Tuesday, December 6, 2016

Mr. Phil-Asia International Junior Bodybuilding Champ Shares Holiday Diet

"Go hard or go home" a very common saying you heard from gym rats. Stace Phelps Cervantes loves this quote too! In the past year or two, he used to be a thin-looking model who competed to various pageants. Sometimes, he didn't get the shot to bring home the bacon. Then, he decided to go diet and train in a gym. Suprisingly, he bulked up and won some titles such as Mr. Phil-Asia International Junior Bodybuilding 2016 Champion, Hari ng Badian 2015, Ginoong Naga 2015, to name a few. As the cold air of December embraces everyone, Stace would love to share his secrets on a "Holiday Diet" which everybody can try while enjoying the Christmas season.

Cebu Fitness Motivation - Stace Cervantes

Here's an exclusive interview with one of Cebu's Young Model, Stace Phelps Cervantes who indeed got a strong physique which serves as an inspiration to everyone.

Cebu Fitness Blog (CFB): When did you start working out?
Stace: at the age of 18

CFB: What is your motivation why you started in this field?
Stace: My sister is excelling academically. I need to excel in something else and I want to live healthy lifestyle

CFB: In regards to weight training, can you give us an overview of a typical week?
Stace: I start my Monday with my priority muscle. For example, I do arms routine on Mondays. I normally train five times a week, one muscle group per session

CFB: How much and what type of Cardio do you do?
Stace: 30 minutes steady bike on a fasted state, Four times a week.

CFB: What are the contents of your fridge?
Stace: Chicken, fish, vegies and apple.

CFB: What is your favorite health food?
Stace: Steak.

CFB: Favourite cheat food?
Stace: Burgers.

CFB: What is your usual post-workout meal?
Stace: Protein shake and banana.

Mr. Phil-Asia International Junior Bodybuilding Champion - stace cervantes
Mr. Phil-Asia International Junior Bodybuilding Champion - Stace Cervantes

CFB: Who are your favourite athletes or fitness competitor and why?
Stace: Jeremy Buendia. Perfect symmetry, muscle size and definition.

CFB: Which part of your body serves as your best asset?  Why?
Stace: Delts and Lats. This gives me the V-taper look and hides my 35-inch waistline.

CFB: What 4 tips you can give to newbies who love to go to the gym and want to live a healthy life?
Stace: Look for someone you can trust and only listen to him. Never skip Monday. Do not ignore 3 days straight without workout. Don't rely on supplements, diet is the key.

CFB: What are your future plans?
Stace: Compete in World Championships on 2018 and Get a world title. I want to be the best junior bodybuilder

Mr. Phil-Asia International Junior Bodybuilding Champ
Before-After Photos of Stace. (Right) Latest pic during his Mr. Phil-Asia International Junior Bodybuilding Championship
And since it's Holiday season, we asked Mr. Phil-Asia International Junior Bodybuilding Champion in regards to his Christmas Diet.

CFB: May we know your Holiday diet secret? Why you choose it?
Stace: I do flexible calorie diet. So if there's a dinner celebration then I eat less during breakfast and lunch. At the end, I wont go on calorie surplus.

CFB: So during buffet which is very common especially on yuletide season, how do you do it?
Stace: Just make sure to go cardio the next morning so that you won't feel bloated. Another secret is to take Banaba Tea after meal. This contains natural diuretic. And avoid water retention.

CFB: How about black coffee for non-tea drinker? Does it work too?
Stace: Black coffee is a natural fat burner. Just make sure it's a pure black coffee. You can also take it as pre-workout drinks.

Stace is currently working as a Personal Trainer at Yokok's Gym Center from 6 AM to 12 Noon, everyday. Catch him and feel free to ask for personal inputs.

Wednesday, November 2, 2016

McDonald’s Stripes Run 2016, See Cebu Registration Sites

Who's up for a red and white socks run? Yes! Everybody is! Now on its 7th year, McDonald’s will once again host its much-awaited annual family-friendly event. Join in the fun with family and friends while helping children learn how to read at this year’s McDonald’s Stripes Run: Run for Reading.

McDonald's Stripes Run Cebu
McDonald's Stripes Run Cebu

In support of children's literacy, runners and running enthusiasts are eager to join on a fun run on December 3 at Garden Bloc, Cebu IT Park, Cebu City which is a first for Cebuano runners. Proceeds of McDonald’s Stripes Run 2016 will go to one of Ronald McDonald House Charities’ flagship program, Ronald McDonald Read To Learn. In partnership with the Department of Education, this program aims to help Grade 1 and 2 public school students improve their literacy skills. Since it was established in 2002, Read To Learn has reached over 8,000 partner schools, trained 21,000 educators, and helped more than 11 million students all over the Philippines.

Categories for this year’s run are as follows: 
Kiddie Stripes
1 kilometer run for ages 8 years old and below
Young Stripes
3 kilometer run for ages 8-15 years old
3K Stripes
3 kilometer run for ages 16 years and up
Team Stripes
3 kilometer run for teams with 2 adults (aged 16 and up) and 2 kids (aged 15 and under)
5K Stripes
Available for participants 16 years old and up
10K Stripes
Available for participants 16 years old and up

McDonald's Stripes Run Cebu
McDonald's Stripes Run Cebu
To register, simply fill-up the registration form available at select McDonald’s stores. You can sign-up online at mcdostripesrun.com.ph, settle the registration fee at select McDonald’s stores, and claim your race kit. Each race kit includes a pair of the iconic red and white striped socks, a singlet, a race bib, and a stub for a free McDonald’s breakfast meal at the venue.

McHappy Day Stripes Run - Cebu Registration sites:
McDonald’s Cebu Escario
McDonald’s North Reclamation
McDonald’s SM Cebu
McDonald’s JY Square
McDonald’s IT Park
McDonald’s Aegis
McDonald’s E Mall
McDonald’s Cebu Business Park
McDonald’s Cebu South Road
McDonald’s AS Fortuna
McDonald’s Cebu Ayala
McDonald’s Lapu Lapu
McDonald’s North Road Mandaue
McDonald’s J Center
McDonald’s Consolacion
McDonald’s Cebu Jones
McDonald’s Fuente Osmena
McDonald’s Colon South Cebu
McDonald’s Magellan’s Cross
McDonald’s Collonade Mall

Sunday, October 16, 2016

Beginners Guide For Chest Gym Routine

I've been working out for years and I admit I got these visible pecs already. Even my friends had noticed the physical changes since I decided to be passionate to working out. Now, it's time for me to share my Gym Routine for a good man chest.

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So, as always before I start my routine for the day at gym, I make sure to spend at least 60 secs to 3 minutes of cardio exercises just after a 2-3 minutes of warm-up. For advance gym goers, I believe they can do these exercises for the different parts of our chest in just a session but for beginners, I suggest to try one of the part of chest at least one per day. Here we go!

A photo posted by Cebu Fitness Blog (@cebufitnessblog) on

PUSH UP - 3 Sets of 10 Reps. Do this before and after each of the workouts below.

1. Barbell Incline Bench Press - 3 sets, 4-6 reps
2. Incline Dumbbell Press - 3 sets, 8 reps

1. Barbell Incline Bench Press - 3 sets, 4-6 reps
2. Incline Dumbbell Press - 3 sets, 8 reps

A video posted by Cebu Fitness Blog (@cebufitnessblog) on

1. Decline Barbell Bench Press - 3 sets, 4-6 reps
2. Decline Dumbbell Bench Press - 3 sets, 8 reps

A photo posted by Cebu Fitness Blog (@cebufitnessblog) on

Note, most of these exercises were designed based from BodyBuilding.com site.

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