How Do The Pro’s Get Past Fitness Plateaus?

Fitness is a dynamic process, never something which is achieved and then stays static in achievement. That’s what makes the art of getting in shape so beautiful; you are continually refining and developing your approach to challenge. Over time, you will become much more adept and able to tackle challenges in your life, because the microcosm of your fitness struggle has contributed to developing your warrior spirit, male or female.
However, those of us who are experienced in fitness know that we can’t act at 100% all of the time. Sometimes, we find ourselves having trouble overcoming the goals we have set for ourselves, even when we have done everything right in the pursuit of our achievements. Even the professional athletes experience this, but luckily they are intelligent and so are their coaches. They are quickly offered alternate means to identify what has gone wrong and to adapt to the new challenge they face. But what advice to do they receive? We’d like to explore that now:


Taking a deload week dedicated to low-intensity cardio, good nutrition and stretching can be of immense benefit to reducing the stress your system has otherwise faced in the recent months. A deload week gives your body the chance to recover from everything it’s been through, and come back bigger and better than ever in the forthcoming months. 
Be sure to lessen your calorie intake during this period, but keep your protein and other dietary macros high to prevent you from losing muscle or too much process when you return. Much like a detox, when you return to training your body will feel much better than it otherwise had, and this will give you the platform to attack your goals once more with integrity and hopefully resulting success.


Sometimes, the supplementation schedule you have imbued your diet with isn’t quite as on point as it could be. Taking zinc (ZMA) supplements before bed can help contribute to restful sleep and healthy testosterone levels, as can testosterone injections. It may be that supplementing your healthy grooming could be of immense benefits, such as taking hydrotherapy or ice baths to help recover muscle damage or fatigue in an accelerated way. It could simply be getting more Vitamin D into your system or implementing Fulvic Acid into your diet in an effort to replace the lost supplements that a lack of healthy mineral-dense foods can provide.

Try Harder

Sometimes, everything you’re doing is right. You have the perfect sleep schedule, your body is getting the perfect and most surgically accurate nutrition, and your sporting schedule is ideal. Perhaps, and only perhaps, you need to train harder. It could be that you’ve lost the youthful energy you once had, and need to compromise that with pure grit. It could be that after an injury you’re mentally holding yourself back, and could do with a sporting psychology assessment. Assessing and fixing the attitude you bring to training each morning could have a bigger impact than you know, but be sure you’re not running into this blindly with the possibility of injury.
With these tips, you can be sure to get past your fitness plateaus. 

5 Misconceptions Filipinos Have About Healthy Eating

By law of supply-and-demand, healthier options generally cost more

1. Healthy foods are too expensive.
You don’t have to break the bank when buying good food. Most people think that buying this type of food from this store is the only way to be healthy. But no. Chicken, fish, vegetables and fruits aren’t high-end foods. You can buy healthy foods at a lower price in palengkes and tiangges. Fortunately, those are ubiquitous in the Philippines.

2. Eating healthy food everyday is hard to do and maintain.

This is relative. If you want to be healthy, you won’t make any excuses and actually EAT WHAT YOU HAVE TO.  It’s not hard to be healthy. Don’t think of it as a “diet” to get you to fit in that shirt, or a way to get your ex back. Think of it as a tool to get better.

3. You are forbidden from eating sweets, and junk food. Forever.
Some people opt to eat healthy because of complications, while others simply want a better lifestyle. It really depends on you. For serious athletes and bodybuilders, sugar is the enemy. But for the rest of the population, giving up sweets and junk food is a no-no. Luckily,  it’s been proven that moderation is key when you plan on being healthy. Try to limit your sugar and junk food to a few servings once or twice per week.
Most Filipinos when eating something without rice

4. Healthy food seems boring and flavorless.

No. Healthy food encompasses a broad spectrum of ingredients. Healthy food doesn’t just mean eating broccoli with chicken. It’s not easy to get bored with healthy food. There are many varieties of whole grains, fruits and vegetables. You can do a lot of dishes with chicken, beef, and fish. There are thousands of combinations, it’ll just depend on your creativity with cooking.

5. Fat is bad for you.
Fat is actually needed by the body. It’s a source of energy, helps the body absorb nutrients, and needed to build cell membranes. Fat doesn’t make you fat, sugar does (Google it and educate yourself). You can eat fat, but stay away from the bad ones. Good fats are monounsaturated fats (olive oil, avocados), while polyunsaturated fats can come from some nuts and fish. Refrain from eating factory made trans-fat, which is found in fast food.

Break that routine. Start a Habit. | Benefits of Sports

In our busy days, weeks and months we rarely see ourselves getting in to something that will make us forget that we are a busy person. Our daily routine goes like a cycle, we sleep, go to work, go home from work then go back to sleep and repeat.

Study shows that we are less stressed when we have at least one or two habits that can break that cycle. Going to gym alone or with friends can be the most accessible activity that you can utilize but being involved into sports during your off days or after work can make your body more active and ready for your next days at work. Exercising is a natural way to loosen up and let go of stress. Also, you will most likely make many new friends or circle of friends on the team who can be there for you as a support system. When you find you are having a lot of stress, you can call up teammates and head to the gym to talk it out and play it out.

Many studies focus on the effects of sport on the five “C’s” competence, confidence, connections, character, and caring which are considered critical components of positive youth development. Having a family involved into sports is one of the best practices or gift that you can have, playing with people who knows you as a person will be able to react easily and are sensitive to your daily endeavors.

So break that Routine! Start a Habit. Sweat it and start getting involved into sports.

Why be a RUNNER?

People tend to ask me the “Why do you run?” question every time they become curious about the sport I’m interested in. As always, I end up answering them with another question; “Why don’t you?” Running is a sport packed with ass-kicking benefits that everyone should know about. For some reason, non-runners are hesitant to try because of the irrational fears and limited knowledge about running.    

Well, here are 5 GOOD REASONS why you should start RUNNING too!       

1.) You can run at ANY TIME

Unlike some sports, you don’t have to be “skilled” at it before you can start calling yourself a “runner”. Running is a primal sport. Human beings can run with or without intensive training. It’s our natural ability. Some mistake running as an equivalent for “being fast”, which is often not the case. Whether you do it slowly or fast, as long as you run, you’re a runner! Just a pair of nice running shoes and a safe road, you are all set. It doesn’t matter if you do it alone, with friends, or team mates. You can do it anytime.

2.)  It will make you literally HAPPY!
“Ayoko tumakbo. Stressed na ako sa trabaho” is one of the most common dialogues of people who are not particular to running. Whether it is physical or mental, being stressed is a natural state that we have to deal with every day.

 Runners, on the other hand, tend to be more positive and energized than those who do not run at all. 

Endorphins are produced every time a person exercises. Researchers call it the “happy hormones”.   It’s a feeling of being “happy” or satisfied after a run or workout (“Sarap tumkabo”… “Sarap mag-gym!”). 

Running also helps treat depression and increase our brain’s serotin levels which will make us calmer, relaxed, and energized. You can definitely run away from your stress!
3.)  You Can Eat Those Carbs! (The Right Ones…)

Extra rice. More Pasta. Eating meals packed with carbohydrate is a big no-no for those who are trying to lose weight. What’s the good news? Carbs-eating is a big plus for runners. Carbs, as what others call it, serve as fuel for our muscles every time you run. Increasing the intake of carbohydrates helps boost running performance and mood, especially during long runs or intervals. Running burns a lot of calories, a lot of it, so it needs continuous supply of food with carbohydrates before and after the run. 

However, that doesn’t mean you will eat EVERYTHING that has carbohydrates in it (Yes, French Fries isn’t included in the list… and also pizza.). Pasta, brown rice or rice, oatmeal, meals with tomato sauce, banana, and yogurt are just some of the foods with good carbs you can eat. Talk about healthy eating! 


4.) Run away from sickness!
Cardiovascular disease is one of the leading causes of death around the globe. Would you believe if you suddenly find out that running for just an hour (in a day or week) can reduce the risk of having a heart problem by 50%? People who regularly exercise and achieve the advised exercise and running programs have lower risks of getting colon cancer than those who seldom work out. Women, who are highly active in running, also have less chances of having breast cancer by up to 30%. 

In some studies, running was proven to be of help when it comes to keeping our minds sharp and providing protection against dementia and Alzheimers. These are just SOME of the good things that running can do to your body. Run now and your body will thank you later for it.

5.) Join the community!

Every year, the running community grows bigger. Hundreds of people run in their private time and thousands join races together with their friends and families. Be involved in various advocacies supported by the different races managed by race organizers.

Widen your social circle as you meet new people in running camps or teams.  Learn and discuss the latest running technologies and programs with fellow runners across the internet. 
In short…

Running have changed my life and the lives of other people as well. These are just some of the good things that you will experience once you start hitting the road. Always remember that “a journey of a thousand miles begins with a single step”. So don’t be afraid to try and create a wonderful journey for yourself. Start now and be a runner!