3RestDays

I slept comfortably today, better than the previous days. I’ve slept at around 8:00 or 9:00PM and woke up around 4:00 or 5:00AM.

Rest day morning, of course I will never forget to make my coffee since it has good benefits to our body.

1. It helps me feel less tired and increases my energy level.
2. It helps burn my fats and it is a good source of fiber for our body.
3. It helps to prevent development of type II diabetes.
4. It’s the biggest source of antioxidants.

These are just a few examples of so many benefits of coffee, however, make sure that two cups a day is already enough. And I’m glad that I can control my coffee intake. Before I used to have 7 cups a day then i lessened it eventually to 1 or 2 cups a day. It takes a while but if you are determined, nothing is impossible.

On the other hand, fruits are also a part of my family’s daily life. My grandfather always makes sure that we have supplies of fruits in our fridge. And since it’s my rest day, what I did is to research some techniques and work out tips for me to improve my diet.

Pancakes from the heart

Pancakes in Ancient Greeks derive from the word “tagenias” which means frying pan. It was first serve in 5th century and it was made with wheat flour, olive oil, honey and curdle milk, and it was usually served for breakfast.

Last sunday I made a “Banana Oatmeal Pancakes” I believe it was delicious based on my own taste. I made this for my mom’s breakfast during mother’s day since I want her to feel extra special.

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The Ingredients are simple you just need

2 ripe bananas
2 eggs
1 teaspoon vanilla extract
½ cup quick oats
1 teaspoon cinnamon

Mix well all the ingredients and fry it in a pan without butter or oil. You can cook it within 2-3 minutes.

Garnish your pancakes and it will be done. Simple and easy.

You can also follow “Goodful” Channel for more information.

Mother’s Day

I made a short video and I hope my mom likes it too. #Latepost

Happy Mother’s Day Mommy, I love you from my deepest scars to the healed one. And Happy Mother’s Day to all the mommy out there. We appreciates you in every way.

Bystander Revolution: Salma Hayek | Own Your Mistakes

Good morning, please take time to watch this short video and be inspired.

“Your mistake, it’s a valuable tool for growth and for life. Don’t be afraid to make mistakes. It’s better than to do nothing and learn nothing and not evolve. Your mistake is your greatest opportunity” – Salma Hayek

The ability to take responsibility on our own actions will always lead to a learning experience. We made mistakes but that doesn’t mean we need to stop.

First Pace

I believed for a lazy woman like me, the very first words that comes out of my mouth when I was planning to work out is..

I DON’T WANT TO WAKE UP EARLY

“that’s normal” – I reminded myself, I know in the back of my mind I still want to work this thing out. Self-motivation is a choice that I make everyday. I choose to think that I can do more than what I did yesterday.

On my first day of working out, I have a few things that I prepare.

1. Always make sure that you have enough sleep. It helps you to do more physical activities if you have enough rest.

2. Focus on your goals. It is important to set your own expectation and it is fulfilling when you make it.

3. Wear you work-out outfits. Work out or sweat shirt/shorts will keep us dry and protect us from sunburns, pulmoní etc.

4. Bring your own water especially during summer to keep you hydrated.

5. Good music, ear-buds or headset with arm band are your best friends while running yet please make sure that if your running on the street always run on the side.

6. Never Ever forget to warm up before you exercise.

I run in Tutuban center between 6:00 am to 8:00 am.
For my lunch I cooked Mud chilli crab.
For dinner I just ate rice and hotdog.

Fitness report: The exercise myths that hold us back

If the workout isn’t working post-holiday, it’s time to reboot your mindset. Clare Geraghty sorts the fitness facts from the fiction

MYTH: ‘If I exercise, I can eat what I want’

TRUTH: Weight loss is 80 per cent diet, 20 per cent exercise.

‘The reality is that you can’t out-train a bad diet,’ says celebrity trainer Dalton Wong, founder of Twenty Two Training, who has honed the figures of Amanda Seyfried and Jennifer Lawrence. ‘Weight loss starts and ends in the kitchen. Working out is the easy part – it’s the other hours of the day that you have to learn to be disciplined about what you put in your mouth. Exercise makes you lose weight quicker and ensures you can sustain your weight loss, but you’ll never drop the pounds on a junk-food diet, no matter how much you train.’

Nick Weiss, master instructor at Equinox gym, debunks the myth that you can work out to ‘catch up’ for what you put into your mouth. ‘To lose weight, you have to plan to create a calorific deficit,’ he says.

WHAT YOU SHOULD DO: ‘Before eating something, imagine having it naked in front of a mirror,’ says Wong. Suddenly that cupcake doesn’t seem too attractive. If you are craving a treat, don’t deprive yourself, but just have a small amount. ‘Three bites satisfies a craving – any more than that is gluttony,’ advises Wong.

Woman doing side plank core exercise
Rest days and proper sleep support weight loss

MYTH: Celebrity bodies are attainable

TRUTH: It is part of a celebrity’s job to look good. They have to make time for exercise, and often train for a role or red-carpet event.

‘Celebrity bodies are attainable – just quit your job, forget about your family, hire a trainer, a nutritionist and a masseuse, and commit a few hours a day to the gym,’ says Weiss.

‘It takes time [to get into celebrity shape],’ adds Wong. ‘A-listers have the pressure of films and red carpets, pushing them to achieve amazing results in tiny periods of time. Real people’s lives aren’t like that.’

WHAT YOU SHOULD DO: Become the best version of yourself. Accept that you’ll never have Cameron Diaz’s legs or Madonna’s abs and, instead, aim to be a healthier, stronger and leaner version of yourself. ‘Comparing yourself to others is simply setting yourself up to fail,’ says Nicola Addison, owner of Eqvvs personal training where models Erin O’Connor and Daisy Lowe work out.
MYTH: Days not spent in the gym are wasted

TRUTH: Rest days and a proper sleep support weight loss.

‘Resting is crucial for your muscles, your nervous system, your brain and your body,’ says Wong, ‘but also for weight loss.’

‘Every time you place physical stress on your body, you need to give it time to recover to be fitter, stronger and support your metabolism for the next time you work out. If you’re going to go at it every day, how is your body going to recover?’ asks Addison.

Working on the biceps

Once a routine gets easy, change it

‘Getting sufficient sleep to allow your muscles to repair after an intense workout helps to improve your basal metabolic rate – the amount of energy your body needs daily at rest,’ she adds. ‘Your metabolism needs to be pushed to use the food stored in your body to produce energy. Interval training (see opposite) is an effective way to do this. In order for it to work at top speed, you need appropriate rest, which means days off the gym.’

WHAT YOU SHOULD DO: Never work out more than five days a week. Try to exercise either on alternate days or on weekdays only. You will also lose motivation quicker if you work out every day.

Make sure you get enough sleep. ‘Our bodies work with the rhythms of the sun,’ says Wong, ‘so we need less sleep (but still at least six hours a night) during the summer, and at least seven hours in winter.’

MYTH: If a regime works, stick to it

TRUTH: For maximum fitness and weight loss, vary your exercise routine.

‘Your body is always searching for the most efficient way to do a task. If you do the same exercise routine all the time, your body will work less and less hard until it doesn’t feel like a workout any more. Mix it up for long-term results,’ says Weiss.

‘Progression is about stressing the body,’ adds Addison. ‘Varying your routine will yield greater results.’

WHAT YOU SHOULD DO: Once a routine gets easy, change it. But, warns Addison, ‘if altering your regime means that you’ll make excuses not to do it at all, then don’t change!’

Woman doing push-ups

Remember that fat takes up 19 per cent more space than muscle

MYTH: Cardio is the best way to lose weight

TRUTH: You will look leaner mixing cardio with strength, weight and resistance training.

While you will lose weight on a regime of just cardio, the best results are achieved if you aim for 40 per cent cardio and 60 per cent resistance training – either mixing the two into one workout or, if it’s easier to think of in this way, two days a week of cardio (running, cycling, swimming) and three days of strength or resistance training (pilates or weights work). Sticking solely to cardio exercises encourages your body to become more efficient at storing fat. ‘It’s imperative to mix it up,’ says Wong.

While resistance (weight-bearing) training might not get the quick weight-loss results of cardio (muscles are three times as heavy as fat), it will achieve great ‘fat loss’ results. Remember that ‘fat takes up 19 per cent more space than muscle, so you’ll get a more toned look if you combine the two,’ says Addison.

WHAT YOU SHOULD DO: ‘Try cardio circuits with both cardiovascular training (skipping is a great option if you’re short on space) and strength training such as squats, lunges and lifting hand weights,’ says Wong. ‘You need to add additional load to your body so you burn more calories and tone muscles more efficiently.’

MYTH: An hour of running is much better than 20 minutes for fitness and fat burning

TRUTH: it’s not how long you run for, but how you use your time.

A quick burst of sprinting or rowing is more productive than jogging for a long period or hours spent in the gym. High intensity interval training, in which you alternate periods of all-out exercise (for example, two to three minutes sprinting) with low-intensity recovery periods (such as jogging), increases fitness and burns more calories over a short period of time than steady cardio.

‘Interval training will have an impact on your metabolism as it improves the capacity of your muscles to use up fats to produce energy,’ says Addison.

WHAT YOU SHOULD DO: Try doing five three-minute bursts of exercise at around 90 per cent max heart rate, with a two-minute rest period in between, two or three times a week. Make sure you warm up beforehand and have a cool-down afterwards.

What I learned in “The 13 Reasons Why”

Because of my previous comments about “The 13 Reasons Why”. I  was asked what is really my thoughts about Hannah Baker because it seems like I’m totally against her.

I honestly like her. I find her beautiful, attractive, kind, nice and a  woman with full potentials. I don’t hate her as character, in fact I like how she responded when she was bullied. She did not fight back, she was just quiet, she ask a lot of questions and she write down every thoughts she has and that was during the early episodes.

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As I go deeper, I had an understanding about the value of communication, appreciation, friendship, peer-pressure and bullying.

Communication in terms of conversation with  your parents, friends and other people around. When we miss the importance of communication with the people we love, we have the tendency to be dependent on our own decision alone without any option or other insight about any situation that we are facing. We are vulnerable to commit more mistakes and to have a self-pity party.

Appreciation in every situation. Appreciate the people around you, what they say  more important than other people’s opinion. Appreciate the people who try to stay with you no matter what is your situation. Failure to appreciate life and its surrounding give us hopelessness. Appreciate only what is necessary, observed and love beyond.

Friendship that nourish, builds up and binded with love. They say in able to have one, you need to be one. In this part what I observe is we always take friends for granted. We think the friendship is just as shallow as your “Hot chocolate friends” who kept absorbing all your negativity. They are more than that, unless you become one you will never understand the importance of having a friend and its value.

Peer-Pressure in every way. In every situation we always feel pressure whenever we think that its beyond our capacity. As a teenager we get excited in extreme activities even trying illegal is part of a tee-norm-pressure. Yet we have to remember that everything is permissible but not everything is beneficial. Nobody has the best respond on how to handle peer-pressure but what we can do is to choose out battles in life. Wise choices will not only lead us to success but also build our character to be an inspiration to other people who are experiencing the same fear or situation.

Bullying in any form is offensive. I came to a realization that whatever my reason or what I been though in life bullying someone always left a tremendous scars in their life. My inner insecurities should not transform into any offensive words that harm other people. I or we may not realized as early as now but whatever we say to them linger’s in their minds. In her case she had a hard time handling her emotion when it comes to bullying, in fact she even commit suicide. I can’t speak from her behalf because I believe nobody in this word could understand what she’d been though.

The only thing that I don’t like about her is.. She validate her value to other people. Your second chances in life should not depend on how people react on your situation. We are always bounded by our choices. In her case she choose to die.

And I believe she’s no different to other people who bullied her because if she does, she won’t create a tape that will have the same domino effect. Again she made her choice.

One last thing, from someone like me who wants to commit suicide before, committing suicide is not about other people, it’s more about you, personally.