Sunday, March 26, 2017

After A Year Body Check!

Wait, when was the last time I posted about my fitness progress in my blog? Honestly, I forgot when but I'm back friends! Lately, due to my work's change of shift, I sometimes fail to go to the gym or maybe just visit the gym and do some quick exercises every after office hours. Just to sweat out or maybe I'm so stressed that I need some lifting - the only time I can workout! But hey, I got some good news for you! I'm fit and healthy!

Mark Monta, CebuFitnessBlog Author
Mark Monta, CebuFitnessBlog Author
Last week, I took the annual medical exam and the result was submitted to our company's clinic. I came early on Monday to visit our company's Doctor and she was amazed by the medical progress and of course, my physical output too! She even joked around, "Wow, dugay na gyud ta wala nagkita, one year na ba?" (wow, It's been a year that I last saw you!) And it's a great sign! Yes, I haven't gone to Hospital or Clinic due to any sickness and I'm so proud of it! So basically, the physical and medical exams went very well with no medical recommendation from the Doctor but with only one advice. "Keep on eating good food. Just maintain your diet!' the Doctor said. Now, who's happy about it?! I am! Even though, some of my friends thought that I got fats (especially when sitting down with your belly bulging out - which is very normal, lol) but i strongly claim that I gained muscles and inside, I'm healthy! And for that, I'm giving you this Body progress post!

Mark Monta, CebuFitnessBlog Author at Laciaville Resort and Hotel
Mark Monta, CebuFitnessBlog Author at Laciaville Resort and Hotel

Mark Monta, CebuFitnessBlog Author at Laciaville Resort and Hotel
Mark Monta, CebuFitnessBlog Author at Laciaville Resort and Hotel

Mark Monta, CebuFitnessBlog Author at Laciaville Resort and Hotel
Mark Monta, CebuFitnessBlog Author at Laciaville Resort and Hotel

Mark Monta, CebuFitnessBlog Author at Laciaville Resort and Hotel
Mark Monta, CebuFitnessBlog Author at Laciaville Resort and Hotel

Mark Monta, CebuFitnessBlog Author at Laciaville Resort and Hotel
Mark Monta, CebuFitnessBlog Author at Laciaville Resort and Hotel

Mark Monta, CebuFitnessBlog Author at Laciaville Resort and Hotel
Mark Monta, CebuFitnessBlog Author at Laciaville Resort and Hotel

Mark Monta, CebuFitnessBlog Author at Laciaville Resort and Hotel
Mark Monta, CebuFitnessBlog Author at Laciaville Resort and Hotel

Photos were taken by CBS Bloggers Christian Layese of and from the Lens of (Philip Pingoy) during our staycation at Laciaville Beach Resort.

Saturday, February 18, 2017

Unbelievable! How This Pregnant Woman Continue To Exercise With Heavy Tummy?

Traditionally, if you found out it's "positive", people around you especially the old folks would advise you not to work hard or not to be stressed. In some factors they are correct but Doctors and most Obstetrician/Gynecologists would recommend a slow exercise to "Preggies" as preparation for their due date.  Pregnant woman needs more stamina especially during labor and delivery. Everybody knows this! But for a 30-year old lady who is currently 29 weeks-pregnant - she believes that this wonderful stage of her life is a challenging one and nothing can help her fulfill this dream except indulging herself into an exercise and of course, healthy diet.

Nym Dayday For Cebu Fitness Blog
Nym Dayday For Cebu Fitness Blog
Here's a preview of her Work-out exercises in the gym!

Cebu Fitness Blog is talking about Cebu Bloggers Society's Travel Blogger, Nym Wales J. Dayday who is managing Flip and Dip Blog together with her husband, Bryan. This interview will give you some revelations on how one should deal with pregnancy. Check out our Question and Answer portion below.

In between routine selfie with Nym Dayday
In between routine selfie with Nym Dayday

Cebu Fitness Blog (CFB): Favorite workout routine?
Nym: Boxing and Core exercises

CFB: Favorite Fitness Model (woman) and why?
Nym: Ina Raymundo. She’s currently 44 but her body makes her look like she’s just on her late 20s (ig: @inaraymundo95)

CFB: Favorite fitness motivation quotes?
Nym: “Wow, I really regret that workout”, said no one ever.

CFB: How old is your soon to be son?
Nym: Currently 28 weeks pregnant

CFB: What is the feeling?
Nym: Heavy!

Preggy Nym Dayday
Preggy Nym Dayday

CFB: Why do you choose to go on exercise?
Nym: I come from a family with a history of hypertension and I am trying to avoid having one as early as now. Exercise used to be a measure of prevention for me but I’ve become hooked

CFB: What are the benefits you encounter when exercising while you are pregnant?
Nym: It fights off pregnancy fatigue, and exercise, in general produces endorphin which is vital most especially for first time preggos like me who are feeling uncomfortable being this big.

CFB: Is it hard to perform those routines or exercises?
Nym: Exercising during the course of my pregnancy gets more challenging as I am nearing my due date. I made my own routine with the consent of my OB-GYN who is familiar with my health history prior to being pregnant.

CFB: As recommended by your trainer, what Exercises Are Safe during Pregnancy?
Nym: I had different routines per trimester. My doctor gave me a go signal to continue boxing til I was halfway during second trimester. I stopped boxing and quit exercising for two weeks so that my body will get accustomed to the added weight and lesser exercise routines. For my third trimester I use the:
1. elliptical training machine for 20 minutes
2. 6kg kettle bell squats
3. Back lunges
4. Bicep curls
5. Hammer curls
6. triceps arm extensions
7. wall push ups

Thrice a week, 2 sets, in 12-10 reps.

CFB: Is there a specific diet to observe?
Nym: Now that I am pregnant, I keep track of what I eat more than ever. People usually tell you to eat what you want because of your “cravings” but it causes diabetes and unnecessary weight gains most especially during last trimester-which, will result to pregnancy complications. All of which I am trying to prevent.

Nym and her hubby, Bryan during Valentines Day
Nym and her hubby, Bryan during Valentines Day

CFB: How much weight should a pregnant woman gain?
Nym: Doctor told me it should be between 25-35. I was 132 when I knew I was pregnant, I’m currently at 157. I gained 25 lbs on the span of 7 months.

CFB: At what stage should you stop exercising?
Nym: There is no exact “stage” in which you should stop exercising but you should ALWAYS listen to your body. My routine is not friendly for all. It might be too lax or too strenuous for some. If at any time, you feel uncomfortable, stop. Before doing exercises, regardless of body condition, consult your doctor FIRST.

CFB: What is your advice to pregnant women who want to stay fit while in the stage of pregnancy?
Nym: If you are used to doing exercises before your pregnancy, you can still do exercise but with lesser reps and variations AND with the consent of your doctor. Staying fit doesn’t fully comprise of exercise, you also have to commit to eating healthy food too.

You can follow Nym in her pregnancy journey via her instagram, @mynymisnym !

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.

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