Dewfoam Mindanao Powerlifting Championships 2009 @ CDO

The Powerlifting Association of the Philippines, Inc. (PAP), headed by its President, Mr. Peter Edward Torres, together with Dew Foam, the maker of quality mattresses since 1970, organized the Powerlifting Championships 2009 with different events covering Luzon, Visayas and Mindanao in order to gather all the Champions from these three main regions to vie for the National Championships very soon.

The Mindanao Powerlifting Championships 2009 was held last November 29, 2009, Sunday, at Kiosko Kagawasan, Cagayan de Oro City. It was participated by three teams -- Misamis Oriental Team, CDO Team and Muscle Tone Team, along with Mr. Rex Rodriguez as an independent participant.

Mr. Jefferson Ouano and Ms. Marian Ybañez both won the Best Lifters Awards for the Men and Women's Divisions, respectfully.

Misamis Oriental Powerlifting Team with Rex Rodriguez of Cotabato and the PAP and DewFoam Officials

Mindanao's Best Lifter Marian Ybañez with World Champion Ms. Lily Pecante

Muscle Tone Gym Team with their winners

Posing for posterity with FitnezRiot, Ms. Lily Pecante, Mr. Rex Rodriguez and Ms. Katrina Villaver

The complete list of winners will soon be posted.




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How Tim Lost 40 Pounds of Fat!

Hello once again, dear! This time, I want to share with you this post made by my friend, Tim. He lost over 40 pounds (about 20 kilos) of fat in a matter of less than a year. Tim decided to change his life in August 2008. From that moment on, he's been moving forward to a leaner and fitter him.

Here's what Tim posted at his note in facebook:

Tim & gf last May 2008

          The Book the fueled Tim's passion to fitness                                     Tim around July 2009

Tim - sometime September 2009

The High-Protein, Adequate/Low Carbohydrate Dietary Program

-It is ok to go beyond your protein requirement coz your body can’t store it and will just get rid of it thru ketone bodies in the urine and stool.
-Do aim for 25 grams of fiber per day for normal bowel movement.

-Consume or use only these oils
a.)Olive
b.)Nut
c.) Clarified Butter or plain butter

-Acceptable condiments
a.) Apple Cider Vinegar
b.) Garlic
c.) Chillies
d.) Non-sugar based vinegar

-Supplements
a.)Multivitamins with Selenium for immunity.
b.) Fish oil capsule (Less than 2% cholesterol because pollutants from fish easily get trapped in it.)
c.)Chromium (1 Pill a day and taken straight for 2 to 3 weeks can reduce your intake of sugar.Niacin or Chelated type)
d.) Fat burners (Tea or Pill but NOT CHINESE-MADE.FIRST 3 PRIMARY DIGITS BAR CODE NUMBERS OF GOODS MADE FROM CHINA,690.)

-Artificial sweeteners and soda are fine but in moderation.

-Consume only these vegetables (NOT LISTED: NEVER CONSUME)
a.)Peppers
b.)Mushrooms
c.)eggplant
d.)Patola
e.)green beans
f.)malunggar
g.)kangkong
h.)Kamote tops
i.) Banana heart
j.)Chinese Cabbage
k.)raw cauliflower
l.)Squash
m.)Raw Tomato
n.) Sayote

-Avoid these seafoods
a.)Shrimp
b.)Sugpo
c.) Tahong
d.) Talaba

REMEMBER:1 Cup of Sugar=2 Cups of Carbohydrates
1 Cup of Rice = 7-8 Spoonfuls of Rice

Fat Loss vs Weight Loss

WEIGHT is EVERYTHING.

It is the mass of how dense and/or lean your muscles are. Or how adequate your stores of fat are for use during cold and energy requirements. It is also the length of your intestines, the density of your bones….the volume of your bodily fluids in your hormones.

Also losing weight can do damage to your hormones.some damages are irreversible.

When excess fat is what you lose; Size changes occur very quickly because 6 pounds of fat takes up almost a gallon of space in volume.

The Truth about Cholesterol

• Only 7% are found in the blood.
• It boosts hydro cortisone (natural steroid for growth and cell repair) and sex hormones.
• Regulates blood pressure by boosting aldosterone.
• Main component of Bile Acids because it aids in food digestion and absorbs fat-soluble vitamins A, D, E and K.
• Necessary for Normal Growth and transmits nerve impulses properly.
• Gives skin ability to shed water
• Precursor of Vitamin D in the skin
• Repairs tissues
• Plays a role in transportation of blood fats

• 80% of it is produced by the body.Regulated inside the cells; not by the blood.

The Facts about FAT

• Fat is metabolically inert
• It is self-regulating on intake.
• Higher Insulin Level=Higher Excess Fat=Higher Cholesterol level.
• You need it for energy and heat requirements.

The Ten Commandments of the exercise program on the high-protein diet.

a.)Start with light weights first.(Consume Water and/or Energy Drinks Beforehand)
WARNING:THIS IS LIMITED TO 6 POUNDS ONLY PER ARM.
-It is to strengthen the ligaments, tendons and connective tissue around your joints.
b.)For quick results; Work on your biggest muscles first. (push-ups.)
WARNING: DO NOT ATTEMPT TO DO CRUNCHES UNLESS THERE IS AN INSTRUCTOR AND/OR YOU’RE DOING IT WITH A BENCH/GADGET
c.) Use perfect form or correct posture.
d.)Recalculate and increase your protein intake.
e.)Perform workouts on an empty stomach.
f.)Concentrate on power (how fast can you lift) and strength. Chart and increase speed.
g.) Alternate Cardio and Resistance Training exercises in a week.(6 Days)
h.)Eat a lot of protein only after working out an hour ago.
i.)Have a good night sleep.
j.)Chart your progress down.

Timoy speaks:

This is the M.I.F.A (MOVE IT FAT A**!) Program.

From Puff to getting Buff. Tim gets trimmed. From Chunk to being a Hunk.Transforming himself from Walking Heart-attack to Stunning Heartthrob. ( I SHOULD HAVE WORKED IN P.R. DAMO NA YATA MONEY KO PAG-GANUN.)

I used to weight in around 250 Pounds.The numbers speak for themselves: I had a 42 inch waistline, 24 years old and like almost 8 hours sedentary.My relatives can attest to this till I get fed up of being too fed.(hehehehe)It was either Shape up or Ship Out.I heard comments about how I was.....(Insert FAT JOKE) I was called overweight.I am still overweight but it matters if what's the composition of your weight or what's it made up.Furthermore,You can see from my Photos how I was progressing.No more chubby cheeks and no Photoshop edit done on them.
A year under that program above made my bones stick out in a good way and my excess fat moderated.(Started since August 2008) I can now do push-ups effectively.I could carry heavy weights and move around without too much effort.I have already achieved power.(Rate of Lift)
Suddenly,The ladies were on to me(some giggling and some really staring at my wide shoulders and proportioned gut to my thighs even if I don't have to drop my name).Some of my former schoolmates and classmates were mesmerized how I pulled it off.Others accused me that I was allegedly using drugs.(YES!I do use Drugs.I pop pills!So shut up!They are called Supplements,Multivitamins and Fat Burners but prohibited in using steroids.)

But some really believed and others who used to mock me were sh&t-scared when they saw my boney fists.I could be intimate or do something to intimidate.The weird thing about doing this program is that I often see others losing weight but at the expense of their hair,nails,skin and hormones.Some were jogging and sneezing at the same time even if it was in good weather; Not Good.Some had sagging skin; Worse.Some fainted due to deprivation of food rich in protein/good cholesterol and fat; Worst.
S/he may look good on the outside but his/her body feels bad due to that faddish crammed eating style called DIET. South Beach Diet is a B*TCH. (Besides, You don't live in Santorini where you really have to exert a lot of effort to transport yourself from one place to the other.) Skipping meals would also translate as flirting with the Grim Reaper. After 6 Diet? How about 6 Feet Under with all the internal organs and hormones damaged beyond repair? You can't fool Mother Nature. It would take another 7,000 to 10,000 years for a Human Being to evolve fully into a Carbohydrate eater.Didn't you know that Archaeologists know the bones of ancient people if they were obese or healthy by examining the density and length of such skeletal remains. If it's longer and harder, it meant FIT. If not...then it's OverFat. Which I am avoiding/preventing from happening again.Others insist on counting your calorie intake;Right.Like if you were born with a CalorieMeter in your brain then it's all good but since it ain't so you get my drift,ayt? And Atkins is the FATkins diet!

Some would say; It is in the genes!You know what is my reply to that?How about saying we look better due to our European and Chinese Genes when we trim down?As Benito Mussolini would quote: INACTIVITY IS DEATH. Of course!I got moving.When I am doing my "trimming" sessions; Music is involved like Aggressive Ones (metal, punk and electronica) and when I am doing aerobics I usually join the beat of party ones(Electro-House, Trance and Power Pop Mixes).

Besides, I look great when I will achieve my idealized body shape when I am strutting to Rod Steward's DO YOU THINK I AM SEXY? and PITBULL'S CALLE 8.For now I am making do with how I could close my denim jacket thru its buttons and feeling some muscles formed.I don't even use the weighting scale, I ignore it.Every pound gained is a muscle formed.Every pound lost is excess fat decreased.Besides; You ate too much carbo.Nothing wrong with depriving yourself some carbs/sweet (Common Sense: You had way too much of it already) by increasing your protein intake with exercise.

TRY FOLLOWING THIS FORMULA:

EVERYDAY KEEP A JOURNAL OF YOUR DIETARY INTAKE IN THIS FORMAT:

Breakfast: Protein:(Use black color to write it down)
Carb:(Red)
Fluid:(Blue for Water and Violet for Others)
Fiber:(Green)

IN THAT WAY; YOU GET TO CALCULATE AND IMPROVE ON IT EVERY END OF THE WEEK.

(SAME WITH LUNCH,SNACKS AND DINNER)

EVERY TIME YOU EXERCISE;TRY WRITING A JOURNAL AFTER

-Resistance Training/Weights(USE RED COLORED PEN)
-Cardio/Aerobic Exercises(USE BLUE COLORED PEN)

THEN TALLY EACH JOURNAL'S PROGRESS WEEK BY WEEK.

16 Counts(From 1-8 then 8-1)=1 Repeatition=4 Repeatition=1 Set

Also

I advise you to get laid....

by laying off the

-French Fries
-Cakes
-Pastries
-Softdrinks or Carbonated Beverages
-Non-Light Beers
-Alcoholic Drinks (If you can't then get Intervention by joining Alcoholics Anonymous.Kamu diha mga agaw ug mga "feeling sikat" na friends!)
-Potato
-Foods that are rich in Starch/Flour (And Gravy is one of them!)

BUT THE MOST IMPORTANT THING IS EMOTIONAL QUOTIENT or E.Q.

-Acceptance
-Solution
-Drive
-Reinforcement
-Substitution (if you tend to consume a lot then just reverse it to this program)
-Discipline
REMEMBER: IT WOULD TAKE 12 SERVINGS FOR THE HUMAN DIGESTIVE SYSTEM TO GET USED TO A NEW DIET.OR APPROX. 2 WEEKS.
-Focus
-Consistency
-Rewards Program (no FOOD allowed.Could be Gadgets, Clothes or a new hobby)

If you still can't get it....Remember....I used to do ballroom dancing like CHA CHA. Everytime I see something sweet and yummy; I have a tendency to get near to it but my mind is yelling for me to stop so I back off then I repeat the whole act which is FORWARD:BACKWARD.Till it gets nauseating.Ever heard of the wet look? I have it all the time. Your forehead sweats when you see that yummy chocolate cake with moist icing and your mouth drools then you're mad as h*ll not to eat it but now your face is all wet. The pressure is coming to you but remember to do the CHA CHA.Forward, Backward then STAY AWAY from that.
Then there is the Rhumba. Side-stepping from the table…Right….Left…..It’s just all dancing.But at least;You got exercise and avoided that excess fat-inducing food.
But if you still really want to eat then this advice works for you.It’s Chinese: EAT WITH ONE CHOPSTICK.
If you’re a GWEILO or ROUND-EYE, Try using small plates and small forks/spoons. Avoid Foods/Plates/Platter that is colored YELLOW and RED.Trust me…It subliminally or subconsciously attempts to make you eat more.

The oldest trick in the Txt Message: If given something tempting to eat; always remember to turn your head to the LEFT and TURN to the right.Repeat as Necessary.

**the writer referred to the Protein Diet by Dr.Meades,Tita Lotus Exercise Tips and Tito Macoy's Ultimate Diet Program.Currently, He is still under the program while at the same time doing Chan/Zen Buddhist Meditation to ward off YUMMY TEMPTATIONS. He believes that meditating actually works and It is not Agnostic or Atheistic.His Size is now XL to L.The numbers have decreased except for the Age.His waistline is now 38 then to 36 and he's targeting 34. Sometimes he wonders that some "powers-that-be" might be imposing/exporting a lot of carbo-based junk foods to Third World countries so that the Citizens of those countries would not THINK CRITICALLY for Protein has been known to increase brain performance.
Furthermore, He only consumes 1 CUP OF RICE EVERY MEAL. If you think he would be like those Actor-Hunks,Dead Wrong. They went Nip-Tuck; Timoy worked for it naturally. Lastly,All he wants for Christmas would be those supplements from GNC/Kirkland and He requests the readers to refrain from telling his Mom that he would be dancing naked at Chippendales in front of Well-to-do Matrons if he'll reach his finely Chiseled form wearing cowboy boots,white boxers and a cowboy hat.(Coz it's ladies night and the feeling's right!Snitch and I will really grip your mouth using my bare hands.Not joking.Bwahahahaha!Time's are hard and I got needs too.Don’t worry about those G*ys coz He’ll just dance to MC Hammer’s CAN’T TOUCH THIS.)

The High-Protein, Adequate/Low Carbohydrate Dietary Program

-It is ok to go beyond your protein requirement coz your body can’t store it and will just get rid of it thru ketone bodies in the urine and stool.
-Do aim for 25 grams of fiber per day for normal bowel movement.

-Consume or use only these oils
a.)Olive
b.)Nut
c.) Clarified Butter or plain butter

-Acceptable condiments
a.) Apple Cider Vinegar
b.) Garlic
c.) Chillies
d.) Non-sugar based vinegar

-Supplements
a.)Multivitamins with Selenium for immunity.
b.) Fish oil capsule (Less than 2% cholesterol because pollutants from fish easily get trapped in it.)
c.)Chromium (1 Pill a day and taken straight for 2 to 3 weeks can reduce your intake of sugar.Niacin or Chelated type)
d.) Fat burners (Tea or Pill but NOT CHINESE-MADE.FIRST 3 PRIMARY DIGITS BAR CODE NUMBERS OF GOODS MADE FROM CHINA,690.)

-Artificial sweeteners and soda are fine but in moderation.

-Consume only these vegetables (NOT LISTED: NEVER CONSUME)
a.)Peppers
b.)Mushrooms
c.)eggplant
d.)Patola
e.)green beans
f.)malunggar
g.)kangkong
h.)Kamote tops
i.) Banana heart
j.)Chinese Cabbage
k.)raw cauliflower
l.)Squash
m.)Raw Tomato
n.) Sayote

-Avoid these seafoods
a.)Shrimp
b.)Sugpo
c.) Tahong
d.) Talaba

REMEMBER:1 Cup of Sugar=2 Cups of Carbohydrates
1 Cup of Rice = 7-8 Spoonfuls of Rice

Fat Loss vs Weight Loss

WEIGHT is EVERYTHING.

It is the mass of how dense and/or lean your muscles are. Or how adequate your stores of fat are for use during cold and energy requirements. It is also the length of your intestines, the density of your bones….the volume of your bodily fluids in your hormones.

Also losing weight can do damage to your hormones.some damages are irreversible.

When excess fat is what you lose; Size changes occur very quickly because 6 pounds of fat takes up almost a gallon of space in volume.

The Truth about Cholesterol

• Only 7% are found in the blood.
• It boosts hydro cortisone (natural steroid for growth and cell repair) and sex hormones.
• Regulates blood pressure by boosting aldosterone.
• Main component of Bile Acids because it aids in food digestion and absorbs fat-soluble vitamins A, D, E and K.
• Necessary for Normal Growth and transmits nerve impulses properly.
• Gives skin ability to shed water
• Precursor of Vitamin D in the skin
• Repairs tissues
• Plays a role in transportation of blood fats

• 80% of it is produced by the body.Regulated inside the cells; not by the blood.

The Facts about FAT

• Fat is metabolically inert
• It is self-regulating on intake.
• Higher Insulin Level=Higher Excess Fat=Higher Cholesterol level.
• You need it for energy and heat requirements.

The Ten Commandments of the exercise program on the high-protein diet.

a.)Start with light weights first.(Consume Water and/or Energy Drinks Beforehand)
WARNING:THIS IS LIMITED TO 6 POUNDS ONLY PER ARM.
-It is to strengthen the ligaments, tendons and connective tissue around your joints.
b.)For quick results; Work on your biggest muscles first. (push-ups.)
WARNING: DO NOT ATTEMPT TO DO CRUNCHES UNLESS THERE IS AN INSTRUCTOR AND/OR YOU’RE DOING IT WITH A BENCH/GADGET
c.) Use perfect form or correct posture.
d.)Recalculate and increase your protein intake.
e.)Perform workouts on an empty stomach.
f.)Concentrate on power (how fast can you lift) and strength. Chart and increase speed.
g.) Alternate Cardio and Resistance Training exercises in a week.(6 Days)
h.)Eat a lot of protein only after working out an hour ago.
i.)Have a good night sleep.
j.)Chart your progress down.

Timoy speaks:

This is the M.I.F.A (MOVE IT FAT A**!) Program.

From Puff to getting Buff. Tim gets trimmed. From Chunk to being a Hunk.Transforming himself from Walking Heart-attack to Stunning Heartthrob. ( I SHOULD HAVE WORKED IN P.R. DAMO NA YATA MONEY KO PAG-GANUN.)

I used to weight in around 250 Pounds.The numbers speak for themselves: I had a 42 inch waistline, 24 years old and like almost 8 hours sedentary.My relatives can attest to this till I get fed up of being too fed.(hehehehe)It was either Shape up or Ship Out.I heard comments about how I was.....(Insert FAT JOKE) I was called overweight.I am still overweight but it matters if what's the composition of your weight or what's it made up.Furthermore,You can see from my Photos how I was progressing.No more chubby cheeks and no Photoshop edit done on them.
A year under that program above made my bones stick out in a good way and my excess fat moderated.(Started since August 2008) I can now do push-ups effectively.I could carry heavy weights and move around without too much effort.I have already achieved power.(Rate of Lift)
Suddenly,The ladies were on to me(some giggling and some really staring at my wide shoulders and proportioned gut to my thighs even if I don't have to drop my name).Some of my former schoolmates and classmates were mesmerized how I pulled it off.Others accused me that I was allegedly using drugs.(YES!I do use Drugs.I pop pills!So shut up!They are called Supplements,Multivitamins and Fat Burners but prohibited in using steroids.)

But some really believed and others who used to mock me were sh&t-scared when they saw my boney fists.I could be intimate or do something to intimidate.The weird thing about doing this program is that I often see others losing weight but at the expense of their hair,nails,skin and hormones.Some were jogging and sneezing at the same time even if it was in good weather; Not Good.Some had sagging skin; Worse.Some fainted due to deprivation of food rich in protein/good cholesterol and fat; Worst.
S/he may look good on the outside but his/her body feels bad due to that faddish crammed eating style called DIET. South Beach Diet is a B*TCH. (Besides, You don't live in Santorini where you really have to exert a lot of effort to transport yourself from one place to the other.) Skipping meals would also translate as flirting with the Grim Reaper. After 6 Diet? How about 6 Feet Under with all the internal organs and hormones damaged beyond repair? You can't fool Mother Nature. It would take another 7,000 to 10,000 years for a Human Being to evolve fully into a Carbohydrate eater.Didn't you know that Archaeologists know the bones of ancient people if they were obese or healthy by examining the density and length of such skeletal remains. If it's longer and harder, it meant FIT. If not...then it's OverFat. Which I am avoiding/preventing from happening again.Others insist on counting your calorie intake;Right.Like if you were born with a CalorieMeter in your brain then it's all good but since it ain't so you get my drift,ayt? And Atkins is the FATkins diet!

Some would say; It is in the genes!You know what is my reply to that?How about saying we look better due to our European and Chinese Genes when we trim down?As Benito Mussolini would quote: INACTIVITY IS DEATH. Of course!I got moving.When I am doing my "trimming" sessions; Music is involved like Aggressive Ones (metal, punk and electronica) and when I am doing aerobics I usually join the beat of party ones(Electro-House, Trance and Power Pop Mixes).

Besides, I look great when I will achieve my idealized body shape when I am strutting to Rod Steward's DO YOU THINK I AM SEXY? and PITBULL'S CALLE 8.For now I am making do with how I could close my denim jacket thru its buttons and feeling some muscles formed.I don't even use the weighting scale, I ignore it.Every pound gained is a muscle formed.Every pound lost is excess fat decreased.Besides; You ate too much carbo.Nothing wrong with depriving yourself some carbs/sweet (Common Sense: You had way too much of it already) by increasing your protein intake with exercise.

TRY FOLLOWING THIS FORMULA:

EVERYDAY KEEP A JOURNAL OF YOUR DIETARY INTAKE IN THIS FORMAT:

Breakfast: Protein:(Use black color to write it down)
Carb:(Red)
Fluid:(Blue for Water and Violet for Others)
Fiber:(Green)

IN THAT WAY; YOU GET TO CALCULATE AND IMPROVE ON IT EVERY END OF THE WEEK.

(SAME WITH LUNCH,SNACKS AND DINNER)

EVERY TIME YOU EXERCISE;TRY WRITING A JOURNAL AFTER

-Resistance Training/Weights(USE RED COLORED PEN)
-Cardio/Aerobic Exercises(USE BLUE COLORED PEN)

THEN TALLY EACH JOURNAL'S PROGRESS WEEK BY WEEK.

16 Counts(From 1-8 then 8-1)=1 Repeatition=4 Repeatition=1 Set

Also

I advise you to get laid....

by laying off the

-French Fries
-Cakes
-Pastries
-Softdrinks or Carbonated Beverages
-Non-Light Beers
-Alcoholic Drinks (If you can't then get Intervention by joining Alcoholics Anonymous.Kamu diha mga agaw ug mga "feeling sikat" na friends!)
-Potato
-Foods that are rich in Starch/Flour (And Gravy is one of them!)

BUT THE MOST IMPORTANT THING IS EMOTIONAL QUOTIENT or E.Q.

-Acceptance
-Solution
-Drive
-Reinforcement
-Substitution (if you tend to consume a lot then just reverse it to this program)
-Discipline
REMEMBER: IT WOULD TAKE 12 SERVINGS FOR THE HUMAN DIGESTIVE SYSTEM TO GET USED TO A NEW DIET.OR APPROX. 2 WEEKS.
-Focus
-Consistency
-Rewards Program (no FOOD allowed.Could be Gadgets, Clothes or a new hobby)

If you still can't get it....Remember....I used to do ballroom dancing like CHA CHA. Everytime I see something sweet and yummy; I have a tendency to get near to it but my mind is yelling for me to stop so I back off then I repeat the whole act which is FORWARD:BACKWARD.Till it gets nauseating.Ever heard of the wet look? I have it all the time. Your forehead sweats when you see that yummy chocolate cake with moist icing and your mouth drools then you're mad as h*ll not to eat it but now your face is all wet. The pressure is coming to you but remember to do the CHA CHA.Forward, Backward then STAY AWAY from that.
Then there is the Rhumba. Side-stepping from the table…Right….Left…..It’s just all dancing.But at least;You got exercise and avoided that excess fat-inducing food.
But if you still really want to eat then this advice works for you.It’s Chinese: EAT WITH ONE CHOPSTICK.
If you’re a GWEILO or ROUND-EYE, Try using small plates and small forks/spoons. Avoid Foods/Plates/Platter that is colored YELLOW and RED.Trust me…It subliminally or subconsciously attempts to make you eat more.

The oldest trick in the Txt Message: If given something tempting to eat; always remember to turn your head to the LEFT and TURN to the right.Repeat as Necessary.

**the writer referred to the Protein Diet by Dr.Meades,Tita Lotus Exercise Tips and Tito Macoy's Ultimate Diet Program.Currently, He is still under the program while at the same time doing Chan/Zen Buddhist Meditation to ward off YUMMY TEMPTATIONS. He believes that meditating actually works and It is not Agnostic or Atheistic.His Size is now XL to L.The numbers have decreased except for the Age.His waistline is now 38 then to 36 and he's targeting 34. Sometimes he wonders that some "powers-that-be" might be imposing/exporting a lot of carbo-based junk foods to Third World countries so that the Citizens of those countries would not THINK CRITICALLY for Protein has been known to increase brain performance.
Furthermore, He only consumes 1 CUP OF RICE EVERY MEAL. If you think he would be like those Actor-Hunks,Dead Wrong. They went Nip-Tuck; Timoy worked for it naturally. Lastly,All he wants for Christmas would be those supplements from GNC/Kirkland and He requests the readers to refrain from telling his Mom that he would be dancing naked at Chippendales in front of Well-to-do Matrons if he'll reach his finely Chiseled form wearing cowboy boots,white boxers and a cowboy hat.(Coz it's ladies night and the feeling's right!Snitch and I will really grip your mouth using my bare hands.Not joking.Bwahahahaha!Time's are hard and I got needs too.Don’t worry about those G*ys coz He’ll just dance to MC Hammer’s CAN’T TOUCH THIS.)

Get Inspired with our Fashionista Muse ~ Benjie S Manuel

I was browsing through my facebook when I came across one of our City's most beloved fashion designer, Benjie S. Manuel (BSM). I was further browsing through his pics of wonderful creations of gowns and dresses when I came across his "Before & After" pic.

What was amazing was the fact that BSM did the transformation in a matter of 6 months and still keeping up with it. In his Facebook, BSM was asked by his friends what he did, what his diet was, and he replied:

" lesser food intake or 5 small meals lang... six tablespoons of rice, no limit ang veggies... i reward myself during weekends, i drink coke, i eat kare-kare, yellow cab... then read the labels, taas ba ng sugar, sodium, salt, naa bay msg etc etc. most of all tinolang isda, grilled isda with red tomatoes and always nimo gkaon, learn to love the fibrous patola, kangkong, sayote, puso ng saging... i break the rules once in a while and i don't feel guilty if i miss my cardio... cardio should be at least 30 minutes 3 times a week... but i do it 6 times and do more to 45... and when you enter a fast food always think that the food they sell will eventually kill you...soon! watch the documentary "supersize me" ...drink plenty of tubig...ayaw pagutom kay pag magutom ka ang tendency mukaon ka ug daghan... and for inspiration - take a close range photo of your bilbil... and place it in your mirror."

12 August at 01:51

and last but not the least, you can't see results immediately, in fact you will feel nga nisamot ka ug kadako... and try to stick with it for life, yeah muligas panagsa mubati ta ug tapol and mugain a little...but it should be a lifestyle dili sayon jud ; )

12 August at 01:55

Furthermore: 

never let urself get hungry, always eat on time, a late meal is a very big meal in the end
-u can't see results immediately, once you started you will even feel big or bloated... and once in while you'll feel lazy and you stop... and then you gain but then get back to it, once in a while you'll miss a workout, but it it okay : ) heheheh

13 August at 01:02

 i was soooo inspired by a client who goes scuba diving, rock climbing, ballroom dancing, with a model figure pero she's alread 52 years old!

13 August at 01:32

And there you go folks, the transformation of Benjie S. Manuel. I actually do the same stuff that he does. Good nutrition is really the key to all these, plus exercise!

What he did in his cardio workout of doing more than the 30 mins 3xweek is actually what I did when I lost a lot of pounds. Light weights and more repetitions will burn more calories and will keep you trimmed.

I am so inspired by BSM's testimony that a healthy lifestyle is not easy. "No pain, no gain". What we're actually gaining is a good future for our physical bodies. We need to invest time and effort to keep our bodies healthy ~ heck, we only got one life to live, so let's make the most of it!

Tetada Kalimasada @ COC-PHINMA

This November, Cagayan de Oro College-Phinma, will be oriented by one of the Tetada Kalimasada practitioners of Cagayan de Oro City. For info on Tetada Kalimasada, I have found two really nice readings about this. One is posted by Ms Connie Veneracion in her blog House on a Hill and the other post is in the blog  called Between Honesty and Hope. 

I became very interested to join TK (short for Tetada Kalimasada) when my friend, Adrian dela Serna, and I discussed about chakras, inner energies, supernaturals and all that during a late night chat at Mister Donut. At that time, I've heard about developing inner energies when you do Tai Chi. But Adrian informed me that when he was practising TK, he was not just learning how to heal himself but also learning to heal others. As a nurse, I wanted to join immediately, but due to my hectic schedule at that time, I wasn't able to do so.

Luckily, sometime middle of October, after the CDO Fitness & Exercise Seminar Workshop, Adrian brought Mr. Bert Tan to COC. Mr. Tan is a practitioner and teacher of TK. We talked for hours from that moment we met at COC and he even demonstrated some healing techniques. My enthusiasm to learn TK was going overboard. But still, my tight schedule at work prevented me from enrolling in his sessions.

Until about two weeks ago, on October 22, 2009, I finally enrolled myself for the first time at Mr. Tan's class. I went with Adrian to Mr Tan's house/gym since I didn't know where it was. When we got there, we were already late, but we were still accepted to join and follow the video on the TV monitor.

Since I wasn't able to perform the meditations prior to the actual exercises, I really had a hard time coping with the team. But it did not deter me to stop. I pressed on and found the whole exercises really stimulating and challenging. The next week, I was absent on the monday session but made up for the thursday session. And then this week, I spoke with the Vice-President of our College and he told me that he's very interested to learn TK and he's hoping that we could invite Sir Tan at COC for an orientatino, demo and session.

Therefore, boys and girls, we are inviting all Cagayan de Oro College students, faculty & staff, as well as our neighboring populace at Carmen, Cagayan de Oro City, to join us this November 2009 as we embark on this wonderful fitness program that will not just improve your physical condition but most specially, your mental and spiritual selves. We will update you once we have confirmed if we could do this on November 14, saturday or November 21, saturday. It will be in the afternoon around 1PM until 4PM.

See you then!

The 2010 Bodybuilding.com BodySpace Spokesmodel Search!

Hey folks!Ever since I've been working out in the gym, I also got my first glimpse of Iron Man magazine. I've noticed that they also feature female bodybuilders, which is really great because those sexy ladies really pump iron! :) Anyways, they now promoting a new contest for Bodyspace. Please do check it out.

It's the 2010 Bodybuilding.com Bodyspace Spokesmodel Search! To vote for your favorite Spokesmodel (Male & Female), just click on the link.

 

You can vote ONCE PER DAY! So click away your votes now!

Laga's Fitness Story

Here's a story of Laga, who was once a tennis junkie during her high school days. Then later on, became a "tournament" player during her college days -- actually, she only plays during the college intramurals thus the monicker "tournament" player, hehehe... Back on the story, after college, Laga gained weight very slowly, a term called Creeping Obesity, since it creeped slowly without her noticing how much she has really gained during the last 4-5 years she has been in school.

Due to comments and pressures from family and some very close friends on her weight, she fell into depression, which made her comsume more calories than she ought to. Her work as a teacher only made her weight problems worst when she spends the rest of her days (and nights) sitting in front of the computer (or sometimes TV).

Last 2003, she made a very good change in her physique when she joined some friends in the gym and took control of her diet. But she was not very consistent and fell back to eating more and exercising less. By then she ballooned to about 136 lbs (about 62 kgs) from just about 125 lbs in about 2 years with a pear shape body (more fat on the waist, hip and thigh areas).

This picture was taken last June 15, 2008 when she was about 135 lbs. By December 2008, she was almost 140 lbs, and she fell ill prior to Christmas day. Just before New Year's eve, her aunt gave her a gift ~ 10 boxes of Orlistat (containing about 7 capsules per box). She started taking one cap per day just to try it out. After 3 days, she's been taking 2 caps/day and after a week, she took it 3xday. By then, she noticed just very slight changes in her physique. She did lost some weight, but she was suffering from stomach cramps and oily passes. After consuming all the capsules, she stopped taking Orlistat and tried working out in the gym by February 8, 2009. After her initial workouts, she liked the results of getting the athlete's "HIGH" after exercising so she decided to enroll by February 22, 2009. She was then 136 lbs.

After 8 weeks of vigorous exercise with taebo workouts for a month, she lost 10 lbs. She then maintained her ideal weight with some controlled diet and was able to shed off more, reaching the desired 123 lbs.

 

 

The picture above was taken August 16, 2009 when she was about 127 lbs with nicer curves than before she worked out in the gym. Right now, she's an advocate of fitness and good nutrition. She is still maintaining her medium frame and her current weight of 129 lbs of muscles and few fats. Laga doesn't mind about the weight issues anymore because she is more concerned of body composition and shape. She's avidly into bodybuilding, taebo and tetada kalimasada. Before the end of the year, she'll begin her muay thai training with Jan-jan at Pelaez Gym. 

Let's see how far Laga will go on her quest for fitness. Kudos Laga!

**For your stories on Fitness, send an email to pelaez.gym@gmail.com**