THE HEALTH & WELLNESS ISSUE
APR-MAY 2012
SLINKY. SEXY. SCORCHING...
elle aguila steph amboy &
plus!
WORK OUT WITHOUT BREAKING YOUR BANK!
Find the gym place that suits you best on pg.24 GET A TOTAL BODY WORKOUT IN JUST 30 MINUTES.
Find out how on p.25
YOU ARE WHAT YOU EAT: 10 Food for the Health
inside!
DIETS DO W
Jana Lopez lost ORK! 75+ lbs after more than 7 months with Cohen’s FROM CORP OR TO CORPOR ATE Passion For Sp AL ort And Adventure s
‘ –WAL Magazine’s
EDITORIAL TEAM WAL ISSUE 013 ▪ APR-MAY 2012
–THE EDITOR’S LETTER:
JUAN CARLOS F. RAMOS
PILLAR LEAD
JOSE LEONARDO V. SABIO
ON T H E C OV E R Meet the women who play with guns and make friends with reef sharks.
E D I TO R I N C H I E F
CLARA TERESA V. OBMERGA, AARON E. CABIGAS and MA SUZETTE F. ABELA “The only way to keep your health is to eat what you don’t want, drink what you don’t like, and do what you’d rather not.” –Mark Twain Living in today’s stressful and fast-paced modern society, health has apparently taken the back seat in favor of meeting work deadlines, catching up with monthly dues and keeping up with lifestyle of a young professional. And most often than not, we end up neglecting our physical and mental needs. While we cannot avoid these responsibilities of being a yuppie, there are ways to cope without feeling or looking haggard. This issue of We Are Learning will offer us how to eat right, exercise, manage stress and take care of our overall sense of well-being.
JOSE LEONARDO SABIO
PROJECT MANAGERS
Photographed By: Renato Ibanez, Jr.
TRISHA ANGELICA V. RODRIGUEZ, JOSE LEONARDO V. SABIO, CLARA TERESA V. OBMERGA and EMERESON JOHN E. LOZANTA LAYOUT AND DESIGN
ANGELI MARIXI C. ROSALES
S T Y L E E D I TO R CONTRIBUTING WRITER
CAMILLA NICOLE S NACPIL, LYLE ROSS B. MAGNO, MICHELLE CELINA L. BONGCO, STEPHANIE Y AMBOY, NOVEL DENATOLIO, MA SUZETTE F ABELA, MA. ROXANNE FATIMA S. ROLLE, CLARA TERESA V OBMERGA, JOSE ANTONIO D FERNANDEZ, AARON E CABIGAS and AYESA SHAIRA B BASILIO C O N T R I BU T I N G P H OTO G R A P H E R
RENATO FUENTES IBANEZ JR. and CHRISTIAN CLARK A. WITTICH
THE HEALTH & WELLNESS EDITION WAL ISSUE 013 ▪ APR-MAY 2012
–THE PILLAR LEAD’S LETTER: Health and Wellness is a concept that is not new to us. In fact, we have well known establishments, products, programs and initiatives which help promote this. However, with the numerous ads, commercials and activities around us, have we honestly understood what this concept means?
This issue of We Are Learning will discuss Health and Wellness. It is NOT about staying skinny and being overly obsessed with counting calories or keeping track of how much you weigh. It’s not about having a beach body and pretending McDonalds doesn’t exist. Health and Wellness is about having a sense of balance in your life — making room for work and play; giving in to occasional guilty pleasures of having KFC’s Double Down for dinner or running to Cheesecake, Etc. for dessert. It’s about having and maintaining a lifestyle which emphasizes the quality of life. It’s about choosing what kind of future you want to have so as not to have regrets or disappointments in the long run. You don’t want to waste precious time in and out of the hospital when you could have been spending time with your grandchildren. Health and Wellness is about choosing to love your self. So say NO to old habits and indulging in all things instant. Refuse the habit of lighting a cigarette every five minutes or the daily routine of eating burgers for breakfast. Say YES to moderation and all things green even if it tastes funny. Learn a sport instead of drinking alcohol every other night. Go running or grab a barbell while waiting for your favorite TV show. Ultimately, Health and Wellness is a kind of lifestyle, a choice one has to make and a habit that has to be formed. So read on, learn something new and open your eyes to the road of self-actualization. ELITE is here to help you choose well — to choose life, to choose love, to start choosing yourself.
JUAN CARLOS RAMOS
–table of contents
CONTENTS
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46 42 38 36 28 26 24 22 18 14 0
‘
New Faces Of Learning. Who’s Who. Meet the newest members of the learning domain!
Featured Team (ANZ) get to know the abc’s of anz!
The Learning Seaven ibmers who defied the urban jungle of being strapped on the office chair
your guide to Gym Places for gym junkies and fitness fanatics: check out project elite’s must see gym places
The Kettlebell Workout lady and weights
Crossfit intense is definitly an understatement once you’ve experienced the crossfit way of working out
Hitting Targets And Diving Deep: A Story of Extraordinary Adventures
meet the women who play with guns and make friends with reef sharks.
30 Minute Total Body Workout lose fat, tone muscle, increase energy and feel healthy.
GM 7 Day Diet see and discover what the gm 7 day diet is all about.
10 Food For Health Skip the fad diets and eat a balanced diet with the right amount of healthy food.
Biggest Life Change meet jana, a person who chose to take the risk and considered change for the better.
Renz Albert M. Tolentino Nickname: RENZ Learning Team/Position: IOS AP & EMEA Alma Mater: ATENEO DE MANILA UNIVERSITY What interests you? COLLECTING DIE-CAST CARS AND PLAYING VIDEO GAMES What’s your favorite sport? BASKETBALL What’s the best healthy living advice you’ve ever received? ALWAYS EXERCISE AT LEAST 15 MINUTES A DAY What do you do to de-stress? PLAY VIDEO GAMES
Mari Cristi S. Turla
new faces of
LEARNING let’s welcome the newest members of the learning domain!
Nickname: MARI Learning Team/Position: IOS DAY, LEARNING PRACTITIONER (AP/ANZ SCHEDULING) Alma Mater: UNIVERSITY OF SANTO TOMAS What interests you? PHOTOGRAPHY, TRAVELING, SPORTS (SWIMMING AND BIKING), DOGS AND FOOD What’s your favorite sport? SWIMMING What’s the best healthy living advice you’ve ever received? YOU ARE WHAT YOU EAT. What do you do to de-stress? PLAY WITH MY DOG, READ, EAT OUT, OR WATCH A MOVIE
Leo Enrico R. Talens Nickname: Richie Learning Team/Position: IOS, LEARNING PRACTITIONER Alma Mater: UNIVERSITY OF THE PHILIPPINES - DILIMAN What interests you? MILITARIA, TOYS AND SPORTS What’s your favorite sport? AMERICAN FOOTBALL, FLAG FOOTBALL, RUGBY AND TOUCH RUGBY What’s the best healthy living advice you’ve ever received? IF YOU CAN’T ENJOY WHAT YOU’RE DOING, STOP DOING IT. What do you do to de-stress? I SLEEP.
COMPILED BY:
AYESSA SHAIRA B. BASILLIO
Bianca Mae C. Gauna Nickname: BIANCS Learning Team/Position: IOS MID (EMEA SCHEDULING) Alma Mater: UNIVERSITY OF SANTO TOMAS What interests you? COOKING, READING LIFESTYLE MAGAZINES, WATCHING COMMEDY/SUSPENSE MOVIES What’s your favorite sport? NONE What’s the best healthy living advice you’ve ever received? JOG FOR AT LEAST 30 MINUTES A DAY. What do you do to de-stress? JOG, LISTEN TO MUSIC, TALK TO FRIENDS OR SET BONDING SESSIONS
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Mishelle B. Bongat Nickname: MIA Learning Team/Position: CCC BACK OFFICE, HR LEARNING PRACTITIONER Alma Mater: OUR LADY OF FATIMA UNIVERSITY What interests you? ARTS AND CRAFTS What’s your favorite sport? BADMINTON What’s the best healthy living advice you’ve ever received? AVOID EATING JUNK FOOD What do you do to de-stress? PRAY
Jeanne Iris M. Agcaoili Nickname: IRIS, BADS Learning Team/Position: HDTS PRACTITIONER Alma Mater: UNIVERSITY OF SANTO TOMAS What interests you? I LIVE AND BREATHE THEATRE , FASHION, MOVIES AND LITERATURE COME A CLOSE SECOND. What’s your favorite sport? SWIMMING, VOLLEYBALL, NOT MUCH OF A COMPETITIVE PERSON WHEN IT COMES TO SPORTS. What’s the best healthy living advice you’ve ever received? DO WHAT MAKES YOU HAPPY. :) What do you do to de-stress? I READ A BOOK OR IF GIVEN THE OPPORTUNITY, I GO TO IMMERSION AND REHEARSALS WITH THEATRE FRIENDS FOR MOTIVATION.
Monica L. Tabuzo Nickname: LIZ Learning Team/Position: LEARNING FINANCE, HR LEARNING PRACTITIONER Alma Mater: FAR EASTERN UNIVERSITY (NRMF) What interests you? FASHION, MUSIC, FOOD, ARTS, SPORTS, COOKING, BOOKS, MODELING, TRAVEL What’s your favorite sport? TENNIS AND VOLLEYBALL What’s the best healthy living advice you’ve ever received? EXERCISE ON THE GO AND GRAB A FEW FRESH FRUITS ON YOUR WAY OUT. What do you do to de-stress? I SHOP, EAT, SLEEP, AND GO TO THE BEACH TO UNWIND.
Sarah Kay B. Lim Nickname: KAY Learning Team/Position: AP ESC JR LEARNING PRACTITIONER Alma Mater: MIRIAM COLLEGE What interests you? TRAVELING (DOMESTIC & INTERNATIONAL), SHOPPING, THEATER PLAY & YOGA What’s your favorite sport? ARNIES AND KARATEDO What’s the best healthy living advice you’ve ever received? EVERYTHING IN MODERATION What do you do to de-stress? HAVE A BODY MASSAGE
Pocholo Miguel M. Jacobe Nickname: CHOLO Learning Team/Position: ANZ BANK, LEARNING PRACTITIONER What interests you? TRAVEL, FOOD, SPORTS What’s your favorite sport? FOOTBALL What’s the best healthy living advice you’ve ever received? DON’T FORGET TO LAUGH What do you do to de-stress? TAKE MY GIRLFRIEND OUT ON A DATE.
Ma. Aurora A. Padua Nickname: AU Learning Team/Position: BRAND ILO 1 Alma Mater: CENTRAL COLLEGES OF THE PHILIPPINES What interests you? MUSIC, SHOPPING, TRAVELLING AND FOOD TRIPPING What’s your favorite sport? SWIMMING AND (EATING?) What’s the best healthy living advice you’ve ever received? DON’T EXCEED THE FEED LIMIT What do you do to de-stress? PUT ON NAIL POLISH, GO BUY SOMETHING FOR MYSELF, EAT
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Novel Denatolio Nickname: BELLE Learning Team/Position: L&K EVENT MANAGEMENT, LEARNING PRACTITIONER Alma Mater: ATENEO DE DAVAO UNIVERSITY What interests you? COOKING, SHOPPING, DANCING AND SINGING What’s your favorite sport? BADMINTON, VOLLEYBALL What’s the best healthy living advice you’ve ever received? THAT EVERYTHING HAS ITS LIMITATIONS, FOR EXAMPLE, IF YOU’RE SMOKING; YOU HAVE TO KNOW WHEN TO STOP. ALSO, I HAVE LEARNED ANOTHER BEST ADVICE FROM A FORMER COLLEAGUE THAT WHILE I’M YOUNGER I SHOULD START TAKING CARE OF MY SKIN BY TAKING VITAMINS DAILY, ANTIOXIDANTS AND EAT ALL THE NATURAL FOOD THAT WE CAN GET. What do you do to de-stress? CUDDLING AND PLAYING WITH MY 2 KIDS IS ENOUGH TO DE-STRESS ME. THEIR HUGS AND KISSES ARE SIMPLY IRREPLACEABLE. IN ADDITION, I JUST GET A LOT OF SLEEP TO HELP ALLEVIATE ALL THE STRESS I ENCOUNTER ESPECIALLY WITH THIS TYPE OF INDUSTRY WE’RE IN.
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Lorraine T. Basinang Nickname: RAINE Learning Team/Position: ANZ, JUNIOR LEARNING PRACTITIONER Alma Mater: ATENEO DE NAGA UNIVERSITY What interests you? BEACH, BOOKS, MOVIES, DOGS, SHOPPING, DRAWING, TRAVEL AND ARTS What’s your favorite sport? VOLLEYBALL What’s the best healthy living advice you’ve ever received? NEVER PASS A MEAL NO MATTER HOW BUSY YOU ARE. What do you do to de-stress? I WATCH MOVIES OR TV SERIES, READ A BOOK OR MAGAZINE
Maria Alyssa Concepcion B. Castillo Nickname: ISAY Learning Team/Position: IOS TEAM, HR LEARNING PRACTITIONER (MID) Alma Mater: TRINITY UNIVERSITY OF ASIA What interests you? MUSIC, BOOKS, DRAW SOMETHING (IPHONE APP) AND TRAVEL What’s your favorite sport? SWIMMING, VOLLEYBALL AND BADMINTON What’s the best healthy living advice you’ve ever received? “STOP SMOKING. QUIT WHILE YOU’RE STILL YOUNG.” What do you do to de-stress? I LAUGH, EAT, READ BOOKS, AND SING
Joanne L. Gener Nickname: JAN Learning Team/Position: ANZ, LEARNING PRACTITIONER Alma Mater: NCBA What interests you? MUSIC, FASHION, SHOES (EXCEPT SNEAKERS), MAKE-UP AND CLOTHES. What’s the best healthy living advice you’ve ever received? SO MANY PEOPLE SPEND THEIR HEALTH GAINING WEALTH, AND THEN HAVE TO SPEND THEIR WEALTH TO REGAIN THEIR HEALTH. What do you do to de-stress? LISTEN TO MUSIC OR PAUSE FOR A WHILE.
Marz Kristine T. Fernandez Nickname: MARZ Learning Team/Position: IOS, LEARNING PRACTITIONER Alma Mater: SAN BEDA COLLEGE - MANILA What interests you? FOOD, BEACH, TRAVEL, BAGS AND SHOES What’s your favorite sport? BASKETBALL What’s the best healthy living advice you’ve ever received? EAT HEALTHY FOOD OFTEN IN SMALL AMOUNT.What do you do to de-stress? LAUGHING, TALKING TO A FRIEND AND BREATHING
Ryan Y. Canete Paul Ritchie C. Grefalda Nickname: PAUL Learning Team/Position: ANZ, JUNIOR LEARNING PRACTITIONER Alma Mater: UNIVERSITY OF SANTO TOMAS What interests you? GEOGRAPHY, REALITY/COMPETITION SHOWS (AMAZING RACE, SURVIVOR, ETC), AND MOVIES What’s your favorite sport? TABLE TENNIS AND BOWLING What’s the best healthy living advice you’ve ever received? BE POSITIVE, DRINK A LOT OF WATER. What do you do to de-stress? WATCHING MOVIES AND TELEVISION SHOWS, PLAYING SPORTS AND SIGHT-SEEING
Charles Anthony A. Diaz Nickname: CHARLES Learning Team/Position: ANZ, JR LEARNING PRACTITIONER Alma Mater: FAR EASTERN UNIVERSITY What interests you? ANYTHING RELATED TO SPORTS. What’s your favorite sport? BASKETBALL What’s the best healthy living advice you’ve ever received? ALWAYS BELIEVE IN GOD. What do you do to de-stress? I GO TO THE GYM.
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Nickname: RYE Learning Team/Position: WEB/KB SPECIALIST Alma Mater: STI What interests you? PLAYING COMPUTER GAMES AND COOKING What’s your favorite sport? I’M NOT REALLY INTO SPORTS BUT I LOVE WATCHING SOCCER GAMES What’s the best healthy living advice you’ve ever received? DRINK LOTS OF WATER What do you do to de-stress? LISTENING TO MUSIC OR PLAYING COMPUTER GAMES
Arlyn Precious L. Nava Nickname: AYA Learning Team/Position: IOS, LEARNING PRACTITIONER Alma Mater: ST. FRANCIS OF ASSISI COLLEGE (SFAC) What interests you? READING BOOKS (INSPIRATIONAL, MOTIVATIONAL AND NOVELS), WATCHING MOVIES, COOKING, TRAVELLING AND LISTENING TO MUSIC What’s your favorite sport? BADMINTON What’s the best healthy living advice you’ve ever received? (NONE FOR A HEALTHY LIVING ADVICE BUT RATHER FOR SELF-IMPROVEMENT: “TRY TO DO A SELF-CHECK. BE YOUR OWN CRITIQUE. THAT IS HOW YOU CAN DO BETTER OR EXCEED YOUR OWN PAST ACCOMPLISHMENTS.” WORDS FROM MY MENTOR, ED S. TEOVISIO What do you do to de-stress? WATCH MOVIES, CLEAN THE HOUSE, PLAY ARCADE AND GO SHOPPING
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FE AT UR ED TE AM :
ANZ BANK Transition Manager
2. If you could learn anything, what would it be and why?
Water Heater.
CAT H Y F R I AS Practitioner
Fly a biplane. It’s the closest thing to flying.
2. What would be one thing you won’t be caught wearing?
Anything neon
3. What turns you on?
1. Have any interesting dreams lately?
Toilets. Imagine life without it!
2. If you could learn anything, what would it be and why?
THERESE MARIE TECSON
Cute boys in white polo long sleeves and jeans.
4. If a genie granted you 3 wishes, what would you ask for?
1) height 2) unlimited travel budget and 3) eliminate poverty (totoo ‘to)
FI LI P I NA S TORR ES
2nd Line Operations Manager
1. If you ruled the world, what would be the first thing on your agenda?
Confiscate all weapons, from guns, to nukes to tanks - no to war!
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1st Line Operations Manager 1. What weird habit or mannerism do you have?
Mispronounce words intentionally 2. What should men never say?
“It’s not you, it’s me” This is never true.
3. What would be one thing you won’t be caught wearing?
Knee high gladiator sandals.
4. Whose music makes you pumped up to workout?
Waka-Waka
Jay Z
4. What mantra do you live by?
Los Angeles, California
Everyone has a choice of whether or not to stay young at heart or let time erode you away like a piece of stone in the wind.
LO R R A I N E BA S I NA NG
Practitioner
Backpack to Banawe and Batanes. No time. 4. What would you consider the greatest invention ever?
Aside from iPod of course, I’d have to say Swiss Army Knife. When I travel
3. What one thing have you not done that you really want to do? What’s holding you back? 1. What would you consider the greatest invention ever?
2. Whose music makes you pumped up to work-out?
3. When are you happiest?
CO M P I L E D B Y: A A R O N E . CA B I GA S A N D J OSE AN TO N IO D. F E R N A N D E Z
CAMILLE S AMSO N
2. What would you consider the greatest invention ever?
3. If you could live anywhere in the world, which place would you call home? 4. If you won a million dollars in a lottery, what would you do with it?
Invest in Stocks. CHARLES ANTHONY DIAZ Practitioner
Yes, I have interesting dreams lately! LOL
1.If you could learn anything, what would it be and why?
1. What are the sports/games that you’re inclined with?
SABA!!! (Hahaha) Seriously, I want to learn different languages – Korean, Japanese, French, etc...
Swim and Surf. Another thing my brothers and I could bond with. 2. When are you happiest?
Basketball and MMA
3. What are the sports/games that you’re inclined with?
eSports, Warcraft?! DotA, TheSims, Monopoly deal, Thanks to Andre! 4. Are there any fears you have that you would like to get over?
Snake!
Having unexpected and unique finds (esp. when traveling)places, foods, clothes, etc. 3. (Now that you’re outta there,) what is the greatest lesson college life taught you?
Owning one’s responsibilities and standing by one’s decision. 4. What mantra do you live by?
AARON CABIGAS Practitioner
Without struggle there is no progress; don’t let your dreams be just dreams.
JOSE ANTONIO FERNANDEZ Practitioner
1. Which film made an impact on your life?
The Godfather Trilogy. It (especially Part 2) taught me a lot about business, dealing with people, and how to always protect yourself.
1. What’s the first thing you splurged on?
Gadgets
2. What should men never say?
“I give up”
3. What mantra do you live by?
“That which doesn’t kill us makes us stronger.” 4. Whose music makes you pumped up to work-out?
Let the bodies hit the floor, by: Drowning Pool
KARLA KAT R I NA D E E
business, give some to some family. Then invest and save the rest! :) 2. What did you learn from your relationship(s)?
Time, time, time, and balance. Have to have the balance of trust,power,respect. just all of the stuff it takes a relationship to work. It can’t be a 70 30 split all the time. One major thing I learned was you can’t stop a feeling. No matter how much you love you can’t make someone return the favor no matter what you do. So once you start to see the warning signs, get the hell out. The longer your in it the harder its going to hurt. 3. How do you address haters?
People love to hate on other people who make uncommon decisions. It comes with the territory that if you’re going to chose to do something with your life that is risky and amazing that some people are going to try to demotivate you. The best way to approach these types of criticisms is to accept it with a positive attitude or avoid responding all together. 4. What should men never say?
You sound like my ex-girlfriend POCHOLO MIGUEL JACOBE Practitioner
Practitioner
1. What’s your current obsession?
1. If you won a million dollars in a lottery, what would you do with it?
First I would jump around screaming and doing moves I never thought I could. Tell my closest loved ones. Buy me a house, car, have my dream wedding, open a small
Sneakers
2. If you could learn anything, what would it be and why?
Fly a jet because I want travel the world.
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3. What are the sports/games that you’re inclined with?
2. What’s your current obsession?
3. What should men never say?
Football (soccer) and basketball!
With Shoesssss
3. Whose music makes you pumped up to work-out?
DARNA!
Domino – Jessie J.
Tot! Tot! Tot!... Kailangan pa bang i-memorize yan
4. What’s the wildest thing that you’ve done?
Run naked
4. If a genie granted you 3 wishes, what would you ask for?
ROWENA PATRICIA RIOS Practitioner
I will wish for more time for me to spend it with my family, travel with them and lots of money. Hehehe
M AR A C H R I S TA R U TAQU I O
1. What’s the first thing you splurged on?
Watch
2. What is one thing that people would be surprised to know about you?
I know how to circumcise! I circumcised a boy when I was in 2nd yr highschool :)
3. Whose body makes you feel like touching it? Why?
Derek Ramsey! Yummy!!! :D
4. What’s the most painful thing love has taught you?
Pride will get you nowhere. Relationship is a give and take process.
J OA N N E GENER Practitioner
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Practitioner
1. How do you address haters?
Ignore them
2. What mantra do you live by?
The reward of suffering is experience.
3. What are the sports/games that you’re inclined with?
Volleyball
4. What weird habit or mannerism do you have?
I open the fridge every morning, and stare at it for about 2 minutes
RODERICK LAGBAS
Practitioner
1. If you could be someone else for a day, who would you like to be?
1. If you won a million dollars in a lottery, what would you do with it?
I want to be like Rachel Zoe. I want to know how she keeps herself busy for OSCARs, talk to her client and dress up all the beautiful people in Hollywood.
Splurge. Invest. Save.
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2. How do you address haters?
P.S. I Love You.
4. What is the best thing a girl has done for you?
PAU L RITCHIE GR E FAL DA
Practitioner
1. What’s the first thing you splurged on?
Food.
2. If you could learn anything, what would it be and why?
Different Languages esp. Spanish, French, and Korean. I want to be a polyglot.
Multi-lingual people are believed to be good at multi-tasking. 3. What’s the most painful thing love has taught you?
Sacrifice. Most Painful yet the Bravest
4. What are the sports/games that you’re inclined with?
Table Tennis, Bowling, and Monopoly deal
Of open skies , deep blues , and rocky terrai ns:
Learning Seven
DIVING & MOUNTAIN BIKING My fullname is Dimple Sara Ballesteros. In the office, they call me Dimps but when I’m plunging through the deep blues, I’m known as Drifter. I’m from L&K EVITA and have been with IBM for 3 years.
IBM/Learning for me is a fun, hip, dynamic place which makes it easy for me to enjoy my career and/while/but diving is exciting, dangerous, fun and scary at the same time, but it gives me such a rush to go diving in the deep! Why/how did you get hooked with diving?
fr om co rp or at e to co rp or al WORDS BY: MA. ROX ANNE FATIMA S. ROLLE
Office work can reduce us to sedentary mammals.
Yet being deskbound is a bane by choice. See how our colleagues in Learning defy the urban jungle norm of being strapped on the office chair. From cliff diving to Mixed Martial Arts, these IBMers enliven their corporate lives with passion for sports, adventure, and the great outdoors.
My boyfriend was actually the one who introduced me to diving. He’s already a certified Rescue diver and one day he invited me to have a beach outing in Batangas. Little did I know that he also scheduled for me a beginner diver’s course. It was scary at first because the open water really scares me, especially if I couldn’t see the bottom. I always think of the “undin” or “shokoy” whenever I’m in the bottomless ocean and it took a lot for me to actually do diving. But eventually I got the hang of it. I got certified as an Open Water diver in April 2011 and then by September 2011 I got certified as an Advanced Open Water diver, which allows me to dive as far as 100 ft underwater (compared to open water divers who can only dive up to 60 ft). This summer I’m going to work on my Enriched Air diving certification which will allow me to breathe in Nitrox instead of the regular Oxygen. This will make me stay underwater longer without fatigue. Then after that, I’ll have my Rescue diver certification. :)
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For me, diving is something that broke me out of my shell. I love beaches, but I wasn’t really a fan of the ocean. I only wanted to wade in the shallow waters by the beach and I never wanted to go exploring beyond the shores. The open water used to be off limits for me. But ever since I got into diving, my fear of the ocean was gone and I learned to embrace the beauty of it. When I first saw the underwater life (beautiful corals, huge fishes, turtles, whalesharks), it was such an experience for me, I literally started to sing “Under the Sea” in my head, especially when the fishes were swimming around me. :) I love it now! How can you relate diving with your work in IBM? Like diving, my work here in IBM is fun. Sometimes it’s scary dealing with difficult clients, but at the end of the day, there’s nothing you can’t conquer. :) How long have you been into this sport?
I only got hooked into this last year. This April will mark my one year anniversary as a diver. 2012 APRIL
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Conq uerin g the mats : Yoga & Com bat Fight ing My fullname is Josef V. Reyes. In the office, they call me SEF but in mountain terrains, I’m known as Balbon.
I’m from L&K Evita & LPC and have been with IBM for 5 years and a few months.
IBM/Learning for me is like my second home and/while/ but Mountain Biking is my OTL (One True Love). Why/how did you get hooked with mountain biking?
It all started after I got married. I weighed 295 lbs then and I had to moved away from Mandaluyong to Marikina. I didn’t have any friends and have no place to hang out at. I saw a couple of neighbors riding bikes, so the idea came to me that I would meet new friends through this activity and it would be a good source of cardiovascular exercise with minimum impact on both my knees and feet. It would also very beneficial to me since it would help me strengthen my knees and make me lose a lot of weight. After a lot of time on the road and on trails, my weight has gone done to 230 lbs. How long have you been into this sport?
I’ve been Mountain Biking for about 4 years now. I’ve been around the provinces of Quezon, Rizal, Cavite, Laguna, Bulacan, Pampanga and Batangas on my MTB. How can you relate mountain biking with your work in IBM?
My fullname is Jeric Louis Pantaleon . In the office, they call me Jeric, Pants, Panty or Kru.
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MMA
I’m from iOS Day Team and have been with IBM for 3 years and 2 months.
IBM/ Learning for me is a current career while Mixed Martial Arts is my passion. Why/how did you get hooked with Mixed Martial Arts?
During my first month of training, it physically felt good and I just felt it was for me. The thrill of a fight was very addicting.
Now that I’m an instructor, I enjoy discovering or creating my own technique that’s useful in a sparring session or competition.
My fullname is CAMILA PRISCILA PINZON LABOG. In the office, they call me Camil/Camila but when I’m with my mat, I’m known as me? Haha I don’t know. “Gymnast?” I’m from L&K ILO and have been with IBM for 7 months. IBM/Learning for me is work and/while/but Yoga is home. Why/how did you get hooked with yoga?
I started doing yoga a few years after injuring my back. I also got hooked with yoga because it made the chaotic brain of mine relaxed and organized. How long have you been into yoga? Roughly 3 years.
How can you relate yoga with your work in IBM?
Also, it became my best excuse not to Yoga teaches me how to handle my work and life in general. It’s the drink, smoke and do drugs without closest thing I have to work-life looking like a wimp. balance. The one thing it has taught How long have you been into this me, and I quote my yoga instructor, Sean, here... “When you’re under a sport? 18 Years tense situation, open your eyes, close How can you relate Mixed Martial your mouth, and breathe.” Arts with your work in IBM? Like IBM, Mixed Martial Arts continues to evolve (by improving and creating new techniques).
Relatively easy but its heavy on your bottom (ass). Hehehe.
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M T . B IK IN G
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4
YO GA
KETTLEBELL My fullname is YVARR L. DELA CRUZ. In the office, they call me Yvarr but when I’m with the kettlebell team, I’m known as Yvarr. Hahaha!
I’m from <ILO> and have been with IBM for <5 years and 5 months>. Why/how did you get hooked with lifting kettlebells?
I started lifting KBs in 2009 in a gym called Eclipse. The coach there introduced this odd looking thing that looked more like a war relic than a training tool. The minute I started doing swings, I knew I was hooked.
How long have you been playing this sport/lifting kettlebells? Almost 3 years.
How can you relate lifting kettlebell with your work in IBM? In order to win in the sport you would have to dedicate serious training hours to improve your form and numbers. Mental toughness and work capacity are the main things you need to develop if you want to compete. Now that I think about it, you need preparation, mental toughness and willingness to take on more responsibilities to succeed in IBM.
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BA DM INT ON
My fullname is RODERICK LAGBAS. In the office, they call me DEREK (They-wreck) / Asim; but in the badminton court, I’m known as rod-panghe/kulotzki/pader. As for the reason/s behind those names, I beg of you to please not take all the above-mentioned nicks “literally”.
My full name is POCHOLO MIGUEL JACOBE. In the office, they call me Cholo but in the fields, I’m known as Miko.
IBM/Learning for me is my bread and butter and Badminton is coffee..? :D On a serious note, for me, IBM/Learning is a training ground while Badminton is my stressreliever.
Why/how did you get hooked with football?
I’m from ANZ Team and have been with IBM for <2 years>.
Why/how did you get hooked with badminton?
I started playing basketball early but was diagnosed with a respiratory ailment -- the doctor told me that my lungs can’t handle the stress (boo!) and was advised to stop playing (darn it!) and find a lessstrenuous sport (weh?!). So I got into table tennis, volleyball and then ESPN happened!--It was my 1st time to watch an international tourney (I was a junior then), I didn’t know that it was a competitive sport and is included in the Olympics, all the while I thought, it’s a “laro ng mga katulong” (no offense meant, peace out!), but then, when I got to witness the long rallies, fast-paced game, relentless players ‘diving’ for the ball ---- Im sold! Sobrang elibs ako! 1st time kong makapanood, but I instantly got hooked! ---so this I say to my then doctor: “lungs can’t handle the stress my arsenal”hehe but thanks Doc, though. How long have you been playing this sport? 12 years
How can you relate playing badminton with your work in IBM? DISCLAIMER: I am not an expert in either roles but this I could say: It will take great determination and hard work to gain expertise.
I’m from ANZ Bank team and have been with IBM for 2 years and 4 months.
IBM/Learning for me is prestige and/while/but Football is passion. When I was 9, my uncle and I watched the 1994 world cup. Brazil won 3 goals over Italy’s 2. This was 2 years after I learned how to play. I was amazed by how Brazil moved around the field. Since then, I dreamed of winning the cup for our country. How long have you been playing this sport?
I started playing for my school when I was 7 years old. How can you relate playing football with your work in IBM? Team work and communication are essential to succeed in both.
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FOOTBALL
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TARAGYM (Formerly Kidlat Gym)
your guide to
Address: 2F Metrolane Shopping Arcade, P. Tuazon cor 20th Avenue, Project 4, Cubao, Quezon City Tel: #912-1525 Rates & Promos: No Membership Fee; Access to all free weights/ machines.
GYM Places
BODY PLAZA GYM
Address: 1514 Nicolas Zamora St. Tondo, Manila Tel. # 254-7023 Rates & Promos: Membership Fee – Php 550.00; Monthly Fee – Php 600.00; Non-members – Php 70.00 per day. Access to all gym facilities – Weight gain & loss, Cardio and Fitness programs, Aero, Kickboxing, Shower/locker
COMPILED BY: LYLE ROSS B. MAGNO
MAIC’S GYM MARIKINA
ECLIPSE GYM
Fitness First
Shaw Branch: Address: 429 Shaw Blvd. Mandaluyong City (On the second floor, across the street from Puregold grocery store - plenty of free parking. Also, next to the new Shaw Residenza Condominium Tower) Tel. #726-0091
Website: www.fitnessfirst.com.ph
BRONZE GYM PHYSICAL FITNESS CENTER Address: North Fairview Park Subdivision, Quezon City Tel. #738-6725 Contact Person: Ricky Rebollos Business Hours: 6 a.m. – 10 p.m. daily; Rates & Promos: Membership Fee – Php 100.00; Monthly Fee – Php 500.00; Per Day – Php 25.00; For Non-members, Monthly Fee – Php 600.00; Per Day – Php 35.00. Access to all free weights, machines and gym equipment
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Address: 3F Lites Bldg, 36 Holy Spirit Drive, Don Antonio Heights, Quezon City Tel. #431-5561 Rates & Promos: Membership Fee – Php 1,000.00; Monthly Fee – Php 500.00; Non-members – Php 150.00 per Day. Access to all gym facilities.
Slimmers World
Website: www.slimmersworld.com.ph
Malate Branch: Address: GF Le Mirage de Malate Condominium 2126 A. Mabini Street Malate, Metro Manila (near Manila Zoo and Banco Central) Tel. #524-9322
Address: Pikador corner Ditchoy Street, Midtown Subdivision Marikina City Tel. #647-8914 Business Hours: 7 a.m. to 10 p.m., Monday to Friday; 7 a.m. to 8 p.m., Saturday, Closed on Sundays
OZ FITNESS GYM
SIZE N SHAPE FITNESS GYM
Gold’s Gym
Website: www.goldsgym.com.ph
ELORDE’S BOXING GYM Address: 216 Katipunan Ave., Blue Ridge, Quezon City Tel. #440-3680 Website: http://www.undergroundhit.com/ebg/ebg_katipunan.html Rates & Promos: Annual Membership Fee (Php 500.00) Students-Group of Five (05); the annual fee of the third enrollee will be waived.
CRIS MUSCLE GYM
Address: Samar Street in Balik-balik, Sampaloc Manila Manila Tel. # 714-4339 Rates & Promos: Offers daily usage fee of Php 35.00 for non-members
ONE SPA & FITNESS CENTER
POWER SPORT FITNESS SPA
Address: L/G Ever-Gotesco Mall, Commonwealth, Quezon City Tel. #430-5661 or 931-0477 Rates & Promos: No Membership Fee; Monthly Fee – Php 1420.00; Non-Members Fee – Php 200.00 per day. Access to all gym facilities.
RFM Gym
Address: Pioneer St., Mandaluyong Tel. #631-8101 Rates & Promos: No Membership Fee; 50 per session
Address: 639 Banawe St. in Quezon City Tel. # 412-6311 Rates & Promos: Php 2500.00 unlimited for 1 month or Php 12,000.00 unlimited for 1 year. For couples, membership fee of Php 20000.00 unlimited for 1 year
Access to Gym, Aero and Rock climbing, Shower and Locker room facilities. Co-owned by Diether Ocampo
Address: 3467 F. Roxas St., Tondo, Manila Tel. #364-9973 Rates & Promos: Membership Fee – Php P750.00; Monthly Fee – Php 650.00; Non-members – Php 100.00 per day. Access to all gym facilities.
MIGHTY MARK MUSCLE GYM
Address: 1035 Samar Street, Balic-Balic, Sampaloc Tel. # 7144339 Rates & Promos: Membership Fee – Php 500.00; Monthly Fee – Php 800.00; Non Members Fee – Php 35.00 per day. Access to all gym facilities. Aikido, Taekwondo, etc.
BODIMETRIX
Address: YMCA, #350 A. Villegas St. Arroceros, Manila Tel. # 484-3176 Business Hours: 7 a.m. to 9 p.m., Monday to Friday; 7 a.m. to 6 p.m. Saturday, Closed on Sundays. Rates & Promos: Monthly Fee – Php 850.00; Non Member Fee – Php 120.00 per day. Access to all gym facilities.
RED KATT
Address: Sunshine Plaza Bldg., 219 N. Domingo St., San Juan Tel. # 726-8920 Rates & Promos: Membership Fee – Php 500.00; Monthly Fee – Php 700.00; Non-Member Monthly Fee – Php 800.00. Access to all gym facilities. 2012 APRIL
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LUNGES
(3 sets of 10 per leg, with 1 minute rest in between sets).
If you want your butt to become a lot firmer, then this is the best one to try using your kettlebell.
SWINGS
(50) This mainly targets the Glutes (butt area), Hamstrings, core, back, and gives you grip strength. This may probably be the simplest and easiest way to work the bell but this is as effective as the other positions because it trains multiple parts of the body at the same time.
LADY AND WEIGHTS
“
FIGURE 8
(3 sets of 10 – clockwise and counter clockwise, with 1 minute rest in between sets) Figure 8 is a great exercise if you want to target your abs and shoulders. It also helps in improving your balance and coordination.
WORDS BY: STEPHANIE Y. AMBOY
I tried using kettlebell because it can be done at home, it works your whole body out, it gives both cardio and strength training, and I won’t bulk up – which is the most important thing for me. I’ve seen someone’s body transform from flab to fab because of kettlebell and the results have been good so far. So now I’m sharing to you my 30-minute (or less) workout designed by my personal trainer/kettlebell enthusiast/boyfriend using an 8-kg (17.6 lbs) kettlebell.
”
GOBLET SQUATS
(3 sets of 10, with 1-minute rest in between sets)
This basically targets the entire lower body and my least favorite out of all the positions in my workout – I was not able to wear heels for 3 days when I tried Goblet squats for the first time. Expect to get sore muscles in your entire legs after 3 sets especially when you are a beginner and have not worked out for a long time (like me).
BODY PASSES
(3 sets of 10 – clockwise and counter clockwise, with 1 minute rest in between sets)
This builds up strength and endurance, and targets your midsection and grip strength. Another easy way and probably the least complicated way to work your bell 2012 APRIL
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{ IN FOCUS }
is INTENSE definitely an understatement once you’ve
experienced the CrossFit way of working out. If you’re looking for the good kind of pain (I truly believe there is such a thing), the CrossFit program is for you.
“I N T EN S E” is definitely an understatement once you’ve experienced the CrossFit way of working out. WORDS BY: MICHELLE CELINA BONGCO
But do not be afraid. Do not be intimidated by the people around you who can do 350lbs on a back squat, who can do hand-stand push ups, and who can do 106 burpees in 7 mins. Yes, do not be afraid.
A close friend of mine introduced me to CrossFit. She urged me to attend a trial class, and during that session, I really thought I was going to die. No exaggeration here. I was so out of breath. I’ve never felt so out of shape. I felt like throwing up. My head was throbbing, and I was so sore for days. Once I’ve recovered, I thought to myself, I’m never stepping foot inside that box again. But then I realized, never in my life have I pushed myself so hard and I actually loved the challenge. Before I know it, I was looking for the pain, and then I found myself signing up. A typical WOD (work out of the day) would consist of 1 set of multiple reps of mixed actions such as box jumps, squats, wall balls, pull-ups, push-ups, burpees, ring dips, sprints
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CAPTION. Crossfit enthusiasts trying their luck in losing weight through back squats, handstand push ups, and burpees.
(600m), back squats, front squats, dead lifts, etc. This would usually last 7-20 mins, depending on the set or weight. Sometimes they would require you to do AMRAP (as much reps as possible) within the allotted time. What I love about CrossFit is that it’s so straight to the point. The box speaks for itself – it has no mirrors, no free drinks (even water), no sauna/steam or fancy shower, just pure, hard core equipment and the smell of sweet and sour sweat. Also, I like having friendly people around who are ready to assist you and push you to your limits, to the point of screaming at you, because they know that all you need is that extra encouragement. I also like the sense of accomplishment that I get every time I survive a work out. Sometimes I even surprise myself when I exceed my own expectations. If you are the type of person who loves surprises (because you never know what you will do until you get to the box), and a good challenge, I suggest you give this a try. It truly is a good outlet for all that pent up energy inside of you. Like they say, what doesn’t kill you makes you stronger, and this holds true for CrossFit. ■
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A Story of Extraordinary Adventures
Diving Deep &Hitting Targets WRITTEN BY Camilla Nicole S. Nacpil PHOTO BY Renato Fuentes Ibanez, Jr. & Christian Clark A. Wittich
{
Author and scriptwriter Irving Wallace said,
â&#x20AC;&#x153;Every person can transform the world from one of monotony and drabness to one of excitement and adventure.â&#x20AC;? People do it differently: from a simple deed of giving someone a rose to the bold move of changing job roles. But in the case of Steph Amboy and Elle Aguilla, painting a dull canvas could be as exciting and challenging as hitting targets and diving deep oceans.
}
Meet the women who play with guns and make friends with reef sharks.
For Stephanie “Steph” Amboy, a Learning Practitioner from the L&K EMEA-EviTA Team, toys could be as big as guns. Yes – real guns! She “plays” with them during firing sessions with her father at Fort Bonifacio. But unlike other toys, guns need to be handled with control and caution.
Target Shooting
“It’s a different feeling when you’re holding a gun,” she said. “Everything changes once you step [into] the field. You know that there should be no room for error kasi baka may matamaan ka na tao (because you might hurt someone).”
Holding a loaded gun is clearly not a joke, let alone using it. It involves responsibility, sense of control, and discipline. Although she has been doing this for a long time, it does not exempt her from getting nervous. “The biggest challenge is keeping your cool and maintaining presence of mind,” Steph expressed. “What I do to overcome this great challenge is I pause for five minutes to regain my composure, and then I shoot.”
Pretty tough, isn’t it? But it never fails to give her relief and a sense of accomplishment, most especially when she hits bull’s eye every single time.
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Elaiza Margarita “Elle” Aguila, on the other hand, delights in scuba diving. She has been a scuba diver since the summer of 2006 when she obtained her PADI diving license. She usually dives in Anilao, Batangas, home to some of the most pristine reefs in the country. For six years, her eyes have been subjected to the under-thesea kaleidoscopic spectacle: corals of different colors, nudibranches, shrimps, eels, jacks, lion fish, rays and even reef sharks. Experiencing the marine life, seeing fish face-to-face, and feeling weightless – these are the few things she enjoys most about scuba diving. “It is the closest you can get to being in outer space,” Elle said. “It is an adventure that does not bow to the rules of gravity.”
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One of the challenges she usually encounters in scuba diving is getting jellyfish stings and injuries. But she thinks these are inevitable. What troubles her more is the challenge of not knowing what is down there. “A lot of things can go wrong during a dive,” she admitted. “This hobby can be dangerous; even fatal if you are reckless.” That is why she advises getting a dive master who is trained and familiar with the dive spots.
With these challenges come great rewards. “Diving has helped me stay calm in difficult situations,” Elle remarked. “It has also made me become more appreciative of nature.” Because of scuba diving, she is also able to meet various scuba divers all over the world and share with them her passion.
Scuba Diving
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We don’t always get to meet women who consider guns as their toys and reef sharks as their friends. We don’t always get to hear someone say, “I’m going firing today” or “I’ll be exploring the underworld tomorrow.” Some may see it as extraordinary but for Steph and Elle, it is just another day of having fun, testing one’s character and limits, and living life to the fullest.
Steph and Elle just happened to get out of their comfort zone to try something different. And where has this led them? To a life charged with challenging, exciting and fulfilling experiences. Maybe you should, too. Who knows, this may be the adventure you have been searching for all along. •
Stephanie Amboy is a Learning Practitioner from the L&K EMEAEviTA Team of the Manila Learning Delivery Center. Elaiza Margarita “Elle” Aguila is the First Line Operations Manager of the iOS Team of the Manila Learning Delivery Center.
Got ideas for the next WAL cover story? Send us an email through email@ ph.ibm.com or approach any Elite member.
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30 MINUTE TOTAL BODY WORKOUT
LEG EXERCISE 7
10
7: STOP. CARDIO. Treadmill. 5 minutes
COMPILED BY: LYLE ROSS B. MAGNO
Place your toes on the edge of a block and lean forward. Lower your heels as far down as possible and then raise them as high as possible. Repeat.
The routine is designed to burn fat and tone muscle.
Please, follow the instructions below: # Duration: 30 minutes, 3 times a week # Use light weights and work muscles till failure ( 20 reps. per set for upper body. 25 reps per set for lower body ). # There should be no rest in between sets. (You rest when you move from station to station.) # Warm up and stretch before and after the exercise. 1
2
1: WARM UP. Treadmill & Streatch. 5-10 Minutes
2: BACK. 20 Repetitions. Lat Pull – down (wide grip for V shape, close grip for thickness.). Primary muscle group is back; the secondary group is the biceps.
3
3: CHEST. 20 Repetitions. Sitting Flyes Primary muscle group is chest; the secondary group is the triceps. Military press exercise
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4
4: SHOULDERS. 20 Repetitions. Dumbbell Press. Primary muscle group is shoulders; the secondary group is the triceps.
BICEPS ARM CURL EXERCISE 5
5: ARMS. 20 Repetitions. Standing Dumbbell Biceps Curl Primary muscle group is biceps
TRICEPS CURL EXERCISE 6
6: ARMS. 20 Repetitions. Standing Push Down. Primary muscle group is triceps
LEG EXTENSION EXERCISE 8
8: LEGS (QUADS). 25 repetitions. Seated Leg Extension. Primary muscle group is Quads. Keep your back and head straight, raise the weight until it is straight. Then proceed to lower the weight while holding onto the hand grips on the sides of the machine.
10: LEGS (CALVES). 25 Repetitions. Toe Raises. Primary muscle group is calves.
Optional Exercises – Inner and outer thighs.
ADDUCTION LEGS EXERCISE 11
11: LEGS (INNER THIGHS). 25 Repetitions. Legs Adduction. Primary muscle group is inner thighs
LEG CURL EXERCISE 9
ABDUCTION LEGS EXERCISE
9: LEGS (HAMSTRING). 25 repetitions. Leg Curl. Primary muscle group is hamstring.
Lie on the machine while hooking your legs underneath the pad. Raise the weight until comfortable, while holding on to the hand grips.
12
13
12: LEGS (OUTER THIGHS). 25 Repetitions. Legs Abduction. Primary muscle group is outer thighs
13: STOP. COOL DOWN. Treadmill & Stretch. 5 Minutes
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7-DAY PLAN
WORDS BY:
NOVEL DENATOLIO
The GMC Diet was created by General Motors for their employees. It was rumored that they paid a hefty sum to a research lab to come up with the ultimate diet plan, but General Motors soon released a statement where they denied any involvement with the diet plan. However, the name stayed on and the diet was soon circulated via emails and forums all over the Web and more people tried it out with different results. This is a seven-day eating plan that requires you to eat as much as you want of a concoction called the “Wonder Soup” in addition to specific food groups on each day of the plan. You may repeat this diet as often as you like and alcohol is permitted after the first week. You may drink two glasses of beer or wine daily if you repeat it on the second week.
7-DAY EATING PLAN
GM SEVEN DAY DIET Let’s see what the GM diet is all about.
le. There are many reasons why some diet plans are popular with peop Some of them are easy to sustain, some of them have instant effec ts and some of them have long-term effects. There are a few diet plans that combine all of these traits, and the GM diet happens to be one of them. The a loyal diet first appeared on the Internet about four years ago and has had group of followers since.
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Day 1: GM diet begins with consumption of only fruits. Any fruits work except bananas. Water melons are highly recommended on day one. This is to prepare your body for the rest of the week. Day 2: Start with a baked potato for breakfast. This gives you your morning dose of complex carbohydrates. Through the rest of the day, you have to eat raw or boiled vegetables and you can eat to your heart’s content. You can also have vegetable soup. Avoid coconut and oil in the preparation.
Day 3: Eat only fruits and vegetables. Avoid fruit juice or vegetable juice. Avoid the morning potato and avoid oil. Avoid bananas on this day. You can use herbs and natural taste-makers in your preparations.
Day 4: This is a tough one. On this day, you must have only bananas and milk. You may have up to eight bananas and about 3-4 glasses of milk.. You can also have the special GM soup on this day, which helps break the monotony of the bananas and milk. Also consume up to 8-10 glasses of water on this day. Day 5: You can binge a bit on this day. It’s all about lean beef and tomatoes. You can again eat as much as you like on this day. But you can replace beef by lean chicken meat or a mix of vegetables like beans, lentils, and tofu. These replace the proteins you get from beef. Make sure you consume plenty of water. Day 6: A mix of lean beef and vegetables. You can also have the GM Special Soup on day six. Vegetarians should have a mix of the vegetables from day five. You may also have sprouts in place of beef.
GM DIET WONDER SOUP RECIPE Ingredients:
□ 28 oz. of water □ 6 large onions (unpeeled) □ 2 green peppers (whole) □ As many whole tomatoes you like □ A head of cabbage □ A bunch of celery □ 4 packets of onion soup mix
The Wonder Soup recipe permits some flexibility. You can eliminate the cabbage if you like and add any or all of the following vegetables instead: peas, corn, green beans, cauliflower, turnips and asparagus. Just do not add legumes such as kidney beans and lima beans to the soup.
Day 7: Your gratification day. You can have brown rice, vegetables and fruits. Fruit juices are also allowed on this day. This wraps up the GM diet plan. You can return to your regular diet from the 8th day, albeit with caution.
EXPERT ACUMEN
This diet may be attainable and easy to follow, however many nutritionists think that this diet is harmful especially for those who have diabetes who need to eat low-glycemic carbohydrates throughout the day as this diet contains too little protein and a lot of insoluble fiber and sodium. Alice Lichtenstein, an associate professor of nutrition in Tufts University in Boston, MA also says that given the low calories provided in these restricted meals, you are like to lose weight but it does not encourage a change in eating patterns. Making smaller, long-term changes such as adding some exercise and removing some calories from your diet would better promote health and ideal weight. 2012 APRIL
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ENTHUSIAST Famous followers over the decades include golfer Jack Nicklaus, actress Sarah Michelle Gellar, singer Dionne Warwick and talk show host Oprah Winfrey. Its proponents also include a medical doctor. Dr. Miriam Stoppard, an author and columnist for The Daily Mirror, followed the soup diet while training for a mini-marathon. “I’ve been a fierce critic of dangerous, faddy crash diets,” she said. “Contrary to what some detractors have said, I don’t think this diet harms your health.” She said she never felt hungry while on the diet and liked the food restrictions because it eliminated the possibility of making fattening choices.
IS THE GM DIET EFFECTIVE?
Different people have had different experiences with the GM diet. While most people rave about the diet, some feel it is not effective in the long run. But most people agree that weight loss is very much possible with the GM Diet. Let’s take a look at the experience from one of our colleagues here in Learning from this diet: —Juan Carlos F. Ramos L&K Event Management Team
Yes. I lost 8 pounds in a week. It made me feel healthier and I had more energy. This diet was easier for me to follow, especially in the workplace because all I had to do was bring fruits, vegetables and a few pieces of beef for me to eat for the whole day. And of course, lots of water. This is an essential part of the diet. There were times that I almost ate those tempting and mouth-watering belly busters of a meal but I had to think it through. I already sacrificed a lot by doing the diet and for a slice of pizza or a basket of mojos, it was simply not worth it. The GM Diet is also a good way to detoxify the body. In my opinion, that is the long term effect of this diet. It shows an easy and effective way to clean the inside of your body.
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10 FOOD FOR HEALTH WORDS BY: MA. SUZETTE F. ABELA
BETTER WITH PEANUT BUTTER
SWEETER LIFE WITH SWEET POTATOES
No. Don’t be guilty in licking that One of the not-so-popular sweet peanut butter off your spoon. superheroes of health and balanced diet -- meet sweet Calorie count: potatoes. 180-210 per serving (2 tbsp) Calorie count: Health Benefit Highlights: 102 per serving (1 cup, baked) It has fiber and protein that makes you feel full to avoid eating more. Health Benefit Highlights: When you see the fat content It’s overflowing with Vitamin A in the nutrition facts, don’t get which is more beneficial for the scared. Peanut butter is full of good young ones. But, for the general monounsaturated fats for your heart. people, it has a wealth of complex carbs, beta-carotene, manganese, Tip: vitamin B6, vitamin C and dietary Select the natural brands because fibers, which works as one superhero they contain less sugar. antioxidant to fight inflammations. Source: Tip: http://www.prevention.com/food/ We all love camote-cue, but boiling smart-shopping/healthy-eating-why- or baking can better preserve the peanut-butter-good-you nutrients in sweet potatoes. Source: http://www.whfoods.com/genpage. php?tname=foodspice&dbid=64
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GOING BANANA
TO MEET TOMATO
Don’t you think it’s one of the happiest fruits in the world with its bright yellow color and that smilelike shape?
I know it’s not one of the fruits you really like, but tomatoes always blush for you. Give it a chance.
Calorie count: 105 for 1 banana (118 g)
Health Benefit Highlights: This yellow fruit keeps us energized with so much vitamins and minerals and truly makes us smile with tryptophan, a substance that makes you feel happier by improving your mood. Rich in potassium and fiber, bananas can also protect you from cardiovascular diseases.
Tip: Eat it with your breakfast for energy that lasts longer.
Source: http://www.whfoods.com/genpage. php?tname=foodspice&dbid=7 http://www.lifescript.com/food/ articles/0/14_banana_health_ benefits_you_might_not_know_about. aspx
Calorie count: 22 for 1 average-sized tomato
Health Benefit Highlights: Tomatoes are rich in fiber and protein. This fruit is also a good source of Vitamin A and C. And don’t forget about lycopene! Research says this substance decrease the risk for breast and other cancers, and heart disease. Tip: Make sure to eat cooked tomatoes such as sauce, ketchup and tomato soup where Lycopene is more concentrated.
Source: http://www.tomatotrees.org/eatingtomato-health-benefits.php 7 Meals that can Change your life, Readers Digest, December 2010 issue
GOTTA LOVE THAT CHICKEN BREAST! When you’re asked if it’s Wings, Thigh or Breast? Next time, you know better. Calorie count: 142 per serving (half chicken breast)
Health Benefit Highlights: This is the champion for lean protein which is a powerhouse for fat loss! You won’t find carbs, sugar or fiber, but it has 27 grams of protein per serving. It also contains vitamin B, E, B6 and B12 plus omega-3 fatty acids that are all needed for a healthier body. Selenium and Niacin found in chicken breast also decrease the risk of cancer. Tip: Go for skinless and boneless chicken breasts, which help burn more fat.
Source: http://www.fatburningfurnace.com/ blog/chicken-breast-nutrition-facts%E2%80%93-health-benefits-ofchicken-breast
From Tofu to Tough It might look soft and vulnerable but it can give you more than what you think. Calorie count: 151 for 1 cup (1/2 inch cube)
Health Benefit Highlights: This white blob is a good source of soy protein which can decrease the total level of cholesterol in your body. It also has a significant amount of iron and copper for energy and antioxidant protection. And yes, for the people who want to be buff, tofu is your new best friend with its high protein and low saturated fat content. Tip: Stir Fry tofu and mixed with vegetables for a healthier meal.
Source: http://www.whfoods.com/genpage. php?tname=foodspice&dbid=111
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10 FOOD FOR HEALTH
AVOCADOVRA!
HONEY, I LOVE YOU!
SHRIMPLY GOOD
Yes. It’s high in calories and fats. But hear the whole story.
Truly the best partner for a lifetime. Call it Honey.
Calorie count: 233 for 1 cup
Calorie count: 64 for 1 tablespoon of honey
Skipping that orange crustacean because of cholesterol content? Think again.
Health Benefit Highlights: Don’t be fooled by that high fat content. Research says that these unique fats found in the avocado provide support against inflammatory infections, help in absorbing fat-soluble nutrients such as carotenoids, and even lower the risk of heart disease. Carotenoids support your immune system and your cells from damaging free radicals. Tip: This fruit into your salad and it will increase the absorption of carotenoids by 200-400% Source: http://whfoods.org/genpage. php?dbid=5&tname=foodspice
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Health Benefit Highlights: It’s your sweet partner in boosting your energy with its natural carbs and sugar that even prevent fatigues for long hours of work out. Also, its antioxidant and anti-bacterial properties can protect your immune system. It has been proven in many studies that it aids on many ailments such as athlete’s foot, arthritis pain, even hangovers and sore throat. Bonus is it never goes bad! Tip: Though honey doesn’t spoil, its properties may change depending on the storage so read more about storage suggestions online.
Source: http://www.benefits-of-honey.com
Calorie count: 1 for 1 gram of shrimp
Health Benefit Highlights: It’s carb-free and rich in protein, vitamin D, B3 and zinc. Shrimps give you a lot of selenium, which is a good bodyguard against cancer. It can also preserve the beauty in your hair, skin and nails with protein and other minerals. It also has protective fats against wide range of cardiovascular diseases. But how about cholesterol? Study says that the ratio of good cholesterols versus bad cholesterols is favourable in shrimps. Tip: Combine shrimps with your regular veggie salad and enjoy this shrimply delicious meal! Source: http://www.healwithfood.org/ health-benefits/eating-shrimp.php
YOUR NEW BRO, BRO-CCOLI! That vegetable is so green, it made you run away from your plate as a child. Now, look who’s coming back to get it. Calorie count: 27 for ½ cup chopped broccoli
Health Benefit Highlights: Rich in Vitamin A and C, it’s also a good source of calcium especially for people who are not into dairy products. The fiber content of broccoli meets your daily requirement and of course, aids in your weight-loss initiative. Broccoli is a bro of cabbage (also called cruciferous veggies) which contains phytochemicals to fight off cancer!
Tip: You can enjoy these veggies without the great recipes by simply steaming or stir frying. Plus prepare a good dip like yogurt, or cheddar sauce. Source: http://home.howstuffworks.com/ broccoli3.htmissue
Biggest Life Change WORDS BY: CLARA TERESA V. OBMERGA
W
hen people already find a solid ground where they feel safe and comfortable, they tend to settle in. They choose rest over labor, delusion over truth, and doubt over confidence. This constricting habit traps them in a zone of supposed comfort. It pushes them towards point B when their goal can actually be found at point A. This so called comfort zone remains stagnant as long as people do not choose to change and seriously consider action. People can always dream and tell others that they will succeed, but without solid commitment, they will just be stuck in a rut. Jo-Ann Lopez-Sabilano, who is more known to many as Jana, is a perfect epitome of a person who chose to take the risk and considered change for the better.
Jana hit the highest weight she could ever have. She was robbed of physical activities as deposits of fat all around her body made it very difficult for her to move. She tried so many ways to lose weight but to no avail. At one point, she did not want to go on anymore. She thought that getting married and starting a family in her plus size was pointless.
It was until a high school friend influenced her to try the Cohen’s diet that she found a brand new light. The program was very promising but Jana did not pass through breeze to achieve her desired result. Cohen’s diet required her to make so many sacrifices. For quite some time, she could not eat the scrumptious meals that she used to eat before. Everything had to be prepared according to the recipe book given to her even when she was in parties and restaurants. The program also required her to sleep before midnight so she had to let go of so many things that she used to do late at night.
These things plus the opinion of pessimistic people around her made the journey very difficult. But despite hearing others say that Cohen’s is unhealthy and ineffective, her will power kept her focused and helped her get through everything.
After 7 months of strictly adhering to the diet, she finally lost a total of 75 lbs. She felt lighter, healthier, and more beautiful. With her success, she did not 46
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only make herself happy but also her husband, who stayed with her and religiously helped her pass through the weight loss program. Her brand new image made her more confident to jump out of her shell and reach out to people. She learned the hard way but it was all worth it. Right now, it is easier for her to understand what she should eat and what she should not. She no longer deprives herself of everything, but she now knows how to proportion her meals and control herself from stress eating.
Jana is not stopping after Cohen’s diet. In fact, she is now planning to build on her strength by getting a pair of trainers. This is another great challenge but she surely will go for it and will not look back.
Jana had the chance to have a better life, took it, and enjoyed the glory of weighing less. Nobody said that the risk she took is easy. Her weight loss did not happen overnight. It required her to become financially, mentally, emotionally, spiritually, and physically prepared. It has been a very challenging journey but her dedication kept her strong and focused.
Indeed, people like Jana can discipline themselves to open their minds to new knowledge, start a new activity, or begin a new process. They can do it next month, next week, or even immediately. After all, every change begins with a choice – a choice to become free from old worn-out habits, irrational fears, and a life of frustration and regret ■.
STRAT PLANNING and
1st Trimester BARANGAY HALL 14 April 2012,16F Pantry of CyberOne
Photo Credit: Clara Obmerga
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CHAMPIONS ■ Elaiza Margarita G. Aguila ■ Marinelle V Briones ■ Anna Marie V. Alfonso ■ Renato Fuentes Ibanez Jr.
MEMBERS
■ Bjorn Andrew M. Chua ■ Thomas Neil B. Wagan ■ Jonathan R Halasan ■ Gerard M Aguirre ■ Dimple Sara S Ballesteros ■ Lyle Ross B. Magno ■ Stephanie Y. Amboy ■ Clara Teresa V Obmerga ■ Elouise M Rendon ■ Christian Clark A Wittich ■ Angeli A Buclatin ■ Jose Antonio D Fernandez ■ Maria Corazon ■ Dominique M Lim ■ Angeli Marixi C Rosales ■ Ruby Chavez ■ Trisha Angelica V Rodriguez ■ Jose Leonardo V Sabio ■ Ma Suzette F Abela ■ Aaron E Cabigas ■ Camilla Nicole S Nacpil ■ Michelle Celina L. Bongco ■ Emerson John E Lozanta ■ Xyza Chloe C Vega/Philippines ■ John Mervin L Embate ■ Ma. Roxanne Fatima S. Rolle ■ Irene Aprilis M Quizon ■ Dominic R Ramirez ■ Daryl Jade E Cordova ■ Ayesa Shaira B Basilio ■ Olive Anne E Reyes ■ Jo Anne Marie A Manarpiis ■ Novel Denatolio ■