Fruits, My New Best Friend

Just recently, Xhi and I had decided to go on a 7-Day Detox Diet.
The first part of the diet is an “All Fruit Day” challenge.

When I was planning my groceries for the week, I was thinking to myself “Yeah, the most common would be oranges and apples” how hard could that be? But checking out my favorite grocery store near our area, I was amazed of the wide range of options I have in the fruit section!

There I saw blueberries, raspberries and all the other colorful anti-oxidants wrapped up in packs. I opted to go for a melon, seedless orange and some fruits that were all new for me — nectarines, red pears, plums and persimmon.

The day ended with me filling up on fruits and just that. Cool. Today is All-Veggie day, but I do recommend that you try it out some time.
Sharing these ideas I read might stimulate your fruit consumption. 
So, why do we have to eat five to nine fresh pieces a day, organically grown if possible?

Republishing a post from thefruitpages.

For the largest part fruit consists of water just like the human body does
80% of our body is water so does 80% of fruit consist of water!

If you think about it, it’s logical for the human body to consume food that contains as much water as the body itself. The nutrition that meets that requirement is fruit. There is no other food than fruit on this planet that contains on average 80% water. Vegetables also contain a lot of water and are therefore second best.

Fruit stimulates the memory
If you didn’t know yet: fruit is the ultimate brain fuel. Fruit has a positive effect on our brains. The way this works still has to be found out and many scientists are looking into it as we speak. What we do know is that if you consume fruit effectively, your brains can recall information faster and more easily. This is very useful information for people who are preparing for an exam. 
The idea that fruit is an expensive nutrition
Did you always think that fruit was an expensive product? Take a good look at how much money you spend on other food. It could be worth something to replace some of those expenses with fruit. We think that fruit is the healthiest food on earth and therefore it is well worth spending our money on.
The miraculous healing effects of fruit
Spectacular stories about people that cured from uncurable diseases by a strict diet of raw fruits and/or vegetables are well known but do we want to believe them? We still don’t know that much about fruit and its contents.
We do know now that a diet with plenty of fibers helps against high blood pressure, and other factors that increase the chance for a heart disease. The consumed amount of fibers maybe even a more important factor than the amount of fat that is consumed by people! The food that contains these healthy (natural) fibers is…. right: fruit! (vegetables as well). The American Heart Association advises to consume 25 to 30 grams of fibers out of fresh fruits and/or vegetables. In practice this means: have five to nine portions of fresh fruits or vegetables a day. 

Fruit makes you feel better
Several stories have told us about people that were frequently depressed and how they got out of their depression slowly but surely after consuming substantial amounts of fresh fruit on a regular basis. Eating much fruit can have a mysterious healing effect on human beings. Even better is to drink a lot of freshly squeezed fruit drinks on a regular basis. It will take approximately 30 days until you start to notice the effects. Don’t forget to drink these smoothies 20 minutes before the consumption of other meals. This way the fruit will not ferment in the stomach and the nutritious elements can be absorbed by the blood effectively.
Fruit is the most natural food
When you see a piece of fruit hanging from a tree you could easily imagine that tree saying: “Pick my fruits and help me spread the seeds.”  That’s how nature works. Humans eat vegetables and fruits and consequently help the plants to spread. Humans use animals to work the land to grow the plants and trees that produce these fruits and vegetables.
A human diet 
A healthy diet should consist for a great deal of freshly squeezed fruit juices, raw fruits and vegetables. Some tips:
  • A good start is to eat and drink more fresh fruits;
  • it’s as simple as that. Before you know it you will feel much better;
  • Don’t forget to eat fruit on an empty stomach, not after other meals and;
  • inform yourself about the substances that our ‘modern’ food contains.


So fellow pinayfitness sisses, what are your favorite fruits?

WOW! How Did She Lose 10lbs of FAT in Four Weeks?

Hi Girls! We’re back!
Remember that one time last year when our PinayFitness Facebook Account  sent out an invite for a FREE MAKEOVER for our readers and friends?
We are proud to announce that IT WAS A DEFINITE SUCCESS!
We have documented our program’s progress for you to see that it is indeed doable, as long as you have the determination to do so and plan accordingly
·         Orientation on how will the program be detailed and documented
·         Amor was easy to talk to regarding her lifestyle evaluation and very much excited to undergo the program.
·         As in a start of any commitment, she was bit hesitant on the exercise expectation if she could finish it.
·         She admittedly stated that she does not like running.
·         She thought drinking coffee is enough to hydrate her body. Does not drink water (very minimal if she does).
·         Shocked with her weight assessment being under obese category despite of her actively involved in bowling
·         Diet mind setting. A “Before” Shot was made and measurement to show progress. 
Amor M/F/46yo
Total Body Weight
Body Fat %
Lean Wt.
Fat Wt.
Waist to Hip Ratio

·         Food Intake make-over by teaching her to eat wisely.
·         Two (2) to Three (3) times a week of PinayFitness Exercise Inserts. Making it a habit
      Weekend Core with PinayFitness

·         Food Intake documentation for analysis and assessment.
·         Two (2) to Three (3) times a week of PinayFitness Exercise Inserts.
·         Weekend Strength with PinayFitness
·         Food Intake documentation for analysis and assessment.
·         Two (2) to Three (3) times a week of PinayFitness Exercise Inserts.
·         Weekend Strength and Core with PinayFitness
·         Interestingly, Amor had stopped drinking coffee even if we had told her that it’s okey to drink coffee
·         She also ate more fruits and vegetables as part of her nutritional intake.
·         She’s hyperactive, can you see how happy she is in her “After” shot? 🙂
·         After all the time invested, Amor had lost 10 pounds of fat weight, 5.5 inches, and gained 5.8 pounds of lean weight.
Amor M/F/46yo
Total Body Weight
Body Fat %
Lean Wt.
Fat Wt.
Waist to Hip Ratio
During the weekend program, Amor was able to challenge her body in various activities that she hasn’t ventured into before. A definite proof that “What the mind can conceive, the body can achieve!” 
Kudos to you AMOR! Keep it up and be an inspiration to us all.
So, girls, what are you waiting for?
*PinayFitness is offering Fitness Programs to fit your needs : be it for that 10K race you have in your calendar, or for you to wear the bathing suit you got as a reward this summer vacation or just simply over all well being. Just email us at pinayfitness(at)gmail(dot)com OR leave a comment.
We are here to help. Spread the word!
Related posts:

SECRETS REVEALED: The Right Way to Losing Weight, Fast – Part 2

As promised, this is a continuation of the previous post found on this link.

6) Eat 5 to 6 “smaller” meals instead of 3 big ones
Most of us are are used to having 3 large meals. Waiting for the next meal eventually makes us really hungry enough for us to over eat during that meal break. What works for me is breaking it down into 5 to 6 smaller meals. 
By doing this, we are making sure that the proper amount of nutrients are funneled into the body in order to retain muscle tissue. 
What we want is to build muscle, not lose it. 
This means keeping your intake of protein, carbs, and fat steady.
Image from the net

What you don’t want to do is put your body into starvation mode. By severely restricting the amount of calories you ingest, it would try to save up the calories for it to survive. 
We want a comfortable “calorie deficit” and in no way do we want to get into starvation mode. 
We want to burn the fat and keep the muscle. 
Break your meals down into 5 to 6 smaller healthy meals per day and spread it out over 2 to 3 hours.

7) Drink plenty of water
The only thing you should be drinking in your diet is water. Cut out all of the sodas, alcohol, sport drinks and fruit juices. You’d be surprised how notice the difference right away once you cut out the seemingly harmless iced tea every time you order out and start drinking water.

Drink at least 8 to 12 glasses of clean water every day, spread out throughout the day.

8) Cardio exercise is a must
Sweat it out! (image from the net)

If you want to lose the fat, you need to do cardio exercise as part of your routine. 
This is one of the most effective ways to burn fat and all it takes is 20 to 30 minute sessions, 3 to 5 times per week. 
You can walk, jog, rid a bike, swim, jump rope, use a treadmill, elliptical trainer or whatever else that gets your blood going. The point is to consistently do a cardio exercise 3 to 5 times per week for 20 to 30 minute sessions.

If you are just starting out, you will need to start at the low end and work your way up and this means progression. Remember to challenge yourself as you start to improve.

9) Weight training is a must
We need to retain all the muscle tissue that we have as we try to lose to fat. If you’ve never weight trained before, this means building up your muscle base. There is no way of getting around this simple fact.

You need to build up your muscle base which will then shape your body rather than just shrinking it down to a smaller size (with saggy skin/muscle). 
The secret to all of this is to use both aerobic activity such as cardio and combine it with weight bearing exercise or resistance training such as weight lifting.

Your going to have to remember that muscle is a very active tissue and once you get the muscle going, it’s like having a built in fat burner working for you 24 hours a day!  Once you start working your muscles, you’ll notice the difference immediately.

10) Weight yourself at the end of every week
It’s funny how I had incorporated this habit of weighing myself everyday.
The best time to do it is in the morning at the same time with no clothes on.
Note that the healthy way to lose is at least one pound of body weight per week (with a max of three pounds). Once you start losing more than three pounds of body weight per week, you risk losing muscle and bone density.

If you’re not losing at least one pound of body weight per week, your going to have to cut out an additional 300 to 500 calories per day. I try to do it with 250 calories from nutrition and the remaining 250 from exercise.

Each time your weight loss stops for more than two weeks, cut out 300 to 500 calories per day until you start losing at least one pound of body weight per week.

11) Take a body fat percentage measurement

We want to keep lean tissue and get rid of fatty tissue. This means finding out how much fat we are losing as compared to the amount of muscle we are retaining. 
I suggest you try and take a body fat percentage measurement once a week along with your weight in. This way, you will know if you are losing the optimal amount of fat while retaining as much muscle mass as possible.
What is your number? (Image from the net)

The body fat calipers are pretty cheap and fairly accurate, however, and easy body impedance analysis can be obtained via a weighing scale or your friendly Mercury Drug Store (@ a friendly price of Php5.00 ; coin operated scale).

Eleven “not-so-secret” Secrets on how to lose weight.

And with that, I leave you with an English Proverb to ponder on till the next post:  “Don’t dig your grave with your own knife and fork”

SECRETS REVEALED: The Right Way to Losing Weight, Fast – Part 1

Have you ever wondered why some people just don’t appear to gain weight despite what seems to be their eating habit and you’d blame it all on their fast metabolism?

During our teens, we vaguely remember that we can get away with eating 2 – 3 cups of rice without ballooning into a puffed up version of ourselves. Big slices of cake with ice cream and soda on the side would not be that much of a problem because we have youth on our side.

As we mature, we notice that it does not work that way anymore. We have to be more careful with our choices lest it sabotages our health — making it more like poison, than nutrition.

With this, I am listing down some notes that I had on tips on how to lose weight fast — I know you all want to look gorgeous for your upcoming Christmas Party Celebration, so read on!

1) Reduce sugar intake.
Eating lots of sweets wreaks havoc on the body and keeps us craving more, creating a vicious cycle.  If you want those love handles out of your life, you have to decrease your intake of simple carbohydrates such as sugars and high fructose corn syrup (additives from food we eat).
Note that the amount of sugars in the food we eat and drinks are giving us problems of the sort that alcoholics have with the liver.

It’s easy to get hooked on sugars because let’s face it, sugars are every where. Make sure that you cut down on your sugar intake as these are just toxins to your body (well, according to Obesity expert Robert Lustig at least )


2) Eliminate processed foods
POISON! (from the net)

When you are trying to burn off body fat, I recommend that you stay away from all processed foods. This includes all sugars, flours, pastries, and sweets. These foods will set you back and you should avoid them at all costs. These products are void of any nutritional value and will only serve to steer you off track, thus providing you with calories that you don’t need.

If you give yourself a little time, you will develop a real preference for foods as close to their natural living state as possible.
You will definitely see a difference immediately after you cut out all processed foods.
3) Do away with salt.
The body needs sodium but we usually tend to take too much of it which would cost a whole host of problems.Salt also makes you bloated because of water retention. This can result in a puffy appearance with a certain amount of water weight gain. So stay away from salt and experiment with herbs and spices as condiments.

4) Avoid all saturated/trans fats
No secret here.
Cut down on the amount of margarine and saturated oils you ingest.

5) Eat less calories, better yet, choose your calories!
In order to lose that extra pouch around your waist, you need to create a caloric deficit, meaning, you need to eat less than what you are eating now in order to start losing weight. Caloric deficit is the only way to lose weight.
A 500 calorie deficit per day for a week will total to 3,500 calories or what consist of 1 pound.
Think about if for a minute, if you think you’re overweight and you’ve been consuming a surplus of food on your day to day intake, it means you’ve created a calorie surplus.
In doing so, your body is storing calories in the way of fat, and you wonder why you have those love handles around your waist?
Know that if you start to eat more, your body will start to store more calories and you’ll get fatter. 
Now, think about it in reverse. 
In order to lose weight, you need to eat less than what your body uses thus creating a calorie deficit.
Once in a calorie deficit, your body will begin to use it’s fat stores as energy sources. This in turn, will burn the fat off of your body. 
Choose your calories wisely! (image from the net)
What we want to do is burn the fat off the body and keep or retain as much muscle as possible. This is why we need to exercise. We cannot create the caloric deficit from just cutting calories from the food we eat – the other half could come from food while the remaining, from exercise.
It would also be ideal to retain as much muscle mass as possible and this means resistance training and weight lifting to build muscle.

6) Focus on complex carbohydrates
What needs to be central in your diet is complex carbohydrates.
These includes all fibrous carbohydrates such as green leafy vegetables and starchy carbs such as camote and brown rice. 
The best way to do it is to substitute your simple carbs such as sugars and fructose for complex carbs. This will then be your energy base. 
Complex carbs (starchy carbs) are converted into glucose, which is primarily used to restore muscle glycogen (Muscle fuel), which is depleted during exercise.
Complex carbs are fully loaded with vitamins and minerals and is a best source source of fibre. Fibre slows down the digestion of carbohydrates, enabling their glucose to enter the system in a leisurely way without releasing a huge amount of insulin into your system. 
That’s how these foods provide us with a steady supply of energy.
The point is to replace your consumption of simple carbs with complex carbs at every meal.
Now, read and digest all the points in this article as I prepare for  :

Top 5 Diet Tips to Change Your Eating Habits

Few more months and it’s Christmas once more.
I could just imagine how various festive activities like parties and reunions would pack up the pounds without us knowing it.
I was able to find an article about preventive maintenance for our diet by Gold’s Gym Nutrition Director Brian Rosental on changing bad eating habits to help shed pounds.
Loved this!

1. Turn off the TV and eat at the table. Take a moment before eating to acknowledge having the food you have in front of you and slowly appreciate each bite. This will reduce the tendency to overeat.

2. Get the snacks off your desk or coffee table. “Studies have shown over and over, we will eat it just because it is there,” says Rosenthal.

3. Forget the diet fads and meet with a dietician or a Certified Fitness Nutrition Specialist. Every body is different and what your body needs will be different from your friends, family and colleagues.

from the net

4. Eat every three to four hours whether you are hungry or not! By eating small amounts all day, you burn more calories digesting, keep your blood sugar levels normal, reduce cravings and reduce the chance of breaking down muscle.

5. Always have protein when you have carbohydrates. Because protein takes longer to digest, you are less hungry as often.

Rosenthal tells his clients that a healthy lifestyle is an ongoing, moving forward process. “Your body is the way it is based upon a complicated string of events in your past that have resulted in how you are now,” said Rosenthal. “Think about your health for a moment. The thought is now in the past. What you do moving forward determines what your health is and will be in the future. That being said, it is important to discover what your body needs in terms of fats, proteins and carbohydrates-and then implement a plan!”

– Very well said.. on a different note, Pinay Fitness would like to Congratulate Amor Milana and her friend Mia for being the first to sign up for the FREE MAKE OVER PROMO-

Women and Weightlifting

Why lift?
I ask you, why not..

It has been said that Filipinas are known to be shy, submissive and soft-spoken.
Not that I’m speaking in behalf of my sisses in our country, but, sad to say, that is the stereotype.
Well, a typical view for women is the so called “damsel-in-distress” who is always in a look out for her knight in shining armor to whisk her away from her misery.

This may also be the reason why most of us are afraid, or rather, hesitant to go to the gym and pick up those dumbbells, barbells and what-have-yous.

For most of us, most of the machines look like some scary contraption that might eat us alive.. my sisters, hear me out — don’t you know that those machines and iron that look frightingly intimidating to you is actually The Holy Grail of Fitness?

Since I started my quest for fitness way back 2000, I have tried lots of things.
I started road running, dieting and various gadgets in home TV shopping that promised quick fix for a few minutes of your time.

I searched and searched until I finally got it.

That is why I decided to start this blog for those Filipinas and non-Filipinas alike who is in their own quest for a smaller waistline, lesser tummy fat, and stronger physique.

I wish for you to accompany me in this journey, share your thoughts and ask questions – for us to shed light to all those myths in Women and Weightlifting.

I believe that it’s about time to get rid of the damsel in distress mentality and work our way to independence.
Join me in my quest as I share with you in my posts what worked for me.

Why lift? Because it works.

Here’s hoping that it would work for you too.