FLY PROJECT: On Sleep and Caffein Punch.


4AM sleepI have a confession to make, I haven’t been sleeping according to schedule. Crawling to bed was the easiest part however snoozing my way to dreamland is a different story. No, I don’t think it’s the sandman’s fault nor the flock of sheep; it’s probably been the adjustment of my work-at-home schedule.

Truthful to my capabilities, compartmentalizing and zooming in to what matters. I left the employment world once again for academe. Sure, I have been entertaining opportunities, declined few and been sending out my CV to the industry I am  hoping to hop back into after the long hiatus but the time just hasn’t arrived yet. Since there are bills to pay, I’ve been teaching business english to a number of Japanese CEO’s from 8PM until midnight. A girl needs to earn for her credit card debts, mobile subscription and all the healthy stuff she’d need to indulge herself into, not to forget, catching up with few friends and acquaintances I haven’t had the time to spend with when employment vacuumed me in.

Yesterday however taught me a lesson. I pushed myself and fueled myself with only caffein to boost. Driving the metro had me felt as if I was floating in a bubble, disturbed by every turn and my parking skills had me questionable. I attended a couple of meetings, which thankfully, I was fully conscious however once I got back into driving and when I attended my Pilates class; my body started to tremble. Controlling my powerhouse was such a chore, my mind and body weren’t cooperating and it was tougher to coordinate my movement.

You see, Pilates combines mindful movement. Yes, it does reduce stress, calm the mind & relax your mood. Yesterday was away from high intensity workouts, further away from alleviating the adrenaline hence trembling from the caffein was an unbelievable chore – I haven’t felt mindfully exhausted from trying to win over my body’s condition.

Remembering the short routine my pilates trainer made me do yesterday wasn’t even complicated yet it felt as if I was doing burpees or something torturous.  After the routine, I had to stay longer at the studio to observe and nurse myself up until the trembling wore out. Girl, it was no joke. I’m never going to have black coffee ever again (The last time I had was 2 years ago and it had me passed out from Bikram Yoga practice).

My trainer at VIVIAN ZAPANTA PILATES STUDIO kept on asking me “How are you?” and I think, I kept on answering him a drunkard response “I’m OoOookaay.”

Sure, it was impressive that I was truthful to my commitment and followed my appointments however as much as we know how to live a healthy lifestyle, it’s learning how to live the lifestyle that’ll make you actually live it.

The key takeaway from the experience was to work out, eat clean and sleep accordingly. If you skimp on one, the rest of your days will be negatively affected which would mean, you’d have to recover more days than one.

nocturnal working

My body has been sore from the straight days I have been challenging myself, working out on my breathing, working on my hips alignment, lengthening my spine and at the same time giving my powerhouse all the attention; not having to sleep right and depending on caffein can be incredibly frustrating.

The feeling was indescribably annoying. Your heart racing, mood-swings has turned its jolt from being cranky, hungry to frantic.

If you want to even be more truthful to your commitments and engagements, you’d have to be both mindfully alert and physically great. In order for one to achieve that is only when you get to give the reboot your body needs.

How much sleep do you get? As of typing this blog post, my eyes is also battling from feeling tired yet my mind is actively wanting to blog more, share what I’ve learned and my will-power saying, there’s no room for dilly-dallying.  It’s a little bit piercing.

Going deeper on to the topic. We all do know that sleep is related to diseases and risk of death. Today’s generation somehow foresee sleep as a sign of weakness, an interruption to success (Remember the cliche: sleep is for the weak? Aye aye, Guilty!) yet for someone who’s quest is to FLY (First Love Yourself), it is essential one get to mindfully know the serious side-effect of not having to sleep, the full restful one.

Serious lack-of sleep side-effects includes some of the following:

  • Diabetes
  • heart-attack
  • organ failure
  • Obesity
  • Diabetes

Aside from the reasons above, lack of sleep actually dumbs you down. It affects how you decide on things, you become more impulsive, and more prone to accidents. You’ll have a difficult time concentrating, communicating your thoughts, calibrating your emotions and less likely to be qualitatively productive; worse, it can lead to depression (plus the caffein? Awful combo!), increase in blood pressure and have a hard time controlling your cortisol leading to higher BMI.

All these thoughts rummaged in as I felt like a caffein drunk individual. It was such a relief I was able to hang out at my former colleagues’ office to calm myself down, gulp on glasses of water and was able to calm my heart rate down. I safely got home, after an entire day of struggling and combating with the sleep deprived plus caffein punch.

From hereon in, I vow to sleep by midnight, right after the work obligation and not to fuel myself with black coffee ever again. If I’m focusing on the FLY, then one needs to be mindful in all aspects – including sleep.

Have you been restful or restless?

FLY Project: Monsoon is in!


It’s going to take awhile for me to get back to the distance I’m aiming and training for knowing my body is still adjusting and re-adjusting but with determination and persuasion, everything or anything is doable!

The summer finally gave it’s final push, our tropical country has welcomed the monsoon season.

On my 7th week, I worked on running intervals. I’ve progressed from jogging an entire 3km. Started to follow the Jeff Galloway Run-Walk-Run running method again and perhaps, going to push for another Marathon next year.  It’s been 5 years since The Bull Runner Marathon and my first international race in Singapore.  Within the weeks of logging in mileage, I have improved, cutting 8 minutes of my time from the first day, 35 minutes down to 27 minutes for a 3km and 35minutes for a 5km (3km jog, and 2:1 towards the last stretch). Hopefully, in time, I’ll be able to achieve 3km in 18minutes (my then PR) and 25minutes for a 5km.

Towards the start of my 8th week. Life as it happens was quite challenging but  thankfully, I was still able run 3kms with a 1.5km walk, 4kms run and lifted some weights, a 1000m catch-up freestyle paddles and a half-day Bodyblast Pilates program at Vivian Zapanta’s Studio in Salcedo Makati for some core work.

Just like in any program towards progression, one had to keep on challenging himself or herself in order to move forward and achieve goals.  This is where the new challenge hops in. I have signed up for V2Fix Challenge, arranged by Vivian Zapanta in collaboration with V Kitchen. It’s time to add body weights and pay attention to nutrition.

I’ll let you know how it goes with the program. Wish me luck!

GSK partners with VMV Hypoallergenics: Fight against Cervical Cancer.


MAKATI CITY, PHILIPPINES—Every woman is at risk. Cervical cancer is a major problem for Filipino women: it is the second leading cause of cancer deaths among Filipinas, with seven dying of the dreaded disease every single day.[i] What’s more worrying is that two in three Filipinas diagnosed with cervical cancer may die within five years.[ii] Cervical cancer is a risk for women regardless of race, age, lifestyle or socio-economic status.[iii]

Cervical cancer occurs when abnormal cells develop and spread in the cervix, the entrance between the vagina and the uterus.[iv] 

GSK & VMV Hypoallergenics partnership on the fight vs Cervical Cancer
GSK & VMV Hypoallergenics partnership on the fight vs Cervical Cancer

The human papillomavirus (HPV), a very common virus, is the necessary cause of cervical cancer. It has been shown that 99.7 percent of cervical cancer patients are positive for HPV infection.[v] It is also estimated that up to 80 percent of women will be infected with HPV at some point in their lives.[vi]

While HPV is primarily transmitted via sexual intercourse, skin-to-skin genital contact is also a recognized mode of transmission.[vii],[viii],[ix] Lifestyle changes can help prevent the development of cervical cancer, such as being conscientious about one’s sexual activities. Beyond regular consultations and pap smears by your OB-GYN, vaccines that protect against cancer-causing HPV are also now readily available.

A risk regardless of age

Based on a study of 307 women in Ontario, the incidence of cancer-causing HPV infection is actually highest at the young ages of 15-19.[x] The World Health Organization Strategic Advisory Group of Experts (WHO-SAGE) on Immunization reiterates the importance of getting young girls protected through HPV immunization before their first exposure to HPV (i.e. before sexual contact), as young as 9 years old.[xi],[xii]

What about older women? The risk of persistent infection with cancer-causing HPV (which is necessary for cervical cancer to develop) increases with age, and is highest when a woman is over 66 years old.[xiii] Thus, screening is recommended starting age 21 to detect cervical abnormalities that precede actual cervical cancer.[xiv] Vaccination remains to be recommended for older women to prevent new HPV infections.

Power Over Cervical Cancer

Leading research-based pharmaceutical company GSK continues to ramp up its cervical cancer awareness efforts this year with the patient—the woman—always in mind. In the Philippines, the Power Over Cervical Cancer campaign urges Filipinas to realize that they are empowered—that they can do something to prevent the disease from happening to them, so they don’t miss out on a colorful life ahead or leave their loved ones behind.

Purple lips against cervical cancer

In commemoration of Cervical Cancer Awareness Month, GSK Philippines launched its partnership with cosmetics manufacturer VMV Hypoallergenics at a press event entitled Put On Your Power Pout!, held last May 28th at Makati Shangri-La Hotel. The partnership introduces a twist on spreading awareness: encouraging women to join the movement by wearing purple lipstick to show their support for the advocacy on cervical cancer prevention.

“Cancer is quite a distant concept for women who are well. What might be more important to them is keeping up with the latest trends, especially in fashion and beauty. The lipstick is a woman’s own—when she wears it, she makes a statement about herself. Through this partnership with VMV, we hope to drive women to make a statement against cervical cancer,” says Mark Castillo, GSK product manager.

Jacklyn Remo, assistant marketing manager for VMV Hypoallergenics, supports the movement: “We are fully committed toward this partnership with GSK Philippines. At VMV Hypoallergenics, we promise the safest, most proven effective care on the planet—and that extends to beauty. This unique combination of science, wellness and beauty means we also strongly stand for advocacies that help women, their health and happiness.”

Cervical Cancer: Fact or Myth

JOIN THE MOVEMENT NOW—take a photo of yourself wearing VMV Hypoallergenics’ Tutu or Chorus Line lipstick (or a photo of you holding your kiss mark from the lipstick) and post it on Instagram and Facebook with the hashtags #PowerPout and #PowerOverCervicalCancer!

A health service message brought to you by GSK. For further information on cervical cancer, please consult your doctor.

References:

[i] WHO/ICO Information Center on HPV and Cervical Cancer (HPV Information Centre). Human Papillomavirus and Related Diseases Report – Philippines. 2014.

[ii] Philippine Cancer Facts Estimtes. 2010.

[iii] Burd EM. Clin Microbial Rev 2003; 16:1-17.

[iv] National Cancer Institute. http://www.cancer.gov/ . “General Information About Cervical Cancer” http://www.cancer.gove/cancertopics/pdq/treatment/cervical/Patient/page1.

[v] Bosch FX et al. The causal relation between human papillomavirus and cervical cancer. J Clin Pathol 2002;55:244-65.

[vi] Bosch FX, de Sanjose S. Chapter 1: Human papillomavirus and cervical cancer-burden and assessment of causality. J Natl Cancer Inst Managr.

[vii] Antonsson A et al. J Clin Microbial 2003; 41:2509-14.

[viii] Winer RL et al. Am J Epidemiol 2003; 157:218-26.

[ix] Fairley CK et al. Epidemiol.Infect 1995; 115:169 76.

[x] Sellors JW et al. CMAJ 2003; 168:421-5.

[xi]WHO. Weekly epidemiological record no. 21 (23 May 2014). Available at http://www.who/int/wer. Accessed 19 September 2014.

[xii] WHO. Summary of the SAGE April 2014 meeting. Available at http://www.who.int/immunization/sage/meetings/2014/april/report_summary_april_2014/en/. Accessed 21 September 2014.

[xiii] Adapted from Castle P et al. JID. 2005; 191: 1808-16.

[xiv] National Cancer Institute. Pap and HPV Testing. Available at http://www.cancer.gov/types/cervical/pap-hpv-testing-fact-sheet. Accessed 21 May 2015.

Juicing: Meeting JOE CROSS in FLESH


Meeting JOE CROSS in FLESH courtesy of Breville

It has been three years since I last popped on 15mg prednisone, a synthetic corticosteroid drug that is particularly effective as an immunosuppressant drug. It is used to treat certain inflammatory disease such as allergic reactions from hives which I got from bed bugs back in New York and got me fly back to Manila instead of pursuing a life abroad.

Just like Joe Cross, the man behind the documentary: Fat, Sick and Nearly Dead; I detest being induced by such drugs and getting sick, it has given me such awareness on how to take good care of my body and learning why nutrition, eating clean and being vigilant on what you eat are of huge factor in living.

Slowly, I got up after months of depression and decided to cut the fat, wee away from the meat and just have fish and veggies as my meal and slowly gravitate back into running (which has brought me to numerous fun runs, ran for marathons and got me even more interested in fitness and health)

Joe Cross was the influencive man who supported my thinking that if external injuries can cure with proper care, the internal issues must also get cured — and it is only by nutrition. Food should be your medicine, not your enemy.

The juicing was quite a challenge for me since we didn’t have a juicer back then but instead, I ate tons of salads and fish instead. I’ve lost about 50 lbs so far and albeit on plateu due to lack of movement as much as I was running, logging so much mileage every week back then. I’m thanking the juicing entrepreneurs for introducing such food options to the public.

It’s been a year of juicing for me – a day or three days each month at least.

Meeting Joe Cross has reminded me of the journey I’ve gone through and with the support of the people around me, I’m ready to take the leap and go for more than 3 days to get my Polycystic Ovary Syndrome be cured. I’ve shun myself away from the medicines by making myself active on yoga but my body needs more nourishing inside and get my cycle regularized (my Doctor has been telling me to pursue my medicines but I strongly believe that there’s a better way to cure it, it’s not malignant)

Having my greens, logging yoga sessions and drinking so much water has already cleared me away from migraines, better digestion and other symptoms I usually get weekly such as fatigue and exasperation. However, the journey has been pretty progressively positive, I do feel and believe that if only I lose the weight targeting on the viceral fats, I’d be able to bid adieu to the PCOS I have been worried about since my family are prone of myoma (plus I do want to have kids in the future).

Thanks Joe for dropping by Manila, spreading the juice to the world and for being a living testimony who has shown the world that food truly is the medicine, nothing else but that and it’s never too late to take good care of yourself.

I’m so glad I was able to thank Joe in person and got to tell him how much he has helped me get up and just get going.

I’m going for a 10 days juicing challenge this month, care to join me?

Continue reading “Juicing: Meeting JOE CROSS in FLESH”

AsthmaSense Cloud App.


Have you ever experienced an asthma attack? Yes or no, lack of air seems unfair. The lining of the airways become inflamed and swollen, potentially closing completely. The surrounding muscles tighten making it increasingly difficult and painful to breathe. It is often described as a terrifying experience.

This is an asthma attack.

An estimated 300 million people worldwide suffer from asthma1 and about 25 million of those are in the United States2 alone. For those that do not suffer from the chronic disease, it is hard to understand what it is like to go through an attack.

To better understand, one can “experience asthma” by following the simple, quick and safe steps outlined below.

Breathing through a straw allows you to experience what it’s like to have an asthma attack. You’ll find out why better asthma monitoring means better asthma management.

Steps for Experiencing Asthma*:
1. Use an average size drinking straw.
2. Sit in a chair and tightly seal your lips around the straw.
3. Pinch your nose and breathe only through the straw for one minute.
4. Repeat while walking in place and running in place.

*Stop this experiment if at any time you feel dizzy or uncomfortable.

What did your experience feel like? Did you notice it was difficult to take a satisfactory breath as you progressed through the experiment? Did you feel a sense of nervousness?

What you experienced was similar to that of an asthmatic having an attack. Attacks can vary in length and severity.

Once an asthma attack is experienced, it becomes more clear as to why managing asthma is so important. The American Lung Association states that monitoring symptoms is an important step in controlling asthma.3 The AsthmaSense® Cloud smartphone application created by iSonea Ltd. (ASX:ISN) has been developed to assist asthmatics and caregivers of asthmatics with better and easier monitoring and management of their asthma.

Available on iPhone and Android platforms, the application essentially turns a smartphone into a personal monitoring device allowing asthmatics or their caregivers to track medication usage, symptoms and triggers easily and accurately.

AsthmaSense Cloud’s enhanced features include:
Safe storage of a user’s asthma profile and event history in a cloud-based data warehouse;
Protected access and easy data recovery if one’s phone is replaced, lost, stolen or damaged;
· Tracking system to identify potential risk patterns and trends in asthma symptoms, medication use and testing results;
Interactive medication and testing reminders as well as medication usage records;
The ability to maintain multiple user profiles with a single application; a benefit to families with more than one person suffering from asthma.

AsthmaSense Cloud may be downloaded for free from Apple iTunes, Google Play and Amazon application stores.

For more information, please visit http://www.soundasthma.com or http://www.iSoneaMed.com.

Over Eat & Burn Fat


When you think of losing weight, your first thought is probably about the foods you will have to eliminate from your diet. But, how often do you think about the foods you need to add? Probably not very often.

There are several foods that have some extra benefits for helping you lose weight. Here are a few that are at the top of my favorites list:

Oatmeal

Oatmeal and oat bran are loaded with fiber, and when eaten can expand to almost 30 times their volume. The combination of these two effects decreases your appetite by making you feel fuller longer. You can go for long periods of time without eating while keeping your energy levels high at the same time.

In order to increase the effectiveness of your weight loss, eat oatmeal about two hours before doing your workout. Steel-cut oats, rolled oats, and plain or natural oatmeal are your best options. Avoid the instant flavored oatmeal in packets as they contain lots of sugar and other additives, and they are much more processed, meaning the fiber content is decreased.

Raw Fruits and Vegetables

Your body burns about 15% more calories when your meals contain mostly raw fruits and veggies than if you ate a meal with none at all. So to help reach your weight loss goals, it just makes sense to eat meals consisting of mostly raw ingredients.

Since theseingredients still have all of their nutrients, your body gets what it needs while you feel satisfied. Also, fruits and vegetables that are high in vitamin C, like lemons, oranges, and pineapple help your body to mobilize and flush out EXTRA body fat.

Spices

For years, people have claimed that adding spices to your diet can help with weight loss. Recently, a professor at Oxford University, found that by eating just 3 grams of chili peppers in a meal can increase your fat-burning metabolism by 8% to 20%, for up to three hours after eating the peppers.

Also, the addition of spicy mustard to your sandwich may burn an extra 45 to 75 calories eating the same three hour time span. And, just by adding fresh ginger to your diet, you get a strong diuretic. Fresh ginger also increases growth hormone production, therefore increasing the amount of fat released from your body’s fat stores for burning as fuel.

Apples

While eating raw fruits in general is typically considered a great way to lose weight, apples are especially important to single out. Apples contain pectin, which prevents your body from over-absorbing fat, as well as causing your body to release some of the stored fat.

A study done in Brazil found that people who ate an apple before each meal lost 33% more weight than a group of people who didn’t eat an apple. Pectin also acts as an appetite suppressant, so they are great snacks to tide you over between meals.

Fish

Not only are most fish loaded with tons of omega-3s, but fish like tuna, sardines, and salmon trigger the hormone leptin. Leptin is a fat-burning hormone that suppresses your appetite and determines whether you store the calories you eat as fat, or if you burn those calories for energy. The origin of the word is interesting, too. Leptin originated from the Greek word leptos which means slender. So, adding more leptin to your diet may just prove to be slenderizing for you.

Benefits of Yoga for Migraine


Migraine belongs to the world’s most debilitating medical disorder, and in 2004, the World Health Organization ranked migraine as the 3rd most prevalent health illness worldwide. According to a study conducted in New Delhi, steady yoga sessions can cut back migraine attacks by 70%.

What is Migraine?
Migraine is actually a neurological disease that has incomparable symptoms to regular headache. In regular headache, pain develops when blood vessels constrict but in migraine, pain gets worse when blood vessels expand. Symptoms of migraine are more depressing than regular headache. Migraines are triggered easily and pain doesn’t go right away.

Some of the predisposing factors of migraine include weather, chocolates, fish, cheese, lights, smoke, certain smell and stress. Taking birth control pills also trigger migraine attacks.

Why Migraines are Dangerous?
Migraines are a one disease that should be taken seriously. Migraines are dangerous because they can lead to life threatening conditions such as stroke and aneurysm.

Does Yoga Benefits Migraine?
There is a little scientific study between the benefits of yoga for migraine. The disclosure was affirmed by National Institute of Neurological Disorders and Stroke which has revealed that regular yoga sessions help rebuff migraines by reducing stress levels in the body as well as muscular tension. On the other side, in a published article of Headache, result of the study revealed that participants who have continued sessions on yoga have reported lesser migraine attacks compared to those who don’t take yoga classes. However, it must be cleared that yoga is not the sole resolution for migraines but a technique to reduce stress that in turn causes migraines.

Meanwhile, it also has been found out that certain brain chemical plays an essential role in headaches. Serotonin, for example, is found in decreasing levels during migraine attacks. Yoga, as proven in studies, is able to improve levels of serotonin in the body.

What are the Benefits of Yoga to Migraine?
Yoga has stress-reducing ability and not only benefits migraine but likewise freezes other health problems. Yoga is safe, effective and found to have no complications except for individuals who have problems on posture and joint damages.

In a nutshell, the following are the justifications regarding the benefits of yoga for migraine:

• Yoga decreases cortisol in the body which is as a precursor hormone of stress.
• Yoga reduces stress, anxiety and muscle tension, three of the common incitations of migraines.
• Yoga improves posture.
• Yoga increases body awareness. You are able to know your body and identify even the most subtle changes. For example, you are able to recognize that migraine is coming on by its initial signs.
• Yoga calms your body by performing restorative poses of yoga.

Back to the Basics: Bikram Yoga Hot Start


I haven’t attended the hot room for quite a while but have been meaning to but due to the work load which lasts me up until wee hours of the night; attending the practice would cause a self-inflicted injury.

I started doing Bikram Yoga back in 2005 when Tristan Choa first opened Bikram Yoga Manila in Salcedo Makati. It was an inspiring practice especially after knowing that he lost tons of poundage, saved his life from health issues and that he was also inspired by yogi’s who has been practicing up until old age (Yes, I remember flipping through clear books wherein there were photos of this old lady posing the infamous pretzel) from then on, I have been in and out of practice and have tried different kinds of yoga not until one day, I just found myself not practicing anymore.

Years gone by, I got back into running. I have found the solace that I needed. I was struggling fighting the steroids I induced for my allergies, the poundage I gained and the self-esteem which had to be a work-in-progress.

Along the way, after how many marathons, fun runs and mileage. The poundage just won’t go and I’ve been getting more migraines, back aches and all these other unbearable conditions. A visit with my OBGYNE gave me the answer; I have PCOS (Polycystic ovaries). I was asked to lessen the amount of exhaustion, fatigue and stress that I put into my body even though running, of course, is a great way to lose weight and strengthen the immune system.

Running back then was my life. I couldn’t imagine a day without logging at least 3km or 5kms, Sunday’s has been a ritual of waking up early and crossing that finish line. A tough decision that I had to take.

I got myself into swimming and surfing (that was an indescribable stoke every each time!) but further on, I was also asked to opt for another sport as swimming or surfing may cause delay on my red letter days. What else am I going to do?

I remembered, Yoga.

It was quite timely when my editor-in-chief asked me to cover a Bikram Yoga challenge which was just few kilometers away from my home. Of course, as the opportunity presented itself, I took the assignment.

Read about my BIKRAM YOGA Challenge HERE

Months after, I got addicted to other group classes and wasn’t able to head back to Bikram Yoga not until last Saturday when I got back to the hot room for Bikram Yoga Alabang’s Hot Start, an introductory class to those who are clueless about the practice.

Practicing yoga at home after my Kids Yoga Certification training, I fell in love back to the practice but this time, not am I only committing to change but also to progression.

Why attend an introductory class?

BIkram Yoga Hot Start truly is a good way to review your poses and get yourself re-acquainted (especially knowing my last practice got me passed out from having to much caffeine and lack of sleep), to those who have yet to experience the practice, the introductory class would make you realize all sorts of things, not just about the practice but also about your body and condition.

You’ll get to know that..

  • It’s done in a 40 C (105F) room with 40% humidity.
  • It consists of 26 “asanas” or postures and two breathing exercises that are done twice in a row.
  • It’s 90 minutes long.
  • The combination of heat and postures are supposed to be good for blood circulation, delivering more oxygen to joints, muscles and organs.
  • Sweating is supposed to be detoxifying.
  • It’ll help you breathe better which helps you recuperate from certain illness (colds,sinusitis, asthma etc)
  • Benefits are far more than what you see

Bikram yoga Back bend

During the HOT START, I paid attention to every word Betty was going to say and was teaching. I have been trying to decode about my heart rate and why I passed out (aside from the caffein and lack of sleep) but apparently, albeit it may seem that my breathing was correct all throughout those days of my practice — it wasn’t.

Here are few things which I learned:

  • Breathe through your nose and never ever open that mouth (challenged myself not to, not a single chance)
  • As you breathe, dont’ feel awkward about making that sound as the air pass/go through the lungs
  • Only take a sip of water, yes, be strict at it.
  • Yoga is NEVER a competition (reminded by this, as I was getting a little impatient on few poses)
  • Never ever eat anything solid or heavy 2 hours prior the practice (I only had Soy Milk instead, an hour before)
  • Have COLD WATER that’ll last up until the end of the practice. It’ll help balance the heat on your body.
  • Tuck those ribs in, pelvic bone out and be mindful to square those hips.
  • Proven equation: Hydrate a day or two prior (hydrate more than you used to in a day, actually)
  • Sleep earlier than early. Complete the 8 hours cycle.

Yoga is a progressive practice and every session feels like as if it were your first time.

Know more about Bikram Yoga Alabang HERE

THE ZOMBIE RUN


5K APOCALYPSE RACE TOUR TO INFEST AMERICA ON 16-CITY RUN THROUGH SPRING AND FALL

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Watch this link in order for you to see the cartoon version of the Zombie run. Pretty cool!

Benefits Active Heroes, a Volunteer-led Charity Helping Veterans, Active Duty Military and their Families

Zombie Mania continues to infiltrate all facets of pop culture, and now the Zombies are poised to infiltrate the streets of major cities across the nation this year.

The Zombie Run, a 3.1 mile racecourse of gut-wrenching, blood-pumping, sweat-dripping fear, will soon be mounting a 16-city nationwide infestation, for the most exhilarating 5K of your life… if you survive.

The 2013 tour kicks off April 7 in Philadelphia, where it was created, and by the fall also will overrun the streets of Chicago, New York, Miami, New Orleans, Seattle, Denver, Indianapolis, St. Louis, and many other U.S. cities. Complete schedule is below. For the latest information, including early registration deadlines, go to http://www.thezombierun.com.

The Zombie Run is not your typical hometown 5K run, unless of course, your hometown is infested with an army of marauding Zombies.

By using the popular Zombie theme, The Zombie Run creates a running narrative on a racecourse designed like a Hollywood Apocalypse movie-set – complete with helicopters flying overhead – where participants either run through the course as Zombies, or living Zombie prey. Participants must run to safety, while dodging an imaginatively harrowing barrage of apocalyptic carnage.

The Zombie Run is the only nationally touring Zombie race that takes over the actual streets of each city, and focuses on a fully scripted, suspense-filled back story.

Professional, on-site make-up artists transform normal, everyday, warm-blooded runners into blood sucking, flesh eating Zombies. If you survive, there is a party following the race. The Zombie Run benefits Active Heroes (www.activeheroes.org), a volunteer-led charity helping veterans, active duty military and their families. A portion of proceeds from each event also will be donated to a local charity.

The Zombie Run is the brainchild of 19-year-old Andrew Hudis and 20-year-old David Feinman. Hudis attends the University of Pennsylvania’s Wharton School, and Feinman is currently studying at Bucks County Community College in suburban Philadelphia, with plans to transfer to Temple University’s Fox School of Business next year.

“Three years ago, I told David that I always run fastest when I’m being chased,” said Hudis. “We joked that we should start a race where actors chase the runners to the finish line. Eventually, we realized that our idea could actually be a fun race.”

Hudis contacted local haunted houses and asked if he and Feinman could stage a race on their hayride trails, but they all declined.

“We eventually held a Halloween-themed 5K in a local park called the Trick-or-Treat 5-Miler that was a ton of work and never made much money,” says Hudis. “But it was a fun project.”

Hudis and Feinman knew they were on to something and continued to work on their idea for two years. By 2012, they realized that taking a themed run on the road to multiple cities could be a good business.

“We thought about taking the Trick-or-Treat 5-Miler on the road and it eventually evolved in The Zombie Run,” Hudis adds. “We brought Carrie Snyder, a promoter we’d met at other Philadelphia events, on board and The Zombie Run was born. We wrote our whole business model over three meetings in local coffee shops and three months later we were permitted in five markets.”

What makesThe Zombie Run so different than other racing events?

“Our race really focuses on story,” Hudis says. “Like a ride at Disney World, we create an alternate reality over an otherwise mundane experience. We focus a lot on runner experience, and spend the money that other races use on obstacles to enforce our theme and add more carnage to the racecourse.”

Hudis and Feinman have assembled a seasoned team of professionals with over 100 years of collective experience in race and concert promotion, and live event production and marketing, who will help them bring The Zombie Run to the following cities across America:

The Philadelphia Zombie Run – Philadelphia, PA – 4/7/13, 8am – FDR Park
The Louisville Zombie Run – Louisville, KY – 4/21/13, 12:30pm – Iroquois Park
The Charlotte Zombie Run – Charlotte, NC – 5/19/13, 12:30pm – Freedom Park
The New Orleans Zombie Run – New Orleans, LA – 6/23/13, 9am – New Orleans City Park
The St. Louis Zombie Run – St. Louis, MO – 7/14/13, 11am – Queeny Park
The Denver Zombie Run – Denver, CO – 7/28/13, 9:00am – City Park
The Seattle Zombie Run – Seattle, WA – 8/17/13, 11am – Magnuson Park
The Nashville Zombie Run – Nashville, TN – 9/29/13, 7:30am – Shelby Bottoms Park
The Indianapolis Zombie Run – Indianapolis, IN – 10/6/13, 11am – White River State Park
The Miami Zombie Run – Miami, FL-10/12/13, 6pm- Historic Virginia Key Beach Park
The Portland Zombie Run – Portland, OR – TBA
The Columbus Zombie Run – Columbus, OH – TBA
The Chicago Zombie Run – Chicago, IL – TBA
The Brooklyn Zombie Run – Brooklyn, NY – TBA
The Austin Zombie Run – Austin, TX – TBA
The San Francisco Zombie Run – San Francisco, CA – TBA
The San Diego Zombie Run – San Diego, CA – TBA
The Atlanta Zombie Run – Atlanta, GA – TBA
(Additional cities to be announced.)

For The Zombie Run event tickets and information updates, visit http://www.thezombierun.com.

About The Zombie Run Team
Andrew Hudis transitioned from racerunner to race promoter in 2008 when he co-founded a popular charitable marathon in Mae Sariang, Thailand, called Tribe-to-Tribe.

After Tribe-to-Tribe, Hudis wanted to stay involved in race promotion more locally, so he founded the Bucks County Half-Marathon. After his first year, he partnered with David Feinman, a childhood friend, to direct the event with him. Today, it is one of the premier Philadelphia distance events, recognized by Philadelphia Magazine as one of the cities Best Spring Runs.

Before The Zombie Run, Carrie Snyder was a director for the popular Ragnar Relay series. Her other race projects include the ODDyssey Half-Marathon and the Yuengling Light Lager Jogger. Carrie also consults with local events and national race tours on race development, promotion, and management.

For more information about The Zombie Run visit:

Website: http://www.thezombierun.com
Facebook: http://www.facebook.com/pages/The-Zombie-Run/529812040380577
Twitter: http://www.twitter.com/thezombierunner
YouTube: http://www.youtube.com/user/RunnerZombie?feature=watch

The Recipe for a Healthy Lifestyle


What goes into living and maintaining a healthy lifestyle? The recipe includes more than just fruits and vegetables – it takes a whole grocery list of lifestyle tips to properly care for your overall health and wellness. Luckily for us, the Dana Point Turkey Trot and Aviir Diagnostic Laboratories have mixed up the best concoction of nutrition tips, fitness facts and stress-preventing tricks to keep up a thriving and healthy lifestyle.

Nutrition Tips

Control Your Portion Size
Judging serving size is a learned skill. For example, one serving of pasta is 1/2 cup, or about the size of a hockey puck. A serving of meat, fish or chicken is two to three ounces, so roughly the size and thickness of a deck of cards. Proper portioning takes practice.

Eat More Vegetables and Fruits
Choose recipes that have vegetables or fruits as the main ingredient, such as vegetable stir-fry or fresh fruit mixed into salads. Eating more fruits and vegetables can help you eat less high-fat foods, such as meat, cheese and snack foods.

Select Whole Grains
Replacing processed grains or snack foods with a serving of whole grains can be an excellent source of heart healthy nutrients. Remember, popcorn is a whole grain, just go easy on the salt and butter.

An Occasional Treat
Don’t be afraid to treat yourself every now and then. A candy bar or handful of potato chips won’t derail your heart-healthy diet.

Fitness Facts

Exercise Controls Weight
When you engage in physical activity, you burn calories. The more intense the activity, the more calories you burn. You don’t need to set aside large chunks of time for exercise to reap weight-loss benefits, just get moving.

Exercise Boosts Good Cholesterol
No matter what your current weight, being active boosts high-density lipoprotein (HDL), or “good,” cholesterol and decreases unhealthy triglycerides.

Exercise Improves Mood
Physical activity stimulates various brain chemicals that will leave you feeling happier and more relaxed.

Exercise Raises Energy Level
Exercise and physical activity deliver oxygen to your tissues and help your cardiovascular system work more efficiently, which gives you more energy.

Stress Tips

Avoid Negative Self-Talk
Avoid negative “self-talk.” Avoid the “what-ifs” or focusing on things you do not know or can’t control.

Manage Work Stress
Switch from caffeinated to decaffeinated coffee or herbal tea. Take a break during the workday to take a short walk or relax outside your work environment. Practice a relaxation exercise for five minutes.

Deep Breathing Exercise
Close your mouth and breathe in naturally through your nose. Inhale deeply and slowly (count to three). Breathe out through your nose. Repeat until you feel your muscles relax and your breathing slows down to a more comfortable rate.

Stress Saving Staples
These are just some of the ways you can manage your stress, other activities include yoga, team sports, individual sports, reading, and many other mental and physical activities.