Register to CDO Fitness & Exercise Seminar Workshop

Send your name, school/gym/company, contact number & email to pelaez.gym@gmail.com for your registration to CDO Fitness & Exercise Seminar Workshop.

For confirmation of your seat -- you must include registration payment of Php100. Paypal payments are allowed ($2.50 per person) thru mcsrubio@gmail.com.

Preregistration and reservation is only until Sept 20, 2009. Registration is non-refundable.

Being Patient in Achieving that Sexy Body

Getting a sexy, lean, and fit body means that you have to put in a lot of effort -- not only in following your workout program but most especially in spending time in the gym at least 3-4 times week. This means that you'll have to put off some other appointments, engagements or work. But if you are someone who manages your time well, there's always a certain time during the day that you'll have to devout to gym workout. Just be patient and try to workout regularly -- one or two body parts at a time. Like for example: Day 1 -- chest and triceps, Day 2 -- back and biceps, Day 3 -- legs, thigh and calves.

Another point to ponder is to maintain your high protein, low fat diet. Protein is the nutrient that helps in body repair as well as in muscle formation. Lowering the fat in your diet means that you'll also decrease the fat that's being stored in your body. One has to maintain this type of diet all throughout the year in order to achieve having a lean body. Of course, you can't deprive yourself forever from those high calories, high fat snacks and soda, but you'll just have to take it very minimally. Discipline is the key and just remember -- if you take in too many calories than what is required, then you'll have to workout twice as much to burn if off and maintain your weight. In order to lose weight, you'll need to burn off more and eat less -- but it doesn't mean you don't eat at all. You could always substitute unhealthy foodstuff with healthy ones. Once again, be patient, don't hurry in getting lean by taking in drugs -- it'll only disappoint you once you quickly bounce back to your weight once you're off the drugs. Plus, it might even make you to sick to workout and fail altogether.

Now, folks, if you have any questions that I could help you with in terms of your fitness goals, send me a post or email me at pelaez.gym@gmail.com and let's see what we could do to help you achieve those goals faster and safer.

Ciao!

Yesterday's Leg Routine

Workout Sked:

Abs Routine:

Vertical Leg Raise - 2x8 reps

Inclined Abs - 1x20 reps (without weights)

Inclined Abs - 2x15 reps (10 lbs)

Legs Routine:

Forward Lunges - 5 lbs - 20,15

Forward Lunges - 10 lbs - 2x10

Squats - warm-up - 20

Squats - 20 lbs - 15

Squats - 40 lbs - 10

Squats - 60 lbs - 8

Reverse Hamstring Curl - 20 lbs - 20

Reverse Hamstring Curl - 30 lbs - 15

Reverse Hamstring Curl - 40 lbs - 10,6

Inclined Leg Press - warm-up - 20

Inclined Leg Press - 20 lbs - 15

Inclined Leg Press - 40 lbs - 12

Inclined Leg Press - 60 lbs - 10

Leg Extention - 20 lbs - 20

Leg Extention - 30 lbs - 15

Leg Extention - 40 lbs - 12, 10

Calf Raise - Warm-up - 50

Calf Raise - 20 lbs - 40

Calf Raise - 40 lbs - 30

Calf Raise - 60 lbs - 25

How did I feel after my hour's worth of leg workout? AMAZING!!!!

Making Money by Blogging

Hey fellow bloggers! How would you like to make extra money just by blogging? Sounds good aight? Well it is! And here's how. Just go to the site called Link From Blog, register your blog there, activate it and start negotiating with advertisers. From then on, money will start rolling in. For more info, click the icon below:

Fitness Reading: Fit Over Forty by Sherri McMillan

I'm currently reading the fitness book written by Sherri McMillan, Fit Over Forty: The Winning Way  to Lifetime Fitness which includes simple strategies that will guide you to your fit lifestyle. There are also pictures on techniques on how you could improve your muscle tone, perform a cardiovascular workout, enhance your posture & balance, flexibility, nutrition, relaxation and a lot more! There's also a bonus on how to do an Anti-Aging Workout Routine!
Check out Sherri McMillan, an award-winning personal trainor and co-owner of the Northwest Personal Training and Northwest Women's Fitness Club in Canada and the USA, also check out her books at leading bookstores nationwide.

Let the Nurse Help Heal Your Fitness Sores

Check out NurseDog (by Ram Larios), a nurse who would help lick away your sores and sprains in almost everything that makes you ache. He's funny, smart and rants about justice too! 

Visit his blog at NurseDog here at blogspot.

CDO's Fitness & Exercise Seminar Workshop

Cagayan de Oro College-PHINMA's College of Nursing will be conducting the CDO Fitness & Exercise Seminar Workshop on October 3, 2009 at the College's Auditorium. This event will feature different strategies on getting fit plus participants will get a chance to try out the some workout routines. Certificates will be provided to participants.

Registration fee is only P100, with students getting 50%discount upon presentation of valid school ID. Limited seats (about 100) are available and the organizers are expecting reservations on or before September 20, 2009. COC-Phinma is located at Max Suniel St., Carmen, Cagayan de Oro City.

For more info and reservation, please contact Ms. Carmz Rubio, RN at +639298182078 or email her at mcsrubio@gmail.com.

CdO's Bodybuilders are 2009 Mr. Philippines winners

Louie "Bebot" Galvez of Cagayan de Oro CIty's Pelaez Fitness Gym (Don Gregorio Pelaez Sports Center) bested all the other contenders for both the Novice and Short Categories in the recently concluded Mr. and Ms. Philippines 2009 (National Bodybuilding & Fitness Championships) at Cebu City. The pre-judging was held at Sugbutel's Rooftop while the Final Judging was held at the Cebu Midtown Hotel. The event was organized by Workout Fitness Center.

On the other hand, in the Tall Category of the same contest, two Kagay-anons emerged as top winners. Mr. Vernon Dingal (red trunks, L) garnered the First Runner-Up award while Mr. Marlon Tajale (green trunks, R) finished as Second Runner-Up. Both are also from Pelaez Fitness Gym.