Post-show Reflections

Hello friends!  On September 8, I competed in the IFBB (International Federation of Bodybuilding) Muscle Contest Philippines, and came home with 2 gold medals and 2 bronze. I’m absolutely thrilled with my results, but even more satisfied with the relationships I made that day, the bonding I experienced with the other beautiful athletes from around the world, and the lessons I learned to take forward into my next competition….

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The Real Scoop on Getting (& Being!) Super-Lean



Hello friends! I’ve been wanting to write this post for such a long time now, but to be honest, haven’t had the energy.

I’m now 2 weeks out from my second-ever bodybuilding show, and my prep has gone completely according to schedule. I’ve lost about 13-14 pounds since May, and getting verrrry close to my stage weight.  I cannot WAIT to present my physique at the IFBB Muscle Contest Philippines on Sept 8. It will be a big international show and I’m both excited and nervous….

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My Daily Supplement Routine

Hi folks!  The other day I saw a friend in the health food store, and she was fascinated to see what I had in my basket.  “What supplements are you buying?” she asked.  “And what should I buy?” This is actually the most common nutrition question I’m asked, after, “Should I avoid carbs?” (NO!)

The supplement marketing industry would have you believe that you should buy all the supplements (of their brand!) on the shelves.  But I’m here to tell you that real, wholesome, unadulterated FOOD is always your best source of every nutrient. Bottom line.  …

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Confessions of a First-Time Bodybuilder (Part 1)

Hello friends!  I’m now 18 days away from competing in my first-ever bodybuilding competition!  Somehow passing the 3-week mark has made it seem SO CLOSE!!!  I’ve been training for this since mid-November 2016, and now the finish line is in sight.  According to my coach, I’m coming in right on track.  And I feel on track!  I’m sooo excited for this event (it’s the ANB Universe International held right here in Manila), and I want to share with you some insights I’ve gained over the past 11 months of delving into this new sport:…

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20-Minute High Intensity Interval Training (HIIT)

Jump Rope HIIT

So what’s all the hype about “HIIT” (high intensity interval training)?  Is it really better than say, going for a 45-minute  steady-pace run, or stepping it out at Level 5 on the StairMaster?  And if so, then why?

I’ll just get right to it… HIIT training has lots of benefits that steady-state training doesn’t.  First of all, it burns more calories and fat in the 24 hours after the workout than if you’d just gone for a 4-mile jog.  High-intensity training causes …

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The Best At-Home Leg Workout

Curtsy Lunge

If you’ve ever woken up with sore legs (hmm… not me, certainly not in the past 3 weeks… ha!), you realise just how significant these lovely limbs are.  The older I get, the more I’m struck by how often people lose their independence because of their inability to care for themselves physically, and this is too often a result of loss of strength.  It doesn’t happen overnight.  No, it happens little by little, that insidious weakness that gradually creeps in.  Then one day you sprain your wrist and all of a sudden you can’t get out of your chair anymore……

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5 Exercises that Will Get You Out of Your Chair

Chair Pushups

You’re probably sitting down as you’re reading this, and I hate to tell you this, but you should really stand up.  Too much sitting will kill you!!  Ok, so I’m being dramatic, but recent studies over the past 2 years have linked prolonged sitting (more than 8 hours per day,) with a number of health concerns, including obesity, metabolic syndrome, cardiovascular disease, and cancer.  And what’s worse, being a “weekend warrior” (i.e., working out vigorously a few times a week) won’t offset these risks.

So what are we gonna do, friends? …

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The 5-Minute Ab Workout That Makes a Difference

Tuck-ups (balanced)

Abs, abs, abs… all over social media I see umpteen million ways to get the abs of your dreams…  “Just do this routine of 5 easy exercises,” they say, “and by bikini season you’ll have that 6-pack you’ve been waiting for all your life!”

Except “they” forgot to tell you that no matter how great your 6-pack is, no one will see it if your body fat percentage is higher than about 18% for women, 14% for men.  Um, whoops…

So let’s get another motivation for working our abs, shall we?  Just sayin’, but the amount of effort that goes into achieving (and maintaining!!) those low body fat percent numbers… well, that’s another blog post altogether.  And it becomes harder with each succeeding birthday. …

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The 20-Minute Workout You Can Do Anywhere


Mountain climbers

Let’s face it, friends… sometimes you just don’t have 45 minutes to work out.  Not when there’s groceries to be bought, kids to be dropped off or picked up from school, and those last 18 episodes of Downton Abbey or Lost to watch… I get it and I’m not judging. Nope, I’m here to provide solutions.

And my gift to you is this 20-minute workout you can do anywhere.  It’s a high-intensity metabolic workout that will …

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