Get 360 Fit, the 30-Day Challenge: WEEK 4

It's the last stretch! The last 9 days of this 30-day challenge! This week's special (for me), because I will be spending 5 out of 9 days of this last week out of town...in Boracay! I made sure to bring a couple of work-out clothes with me, and my cross trainers, so that I won't miss an exercise challenge. Dedicated or obssessive? Haha!

I'm in too deep now, it would be foolish to back down at this point.

* * * *

 

Day 22: Try something new today!

 

 

It is a quite a busy day for me today, so I didn't have time to go to the gym after work. When I received the text / email message for the challenge, it read: "Try a workout you've never tried before whether it be a class, a level in the circuit, or a WOW (workout of the week). Just try something different today! Enjoy!" I thought: why not squeeze in a quick work-out here at work? That's something new. I work in a construction site, and I have access to stairs and driveway ramps leading up to the top floor of this 9-storey building + roof deck. Our site is also very large, with a total perimeter of 1,230 meters.

So I took to the stairs and marched up to the top floor, and then went back down via the ramp. Did this for a couple rounds before going outside to go around the vast site. It was really hot that day so aside from breaking a sweat during this exercise, I also developed a tan. Haha.

 

 

My safety shoes are very heavy, so they were like additional weights. Haha!

 



I know that it's technically not a gym work-out, but it just proves that you can use whatever is available to squeeze in a daily exercise into your routine. If I can do this everyday, I can probably develop my glutes! Hehe.

 

 

Day 23: Advanced Core Training

 

Another core day.

 

These are really handy exercises which you can do at home. After just one round you already feel the BURN. I could probably do this everyday! Rock hard abs, here I come!

 

 

Plank  circuit:

- Plank push-aways / plank to push-up, 30 seconds (Go on on plank position with elbows to the floor, then move up to push-up position with hands to the floor, then move down to plank position. Repeat within the time required).
- Side planks with leg lifts, 30 seconds per side
- Marching Glute Bridge, 40 seconds (Lie down on a hook lying position (with knees bent and feet on the floor). Bring your hips up and keep it there. Then alternately bring your knees towards your chest while keeping the hips up the whole time).

Ang muskulado na ng legs ko...

Core integration circuit:

- 10 sprinter's lunge, per side (Stand with feet together holding a weight if you can. Lift the right knee up towards the chest then step forward with the right foot and perform a lunge by bending both knees. Make sure the right knee doesn't go beyond the toes. Bring your right knee back up towards your chest. Then repeat the sequence for the required number of reps without putting the right foot down beside the left. After the right let is done, perform the same to the left leg).- 10 Spiderman Push ups (From plank position, bend your arms and lower your body, at the same time try to touch left knee to left elbow / right knee to right elbow.)
- 15 pairs speed skaters.
- 7 pull ups or 15 body rows
- 15 full burpees (with push ups)

I found the Spiderman push-ups to be the hardest. I mean, regular push-ups are already hard, but then you activate your legs too and your core is like: "What the heck are you trying to do to me, squish me from all sides?" I know that in the picture it doesn't look like I'm lowering my upper body enough...it's difficult OKAY? I'm working on my form on each rep, so it really look me awhile to finish all 10.


Day 24: Group Class Day

One of my favorite days because I get to attend Body Jam / Zumba / Body Balance. Unfortunately, today is also the day of my flight to Boracay, so it's impossible to attend a group class. :( However, they gave us the option to follow any of the work-out videos here. I decided to do the Episode 7 of the "Earn Your Beach Body" series, the Density Training work-out.

It says on the video description that "Density work-outs help you build a higher resistance to fatigue, and it helps you develop power. It is also a conditioning work-out that burns more calories in less time."

There are 5 exercises in the work-out:

- Sumo Squat Thrusts: They're just like burpees except that you start with your feet shoulder-width apart, in preparation for the squat position. And there's no power jump at the end!
- Prisoner Squats: You do squats with your hands behind your head.
- Push-Ups
- Body Weight Renegade Rows: Start in push-up position, then alternately lift your hands to elbow-height.
- Jumping Jacks

They didn't say how many repetitions to do of each exercise, so I just did 10 reps of each, and then 3 rounds of the whole set. Did the exercises in my hotel room right after a trip to Jonah's Fruit Shakes. Haha. Felt good to burn off all of that excess sugar. Then right after, my friends and I hung out by the beach front and played frisbee! Cardio!


Day 25: Meat Strike!

As a carnivore, this challenge did not sit well with me. I had a really difficult time doing this because I was on vacation with friends! I can't be a spoil sport and go solo during lunch or dinner, so I had to order vegetables from the restaurant they chose to eat, while they happily munched on their porkchops or chicken. Waaah. Also, if you know me well, you'll know that I absolutely HATE vegetables. I do not like eating leaves, thank you very much. I hate cucumbers most of all, followed closely by okra, carrots, asparagus and beans. *shudder*

So, yeah, this challenge was the MOST DIFFICULT CHALLENGE IN THE WORLD for me. But I'm already at Day 25, so I have no choice but to soldier on! Let's do this!

For breakfast, the only non-meat choice on the menu was a mushroom and cheese omelette. For lunch at Aria, I ordered the Gran Misto Aria, which is a vegetarian platter with eggplant mash, tomatoes and mozzarella, grilled bell peppers and deep fried zucchini; I also ordered a garden salad with vinaigrette. I was surprised at how much I liked the zucchini; it was the ugliest of all, very green and very slimy looking, but it was delicious!

See that green blob in the middle? I ate that and I loved it.

For dinner, guess where the group decided to eat? Andok's! *insert internal conflict of emotions here* I ordered the chop suey (without eating the pork), and I had to endure the agony of seeing and smelling my friends' orders of chicken, breaded porkchop and liempo, while I ate my plate of healthy stuff. Sigh.


Day 26: Run!

We were tasked to take a 30-minute run today, so after breakfast, I changed into my work-out clothes, padded barefoot onto the sand, and ran along the beach! It's more difficult to run on sand because it's soft and uneven, so you exert more effort trying to keep your balance. You also have to constantly adjust to the ever-changing surface, so you are more prone to injuries if you do not have presence of mind.

According to an article by Jen A. Miller about the challenges of beach running, running on sand is like running with weights on your ankles and it requires 1.6 times the energy that running on a hard surface requires; Dr. R. Amadeus Mason, a team physician for USA Track and Field and an assistant professor of orthopedics and family medicine at Emory University, said that "With or without shoes, “it’s harder to get your foot planted into the ground, and it’s harder to get your foot up off the ground."

Too bad there are no beaches near Metro Manila.This could be an intense yet fun daily work-out! No wonder I  see so many runners on the beach in Boracay. :)


Day 27: Push it! (again and again)

150 full push-ups!

From Week 1's 100, to Week 3's 120, I guess I was expecting this.

Suntanned. :)

My form has improved, don't you think so? :)


Day 28: Final Pit-Stop

No exercises for today! We were just asked to rest, relax, and recharge for the last 2 challenges! It was also our final day in Boracay, so it felt good to just lounge around and relax. :) No picture for today, except for this one with my boyfriend on the trike to the airport:

Relaxing day on the island of Boracay! Recharged for the work week ahead!

Day 29: Last Advanced Core Training

It's the 5th core training day!

Plank circuit:

- 3-point planks, 45 seconds (plank position, elbows on the ground; raise one leg up).
- Side planks with knee to chest, 40 seconds per side.
- Marching Glute Bridge, 1 minute.

Core integration circuit:

- 8 pairs split jumps.
- 12 Spiderman push-ups.
- 12 pairs speed skaters.
- 8 pull-ups or 15 body rows.
- 15 full burpees with push-ups.

The instructions said: "Do complete or full repetitions of each exercise. Rest for a full minute and continue on to the kettle bell routines below, for those of you who have access to kettle bells. If not, you may skip the routines."

I did not have access to kettlebells at that time because I didn't go to the gym, but I am posting the exercises here for those of you who want to try it:

Complete the 3 sets of the following kettle bell routines below (Swing It 1 to 3). Use 8 to 12kg for ladies and 12 to 20kg for the men.

Swing It 1
20 hand to hand swings
10 clean and press per side
12 snatches per side

Swing It 2
24 hand to hand swings
12 clean and press per side
15 snatches per side

Swing It 3
30 hand to hand swings
15 clean and press per side
18 snatches per side


Day 30: Check your fitness progress!

Yay! The last day! We were asked to check our progress by doing the same set of exercises from Day 1's Fitness Test.

- 1-minute push-ups (do as many push-ups as you can in 1 minute)
- the 90 second plank (hold the plank position for as long as 90 seconds)
- 1-minute burpees (do as many FULL burpees as you can in 1 minute)
- the vertical jump test (jump as high as you can)

The result?

DAY 1: 18 modified push-ups, 90-second plank, 12 full burpees.
DAY 30: 25 FULL push-ups, 90-second plank, 15 full burpees.

I'm so proud of myself, especially on the push-ups part. Before, I could only do sissy modified push-ups, and now I can do full versions! Tigas! Haha!

 

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I think my body has considerably improved in the past 30 days. I wasn't able to take before and after pictures, but I feel stronger and leaner. Still haven't gotten rid of the extra layer of protection around my abs, but I can feel the muscles coiling somewhere in there. Haha! My legs are more muscle-y now, too. That's a good thing because I have really spindly chicken legs. :(

Now that the challenge is over, I definitely will not stop with the good habits I acquired over the past few weeks. Being busy at work is not an excuse to miss a day of exercise; I just have to keep my goal in focus so that I will not be tempted to be lazy!

Overall, I think this is a good program to follow. It made me realize the importance of doing something active everyday. It doesn't matter if it's just 10 or 30 minutes of your day, if you consciously do something that will benefit your body, then you will see the results.

Thank you, 360 Fitness Club for initiating this challenge! I discovered that I am able to push my body to do things I thought were difficult before. The next 30 days will be the real challenge: will I be able to sustain this habit even without someone to dictate what exercises I should do?

Challenge accepted! Commit to be fit! :)


Get 360 Fit, the 30-Day Challenge: WEEK 3
Get 360 Fit, the 30-Day Challenge: WEEK 2
Get 360 Fit, the 30-Day Challenge: WEEK 1







Take Your Date For a Walk

Who says that dates have to be fancy and elaborate? Do they always have to be in restaurants, or in movie theaters? Of course not!

Last night, I had one of the best date nights with my boyfriend, and it didn't include a candelit dinner or a blockbuster movie. We were both in shorts, t-shirts and slippers; we had burgers and tacos at Army Navy (not exactly the most romantic restaurant out there); and we didn't use a car to go around, we WALKED. Yup, you read that right: we walked 2 kilometers (in a leisurely pace) around Fort Bonifacio Global City (BGC).

From where we stood

Call me easy to please / mababaw ang kaligayahan, but I thought that was one of the most romantic nights we've had yet. :)

We started off with a late night dinner at Army Navy. Ton just came from the gym, and I came from shopping (hehe), so we were both pretty hungry. After devouring our burger, soft tacos and Freedom fries, Ton suggested that we go for a 20-minute walk around the area, to at least burn off some of the sinful calories we just ate.

Best.idea.ever.

It's interesting to walk around BGC. This "district" has so much to offer for everyone: parks for fitness, parks for games, open spaces, and art installations. It's a very pedestrian friendly place: they put in a lot of pedestrian walks, the sidewalks are wide, there are pedestrian signal buttons, and there are parks and commercial spaces at every block or so, to keep the walk interesting.

Press to cross

During our walk, we passed by Turf BGC where there were 2 football practices / games on-going. The field was well-lit, and there were a lot of spectators sitting on the grass inside the fence, or on the curbs outside.

However, while others were watching the football games, Ton and I were facing the other direction: we were facing the street where some adolescents (ok, maybe there were some adults there, too) were gathered in 3 groups: the bikers, the skaters, and the longboarders. I think we spied one or two rollerblader on the streets last night, too. :) 

BGC's informal "skate park"

The spectators

 

We were in for a treat because there were some exhibitionists present that night. Some were jumping and sliding the underside of their boards on a long steel pole. Then there was this shirtless guy (he had a right to be shirtless, those abs were DE-FINED) who was longboarding in front of us and doing stunts.

Skaterboi

Check out the video below, and wait for our reactions to this guy's stunts! Haha!

Aside from watching and cheering on the "youth on wheels," we were also able to enjoy the cool night breeze and the lights from the new skyscrapers in the vicinity.

Looking up

We also passed by IHOP, and at past 10 p.m., it was almost empty! It was too bad that we were already full from our Army Navy dinner, or else we would have jumped at the chance to finally sample IHOP's food! Me want some pancakes in mah belly! :(

Oh well.

I think we were able to burn 90 out of the 300++ calories we consumed that night. LOL. But although the initial purpose of that stroll was to burn off what we ate, we ended up just enjoying the sights and sounds of BGC. It also allowed us to talk about light and random things, like fashion (haha!), core strength (we tested it), Kevin Ware's bones (shudder), and career plans. Ok, so maybe some of the topics aren't so "light" or "random" after all, but it made for a pretty interesting conversation. Haha!

It's great to relax, let your hair down, let loose, and let your feet take you forward towards somewhere unplanned. You'll never know what you might encounter, what you might see, what you might experience! BGC is familiar ground for me already, since I live and work here, but I allowed myself to "rediscover" it last night.

Sometimes, all it takes to make an experience special is a new pair of eyes to see what you deem familiar, and another pair of wandering feet, to walk alongside you, and to take you to places you've never been to before. :)

BGC, check! Maybe let's explore Makati on foot, next?

Get 360 Fit, the 30-Day Challenge: WEEK 3

Before I start with the narrative of week 3, I just want to reiterate to my blog readers (if there are any), that I am not a fitness expert, nor am I a narcissist. Haha. I am just trying to document my progress through this challenge, for future reference (either mine or yours). The pictures are also a requirement in the 30 day challenge, as proof that I actually did the exercises. Hehe. :) Maybe this can serve as a reference for couch potatoes (like me, formerly), who want to start a simple fitness regimen. Believe me, starting is the hardest part; once you're in the fray, it will be easy peasy. :)

And so we start with week 3. :) To be conscious of your health and fitness every single day is a daunting task, but if you're up for it, the benefits outweigh the hassle. :)

* * * *

DAY 15: Long and strong, calm and centered

We we required to attend a Body Balance class today. I love Body Balance. It's a combination of Tai Chi, Pilates and Yoga, so they cover stretching, flexibility and core strength!

Time to get my "downward facing dog" on.

DAY 16: Advanced Core Training

There is always an exercise day to focus on the core. Why are people so intent on strengthening this part of our body? The core muscles are the muscles around your trunk and pelvis. According to an article I found from the Mayo clinic, core exercises improve your balance and stability: "Core exercises train the muscles in your pelvis, lower back, hips and abdomen to work in harmony." This is important, because we use this muscle group in everyday tasks, as well as in sports. Also as an addition, "Weak core muscles make you susceptible to poor posture, lower back pain, and muscle injuries."

So, aside from developing your abdominal muscles, focusing on the core builds up your overall strength and improves your posture. Win-win! :)

This week, we were tasked to do 3 rounds of the series of exercises below:

Plank circuit:

- Low planks, 45 seconds
- Side planks, 40 seconds per side
- Glute Bridge, 45 seconds

Hala, they keep on increasing the time! Maybe by next week we will be up to 1 minute already!


Core integration circuit:

- 10 overhead squats (Start in squat position fingertips to the floor. Then raise both arms overhead and don't bend them and stand up. Then squat again and repeat.)
- 10 T-Push ups (Start with a push-up then open to the side with one arm extended to ceiling; it almost looks like a side plank. Come back and push-up and open to the other side.)
- 10 pairs speed skaters or mountain climbers
- 7 pull ups or 15 body rows
- 15 full burpees (with push ups)

I just came from yoga practice here, so I was already warmed up. Still wasn't enough to prepare me for the 15+15+15 burpees, though. Man, those burpees always kill me.


DAY 17: Pre-vacation workout!

Last day before Holy Week vacation! Hurray! But this is no time to rest, YET, because we were tasked to squeeze in one last work-out by attending any of the group classes that day. If we couldn't make it to the gym, we could also do any of the exercises in the "Earn Your Beach Body" video series, found here.

I was at the gym that day, not for any of the group classes, but for my long-awaited PT session with Coach Mapi. It would always get postponed because I would usually do a group class first, and then be too tired for more exercises after. Haha! So this time, I made sure that I would be at the gym exclusively for my PT session. Hah! I checked the "Earn Your Beach Body" video series, and I saw that most of the exercises there were the same ones that coach made me do:

1st series (3 rounds):

- 20 16-lb kettlebell full swings
- 10 step and lift (10 per leg) with 15-lb dumbbells.

1st series

 

2nd series (3 rounds):

 

- 10 full push-ups

- 20 mountain climbers

2nd series

3rd series (3 rounds):

- 20 rope slams

My manicure was ruined!

Those kettlebells were the death of me, and to think that was the first exercise I had to do. >:( I guess I should be thankful that coach only made me do 3 rounds of 3 exercise series. One of 360 Fitness Club's brand ambassadors, Rachel, was training nearby, and Coach Dexter made her do 8 rounds! I'm not sure what her series of exercises were, but I saw that she had some burpees thrown in. Intense! But then, I guess she's not brand ambassador for nothing. Hehe. :)


DAY 18: Eat right!

Exercise will be for nothing if you don't pair it with a healthy diet. Today, we were tasked to eat right: to eat one serving of fruits and vegetables in every meal, and to replace white rice or bread with brown rice or wheat bread.

Today was also Holy Thursday, and my family and I went on a Visita Iglesia to churches around Marikina and Rizal. For lunch, we ate at Kainan sa Tabing Lawa, a "lutong bahay" restaurant that specializes in Filipino food. Eating healthy wasn't too hard a task because we mostly ordered fish and vegetables.

Lutong Pinoy!

DAY 19: Push it (again)!

120 full push-ups!

It was "family fitness day" at our house that day, too, meaning, my siblings and I were at the gym all at the same time. Haha! My baby brother did the 120 push ups with me; he was already done when I was still at #80, I think. After the push ups, we all did some abdominal exercises together.

Showing off our muscles. Haha!

DAY 20: Active playday!

I guess 360 assumed that most of us will be on vacation this week, so we were tasked to do something fun and active, like swimming, playing frisbee, or brisk walking. My family didn't go out of town this weekend, though, and we attended the Easter Vigil mass that night, so I didn't have time to go outdoors to "play." Once we got back to the house, my sister and I did the following exercises:

6-12-18-24-18-12-6 reps of the following series:

- Squats
- Leg raises
- Push-ups
- Lunges

Sisterly bonding

I was already dying after doing 24 reps, and we were supposed to quit then. It was good that we decided to forge on. Haha. I mean, what is a work-out if you are not challenged?

DAY 21: Do the Men's Health Weekend Challenges!

 

Easter Sunday! A day of hope and new beginnings! I woke up to the message of 360 Fitness Club, asking us to do an intense work-out for that lovely, sunny, Easter morning. Great. My body has not yet recovered from the midnight work-out my sister and I did the night before. For today, we were supposed to choose one of these work-outs and see which coach we can beat:

 

Coach Chappy: http://www.youtube.com/watch?v=LYIcvPjueYQ

 

Coach Jose: http://www.youtube.com/watch?v=cQGP8OLEXH8

 

 

4:30

8:20

Of course, I got the instructions wrong: I didn't pick just ONE, I did BOTH! >:( I did horribly in both, too. Coach Chappy's time (the time to beat) was 1:59. Mine was more than twice that number. Coach Jose's time was around 2:30, I think, and mine was more than thrice! Fail! :(

 

 

Pagod

 

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Week 3 is done. 1 more week to go!!! During the 4th and final week, I will be in Boracay, so let's see how I can do the challenges on the beach! Haha! :)

Get 360 Fit, the 30-Day Challenge: WEEK 2
Get 360 Fit, the 30-Day Challenge: WEEK 1