Crosstrain by Manila Bulletin

25/05/2020

Monday is a new day and here is a simple workout to jumpstart the week.

Air squat

* Shoulder-width stance, hips descend back and down
* Lumbar curved maintained and heels flat on the ground
* Knees in line with toes
* Complete at full hip and knee extension

Squat thrust

* Stance in a shoulder-width position and eyes in the horizon
* Reach the floor with both hands and near the feet
* Kick back to a plank with both feet
* Kick back in with both feet near the hands and stand straight up, locking hips and knees

Butterfly sit-ups

* Lie on your back and feet are in a butterfly position
* Hands above your head on the floor
* Flex your abdominals and pulling your torso
* Reach the arms forward during ascend
* Complete with shoulders hips and spine extended

All the movements should be done in succession without stopping. One round is completing all the movements and doing the set as many rounds as possible in 8 minutes. Comment below for your scores!

20/05/2020

Top 3 tips to stay healthy during this quarantine

1. Get enough sleep

A lack of quality sleep can negatively affect both our physical and mental health as well as reduce our immune system’s ability to fight off infections. The amount of sleep we need depends on our age. In general, adults should aim to get at least 7 hours of quality sleep per night.

Stress brought about by the COVID-19 pandemic may have a negative impact our sleep. Therefore, we should try to priorities good sleeping habits and ensure we are getting enough.

2. Eat a balanced diet

Simply put, there are no foods or supplements that can ‘boost’ our immune system and prevent or treat COVID-19. Nevertheless, eating a well-balanced diet, with plenty of fruits and vegetables, whole grains, plant and animal proteins and healthy fats is the best way to get all the essential nutrients we need for good health and normal immune function.

As self-isolation may lead us to be less active, it is also important to pay close attention to food portions and to keep our energy balance adjusted to meet our needs.

3. Stay active.

It’s important for your physical and mental fitness to get up periodically for exercise. Children and pets (and you) need a way to burn off excess energy and stress.

Schedule a walk into your day, a bike ride or some gardening. Let the children plan and run an exercise class for the family. There are hundreds of free exercise, yoga, Pilates and other shape-up classes on TV and the internet. Just get moving!

15/05/2020

Depending on how you adjust to quarantine, being at home for a long period of time can be good or bad for your . So here's what you're going to do, step by step workout, to help you stay in shape without any equipment needed
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Burpee
* Hands-on the ground and kick back to a push-up position
* Lower chest and hips to the floor
* Jump feet back to hands and jump vertically
* Arms extend overhead in the jump

Step-ups 10 per leg
* Step up with one foot on any elevated surface (chair, box)
* Keep knee in line with toes
* Complete lock out with hips and knees at full extension
* You may alternate the legs with every rep

V-ups
* Start in a hollow body position, arms extended and legs extended
* Trunk and hips flex together, arms reach forward during ascent
* Complete with the hands touching the toes or shins at full flexion

If this is your first time, pace the movements and do quality reps. If you are an advance athlete, you may add 2-3 rounds more. Enjoy and have fun!
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01/05/2020

Happy labor day!

Happy Labor Day! 💪

We especially would like to honor frontliners who are bravely facing our situation with compassion and commitment. Salute to our modern day heroes!

04/04/2020

SHAKEY’S IS NOW PLASTIC NEUTRAL •Shakey’s Pizza Asia Ventures Inc., is now officially plastic-neutral - - the first restaurant chain in the Philippines to hit this milestone.

Shakey’s actually marked its first year of being “100 percent plastic-neutral” last January, after it set a goal in 2019 to help manage post-consumer waste and push to be plastic-neutral the following year.

20/03/2020

Here is a fun and simple workout for anyone to try at home

AMRAP (as many rounds as possible)

8 strict push-ups
10 front lunges
20 leg raises from the floor

the goal for this workout is to do as many rounds within the 12-minute cap

16/03/2020

You'll definitely never run out of exercises that will improve your lower back. Increase lower body power and back strength and improve your body coordination with reps of back squat. A back rack reverse lunge is also useful to sharpen balance and hip mobility. Alexis Soon

13/03/2020

Even though Crossfit is a way to improve one's self in different aspects, Crossfit coach Ed Haynes believes that some fitness goals are better achieved with a team. As an old saying goes, team work makes the dream work.

11/03/2020

Thinking about what type of bread should you munch while on a diet? Here's a hack: the darker the bread, the higher the fiber content.

09/03/2020

Strength-based exercises are good in improving the core and the back. An example of these are the glute hamstring developer (GHD) sit-ups and V-ups.

04/03/2020

Eggs are considered as a common ingredient since it can be used in a variety of food and dishes. But did you know about the health benefits it holds? Among the nutrients it contain are protein, iron, and all the essential immuno acids.

02/03/2020

In properly executing training routines, it's important to always keep your posture in check. An efficient workout to maintain this is the Barbell Glute Bridge which is also effective in easing back pain. If you're looking to have stronger leg muscles, always include a number of reps of the Dumbbell Split Squat.

Athlete Lharen Valencia