Bike Forest Bike!!!

Today, upon checking out my Facebook, I saw this event from The Firefly Brigade - Phils.  It caught my attention because it brought back memories of the days when biking for me was just like breathing air.   Bike to work from Makati to Alabang and back; bike to the trails of Montalban (Padyak All The Way); heck, even bike to do groceries in SM Makati!
	My pink KHS bike and Mel's blue Trek Looking at my old pink bike, I was having flashbacks of how urban riding was so much fun that I have to re post this as an invite to all bike enthusiasts out there. Mel of WOWPinay, Ricky of Firefly Brigade, Rissa of PinayFitness 11.12.11; 7am to 10am; Marikina City Hall A Partnership Fun Ride to  highlight the International Year of the Forest, the 2nd Annual Science Film Festival and Clean Air Month.

Pinays in Sports

 THIS PAGE will feature articles about our home-grown Filipina Athletes and Weekend Warriors who shares the same passion for the sports.

Pinay Fitness is open for contributors as we want to hear from you.

Email us at pinayfitness(at)gmail(dot)com

Off-road Mountainbiking with Ani De  Leon Brown in the island of Boracay

Rissa with First Filipino/a Ironman Kona Hawaii Quafier, Ani De Leon Brown

Kanlungan ni Maria : "Sharing" as a Form of Spiritual Fitness

Christmas Season. A time for giving. A time for loving. A time for sharing. 

We have often been talking about Physical Fitness, Mental Fitness and all other form of fitness that support our over-all well being, but this season, have you stopped for a while to reflect and consider focusing on Spiritual Fitness?

Spiritual fitness is so simple that most of us fail to practice it for ourselves. This blog's link made me realize that we do not need a gym membership to be spiritually fit. Spiritual fitness, starts with nourishing the spirit within -- it is putting God first in our lives; and as the Good Book had it written, "Faith without works is dead", there is nourishment in sharing what we have with others.

LMV RFAC Relief Operation, Bulacan

I remember every year, when I was still in the corporate world, it has been a tradition for us to get involved in charity events. 

Now that I'm on my own and helping hubby out with the business, "Find a need and fill it" hits the mark for me and as I was talking to my motor cyle riding sisters; Las Marias Viajeras, I thought that this is indeed very timely.

As I am a proud member of the group (No.07), it feels such a privilege to be with a group that helping out with various causes like tree planting, helping out flood victims, the poor remote areas where a car cannot go to but motorcycles can -- and this November 27, 2011, we will be visiting  Kanlungan ni Maria : Home for the Aged

 LMV FB, Tree planting Activity, Riders of Mother Earth

The said institution is looking for kind sponsors and those who have the heart to give and donate any amount for their cause to help  promote the welfare of old people living in the institution.

They are located in #17 Lanzones St, Nayong Silangan Subdv, Antipolo, Philippines.

LMV, together with Pinay Fitness, will visit the Institution for gift giving on November 27, 2011 and is currently open for donations and help on this project.

SECRETS REVEALED: The Right Way to Losing Weight, Fast - Part 2

As promised, this is a continuation of the previous post found on this link.

6) Drink plenty of water

The only thing you should be drinking in your diet is water. Cut out all of the sodas, alcohol, sport drinks and fruit juices. You'd be surprised how notice the difference right away once you cut out the seemingly harmless iced tea every time you order out and start drinking water.

Drink at least 8 to 12 glasses of clean water every day, spread out throughout the day.

7) Cardio exercise is a must

Sweat it out! (image from the net)

If you want to lose the fat, you need to do cardio exercise as part of your routine. 
This is one of the most effective ways to burn fat and all it takes is 20 to 30 minute sessions, 3 to 5 times per week. 
You can walk, jog, rid a bike, swim, jump rope, use a treadmill, elliptical trainer or whatever else that gets your blood going. The point is to consistently do a cardio exercise 3 to 5 times per week for 20 to 30 minute sessions.

If you are just starting out, you will need to start at the low end and work your way up and this means progression. Remember to challenge yourself as you start to improve.

8) Weight training is a must

We need to retain all the muscle tissue that we have as we try to lose to fat. If you’ve never weight trained before, this means building up your muscle base. There is no way of getting around this simple fact.

You need to build up your muscle base which will then shape your body rather than just shrinking it down to a smaller size (with saggy skin/muscle). 
The secret to all of this is to use both aerobic activity such as cardio and combine it with weight bearing exercise or resistance training such as weight lifting.

Your going to have to remember that muscle is a very active tissue and once you get the muscle going, it’s like having a built in fat burner working for you 24 hours a day!  Once you start working your muscles, you’ll notice the difference immediately.

9) Weight yourself at the end of every week

It's funny how I had incorporated this habit of weighing myself everyday.
The best time to do it is in the morning at the same time with no clothes on.
Note that the healthy way to lose is at least one pound of body weight per week (with a max of three pounds). Once you start losing more than three pounds of body weight per week, you risk losing muscle and bone density.

If you’re not losing at least one pound of body weight per week, your going to have to cut out an additional 300 to 500 calories per day. I try to do it with 250 calories from nutrition and the remaining 250 from exercise.


Each time your weight loss stops for more than two weeks, cut out 300 to 500 calories per day until you start losing at least one pound of body weight per week.

10) Take a body fat percentage measurement

We want to keep lean tissue and get rid of fatty tissue. This means finding out how much fat we are losing as compared to the amount of muscle we are retaining. 
I suggest you try and take a body fat percentage measurement once a week along with your weight in. This way, you will know if you are losing the optimal amount of fat while retaining as much muscle mass as possible.

What is your number? (Image from the net)

The body fat calipers are pretty cheap and fairly accurate, however, and easy body impedance analysis can be obtained via a weighing scale or your friendly Mercury Drug Store (@ a friendly price of Php5.00 ; coin operated scale).


There. 
Eleven "not-so-secret" Secrets on how to lose weight.


And with that, I leave you with an English Proverb to ponder on till the next post:  "Don't dig your grave with your own knife and fork"

SECRETS REVEALED: The Right Way to Losing Weight, Fast - Part 1

Have you ever wondered why some people just don't appear to gain weight despite what seems to be their eating habit and you'd blame it all on their fast metabolism?

During our teens, we vaguely remember that we can get away with eating 2 - 3 cups of rice without ballooning into a puffed up version of ourselves. Big slices of cake with ice cream and soda on the side would not be that much of a problem because we have youth on our side.

As we mature, we notice that it does not work that way anymore. We have to be more careful with our choices lest it sabotages our health -- making it more like poison, than nutrition.


With this, I am listing down some notes that I had on tips on how to lose weight fast -- I know you all want to look gorgeous for your upcoming Christmas Party Celebration, so read on!