Adidas miCoach Product Launch: Run Yourself Better

Last Saturday I attended the official product launch of Adidas miCoach (My Individual Coach) at the Bonifacio High Street (in front of Runnr). The event went great and was hosted by Rico Robles. It was fun watching the "runners" outrun each other during the treadmill challenge. I wanted to join but when I saw who else joined, I chickened out. Anyway, read further so you will get acquainted about the product too.

The Adidas miCoach is an interactive training system that guides a runner to either speed up or slow down by tracking heart rate, pace, distance, and stride rate. Every runner is different, every heart is unique. Your heart rate indicates your level of effort during exercise. miCoach helps you stay within four heart rate zones so that you get the most out of each run.

And yes, you can choose your coach. If you're a female, you can choose a male coach or if you're a male, you can choose a female coach. This option is completely within your control. How cool is that?

Adidas miCoach provides real-time feedback. As you workout, miCoach will let you know which training zone you’re in—audibly if you’re using miCoach Pacer or visually if you’re using miCoach Zone. You can sync miCoach Pacer to adidas.com/micoach to analyze your stats and get coaching feedback online.

•The miCoach Pacer - a small, lightweight device that delivers real-time audible coaching as you exercise via headphones or combined with your own MP3 player. During your run, the miCoach Pacer verbally coaches you (i.e. speed up to green zone, slow down to blue zone, etc.) to ensure that you are staying within your targeted heart rate zone and keep you running at the right personal level.

•The miCoach Heart Rate Monitor - provides accurate feedback about your workout performance. It relays your workout information to the miCoach Pacer or miCoach Zone which then ensures you're not pushing yourself too hard or little on your run.

According to Adidas: "The new miCoach interactive training platform completes the adidas sports performance promise of engaging and enabling all athletes to achieve their Impossible. Not only do we provide you with the most innovative footwear and apparel to perform in, we now offer personal coaching services so that you can get fitter, run faster and simply be better in 2010."

Run Yourself Better. Choose from plans created by the pro trainers and coaches:

Learn to Run

Be Fit

Run A Race

De-Stress

Lose Weight

Finish Faster

•The miCoach Zone – an easy to read color-code LED display on a wristband device provides accurate, real-time coaching making it easy for you to train at the right intensity with the help of a heart rate monitor.

The complete miCoach Pacer system is sold atP6,995 while the miCoach Zone is available at P3,695. Both products are exclusively available at adidas Sports Performance Concept stores Greenbelt, Trinoma, Rockwell, Glorietta, as well as RUNNR Fort Bonifacio. It is also good to note that each part is sold separately.

Do you want to get your own miCoach for free? If yes, then join the Run Yourself Better promo! All you have to do is buy any Adidas Running product/gear that will entitle you to get a pledge card that declares your commitment to run better. Drop your pledge card in designated promo boxes and get the chance to win one of 100 adidas miCoach Pacers. Yes, 100 miCoach Pacers will be given away.

No minimum purchase required! Deadline of entries is on April 15, 2010 while the grand draw is on April 29, 2010. For more details, join the adidas fan page in Facebook (Search for Adidas Philippines). Promo period is from March 8 to April 15, 2010.

What Is My Fitness Goal?

Well, mine is simple: "to lose 30 pounds this year". If I would achieve that then I would be at my ideal weight.

My goal is Specific, Measurable, Attainable, Realistic and Time-bound. SMART eh?

How about yours?

Project: Summer(H-O-T) Bod

DISCLAIMER: I am not an authority in fitness nor in any form of dieting. This blog came into being to chronicle my journey to achieving my personal fitness goals and to share results if any. I do not claim to be a fitness guru or anything. Always remember that what may work for me, may not work for you so if ever what I have done excites you and you want to do it, do so at your own risk.

It is summer once again and no one can deny that. The sun's rays pierces through one's skin and it has a different sting lately. I haven't planned any summer getaway yet but I have planned some activities that would make me summer getaway ready. And oh, I have stocked up on SPF-laden products already.

The night before the Century Tuna Superbods Run 2010, I renewed my love affair with cereals. I admit I have stopped dieting and gave in to any form and shape of craving after the breakup (well you can call it that even if there was no real breakup conversation that happened) although I still run despite keeping myself busy but not as often as I did a couple of months back. I had Kellogg's Mueslix and banana with low-fat milk for dinner. I was so full after finishing the bowl so I watched TV before heading to bed.

A bowl full of goodness (fruit, grains, wheat, bran)

When I woke up on race day, I immediately consumed about 500ml of water and then drank Gatorade on my way to the race. I also ate a banana before I headed out of the house. I felt that was enough to fuel me to finish my run. I was all along thinking that I need to hydrate this time (big mistake for the Condura Run because I felt so dehydrated). I packed a chocolate bar with almond nuts, a banana and another bottle of Gatorade and took it with me in case I'll feel hungry after the run. It was a good decision on my part. I however did not eat the chocolate bar as the race organizers distributed some snack packs. Awesome! I, however, only ate the banana and tuna salad as I was not feeling so hungry at all.

I went home feeling fine and with no injury. I ate half of the tuna bun and tuna pocket. It was enough to refuel my body after the 5K run and the 3K walk I had to do after. Unlike my last run, I feel so fine today and my legs are A-OK. I guess the Bangkok foot massage I had the night before the race helped tons. Thank heavens!

Since Century Corned Tuna was on sale at the race venue, I bought a few cans and ate one for dinner. I liked how it tasted. I'm a fan. I forgot to take a picture though. I will probably just show y'all a picture on my future posts.

Keep being healthy and wish me luck and success for my summer project!

Running Tips That Work

This post is not intended to those who are pros in running already. I will be jotting down tips that have work for me and from people I know. If you are a pro and reading this, your insight will be appreciated.

From a newbie for newbies...

1. Buy yourself some actual running shoes from an actual running store because running in junk “sneakers” will destroy your feet and your legs. -Do not buy a shoe just because it looks good or the colors are pretty. A good shoe is a good investment if you plan to include running in your regimen.

2. Get assessed for the right kind of running shoes. - There are specialty running stores that offer this service. The store attendant will ask you to run barefoot on a treadmill while high-speed video cameras capture your stride and then assess what kind of shoes is best for you.

3. Pay attention to your form. Try to run lightly to minimize impact that could lead to injury. - Always remember to race against yourself and not against someone else. Again, slowly but surely.

4. Race day is not the day to try new shoes, eat new kind of foods, or wear brand new clothing. - Make sure all the gears you use/carry have been previously tested and worn by you already.

5. If you conserve your energy during the first half of a race, you can finish strong. - Trust me this works!

6. There’s no shame in walking. - Don't force yourself to run when your body is telling you to stop already. Don't be stubborn and push on, listen to your body. Walk if you have to. Nobody's going to judge you for it.

7. No amount of money spent on gadget training programs or funny food can substitute for minutes, hours, days and weeks on the road. - Come prepared, TRAIN!

8. Do abdominal breathing to get rid of side cramps or “stitches.” - Thanks to "K" for teaching me this.

9. Forgive yourself. Over-ambitious goals usually lead to frustration and giving up on your fitness plan. If you miss a goal or milestone let it go and focus on the next opportunity to get it. - Do not be too hard on yourself.

10. Build rest into your schedule. Rest is just as important of an element as exercise in your fitness plan. - Your body as much as you needs rest.

Anything more you can add? Feel free to leave a comment.

Back From Hiatus

Hello Everyone! I am so sorry for abandoning (for lack of a better term) my blog for almost three weeks. I had a lot of things to do and tasks to accomplish and had to visit my family in Davao for a little over a week. I should be back in "regular programming" from tomorrow onwards unless thwarted again by unexpected stuff to do.

I am happy to let everyone know by the way that my team won the 14-Day Nestle Fitnesse Show Off Your Shape Challenge. Our team leader Earth will get the Michi Calica and 7 For All Mankind jeans, Belle will take home the Chanel and Religioso dress, Wena will be donning the Rhett Eala gown and Jun Escario top while I get to own the Constance Hermes belt (valued at around $980) and the Kate Torralba trench coat. Our efforts has paid off and we can only thank everyone for all the support, encouragement and votes altogether. The girls had their fitting and photoshoot while I was in Davao and I am looking forward to my session early next year before the awarding ceremony. I will write more about this in an article in my other blog.

I have successfully formed a group of runners at work as well. We are looking forward to starting off with our planned activities as soon as the new year rolls in. I think they have seen changes in me that's why they asked me to head it. It's what MOTIVATION and WILLPOWER can do eh? As of the moment, more than a dozen will join the Condura Run on February 7, 2010. I can only smile every time someone approaches me to get a copy of the registration form. This makes me feel happy believe it or not.

I will write about my vacation in another post as well. It was short but a LOT happened. I went to church daily as well except when we had our little road trip from Davao City to Sarangani to General Santos City to Koronadal City to Tacurong City and our pitstop Isulan. It was by far one of the best vacations I have had. The trip was tiring but I'll gladly do it again in a heartbeat. It was the first time I was able to meet the new family pet, a shih tzu named Chiz. And oh yes, I was able to manage to squeeze in some early morning runs.

Now, I'm going to try to doze off because I still have to work tomorrow early in the morning. (Yes, I do have a different schedule now...)

Chronicling My 14-Day Journey

NOTE: This will not be a short post. Please make sure you have plenty of time to spare before you start reading. I, however, guarantee that this journal will be one of the best journal entries you will read that I have written as I attempt to chronicle the 14 days I have to go through for the Nestle 14 Days to Show Off Your Shape Challenge. This journal will include the food I ate, the cravings I successfully and unsuccessfully resisted, the exercises I was able to do and then some...

Day 1 November 15 Sunday: Timex Run (5K)

Breakfast
1/4 cup Fitnesse Whole Grain, 1/4 cup soymilk, 1 granny smith apple, 1 hard boiled egg, 1 cup coffee
Snacks
energy drink
Lunch
1 cup garlic rice, 1 sweet ham, 1 sunny side up egg (egg white only)
Snacks
none
Dinner
none (I slept because my knees and legs hurt)

Day 2 November 16 Monday: REST DAY (muscles need to recuperate)

Breakfast
1/4 cup Fitnesse Whole Grain, 1/4 cup soymilk, 1 banana
Snacks
12 oz mango carrot juice, 1 Fuji apple
Lunch
1 serving tofu with chicken slices and bell pepper
Snacks
330ml Del Monte Fit and Right Watermelon
Dinner
1/4 cup Fitnesse Whole Grain, 1/4 cup soymilk, 1 pear

Day 3 November 17 Tuesday: 1 hour jog/walk around MOA approximately 5-6km

Breakfast
1/4 cup Fitnesse Whole Grain, 1/4 cup soymilk, 1 kiwi
Snacks
1 Natures Valley Honey and Oats Bar, 1 bottle energy drink
Lunch
1/2 cup rice, 1 serving fish salad, 1 serving pork innards, 330ml Del Monte Fit and Right Grapefruit
Snacks
none (spent the afternoon sleeping)
Dinner 1/4 cup Fitnesse Whole Grain, 1/4 cup soymilk, 1 pear

NOTE: The first three (3) days were the most critical days of the challenge as my taste buds were really craving for rice and some days pasta. I was able to thwart off the cravings by eating more fruits and vegetables. I was also able to increase my fiber intake so visits to the loo have been more regular and around the same time of the day. This is especially notable for me as I have a very irregular schedule of loo trips. It is very noteworthy as well that I do not feel nauseous or light-headed. I'm in perfect condition.

Day 4 November 18 Wednesday: 30 minutes swimming, 30 minutes treadmill, 10 minutes stepper, 10 minutes rowing - cardio overload :-)

Breakfast
1/4 cup Fitnesse Whole Grain, 1/4 cup soymilk, 1 pear
Snacks
1 banana, 1 bottle energy drink
Lunch
1 beef taco from Mexicali (soft taco)
Snacks
1 pear
Dinner
1/4 cup Fitnesse Whole Grain, 1/4 cup soymilk, 1 pear

Day 5 November 19 Thursday: Ran around MOA approximately 6K

Breakfast
1/4 cup Fitnesse and Fruit, 1/4 cup soymilk, seedless grapes
Snacks
1 banana
Lunch
1 cup mushroom soup, 1 deep-fried chicken
Snacks
1 pear, 1 Clif Chocolate Chip Peanut Crunch Energy Bar, 1 bottle electrolyte-loaded drink
Dinner
1/4 cup Fitnesse and Fruit, 1/4 cup soymilk, 1 pear, 1 plum

Day 6 November 20 Friday: Rest Day

Breakfast
1/4 cup Fitnesse and Fruit, 1/4 cup soymilk, 1 pear
Snacks
1 granny smith apple
Lunch
missed lunch - slept like a baby, too tired from the run last night
Snacks
1 granny smith apple
Dinner
1/4 cup Fitnesse and Fruit, 1/4 cup soymilk, 1 pear, 1 banana

Day 7 November 21 Saturday: 30 minutes light jog around the neighborhood

Breakfast
1/4 cup Fitnesse and Fruit, 1/4 cup skimmed milk, 1 kiwi
Snacks
1 fuji apple
Lunch
1 serving squash with string beans and coconut milk
Snacks
1 granny smith apple
Dinner
1 slice of cake --- guilty pleasure!, 1 serving oriental noodles

Day 8 November 22 Sunday: Dare To Be Fit n Right Fun Run (5K)

Breakfast
1 granny smith apple, 1 pack sports beans, 1 scrambled egg, 1 cup rice
Snacks
1/2 can soda - was a welcome treat after the race (no water or any other drink available)
Lunch
1 serving baked salmon, 1 serving mango royale salad, 330ml Del Monte Fit n Right Watermelon
Snacks
1 granny smith apple
Dinner
1/2 cup Fitnesse and Fruit (without milk) - just snacked on it while watching TV

NOTE: I exceeded my previously recorded 5K time because of a few walks along the race. I felt some cramps creep up my legs that made running very uncomfortable. I also have read from a reliable source that the route was more than 5K. So, I'm still happy even if I clocked in 00:41:25. I know it was a slow race for me but the good thing is that I didn't injure myself and I was able to finish it...

Day 9 November 23 Monday: REST DAY

Breakfast
1/4 cup Fitnesse Whole Grain, 1/4 cup skimmed milk, 4 peach halves, 1 blueberry yogurt, 330ml Del Monte Fit n Right Four Seasons
Snacks
none
Lunch
none - slept off the tired muscles
Snacks
1 granny smith apple, 1 banana
Dinner
1/4 cup Fitnesse Whole Grain, 1/4 cup skimmed milk, 1 banana

EVALUATION: I feel healthier. I feel lighter. I feel stronger. I've met my goal.

Day 10 November 24 Tuesday: 30 minutes treadmill, 10 minutes stepper

Breakfast
1/4 cup Fitnesse Whole Grain, 1/4 cup skimmed milk, 1 banana
Snacks
1 fuji apple
Lunch
1 salted egg, 1 tomato, 1/2 medium-sized cucumber, 2 tbsp pickled papaya
Snacks
1 fuji apple
Dinner
1 serving penne pasta with tuna and tomato sauce

Day 11 November 25 Wednesday: 30 minutes swimming, 30 minutes treadmill, 15 minutes sauna

Breakfast
1/4 cup Fitnesse Whole Grain, 1/4 cup skimmed milk, 1 pear
Snacks
1 granny smith apple
Lunch
2 slices of wheat bread with tuna spread, 330ml Del Monte Fit n Right Four Seasons
Snacks
1 fuji apple
Dinner
1/4 cup Fitnesse Whole Grain, 1/4 cup skimmed milk, 1 plum

Day 12 November 26 Thursday: 30 minutes treadmill, 15 minutes sauna

Breakfast
1/4 cup Fitnesse Whole Grain, 1/4 cup skimmed milk
Snacks
none
Lunch
1 cup Nido Oriental Soup, 1/2 cup rice, 1/2 cup mixed carrots, peas and corn
Snacks
1 cup baby carrots
Dinner
1/4 cup Fitnesse Whole Grain, 1/4 cup skimmed milk

Day 13 November 27 Friday: 30 minutes swimming, 45 minutes treadmill, 10 minutes stepper, 15 minutes sauna

Breakfast
1/4 cup Fitnesse Whole Grain, 1/4 cup skimmed milk, 1 granny smith apple
Snacks
1 banana, 1 electrolyte-loaded drink
Lunch
1 cup rice, 1 serving pork liempo, 1 banana
Snacks
1 cup baby carrots
Dinner
1/4 cup Fitnesse Whole Grain, 1/4 cup skimmed milk

Day 14 November 28 Saturday: 30 minutes sauna, WEIGH-OFF DAY

Breakfast
1/4 cup Fitnesse Whole Grain, 1/4 cup skimmed milk, 1 granny smith apple, 1 electrolyte-loaded drink
Snacks
none
Lunch
1 serving chopsuey, 1/2 cup rice
Snacks
1 sampler of Fitnesse Whole Grain at the Nestle Office
Dinner
Chicken Pepper Lunch (to celebrate the success of Team Earthlingorgeousness at the weigh-off), ice cream for dessert

It has been three days after the weigh-off and I have maintained the diet and regular exercise. I am still energetic and I have no signs of severe craving for any food - one of the sure signs that my body has adapted to the challenge.

STATISTICS: I have lost 5.4lbs as of this writing (despite all the indulgence and some treats in the form of food). I however like the continued decrease of fat percentage in my body as recorded by the body analyzer I use.

I know I am on the right track and there's no turning back...I am happy that I have summoned myself to start this healthy lifestyle, the weight loss has been the cherry on top. The best thing I have gotten out of participating in this challenge is when some friends told me that I have motivated them to start living a healthy lifestyle as well as finding and forming a friendship with my teammates, Earth, Belle and Wena. :-)

You can still vote for our team (voting officially closes on December 3, 2009).

Nestle Fitnesse 14-Day Challenge Day 3 Update

Today is essentially the fourth day of the challenge but I will only be giving you an update of what has happened for the first three days. I have so far been able to stick to the diet plan except for one dinner where I indulged in the tuna pasta I made when a friend came over. I didn't overeat though. I just had a few spoonfuls. So I guess I am on the safe zone still. Good thing is that I was able to burn off the calories the next morning because I squeezed in a brisk walk routine for about an hour (my legs still felt a little sore and I didn't want to push it to run) yesterday. I am not going to make this a habit though, eating much and compensating on exercise. I should be sticking to my diet and it's not negotiable.

Here's what I normally have for breakfast and dinner. I just change the fruit (sometimes I have an apple, sometimes a pear, other days either kiwi or banana):

If you want to know how much cereal I have, here's how it looks like on a flat platter:

Lunch normally revolves around vegetables or some lean chicken with vegetables. I'm being a good girl. I'm stuffing myself with vegetables. I bet my mom will be all happy to know this. LOL!

Bamboo Shoots with Granny Smith Apple Slices and Red and Yellow Bell Pepper with Oyster Sauce

Chicken and Tofu Slices with Bell Pepper and Sundried Tomato Slices and Sauce

Broccoli Stir Fry with Tuna Chunks

I tried just bringing a bar of Nature's Valley Honey and Oats bar to work last night so I can snack on it but I never felt energized. I was sleepy the entire shift. I impatiently waited for 6AM. And this morning, I slept around 7AM and then woke up at 1PM. My sleeping time is pretty screwed and I need to fix this or else I am putting myself in jeopardy. I know I need ample rest. But since I am not feeling a tad bit sleepy, I am off to the pool and then come back maybe after an hour and sleep until it's about time to go to work again. I will keep y'all posted.

And for some self-worship, here's a little picture of me before I went to work last night. Sorry for the undried hair...click the picture to VOTE FOR MY TEAM in the Nestle Fitnesse Challenge. :-)

Takbo.ph Newbie

I registered in Takbo.ph today.

I think this is another milestone in this new love of mine...running! I think the other members of the running community will be a very good support group for me as I reach the goals that I have set for myself and those goals that are yet to be claimed and worked hard for.

The site is newbie-friendly I should say. I got a very warm welcome from the other runners who were online at the time I signed up. The well-wishes meant a lot and I could only wish I had joined before I started the training. Anyway, as what almost everybody said I will enjoy my first race and I will run to the finish line with much gusto. I would be running alone though as Marko and Brian were not able to register because Timex ran out of singlets. Oh well, I guess I'll just run with them on the next race.

So what's for lunch today?

I had cucumbers shaped like tulips as appetizer...


I also had chicken with pineapple and coconut milk... (yes, no rice)

The food was yummy and since I am not working tonight (I am on compensatory time off for coming to work on my supposed to be RD last Sunday), I will be heading to the gym in about an hour and work my lazy ass out. Gotta burn!

P.S. I am still using my week 2 playlist for this week. I will post the Week 4 playlist in the next few days. And yes, I am really contemplating on joining a spinning class. If I could squeeze in some time, I will for sure....

Running = Routine

This article reposted from About.Com

Here's how you can make running a priority in your life:

• Run in the morning. Morning runners are more consistent than those who run at other times of the day. When you run first thing in the morning, you won't have to worry about putting off your run because something else comes up during the day or you're too exhausted in the evening to run.
• Turn off the television. You can fit in a 30-minute run just by giving up one sitcom -- especially if it's a rerun. You'll definitely feel a lot better and you probably won't feel like you're missing out.
• Run with buddies. The social aspect of running is one of the key reasons people start, and stick, with it. Find a local running club or recruit some friends to run with you.
• If you have kids and have little time to run, schedule your runs and get your spouse on board so you get help with some of the child-care responsibilities. And get creative and take advantage of opportunities to run. For example, if you're watching your kid's soccer game, run some laps around the field before or even during the game. Or, see if you can find a gym that offers baby-sitting so that you can run on the treadmill while someone is watching your kids. Think of the extra expense as an investment in your physical and mental health.

6 Fat-Burning Techniques

Reposted from Women's Health Mag

Party season is fast approaching, which means you'll be clocking more time on the social circuit. And you're gonna want to look hot. To guarantee you head into the holidays looking your absolute sexiest, turbocharge your workouts with these easy—but intense—ideas. Warning: You may have to buy a new LBD one size smaller.

1. SHOCK YOUR BODY

Most of the time your body needs a break between workouts (it's during those rest periods that big changes actually happen). But a few times a year, it's smart to put yourself through back-to-back boot-camp workouts. "Overloading your muscles will keep them guessing, helping you break through any plateau," says Tom Holland, M.S., an exercise physiologist in Darien, Connecticut. During this push, work every muscle three or four days in a row, performing sets with little or no rest in between.

Try it: Do our fast-paced circuit below. Complete 12 reps of each exercise (except for the plank—hold it for one 60-second set), going from one move to the next without rest. Repeat the entire circuit up to three times, resting for two minutes at the end of each circuit. (Find instructions for all of these exercises at womenshealthmag.com/fitness.)

• Pushups
• Dumbbell Chest Press on Ball
• Crunches on Ball
• Plank (60 seconds)
• Dumbbell Front Raises
• Dumbbell Side Raises
• Dumbbell Bicep Curls
• Walking Lunges
• Squats with Dumbbells
• Box Jumps

2. SLOW DOWN

Adjusting the tempo of an exercise stimulates the muscle differently, says Maren Piefer, a personal trainer and the owner of Fitnetic Fitness in Boca Raton, Florida. "The longer your muscles experience tension, the harder they work." During an exercise, count to two as you raise the weight, and count to four as you lower it. You'll spend more time in the lengthening phase of muscle contraction, which is more challenging and brings better results: a higher calorie burn during and after your workout.

Try it: During a chest press, count to two as you push the dumbbells toward the ceiling, and count to four as you lower them. During squats, count to four while lowering toward the floor, and then to two as you stand.

3. SPLIT THE DIFFERENCE

Do a full rep of an exercise, then do just half of it at the hardest part of the move. "You sneak in extra reps and increase muscle tension in virtually the same amount of time," Piefer says. "It also pumps lots of blood into the muscles, which is excellent for enhancing definition."

Try it: Grab a dumbbell in each hand, arms resting at your sides, palms facing forward. Without moving your upper arms, curl the weights toward your shoulders, then slowly lower them halfway down; stop and raise them back to your shoulders. Lower back to start. That's 1 rep.

4. STEP IT UP

Speedwork isn't good only in cardio. "Increasing speed during any exercise burns more calories," Piefer says. "It also boosts power, which helps improve athleticism."

Try it: To fully tax muscles, Piefer suggests doing fast reps of a bodyweight exercise after a version using weights. You'll recruit different muscles and break down more muscle fiber (which is good). For example, do a set of chest presses, then do 10 to 20 quick pushups; or perform 12 alternating lunges with dumbbells followed immediately by 10 to 20 body-weight squats.

5. GET OFF THE GROUND

Plyometrics—think leaping, jumping, or skipping—burns calories and builds lean muscle quickly. "Working against gravity increases the load, and jumping incorporates different muscle fibers, which makes your workout more intense," says Jeremy Cheung, owner of Twisted Twilight Personal Training in San Francisco.

Try it: Add plyo drills immediately after an exercise that works the same muscle group to power up your muscle fibers and help you squeeze out every last bit of juice you've got. (If you jump before exercising, your muscles will have less energy to perform the workout.) After a set of squats, do 10 squat jumps: Starting in the squat position, jump up and extend your arms overhead. Land softly with your knees bent and your arms swinging behind you.

6. MIX IN CARDIO

Keep your heart pumping hard by combining your cardio and strength routines. "Doing cardio between sets of weighted exercises burns a higher percentage of calories from fat," Holland says.

Try it: Instead of resting after a strength exercise, do at least 30 seconds of intense cardio, such as jumping rope or high knee lifts. "If you do less intense cardio, like jogging in place, go for at least a minute," Holland says.

Sweat Sessions and Sleep

Exercise will help improve the quality of your sleep—if you time it right. Working out late in the day can actually leave you staring at the ceiling in bed, since it can take three to four hours for your body to cool itself afterward. "When your core body temperature is too high and your heart rate is too fast, it can keep you awake," Ojile says. It's better to exercise at least four hours before bedtime. Better yet, hit the gym in the morning or at lunch—you'll feel the energy-boosting effects for hours.

Before I Head Out The Door

I wasn't able to go to the gym this morning because I dozed off while listening to Lucky (Jason Mraz and Colbie Caillat)over and over. Ha! Great! LOL! Anyway, I think I can safely conclude that love can make one sluggish. Even then, I'd still choose to be in-love right now. And yes, I am not complaining. The day is long and I have lots of time to spare.

I had cereals this morning. I had Health Valley Organic Golden Flax Cereal, about a handful (1/2 cup almost) with half a cup of skimmed milk and seedless grapes. Health Valley's Organic Golden Flax Cereal is the first cereal that is high in Omega-3 fatty acids and lignans. Omega-3 fatty acids are a type of "good" fat that is essential to good health. What makes these fats unique is that our bodies cannot manufacture them - we need to get them from food. Unfortunately, studies have shown that most diets do not provide enough of these essential fatty acids. Flax seeds are nature's best plant source of Omega-3 fatty acids, as well as a special type of protective fiber called lignans. In fact, flax seeds contain 20% Omega-3 by weight.

I slept until it was almost lunch again. Since I am going to the gym this afternoon, I decided to cook something healthy. I prepared spiced chicken with stir-fried broccoli and bell pepper. I was amused that the chicken was heart-shaped. I also played on my new cookie cutter to cut the cucumber. See for yourself:

• Chicken breast
• 1 head broccoli
• 1 red bell pepper
• 3 tbsp olive oil
• 1 tbsp sun-dried tomato pesto
• salt and pepper to taste
  
  I am bringing a bar of granola with me to the gym just in case I need some energy boost. I'll keep y'all posted when I get back to my blog nook.

Marathon Training Day 10

I woke up a little too early today because well I slept a little early too. I wasn't even able to watch the evening news anymore. I did not report to work last night because I was on compensatory time off and so I stayed home and brainstormed for this week's meal plan. As of this writing, I haven't laid down the plan yet but I already have a few goodies from Healthy Options (yes, I eat organic!) as well as the supermarket (fruits and all).

I went to the gym this morning and took advantage of the perfect weather. As planned I ran outside the gym, just by the bay. It was not chilly and the ocean breeze and the wind was super cooling to the face. I brisk-walked for 1 kilometer and then run back the same distance. There were a few people out there that early that I got distracted so I went back to the gym. I was able to run 3 miles today on the treadmill at 3% incline and average speed of 7. And I am super ecstatic to announce that after the little injury I had last week I was able to reach my goal of finishing a mile in 10 minutes. I had a big smile plastered on my face while I was nearing the 10 minute mark. I finished 1.04 mile in 10 minutes. So yes, I am getting myself the Nike Sportband! Yay to that!

After the run I squeezed in some exercises using the lat machine while I rested my tired legs. My arms kinda hurt right now but I think I'll be okay.

I have my new playlist to thank for reaching target...finally! The David Guetta remixes were kick ass (I liked I Wanna Go Crazy the most). I will write another post after I eat some lunch about the new playlist. In the meantime, I'll fix me some california maki. Yum-ohhh!

Not Enough to Dampen My Spirits

Oh sorry for the lack of update lately. I had a little injury and so I had to rest for two days. I think I pushed myself too hard to reach the goal. Anyway, I'll be doing an easy run today outdoors, yes outdoors, and then attend a yoga session too. I will keep everyone posted of the progress when I get home later.

I have also been very good with the diet except for the indulgence I had yesterday. I ate a serving of pork barbecue and hotdog. I couldn't resist the inviting smell. Other than that though, I have been on the fish and vegetables zone, bringing my bento-box lunch at work. I have also been practicing really chewing my food well. The fruits (pears and pineapple slices) were excellent snack food. I especially loved how the pineapple cleared the palate after every bite of the herbed fish I cooked. I also made a second version of the fish...I gave them a tomato sauce bath. Uncle Don and Joyce helped me finish the rest of the second dish after I put on just a slice on the last compartment of my lunch box. It was yum yum!

Walk Off 10 Pounds This Month

I am so happy to say to everyone that I have been getting comments that they have observed that I am losing weight. They can now see the contours of my face and all that. I guess it's safe to say goodbye to chubby cheeks huh? I have also lost another half a pound in the past two days so I am kinda ecstatic over that. I wish I could lose another 10 lbs in the next month or so. I have found an article over at Fitness Magazine and I'd like to share it with you all.

Time to put these walks to work! Drop 10 pounds this month when you follow our 4-week plan, which combines all three calorie-blasting walks with a super-sculpting strength-training routine.

Week 1

Monday: Super-Sculpting Strength Routine
Tuesday: 40-Minute Steady-Pace Walk
Wednesday: 30 minutes of cross-training (swimming, biking, yoga, or Super-Sculpting Strength Routine)
Thursday: 30-Minute Intervals Walk
Friday: Super-Sculpting Strength Routine
Saturday: Rest day
Sunday: 45-Minute Hills Walk

Week 2

Monday: Super-Sculpting Strength Routine
Tuesday: 45-Minute Steady-Pace Walk
Wednesday: 30 minutes of cross-training (swimming, biking, yoga, or Super-Sculpting Strength Routine)
Thursday: 30-Minute Intervals Walk
Friday: Super-Sculpting Strength Routine
Saturday: Rest day
Sunday: 45-Minute Hills Walk

Week 3

Monday: Super-Sculpting Strength Routine
Tuesday: 45-Minute Hills Walk
Wednesday: 30 minutes of cross-training (swimming, biking, yoga, or Super-Sculpting Strength Routine)
Thursday: 40-Minute Intervals Walk
Friday: Super-Sculpting Strength Routine
Saturday: 45-Minute Steady-Pace Walk
Sunday: 45-Minute Hills Walk

Week 4

Monday: Super-Sculpting Strength Routine
Tuesday: 40-Minute Intervals Walk
Wednesday: 30 minutes of cross-training (swimming, biking, yoga, or Super-Sculpting Strength Routine)
Thursday: 45-Minute Intervals Walk
Friday: Super-Sculpting Strength Routine
Saturday: 45-Minute Steady-Pace Walk
Sunday: 45-Minute Hills Walk

Photo Credit: http://womensportreport.com
Originally published in FITNESS magazine, September 2008.

Marathon Training Day 5

There was an event at the gym today so I really did not enjoy my workout. The gym was brimming full with people who attended the 2nd anniversary of the branch (Fitness First Mall of Asia) but I was still able to squeeze in 10 minutes of stair stepper and 10 minutes of wave machine as well as a quick 15-minute run. I will try to work harder tomorrow.

Marathon Training Day 4

Wow! Wow! Wow! = is all I can say. I impressed myself today. I stayed in and out of the gym running with occasional breaks for 4 hours. Yes, four hours. :-) Before the workout, I saw an ad about the Nike Human Race Run and I immediately took the opportunity to sign up and take advantage of the training programs. I got me an online coach and the training started yesterday. I was tasked to run 3.21KM and I can proudly say that I did it and a little bit more.

I've also seen some improvement in my time in reaching a kilometer. I am still relatively slow but I am proud of my couch to running experience. I can now finish a kilometer for 11 minutes using interval workout. It's a big improvement from 13.35 minutes. I am just on my second week and I am positive I would be able to improve this speed as we near the Timex Run.

I ran for 3KM indoors and then went out to run by the bay for a good 30 minutes so yay to that. I ran more than my target today and I still have more energy to spare. I got back inside the gym when it started raining and did 100 reps of ab exercises, 100 reps each of adductor and abductor machine, 5 minutes on the stair stepper machine (roughly equivalent to climbing 17 floors), and another 5 minutes using the wave exercise machine. Of course, I did not forget all the stretching pre and post workout. After taking the needed rest, I stayed in the sauna and steam room for a good 15 minutes each. It was all too relaxing.

The rest of the afternoon was spent looking for "the" shoes I am planning to buy on payday. I am torn between the Nike Air Pegasus and Nike Air Max but I am leaning to the Nike Zoom Victory. I still have five days to decide. I picked up a pair of training gloves and a Nike Distance Long Airborne Women's Tank Top in Blue.

Marathon Training Day 3

I decided to move my rest day today because I was too sleepy to be able to muster a few kilometers and run. I will resume full interval workout tomorrow early in the morning. I will just be dropping my gym bag in my locker at the gym and then head straight beside the bay to have some outdoor running session.

I was actually discussing with someone earlier today that I think I needed an outdoor environment to simulate what I am going to encounter for the real day. I can't always be inside the gym running on the treadmill. I plan to run at least 5K tomorrow outdoors and then run for another 5K max indoors if I could still cut it. Or just simply replace the indoor run with the following depending on my energy level tomorrow:

The Perfect 20-Minute Workout Plan

*2 minutes March in place (or from locker room to weight bench).
*2 minutes Squat (butt, legs): Hold a dumbbell in each hand, arms by sides, and squat. Do 20 reps. Rest for 30 seconds.
*2 minutes Full or modified push-up (arms, chest, core): Do 25 reps.
*2 minutes Alternating lunge (butt, legs): Hold dumbbells, arms by sides, and lunge, alternating legs each time. Do 20 reps on each side
*2 minutes Jog in place.
*2 minutes Deadlift (back, butt, hamstrings): Hold dumbbells with palms facing thighs, knees slightly bent and back straight. Bend forward from hips. Stand up, pushing through hips. Do 20 reps.
*2 minutes Dumbbell press (shoulders): Stand with feet shoulder-width apart, knees slightly bent, back straight, dumbbells at shoulders, palms forward. Push arms overhead; lower. Do 15 reps
*2 minutes Jumping jacks
*2 minutes Bent-over row (shoulders, back): Hold dumbbells, palms facing in. Bend knees slightly and hinge forward from hips, back straight. Pull elbows up to ribs, keeping arms close to sides; lower. Do 20 reps.
*2 minutes Basic crunch (abs): Do 25 reps.

Quick Tip

Run with a friend. If she's slower than you, focus on perfecting your stride by landing lightly on your heels, then rolling forward to push off on your toes. If she's faster, pushing yourself beyond your comfort zone one or two days per week will help you get stronger. Either way, distraction and conversation will help the miles fly by.

***If anyone out there is interested to be my running buddy, let me know.

Tomorrow will be shopping time for some running gear and a pink workout gloves. Shopping by the way, is another form of exercise. :-)

6 Smart Snacks for After Your Workout

Replenish your energy after your workout with these smart protein and carb snack combos.

By Lisa Kovalovich Whitmore

Whether you work up a sweat in the morning or evening, chances are you grab a little bite before you hit the gym. A snack before you work out helps give you energy and stamina to go the distance. But did you know that eating a snack after you work out is even more important? "You want to make sure you feed your body to help repair muscle tissues and replenish glycogen stores [which are depleted after a strenuous workout]," says Kristin Reisinger, MS, RD, a sports nutritionist and competitive figure athlete based in New Jersey. Here, six top snacks to fuel your body post workout (Reisinger recommends chasing each of these snacks with 8-12 ounces of water).

Protein Shake with Banana

"After a workout, you want ample protein combined with a carbohydrate," says Reisinger. A protein shake made from whey protein, water, and half a banana is a great choice, since your body quickly turns it into energy.

Recommended Serving Size: 2 scoops of whey protein powder combined with water and 1/2 banana, 250 calories

Peanut Butter & Banana on Rice Cakes

If you're craving something more substantial after a workout, a healthy peanut butter and banana sandwich will fit the bill. Instead of bread, smooth your peanut butter onto two brown rice cakes for extra fiber (without empty carbs). And while you may usually avoid bananas because they're too full of sugar, eating one after a workout is just fine. "This is one of the only times I recommend a high-glycemic carbohydrate source such as banana, because the uptake will be rapid," says Reisinger. Translation: It'll replenish your energy quickly.

Recommended Serving Size: 1/2 banana, 1 tbsp. peanut butter, and 2 brown rice cakes, 215 calories

Hummus and Pita

Another great carb/protein combo: Hummus and whole wheat pita. Hummus, a dip made from pureed chickpeas, gives you both carbs and protein. Coupled with the slow-release energy from the whole wheat pita, it makes for a snack that'll keep you fueled for hours.

Recommended Serving Size: 1/4 cup hummus with 1 whole wheat pita, 275 calories

Yogurt and Fresh Berries

Protein makes sense after a workout, since it contains amino acids that help build muscle. "Your muscles are depleted of amino acids after a workout, so you need an adequate supply of protein to help build them up," says Reisinger. Low-fat yogurt can pack nearly 15 grams of protein; add some berries for carbohydrate-driven energy.

Recommended Serving Size: 1 8-ounce container of plain, low-fat yogurt with 1/2 cup berries, 180 calories

Tuna on Whole Wheat

What could be more filling after a workout than half a sandwich? And when you choose its filling wisely, you'll be building muscle while you eat, too! "Research shows that carbs and protein together have a better response to post-workout recovery," says Reisinger. Tuna drizzled with a little lemon juice and olive oil spread over a slice of whole wheat bread is an ideal protein/carb mini-meal.

Recommended Serving Size: 4 ounces water-packed tuna and 1 slice whole wheat bread, 220 calories

Turkey and Cheese with Apple Slices

If you're not in the mood for a sandwich, skip the bread and eat the fillings on their own! Spread a soft-cheese wedge over two or three slices of lean deli turkey, then roll up for a quick, high-protein, eat-on-the-go snack. Add a sliced apple for some energy-boosting (and glycogen-replenishing) carbs.

Recommended Serving Size: 4 ounces deli turkey, 1 soft cheese wedge, and 1 apple, 240 calories

Running 101: A Beginner's Guide

By Erin Strout

How fast should I run? How will it feel? What should I eat? Could I do a race? Trying a new activity like running can bring a certain level of anxiety. But relax! Running is a great activity for anyone to try, regardless of age or fitness level. We answer your questions -- and tell you how to get started.

How do I get started on a running plan?

First, plan your schedule so that you're sure to set aside time to devote to your new running routine. You can reap fitness rewards with just 30 minutes a day, three to five times per week.

When you start running, don't plan to go too far or too fast right away -- doing so is the number-one cause of injury among runners. Start by running for 20 minutes at a time, three times per week. Gradually increase the amount of time you're running and the number of days you run, but do not increase either until you feel comfortable completing your current level of training. If 20 minutes is too much, don't be afraid to take walking breaks. Perhaps begin by running for 4 minutes and walking for 1 minute, until you complete the 20 minutes. As you get stronger, begin eliminating the walk breaks.

When you're a beginner, it's not necessary to worry about how many miles you are running. Focus on the number of minutes instead. Gradually you'll begin to cover more ground in the same amount of time, and that's when you'll want to increase the duration of your workout.

What equipment do I need?

One advantage of the sport of running is that so little gear is required. But the most important investment runners should make is in a good pair of running shoes -- not cross-training, walking, or tennis shoes. Running shoes are best purchased at specialty running stores, where employees can recommend models based on your ability and goals. Many will also watch you run, to make sure the shoes you buy complement the way your foot strikes the ground.

You should also have a quality, well-fitted sports bra, preferably made of wicking material to keep you cooler and drier. A digital sports watch is also helpful. As you advance in your running and set new goals, a heart-rate monitor is nice to have, to make sure you keep your effort level where it should be.

How sore should I expect to get?

Your legs will be sore in the beginning, but if you keep up the routine, the leg soreness will subside relatively quickly. If you feel acute pain anywhere, stop running for a few days and let your legs recover, to prevent injuries. Shin splints are the most common injury, usually incurred when you overdo your training or wear improper shoes. Be aware of the difference between being tired and being injured, and make sure you're not encouraging overuse injuries.