Summer Ready
As the temperatures begin to rise and the beaches start to get packed, it's that time of the year again when you ask yourself, "Are you summer ready?" We caught up with some people who are definitely ready for summer and ask them how they keep fit, and how others can join in on a healthy lifestyle.
Cassie Umali, 26
Your choice of exercise/training routine:
My favorite form of exercise is playing sports. For me it's the best because I don't feel like I'm working out or improving my fitness and endurance because I'm having fun doing it.
What does your diet consist of?
I made a lifestyle change in 2010 that involved changing my carbohydrate staple from white rice to rolled oats. I cook the old-fashioned rolled oats to the same consistency of rice with just enough water, no added salt or sugar. Then I eat it with whatever viand (ulam) served on the dining table. So I never felt like I was dieting because I didn't have to restrict myself from certain foods. I didn't feel deprived that my family was eating something yummy compared to me because we still ate the same ulam, the only difference is the carb.
Then in 2013 I started consistently chugging lemon water first thing in the morning. I used "chugging" because I even eat the translucent skin and pulp of the citrus fruit. This daily routine is what I owe getting my "Chick Abs" to. Women naturally aren't born with cut abs even if we work out like crazy but with the proper change in our nutrition, ingesting more alkalizing food & liquids then it becomes possible. Here's the link to how I came up with the procedure (kinda like a Slumdog Millionaire story line) of how I prepare #cASSpiration Lemon Water. Click here.
Any advice to people who are looking to get fit?
I practice and preach about fun fitness. Find the workout that you enjoy and there are a bunch out there. When you do, it'll never feel like a chore. You'll wake up everyday looking forward to doing this fun activity, that also happens to help make you fit.
Leidon Cruz, 36
Your choice of exercise/training routine?
Intense bodybuilding program. I start my training with heavy lifting then finish it with isolation exercises, low to medium weight with muscle contraction, drop sets and super sets.
What does your diet consist of?
As a bodybuilder, high protein intake composed of lean meat such as skinless and fatless chicken, fish and eggs are my main daily diet priority which I need to meet at least 1:1 ratio of my body weight in pounds to protein grams (147 lbs: 147 grams of protein). Carb choices depends if I am at my bulking or cutting season. High calories on bulking and low carbs and calories on cutting season. Veggies, fruits, high water intake, cayenne pepper, black coffee and green tea helps me stay on a low body fat percentage even during bulking season. Small frequent meals is what I apply.
Any advice to people who are looking to get fit?
Train or workout regularly. Saying that you are too busy or do not have time to go to the gym is a lame excuse. It only takes an hour a day and at least three days a week to get to a healthier lifestyle. Seek advise from a mentor, a fitness coach or a friend who can motivate you if you do not have any knowledge about exercises. Spend your time wisely at the gym, train hard and great results will follow.
Dennise Lazaro, 25
Your choice of exercise/training routine:
Volleyball training.
What does your diet consist of?
My diet must haves are carbs, protein, veggies and fruits.
Any advice to people who are looking to get fit?
Patience, discipline and commitment goes a long way. And always try to go for the extra mile.
Christi McGarry, 26
Your choice of exercise/training routine:
Gym 5-7 days a week! I also enjoy jumping rope as my cardio. My boyfriend and I occasionally try to do some sport or recreational activity a few times a month.
What does your diet consist of?
I usually eat whatever I want, I consider that my reward for all the hard and extra work at the gym. But if and when I'm on a stricter diet, I usually eliminate all fast food, and almost all carbs. I'm not a fan of sweets, so at least I never have to worry about that! I've also never been a fan of salads, but I’ve learned that with the right flavors and creativity you can make veggie dishes really shine and taste just as satisfying as some of my favorite savory meals. My math is easy- the more junk I eat, the more I'll need to work out- The more I work out, the more junk I'm allowed to eat!
Any advice to people who are looking to get fit?
Persistence, determination, and focus! Getting to the gym is always the hardest part, but once you're there and motivated- it's time to put in the work and make it count! When you think you're in pain, push just a little past that, because that's when your exercises are working and burning the most!
Chris Everingham, 32
Your choice of exercise/training routine:
Rugby football,
Kitesurfing -
Anything outdoors - hiking, climbing, riding, snowboarding, swimming.
What does your diet consist of?
As much variety as possible, I love to try new foods. Healthy and organic if possible.
Any advice to people who are looking to get fit?
In terms of practical advice, health and fitness is a lifestyle, it's a series of habits and routines that make you fit.
If you want to be fit, you have to think and do what healthy people do.
The challenge is transforming your life in a sustainable way. The best way is slowly and gradually over time.
Start low, go slow and progress over time. You'll create momentum through small wins, confidence will grow and you'll continue.
There's also challenges - people, choices, the busi-ness of life but I have confidence in knowing that if you want it bad enough, you'll get through to the other side.
Cinderella Merz, 28
Your choice of exercise/training routine:
Weights
What does your diet consist of?
Eating clean 6 days a week
Any advice to people who are looking to get fit?
Be patient...it takes time to transform your body! At least 10-12weeks
Ian Banzon, 29
Your choice of exercise/training routine:
HIIT and conditioning exercises, weightlifting, running, swimming, triathlons etc. I'm also pretty open to trying different sports and activities.
What does your diet consist of?
I try to increase my protein intake and limit my carbs (especially white rice and bread) - I tend to feel bloated with them. But I love eating fresh fruits and vegetables.
Any advice to people who are looking to get fit?
Exercising and being active have a lot of benefits beyond the physical. It might just be what you need to give you more energy, stay focused and be more productive.
Culver Padilla, 26
My choice of exercise or training:
My routine consists of Weight Training and Muay Thai.
What does your diet consist of?
Since I have to maintain my physique I need to have 6 small frequent meals that are high in Protein (Lean Meat, Chicken, Fish), Greens (Broccoli, Cauliflower, Kangkong, Beans, Asparagus), Carbs (Sweet Potato, Quinoa Rice, Whole Grain Bread (gluten free) and Dark Chocolate at times.
Any advice to people who are looking to get fit?
Whenever someone approaches me and asks for help on how to start with bodybuilding or how to lose weight, I usually share with them this piece of powerful advice: “Start with a positive mindset. Set goals. Stay focused. Never give up”.
Ida Paras, 30
Your choice of exercise/training routine:
BJJ 1-3x per week
Teach Indoor cycling 2-3x per week
Weights 3x per week
What does your diet consist of?
Ultra low carb (25g a day), for 5-6 days--that means I would have to get energy from fat during these times. I usually carb up on the 5th-7th night.
My mistake before was that I did not watch my portions and didn't choose my sources of fat and carbs. I had too much cheese as source for fat and I ate more than I should. Men may be able to get away with that -- but in my experience women usually can't! (Sucks I know!)
Any advice to people who are looking to get fit?
CONSISTENCY - Don't jump from one diet or workout to another. Give it 4-8 weeks - minimum - to see the results before deciding something isn't for you.
KNOW - your body and do what is sustainable for your lifestyle. Will power is a limited resource; you may be able to live on vegetables and fruit juices for a week, but NOT for months.
Lastly, TRUST THE PROCESS. But make sure to KNOW your choice of process, many regimens can backfire - hard - on you if you don't follow them properly.
Paul Jake Castillo, 32
Your choice of exercise/training routine:
Swim, Bike, Run, boxing, CrossFit and TRX.
What does your diet consist of?
No Diet at all!
Any advice to people who are looking to get fit?
Do what you love to do and it won’t be boring and tiring.
Quisha Baterna, 24
Your choice of exercise/training routine:
Lifting weights and CrossFit.
What does your diet consist of?
I'm actually a flexible dieter. I have no food preferences as long as what I eat fits my required macronutrients and calories.
Any advice to people who are looking to get fit?
Start with the small things. Just go to the gym and just do it. And be patient. Great things take time to build! You may not see any progress right now but the little things you do, it adds up.
Photos submitted by contributors
