• Warming up properly can help prevent tendinitis. (Getty Images)

    I’m seeing more and more cases of tendinitis nowadays, specifically among the active and young population including athletes and yuppies. Supposed to be that problems with the joints, like arthritis, would start creeping up as we get older, but this is a new disturbing pattern that we are seeing.

    It’s alarming but it certainly isn’t something that should stop you from what you do whether you are an athlete or a performer. However, it can be irritating and in some extreme cases, it can cause enough trouble to render you immobile on one limb so it should be taken seriously.

    Tendinitis is the inflammation of a tendon. Tendons are made up of tough inelastic tissue that connects your muscles to bone. Some people confuse tendons from ligaments, which attach bone to bone and keep them stable together. Tendons allow movement to occur, while ligaments stabilize structures. With repetitive movement however, tendons have the tendency to get inflamed which causes pain and discomfort to the joint.

    Read More »from Tendinitis: The young man’s arthritis
  • Are fruits fattening? Are you better off eating vegetables? (Getty Images)

    Fruit has been getting a bad rap lately. Along with the pronouncement that sugar is bad, particularly high fructose corn syrup (HFCS), fruit seems to be getting thrown into the doghouse as well. HFCS has been linked to increased levels of obesity and a lot of research has been done to prove this, specifically with soft drinks and juices that are laced with fructose as an artificial sweetener. When it comes to fruits and the actual intake of whole fruits in your diet, that’s when the research becomes less convincing.

    We all have been told as children that “fruits and vegetables are good for you.” This saying comes from the logic that we need vitamins and minerals which can be found in fruits and vegetables. These are important for our growth and development as kids and to help boost our immune systems also as adults. Some proponents of the anti-fruit diet have argued that the amount of vitamins found in fruits is not worth the fructose that comes with it. Most health agencies however

    Read More »from Do fruits really make you fat?
  • Many people hit the gym after New Year's. (EPA)

    Happy New Year everyone!

    We fitness professionals call this time of the year “The Great Revival”. It’s because the gyms will be packed with people looking to lose the holiday weight and get ready for summer which is three months away here in the Philippines. But then, July and August come along which gives way to “The Great Depression” as some if not most of the people who enrolled in January (most for a 1 year contract) will be suddenly out of time to go and work out because summer has come and gone and with it, bikini season. This is a pattern that we fitness professionals are trying to break.

    I’ve said it countless times before, your body doesn’t care whether it’s summer or the rainy season. If you use it, and use it well, it will be primed and ready. This means less body fat, more lean body mass (muscle) and generally, looking like an active body. But once you stop using it, then it will look like a lump of clay that hasn’t been molded yet.

    It’s time to stop this pattern and

    Read More »from The four fitness things you need to do in 2014
  • It's easy to overeat during the holidays. (Getty Images)

    It’s now two weeks before Christmas. I’m sure everyone’s starting to pile on the food with all the family and company gatherings. I know I have, and it’s a struggle but there are also ways that you can enjoy the holidays without packing on the additional weight or feeling guilty about it. Here are 5 simple tips for enjoying the holidays without packing on the holiday bulge.

    1. On buffets. Choose 1 carb, 1 protein, and complete with fruits and vegetables. Buffets are meant to give you choices, not to stuff you silly. One of the dangers of buffets, especially the “eat all you can” version, is the natural need of most people to try everything being served. Even if you try small servings of each dish, you will still end up eating more than you need. Of course when you find the dish you like the most, you’ll want more. Before you know it, you’re slumped in your chair getting “meat sweats” and you don’t know what happened. Try this: survey the scene before lining up and don’t bring a plate.
    Read More »from Five tips to beat the holiday bulge
  • Does Derrick Rose have a case of "weak knees"? (Getty Images)

    "The Return" lasted all but 10 games. Derrick Rose is, once again, out for the remainder of the season and this one really hurts. It hurts the legacy of the youngest ever NBA MVP, the franchise cornerstone of a proud Bulls franchise. It hurts that same franchise that basically ripped apart its roster last year to put complimentary pieces around a superstar who will no longer be there. It hurts the NBA who needed a superstar who displays humility, but who on any given night, can bring the arena to euphoria. It hurts a certain sneaker brand who put all of it’s marbles on Rose and has been hyping the return for almost a year now.

    But this one will also hurt the knees.

    Knees have had a bad reputation in basketball players, soccer players, and almost all contact sport athletes. Injuries like the dreaded ACL, MCL and even the less common PCL tears, and with the case of D-Rose, the meniscus tear. But is the knee really at fault or does the blame lie on its upstairs or downstairs neighbors?

    Read More »from Is there such a thing as “weak knees”?
  • Manny Pacquiao and former trainer Alex Ariza. (Getty Images)

    It's hard for me to write this. Being part of the fraternity of strength and conditioning coaches, it pains me to hear Freddie Roach dismiss the effect of strength and conditioning on a boxer, saying they are “overrated” and “bring steroids to the sport”.

    To be fair, Roach did say this a year ago, and it could have probably been just a reaction to Marquez's rapid muscle gain. Honestly, I think it was also a jab at Alex Ariza, Manny Pacquiao's former strength and conditioning coach who Roach also describes as just Manny's "stretcher". Then again, this is the same Freddie Roach who later is all praises for Manny's new strength and conditioning coach Gavin MacMillan. However, MacMillan just came into the picture barely a month before Manny's fight, and even if he's a good strength and conditioning coach, will four weeks be enough to make a difference?

    My opinion will be biased. How can it not be? I’m a strength and conditioning coach. But along with that bias comes science. Science that has

    Read More »from The importance of strength and conditioning for boxers
  • Fitness is in an all-time boom in terms of awareness, exposure and popularity. It seems that everyone nowadays wants to be fit and strong and it's showing with the number of fitness centers and gyms opening in the metro.

    However, even with the progress we've made in exercise sciences, one saying keeps popping very often. So much so that it deserves a blog post.

    No pain, no gain.

    First of all: Really?!

    Okay. Had to get that out of the way.

    Though you rarely see this overused slogan in it's original form, you will see variations of it everywhere. Statements like, "Pain is temporary", or "Pain is the body's way of saying do more" are so wrong in many levels.

    To go deeper into this saying, we need to know first what pain actually is. Pain is a natural defense mechanism of the body when it feels that it is reaching its physical limitations. Muscle fibers and tendons can contract and stretch up to a certain degree, and the heart and lungs can function in an accelerated state, again, up to a

    Read More »from The myth of “no pain, no gain”
  • Kettle bell workouts can be challenging. (Getty Images)

    I’m a sucker for challenges. Sure, sometimes they won’t make any sense and I’d be contradicting myself when it comes to “safe exercise protocols”, but there really is something about challenges that gets me moving. I know I’m not alone. This is why my gym has a workout of the week and a challenge of the month. Your body needs a good beating every once in a while. Please take note that I said “every once in a while” and not every time. That’s just foolish.

    I am also a sucker for kettle bells. I believe that every gym should have an abundance of these wonderful tools. I’ll be bold to say that if your gym does not have kettle bells, transfer to another one that has. You will be missing out on a very important exercise tool.

    So when one of our coaches in 360 informed me about Coach Dan John’s 10,000 kettle bell routine, I was intrigued. I tried it out that same day and as expected, I was smashed. My sweat was all over the place and my arms felt like they were about to fall off. Now I’m

    Read More »from The 10,000 swings Challenge
  • First of all, let's get this out of the way: Push-ups are still the best upper body exercise. You just hit a lot with that one move and as you will learn, there's more than meets the eye when it comes to the humble push-up.

    I joined ask.fm the online social network where users can ask questions to everyone in their network. I thought it would be a good avenue to answer a few common questions, and of course one of the first questions I got was “can I see your abs?” Well, what do you expect from social media nowadays.

    Seriously though, I did get a lot of fitness related questions and one of the most common ones was “What’s the best exercise to tone the arms and upper body?” I found myself more and more answering the same thing: push-ups and pull-ups. I still think that these two bodyweight exercises are the best exercises that you can do for the upper body.

    The reasons are simple and obvious. If you want to develop your core, go on a plank position and hold that position (see:

    Read More »from 10 variations of push-ups that you should try
  • For those on the go, a good workout of 30 minutes or less is possible. (Getty Images)

    Seven-minute abs. Yeah, I can hear all you snickering in your seats. I mean come on, seven minutes and the promise of abs? Too good to be true, right? Then again throughout the course of exercise history, man has tried its best to shrink exercise time in the interest of gaining more time to do daily tasks. And let’s face it, only a small percentage of the population actually enjoy exercise so much that they don’t mind spending hours in the gym (they’re usually called “trainers”).

    But what if I tell you that there is such a thing as a “minimum requirement of work, for the maximum amount of results”? The problem that we have here is that too often, we trainers mistake you clients as having the same amount of interest (and to put it bluntly, addiction) that we have when it comes to exercise. We make you do too much because we enjoy it, so if we do, then you should to, right? Again, not necessarily. If the instructions to bake a cake were to bake it for 15 minutes, you wouldn’t want to

    Read More »from The minimum requirement for the maximum gains


(25 Stories)