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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MEGAFIBER – Don’t let constipation or diarrhea ruin your vacation

MEGAFIBER Product Shot - Groupshot 2017

Make MEGAFIBER your travel companion

Bags packed and ready to go on vacation? Make sure you’ve got everything you need from travel documents, cash and credit cards, appropriate clothing, toiletry bag basics, to vitamins and medicines. You will also need MEGAFIBER to counter constipation or diarrhea attack that can potentially ruin your holiday. Constipation and diarrhea are two common woes that spoil the fun for travelers.

Travel constipation can be due to a sudden change in your usual diet. It may also be caused by a disruption in your daily routine or bathroom habit. If you’re on the road at the time when you ordinarily relieve yourself, the tendency is to suppress the urge to move. Not going when you needed to results to hardened stools. The unease of using other bathroom facilities can also prevent you from doing your thing.

As for diarrhea, most people point to contaminated food or water as the culprit. Eating at the wrong time and trying various delicacies or local dishes for the first time can also lead to diarrhea while on vacation.

MEGAFIBER Product Shot - Groupshot 2017

MEGAFIBER effectively treats both constipation and diarrhea. It is available at Mercury Drug outlets nationwide in bigger 7.5g travel sachets, available per piece (P11) and boxes of 30 sachets (P325), and in bigger 300g jars (P430). It is also offered in half-kilo family size packs (P705) for even greater savings. Each MEGAFIBER sachet and jar packs more fiber goodness to give more value for your money.

If constipated, take one tablespoon of MEGAFIBER mixed with your favourite drink ideally during breakfast, and drink lots of fluids all day. When MEGAFIBER absorbs liquids, it forms a slippery film and swells by 8 to 14 times its normal weight and forms a soft, bulky mass that passes quickly and easily through the colon and acts like a sponge in the intestinal tract. It also helps stimulate the reflex needed for the bowels to empty. Since MEGAFIBER is a non-irritant bulking laxative, it does not result in an immediate need to find a toilet which can be embarrassing.

If suffering from diarrhea, you will also benefit from MEGAFIBER since it not only absorbs water from watery stools, its bulking effect slows down the bowel and reduces bowel movement, reducing the number of times that you must go to the bathroom. Increased intake of fiber absorbs excess water in stools and consequently allows the intestinal muscles something to hold on to. Unlike other medication, taking new MEGAFIBER to stop diarrhea does not result in constipation. When treating diarrhea, take the same dose of MEGAFIBER and lessen your fluid intake.

Aside from promoting digestive health, MEGAFIBER also helps regulate blood sugar and uric acid, reduces cholesterol, and assists in weight management. It is FDA-approved and is all-natural. It does not contain additives, sweeteners, preservatives, artificial colors or flavoring. It is also cholesterol-free, yeast-free and gluten-free. It is nothing but 100% psyllium fiber, nature’s best and most efficient source of natural dietary fiber.

For more information, visit MEGAFIBER in facebook or go to www.megafiber.com.ph. For inquiries, you may email info@megafiber.com.ph or call the MEGAFIBER Customer Service Hotlines 524-6549, 354-2208 to 09 and 09474890262, 0928-3224217.

 

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