The Back Workout

While most of us women are often worried about getting a smaller waistline and sexy flat tummy, let us not forget to pay attention to the back part of our upper body. I say upper back because, let’s face it ladies, we don’t need reminders in working the lower part of our back body, I mean our glutes/booties/butt, because we make a conscious effort in making sure we pay attention to them when we workout.

back workout

Our back plays a huge role in how our entire body functions, because it attaches to the hips, abdominals, chest, shoulders, and neck. Building the back muscles will benefit us in so many ways. For one definitely is it builds a better-looking body. That large muscles in your back, for example the large wing shaped muscles on the sides of your back — creates an inverted triangle shape when they are in shape making your lower body look smaller. Strong and toned back improves posture and boosts self-confidence. For those who play sports or participate in any physical activity (and you should), a strong back will improve your performance as flexible, athletic back muscles help your body to twist, turn, lift, and move through complex movements more efficiently.

Here are some of the back workout routines I do at the gym. Ladies, do not be afraid to lift weights because contrary to the belief that lifting weights heavier than those 3lbs dumbbells will make us bulky, lifting real weights builds strength, increase metabolism, lessen the effects of aging, and make us look downright sexy. Geez ladies! We unlike men, we lack testosterone! That enables men bulk up more easily. So ditch the cute dumbbells and go lift!

Personally, my upper body needs a lot of work to tone it up. It’s a challenge but it won’t hinder me in working my ass off to ensure I develop these muscles to have a stronger back improving my overall fitness level.

I work on different areas of my body daily because I believe each part of my body needs attention and specific workout to activate and build its muscles. Here’s my schedule most of the time (ideally) on a daily basis. I follow these as much as possible. I only deviate from this routine whenever I am preparing for marathons as I have a specific set of training for it.

  • Monday- Legs, Abs, Neck
  • Tuesday- Back, Shoulders
  • Wednesday- Chest, Arms, Cardio
  • Thursday- Rest / full body light workout
  • Friday- Legs, Abs, Neck
  • Saturday- Back, Shoulders
  • Sunday- Rest Day

Note: Not every exercise is appropriate for some conditions and certain back exercises may even make the problem worse if you have back pain issues. It is important to check with your doctor about which exercises will help or hinder you.

 

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Top 3 Wellness Things in Condo Living

When you think of living in a condo unit or in a building with several doors and units upon opening your own doors, you’d think of a very limited and small space also limiting you to do other things aside from of course the usual things we do at home (resting, eating, sleeping). Condo living can get very comfortable that sometimes we tend to become couch potatoes, and a lazy ass who would refuse to do something else other than eating and sleeping. So, okay I am taking out my megaphone to say, hey you! Get up and look around and move! Living in a condo unit does not mean you also live an unhealthy lifestyle.

That brings me to my Top 3 list of wellness things in condo living. Because living in a condo does not mean you confine yourself to the four corners of your unit. Take advantage of what the building offers to live a healthier lifestyle while enjoying the comfort of condo living.

Amenities

Check out the amenities your building is offering. For Primavera Residences, the wellness amenities is a great bonus for its residents. At the rooftop, you will find the gym accessible and open for your strength training or whatever program you have that will need gym equipment. There’s also the swimming pool where you can do lapses, perfect for your cardio needs and total body workout. There’s also the playground, where you can do yoga, stretching, pilates, or whatever workout you feel like doing outdoors. Love to run? Check out the joggers path and get to run without going far from your home. Imagine the convenience of working out few steps away for your home!

Sunlight

We all need a ray of sunshine. Okay, that’s a little cheesy! Seriously though, to stay healthy, we need a little sunshine. If you are not the morning person like me, do find time to wake up a bit early few times a week and get to the rooftop and get some sunshine. According to the World Health Organization, getting anywhere from 5 to 15 minutes of sunlight on your arms, hands, and face two to three times a week is enough to enjoy the vitamin D-boosting benefits of sun. Soaking some morning sun is a good idea, health-wise.

Trivia: Weak bones, lack of calcium and various skin and hair issues are triggered by Vitamin D deficiency.

Natural Ventilation

“Natural ventilation is the process of supplying and removing air through an indoor space by natural means, meaning without the use of a fan or other mechanical system. It uses outdoor air flow caused by pressure differences between the building and its surrounding to provide ventilation and space cooling.”

Primavera City is designed just like that. Designed to increase natural ventilation and decrease aircon energy consumption. How is it beneficial to your health? Why is it considered part of your wellness? Well, buildings that offers Natural Ventilation like Primavera City is definitely a good pick to live in or to invest as it produces healthier environments since the flow of air prevents a harmful contaminant build up. And because they consume less energy, naturally ventilated buildings can produce less CO2 than comparable mechanically ventilated buildings.

So there you go, my top 3 wellness things to do when in a condo living lifestyle. You just have to be resourceful and committed to live a healthier life, that way you get to appreciate what’s around you other than the place you sleep in.

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Full Trail Marathon Unlocked

mapawa elevation profile 2274m

You guys know that I am so into strength/weights training because it brought me to this fitness level that I am in today. I never thought that putting in finishing a half marathon for this year in my bucket list could escalate like this that quick. My 21k or half marathon ambition was ticked off my bucket list then it led to another goal in the field of running. I shared about my first 21K trail marathon two months ago and I am not sure if I actually mentioned that the trail is a series composed of 3 legs scheduled 2 months apart each leg (21KM, 42KM, 50KM).

mapawa elevation profile 2274m
The 42K route

After completing the first leg (21km) last May, me and my team (RunFree CDO) made up our minds already to join the 2nd leg two months after. Having the Full Trail Marathon in mind, twice the hell-ish route we’ve experienced on the first leg, we did our best to prepare for it. We had our regular Sunday long runs taking routes which we thought would help us prepare for what’s to come on the race day, aside from our individual strength training at the gym or short weekdays run. And then! determined as we were to prepare for the marathon. we took our training a bit further by going farther! I meant literally farther from the city. We joined the Siargao International Marathon barely 3 weeks before the 2nd leg of the trail series. I’m actually glad we did because hard and technical as that Siargao route was, that definitely prepared our legs for the uphill climbs and downhill route at the trail.


Team RunFree CDO with Johanns (first placer in the women’s category) and Kenn

Race Day!

So finally, it was trail day! Being the first timer full trail marathoner as I was, I was honestly nervous before the gun. I looked around and realized probably I wasn’t the only one who felt high-strung. I knew these people prepared for this day but you know, nerves can get in the way. At the gun shot, I decided to take it slow, start slow because I know I have a long way to go. Of course keeping in mind the 12-hours cut-off time.


Ready or not, the race had to start!


at my 21st Kilometer…exhausted but we still have 21 more kilometers to finish!

That was definitely a very challenging trail. We started past 4AM so it was still a bit dark. The single-tracked muddy, slippery, and narrow trail path welcomed us as we made our entrance to the forest. I felt my headlamp’s light was not enough to light the path I was walking into. Thankfully I brought with me extra flashlight. I was thankful also to the company of my teammate Neil for staying with me for the most part of that trail. He wasn’t a newbie to trail running as he already ran the full marathon last year.

Check out video below to have a glimpse of what we went through during the trail/race.

There were number of technical downhills which I took very very carefully because downhills are my weakness, due to my right knee injury (self diagnosed 😀 :D). Apart from that, I have fear of heights, so looking from the top the downhill I have to conquer was nerve wracking! The unavoidable boulders and the oxygen draining peaks made the trail extra challenging! The hardest part of the race for me was when my right legs cramped while I was climbing one of the peaks. It was seriously painful but I know I cannot stop and end my race. I had to stretch my legs slowly while also also climbing the peak. Prayed all throughout the race to God for me to just finish it on or before the time. The cramps went away before I reached the peak. Thank God!

We just have to! We’ve been walking/running/climbing/crawling under the heat of the sun!

Each kilometer completed was a relief knowing that I am closer to the finish line each time my runkeeper application would give an update. I’ve endured running and climbing peaks under the heat of the sun and suffered from blisters pain on my last 10 kilometers. Although that was a hard trail, the beautiful view was a relief and a great reward especially the times where I reached the peak and get to see the beautiful scenery  from where I was. It made all the effort so worth it! And oh! The cold streams we passed through were lifesavers! We indulged ourselves in dipping into the cold water for few minutes before proceeding.

The last 4 kilometers felt like forever! I was feeling the blisters pain in both feet already that I thought the easiest and fastest way to get it all over with is to run my last 4 kilometers which I did! hahaha! crazy but yes! after 10 hours and 40 minutes I got to the finish line in one piece! The prayer never stopped really. I arrived 6th (women’s cat).

It was a tough trail and I almost resigned to the thought of not going to the last leg! But as expected my teammates are as brave, persistent, and determined! so yes! that won’t be my last hell-ish trail marathon! We are going to finish strong with the Ultra Trail Marathon (50K).

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