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Tuesday, September 11, 2018

Pasko Fitness 101

In line with the previous post regarding the 'ber months, I happen to stumble upon an old clip from an interview that I had for PTV4.  

During that time, I was promoting the dragonboat team that I was a part of, the Philippine Marine Corps Dragonboat Team. 

I often find myself sharing this interview (for the fitness part, start at 1:08) during the Christmas season as it has very helpful information on how to navigate through the various events.


Most of the things tackled are:

1. Portioning

Calorie counting is hard.

It's important to note that one's caloric requirement is dependent on one's age, gender and activity. An inactive woman should have an intake of 1,600-1,800 calories a day. 

Unless one is really into calorie counting, I know that it would be a challenge to look at every minute detail. That's why  healthy balance of food guides like these are very helpful:

* 5-6 1/2 oz of protein from meat, beans or seafood each day
* 5-8 ounces of grain, 1/2 from whole grains
* 1 1/2 - 2 cups of fruit and and 2 1/2 to 3 1/2 cups of vegetables
* 3 cups of nonfat or low-fat dairy
* no more that 5-7 tsp of oils (from fish, nuts and plants) and 121 calories from solid fats & sugars

Another great way to learn portioning is by using your hand as a guide.
This is a very good infographic as posted by Gold's Gym in their website.
Image from Golds Gym
This is a great way to figure out what the required intake one has, specially during this season. As was stated in 6:19, everything in moderation.

2. Movement

For one to burn excess calories, one must MOVE.

It doesn't necessarily have to be spending hours working out in the gym, but simply choosing to use the stairs over the elevator, or parking the car a bit further so you can walk towards your destination.

Those little things matter. Also, knowing more or less how much one's guilty pleasure would "cost" for you would help. 
Image from Golds Gym

3. Do not deprive yourself

Buffet meals can be a lot of fun.

You get to taste different things on the menu in one sitting.

Photo from

This can be tricky though, but proper portioning and adding movement to the equation makes it a bit easier for you not to feel deprived during an event.

As stated in 9:02, you can enjoy your buffet meal without depriving yourself, and making the right choices would also benefit you in the long run.

Tell me what you think about the video, and how these tips would help you this season.

If you have any additional tips and tricks, feel free to comment down below and share this article to your friends. 

Enjoy the "ber" months!

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Pasko Fitness 101

In line with the previous post regarding the 'ber months,  I happen to stumble upon an old clip from an interview that I had for PTV4...