What an Inspiration!

Posting this to inspire us ladies who need a little motivation.

Okey, take a good look at the lady in the picture and try to guess her age.


She's no pinay but the fine lady in the picture recently made it into the Guinness Book of Record as the "World's Oldest Female Body Builder."

Her name is Ernestine Sheperd.
So, how old do you think she is?
40? 50?

My guess is as good as yours.. and we are ALL wrong.

Try Seventy Seven... yes you read it right.. 77!

Surprised? To know more about her, check out her article and video here and be totally inspired!

Her message is clear and inspirational: “being out of shape” as we age is something we can now contest. She is indeed a role model not just for senior women, but for everyone else who have read or heard about her story.

Need motivation?

Think of how a lady of 77,  Ernestine Shepherd , and how her dedication and commitment can make a difference in one's life.

Thank you Ernestine, for showing us that these things are possible!

Another article in this link.

My Mom

I'm super proud of her. She is such a strong woman and if you click on this video, you could see her playing dodgeball with her grand kids. 

For someone who's turning 70 years old this 2012, this is amazing (considering that she does not lift weights and do gym stuff)

She always makes sure to eat healthy though, drink her water and put it 30mins of movement every day (jog around, do body weight squats and play wall ping-pong for agility)

I pray that she makes is as sustainable as possible so that she can continue to inspire the lives that she touches.

Mt. Kinabalu : We Came, We Saw, We Conquered!

Me with Mount Kinabalu at the background.

It was January of 2011 when hubby and I found ourselves packing our bags and taking the flight to Kota Kinabalu to climb the majestically surreal Mt Kinabalu -  4,095 meters above sea level, the lure of  Guinness World Records’ world's highest via ferrata, was so hard for us to resist that we HAD to try it for ourselves.

 

A via ferrata (Italian for “iron road”) is a mountain route which is equipped with fixed cables, stemples, ladders, and bridges. 

The use of these allows otherwise isolated routes to be joined to create longer routes which are accessible to people with a wide range of climbing abilities. 

Walkers and climbers can follow via ferratas without needing to use their own ropes and belays, and without the risks associated with unprotected scrambling and climbing. – Wikipedia

Just the perfect husband and wife adventure! 

The day of the climb, our guide picked us up from our hotel and eventually was introduced to two American Navy doctors  and a French Quality Manager of Petzl.  

Our guide was a silent, yet pleasantly friendly Malaysian guy named Francis – It was THE perfect team.

Hubby and I at the Timpohon Gate

The climb started with a refreshing view of Carson’s Waterfalls after Timpohon Gate, 1,866 meters above sea level.

As the elevation increased, lush forest unfolded, flora of all kinds, rock formations that served as our stairs welcomed us as we continued on our seemingly never-ending climb.

The big old trees were such breathtaking sights to behold with their large trunks and the greenest of greens served as our backdrop as we climbed our way towards our destination.

The four hour climb had us taking short recovery stops every once in a while as my heart rate was constantly at 160bpm (oh yes, I was using my HR monitor during the whole climb).

Interestingly, the distance was less than 10km but at 3,289m starting at Timpohon’s  1,866m and acclimating to thin air while climbing, we left the gate at 9:30am and arrived at the Laban Rata base camp at 1:30pm.

Coming from a tropical country, it was the first time for me to experience 10 degrees Celcius. I took a mental note of thanks for bringing along a pair of gloves, bonnet, thermal pants, 2 shirts, and a warm jacket.  Inside Pendant Hut where we were staying, I was freezing. 

By 3:30pm, our Mountain Torq trainer was already familiarizing the five of us on how to work with the steel rungs and cables embracing the mountain’s rock face and eventually, we had our early dinner since we needed to sleep early and wake up at 2am.

At 8:30pm, it was lights out. The room was comfortable and had double beds to accommodate us five climbers – I guess it was excitement plus the low temperature that gave me a hard time sleeping  that I found myself tossing and turning in my sleeping bag until it was 1:45am. 

After our light breakfast, at around 2:30 am it was time for our ascent to Low’s Peak. The highest accessible peak in South East Asia.

It was a freezingly cold non-stop uphill climb that tested our wits and strength. It was all mental, factoring in the steep incline, darkness, near zero temperature - The mind has to agree that you can do it – but it was totally all worth it. 

Our camera conked out on us and we have to ask for a stranger to take this photo for posterity.
Four months after,  he sent us the file via email and we were so happy even if it was a funny unexpected shot.

 Upon reaching Low's Peak - the highest point – we have to have our picture taken at the peak's signpost for posterity. But since our camera's battery died out from the altitude, we have to ask for a stranger to take ours! 

The two American US Navy Doctors and us.

It feels surreal to be transported in a place were you just were looking at in the photographs as posted in the internet and then, actually feeling, being and enveloping yourself with the whole experience - an experience well worth the challenging spectacular climb. 

The sunrise was breathtaking – seeing how it slowly casts its rays to the majestic granite rock face of Low’s Peak makes it seem eerie yet beautiful that even a high end cam would not give justice in capturing how it really looks – there was a bluish green metallic glow on its granite as the sunrise started to show its way and make its presence felt. It was one of those moments that make you feel so thankful to be alive. 

After a few shots with our friend’s camera.  We have to go take on another  task – the via ferrata.

After the initial descent from Low’s Peak, we then met the our Via Ferrata trainer at Sayat Hut @ 3,600m for Walk the Torq - Asia's first Via Ferrata.

It was such an exhilarating experience going down the mountain via ferrata and knowing that we came, we saw and we conquered.

Fruits, My New Best Friend

Just recently, Xhi and I had decided to go on a 7-Day Detox Diet.
The first part of the diet is an "All Fruit Day" challenge.

When I was planning my groceries for the week, I was thinking to myself "Yeah, the most common would be oranges and apples" how hard could that be? But checking out my favorite grocery store near our area, I was amazed of the wide range of options I have in the fruit section!

There I saw blueberries, raspberries and all the other colorful anti-oxidants wrapped up in packs. I opted to go for a melon, seedless orange and some fruits that were all new for me -- nectarines, red pears, plums and persimmon.

The day ended with me filling up on fruits and just that. Cool. Today is All-Veggie day, but I do recommend that you try it out some time.

Sharing these ideas I read might stimulate your fruit consumption. 

So, why do we have to eat five to nine fresh pieces a day, organically grown if possible?

Run Forrest Run! But wait! How do you prepare for one? - Part 2

So now you've read the previous post (click here)...
What next?

So you fee the energy... your watch, synchronized with the big digital clock.. the beat of the drums that the event organizers prepared for the runners sounds like your own heart beat..
Then the count down.. five.. four.. three.. two.. one!
The gun goes off.. and so does the runners!


What do you do?

WAIT! Pace yourself, Relax and Have Fun.

• DO NOT SPRINT! It is oh so easy to go with the flow and sprint with the pack after the gun shot, BUT that will wear you out easily. Stick to the plan and start slow.
• DO find a running buddy that has the the same pace as you do. It's more fun to run with a “pace buddies” and the sense of accomplishment is much better if shared.
• DO take a sip when you pass by a water station even if you are not thirsty. "Thirsty" is your body's special way of saying "I am dehydrated!"
• DO breathe. Relax and shake your arms and shoulders every once in a while to avoid muscle tightness. Avoid slouching during the race and be conscious of your posture.
• DO take time to enjoy the scenery. Sometimes we get focused on beating our personal record (PR) that we tend to forget to enjoy the run!
• DO NOT THINK NEGATIVE THOUGHTS. Be aware that this is a mind game. Change your thoughts into positive affirmations and think about how it would feel once you finish the race and how proud your family and friends will be of you and your accomplishment I remember during my first ever 10K race, I was thinking of my four kids during the last stretch -- imagining them cheering for me until the finish. And yes, it worked.

Listen to your Body!

• A run is one way of getting to know how your body reacts to stimulus. If during your run, you feel uncomfortable, slow down and assess how bad it really is. If it goes away resume your regular pace, but if the pain persists DO consider stopping and getting some help. No race is worth the risk of hurting yourself.  Pain is the body’s way of letting us know something is wrong.

Post Race -- CONGRATULATIONS!

• DO hydrate upon reaching the finish line.
• DO take care of blisters, cramping, or any other injuries immediately after the race.
• DO re-fuel yourself and restore your glycogen stores with a healthy and nutritious meal, preferably high in good carbs.
• DO NOT drink alcohol after pushing your body to its limits. What it needs is a healthy meal and water to replenish all that it lost during the race.
• DO cool down and stretch within 20 minutes of completing your event. This helps avoid lactic acid build up and Delayed Onset Muscular Soreness (DOMS).
• DO NOT lie down or sit immediately after the race. Move, mingle and take photographs for posterity. Now is the time to meet new friends!

So there!
Now that you know how to prepare for a run, let's lace up our shoes and shout it out..

"RUN (insert name here) RUN!!!     *see you on the road!

Run Forrest Run! But wait! How do you prepare for one? - Part 1

How can we forget that segment in the movie, “Forrest Gump,” when he describes why he started running?

So he says : “That day, for no particular reason, I decided to go for a little run. So I ran to the end of the road. And when I got there, I thought maybe I’d run to the end of town. And when I got there, I thought maybe I’d just run across Greenbow County. And I figured, since I’d run this far, maybe I’d just run across the great state of Alabama. And that’s what I did. I ran clear across Alabama. For no particular reason, I just kept on going. I ran clear to the ocean. And when I got there, I figured, since I’d gone this far, I might as well turn around, just keep on going. When I got to another ocean, I figured, since I’d gone this far, I might as well just turn back, keep right on going."

As he’s narrating his run where now hundreds are following him, he says, “I had run for 3 years, 2 months, 14 days, and 16 hours.” 

I wonder how our ultramarathoners would fare with that? Wait... three years two months fourteen days and sixteen hours.

WOW! How does one prepare for THAT?

With all the races going on in the metro, though we do not plan for a three year run, we still need to do preparation for our runs.  This article will be supplying you with information on how to arm yourself for THE BIG RACE.

Pre-Race Night:

• Have all your stuff needed for the run ready. Put out the running outfit you have, chose your colors to further motivate you to run. I remember Coach Xhi would always make it a point to wear orange in her runs and I had wanted the color pink. A splash of color during the race makes it more fun. Prepare your outfit and your equipment (water bottle, energy bars / gels, cap, iPod playlist, etc.) so that its all ready to go for the next day.
• Make sure that your toenails are trimmed the night before so that they won't be caught dead the next day!
• Hydrate yourself. Water (and the rest room) is your friend.
• Put in your 8 hours so that you'd be up and about during the race. You wouldn't want to be on low battery by running on just a few hours of sleep!

Race Day Preparation:

• The early bird catches the worm, and would have the time to eat a light breakfast.You would definitely need it for energy.
• Never underestimate the power of the anti-chaffing petroleum jelly.
• Make sure that you have your race kit with you!
• Expect parking to be far from the race venue so leave early and plan for time to park - use the walking time from the parking to race venue as warm up.
• Do jumping jacks, dynamic stretches or what ever works as warm up before you race. For some, a slow jog also helps.

Nutrition and Fueling Strategy

• Before the race DO eat a light meal an hour to an hour and a half. Bread, pasta, rice, water and non-acidic fruit like bananas are good choices.
• DO NOT eat or drink something you have never ever tried before. Add to the list are dairy products, fried foods, fiber rich foods or anything you are not used to. 
• Pre-hydration is ok until 15 minutes before the race starts as long as you could still go to the restroom before the start (good luck with the long lines though)

 Next post will be regarding the race itself.


Read here:  Run Forrest Run! But wait! How do you prepare for one? - Part 2

Now That the Holidays are OVER: Damage Control

It has been a few weeks since we have taken down our Christmas decors. 

Christmas carols are not playing on the radio and the last of the fireworks of Chinese New Year is no more.

I was hoping that since the tell-tale signs of the Holidays are now all gone, the remnants of the holiday bingeing, the proof of all these festivities would all be gone too. But sadly, unlike the Christmas decors, lights and Christmas carols, with FAT , that is not the case.  It is common fact that taking control of your weight can be hard during the holidays due to series of food-related celebrations during all those reunions and get together parties.  So how can you undo the damage done by a holiday meal so that it doesn’t have such a negative impact on your body weight?

I will be sharing with you how to go about with controlling whatever damage was done during the happiest season of the year.

1. Assessment : What is your number?

First of all, ask yourself: "How much weight did I gain during the past three months?"

Excessive eating and drinking might be the name of the game during the holidays and without you noticing it, the pounds have added up. A great wake up call would be to know that number and use that to motivate you into planning that GREAT COMEBACK!

2. ACT : Just Do It! 

The next thing that you can do to practice damage control is to get into the gym and do a weight lifting session the next day.  The common practice is to gravitate towards cardio training after a high calorie meal, but this isn’t really the most ideal way to go.  Weight lifting is what will use up excess carbohydrates in your system far better than cardio training, so will help to remove the excess calories that you consumed.
Also, weight training will help to elevate your metabolic rate for the hours after the session is completed, therefore will continue to help remove any excess fat that you may have burned off. Think of it as a way to scare off the bad spirits for the New Year.

3. Minimize Carbs Intake For a Week

Third, also make sure that you cut back on your carb intake around a week.   Protein consumption is one thing that YOU CANNOT REDUCE. This is definitely important as this is one of the building blocks to to maintain your lean body mass.

Fat can be reduced slightly, but sudden reduction would make you feel hungry all the time. 
Fat is a nutrient that will help provide some hunger control while reducing your calories, making reduced calorie intake much easier.  Just consider good fat sources like Omega 3 and Flaxseed Oil.

5. Never Ever Starve Yourself!

Finally, the last quick tip to help you recover from the holiday indulgence is to make sure that you aren’t starving yourself.  If you all of a sudden drop your calorie intake way down and keep it there, this would signal the body to start using up muscle mass as a fuel source which would waste all the hard work of the past training sessions that you have had. 
As always, a gradual approach is the best way to go. 
Bring your calorie intake much lower for two to three days and then adopt a more moderate calorie intake after that.

If you follow these quick tips, then you should have no problem reducing the damaging effects that the holiday indulgence that you had.


Related posts:

All About FAT 
Women and Weightlifting 

Need Motivation? Try Skechers GO Run!

It was a crazy Friday evening, with workload that makes you want to wish that you'd be nearing finish line but still a bit way far off.  
My friend Vima's invitation for the Skecher's event was a breath of fresh air for me.


I have been reassessing my schedule lately and I have been noticing that I need to put in more hours for exercise, wondering if it is lack of motivation or just plain laziness.


What really caught my interest for the launch was its name. GO RUN.


It reminds me of those moments when you decide that you'd wake up in the morning for a run, yet, stay a little while in bed.. read your friend's Facebook updates via mobile.. and without you noticing it, the sun is way high up. 
The name, is a fancy way to counteract that bad habit of procastination and replace it with a mantra for motivation: GO RUN. I likey.

Jenny Arce and me

It was a fun event where I was able to meet new friends and reconnect with old friends. We were requested to wear our running outfit and it kinda felt weird since we were in a mall but, as I say, what better way to support the sport?

Michelle doing her presentation

The lady who did the presentation was Michelle Estuar. She started it with telling us how heel-striking, a gait that is common among runners, is ineffecient and dangerous since this has a jarring impact on the body.


She also informed us that mid-foot is the best way to run and how Skechers GO Run's mid-foot strike technology enhances the natural running performance of runners by positioning the body for an efficient mid-foot strike, reducing the impact of heel striking.


Skechers GO Run is launched as a new minimalistic lightweight running shoe line that integrates this technology. 





Since almost everyone is into barefoot running nowadays, I noticed that GO Run closely mimics barefoot running while wearing shoes due to its weight: about 6.9oz for male and 4.9oz for women. It also lets the foot function, letting it flex and twist allowing your foot to move as naturally as possible .


After dinner was served the bloggers were getting to know each other a little better, nine bloggers were called up for a challenge. We were caught off guard! I was thinking to myself "Oh! That explained why there were three treadmills set-up outside the store!". We were divided in three batches and was tasked to run 500 meters wearing Skechers GO Run, the first one to reach it the goal would bring home his or her own pair of GO Run!


It was an all out run for all of us and I was lucky enough to be 2secs ahead of my batch and am now a proud owner of a Skechers Women's GO RUN in Gray!

A while ago, when I woke up, two words came to mind : GO RUN. And I did.


"The race does not always go to the swift, but to the ones who keep running."
                                                -Anonymous

WOW! How Did She Lose 10lbs of FAT in Four Weeks?

Hi Girls! We're back!

Remember that one time last year when our PinayFitness Facebook Account  sent out an invite for a FREE MAKEOVER for our readers and friends?

We are proud to announce that IT WAS A DEFINITE SUCCESS!

We have documented our program's progress for you to see that it is indeed doable, as long as you have the determination to do so and plan accordingly

FIRST WEEK

·         Orientation on how will the program be detailed and documented

·         Amor was easy to talk to regarding her lifestyle evaluation and very much excited to undergo the program.

·         As in a start of any commitment, she was bit hesitant on the exercise expectation if she could finish it.

·         She admittedly stated that she does not like running.

·         She thought drinking coffee is enough to hydrate her body. Does not drink water (very minimal if she does).

·         Shocked with her weight assessment being under obese category despite of her actively involved in bowling

·         Diet mind setting. A "Before" Shot was made and measurement to show progress. 

NAME OF CLIENT		Amor M/F/46yo
INITIAL STATS	Total Body Weight	150lbs/68.2kg
	Height	60.5inches/152.4cm
	Body Fat %	40%
	Lean Wt.	90lbs/44.53kg
	Fat Wt.	60lbs/23.6kg
	H2OWt.	44.5lbs
	TBM	179.5inches
	Waist to Hip Ratio	0.79
	BMI	29.3