photo from allezhop.net

When I was a kid I would often hang from a tree branch in our front lawn imagining myself a gymnast or a circus performer. I would use the metal bar on the double-deck bed and do as many flips as I could until my arms would go numb or, when out on the playground, spend as much time as I can at the monkey bars. Such childhood memories were brought back when I saw a trainer demonstrate the use of the Pilates Cadillac machine, one the many equipment Joseph Pilates invented.

Named after the famous automobile in America, the Cadillac was devised by Pilates to rehabilitate his bedridden patients when he was a hospital orderly during World War 1. Also, known as “The Rack”, this piece of equipment looks like an orthopedic bed; a  four-poster bed frame with various bars, straps, springs and levers that may be adjusted variably to help facilitate more movement and flow into your Pilates exercises. It also has a push-through bar, which can be sprung from above or below, a roll-down bar, a trapeze or cross bar, arm and leg springs, thigh and ankle cuffs and hanging loops that you grab to raise your body up the table.

If you’re the adventurous  kind and fancy yourself a trapeze artist, you will be surprised at how you are able to make your body move in ways you never thought possible while suspended in mid-air. Through its repertoire of exercises, the Cadillac stretches the body, strengthens the back and spine, making it more flexible, while further developing the core abdominal muscles. Its a bit more complicated than the Reformer, another Pilates equipment mentioned in my previous post, so you definitely need a trained instructor to guide you on how to use it safely and effectively so you get the most out of your workout.

Most hospitals are equipped with the Cadillac but few regular fitness gyms have this type of equipment. Allez Hop Wellness and Balance Center tailor-fits their Cadillac Pilates program based on their clients’ needs, be it as a form of regular exercise or rehabilitative therapy. Either way, imagine how much fun your work out would be sans the hospital setting.

I myself have begun to think about getting myself re-acquainted with Pilates, which is offered at the gym I regularly go to, if only to get out of the exercise rut I’ve been in the past few weeks. It pays to really inject something new and different into your exercise regimen so you don’t slack off, and eventually lose interest in going to the gym altogether. And one thing about going around and finding places such as Allez Hop is that you are able to discover new ways to exercise.

photo from allezhop.net

I have only tried Pilates thrice since I became a Fitness First member if only to find out why some people get hooked on it. Body Balance/yoga classes being offered at the gym remain one of my favorites, along with Retro, Latin and Body Jam. Only last year has Pilates Ball beeen included in the menu of classes owing to its growing popularity among gym enthusiasts.

There are many kinds of Pilates, differentiated only by the type of equipment they use. At home you can do basic Pilates using an exercise mat, very much like yoga. Pilates Ball uses an inflated ball that allows the movement of limbs to increase core strength by strengthening the abdominal muscles along with increasing flexibility in the limbs. There exists, however, another kind of Pilates that uses a machine called the Reformer,giving one an increased range of motion and support, or helping one ease into some of the more complex Pilates movements. I got acquainted with it when I went to Allez Hop Balance and Wellness Center, a boutique gym located in Makati.

Its close proximity to Makati Medical Center  makes the center an alternative to those who may want to undergo rehab therapy. The center, however small, is surprisingly better equipped than most regular gyms I’ve been to. The Reformer alone costs around USD2,300 and the center has two machines which requires quite a bit of floor space when in use.

At first, the Reformer might look like a rowing machine I regularly use at the gym. It looks simple enough, yet upon close inspection and while observing a client at the center using it, I found it to be well-designed as to allow the user a full range of motions, from the basic movement to the most difficult and challenging. It actually assists the user into doing the exercise the proper way, with supervision from a trained instructor.  Like most  of the other Pilates equipment, the Reformer helps to improve core strength and, in turn one’s balance and posture.

Resistance is key in doing Pilates exercises with the Allegro Reformer and its sliding platform and color-coded springs allow the user to change the level of resistance when doing Pilates exercises.  Surprisingly, most of its users are one in saying that the less resistance there is, the more difficult it becomes because it is your own body that does the work. With more tension in the coiled springs, you have more assistance performing a particular exercise. Using less tension on the springs means using more tension in your own muscles. 

These strengthening exercises make it best for those who want a strong and well-defined body without being bulky.  Apart from the aesthetic benefits however, enthusiasts are one in saying that most rewarding thing about Pilates is increased srength that allows one to perform day-to-day tasks such as lifting or going up a flight of stairs with ease.   Some clients regularly come to the center for pain management after having gone through an injury or accident. The Allegro helps them in that respect, allowing them to move and function without pain or discomfort.

In a world where our body is under constant stress it pays to keep the mind and body in top form. Don’t you agree?

It's story time at Allez Hop Stretch 'n Grow

Kids sat silently as they listened intently to the story being played on the tarpaulin stage about a fierce dragon who lived in a cave who is very sick because of eating too much junk food. Now come the real heroes of the story, the four characters who represent the 4 basic food groups, who, in time, convinced the dragon to eat healthy.

I can’t recall the many times my mom used to tell me to eat my greens when I was a kid. Only when I became an adult did I finally realize the benefits of eating healthy and maintaining proper weight.  At Allez Hop, they believe in starting ‘em young.

The activity is part of Stretch ‘N Grow program of Allez Hop Wellness and Balance Center, a boutique studio dedicated to building and maintaining over-all wellbeing thru a wide variety of physical fitness programs such as pilates, spinning and P.T. classes in individual, couples (for married couples who want to work out together) and group sessions. Classes are tailored to individual fitness needs. They also offer rehab therapy and pre- and post-natal pilates classses by physiotherapists board-certified by  American Fitness Practitioner Association (AFPA).
With Stretch ‘n Grow, kids as young as 4 years old get started on health and fitness consciousness thru fun activities such as storytellig session, show and tell and movement activities. After the initial group meet at the center, the trainers then come to the school on a twice-monthly basis.

Kids are never allowed inside fitness gyms, especially around eqipment as they may cause injury. But at Allez Hop, they have one such activity where trainers introduce gym equipment and use in a fun way. Mr. Treadmill and Mr. Bike makes your heart strong, while Mr. Dumbell builds big, strong muscles. At this point, terms such as biceps and triceps are introduced and how muscles and bones work together.

Mr. Cadillac and Mr. Reformer elongates the muscles and makes you flexible so you may reach your toes. After each introduction kids are given a strong reminder never to come near them as they are “for your parents’ use” only.

Allez Hop, (means “let’s go” in French) opened in August 2008 and is the first of its kind in the country, located at the heart of Makati, a stone’s throw away from Makati Medical Center. Francesca Ballmer, its owner and general manager, is a Pilates practitioner specalizing in wellness and nutrition.

Nutritionists say eating  three main meals plus two nutritious snacks in the mid morning and mid afternoon is ideal to stay active throughout the day. Carefully planned snacking can be beneficial to one’s health, keeping your metabolism at an optimum and helping you stay focused on physical and mental activities throughout the day. Snacks provide energy, fiber and nutrients the body needs at that particular time of the day, and curbs the feeling of hunger right before a major meal, thus preventing you from eating too much. As a result, snacking may help train you to eat smaller portions and reduce caloric intake, especially if you need to watch your weight. 

 There are a lot of myths about snacking. One is that you can gain weight if you take rice meals as snacks. Contrary to what most people say, rice is a great snack food because it is loaded with carbohydrates needed for energy. It is  also an acid buster for those suffering from hyperacidity due to missed meals. A half cup is ideal while one cup should be eaten during main meals. The trick is to snack in moderation, choose the best snacks that are loaded in vitamins and minerals and are low calorie, and exercising particularly in the morning when you burn calories the most.

A tip: get a sturdy pair of lightweight running shoes

Remember when badminton became all the rage 10 years ago? Nowadays it’s running and jogging that’s experiencing a big resurgence. Every month some big company-sponsored running event at the The Fort in Taguig or Greenbelt in Makati is being staged while mini-runs are held weekly by clubs or small organizations for  fund-raising. Either way, running is a great way to keep fit as it not only fosters camaraderie but is cost-effective as well– you need only a pair of good running shoes and a nice route or track.

You can run with a group or by yourself, all alone, which is also a good form of therapy as running soothes the mind as well. Running stabilizes blood pressure, lowers blood sugar, lets you detox and burn fat. Many attribute their trim waists to daily running because it is one of the best belly-busting exercise one can do at any time of the day, sans equipment. Who needs a treadmill anyway when you can breathe in clean air while zipping past greenery and observing people as you move along?

If you have a fitness goal, say, lose a kilo a week, then look to running. I myself, the kikaygurl, can attest to the effectivity of running as a means to maintain weight. I took to running two years ago, sporadically at first, until I have come to enjoy it and made it a daily habit. It’s become as easy for me as brushing my teeth. I wake up, get my caffeine boost and run 15-20 minutes a day with my Ipod. If I have time, I go to the park, if not, I run within our residential compound and the adjoining streets.

There are running clinics being held every now and then which help novices get a few pointers on how to avoid the common injuries runners experience –shin splints, runner’s knee, tendonitis or sprain — but the most important thing to remember is to cool down and stretch. Get a nice, sturdy pair of running shoes, one that has breathable mesh material,  light weight, and is made specifically for running. If you find yourself able to run at least 3 km without tiring out, then by all means, join a running event and aim for the 5k. There is no limit to what one can achieve as long as you remember the cardinal rule: run to get fit and have fun while you’re at it.

Organized in collaboration with RunRio, the Superbods Run aims to help the public take up an active and healthy lifestyle through running while raising awareness on the issues concerning children’s welfare and the protection of the environment.

Through the event, Century Tuna hopes to raise funds for the benefit of the United Nations Children’s Fund (Unicef), a group devoted to the welfare of children and cooperates with the World Health Organization in immunization programs; and the World Wide Fund for Nature (WWF), an international non-governmental organization working on issues regarding the conservation, research and restoration of the environment.

During the event, Century Tuna will hold a raffle-for-cause, where race participants and guests can join by dropping off Century Tuna labels at registration and drop-off venues. Raffle participants will not only have the chance to win exciting prizes, but will also get to help the beneficiaries of the event. For every Century Tuna label dropped, a corresponding donation will go to the Unicef and the WWF. The Superbods Run, dubbed the “run of the century,” will feature four race events: 3km, 5km, 10km and 21km. Male and female top finishers will go home with big cash prizes as well as special prizes from Century Tuna, Nike, Timex and Nature Valley. They will also receive RunRio Finisher’s shirts and medals.

Some of the country’s hottest celebrities are also expected to participate, including Century Corned Tuna endorser Derek Ramsay, Superbods 2009 winners Van Victor Leaño and Theresa Fenger, and Coach Rio de la Cruz of RunRio. Fun activities will also be featured such as capoeira, yoga, and running sessions. Everyone can also enjoy delicious Century Tuna treats and try out Century Corned Tuna, a new and delicious way to enjoy healthy tuna with a delicious corned beefy taste.

 Run for health and for a good cause at the Century Tuna Superbods Run 2010. Registration is still ongoing from Feb. 9 to 15, only at Nike Park Bonifacio High Street and Second Wind Running Store.For questions, call the Century Tuna Superbods Run Secretariat at (02) 703-1736.

Are you into sports? If not so much, there are a lot of fun activities you can engage in so you won’t feel its a workout at all. Remember, excess fat is unused fuel in the body and regular exercise helps us to use stored fat. Males and females don’t burn fat at the same rate, even if they are doing the same thing.

If you’re counting calories, here’s a good idea of how much calories you actually burn when you engage in any of these activities:

Activity                                                                  Female                         Male

Brisk walking                                                         215                                299

billiard,bowling, golf,                                        189                                198
table tennis and volleyball

stretching/ flexing                                              152                                183

cyclcing*                                                                 247                               198 
slow walk*                                                               180                               168
badminton*                                                            315                               198

dancing,gardening,swimming                        315                                 336
and tennis

jogging                                                                      281                                363

basketball,climbing,running                           378                               396
and football

strolling                                                                    144                               150 

walking at a normal pace:
flat surface                                                               148                               195
uphill                                                                          276                              342
downhill                                                                    180                              186 

*Females have a higher metabolic cost for cycling, badminton and walking slowly than males. Metabolic cost is the energy expended in performing an activity.

As we all know, the best way to get into a habit of fitness is to start slow and gradual.  Like myself, for instance.  I found out just this morning that I gained two kilos in just two weeks since I got a little lazy. Normally, that would have freaked me out. But just before December I was really telling myself I have a right to feast on the best suckling pig and all the pancit malabon and kakanin I could lay me eyes on since, ahem, I was in fighting form at 114 lbs. The real challenge these coming weeks is how I can get back to my old eating habits, habits that took me almost two years to form, before all the holiday food mayhem. 

It takes 21 days to start and break a habit so whatever fitness goals you may have, it is possible to achieve them by month end. Okay, keep telling yourself that IT IS possible because the moment you stray from the thought, all is lost. Here is a list of all the possible, achievable fitness goals I or even you can start on right away.

Lose one pound a week by counting calories. Remember 3,500 calories equal one pound. If the required caloric intake for you is 2,0o0 calories a day, simply have a caloric deficit of 500 calories a day. Do the math (500 calories x 7 days = 3,500 calories a week). By week’s end, you would have lost one pound.  If I start this week, I would have lost 4 pounds by month-end; just in time for Valentine’s Day.

Why drive when you can walk, why walk when you can run. Kill two birds with one stone, so to speak. Apart from the fact that you get to save up on gas,another staple in our New Year resolutions list, you are being environment-friendly, something each one of us should take seriously in light of the many natural disasters (e.g. Ondoy flash floods, erratic weather changes never before seen in Philippine meteorological history) we have experienced in 2009. I believe Pinoys have become so spoiled and  lazy at walking because of the jeepneys; a mere block and we would still prefer to ride a jeepney rather than walk. Not so in other Asian countries where people are so used to walking. They walk from their suburban homes to the  bus station or tram that will take them to the city. When they alight from the bus station, they walk  through the labyrinthian MTR station to their high-rise building offices where they work. No wonder they  pepper the city with pocket parks that have centuries-old trees. Who would want to walk through grubby cemented streets with not a tree in sight? That is, sadly, the case here. If more people get into the walking habit, they will soon want to do something about the eyesores in city streets. In my case, I learned to run before I learned to walk. Running made me lose weight faster and kept me at my ideal weight. Only then did I realize how a mere two blocks can take me about 10 minutes of running and 15 minutes of walking. When I walk, I meet people along the way hence I’m no longer a stranger in my own neck of the woods.

Load up on fiber and go fish. Don’t you just feel like going vegetarian after the holiday season not so much as a penance for all the bingeing you did but because the mere sight of meat does not appeal to you any longer?  Okay. I ate my lion’s share of suckling pig and roast beef, made mince meat of barbecue, ate my way through half of a chicken relleno and gorged on Christmas ham like there was no tomorrow. I am not exaggerating here. So where do you go from here?  The extreme perhaps would be to join PETA or become a Seventh Day Adventist. In my case, I very much prefer fish dishes, fruits, vegetable dishes and salads now more than ever. Cereals in the morning save me more time and give me energy the whole morning without giving me that heavy feeling.  Whole grain cereals are really a good source of fiber, B-complex vitamins, folate and minerals such as magnesium, zinc, phosporus and iron. Keeps you trim and young as it has phytochemicals and antioxidants. Soya is another one of my favorites. Fruit Magic’s Soy Magic Belgian Chocolate flavored  Milk is also tops on my list. The best taho dessert and tokwa  (soya bean curd) for me can be bought at the cafeteria of the Manila Adventist Medical Center in Pasay. Their tokwa is organic,  fresh and cost less than the supermarket or specialty store variety. You can buy them in bulk.  I so love their whole wheat Cinnamon loaf. As soon as the freshly-baked goodies are set on the counter, they are gone, I tell you. If you don’t get them at 9 a.m., you wait until the next batch comes in at 2 p.m.

Keep moving, be active, sleep  early. A simple equation. Calories from food intake should not exceed the calories you need to fuel your needs and support your activities. This means you don’t need fad diets to lose weight and keep it. Really. The only sensible way to lose weight permanently is to eat according to your nourishment needs and your daily physical activities. Do not eat more than you can chew, er, burn. This is where self control comes in. Stay focused on your goal. A tip: overweight people are usually the ones who sleep very late. You have time to contemplate that last piece of chocolate cake in the fridge. If you don’t keep your mind on your goal, you will reach for that cake. If you are asleep, you just…sleep. You may dream about the cake but you won’t feel hunger. Save it for tomorrow when you can burn off the calories.

So there. My fitness resoluations are really so simple, aren’t they? The simple stuff are usually the ones that are easier to keep and make a habit of. Remember, it takes 21 days to start or break a habit.  Get past that and you stand a better chance of keeping your fitness goals  so that when summer rolls along, you are again in fighting form.

Vitamins and minerals in regulating foods keep our organs healthy. They promote good eyesight, growth, teeth and bone density, and healthy blood. They also shield us from allergies, asthma, infection and common diseases by strengthening our immune system. Vitamin A makes us beautiful with vibrant skin and glossy hair, while some minerals like magnesium effect our mood and feelings.

Antioxidants replenish damaged cells caused by free radicals, by-products that are produced when oxygen is used up. The presence of antioxidants in our body protects it from chronic diseases such as heart disease, cancer, diabetes, and hypertension as well as other medical conditions.

Fiber in most fruits and vegetables helps the body get rid of waste by acting as sweeping agents in the intestinal tract. Toxins that stay in the body cause illness such as constipation, hemorrhoids and colon cancer. Fiber also binds fatty acids and prolongs satiety which regulate blood pressure and blood sugar respectively. Below is the Recommended Daily Intake from the National Food and Research Institute (FNRI):

When you're on the go, dried fruits are your best bet to keep to the 5-a-day rule

Apart from the granola I keep in my small shoulder bag, I also have these tiny packets of dried fruit that I munch on when I need an energy boost or too busy to get lunch. Not only do I stave off the hunger, I also get to follow the 5-a-day fruit consumption. In fact, a  single tablespoon of dried fruit such  as  pineapple, mango, cranberry or papaya  counts  as your five-a -day portions. It can be even higher in certain antioxidants than fresh fruit. Dried fruits are a good source of fiber and roughage which can help to promote colon health. Plus, they have a shelf life of up to a year and take up little shelf space in your cabinets. When you’re ready to eat them, it’s as simple as tearing the wrapper off the package and enjoying them straight from the bag. Sure beats getting that pastry, biscuit or chocolate bar. So keep some fruit in your car, in your bag or on the desk at work to dip into to beat those mid-morning, or mid-afternoon energy lows.