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!

Good Read: 20 Best Quotes for High Achievement


This post came from one of my favorite motivational influencer, Robin Sharma, the #1 Bestselling author of “The Leader Who Had No Title”

20 of my best quotes for getting bold dreams and bright goals done.

Let’s get bold dreams and have bright goals done.

Just like what he always say:  BANISH your excuses, PUSH your limits, beat your fears and present your GREATEST self to the world.

#1. Dream Big. Start small. Act now.

#2. Victims make excuses. Leaders deliver results.

#3. Clarity breeds mastery.

#4. Education is inoculation against disruption.

#5. A problem is only a problem when viewed as a problem.

#6. All change is hard at first, messy in the middle and gorgeous at the end.

#7. If you’re not scared a lot you’re not doing very much.

#8. Where victims see adversity, extreme achievers see opportunity.

#9. The project you are most resisting carries your greatest growth.

#10. Small daily improvements over time lead to stunning results.

#11. Criticism is the price of ambition.

#12. Potential unexpressed turns to pain.

#13. Ordinary people love entertainment. Extraordinary people adore education.

#14. Your daily behavior reveals your deepest beliefs.

#15. The only failure is not trying.

#16. Focus is more valuable than IQ.

#17. To double your income, triple your investment in self-development.

#18. Your excuses are nothing more than the lies your fears have sold you.

#19. An addiction to distraction is the end of your creative production.

#20. Life is short. Be of use.

Get to have more of these motivational good reads through ROBIN SHARMA’s website.

Cheers thee Veggie Juice!


Grocery day
A Trip to the Grocery has never been this LIGHT

Typically when I head to the grocery, I sheer myself away from aisles which are filled with temptations such as chocolates and other things that may seem to look like are necessities, end up with a cart load of grocery  with a hefty bill but today, it has nothing but such a short sweet visit and I have never had this long conversation with myself thinking what to pair each vegetable at the produce section.

Planning meals right where the vegetable and fruit section are? Surreal! This has been the lightest and cheapest grocery bill I’ve ever encountered good for three days or probably more.

Today, I got myself a new juicer and prepared liters of juice good for at least three days supply fit for breakfast, lunch and dinner.

My day 1 list on the menu:

  • Breakfast: MEAN GREEN composed of Kale, Malunggay, lemon, ginger, green apples and celery.
  • Snack: Apples, Bananas and probably Coconut Water
  • Lunch: SANGRIA composed of Beet, Carrot, Green Apple and Ginger
  • Dinner:  MEAN GREEN MOJITO composed of kale, celery, spinach, romaine, cucumber, green apple, lemon and ginger.

This seems to be a pretty enjoyable trip towards enabling thy self to a much healthier lifestyle. What will you be having this week? would you like to join me?

** 90 days fitness challenge: I incorporated squats, oh the dreadful squats. On my third day and achieved 71 squats instead of the suggested 60. I’m already overwhelmed by the thought that it’ll have to reach  250 by the 30th day.

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.

Nine High School Athletes Ranked #1 in US Now Set for adidas Dream 100, Mile


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More than two dozen of the top high school athletes in the country—including nine athletes ranked #1 in the United States—are now set for the Dream 100 and Dream Mile at the adidas Grand Prix on May 25, adidas and race organizers announced today.

The Dream 100 and Dream Mile are again destined to be among the highlights of the adidas Grand Prix on May 25. One of the top track-and-field events in the world, the event at Icahn Stadium on Randall’s Island will feature dozens of international superstars, including 2012 Olympic medalists David Rudisha, Jenn Suhr, Veronica Campbell-Brown, Aries Merritt, Brittney Reese, Michael Tinsley, Javier Culson, Francena McCorory, and Bianca Knight. The event will be the third stop on the IAAF Diamond League circuit. Tickets are available at http://www.adidasgrandprix.com or by calling 1-877-849-8722.

Officially added today to the all-star Dream rosters are:

BOYS’ DREAM 100

Kendal Williams, Jacksonville, FL, #1(t) US 100m (10.28) and #1 200m; Trayvon Bromell, Gibbs. FL, #3 US 100m (10.34); Kenzo Cotton, Omaha, NE, 2012 State Champion 100m and 200m.

GIRLS’ DREAM 100

Marybeth Sant, Highlands Ranch, CO, #1 US 100, (11.38), #1 US 60m indoor; Kaylin Whitney, East Ridge, FL, first freshman ever invited to Dream 100, #6 US 100m (11.54), #4 US 200m (23.40); and Aaliyah Brown, Frankfurt, IL, three-time Dream 100 entrant and 2012 runner-up, 2013 indoor nationals 60m runner-up.

BOYS’ DREAM MILE

Sean McGorty, Chantilly, VA, #1 US Mile (4:04.47) in winning 2013 Penn Relays, #2 3200m (8:46.07); Ben Saarel, Park City, UT, #1 US 3000m (8:18.98 ) and 3200m (8:45.74); Edward Cheserek, Newark, NJ, who broke the national indoor HS 2-mile record at the 2013 Millrose Games (8:39.15) and also holds the 5K mark (13:57.04); Connor Mora, Cedar Springs, MI, #1 US 1500m (3:49.36); James Randon, Townsend, MA, #2 US 1500m (3:49.43); Ben Malone, River Vale, NJ, #2 US Mile (4:05.59) as runner-up to McGorty at Penn Relays; Jacob Thomson, Louisville, KY, 10-time State Champion, #4 US Mile (4:06.98), #5 US 3200m (8:48.73); Blake Haney, Bakersfield, CA, 2-time Dream Miler, US #4 3200m (8:48.58); and Henry Wynne, Westport, CT, 2013 HS indoor national mile champion.

GIRLS’ DREAM MILE

Jaimie Phelan, Kitchener, ON, 2013 Penn Relays 100m champion, 2012 3000m Canadian Junior National Champion; Sabrina Southerland, Queens, NY, 2013 HS indoor national champion 800m, #1 US indoors (2:03.59); Erin Finn, West Bloomfield, MI, 2012 HS national indoor champion and #2 all-time 5000m; Carmen Carlos, Mobile, AL, 3-time 2013 6A state champion (800m, 1600m, 3200m), #4 US 1600m (4:48.23), #6 Mile (4:51.75) and 3200m (10:15.70); Reagan Anderson, Wilmington, DE, #3 US Mile (4:50.66) as Penn Relays runner-up); and twin sisters Haley Meier and Hannah Meier, Grosse Pointe Farms, MI. Haley was #4 US indoors in Mile for 2013 (4:45.24) while Hannah was #3 (4:40.97) and the national indoor runner-up. She also competed at 1500m for the US team at the 2012 World Junior Championships.

In addition, seven star athletes were revealed on the event’s Facebook page and Twitter feed on April 10. They are:

BOYS’ DREAM 100

Levonte Whitfield, Orlando, FL, defending Dream 100 champion, #1(t) US 100m (10.28); and Cameron Burrell, Ridge Point, TX, 100m state champion, 10.07w fastest 100m so far in 2013.

GIRLS’ DREAM 100

Kali Davis-White, Lauderdale Lakes, FL, 3-time 2013 state 4A champion (100m 200m, 4x100m), 11:51 100m #3 US; and Ky Westbrook, Chandler, AZ, 2012 national champion 100m and 200m, 11.47 100m #2 US 2013..

BOYS’ DREAM MILE

Bernie Montoya, Yuma, AZ, defending Dream Mile champion, 4:01.32 PB; and Andres Arroyo, Orlando, FL, 1:47.79 800m this season #1 US and #6 all-time, 4:04.45 1600m #1 US.

GIRLS’ DREAM MILE

Wesley Frazier, Raleigh, NC, U.S. indoor 5000m national record-holder and NC state record-holder (4:42.78) in mile.

NEED A TWEET? Latest invites to adidas Dream 100&Mile #agpnyc bring total ranked #1 in US to nine. #makehistory @adidasrunning

The third stop on the international IAAF Diamond League circuit, the adidas Grand Prix is in its ninth year at Icahn Stadium, in conjunction with the Randall’s Island Sports Alliance. The latest news, photos and information on the event can be found at http://www.adidasgrandprix.com; on Facebook; on Twitter; and on Tumblr.

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