Total Fitness

Total fitness may mean different things to different people.

Physicians and Fitness Experts

They agreed that movement of some kind is mandatory for anyone who wants to achieve total fitness.

Fitness is really important?

Fitness brings many advantages in aperson's life. It enhances an individual's ability to work with endurance and vigor and to enjoy work and leisure activities.

How fitness can truly help?

A person who achieves total fitness can usually avoid undue fatigue; so that he/she has energy left for hobbies, love and recreations.

How can I start for workout?

An orderly, systematic approach to exercising calls for establishing some important factors to reconsider.

Wednesday, February 14, 2018

Diverchity, Seeing the “Extra” in the Ordinary

Having the best of both worlds is what Chinoys are relishing. Picking up positive traits from both race as Chinese and as a Filipino forms a unique quality that does not just conform to simply being movers or doers but a prominent figure in the community.

Having been raised in a diverse country, Chinoys are resilient to disruption and are not afraid to go out of their comfort zones on their quest for excellence.
Given these, the campaign DiverCHIty is launched for all proud Chinoys in line with Chinoy TV’s 8th year anniversary acting as a pillar in the Chinese-Filipino community. The campaign aims to gather individuals / groups who share the same cause of promoting diversity, individuality and unity amongst the Chinese- Filipino Community.

DiverCHIty Run

To commence the campaign and celebrate the Chinese New Year, a series of events are lined-up which comprise the DiverCHIty run that aims to promote a healthy physique and develop your Chi (Body’s positive energy).

DiverCHIty Run is integrated with Affinitea Run and will be composed of Chinese theme and elements such as Red/Gold Singlet, Lion & Dragon Dance and Angpao. Covering race distance of 3k, 5k and 10k.

This event gathers key representatives from the Chinese community such as Schools, Businesses, Organizations and all major Chinese Associations in the country.
Date: February 17, 2018
Time: 4am
Venue: SM by the Bay
Inclusions: Singlet, Bib, Loot bag



Online registration will be available via as well as on-site at selected Chris Sports and Deuter branches. DiverCHIty run is presented by Chinoy Tv and Affintea races co-presented by Filipino Chinese Chamber of Commerce and Industry (FCCCI), In partnership with FWD Insurance, Jeunesse, Vital Purified Drinking Water, Federation of Filipino Chinese Alumni Association Inc., Hong Kong Chamber of Commerce of the Philippines Inc., Dr. Kong, Cadbury 5Star, Tang, Tiger Energy Biscuit, Oreo, Eden Cheez Whiz, Australia Harvest, Zesto, Azumi Boutique, Eurotel and Vikings Buffet.

Diverchity campaign seeks to reach the entire Chinese-Filipino community with the help of Trendspotting with event promotion as its official Publicity & Marketing partner and with the help of media partners, Manila Bulletin, Business Mirror, Pilipino Mirror, BM Health & Fitness, Philippine Graphic, Manila Standard, The Manila Times, Manila Shimbun, Peoples Journal, Peoples Tonight and Women’s Journal.

Online partners include:,,,,

Monday, July 4, 2016

Calf Exercises for Men #FitnessReference

Calf Exercises for Men #FitnessReference

The first portion of a complete body sculpting routine for men is the upper body routine. Because many men are already comfortable with exercise for this area of the body, it's generally the part of the body that's well-defined and toned.

The calf is made of two main muscles, the gastrocnemius and the soleus, nicknamed in some languages "the twins". They manipulate the Achilles tendon - that's the big tendon just above your heel, behind the ankle - to produce the movements of the foot and toes.

One of the problems with bodyweight training programs is that your weight can sometimes be too heavy or too light. Take squats for instance. For most people their body weight won't provide enough resistance to get a good workout within a 'normal' repetition range.

Toning is something that both men and women strive to accomplish with their workouts. Women want to tone their trouble areas to create a leaner look that gives them a strong feminine shape, while men strive to tone their larger muscle groups to make them appear more cut and ripped. The best exercises for toning target individual areas of the body, and provide exceptional results at a fast rate.

These exercises for skinny guys emphasize working on the whole body, using compound exercises to build up several muscle groups at the same time. Compound exercises are more efficient in building muscle mass since no muscle group is left behind in the work out.

Another way to tone up and bulk up your lower body muscles is to do dead lifts. The concept is simple. Just lift the weight with both your arms. Dead lifts are a great way to tone your arms, shoulders, chest, back, hips, butts, abs, thighs, calf muscles and everything in between.

One of the best leg exercise that you can do with your bodyweight. This will make you become more stable and challenge your leg strength, endurance, balance and agility. In a standing position, raise one leg out as straight as possible in front of you, and squat down on one leg until your thigh touches your calf.

Not everybody has a jump rope on them right now, but a jump rope can be one of the best weight loss exercises because you use your arms, your calfs, legs, and explosive movements. People who jump rope tend to break a sweat rather quickly, so why not start today and start jumping rope!

Movements that involve deep concentration and create lots of burn are the best leg exercises for women. These include: leg extensions, leg curls, abductors, lunges (side and front), calf raises. Squats and leg presses are popular leg movements, but if you get too over-zealous you might be looking at a larger set of legs or bigger butt.

Studies done at the Baylor University Exercise and Sports Nutrition Laboratory showed that 30-minute workouts raised the heart rate of women and men to about 65 percent of their maximum. Thirty minutes was enough time to improve cardiovascular fitness.

Begin your fitness session with a five to ten minute stretching and warm up, and finish by cooling off for another five minutes. And then in the course of the rest of that session, make your workouts relatively brief. Your standard exercise sessions ought not last greater than 30 to 45 minutes.

The main reason why most people fail to build calves is they simply do not train them hard enough. Think about it. Your calves handle your body weight while standing, running, and walking and doing just about any other physical activity. This means they are already used to lots of stimulation and will only respond to super heavy weights.

Source: Milburn Olin

Tuesday, May 31, 2016

Increase Fat Loss by Eating More Protein #FitnessReference

Increase Fat Loss by Eating More Protein #FitnessReference

Want to get rid of the fats you have in a faster way? Make it possible by making one change to your diet, increase your protein consumption. It is one of the fastest ways to jump-start fat loss for a number of reasons.

Most people lack protein in their diets. They usually take primarily fat and carbs that slow down the rate of weight-loss reduction. Protein-rich foods might require more time to cook and prepare compared to some other food options but it's all worth it. Switching to other quick options like protein powder as an addition to whole food sources will also do.

Let's talk about the reasons why you should increase your protein intake to at least 15%–20% of your total diet to attain the best fat-loss results.

Protein helps to increase your metabolic rate. Protein-rich foods need the most calories in the breaking down process. In every 100 calories of protein intake, you can burn up to 25 of those calories through digestion. However, you can only burn two and four calories with fats and carbs intake.

Protein manages blood glucose levels. Protein won't transform into glucose in the body so they are great for managing your blood sugar levels that lead to a blood sugar high resulting in a crash. Sugar crash makes you crave simple carbs that will work in opposition to your fat-loss efforts.

Protein stops lean muscle mass loss. A reduced-calorie diet will allow your body to lose fats but it also means losing your muscles. Proteins are used as fuel for your daily activities, so you need more protein left to prevent losing your lean muscle tissues.

Protein boosts faster recovery between workouts. Protein is essential to complete the regaining and restoring process of muscle tissue after a strenuous workout session. Consuming a mix of amino acids (proteins) will help your body to get back into your training session again like nothing happened.

Protein soothes hunger pains. Consuming proteins will keep you from feeling hungry between meals. It takes longer to digest so it reduces the hunger experience throughout the day. This will help you sustain your reduced-calorie diet plan.

The Bottom Line

Everyone should try to include more protein in their diet, especially when making an eating plan to lose excess body fat. Taking in at least one gram per pound of body weight per day is a good start.

Chicken, turkey, fish, lean red meat, low-fat dairy products, eggs and protein powder are rich sources of protein. Failing to take enough protein will just lead to a weaker and slower metabolism.

Source: Bruce Fleming