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.

Tuesday, August 16, 2016

Pokemon Go Is Your New Fitness App

People of all ages, races and colors are already catching them all. Indeed, Pokemon Go Saga is still in the air! And stop the "Hate", let's see the good side. If you're a newbie Player then you might need to check on the basics or guide of playing Pokemon Go before you proceed on checking this special article. And for those Level 5 and above Players, good news is your Pokemon Go is your new Fitness partner app! Yes, you heard it right, how?

 (left) CFB Blogger, Mark Monta with his idol Machoke (Pokemon on the right)

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Here are Top Five points why Pokemon Go is your new fitness application

1. Physical Participation is required to visit PokeStops

As what you've heard, some couch potatoes are already enjoying the Pokemon Go experience outside of their homes. If you're fortunate to live in the City of Pokestops, then I think there's no need for you to walk and dropby in Pokestops. Walking is part of physical exercises. You may not know it but Walking can help strengthen the heart and lungs as it is a cardio-vascular exercise. Imagine if you're walking from one Pokestop to another, then how much calories are you gonna burn plus gaining some poke balls and some items? A lot!

2. Take the Battle at Pokemon Gyms

Actually, same with PokeStops, you need to go nearer to the Pokemon Gyms to join or participate on a Pokemon Battle. This will also need your physical activity. Walking with cautions is required.

3. Pokemon Eggs-hatching is the new Cardio

This is the exciting part. Pokemon Go has eggs hatching activity. Eggs are divided into three groups namely 2km, 5km and 10km eggs. Depending on their distance description, different kind of Pokemons will come out from those eggs. More powerful or big Combat Power Pokemons will surely come out from 10km eggs while lower-level Pokemons come frm 2 and 5km eggs. So, how to hatch these Pokemon eggs? You need to walk on a certain distance that fits your egg's description. Simply walk 2km to hatch that 2km eggs, 5km for 5km eggs and 10km for 10km eggs. Now, go and hunt some Pokemons while hatching your eggs!

4. Get the Jogger Medal!

Yes! Pokemon Go awards you some medals and one of the most "fitnesspired" medals is the Jogger medal. Whn you click on the avatar on the lower left of your Pokemon Go app, you can see the very first medal named Jogger. Click on it and see how far you have walked from a 100KM distance. Keep on walking while hunting Pokemons!

5. Get the Backpacker Medal!

Aha! While you are visiting a number of PokeStops, you can track how many of them you have already visited by checking on the Backpacker Medal. Once you reached 1,000 PokeStops then you can surely get this BackPacker Medal in no time. Just keep walking, do this simple exercise, visit those PokeStops and get the backpacker medal!

Tuesday, August 9, 2016

IRONMAN 70.3 Asia-Pacific Championship 2016 Results

On August 7, 2016 Cebu hosted the Ironman 70.3 Asia-Pacific Championship in three progressive Cities of Mandaue, Cebu City and the historic city of Lapu-Lapu. Tim Reed (Pro Men) and Caroline Steffen (Pro Women) won the Asia-Pacific Championship here in Cebu.

Here's the list of winners:

Top 5 Pro Men
1Tim ReedAUS0:24:212:03:231:20:023:51:46
2Craig AlexanderAUS0:24:142:03:381:23:103:55:01
3Sam BettenAUS0:23:582:03:331:25:213:57:15
4Braden Currie NZL0:24:102:09:161:21:243:58:42
5Antony CostesFRA0:24:152:03:291:28:234:00:08
Top 5 Pro Women
1Caroline SteffenCHE0:26:522:19:041:26:044:16:19
2Radka VodickovaCZE0:25:512:20:071:28:094:18:29
3Sarah CrowleyAUS0:28:45 2:22:49 1:25:49 4:21:53 
4Judith Corachan VaqueraESP0:26:44 2:22:04 1:37:24 4:31:12 
5Dimity-Lee DukeAUS0:29:38 2:24:34 1:33:59 4:33:30 
For other Athletes, you can search their names, just click the link below.

08-7-2016 Results: IRONMAN 70.3 Asia-Pacific Championship Results.

Tuesday, August 2, 2016

Top 5 ABS Exercises for Men Over 40

For Men Over Age 40, Here's a suggestions from Clark Bartram to get abs.

The first one is hanging leg raises, and this is going to work your abs of course, but it's also going to integrate the use of your hip flexors. For these, I'll usually do about 3 sets of 10-20 reps, whatever burns them out. Don't forget the key part of this - blow all your air out before you contract your abs and bring your legs up.

If you want to really isolate your abs and not allow your hip flexors to become integrated into the hanging leg raise movement, you can start with them already contracted and your knees raised, and then do a hard crunch with your abs to raise your hips up.

I also want to show you guys the proper way to do cable crunches - because most guys I see doing this are doing it incorrectly. You want to focus on the crunching movement from your sternum to your belly button. Most guys, when they're doing cable crunches.... They're really doing most of the work from their hips. To do this correctly, keep the cables right at your forehead, and like I said - just focus on that sternum to belly button movement.

We can also stay on the cable machine so that we can do side cable crunches and really work on those extra little muscles that tie into the abs that really set a ripped midsection apart from simply just having six pack abs. Hold the cables with both hands on one side, and even though it's a small movement.... Just squeeze those muscles on the side and tightly crunch that little section.

Next up, we're going to try hanging leg raises again, except this time we're going to crunch slightly to the side to get those obliques and serratus muscles again.

Last thing - to really focus more on the lower abdominal muscles (although to see those abs you really need to focus better on your clean eating).... We're doing weighted V-ups, attaching a cable strap around the ankles.

0:53 - Hanging Leg Raises
2:49 - Isolated Leg Raises
4:36 - Cable Crunches
9:32 - Side Cable Crunches
13:43 - Oblique Hanging Leg Raises
15:35 - Weighted V-Ups

Credit to Clark Bartram of Six Pack Shortcuts & Abs After 40

Sunday, June 12, 2016

Shangri-La's Mactan Resort and Spa Fetes Global Wellness Day 2016

"He who breathes fully can live fully" says Yogini Xenia Momongan during the Shangri-La's Mactan Resort and Spa Celebration of Global Wellness Day on June 11, 2016. As breathing means living, we sometimes forget that our body needs to be physically well to breath well and live well. In this Era which everything is wired and instant, people have neglected the importance of healthy living as we are pinned to our busy schedules, work and other activities that we deal everyday. With the slogan “One day can change your whole life,” Global Wellness Day would be the first step to change your Health views and start living well.

[L-R] CBS/Istoryasalaagan.com Blogger, Tiburcio, Yogini Xenia Momongan and CBS President/CFB Author, Mark Monta

And we stayed at the 6th floor of this building, Shangri-La's Mactan Resort and Spa

Our Room in Shangri-La's Mactan Resort and Spa

CFB Author Chilling while reviewing the itinerary/list of activities

What a great view at Shangri-La's Mactan Resort and Spa!!

We planned to hold our Global Wellness Day in Shangri-La's Mactan Resort and Spa's Boat Jetty with their Sunrise Yoga on an early Saturday morning. But the weather did not cooperate which gave us cumulonimbus clouds instead of a smiling sunshine. Good thing they have an indoor spa, Chi which accommodated all Cebu Media and Bloggers who were participating the Global event. Our Yogini Xenia Momongan guided us with Stretches and warm-ups before doing Yoga.

Entrace to Chi, The Spa at Shangri-La's Mactan Resort and Spa

Yogini Xenia Momongan doing the bird pose

Yogini Xenia Momongan doing the standing bow pose

It was CebuFitnessBlog Author Mark Monta's first time on joining Yoga. We tried different Yoga Poses which I believe designed for Beginners as most of the participants admitted it was their first session too. As far as I remember, Yogini Xenia taught us Mountain Pose, Downward Dog, Warrior, Tree Pose, Seated Twist, Cobra and Child's Pose. After the relaxing activity, I honestly love Yoga than lifting irons in the Gym. But I'm still reconsidering some factors on switching from Progressive Resistance Training (PRT) to Yoga because I'm already comfortable with working out but let's see.

Yogini Xenia Momongan doing the standing dance pose

So, what do we expect after an early Yoga Session? Of course, a healthy breakfast of Champions which was prepared at Ocean Pavilion. We were joined by The Resort's Triathletes, Captain of the Philippines National Triathlon Team, Mr. Nikko Huelgas and of course, Shangri-La's Mactan Resort and Spa General Manager RenΓ© Egle. If you've been a Yoga practitioner, you really know what to eat as your post-workout fuel. On an early morning class, it is advisable to rehydrate first foor at least half a liter of water then have a little of everything - and I mean a little of protein, healthy fats and carbohydrates. Thanks to Shangri-La Mactan as they prepared everything for the participants. We had scrammbled eggs for protein, fish and some vegetables for healthy-fats and some wheat breads and other kind of breads for carbs. They are not just healthy, but very good and tasty.

Ocean Pavilion View of Shangri-La's Mactan Resort and Spa

Vegies on Display and for Eats!!!

Shangri-La's Mactan Resort and Spa Ocean Pavilion is really a venue for all occasions!

CFB Author Mark Monta's Healthy Plate.

Yes! We say Yes to Global Wellness Day 2016! It was really relaxing as we were freed from City Stress and Yoga indeed helped us be calm and enter into a deep meditation for a healthy benefits of our mind and soul. For some of the participants, this would be their first Fitness and Wellness motivation.

First celebrated in 2012, Global Wellness Day was established in Turkey as the “first” day dedicated to living well, and has now been accepted world-wide, and it is officially celebrated in 73 countries in 2015, reflecting its success. (www.globalwellnessday.org)

Monday, May 2, 2016

Top 10 LaBoracay Babes on Instagram

Earlier, we posted an article featuring the hot Hunks of #Laboracay2016. This time, we are giving a page to our dearest Sexy Babes who did a very good job in maintaining their curves months before the party week in Boracay! It is known for Ladies that it's very hard to lose belly fats. Hitting cardio everyday during Workout is exhausting but with proper diet, a strong and sexy body will be obtained. But of course, for diet means never starve to lose weight - eat right and eat less carbs.

Follow us in TWITTER : @cebufitnessblog and INSTAGRAM : @cebufitnessblog

Now, here are our sexy Ladies who flaunted their adorable Bodies in Laboracay last weekend!

1. @divinemlee - Blogger Divine is very "Divine" and adorable!

A photo posted by Divine Lee (@divinemlee) on

2. @143van - She's gorgeous!!! Lovely!

A photo posted by @143van on

3. @vjlovelle - Her name is Lovelitah and she got the lovely body!

A photo posted by Lovelitah (@vjlovelle) on

4. @jessssicasantos - Oh Jessica! The body is to die for!

A photo posted by Jessica Santos (@jessssicasantos) on

5. @nancyleonard1991 - Nancy said she is sunkissed! Oh! Oh! Oh!

A photo posted by Nancy Leonard (@nancyleonard1991) on

6. @mikarti - such cutie and sexy!!

A photo posted by @mikarti on

7. @_cjyoung - Oh! Those Curves are adorbs!!!

A photo posted by CJ Young (@_cjyoung_) on

8. @joycearanilla - Hikari is a chic in the sand.

A photo posted by HIKARI JOYCE FULGHAM (@joycearanilla) on

9. @k.t.e.a - who would love to play Volleyball? Let's?!

A photo posted by KT (@k.t.e.a) on

10. @vinaguerrero - Oh my Vina! You're such!!!! Oh La la!

A photo posted by Vina Guerrero (@vinaguerrero) on

You are welcome buddies!!!

Top 10 LaBoracay Hunks on Instagram

In the Philippines, May 1 is widely known as Labor Day. And instead of Workers protests and other street activities, some laborers chose to stay positive and celebrate the Holiday in the beautiful island of Boracay. Thus Laboracay was born. It is a summer party celebration in Boracay. Famous artists both local and foreign often visit Boracay during this time. It is marked by intense partying by the beach, lots of booze and good music. (src: laboracay.com)

Hunks of Laboracay 2016. (C) to the owners

Follow us in TWITTER : @cebufitnessblog and INSTAGRAM : @cebufitnessblog

It is also known that people who planned to attend this party were already preparing themselves months before the big day. As they say, the struggle is real. Strict diet and extreme exercises were their keys to obtain their hunky bodies for Laboracay. Six packs, mass shoulders and well-built upper extremity were the uniforms of Hunks in Boracay. In this special article, we are giving the highlights to our LaBoracay Hunks who deserve a space in this blog.

1. @culverpadilla - He was your Lifeguard!

*** Honorable Mention : @aresmeris - He's another hunk to save you from drowning!

2. @kenhanaoka - Naaah! Just flexing before going for a swim...
A photo posted by Ken Hanaoka (@kenhanaoka) on

3. @daviguison - This Fashion Blogger just wanted to get tan!
A photo posted by David Guison (@davidguison) on

4. @thejayperz___ - Is this your squadgoals for Laboracay? MJ Perez said yes!
A photo posted by MJ PerΓ©z (@thejayperz___) on

5. @guerrerofamoso - This Cebuano Yogi just wanted to be wet!
A photo posted by Famoso Guerrero (@guerrerofamoso) on

6. @denbrillante - Because this is Summer vacation! Just chill!
A photo posted by Dennis Brillante (@denbrillante) on

7. @blckmmba55 - Yes said Elmer! This is Boracay dude!

8. @kiddomanz11 - Here's another squadgoals for Laborcay!

9. @xsgarcia - Yes! This is how you do it!

10. @nikekulasss - Coz Laboracay is all about party and squalgoals! Check Nike and buddies! You are welcome!
A photo posted by Nike Sandoval (@nikekulasss) on

You are welcome!!!

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