Wanna Run? Here are 6 Tips to Get You Started

Wednesday, 31 August 2016  |  Running + Triathlon

Running at Fitness First before work. Do you know that I started running on a treadmill before I tried road?

In my years of running, the most common question I get from people I’ve just met is this: How do I start running? Truth be told, despite all the information in books, magazines, or online, it’s not as complicated as you think. Here are simple and practical steps to take on how to get started running: (more…)

How to Prepare for Your First 21k… or Gatorade Run’s 22k

Friday, 6 November 2015  |  Running + Triathlon


The half marathon is a favored distance among many. For experienced runners, it provides enough of a physical and mental challenge without wearing one down during training or on race day like a marathon. For newer runners, it is the distance that takes one from being a recreational runner into an endurance athlete. A half distance is by no means half of just anything; it’s a full on challenge that should be taken seriously with proper training and preparation.


Unless you’ve been living under a rock, you may have heard that Gatorade will be having its Gatorade Run with 11k and 22k. I hear Gatorade is preparing a lot of surprises for us runners in the last kilometer of the run. Now, if you truly want to be alive enough to experience all that as you run towards the finish line, you may want to read my tips on how to prepare for your first 21k: (more…)

20 Tips for Marathoners

Monday, 16 February 2015  |  Running + Triathlon

DM2014Photo courtesy of Photo-Ops

Here’s a list of marathon tips that we compiled and presented at our last Bull Circle that may help not just our Dreamers (who are running their first marathon in 6 days!), but everyone out there training for and running a marathon: (more…)

15 Best Tips for Runners from Premier NYC Sports Physio Francis Diano

Tuesday, 23 December 2014  |  Running + Triathlon


I attended the 1-day Workshop of premier NYC Sports Physio and running consultant Francis Diano on Race Preparation and Injury Prevention last December 20. It was, by far, one of the best talks on running and multisport that I’ve attended. Here are the top 15 tips I learned from Francis that can help us all improve at our sport… (more…)

Clean & Mean Routine: Tip 1 – Eat Clean Food

Monday, 13 January 2014  |  Healthy Food + Recipes

TBR Clean & Mean Routine is a series of nutrition and wellness tips for people who wish to start the year right by living cleaner, healthier lives. New tips are posted every Monday from Jan. 13 to Feb. 24.


This week, from January 13 to 19, focus on eating clean, wholesome, nutritious food. I know, you’ve heard this many times before. Everyone knows that this is the key to losing weight. It really is! But, for most of us, the difficulty comes in applying it. We can eat healthy for a day, or maybe a week, and then we fall off the healthy eating wagon and feel like a complete failure.

The difference now is in your mindset. Change your mind about healthy eating. Do not even think that you’re going to start a new short-term diet today. You’re not. You are starting a new, better way of living. Ready? Game!


What food should you be eating most of this week? Clean food!

Clean foods are foods that are as close to its natural state as possible. They come from nature. These are fruits and vegetables, whole grains, lean meat, fish, and nuts. They rarely come packaged, but, if they do, they have only one or two ingredients in the label.

Choose a banana over a packaged bar.
Choose tilapia and brown rice over spam and white rice.
Choose fresh buko juice over soda.
Choose a handful of nuts over a bag of chips.


By eating more clean food this week, we will fill our bodies with healthy food that make us feel satisfied so that we don’t even have space for junk. This is what we call CROWDING OUT in my nutrition school.

This week, focus on all the clean food you can have and get excited over it. Try a new fresh and healthy recipe. Think of new restaurants that serve awesome grilled salmon and fresh salads. Look forward to eating. Period.

Since we’re just starting out, you may notice that you still want to eat some not so good food. Go ahead. Don’t stress over it. Just do so in moderation and make sure you are eating the clean food that you should be eating. You’ll notice that, as you go along, you’ll be craving less of the junk and filling yourself with clean food without even thinking about it.


Two things I don’t want you to do this week:

1) DO NOT think about all the food you will scrap from your diet this week. DO NOT tell yourself that, this week, you will not have red meat, rice, dessert and soda. This will leave you feeling angry and deprived. And, if you mess up, you will feel like a complete failure. Focus on the good food you will be eating and how you are nourishing your body.

2) DO NOT be too hard on yourself. I said we want to eat clean MOST of the time, but SOMETIMES we can allow ourselves to indulge and enjoy not-so-healthy food. So, if you want to have a taste of cake or a sip of soda, go ahead! Life is too short to quit eating cake for a whole year (I have friends who’ve done that. Boo to them!) I say, live your life to the fullest!


Come and join me and others on our TBR Clean & Mean Routine!

Here’s how to join:

  • Post a comment on TBR FACEBOOK PAGE that you commit to practicing the tip for the next 7 days. If you don’t have FB, you can post your comment on this blogpost.
  • Watch out for our weekly TBR Clean & Mean Routine tip every Monday. I will ask you to post a comment on each of those weekly tips until February 24.
  • Throughout the week, feel free to chat and converse with others in the TBR FACEBOOK PAGE who are trying to apply the weekly tips in their lives.
  • By the first week of March, I will ask you to submit a story on how this plan worked for you and what changes you saw in your life. The most compelling and interesting submission will win a pair of running shoes from me.

Let me know how this week goes for you! See you next Monday!