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!

Weight Management for TBR Dream Participants

Friday, 22 October 2010  |  News + Promos

Surprise surprise! We have a special offer for TBR Dream Marathon 2011 participants. As part of your training, lifestyle and weight loss management coaches, husband-wife team, and contributors of TBR Magazine, Armand and Mitch Felipe Mendoza, will be offering a WEIGHT MANAGEMENT PROGRAM for TBR Dream Marathoners. Yey!  Get this…it’s for FREE!

Here are the details:

WHAT? Weight Management Program by Armand and Mitch Felipe-Mendoza

WHEN? During the 5-month training period of TBR Dream Marathon

FOR WHOM? Exclusively for TBR Dream Marathon 2011 Participants. Program is recommended for those who want to lose weight safely and properly while training for TBR Dream Marathon



  1. To guide participants in their weight loss journey (if this is their goal) by giving advice on balanced eating and exercise
  2. To promote responsible running by preventing injuries while training and avoid overtraining
  3. To prepare runners for weight maintenance even after the marathon


  • Group weight loss sessions (once a month)
  • Weigh ins
  • Monitoring
  • Exercise and food program
  • Tips on weight loss
  • Tips on cross training


Armand and Mitch Mendoza will conduct the weight management program. While the program is exclusively for TBR Dream Marathoners, meetings, consultations, or group sessions will be coordinated and conducted by Armand and Mitch.


Armand and Mitch want you to get started early, so first WEIGH-IN and meet up for those who are interested is scheduled for three days next week (choose one):

  • October 25, Monday, 6pm
  • October 28, Thursday, 7pm
  • October 30, Saturday, 530am

Please choose one day and pre-register by emailing:

  • Armand –
  • Mitch –

NOTE: Bring your TBR Dream Card as proof of your participation.  No card, no entry in the Weight Management Program.

Next WEIGH-INS and SESSIONS will be emailed to you by Mitch/Armand.


NO. This is a special offer from Armand and Mitch.  They decided to offer this free service after noting the need for experts to guide and regularly monitor runners who joined the marathon while hoping to lose weight.  It is not mandatory for TBR Dream Participants.



Armando “Armand” Mendoza Jr., PTRP is a licensed physical therapist, an ACE-certified personal trainer and lifestyle & weight management consultant for 10 years. He specializes in weight loss programs that integrates exercise training, healthy eating, lifestyle coaching and behavioral modification. Armand is also a full marathon-running coach and a certified sports nutrition counselor. At present, Armand focuses on lifestyle modification/weight management coaching for private/corporate clients and is currently the weight loss columnist for Men’s Health Philippines.


Mitch Felipe-Mendoza is a lifestyle & weight management coach, fitness trainer and runner who has helped her clients manage weight and improve running performance by combining her background in psychology, exercise, nutrition, and injury prevention. She is a licensed physical therapist (DLSU), holds a masters degree in psychology (Ateneo de Manila University) and also certified by the American Council on Exercise. She is also a regular wellness contributor of Philippine Daily Inquirer, a weight loss columnist for Women’s Health Philippines, and nutrition contributor for The Bull Runner Magazine.


Please direct all inquiries to:

Armand –
Mithc –

Frosty the Snow-woman

Monday, 14 December 2009  |  Bullish Insights

Exercise ban my foot. Last week, I told you all about how I was enjoying the R&R after Singapore Marathon, how the down time made me feel like I was happily “floating” along with life.

Well, it’s been 6 days of 0 physical activity and I’m floating all right; I feel like blubber on the underside of the whale, or that film of fat that climbs up on the surface of a deadly Bulalo bowl.

The past week, I’ve gained over 2 lbs. doing absolutely nothing. I can barely breathe in my favorite jeans and my cheeks have gotten all puffy. I’ve turned all cranky and angry, almost Scrooge-like in nature. My kids love it though since Mom has turned into Frosty the Snow-woman practically overnight.


Who was that woman who finished a full marathon just 8 days ago? I have no clue. Hopefully, with the Dentist giving a one-day advanced go signal to start running again (I twisted his arm just a few minutes ago to allow me already), I get to find that woman soon. For now, Frosty has a scheduled 10k run in the afternoon to burn off all the fat.

Losing The Baby Weight

Sunday, 13 May 2007  |  Bullish Insights

Happy Mother’s Day to all the mommies out there!  Motherhood is the most fulfilling experience in the world, but at times it can also be the most arduous, pull-your-hair-out-in-frustration, maddening act yet.  One hug from our little ones though and all the difficulties simply melt away. If only baby fat could evaporate as quickly…

After giving birth to my second child in 2004 and breastfeeding her for 15 months, I set on the task of losing weight. My goal was to get back to my pre-wedding weight—wishful thinking I thought but it was worth a try. So there I was walking at least 3x a week on my treadmill, eating the least amount of food I could (when I had enough self-control to stay away from my waterloo: Munchies and Stick-Os), and doing 2 sets of crunches and leg lifts 3x a week. By my daughter’s first birthday, I managed to lose a fair amount of weight, but I was stuck with the oh so popular last five pounds. Well, mine was actually 8. I owned this weight for more than a year—then I picked up running.

By the first 6 months running, I lost 2 of those dreadully stubborn pounds, but it was such a major effort on my part. One weekend of partying and bingeing would pull my weight back up instantly. I constantly had to watch what I was putting in my mouth or else all my exercise would go to waste.

Everything changed when I started training more seriously with Coach B. It’s just been 2 weeks and I’ve already lost 4 more pounds. In fact, the weightloss is too quick for me that I now have to increase my food intake—woohoo! Coach B says that, to prepare for our 10k run this coming Sunday, we have to carbo load. So in my mind I already have a list of the pizza and pasta places we just have to visit this week (On top of the list is Bravo for Chef Tiziano pizza and salmon penne.) After years of dieting and starving, “forced” eating to maintain my weight is certainly a welcome change!

Me, Coach B, & Annie

– Me, Coach B, & Annie after our Super Heavy Run yesterday. I think I lost 2 lbs. after that! –