Now That the Holidays are OVER: Damage Control


It has been a few weeks since we have taken down our Christmas decors. 
Christmas carols are not playing on the radio and the last of the fireworks of Chinese New Year is no more.

I was hoping that since the tell-tale signs of the Holidays are now all gone, the remnants of the holiday bingeing, the proof of all these festivities would all be gone too. But sadly, unlike the Christmas decors, lights and Christmas carols, with FAT , that is not the case.  It is common fact that taking control of your weight can be hard during the holidays due to series of food-related celebrations during all those reunions and get together parties.  So how can you undo the damage done by a holiday meal so that it doesn’t have such a negative impact on your body weight?
I will be sharing with you how to go about with controlling whatever damage was done during the happiest season of the year.

1. Assessment : What is your number?

First of all, ask yourself: “How much weight did I gain during the past three months?”
Excessive eating and drinking might be the name of the game during the holidays and without you noticing it, the pounds have added up. A great wake up call would be to know that number and use that to motivate you into planning that GREAT COMEBACK!


2. ACT : Just Do It! 

The next thing that you can do to practice damage control is to get into the gym and do a weight lifting session the next day.  The common practice is to gravitate towards cardio training after a high calorie meal, but this isn’t really the most ideal way to go.  Weight lifting is what will use up excess carbohydrates in your system far better than cardio training, so will help to remove the excess calories that you consumed.
Also, weight training will help to elevate your metabolic rate for the hours after the session is completed, therefore will continue to help remove any excess fat that you may have burned off. Think of it as a way to scare off the bad spirits for the New Year.

3. Minimize Carbs Intake For a Week

Third, also make sure that you cut back on your carb intake around a week.   Protein consumption is one thing that YOU CANNOT REDUCE. This is definitely important as this is one of the building blocks to to maintain your lean body mass.

Fat can be reduced slightly, but sudden reduction would make you feel hungry all the time. 
Fat is a nutrient that will help provide some hunger control while reducing your calories, making reduced calorie intake much easier.  Just consider good fat sources like Omega 3 and Flaxseed Oil.

5. Never Ever Starve Yourself!

Finally, the last quick tip to help you recover from the holiday indulgence is to make sure that you aren’t starving yourself.  If you all of a sudden drop your calorie intake way down and keep it there, this would signal the body to start using up muscle mass as a fuel source which would waste all the hard work of the past training sessions that you have had. 
As always, a gradual approach is the best way to go. 
Bring your calorie intake much lower for two to three days and then adopt a more moderate calorie intake after that.

If you follow these quick tips, then you should have no problem reducing the damaging effects that the holiday indulgence that you had.


Related posts:

All About FAT 
Women and Weightlifting 

Need Motivation? Try Skechers GO Run!

It was a crazy Friday evening, with workload that makes you want to wish that you’d be nearing finish line but still a bit way far off.  
My friend Vima’s invitation for the Skecher’s event was a breath of fresh air for me.


I have been reassessing my schedule lately and I have been noticing that I need to put in more hours for exercise, wondering if it is lack of motivation or just plain laziness.


What really caught my interest for the launch was its name. GO RUN.


It reminds me of those moments when you decide that you’d wake up in the morning for a run, yet, stay a little while in bed.. read your friend’s Facebook updates via mobile.. and without you noticing it, the sun is way high up. 
The name, is a fancy way to counteract that bad habit of procastination and replace it with a mantra for motivation: GO RUN. I likey.


Jenny Arce and me

It was a fun event where I was able to meet new friends and reconnect with old friends. We were requested to wear our running outfit and it kinda felt weird since we were in a mall but, as I say, what better way to support the sport?


Michelle doing her presentation

The lady who did the presentation was Michelle Estuar. She started it with telling us how heel-striking, a gait that is common among runners, is ineffecient and dangerous since this has a jarring impact on the body.


She also informed us that mid-foot is the best way to run and how Skechers GO Run’s mid-foot strike technology enhances the natural running performance of runners by positioning the body for an efficient mid-foot strike, reducing the impact of heel striking.


Skechers GO Run is launched as a new minimalistic lightweight running shoe line that integrates this technology. 





Since almost everyone is into barefoot running nowadays, I noticed that GO Run closely mimics barefoot running while wearing shoes due to its weight: about 6.9oz for male and 4.9oz for women. It also lets the foot function, letting it flex and twist allowing your foot to move as naturally as possible .



After dinner was served the bloggers were getting to know each other a little better, nine bloggers were called up for a challenge. We were caught off guard! I was thinking to myself “Oh! That explained why there were three treadmills set-up outside the store!”. We were divided in three batches and was tasked to run 500 meters wearing Skechers GO Run, the first one to reach it the goal would bring home his or her own pair of GO Run!


It was an all out run for all of us and I was lucky enough to be 2secs ahead of my batch and am now a proud owner of a Skechers Women’s GO RUN in Gray!

A while ago, when I woke up, two words came to mind : GO RUN. And I did.


“The race does not always go to the swift, but to the ones who keep running.”
                                                -Anonymous

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
FIRST WEEK
·         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. 
NAME OF CLIENT
Amor M/F/46yo
INITIAL STATS
Total Body Weight
150lbs/68.2kg
Height
60.5inches/152.4cm
Body Fat %
40%
Lean Wt.
90lbs/44.53kg
Fat Wt.
60lbs/23.6kg
H2OWt.
44.5lbs
TBM
179.5inches
Waist to Hip Ratio
0.79
BMI
29.3

SECOND WEEK
·         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

THIRD WEEK
·         Food Intake documentation for analysis and assessment.
·         Two (2) to Three (3) times a week of PinayFitness Exercise Inserts.
·         Weekend Strength with PinayFitness
FOURTH WEEK
·         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.
NAME OF CLIENT
Amor M/F/46yo
FINAL STATS
Total Body Weight
145lbs/66kg
Height
60.5inches/152.4cm
Body Fat %
34%
Lean Wt.
95lbs
Fat Wt.
49.4lbs
H2OWt.
45.6lbs
TBM
174inches
Waist to Hip Ratio
0.76
BMI
28.4
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?
JOIN US!
*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:

Out With The Old, In With The New!

2012.

Image from the net

I still can’t believe that this is a whole new year. Hearing some left-over firecrackers sounding off in the background, seems like a gentle reminder that the ghost of 2011 is still here to linger for a while — until school and work day starts!

Before the day ends, I urge you dear friends to write up your own 2012 Challenge to guide you through the whole year.

“Yeah, yeah, New Year Resolutions doesn’t really work!” — I heard that said so many times, but really, why does it need to be called a “resolution” anyway?

As 2012 enters into our lives, wouldn’t it be nice to navigate thru it with a road map for ourselves? A road map that needs to be assessed every month to ensure that everything is going according as planned.

Plan your work and work your plan! Have a happy 2012 everyone!