Thursday, December 27, 2018

Top 5 Tips : How To Burn Post Holiday Fats?

Guilt! This is what I was feeling when I indulged myself to every menu and food served in our table during the Christmas and Holiday season. But I did not feel sorry to myself. In fact, I am more determined to lose these gained fats with my own exercises and activities which can surely be followed and executed even at home.

So, are you excited to know how to burn those celebratory calories? I've been doing research before writing this article. I clicked on my favorite Reader's Digest and WebMD sites and put all needed info into one. Now check this out!

1. Drink More Water

Water has been very useful in everybody's diet. Keep dehydrated and drink more water, thus you might consume less food. Also, a lot of cravings are felt during the Holiday Season but sometimes we mistake thirst for hunger. So I believe next time you get hungry, try to grab a glass of water first and then you'll realize you just need liquid than solid.

2. Shop Till You Drop

You might find this funny but when I read this in WebMD, I really think this is helpful. Shopping from one Store to another really takes a lot of effort and I even see myself in sweat standing and walking from stall to stall. This means calorie burn, right? A little step for a bigger goal!

Enjoy shopping my friends!

3. Walk and Set a Daily Exercise Routine

Walking has always been our easiest and probably the effective way of losing weights. Walking to the nearest store to buy something. Walking to the gym from home. Walking with your dog around the community during Holidays. Just do walk if you can. If you keep up a moderate walking pace, expect to burn 250-300 calories hourly.

Of course, Daily Exercise! I personally recommend Jumping Jack. Buy a jumping rope and get yourself jumping at home with it.  Per WebMD research, Jumping rope is a great calorie-burner. "It's certainly good for the heart," says Peter Schulman, MD, associate professor, Cardiology/Pulmonary Medicine, University of Connecticut Health Center in Farmington. "It strengthens the upper and lower body and burns a lot of calories in a short time, but other considerations will determine if it's appropriate for an individual."

4. More Protein Eats!

I read a story about eating more protein means less hungry next meal. Also, protein helps build muscles and fewer fats. So go for protein diets such as chicken, peanuts, low-fat soy drinks, and oatmeal.

5. Less Soda, Easy on Alcohol

According to RD, "Soft drinks are a major source of empty calories in the American diet." which means we drink a lot of soft drinks but they won't satisfy our appetite. In addition, go easy with Alcoholic drinks as they got a lot of calories. Say, for example, a 12-ounce beer has 150 calories and how much more for a margarita which has a bigger calorie punch. Generally, if you crave for some liquid, always grab water or any juices - they are a better alternative.

Enjoy the remaining days of Holiday my friends but don't forget to take it slow!

Tuesday, September 4, 2018

Why should we choose Kaiser Medical Center for our Healthcare?

As what the famous and overused quote said, "Health is wealth." Indeed, our health is the greatest wealth that anyone can be proud of. There are people out there who got all the money in the world but is struggling or fighting for a certain disease. My point is we should always take good care of ourselves no matter what. But how can we do such if don't have the knowledge and equipment on what are the happenings inside this biological body of ours? Then here comes Kaiser Medical Center.

Check out this teaser for their SM City Cebu Branch

Why should we choose Kaiser Medical Center for our Healthcare and Medical needs?

1. Kaiser is one of the top most healthcare company in the Healthcare Industry in terms of capitalization and market share.

Kaiser is fully compliant with the regulatory requirements. Their Kaiser health plans are designed by a Licensed Actuary not only to ensure compliance with established government regulations but also to make sure that their products are financially sound and stable.

2.  World-class types of equipment.

3. Kaiser Medical Center offers various services for Short-term care.
4. Kaiser Medical Center partners with at least 11 Hospitals in Cebu!

5. Kaiser can help you online! Just a file a ticket in their Support Center.

6. Their website offers random healthcare tips for free!

This might not be a big benefit but reading those rolling healthcare tips of Kaiser in their website can guide and remind you to be healthy at all times.


(032) 383 2017
(032) 383 2018

0925 3019 888
0925 3053 888

Twitter: @KaiserVISMIN

Monday, August 27, 2018

These Activities Can Burn Fats,Try Them In Danasan Eco Adventure Park!

When it comes to traveling, we always check out some beautiful beaches or maybe just chill with booze and nachos on the poolside. But later we realized this will just add to another problem which is getting other lbs for a week or two which leads us to double time on our exercise and gym routines. But if you wish to find a vacation with adventure and at the same time burn some fats and loss weight? You should try visiting Danasan Eco Adventure Park in Danao Cebu!

Sometimes people love to find and try their limitations when it comes to adventures. And together with my blogger friend,, we were able to conquer our fears of heights, having a great time and fun and of course, burn those fats! So what are those adrenaline rush activities that I recommend for burning those calories while enjoying at the same time? Check out my list!

1. Zipline

Aside from the fact that this activity helps release stress, when you spend the day zip lining you’ll lower your blood pressure and burn plenty of calories, all while having the time of your life! (healthfitnessrevolution) And of course, fresh air is another add-ons!

2. Sky Bike

You definitely know how biking can burn calories. In Danasan Eco Park, you can try it above the sky in a roundtrip ride. So, if you wish to burn more calories, just go to the cashier and get another ticket for this amazing ride!

3. Speedway

Do you know karting can burn 358 per half hour? Yes! According to, Karting has a number of health benefits including an increased heart rate, strength building, improvements in reflexes and reaction time, and burning off calories to help aid weight loss. The research found that the group burned an average of 358 calories per half hour while karting – almost 40% more than calories burnt through jogging.

4. ATV

All Terrain Vehicle or ATV is my favorite ride I did last weekend in Danasan Eco Park. And according to, Sitting is generally frowned upon in the fitness world, but there's an exception to every rule, especially where the rugged terrain is concerned. Sitting on an ATV or a side-by-side as you ride over rocky embankments and through low-water crossings requires core strength and control, as well as mental focus, all of which tax your system and ramp up the calorie burn.

5. Horseback Riding

Do you think horseback riding can just give fun to your life? Think again as this exciting ride can burn up to 200 calories in a 45 minutes time. This is not a fraud as this is supported by Texas A&M University. Actually, this is my second favorite next to ATV Ride.

6. Sky Drop

When you try this heart-pumping ride, Skydrop can help you lose some weights! How? During this ride, you will shout out so hard! And According to thelist, Laughing burns calories by causing your heart rate to rise by 10 to 20 percent. Laughing intensely for an hour can burn as many calories as lifting weight for 30 minutes, those same scientists have found.

7. Wake Boarding

Last weekend, we haven't try wakeboarding since there's no more time. But mind you! According to, wakeboarding can burn up to 500 calories per hour. Waterskiing and wakeboarding target your back, core, abdominal and leg muscles. The effort you will put into pulling with your upper body and pushing with your lower body makes for a whole-body workout. Your legs and core will be engaged throughout the ride.

8. Waterfalls Trekking

Why I love trekking is the benefits of burning calories during hiking. This works both muscle and cardio of our body. This activity can burn from 400-500 calories in an hour! Imagine that? Fun and burning fats together in one!

9. Wall Climbing

Pic by
Just like rock climbing, wall climbing requires full body strength while going up and down the wall. According to, rock climbing can burn anywhere from 500 to 900 calories per hour, provided climbers keep rest to a minimum between routes. Research suggests rock climbing can also build strength, power and bring aerobic and anaerobic fitness levels to new heights.

10. Ropes Course

Most of the time, ropes course is made for team building and development. But aside from this purpose, do you know that this activity can burn from 100-172 calories for 30 minutes?


Telephone No. (032) 239 5653 | (032) 239 5654
Mobile No. (0917) 301 3171 GLOBE | (0922) 865 5779 SUN
Facebook: @DanasanEcoAdventure

And after all those activities, you can chill in their relaxing pool!

Wednesday, June 13, 2018

Shangri-La Mactan Celebrates Global Wellness Day 2018

On June 9, 2018, Global Wellness Day was celebrated by health and wellness enthusiasts around the Globe. Here in Cebu, it is feted in a well known way - the Shangri-La Mactan way. Just like every healthy routine, eat first then exercise and then rest. Not just that, in Shangri-La Mactan Resort and Spa, Global Wellness Day is always an exciting festivity with Total Wellness from sustainable and organic cuisines, tranquil spa journey, exciting fitness activities and healthy cocktails.

Global Wellness Day at Shangri-La Mactan Resort and Spa
Global Wellness Day at Shangri-La Mactan Resort and Spa

What we did that day? It started with a healthy Breakfast buffet at the Lobby Lounge of Shangri-La Mactan Resort and Spa. But before that, a very relaxing back massage welcomed all joiners to start their day.

Back Massage Before Breakfast
Back Massage Before Breakfast

Healthy Breakfast Buffet at the Lobby Lounge
Healthy Breakfast Buffet at the Lobby Lounge

Healthy Breakfast Buffet at the Lobby Lounge
Smile after filling the stomach

Then, after that healthy grab, we proceeded to the exciting Water Shiatsu Massage Tutorial at the Chi Spa.

Water Shiatsu Massage
Water Shiatsu Massage

Afterward, a four-meal healthy course was prepared at the Acqua restaurant.

Bloody Mary Healthy Drinks
Bloody Mary Healthy Drinks

STARTER: Insalatina di Mare Al Pistacchio
STARTER: Insalatina di Mare Al Pistacchio
SOUP : Zuppa di Aragostelle e Rum
SOUP : Zuppa di Aragostelle e Rum

PASTA: Tortelli di Pescato al Nero
PASTA: Tortelli di Pescato al Nero

DESSERT : Macedonia di Frutta e Gelato
DESSERT : Macedonia di Frutta e Gelato

Of course,  I was personally excited on this kind of exercise, the POUND by Z!NK  at the Treasure Island was then started after lunch.  According to, in POUND class, each participant gets a set of drumsticks. (They’re specially made for the workout and called “rip sticks.”) This high-intensity interval workout incorporates rhythmic movements to get the class literally pounding the floor as they sweat. The genius of POUND class is that the music and high-energy drumming make the time fly past.


Wednesday, April 4, 2018

Intermittent Fasting or Keto Diet, Which is the best?

I promised to do CFB blog hiatus for 5 months but thanks to these two famous diet that trended online, I broke my promise! I was asked by a friend why not choose Intermittent Fasting or Keto Diet to really lose some weight? I was then teased that I've been working out for years but there's no outcome?! Again, my real goal for fitness is not just about abs and muscles, in my 31 years of age, it is now more on health and fitness - internally and more on externally. For me, why should you now follow either of the said diet? Check this out!

Working out. Pic by
According to Catherine Orda of, This is what happens to your body during intermittent fasting:

Starts with the Liver : What’s happening here is that rather than using up the little glycogen you have left in order to synthesize energy for your body and brain, you’re burning stored fat instead—so you are literally burning fat to survive.

Then to the Brain : Once you’re in that process of burning stored fat, what happens next is you release chemicals called ketones. These chemicals help build and strengthen neurons and neural connections in areas of the brain responsible for learning and memory. Intermittent fasting (or periodically restricting calories) signals the brain to create protective proteins that strengthens its connections, thus improving cognitive function and promoting the growth of new brain cells.

Then to your Belly : When you have low glycogen levels, your body has no choice but to burn stored fat in order to synthesize energy. The good news is that the fat being burned includes stubborn belly fat.

Then to the Muscles : Shedding pounds leads to the loss of fat tissue and muscle, but intermittent fasting can ramp up fat burning so that you lose more fat and less muscle.

Then to your Heart : Nonetheless, it’s been found that intermittent fasting positively affects the way you metabolize cholesterol and sugar such that levels of bad cholesterol can be decreased by up to 32 percent and triglycerides by up to 42 percent. This can reduce your risk of gaining weight and developing diabetes, which are both risk factors for heart disease.

And here are some side effects of Ketogenic Diet according to

Loss of salts 
Keto-flu : During that time, and especially at the end of the first week, it is likely that you may feel some symptoms that are similar to the flu, such as:

  • Brain fog / slow thinking
  • Dizziness
  • Fatigue
  • Racing heart rate when lying down
  • Insomnia
  • Cravings

Changes in bowel habits : Drink plenty of water and consider increasing your consumption of non-starchy, fibrous vegetable, legumes, nuts and seeds, as these are all good low-carbohydrate sources of fibre.

Leg cramps : One of the causes of leg cramps on a ketogenic diet is a condition called hyponatremia, which occurs when the level of sodium (salt) in the blood is too low.

Bad breath : Ketones can be released in the breath, as well as in the urine and sweat. Acetone is a form of ketone that when released on the breath may lead to a metallic taste in the mouth or a less-than-pleasant smelling breath.

Loss of energy : One of the biggest misconceptions about ketogenic diets is that a lack of glucose depletes the body of energy.

Maintaining steady energy levels is actually more challenging on a standard diet as it varies according to fluctuations in blood sugar, which is dependent upon the insulin response to carbohydrate intake.

Thursday, January 4, 2018

40-Year Old Bachelor Determines To Live Healthy While Working At Fast-food Chain

Working in a famous fast-food chain as a high-ranking employee is indeed a stressful yet fulfilling job. But this won't stop a 40-year old Bachelor who is living a healthy lifestyle for 4 years already. Despite a hectic schedule, Nelson Judaya always gives time to go to the gym and sweat it out. Together with his mother, they get a one of a kind bonding while getting fit together.
Nelson Judaya from 226lbs to 170 lbs
Nelson Judaya from 226lbs to 170 lbs
Nelson is a Regional Marketing Manager of a big fast-food company in the Philippines. A lot of meetings are thrown every week, sometimes every day. He drives to different locations when there's a need to visit a branch. This is how occupied his schedule is. But his determination to work hard in his job is as equal as working hard to be fit and healthy. Remembering his foundation of why he started this endeavor, "It took so much determination and focus. Thus, I scheduled a vacation leave for 7 days with only one goal... to go to the gym and lose weight. I started at 6am and end at about 10am.  I did all the daily program. It was so painful and tiresome making me sleep and rest the remaining hours of the day." Nelson said. "For me, that one week was the foundation for creating my fitness habit. It was that 7 days of exercise that created a pivotal routine of really getting to where I am now, from a body weight of 226 lbs to 170 lbs losing a total of 56 lbs," he added.

Before and after pics of Nelson Judaya and his mother
Before and after pics of Nelson Judaya and his mother
Here's an exclusive Question and Answer from our first featured Gym Buff for this year 2018.

CFB: What is your motivation why you started in this field?

What keeps me doing what I'm doing is the conscious decision to never stop until I'm proud... I am yet to have 6 pack abs and there's no stopping even after that moment comes. Working out should be part of everyone's lifestyle that's why I'm making it part of the regular things I do daily.

CFB: In regards to weight training, can you give us an overview of a typical week?

On weight training, it's basically two to three times a week. I perform the basic and simple routines since I really don’t want to be so muscular. I just want to look lean.

Before and After pic of Nelson Judaya
Before and After pic of Nelson Judaya

CFB:  How much and what types of Cardio do you do?

I have cardio every day. It’s generally intense cardio of 10 – 20 minutes and about 25 – 45 minutes of low intensity, I also make sure I don’t overdo it.

CFB:  What are the contents of your fridge?

It’s just the regular content of most people. It has vegetables, fruits, yogurt and some mix of red and white meat (pork, poultry, fish, and Beef).

CFB:  What is your favorite health food? Favourite cheat food?

Favorite Health foods are fruits, green salad, all types of nuts and raisins. Favorite cheat food is any sweets be it cake, ice cream or doughnuts.

Nelson Judaya selfie in his workout
Nelson Judaya selfie in his workout
CFB:  What is your usual post-workout meal?

It’s a full meal consisting of green salad, rice, meat, and desserts. Usually, it’s a full meal during breakfast since I go to the gym in the morning, normally at 6am.

CFB:  Who are your favorite athletes or fitness competitor and why?

Michael Fred Phelps II, I’ve always loved the water and It’s my dream to be a real swimmer.

CFB:  Which part of your body serves as your best asset? Why?

My shoulders, I guess its naturally broad and I think it makes me look more fit.

Nelson Judaya selfie in his workout
Nelson Judaya selfie in his workout
CFB:  What 4 tips you can give to newbies who love to go to the gym and want to live a healthy life?

4 tips that worked for me and may benefit you, can be summarized into FITS:

FITNESS schedule should be treated compulsory – it should be an obligation, similar to being at the office by 8 am, no IF’s no BUT’s. It’s a must!

INSTILL a habit of sticking to your meal plan. Losing weight is more than just exercise. The real challenge is what you put in your mouth when you are hungry. You have to be mindful of the calorie intake. Sometimes, you are not really hungry but you are just craving for something to eat try to be conscious about it and eliminate the "just craving" part.

TAKE a record of your progress. You may monitor your weight by writing your numbers on a paper, display it in your room. List the calories you burned in your cardio exercise and make sure you beat it the next time. Remember… if you don’t know where you are, it doesn’t matter where you are going. Don't trust your memory it's different when you really see it. You may even graph it to see your pattern.

STAY committed… keep a nothing-can-stop-me-from-exercising attitude. Keep moving forward and learn to enjoy what you are doing so that it won’t feel like you’re just working out. At most times it's the mindset that makes you do what you do... decide to exercise, no excuses.

Nelson Judaya in Paris
Nelson Judaya in Paris
CFB:  What are your future plans? 

Train to be a marathoner and soon a triathlete.

CFB:  What is your favorite fitness quote?

Don’t stop until you are proud... keep moving forward.

Twitter Facebook Digg Stumbleupon Favorites More

Design by Free WordPress Themes | Bloggerized by Lasantha - Premium Blogger Themes | Facebook Themes