2016 GNC Live Well Issue 2

April-June 2016 Issue | www.gnc.com.ph

DEFEAT DIABETES

Prevention begins with awareness

TRIPLE THE PROTECTION

Guard your immune system three times over with Triple C Vitamin

+

Kiefer Ravena & Michele Gumabao join Veneracion as new GNC ambassadors

jeff lo

Meet the man behind Pinoy Fitness

PREVENT OSTEOPOROSIS

What you don't know can kill you

what he needs

Vitamins that will boost men's sexual health

the gnc starters Ian Veneracion on being a health and wellness inspiration

CONTENTS

05

04 C THE DIFFERENCE 05 IMPROVE YOUR POSTURE

Ways of taking care of your bones and joints to look better and boost your health

06 THE SILENT CULPRIT 07 REV UP YOUR SEXUAL ENGINE 08 THE GNC STARTERS 11 THE UGLY TRUTH ABOUT DIABETES

07

12 THE MAN BEHIND PINOY FITNESS 13 A WINNING RACE TO FITNESS

Understanding men’s issues that are often left undiscussed

14 hot new products

08 COVER STORY

The Journey Begins Year in and year out, the market is being flooded with new dietary supplements promising many things. It reaches a point where it is hard to tell which are real or frauds and which are effective or harmful. There are brands that we have come to know and experience, but if you’re looking for a company to trust, GNC’s 80-year track record speaks for itself. When it comes to supplementing for good nutrition, quality and safety comes first and foremost.

MESSAGE FR OM

This year, we welcome three notable ambassadors to the GNC family—Ian Veneracion, Kiefer Ravena, and Michele Gumabao. Dubbed as the “GNC Starters” of 2016, these celebrities personify distinct lifestyles that many of us can relate to. As they start their personal journey with GNC, we want to show their followers that in every health goal, GNC will be with them in every step to better health.

JULIAN FELIPE B. SEGOVIA

Their GNC journeys will be culminated in our first half marathon happening this July—Run GNC 2016—in MOA. Register now as slots are running out fast. We hope to see you there.

CHIEF OPERATING OFFICER GNC LIVEWELL

Whatever your health goals may be, it is never too late to Start Here with GNC. Live well!

Sponsored as a public service by GNC. Editorial material herein is provided for information only. Readers are cautioned not to use this information as substitute for regular professional health care and consultation.

Any liability or obligation for loss or damage howsoever arising is hereby disclaimed.

Copyright © 2016. GNC and New Leaf Multimedia Outsourcing, Inc. No portion of this publication may be reproduced by any process in any language or format without the permission of the publisher.

PRODUCT HIGHLIGHT

c the difference

It only takes a few seconds to get your daily dose of Vitamin C, but the benefits last all day long, and gives your whole life that much needed boost of energy and happiness! by maita de jesus The popularity of Vitamin C has been going on for decades. Its longevity is not just all due to hype, but because of its proven effectiveness by scientists throughout the years. Before you chalk it up to good ol’ placebo effect, here’s why Vitamin C’s been proven to improve your health and your life:

1. Your immune system gets major support.

Vitamin C helps protect you from free radicals that attack you when you’re out and about. Strengthening your immune system is as easy as popping a caplet of GNC Triple C. You’ll get thrice the amount of Vitamin C that will last you all day, because it’s got SetriaTM L-Glutathione, which helps keep the Vitamin C in your body far longer than other Vitamin C doses out in the market.

2. You look great and glowing.

Getting that elusive glow from the inside, and not from perspiring from the insane heat, is another perk of Vitamin C. It’s a proven antioxidant, making you look younger and more energetic. Why do

you think so many beauty products have Vitamin C as its main ingredient? This powerful vitamin has collagen, which helps your skin look more plump and moisturized, give you healthier hair, and stronger nails.

3. You absorb iron faster.

Iron is as important as breathing, and we mean that quite literally. Iron helps make red blood cells in your body, and those cells carry oxygen from the lungs to your whole body. Iron is found in red meat, cereals, and green, leafy vegetables, and Vitamin C will help keep the iron in those foods in your body for a longer period of time.

4. Your energy levels are high all day long.

The GNC Triple C Vitamin has been formulated to keep all the awesome Vitamin C in your body, making it last inside your body throughout the whole day.

5. You’ll be able to handle stress more effectively.

If you’ve got enough energy and strength to deal with stress, it won’t make you look and feel as haggard as it usually

would when you were without Vitamin C. So if you’re looking for a way to deal with your boss from hell or how to keep up with your energetic kids, taking Vitamin C is strongly suggested.

6. You’ll get a good dose of fruits and vegetables in one go.

Most adults still lack the daily required amount of fruits and vegetables in their body. Taking Vitamin C will definitely help in getting you to that required amount though—it’s like eating a ton of oranges or drinking a carton of orange juice, all in a caplet!

7. Your body will heal faster.

Collagen, the protein that makes you look great and glowing, is also the same protein that makes cartilage, tendons, and ligaments. So the next time you get a wound or tear a ligament, be thrice as diligent with your Vitamin C intake with the Triple C 1000s caplets.

GNC Triple C Vitamin has you and your whole busy day in mind! Unlike other Vitamin C capsules in the market, Triple C releases Vitamin C throughout your day to give you more energy, rather than you flushing out the excess. It gives you all day protection from free radicals that contribute to your body's degeneration, plus strengthens your immune system from sicknesses.

Maita De Jesus is a former Managing Editor of Good Housekeeping Philippines. She blogs about motherhood at thebestofeveryday.com.

4 G N C LI V E W E L L

GNC Women's Hair, Skin & Nails Formula. These contain high amounts of collagen that not only promote skin elasticity, but muscle flexibility as well.

THE

ULTRA

Eat Well

WOMAN how to improve your posture

PHOTOs courtesy of Shutterstock

Ways of taking care of your bones and joints to look better and boost your health

By Micah Angelie Lima

Did you know that your posture not only affects the way you look and the power your body language conveys? Beyond this, a good posture benefits your health in a myriad of ways— from keeping your joints healthy to improving your mood.

There is a strong connection between the mind and the body.

Several scientific studies suggest that how we choose to carry our body significantly affects how others perceive us, our own perception, and even our hormone levels.

A study conducted by Columbia and Harvard University researchers found that those who adapt expansive poses that convey confidence actually felt more powerful than those who were in constricted poses (i.e. the limbs are kept close to the body). Proper posture is indeed something that can do you wonders. Here’s how you can improve yours:

Make Space

Compare how you feel when you hunch your back to how you feel

when you roll your shoulders back and keep your chest open.

How’s your breathing? Which posture feels better?

When you hunch your back, you impede the f low of oxygen all over your body. Good posture helps open the airways and ensures proper breathing.

This promotes oxygen f low all over the body by keeping the airways open. Because of this, our nervous system, organs, and tissues are able to receive and assimilate oxygen effectively therefore keeping them in tip-top shape.

Strengthen and Flex

According to Jonathan F. Bean, MD, MS, MPH, assistant professor in the department of physical medicine and rehabilitation at Harvard Medical School in Boston, "It's very important for us to be able to stretch and open up and improve

our range of motion.”

Try integrating a regular yoga practice into your life.

This will help increase your body awareness, f lexibility, and strength. Find what will work best for you—poses that target back, neck, pelvic, and side muscles are essential to keep the posture healthy, allowing us to sit and stand properly and with ease for longer periods of time.

However, some women need extra care when it comes to working with their muscles.

According to Dr. Bean, postmenopausal women experience weakening in the muscles more than men. Collagen, a protein that supports our tissues, helps in lending the body some f lexibility.

Collagen deteriorates as we age resulting to wrinkles in our skin as well as lower levels of dexterity. To supplement your physical exercise, try RESVITALE Ultra Collagen Enhance and

Having good posture while eating aids in keeping bloating at indigestion at bay. At the same time, eating well helps in improving posture. A healthy, balanced diet of vegetables rich in proteins and vitamins energize the body, making us less likely to fall into a slump.

Getting a balanced dose of calcium and Vitamin D work together significantly in improving bone density. Calcium is responsible for building bone density. Vitamin D protects the bones and the body requires it to absorb calcium.

While calcium and Vitamin D are found in food, supplementation may be necessary. According to the National Osteoporosis Foundation, Men and Women under the age of 50 need 400800 international units (IU) of Vitamin D daily. While those aged 50 and older require 8001,000 IU daily. However, others require more Vitamin D. If you’re considering taking supplements, ask your physician to find out how much Vitamin D your body requires. Consider GNC Vitamin D3 and its varying IU levels.

Maintaining good posture is an amazing way to keep your mind and body at their optimum levels. Stand and sit tall. Walk with all the grace you have. There is absolutely no reason to hide your power with a slouch.

Micah Lima is a certified yoga instructor (200HR RYT) and a Level III Reiki practitioner under the Usui System of Natural Healing. She leads customized yoga classes, Reiki and meditation sessions for people seeking better physical, emotional, and spiritual health. You may e-mail her at micah.ab.lima@gmail.com.

GNC LIVE W E LL 5

EXPERT ADVICE

the silent culprit

If you think Osteoporosis only affects older people, you’re wrong. Don’t be caught off guard and start building strong bones now.

By nina beltran

What is Osteoporosis?

Osteoporosis is a medical condition where bones become too thin and fragile due to wear and tear and aging process. The bone loss occurs without symptoms. This is why osteoporosis is often considered te be a “silent disease”. When we age, the bone loses their strength posing greater risk for fractures.

Injuries may occur with simple minor falls, bumps or worse, bones may even break under their own weight. (Malilin, 2014).

Who are affected by Osteoporosis?

Osteoporosis poses a significant public health issue in our country. According to the

International Osteoporosis Foundation in 2014, 8.1 million Filipinos have osteoporosis, but most don't know it. It affects about 200 million women worldwide—one in 10 women over 60 years old and the occurrence increases with age.

What can we do to prevent bone loss?

The first step in the prevention or treatment of osteoporosis is ensuring adequate nutrition, particularly maintaining an adequate intake of calcium, magnesium, and Vitamin D. The increasing prevalence of osteoporosis and related injuries in the country can be traced due to lack of calcium and Vitamin D in the Filipino diet. Food and Nutrition Research Institute (FNRI) reported in 2014 that calcium is the least consumed nutrient in the Filipino diet. An average Filipino meal meets only 42.2% of the recommended daily allowance (RDA). Nearly 99% of Filipino households do not meet the calcium requirements.

Healthy individual females between 19 and 49 years old need to meet calcium requirement at least 800mg/day. While for males RDA is at least 750mg/day.

Consensus suggests intake of

1200mg Ca for postmenopausal women with osteoporosis.

Calcium sources as frequently mistaken can be gotten not only from milk and milk products but it is also present in fish, meat, nuts, fruits and vegetables, some bread and bread products.

Supplements for calcium are readily available and can be taken one to two tablets per day.

Vitamin D on the other hand is crucial to the proper metabolism of calcium together with Vitamin C, magnesium, and stomach acids. Sunlight is the best source of Vitamin D for at least five to 15 minutes per day from 10am to 3pm. Dietary sources of Vitamin D include eggs and fatty fishes such as salmon, mackarel, and sardines.

Intake of 800-1000 IU/ day of Vitamin D is also recommended for adults over age 50. Those who do not meet the recommended daily allowance of these essential nutrients, especially those who work five or seven days a week, in the office or indoors most hours of the day need to take Vitamin D supplements.

Magnesium has been defined as the forgotten electrolyte. It is also a significant factor in bone mass density. Optimizing magnesium intake may be effective and low cost

preventive measure against osteoporosis in high risk individuals. Ask your friendly doctor to check if you have magnesium deficiency and might have a need to take supplemental tablets as well.

It has long been a misconception that only the elderly needs vitamin supplements, especially calcium, Vitamin D and magnesium. Peak bone mass or the optimal strength and composition of the bones are afforded by adequate physical activity and by obtaining recommended calcium and Vitamin D during formative years. Peak bone mass is achieved at age of 30. It is emphasized that to ensure peak bone mass development, building strong, dense bones when we're young and to keep them strong and healthy as we age. To bridge this nutrition gap, taking GNC Calcium Plus with Magnesium and Vitamin D-3 is highly recommended. There should be enough sources of these vitamins for adolescents and young adulthood. It is a must for adults especially those above 65 years old to take calcium and Vitamin D supplements.

Talk to your doctor if you meet any of the risk factors or think you might be at risk of vitamin deficiencies and osteoporosis. Your healthcare provider may need to do tests or work ups or need to prescribe higher doses of these vitamins.

References: 1 8.1M Filipinos have osteoporosis, but most don't know it. C. Echaluse. Manila Bulletin. Oct. 2014 2 The use of calcium and vitamin D in the management of osteoporosis. J.A. Sunyecz. The Clin Risk Management. Aug 2008 nina beltran is a consultant in Internal Medicine-Pulmonology; Triathlete, Team Tribe / Aboitiz Power

6 G N C LI V E W E L L

Our regular diet does not meet our nutritional requirements essential to sexual health. If you want to pull an all-nighter, you might want to pop a pill or two of GNC’s supplements to equip you with everything that you need to ensure your longevity.

THE

MEGA MAN

GNC Ultra Saw Palmetto

Rev Up Your Sexual Engine

Understanding men’s issues that are often left undiscussed By reynard ong

PHOTOs courtesy of Shutterstock

Men oftentimes turn into this quivering ball of insecurity when talking about the goings-on down the nether region. Even if a guy is well endowed, a recent study published in the British Journal of Urology concluded that size isn’t all that matters but the “length of intercourse and erectile function” as well. Thus, it is no big surprise that in intimate moments, a guy’s greatest fear is failing to measure up.

Sexual dysfunction occurs for several reasons. Physical causes may include chronic medical conditions as diabetes and heart problems, hormonal imbalance, neurological disorder, and unhealthy lifestyle. Meanwhile, psychological factors can be associated with work related stress, performance anxiety, relationship problems, and guilt.

This condition is no laughing matter as it can trigger feelings of low self-esteem and depression. Or worse, jeopardize your relationship.

Live Right

Stay active! What’s good for the heart is good for your sexual health. All it takes is 30 minutes a day, thrice a week. A National Center for Biotechnology Information (NCBI) study says

that a good aerobic exercise proves to be beneficial for both sexual and cardiovascular health. It helps in weight management, strengthens the immune system, conditions the heart and the lungs, increases stamina and endurance, and enchances sexual drive.

Give up the vices. Cut down the booze and steer clear of substances. A little alcohol in the body may be good as it aids in blood circulation but too much of it dampens your sex drive and may lead to a condition called the “Brewer’s droop”. Shakespeare puts it simply "It provokes the desire, but takes away the performance”. Stimulant abuse damages the arteries affecting the f low of blood to the genitals.

Eat right

Loading up on whole, nutritious food backed up by essential vitamins and minerals is imperative to keep that little general up and about.

Onions are known to have sulfur compounds that maintain good levels of cholesterol and blood pressure. Garlic, on the other hand, prevents the build up of plaque and has blood-purifying properties as well.

Potassium rich foods like bananas, avocados and potatoes

have the ability to reduce blood pressure by balancing the effects of salt on the body.

Chili peppers will not only spice things up for you in the kitchen but in the bedroom as well. All naturally spicy food facilitates circulation and strengthens blood vessels.

Omega 3, found in olive oil, avocados, fatty fish such as salmon and tuna, some nuts like walnut and sunf lower seeds prove to be heart healthy and improve blood circulation.

Zinc is an essential mineral to give you athletic vigor and strength. More importantly, it promotes a robust release of testosterone. The male organ requires high levels of zinc for it to function optimally. Large concentrations of zinc can be found in meat and some seafood. The full spectrum of B vitamins contributes largely to nerve maintenance and hormone production. It also has a natural calming effect that should ease anxiety.

Feel Right

There are a number of activities you can do to lower your stress levels: do something fun, catch some rays, work up a sweat, laugh out loud, crank up the tunes, or pamper yourself. Sweat inducing exercise is still the best solution

Saw palmetto is best known for overall prostate health, normal urinary flow and treatment of the early symptoms of benign prostatic hypertrophy (enlarged prostate). Now, GNC’s formulation combined this key ingredient with ginseng and minerals to maintain normal reproductive function.

GNC ArginMax

GNC ArginMax is a dietary supplement that has L-arginine – an amino acid the does quite a number of functions including wound healing, kidney support, maintenance of immune and hormone function, blood vessel tone. Blended with zinc, gingko biloba, American and Korean ginseng, ArginMax will surely arouse sexual desire and will help you bring your A-game to the bedroom.

as it releases neurochemicals in the brain called endorphins, putting you in a euphoric state.

Engaging in fun activities and a good laugh lowers cortisol – the stress hormone, consequently lightening up the mood. Listening to relaxing music regulates blood pressure, lowers heart rate and wards off anxiety.

When the going gets tough, talk it out. Sharing your problems with your partner maintains an open line of communication strengthens the relationship and eases sexual trepidation.

REYNARD ONG is a freelance writer who has contributed articles featuring a range of subjects from business to lifestyle. Having a doctor in the family has greatly altered his perception of health and wellness. Coupled with his background in culinary arts and nutrition, he has progressively advocated the belief that you are a composition of how you live and what you eat.

GNC LIVE W E LL 7

the gnc st The leading provider of health solutions and supplements introduces its latest brand ambassadors: dynamic actor Ian Veneracion, basketball superstar Kiefer Ravena, and volleyball maven Michele Gumabao. The trio has laid out their fitness goals and with the help of GNC, they will bare their fitspiration stories in six months. Follow them as they continue their journey to living well.

IAN VENERACION, 41

Actor, licensed private pilot, avid outdoorsman health Goal: To be more healthy and fit and to have a proper and achievable eating and sleeping schedule The saying “Life begins at 40” bears truth for one of the country’s most good looking actors and most sought after leading men.

At 41, Veneracion, who has been in the show business for almost all his life, is actually at the peak of his fame. Women may be crushing on him because of his character as a business honcho in the hit primetime series “Pangako Sa’Yo" but unknown to many, Veneracion is even more interesting in real life.

Sans the spotlight, Veneracion is a man who loves the outdoors. He is a licensed private pilot, skydiver, paragliding pilot, and a scuba diver. He was also a rider for the Shell-Yamaha motocross racing team from 2004 to 2006.

Veneracion loves everything that involves being out and about. He is also into trail riding, climbing, sailing, and recreational fishing.

Knowing that acting is not his only talent and that his appreciation for nature runs deep in his veins make him an even admirable man.

But it doesn’t stop here. He is a loving husband to wife Pam, and a father to kids Draco, Deirde, and Duccio. During weekends, he loves taking his kids rock climbing, hiking on mountain trails, riding motorcycles on twisty back roads, kayaking, or even just relaxing while spending an afternoon on a small sailboat in a lake or coastal waters just a few miles from the shore.

When at home, Veneracion sheds off his celebrity skin and transforms into an unconventional artist. With his canvas and

brushes, he would spend the day painting inside his little studio in their house. In 2014, he held this third solo exhibit with tag, “Primordial” featuring 55 of his creations.

For such a busy man, finding balance for work, family, and his hobbies could be quite difficult.

But he always looks at the bright side of things. He said, “I have always been a keen believer that in order for a man to achieve happiness and contentment, there should always be balance.

For this new relationship with GNC which I am excited about, I’ll look for balance and set realistic goals and expectations.”

Veneracion engages in short sessions of exercises in between his acting commitments. Yet he keeps everything within the range of his abilities so as not to abuse his body. “I have always been a realistic person, and I know what I can and cannot do, where I can excel or where I cannot,” he said.

Aided by GNC, Veneracion wants to develop a healthier and more sustainable diet plan, “one that does not seem too exaggerated to fulfill, something that won’t make me an unhappy person because there are diet programs that are often too idealistic." The GNC Prime Programme was created for Ian to help him achieve his health goal. The combined benefits of GNC Amplified Wheybolic Extreme 60, Triple Strength Liquid L-Carnitine, Mega Men Sport, Cellular Antioxidant Formula, and GNC Triple Strength Fish Oil help him maintain his good shape, youthful looks, and vitality. This starter kit is highly recommended for men once they hit 40 to improve their stamina and delay aging. For Veneracion, fitness is an important part of all activities that he enjoys now and he wants to enjoy more in the coming years.

“Today I start to take better care of myself so I can stay fit, healthy, and young looking for a more successful career.”

tarters

> text by sarah moran

photos by marj javier

three of the country's most admired personalities come together to pursue their fitness goals with the help of gnc.

MICHELE GUMABAO, 23

Former co-captain of De La Salle University’s Lady Spikers, TV personality fitness Goal: To be more competitive and surpass my condition back in college

The media, netizens, and volleyball fans were quick to notice the svelte lady spiker, Michele Gumabao during her stint as a co-captain of DLSU’s volleyball team from 2012 to 2013. In her four years with the team, they won three consecutive championship titles in the UAAP. She was two-time Best Blocker (UAAP Season 73 and 74) and the Finals MVP (UAAP Season 75).

No wonder that after her college graduation, she was wooed by a TV network and became an official talent. In 2014, Gumabao became a celebrity housemate in the reality TV show, Pinoy Big Brother. This was followed by more TV appearances making her schedule even tighter while she still managed to train and coach for volleyball. In January 2016, Gumabao joined the Adamson Universiy Lady Falcons as an assistant coach for UAAP Season 78.

“Volleyball gives me a sense of purpose,” Gumabao said. “Playing gives me an adrenaline high and being with my team and family means a lot. I love teaching volleyball because of how it changed my life.” Gumabao said that it developed her skills, character, and values tremendously and she hopes that though volleyball, she can impart and share her passion.

“Today I start taking my training to the next level as a player and as a coach.”

Busy schedule gets in the way but Gumabao strictly gives time for training, “Volleyball training usually takes up three hours of my day.” She adds, “In the morning, I go to the gym as much as I can, work in the afternoon then train at night.”

Gumabao looks up to her dad when it comes to being healthy. She admires his self-discipline and his motivation to finish a workout. Inspired by his dad’s giving significance to good health at his age, the young Gumabao realized, “I’m not getting any younger and with my weight gain, I really found it hard to perform my best.” She decided to be more responsible with what she does, what she eats and how she spends her time. “When I became less active, then all of my bad habits resurfaced. I never took vitamins and supplements before. I didn’t think these were important."

When GNC approached her to be one of its brand ambassadors, she immediately decided it’s the perfect opportunity to get started. “I researched and studied more about health and nutrition so I found out what my body actually needs and I started eating right and taking the necessary supplements. GNC has a wide range of health and wellness products that really helped me be mindful of my body and it makes it easier for me to take care of my body.” The GNC Total Lean Project was formulated for Michele to help her gain back her on-court prowess. With the help of GNC Total Lean Shake, Burn 60, CLA, Triple Strength Liquid L-Carnitine, and Triple Strength Fish Oil, she stays physically fit and mentally sharp. Women who are into a fast-paced lifestyle should try this program.

Gumabao has a piece of advice to other women: It’s never too early or too late to be healthy. It alls starts with a decision and followed by commitment.

GNC LIVE W E LL 9

KIEFER RAVENA, 22

Basketball player for Mighty Sports of the Pilipinas Commercial Basketball League, former point guard for the Ateneo Blue Eagles fitness Goals: To increase in mass and muscle in preparation for the PBA, maintain and improve explosiveness Nicknamed “The Phenom”, Kiefer Ravena is a force to be reckoned with when it comes to basketball. His roster of achievements at such a young age speaks high of what more he can achieve in the near future. He is a three-time UAAP Juniors Champion (2008, 2009, and 2010), two-time UAAP Juniors Finals MVP (2009 and 2010), two-time UAAP Juniors Mythical Team member (2009 and 2010), one-time FIBA Asia U-18 Mythical member (2010), two-time UAAP Seniors Champion (2011 and 2012) and three-time UAAP Seniors Mythical Team member (2011, 2014, and 2015). He is also the UAAP Season 74 Rookie of the Year and the UAAP Season 77 and 78 Most Valuable Player recipient. At the 2011, 2013, and 2015 Southeast Asian Games, he won gold medals as a member of the Gilas Cadets.

Ravena believes that his strength is decisionmaking. “People say my basketball IQ is way beyond my age.” The young cager added that he can see through things that others can’t see.

The young Ravena has his father to thank for his athletic genes. Kief, as he is fondly called by family and close friends, is the eldest son of

“Today I start training for the pros by bulking up more and improving agility and explosiveness.”

10 G N C L I V E W E L L

former pro cager, Bong Ravena who is also the Rookie of the Year in 1992 season of the PBA. In one of Bong’s interviews with a leading broadsheet, he gave an advice to his son, “Whatever he does, there’s a chance that he’ll always get compared to me. So I tell him, just do the right thing, play hard. You can never please everyone. Be yourself.”

Aside from his father, the young Ravena turns to other PBA and NBA superstars for skills reference. He enjoys watching Kobe Bryant and LeBron James play. “LeBron is power, Kobe is finesse,” he analyzed.

GNC is quick to notice Ravena for his achievements at such a young age. That is why he has been chosen to be one of the brand ambassadors because of his “power” and “explosiveness”. To achieve his health goals, Ravena is into the GNC Rapid and Ripped Regimen. Equipped with rigid training, proper diet, and this specially-designed regimen, Ravena plans on dominating the pros this year. The regimen includes GNC Amplified Wheybolic Extreme 60, Calcimate 1000, TriFlex Sport, Mega Men Sport and Triple Strength Liquid L-Carnitine.

Health is wealth for Kiefer Ravena. He is very happy with the many good things happening in his life right now. “But no matter what, I can’t just take it easy and be complacent. I always have to strive to be better,” he shared.

NATURAL REMEDIES diabetes fast facts

to many lifestyle diseases.

Watching your body composition is just as important. Body composition is how much muscle you have versus fat. The more body fat you have, the more insulinresistant you can become.

90%

Exercise can help lower blood glucose levels by using them as energy for your activity.

Exercising helps you become less insulin-resistant.

of diabetes cases are type 2

affects

382M

people worldwide and may balloon t0

1/2 billion

in 2030

40 25

prevalent for people ages

+ +

in caucasians

PHOTOs courtesy of Shutterstock

in asians

Be active

THE UGLY TRUTH ABOUT DIABETES

protect yourself from getting it before it's too late By Harvie De Baron What used to be a disease that only a handful of people were afflicted with is a global epidemic that affects both young and old.

Diabetes is a metabolic disease where the body does not produce enough insulin resulting in elevated glucose levels. There are 2 types aptly called Type 1 and Type 2.

Type 1 is usually diagnosed early, between childhood and young adulthood. However, it can still occur at any point in a person’s life. The most common symptoms of Type 1 diabetes include:  Slow healing of wound due to the presence on glucose in the blood  Genital thrush/itching, because the urine contains glucose, which is a breeding ground for bacteria  Blurred vision, caused by glucose in the eye liquid  Tiredness, from lack of glucose in the cells  Unexplained weight loss, from the body using up fat store as energy with the absence of glucose in the cells for energy

 Frequent urination, with the body trying to lower glucose levels through urine  Thirst, from frequent urination Type 1 diabetics are insulin dependent, since they don’t produce insulin or the insulin produced by their bodies are not functioning properly.

Type 2 diabetes, on the other hand, is not inborn. Most Type 2 diabetes cases are diagnosed later in life, however, the age of Type 2 diabetes patients are getting younger and younger.

Ninety percent of diabetes cases worldwide is Type 2.

Symptoms are the same as Type 1, however, each symptom may appear at varying stages of life. Because the symptoms don’t appear all at once, Type 2 diabetics may live with the condition as long a decade without knowing they have it.

Aside from having a strong genetic-background, which is not something we can control, here are top 5 ways to battle it:

Fight the fat

Everyone knows that being overweight is a precursor

Mind your waist-to-hip ratio

Your waist-to-hip ratio is a good indicator of how much visceral fat you have. Visceral fat is the fat that surrounds your vital organs around the belly area. With a high waistto-hip ratio or high visceral fat, you also increase your chances of developing Type 2 diabetes.

The ideal waist-to-hip ratio for men is 1 and 0.85 for women.

Eat right

Avoiding processed and junk foods, opting for whole food (ex: muscovado instead of white sugar, brown instead of white rice) are just some of the ways you can eat to avoid Type 2 diabetes.

Take natural supplements

There are a bevy of natural supplements that you can take to help control your blood sugar levels. Supplements such as bitter melon, GLA, fenugreek, cinnamon are great for controlling and/or lowering blood glucose levels. Cinnamon, a potent anti-inflammatory agent, may help blood glucose levels. One good example is GNC Herbal Plus® Cinnamon & Chromium. Just make sure you only take the recommended daily allowance of cinnamon to avoid liver damage.

Harvie De Baron is the founder of The Baron Method, a nutritional coaching program that believes in transforming your health through the healing power of food. His love for nutrition led him to pursue a Sports Nutrition degree at Oxford College, where he graduated with distinction. Contact him at www.baronmethod.com behealthy@baronmethod.com.

GNC LIVE W E LL 1 1

sports lab profile Photo courtesy of Jeff Lo

supplements for endurance athletes

Jeff Lo, the man behind Pinoy Fitness shares a cheat sheet on how sports buffs can stay on top of their game.

Looking back at some of my best races, like the Century Tuna Ironman 70.3 Subic 2016, Tri United 1 2014, and TBR Dream Marathon 2013, I realized that aside from serious training and preparation, I had been very strict with my diet and nutrition.

From the seven years of running and triathlon training, I was able to pick up very helpful nutritional tips from various coaches and mentors I trained with. As a rule of thumb, you really need to make healthier food choices. As the saying goes, “You can’t outrun a bad diet.”

Once you’re into a regular training habit, I found out that some supplements can help you perform and recover better and faster.

Here are some of what I learned:

1. CAFFEINE

Normally in the form of coffee and my favorite pre-workout drink. I love the boost that it provides especially on early morning races. Not a coffee drinker? There are several energy gels that are available in the market like the GU Roctane that provides caffeine.

2. PROTEIN

It is recommended to take in protein within 30-45 minutes after your workout and especially after long runs.

Prolonged exercise can cause your body to turn protein to an additional source of energy, this can lead to reduce your overall muscle mass. Though our body

needs more carbohydrates during training, protein is also essential to repair and reconstruct torn muscles.

3. FISH OIL

We all know what Delayed Onset Muscle Soreness (DOMS) is and we hate it.

Studies have shown that Omega-3 supplementation can improve blood f low to muscles during exercise and decrease muscle soreness by as much as 35% after a heavy workout.

It acts as a natural antiinf lammatory drug and does wonders for the recovery of endurance athletes.

4. BCAA

What I learned about Branched-Chain Amino Acids

BEEF UP your brawn with these GNC essentials

is that it works by reducing the rate of protein breakdown in our body and helps in muscle recovery. They compliment well with protein and most Whey Protein supplements already comes with BCAA. But it can help to add more during long and exhaustive workouts.

5. MULTIVITAMINS

Generally the vitamins and minerals that our body needs can be extracted from our diet, but unless you cook your own food or choose carefully what you consume, it is quite hard to get what you need out of what you eat. There are a lot of multivitamins available in the market, so get one that fits your lifestyle. Making sure your multivitamin can fill the gaps of what your body need can make sure you can perform well on race day. jeff lo is the founder and editor-in-chief of www.pinoyfitness.com. Pinoy Fitness is a website promoting endurance sports events in the Philippines. Jeff Lo is also a sports enthusiast who loves joinging running and triathlon races.

12 G N C L I V E W E L L

TRUE STORY

A Winning Race to Fitness

A triathlete shares his journey to living a healthier life by Micah Angelie Lima

Two factors came into play when Joel decided to toss his old lifestyle: peer and family support. Even though his social circle teased him, they were also the people who pushed him to live a healthier lifestyle. He shares, “I remember we were having a Christmas get together with my high school friends and they would already tease me that I was already too fat.” Joel adds, “Funny thing was, my wife was already teasing me too, telling my friends to let me come to their exercise sessions in order for me to lose weight.”

Taking matters into his own hands, Joel took steps to transform his life. He was even more fueled to make a healthier transformation when his first daughter was born in 2012. “When I held her in my arms, I knew I needed to get my life together and live healthier so that I could live long enough to see my daughter grow up and support her as long as I can.” Soon enough, Joel was already fit to join a triathlon in 2013. A year after, he did his first sprint distance triathlon.

Joel admits that transitioning from a sedentary lifestyle to an active one wasn’t easy. The first

thing he did? Quit smoking cold turkey. Is it difficult? It can be.

Is it wise? Definitely. According to the Center for Disease Control and Prevention, after just two to five years after quitting smoking, you can lower your risk for stroke to just about the same level as a nonsmoker’s. And, within five years after quitting, your risk for cancers of the mouth, throat, esophagus, and bladder drop by half.

A true athlete at heart, Joel is faithful to the discipline his healthy and athletic lifestyle requires. “I also gave up sodas and sugary drinks and drank only water. Regulating my food intake was very challenging,” Joel notes. He eats five to six times a day, which includes breakfast, lunch, dinner, and inbetween snacks. “It's healthier to eat five small meals a day rather than three huge ones and it helps build your metabolism.

Snacks are like fruits, protein bars, or even a post workout meal, if I do a training session after lunch,” he adds.

Joel has been a GNC user since 2012. His go-to multi vitamin? GNC Megamen Sport which gives him enough vitamins and nutrients in order to boost his immunity, keeping him from missing his

Photo courtesy of Joel reyes

“I was peaking at about 210 to 215 pounds, had a huge belly, and I ate whatever I wanted, whenever I wanted,” shares 41-year old triathlete and business owner, Joel Reyes.

“Before doing triathlons, I was hardly ever athletic. I was playing some badminton and basketball once a week, but never in a competitive level. Healthwise, I would say I was really unhealthy.”

regular high-energy trainings.

“My eating habits may be good, but I'm first to admit that it's not perfect. GNC products help me fill in the gaps of my nutritional deficiencies.”

Since becoming a triathlete, Joel learned the virtues of consistency and discipline.

“There were so many times that I felt like I didn't want to train, like I just wanted to stay home and just lie on the bed.

And that's where discipline comes in. To do what is needed even thought the conditions are not perfect.”

His efforts, without a doubt, pay off. Last year, Joel succeeded in crossing the line at the 2015 Cobra Ironman 70.3 in Cebu. He even got a 2nd place podium finish in his age group in the 2015 Tri United 4.

It was no easy feat, he admits. A humble inspiration, Joel wishes to show others that amazing, and seemingly challenging accomplishments are possible and worth the journey. “I was no one special. I

was just like any normal person. And maybe if they see that if a normal, average person can do it, then they can do what I've done as well.”

Joel’s journey is nothing short of impressive and inspiring. He knew what he wanted and mustered the courage and discipline to achieve a healthier and happier life. Just because it’s difficult and challenging doesn’t mean it’s impossible— here’s a man who proves that.

Micah Lima is a certified yoga instructor (200HR RYT) and a Level III Reiki practitioner under the Usui System of Natural Healing. She leads customized yoga classes, Reiki and meditation sessions for people seeking better physical, emotional, and spiritual health. You may e-mail her at micah.ab.lima@gmail.com.

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