TOTAL FITNESS: Workout Wardrobe Essentials


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Check the online version here.

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Us girls fancy looking fierce and sexy whenever we have to make that trip to the gym or yoga and dance studio. Hence, our discriminating taste in workout wardrobe, which we invest heavily in. Lululemon, Moving Comfort, Nike, Adidas, or Reebok are some of the brand heavyweights we look for when out shopping for workout tops and capris or shorts.

While all these make us look good, there are other workout essentials we must never compromise on not only because of their value-added comfort, but most especially because they keep us away from embarrassing fashion disasters at the gym. Here are some of the essentials:

  • Underwear: In choosing underwear for your workout, it is important to take note of the fabric. Usually, we go for a soft, stretchy microfiber blend of nylon and spandex that helps wick away moisture to keep us cool and dry. As to the type of underwear, thongs or boyleg panties with seamless technology are more popular with the ladies because they don’t get VPLs (visible panty lines) even when wearing the tightest of leggings or capris.
  • Running socks: Wearing the wrong pair of socks can cause your feet to feel worn, blistered, sweaty and stinky. When going for a workout, choose a pair that’s padded but not too thick — so your feet don’t feel too tight in your shoes — and wicks away sweat while also offering breathability. For running, you may check out specialized running socks to avoid running-related injuries.
  • Sports bra: No matter what your cup size is, intense workout calls for the right sports bra. Ill-fitting sports bra can lead to discomfort, pain, and chafing. And did you know that neglecting to wear a snug sports bra can lead to stretch marks and in the long run, very saggy breasts? So let’s fix that, shall we?
  • Hair bands or sturdy clips: When working out, we wouldn’t want our hair to be all over our face, causing major distraction for us – especially when we’re doing the circuit or those complex yoga poses. Therefore, large hair bands or clips to keep your hair in place during a workout are a must.
  • Face towels and or wristbands: Very important in wiping sweat dripping from our hairline and keeping them away from our face and neck. Wristbands come in handy when wiping sweat off our brows, especially if we don’t really like the idea of carrying towels on our person at every workout routine or when moving from one equipment to another.

In choosing our workout wardrobe, we must keep in mind the following: Comfort, Protection, Safety, and Quality. Always try on the item to ensure that you are getting the right fit, size, and fabric material for your specific workout requirements. If you sweat a lot, for example, it would be good to invest in dri-fit clothing. All in all, don’t treat these essentials lightly because they could be the only thing standing between you and a fantastic workout!

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TOTAL FITNESS: Trick Your Brain Into Loving Your Workout


TF September 2012

Truth is, not everyone loves (to) workout. Otherwise, we would all be looking very fit and healthy and the word obesity may not even be found in the dictionary.  For most of us, the problem is not the absence of desire to get fit. Secretly, we all want to fit into our sexy pants and tops and still breathe normally; or reach for that last piece of muffin not worrying about our clothes suddenly bursting at the seams. The problem is embracing the paradigm shift that it is within our capacity to reach new level of excellence each time we do our workout. And the key to taking this paradigm shift to heart and making it happen is to trick our mind into loving our workout.

How successful we are in making our exercise a big part of our routine has a lot to do with our mindset. Meaning, we have to change the way we see ourselves. If we keep thinking fat and resign ourselves to our overweight state, the more that it will become a reality.

Having a defeatist mindset is counterproductive and not just in keeping fit. So the first thing that you must do is to see yourself as a healthy person and affirm it! Instead of obsessing about how fat and sluggish you are, picture yourself fit and healthy. Same thing goes for your workout. Let your mind tell your body that workouts are a fun challenge that can give you that body you want and not a tedious chore that you can keep putting off.

Here are some more tricks you can employ to finally get you on the road to a passionate love affair with your workout:

  1. No more excuses! We all make excuses to try to justify our behavior – eating too much and working out less – but these kinds of excuses are not going to bring us any closer to our ideal weight and form. Break the cycle and work on improving our eating and exercising habits.
  2. Decide to be thinner, fitter, and healthier. Sometimes all it takes is a firm resolution to make a change in your life. If you want to lose weight, make the choice to do so and let your actions follow suit.
  3. Avoid being emotional when it comes to your weight and diet. For many people, food is a convenient coping mechanism for things that aren’t right in their lives, that’s why we have such a thing as emotional eating. When faced with such situations, the wise thing to do would be to think clearly. Try to separate your emotions and employ a logical approach as far as your diet is concerned.
  4. Be positive. There is no benefit to negative thinking when it comes to weight loss. Staying positive will help you feel better about yourself, keep you motivated and reduce stress — all of which will help you lose more weight.
  5. Think in your best interest. Direct your thoughts to gradually replacing your unhealthy thoughts and habits with healthy ones. Keep revisiting your health and fitness goals and you’ll be one step ahead of the game.

TOTAL FITNESS: Why LOVE is good for your health


NOTE: Published in this month’s TOTAL FITNESS Magazine. Grab a copy today!

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Love, it seems, has immense therapeutic potential that inspires professionals to continue exploring ways in which to channel its benefits in promoting good health, longevity, and a fulfilled life. Where there is love, intimacy cannot be too far behind. And these two, put together, often bring healing, joy, and meaning to human lives.

1.  Being in a healthy relationship keeps you fit. Literally.

But before that, a caveat: Just because you consider yourself (finally) off-the-market on account of a relationship, it doesn’t mean that you have earned the right to let go as some men/women tend to do. Being in a healthy relationship means looking after each other’s needs and in doses that are non-detrimental. Keeping it to the physical aspect of romantic relationship: Did you know that the simple act of kissing can burn up to 28 calories, while up to 30 minutes of sexual activity can burn 85 calories – the equivalent of a small glass of red wine. This might not sound like much but a vigorous session can burn up to 200 calories, which is about the same as running for 15 minutes. Sex also works the core muscles in your legs, pelvis, bottom and abdomen and can boost levels of testosterone, which leads to stronger bones and muscles. So, next time you feel like opening that bag of Cheetos, grab your beau instead.

2.  Love is a potent stress-buster

Relationships – and especially marriages – might traditionally be seen as sources of stress but supportive, long-term relationship brings mental health and physical health benefits to both the man and the woman.  To prove this point, a study published recently by researchers at the University of Chicago found that men and women in happy relationships or marriage had lower levels of stress hormone cortisol in their bodies, indicating they had reacted less to the stress. In addition, happy and fulfilling relationships have also been linked to improvements in mental and physical health and longer life expectancy.

3.  Healthy relationships promote better immune system and can help reduce pain

It has been found that optimism and positive attitude boost immunity and people who are in love and cared for in return are naturally optimistic. Going further, some studies indicate that having (safe) sex once or twice a week lead to higher levels of an infection-fighting antibody called immunoglobulin A, or IgA. Having physical contact with another person, whether kissing, cuddling or having sex, promotes the release of the hormone called oxytocin – dubbed the “love hormone”. Aside from its relaxing effect on the body, oxytocin can also reduce anxiety and help numb pain by releasing endorphins.  To demonstrate this, scientists at Stanford University School of Medicine, launched a trial whereby patients suffering from chronic headaches were given a dose of oxytocin in the form of a nasal spray. Around half of the patients administered oxytocin said their headache pain had been reduced by half and a further 27% reported no pain after four hours.

4.  Healthy sexual relationships promote longevity

On the subject of longevity, many scientists believe that good sex and orgasm may be linked to higher life expectancy. In 1997 British Medical Journal, there was a study published which reported that men who had at least two orgasms a week had less than half the risk of dying from various causes over 10 years of follow-up than those with a lower frequency of orgasm. Meanwhile, other studies have suggested that sexual dissatisfaction is a predictor of the onset of cardiovascular disease.

5.  Love and marriage alleviate depression

It’s quite common to hear people complain about their significant others driving them crazy on many occasions, but what most people don’t know is that companionship actually tends to be good for mental health—especially for women. This is particularly true when it comes to depression, which is roughly twice as common in women. According to experts, depression is a very female expression of psychological distress and the benefit of marriage shows up in women in lower levels of depression. Marriage also appears to be a stabilizing force in women with bipolar disorder. Married bipolar women have fewer and milder depressive episodes than their never-married counterparts, but the same trend is somehow absent in bipolar men.

6. Financial Stability and insurance

Believe it or not, married people are more financially stable than their single counterparts.  By recognizing the fact that they now form part of a partnership, couples tend to become more conscious of their expenses, savings, and the pursuit of a comprehensive insurance for their family in the future. While worrying less about money certainly helps reduce stress and anxiety, financial stability also impacts health in a more concrete way, via access to health care. Marriage is associated with a hearty increase in the likelihood of having health insurance for both parties.

So, are love, relationship, and marriage good for your health? In general, as research and studies suggest, YES. People who are in happy and fulfilling relationships tend to live longer, have better access to insurance and health care, enjoy a more satisfying and exciting sex life, experience less stress, live a healthier lifestyle, and have lower rates of serious illnesses and depression compared to their single counterparts. Now, if you happen to be in a relationship and you don’t see or feel any of these, then it’s time to evaluate the situation and work on changing the course.

Fresh: REEBOK RealFlex Flight & World Vision Run 2012


Take flight with Reebok RealFlex Flight. Engineered with individual flex-friendly nodes (76 sensors) and a lightweight, minimalist foldover tongue and sole, the RealFlex Flight is designed to help your feet move and flex naturally with an ideal balance of support and flexibility. Now available at all Reebok stores nationwide for Php 4,295. I will be wearing these babies, which I have decided to call Fiona, this coming Sunday at the World Vision Run where I will be doing another 21k. See you guys there! xoxo

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Speaking of World Vision Run, this is going to be held on June 24, 2012 (Sunday) at the Bonifacio Global City. World Vision is inviting runners to share the same kind of love that can change lives—lives of children in need. With a very small act of kindness these children will be able to look ahead to better lives with better opportunities, all because runners like us and even non-runner kindhearted souls out there, have made the decision to willingly open our hearts and share love and care to kids who are in dire need of it!

This Run  is a way for us to make a real and lasting difference for ONE precious boy or girl in need. Proceeds from registration fees shall be pooled together with other World Vision resources so children, families and communities may be provided with the following:

  • Education
  • Skills training
  • Improved Nutrition
  • Livelihood assistance
  • Health care
  • Safe water
  • Values formation
Again, let’s support this run and help children gain access to a better future for themselves and their families. For more details, check poster below:

UNILAB Run United 2012


I haven’t been around road races lately but UNILAB Run United 2 has, more than anything, shown me just how huge the running community has grown since I became part of it in 2009. Until Sunday, five thousand half-marathon runners were unheard of in the Philippines. In a way, it’s nice to see more runners taking more risks when it comes to pushing their capabilities. That most of them don’t just look at 5k or 10 and stop there is, I think, a very good thing – not only for physical fitness but also for general wellbeing. There most certainly is a good deal of pleasure to be had in besting one’s personal record and moving on to longer distance categories.  Trust me, I know, because I haven’t been able to shake-off the urge to keep doing better in whatever race I join – even when the odds are stacked high against me.

Run United 2 Expo

Just like this Sunday. I woke up around 3am to aching joints and that all too-familiar abdominal cramps. Yep, it was day one and what do you know, it was raining too! I briefly contemplated ditching the race and continue with my dreamy slumber – bed weather and all.  But after consuming six heaping spoonfuls of Nutella the day before, along with a few other unhealthy nibbles, I was too guilt-stricken I couldn’t possibly pass up the chance to burn some calories – even when in period-related discomfort and pain.

We reached BGC twenty-five minutes before gun start and I was pleasantly surprised to see the starting line crawling with runners; all of them oblivious to the steady drizzle drenching everything on sight. After dumping our bags at the luggage area, we made our way to the barricaded starting line, where the marshals were no longer allowing anyone to check-in until the first two waves of 21k runners have been released. We wound up on wave 3 – Bave, Cris, and I – and we snaked our way just a few layers behind the lead pack.  You see, I am not a fast runner but I kind of resent getting stuck behind runners much slower than I am. When this happens, first, I get exceedingly bored and then gradually, my temper starts to bubble up at the surface. I suppose it’s called aging, this ‘getting annoyed so fast’ syndrome.

Team Reebok with Eric Caramay and Sir Rene ‘Jazzrunner’ Villarta at the Unilab Media and Bloggers area (Thank you, Unilab!)

I have always enjoyed running in the rain so I started skipping happily past the starting line, momentarily forgetting about the painful spasms. Now I must say that Run United 2 has done very well with hydration. I’m not much of a hydrabelt-sporting runner but it was clearly unnecessary for me to worry about that in this case because hydration did not leave anything to be desired. There were piles of banana and sponge in some water stations, too, much to the runners’ delight. At least, I thought it was delightful! I had half a banana at one of the stations and chewing on it helped get my mind off the cramps I’ve been battling since I woke up.

Now the fun thing about starting at wave three is that you get to pass by so many runners from the first two waves who have slowed down. Not that I got any faster but I suppose they were more tired than I was, so I managed to squeak past a number of them.

Team Reebok

And then there was the finish line, with the digital timer blinking away beautifully. It was just the respite I needed. The pain in my abdomen did not recede one bit and in my drenched state, I was exceedingly uncomfortable too. One of those days when being a woman is not much fun.

After crossing the tape, I immediately went in search of my luggage so I can take my digicam and snap photos of the post-race revelry while waiting for my teammates to arrive. I visited the Reebok booth and was glad to see Ms. Yoya and Villy, both of whom have been very supportive of the team for a year now. We saw some of the latest designs in running shoes and apparel and they all look pretty ingenious! Too bad, most of them are for men.

Reebok Phils. family

Polecats Manila was also there and I stood there in awe of the grace and athleticism of the pole athletes led by Ms. CD. I really shouldn’t have stopped at just three lessons. I had been busy with work and travel that I wasn’t able to make time for it but now that I’m here and actually have a few days before I leave again and again, I’m definitely enrolling for some pole fun! My dream to become a pole athlete is still very much on.

Now that’s pure athleticism – with a sexy twist!

Now I have heard so much hype on the 3-piece RU2 medal, each piece of which you will have to collect for every RU2 race you join, and I can totally understand how so many runners have bought into it. The idea itself is nifty and it creates some form of loyalty from the audience. Since I wasn’t around when RU2 Leg 1 happened – at that time I was fighting for BDM 102 recognition with blood, sweat, and tears – I don’t have the first piece of the medal puzzle. So if there’s anyone out there who wants the second piece of the puzzle (I dunno. Maybe you were ill or incapacitated last Sunday and couldn’t run), I’m willing to donate mine. Kidding. Or not.

Thank you Mr. Photographer!

All in all, I thought UNILAB and Run Rio did an amazing job with Run United 2, which turned out to be a mega success despite the inclement weather the night before and on race day itself. The celebrity sightings and mini concert also added flavor to the show and even though I did not stay long enough to check out the booths and other activities at the Expo, the runners all seemed to have enjoyed themselves immensely that day.

By the way, here’s my 21k race results and analysis. I wasn’t fast enough, it seems. Oh well, let’s hope I do even better on my next full-mary: the 36th MILO Marathon.

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Race outfit: Reebok top, Reebok RealFlex shoes (since it was raining, I wanted to go lightweight with my kicks), pink Newton socks, Smith Optics Pivlock shades, and a bright smile.:)

SPEED Magazine: Wanna get FIT? There’s an app for that!


Like a lot of people who have crossed the 30-year mark and are beginning to experience increasingly slowing metabolism, I am under a lot of pressure to keep fit – both for aesthetics and health reasons. But when you have a job that requires you to work beyond 9 hours and travel frequently abroad, not to mention, one or two extra curricular activities you dabble in outside of work, it becomes a major challenge to slot-in a sustainable fitness regimen.

But thanks to great discoveries in fitness technology, people like me who barely have time to visit fitness clubs (I enrolled for a one-year program at 360 and have only visited the club less than 10 times in four months), now have access to games such as Xbox 360 Kinect add-on or Nintendo Wii Fit and do workout at home instead. I don’t own either of these two but what I do have and I must say I am quite hooked on these days are mobile apps that let me share my accomplishments with online friends and fellow fitness freaks.  The latest crop of fitness technology –pumped up with gaming and social networking features – certainly add a deeper level of fun to the usual sweat and burn.

Currently, there is an onslaught of apps that are downloadable for free or for a minimal download fee. When it comes to health and fitness, here are some of the ones that I have on my iPad, which I try to update as often as my schedule permits me.

1. MyFitnessPal. Before getting started with this program, make sure to key in basic information about your current weight, height, activity level, goal weight etc. MyFitnessPal app allows you to set goals for yourself make suggestions on how much calories you should be consuming everyday in order to reach your goal according to the timeline you have set. You can log in the food you eat and this app will tell you how many calories that food contains. Furthermore, it also helps you monitor and keep track of your exercise and the amount of calories you burn for each workout session. The app shows your weight loss over time in a graph format, which you can share with your friends anytime.

2. Fitness Pro. With Fitness pro you can easily create your own workout plan. It has 450+ exercise photos of real people that help you find the right exercise routines for you. Fitness Pro 2.0 contains an advanced logging system that can assist you in tracking your progress. Just start logging your exercises during training so you can track your progress in detail.

3. LoseIt. Get closer to success when it comes to weight loss with LoseIt! Set goals and establish a daily calorie budget that enables you to meet them. Stay on track each day by recording your food and exercise and being conscious of your allowable calorie consumption. This app has a track record of helping the average active Lose It! lose more than 12lbs .  Now who needs lipsosuction when you have this app to help you shed excess weight?

To ensure that you keep to your health and fitness goals as the year continues to get busier for you, here are simple ways you can follow:

1. Make your goals visible.

I’m sure you’re just as tired of making resolutions that don’t get fulfilled just like the next person but probably one of the reasons why you have a hard time seeing your goals through is because they are not visible. I recommend that you put “I WILL…” and your resolution on the homepage of your computer, your mobile device, and your monitor at work so that your goals are in your face every time you power up your machine, make a phone call, or check your email.

2. Go on social media.

Self-pandering or not, you gotta admit that social media is a great tool to help support your resolution. Start out by announcing a measurable, attainable goal with a deadline (ideally the first quarter of 2012) and invite your Facebook and Twitter friends who can help support your initiative by training with you, sharing healthy recipes, providing you with extra motivation at work, or simply not tempting you with treats along the way.

3. Keep track of your performance.

Use an online workout tracker like Dailymile or download mobile device apps such as MyFitnessPal to help you keep track of your performance and identify trends to help you better succeed. Core Performance tracking and reporting tools allow you to track your weight, energy levels, quality of sleep, pain and soreness, productivity, overall mood, impact on others, and willingness to train. Fill in your trackers daily and see your progress charted over time in your Reports section.

Race Event: BROOKS’ Happy Run 2


I can’t remember where I was when the first Happy Run was staged but I missed it last year. I must have been gallivanting somewhere for sure because I normally do not pass up a chance to hit the road when I’m in town. After all, running is just right about the only proper workout I get to fit into my insane schedule. So when I heard that the second run is happening on the 3rd of June and good for me I’m around, I told myself I ain’t going to miss it this time. Even if it means doing (a) back-to-back race after Merrell Trail Adventure the day before. I hope my rusty knees are up for the challenge, given that I have been pretty sedentary these past weeks.

I heard that this year, Brooks, along with race organizers Without Limits and Pro Active, are cooking up a storm of fun and exciting activities at the race for the runners, guests, and families to enjoy. Aside from photo booths, inflatables, and games, there will also be a selling exhibit of top running brands such as Brooks, Moving Comfort, Polar, RUNNR and a few more. Not only that, runners can also purchase selected pair of Brooks running shoes at half the price!

Happy Run 2 has three race categories: 6k, 12k, and 21k with cash prizes up for grabs. Not only that, Brooks brand ambassador Jennylyn Mercado along with other GMA talents, will be there to grace the event. We heard Jennylyn – who’s also a triathlete  (how many of you know that? Amazing, isn’t she?) – will be running 6k. So guys, I would advice you not to run too close unless you’re prepared to get chicked. But for photo op purposes, why not?

And oh, just so you know, Happy Run 2 is an event in support of the Foundation for the Philippine Environment (FPE), a non-government organization that helps to protect and conserve the environment. A noble cause, wouldn’t you say? After all, if our environment gets even more messed up than it already is, we may not have a dry place to run around in.

Register now at RUNNR outlets in BHS, Trinoma, and Alabang and selected Toby’s Sports outlets all over Metro, and get your race kit with the limited edition Brooks singlet and Gu gel. I saw the singlet and I totally love it! The color , fabric, and cut are sexy. And I kinda know sexy, so trust me on this. *wink*

So…are you ready to get happy with us?