Congratulations Dreamers!

Thursday, 21 February 2019  |  Bullish Insights

Congratulations to all the finishers of TBR Sun Life Dream Marathon 2019!

View videos from our media partners: Pinoy Fitness and Race Day Triathlon magazine below!

Race: New Balance Run On Philippines

Sunday, 11 November 2018  |  Race Announcements

Who isn’t excited about this race?!  Hope to see you there!

Event: New Balance Run On Philippines
Date: February 3, 2019
Venue: CDC Parade Grounds, Clark Freeport Zone, Pampanga

Race Categories: Run On 8K, Run On 16K and Power Run 25K (more…)

Oakley Launches the ARO Series for Cycling

Sunday, 11 November 2018  |  Gear + Gadgets

When you think of Oakley, you think shades.  But, this year, Oakley expands its reach into the cycling industry with its new Oakley ARO Series.

The Oakley ARO Series consists of three different helmets, ARO3, ARO5, and ARO7, that address different issues with headgear such as space, fit, and eyewear integration.  Housed in lightweight polycarbonate shell, these road racing helmets, are more than just protective gear.  Safety being the cutting edge of these helmets, each one is equipped with: (more…)

Ensuring Proper Nutrition for Endurance Athletes

Friday, 9 November 2018  |  Healthy Food + Recipes

As athletes, we often think we’re strong and invincible because of the long distances we’ve run or the number of medals we’ve earned from races. Truth is, because of the immense load we put on our bodies, we need to make sure that we get the right nutrition in to fuel all our athletic pursuits and also to recover quickly so that we can train hard again the next day.

Here are my top five tips to ensure proper nutrition for endurance athletes:

EAT YOUR CARBS. Sure, keto and low-carb are the trendy diets right now. But, as endurance athletes, we need carbs to fuel our endurance training. Bread and rice aren’t inherently bad. Just stick to red or brown rice or whole wheat bread. If you’re really iffy about taking carbs, take it during breakfast and/or lunch like me and skip it during dinner.

HYDRATE. Aim for 2 to 3 liters of water daily. Staying well hydrated is important to help maintain the balance of body fluids, energize your muscles, and help your kidneys rid your body of waste. Even better, it makes you look good and can help you lose weight.

CROWD OUT. Crowding out is all about filling your tummy with healthy wholesome food like vegetables and fruits so that you’re satiated and you don’t have much space left for junk. Sometimes, this is an easier strategy for healthy eating than stopping yourself from eating your favorite treats.

HAVE A GOOD PRE-WORKOUT MEAL. While intermittent fasting is all the rage now, I still would recommend a pre workout snack to provide you with fuel for your training. It could be as light as coffee and a banana with almond butter or pancakes with blueberries. Try what works for you depending on your training that day.

RECOVER WELL. What you eat after a workout is very important especially if you want to feel strong enough to train the next day. Make sure you have a good recovery meal composed of protein and carbs within 30 minutes of your workout.

I take milk after especially if I’m nowhere near a restaurant after training. One good option is Ensure, which is in vanilla or chocolate powder form. Just mix it with cold water and you’ve got yourself a great recover meal!

Ensure provides complete nutrition with all needed vitamins, minerals, essential amino acids, and essential fatty acids. It has 230 calories only per serving. I love that it’s also heart-healthy since it’s low in saturated fat, low in cholesterol, free of trans fatty acids and contains essential unsaturated fatty acids. It enhances gut health and immune function and supports bone health, too. Try it after your next workout!

 

Dealing with Diabetes

Tuesday, 6 November 2018  |  Family, Health + Wellness

Diabetes has tripled over the past 18 years from 171Mn to a scary 451Mn this year. Often times, we read numbers like this, forget about it, and go about our daily business. But, for me, the threat of diabetes is real because it runs in our family.

My dad had type 2 diabetes. People with diabetes basically have higher than normal blood sugar levels and, for those with type 2, the body loses their ability to respond to insulin and thereby becomes insulin resistant. It’s a life-long disease. I grew up watching my Dad and Mom struggle to manage the illness, especially when it came to Dad’s special diet. My dad loved to eat so I was witness to several playful fights over sugary treats or fruits that Mom forbade Dad to eat!

As for me, I’m a relatively healthy eater, but my sugar has always been borderline probably thanks to my genes. It’s a constant reminder for me to be very mindful of my (and my kids’) sugar intake and to be knowledgeable about diabetes.

PREVENTING DIABETES

My dad passed away 10 years ago, just as I was starting on my wellness journey. I wish I knew then what I knew now because I could’ve helped him adopt a healthier lifestyle (and significantly reduce the diet arguments with Mom hah!) Here are simple changes you can do now to prevent diabetes:

Drop the weight. Being overweight increases your chances of getting diabetes. Just by reducing your weight, you can cut your risk for type 2 diabetes in half. Although this may sound a bit difficult, the truth is if you adopt a healthy lifestyle, the weight will just come off naturally.

Stop smoking. Part of living a healthier lifestyle is to rid yourself of this habit. Seek the help of a doctor or friend for support. You could also switch your addiction with cigarettes to something healthier such as taking a stroll around a park after a meal or climbing office stairs instead of taking a cigarette break at work.

Move. You don’t need to start running marathons to get healthy. Just be more active throughout the week because exercising moves your muscles, which then use insulin. Try walking for 30 minutes 3x a week. Better yet, if you can get a fitness tracker, aim for 5,000 steps daily and slowly increase that until you can reach 10,000 steps daily. You can also try different workouts – zumba, yoga, crossfit, pound, boxing, and more – until you find one that feels fun for you.

Eat well. Focus on eating healthy carbohydrates and high-fiber food, like whole grains, vegetables, and fruits, and get your protein from heart-healthy choices such as fish. Avoid heavily processed food, sugary drinks, fast food and trans and saturated fats.

For a quick and easy healthy meal, you can try Glucerna. Glucerna is the only clinically proven nutrition formula for people with diabetes. It contains a slow digesting, low glycemic carbohydrate blend that helps manage blood sugar, heart health, and weight. It can actually control your hunger for up to 4 hours.

While Glucerna is designed for people with diabetes, I learned that even non-diabetics like me can take it occasionally as a snack or meal replacement. While it’s still best to eat a healthy and fresh diet, this is a better option to junk or fast food after a workout or when I’m in a rush. It helps that it’s delicious, too!