The Vibe Volume 4: Fitness Issue

VOL. 4

2019

THE WELLNESS ISSUE | IN-ROOM MAGAZINE OF SHANGRI-LA AT THE FORT

THE NEXT WAVE OF FITNESS

WHAT YOU SHOULD BE EATING NOW

THE RETURN OF SQUASH

Group workouts have definitely come a long way since your mom’s power aerobics class.

From intermittent fasting to keto, see which diet trends really make sense.

The revival of this oncebeloved sport may be the ticket to better health and national pride.

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The gloves are off as Ministry of Crab sinks its claws into Manila Get ready for an experience you’d want to get your hands on quick.

Street level entrance along 30th Avenue Shangri-La at the Fort Opening Hours: Monday to Saturday: 6:30pm to 10:30pm Sunday: 11:30am to 2:30pm | 6:00pm to 10:30pm @ministryofcrab.manila

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WELCOME NOTE Dear Guest, Bonifacio Global City is a ‘24-hour, 365-day’ city where work, play, and rest come together. It allows the young community to embrace an almost holistic lifestyle. This vibrant city is teeming with a wide selection of food and activities that make any fitness journey a delightful one. I often check this Instagram page called @cityguidebgc to learn the latest this city’s energetic spirit has to offer.

Most would think that living a healthy life equals bland dishes, zero sweets, and completely giving up all the good things in life. That can make anyone go crazy, we know. But, we beg to disagree.

We think health and wellness means embracing a mindset of healthy indulgence. Who’s to say we can’t treat ourselves to a delightful cookie (Bake House, anyone?) once in a while? How about a nice whiskey (Raging Bull Chophouse & Bar has some good stuff, just ask our servers) nightcap with the folks from your yoga studio? A scrumptious seafood dinner (Ministry of Crab is the place to be) is a nice touch to get your postworkout nutrition, too.

A healthy indulgence is the way to live—all in perfect balance.

On our fourth issue, we are happy to share with you, our guest, the places where you can sweat, eat, and thrive here at Shangri-La at the Fort (Kerry Sports Manila is a good place to begin) and in BGC. We share with you stories discussing new workout trends, healthy diets, sports, and options where to indulge after a good sweat session (in moderation, of course).

We wish you a delightful stay with us.

Sincerely yours, John Rice Area Vice President / General Manager

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AREA VICE PRESIDENT/ GENERAL MANAGER John Rice DIRECTOR OF SALES & MARKETING Cecile Weber DIRECTOR OF COMMUNICATIONS Annika Sta. Maria COMMUNICATIONS MANAGER Aencille Santos COMMUNICATIONS EXECUTIVES Tiffany Jillian Go Nikki Tabberrah

EDITOR IN CHIEF Tisha Alvarez CREATIVE DIRECTOR Ignacio Ugarte ART DIRECTORS Arno Salvador Mike Dee CONTRIBUTORS Maggie Adan Angel C. Aquino Chiara de Castro Adrienne Dy Kaye Estoista-Koo Elaine Reyes Mich L. Roque

DESIGN STUDIO ARTISTS Raph Riparip Justine Inandan

HOTEL TRUNKLINE +(63 2) 8820 0888 FAX +(63 2) 8865 3800 EMAIL slfm@shangri-la.com WEBSITE shangri-la.com/fort LOCATION 30th Street corner 5th Avenue, Bonifacio Global City, Taguig, 1634 Metro Manila Philippines

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Created by Off The Grid Media.

CONTENTS

16 Team Spirit

IN THE KNOW

How team-building activities at Kerry Sports Manila can be good for your company

05 Good Eats

Your Shangri-La at the Fort restaurant guide

12 Your Guide To BGC A handy map to help you get around Bonifacio Global City

13 What’s Up

Find out what’s going on around Shangri-La and BGC

14 Ten Tips To Get Over Jet Lag Go into your meetings feeling refreshed

ABOUT THE COVER Get your blood pumping at one of Kerry Sports Manila’s unique classes, Pound Fitness.

WELLNESS SPECIAL 34 The Fitness Revolution

A cool outfit can get you in the mood for a good workout

Today’s fitness classes go way beyond step aerobics. Find one that’s right for you at Kerry Sports Manila

22 Meditation For Beginners

44 How You Should Really Be Eating

19 Gear Up!

Five minutes can make a world of difference

24 Serving Up Squash

Nutrition news can be conflicting and confusing. The experts sift through it all to reveal what’s real and what’s hype

Why you should give the world’s healthiest sport a chance

DIRECTORY

27 The Play’s The Thing

Active play is crucial to a child’s growth and development

30 Stairway To Heaven Feel on top of the world with vertical running

This listing tells you everything you need to know about your favorite shopping, dining, and fitness destinations at Shangri-La at the Fort, from locations to hours of operation

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ADVERTISING

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IN THE KNOW

GOOD EATS

Complete your stay at Shangri-La at the Fort with sumptuous meals.

Head on over to any of these restaurants in and around the hotel when you need something to hit the spot.

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Photos by Joseph Pascual

n excellent hotel stay will leave you feeling not just well-rested but also well-fed. Shangri-La at the Fort is home to an impressive selection of restaurants, featuring some of the best cuisines from around the world.

Whether you’re looking for a quiet place for a lunch meeting, a coffee shop for your afternoon cuppa, or a chill bar for afterwork cocktails, there’s bound to be the perfect establishment at Shangri-La at the Fort. Check out these guest favorites.

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IN THE KNOW

RAGING BULL CHOPHOUSE & BAR

Level 3 If you’re a big steak-eater, or a lover of anything grilled, this joint is just the thing. Shangri-La at the Fort’s premier steakhouse, Raging Bull Chophouse & Bar, lets guests indulge in premium meat cuts imported from top, sustainable cattle producers in Australia and the U.S.A. Choose from a wide selection of dryaged, grain-fed, and grass-fed beef, all cooked using a special Josper Charcoal Oven, which gives every cut that smoky flavor.

Not a big meat-eater? Raging Bull also offers salads, soups, and grilled seafood.

Designed by NYC-based firm AvroKO Hospitality Group, the 92-seater space feels like a cross between a retro-classic steakhouse and a chic 1960s Manhattan residence. Sit at the bar, where you can sip everything from American, Scottish, and Japanese whiskey to gin, rum, wine, and beer.

What To Try: For the ultimate steak experience, try the massive Tomahawk Wagyu. Not in the mood for steak? Go for the Maryland Crab Cakes, a staple at the NYC steakhouses that inspired the restaurant’s concept.

Executive Chef Nathan Griffin’s take on this popular appetizer uses Philippine mud crabs.

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Oozing with New York City charm, the restaurant features retro tiles, subtle lighting, and clean-lined furniture.

Some of the steaks are sourced from Jack’s Creek, a top Australian beef producer and two-time winner of the “World’s Best Steak Producer” award.

IN THE KNOW

HIGH STREET LOUNGE

Lobby Level More than a dining facility, this chic space acts like Shangri-La at the Fort’s unofficial social hub, offering not just great food and refreshments but also a relaxed environment where you can conduct meetings, catch up with friends, or simply hang out.

A six-panel wall sculpture by contemporary artist Jinggoy Buensuceso features narra, mango, and chestnut leaves made of welded metal, and captures and complements the urban yet casual character of the space.

During the day, the lounge is flooded with natural light, thanks to Shangri-La’s signature high ceilings and towering windows.

At night, the vibe turns romantic with dim, warm lighting and extensive views of an illuminated Bonifacio Global City skyline.

Smooth jazz music plays in the background, inviting you to sit

Afternoon tea at High Street Lounge features Western and Asian-style spreads.

back, loosen up, and just take it slow.

What To Try: Savor the easygoing vibe while leisurely having your afternoon tea. High Street Lounge offers a wide range of Western and Asian-style spreads from 2 p.m. to 6 p.m.

MINISTRY OF CRAB

Ministry of Crab is known for its commitment to serving only the freshest crabs. After selecting a crab, you can choose a seasoning, like MoC’s signature black pepper.

Ground Level, 30th Street Launched in January 2019, the Philippine branch of Ministry of Crab (MoC) is a must-visit for any seafood lover. Founded by Sri Lankan chef and restaurateur Dharshan Munidasa in 2011, the internationally acclaimed restaurant specializes in—you guessed it—crab, served in a variety of sizes and flavors.

MoC’s flagship store in Colombo has consistently ranked in the prestigious “Asia’s 50 Best Restaurants.” The local outpost uses the best crab and seafood sourced from Philippine waters. It’s worth noting that there are no refrigerators at MoC Manila. The restaurant has a policy of serving nothing frozen; thus, guests are guaranteed to get the freshest catch of the day. The spices, on the other hand, are from Sri Lanka to ensure the authenticity of flavors.

It also boasts a comprehensive cocktail menu, with unique and creative concoctions. If you want something a little more filling, go for The Toastie Club, with layers of over-easy egg, bacon, Gouda cheese, grilled chicken, and vegetables between loaves of toasted artisanal farmer’s bread.

The interiors are just as impressive as the food. Inspired by the Colombo store, which is set in a preserved 400-year-old Dutch hospital, MoC Manila is decked out in wood and colonial furniture, giving the massive space a cool, intimate ambience.

What To Try: Choose a 500gram crab or go all out and have the massive, two-kilo Crabzilla, prepped with the seasoning of your choice: curry, butter, garlic chili, or MoC’s signature black pepper, among others. You can also enjoy dishes exclusively offered in Manila, like Guinataang Crab, Pinakurat Crab, Crab Sisig, and Lumpiang Ubod with Crab. Pair your dish with a cocktail from the exclusive beverage menu, which features tropical ingredients that complement the flavors of the dishes. Try the sparkling wine-infused Ceylon Spritz or Kandy’s Loot.

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IN THE KNOW

CANTON ROAD

Level 3 Canton Road is where you go for an oriental dining experience that’s sophisticated yet faithful to its heritage. The restaurant feels almost palatial with high ceilings and oversized windows.

Rich details like textured silk panels, crystal chandeliers, and an elegant palette of celadon and violet complete the ambience. The main dining hall can seat up to 88 guests (a lucky number in Chinese culture), though you can opt to reserve one of the eight private rooms for more intimate affairs.

Food-wise, Canton Road offers the perfect balance between classic and contemporary. It serves staple Cantonese fare that’s prepared traditionally but given a modern treatment through

craftsmanship and presentation.

The restaurant also highlights Huaiyang cuisine, the most prestigious culinary style in the Jiangsu province known to require intricate knife skills and meticulous preparation.

What To Try: Drop by for lunch to try Canton Road’s unique dim sum offerings, like the steamed signature xiao long bao and the baked pumpkin with black truffle and chicken puff. The signature roast barbecued meats (pork shoulder, pork belly, duck, and pigeon)—which hail from Guangdong province, the origin of Cantonese cuisine—are a must-try.

Ask about the selection of bespoke teas and cocktails, too, which were created especially for the restaurant by Hong Kong-based tea brand, Mingcha.

Get traditional Cantonese food with a modern twist at the elegant Canton Road.

SAMBA

Level 8 Step into this bright and cozy space, and taste the exotic flavors of Latin America. Samba is the first restaurant to serve authentic Peruvian fare in Manila, with elements from neighboring countries like Brazil and Venezuela.

Samba specializes in seafood, which you can enjoy indoors or al fresco. Order a cocktail as you take in the views of the hotel pool and the BGC skyline.

Samba has an array of anticucho offerings, such as the Anticucho de Pulpo (chargrilled octopus).

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What To Try: Start with Ceviche y Tiraditos, raw fish cured with seasonings like olive oil, lime juice, and truffle oil.

(Had an epic night? Order the Leche de Tigre, believed to be a hangover cure.) The anticucho (grilled meat) is typically made with beef heart (Anticucho de Corazon). For afters, try The Marquesa de Chocolate, a bowl made of 70% Peruvian chocolate, with chili, almond flakes, passion fruit sorbet, and extra virgin olive oil snow.

IN THE KNOW

The Breadwinner is one of Bake House’s signature items, a speija dried fruit bread made with three blends of flour— rye, wholemeal, and white—and fruity notes of prune, raisin, and figs.

BAKE HOUSE

Lobby Level The latest addition to Shangri-La at the Fort’s dining establishments, Bake House offers freshly baked cakes and pastries that are all-natural and trans-fat free. You’ll easily be enticed by the mouthwatering smells wafting from within, and charmed by the décor: a bike surrounded by baskets and tins of flowers, succulent plants and home-y accents mixed in with shelves of the store’s sweet and savory offerings.

Bake House refrains from using artificial dyes and flavorings, and this conscientiousness extends to the store’s packaging. It aims to reduce waste by making use of biodegradable, compostable, and recyclable materials.

What To Try: The sourdough breads are made from an original recipe that is part of the World Sourdough Library of Recipes

by Puratos of Belgium. You can get your fill beginning 6:00 a.m. every day; they’re baked at intervals so you can always get a warm, fresh batch. You can also take your pick from the shop’s 12 signature creations, including My Main Squeeze (an old-fashioned lemon pound cake), the Chunky Chunky Beef Pie (filled with 48-hour braised beef cheek), La Tropezine (butter brioche with hazelnut pastry cream), and the Conscious Cookie (made using leftover ingredients). Pair your pastry pick with the shop’s signature hot chocolate, available in milk and dark options. Bake House also offers coffee and a selection of teas.

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IN THE KNOW

TOBY’S ESTATE

Ground Level, One Bonifacio Park With white-washed walls and wood details, Toby’s Estate is easily a great place to have your cup o’ joe. Since opening in the Philippines in 2014, this Australian coffee shop has become a favorite among Manila’s caffeine aficionados.

A proponent of the third-wave coffee movement, Toby’s Estate uses sustainably farmed beans sourced directly from growers— so you can enjoy your double shot of espresso sans the guilt.

What To Try: Order one of the bestsellers, like the Flat White or the Ghana chocolateinfused Mocha. Need something stronger? Ask for the Gibraltar, an off-menu blend made with two shots of ristretto (a less bitter and more concentrated short shot of espresso), topped with milk. The store also carries non-coffee options, like the Chai Latte and Chai Chocolate. There are sandwiches and pastries, too.

Toby’s Estate employs precise roasting methods to bring out the best qualities of every bean.

MAISEN

The Shangri-La at the Fort branch is Maisen’s fourth location, serving the same tender meats and umami flavors that local diners love.

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Ground Level, One Bonifacio Park Founded in Tokyo in 1965, Maisen has been hailed as one of the best tonkatsu houses in Japan.

It has become a favorite among Filipinos, too, since opening in Manila in 2015. The shop at Shangri-La at the Fort is its fourth location in the country.

This branch serves the usual crowd favorites, plus new things to get excited about: This happens to be the first and only Maisen branch in the world to have a full bar. Located at the front of the space, this drinking station is the first thing guests will see upon entering the restaurant. The collection of Japanese whiskies, sakes, and other cocktail paraphernalia makes for an impressive display.

What To Try: The menu includes bestsellers like the Kurobuta Loin Set, which is wrapped in Maisen’s signature golden panko (breadcrumbs), and the visually arresting Katsumabushi Set, served with tamago (egg) and dashi (fish stock).

The cool black-and-gold bar serves classic cocktails, although their signature drinks are not to be missed. Developed with the help of mixologist Takao Oda of Bar Oda in Osaka, the drinks include The Original Moscow Mule (a refreshing mix of vodka, ginger, and ginger ale topped with a slice of lime) and the Saketini (gin, sake, and a slice of lemon). Pair these drinks with Maisen’s new bar chow like the kushi katsus (breaded snacks on a stick) which come in meat, seafood, and vegetable options.

IN THE KNOW

PINK’S HOTDOGS

Ground Level, One Bonifacio Park This “Hollywood Legend” serves what has been hailed by the press as the number one hot dog in America. Founded in Los Angeles in 1939, Pink’s has long been a favorite among movie stars and LA locals. It has over 15 other locations across the States and, in 2016, opened its first ever international franchise at Shangri-La at the Fort.

The Manila store is a far cry from the first humble stall from 80 years ago, but it gives a nod to that street-side dining experience. The main counter mimics an outdoor food stand, complete with red and white brick walls and a lightbox

FOO’D

signage. There’s also a Kombi van parked on one side, serving ice cream, milkshakes, and homemade sodas from Pink’s Manila’s sister brand, Farmacy.

(Hot tip: A speakeasy called the Hotel Bar is hidden behind a discreet door. You can order from their food menu or from Pink’s.)

What To Try: The restaurant offers 10 kinds of hotdog buns, including the Hollywood Legend, Pink’s iconic chili cheese dog. This signature bun was the sole variant to be served at the very first Pink’s hot dog stand.

Quench your thirst with a sweet and refreshing Homemade Strawberry Lemon Soda from Farmacy or a Bailey’s-infused Boozy Rootbeer Float.

The Hollywood Legend is topped with Pink’s famous chili, cheddar cheese, mustard, and chopped onions.

Ground Level, One Bonifacio Park This 60-seater establishment is a “Cucina Pop” restaurant, a philosophy developed by Italian chef Davide Oldani focused on accessible luxury—fine diningquality food and service at a reasonable price. The threecourse menu at Foo’d is priced at Php 800 and the four-course menu, Php 1,200. If you’re up for it, upgrade your meal by ordering additional dishes and work your way up to as much as Php 4,000.

Foo’d is Chef Davide’s first international restaurant. His original shop in Milan, which earned him a Michelin star in 2004, reportedly had a 1.5-yearlong wait list at one point!

What To Try: The Cipolla Caramellata, an onion tart with Grana Padano cheese and a pie crust, and the asparagus- and caviar-topped wagyu Beef “All’Ollio.”

BROTZEIT

Ground Level, One Bonifacio Park Brotzeit is a great place for a round of drinks with your buddies. Founded in Singapore by a group of German friends yearning for the taste of home, the restaurant offers German, Swiss, and Austrian-influenced food plus, of course, beer!

What To Try: Get the Würstelplatte, a platter of famous German sausages with a side of fresh sauerkraut, or the Schweinshaxn, a sinful serving of oven-roasted pork knuckles with homemade sauce (note: only a limited stock is available per day.)

Brotzeit has great brews by the tap, like the Hefeweissbier, a light wheat blend that’s a little spicy with fruit overtones; the Dunkel Hefe-Weissbier, which is more full-bodied and malty; and Original Hell, which tastes sweet and flowery.

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Follow @cityguidebgc to learn more about BGC’s latest events and happenings

CALENDAR OF EVENTS SEPTEMBER

SE PT E M B E R 9 - 1 5 Sharath Joi in Manila, Kerry Sports Manila Yoga Master R. Sharath Joi leads this six-day workshop, open to all levels.

However, it is highly recommended that students have at least practiced up to half-primary series. Sharath will also hold a conference on the 13th, in which he will discuss the practice and philosophy, and answer questions from students.

SE PT E M B E R 1 3 - 1 4 Working Remote Conference 2019, SMX Convention Center Aura Freelancers and aspiring remote workers can gain knowledge and insight from experts to help them work from anywhere and create their dream lifestyle.

SE PT E M B E R 2 0 - 2 1 Icon Manila 2019, Samsung Hall Learn from the creative minds in animation, film, games, illustration, and visual effects at this entertainment design gathering.

SE PT E M B E R 2 1 Synergy Sessions: Fire, Flow Arts & Drum Gathering; Uptown Bonifacio It’s a night of music, lights, fire dancing, and drumming! Take part in the sunset fire and drum circle, and shop at booths selling hand-made jewelry, flow props, and more.

O C TO BER 26 GOT7 Keep Spinning 2019 World Tour, SM Mall of Asia Arena, Pasay City K-Pop fans can catch JB, Mark, Jackson, Jinyoung, Youngjae, BamBam, and Yugyeom at the Manila leg of the South Korean boy band’s tour.

S E P T E MBER 22 Citi Vertical Run 2019 with Kerry Sport Manila, Shangri-la at the Fort Kerry Sports Manila hosts Vertical Run Manila. Read “Stairway to Heaven” (page 30) to learn more.

OCTOBER O C TOBER 10 Shawn Mendes: The Tour, SM Mall of Asia Arena, Pasay City Catch Canadian singer-songwriter Shawn Mendes as he performs songs from his latest album, including “Lost in Japan” and “In My Blood.”

O C TOBER 17-19 Manila FAME, World Trade Center, Pasay City This annual event showcases Filipino craftsmanship and design innovation at its best.

O C TOBER 25-27 World Travel Expo, SMX Convention Center, Pasay City Travel deals abound at this

NOVEMBER N OVEMBER 10 La Reyna Manila Luzon: The Homecoming, XYLO at The Palace Manila, BGC Filipino-American drag queen Manila Luzon (a.k.a. Karl Westerberg) is coming home!

The runner-up of RuPaul’s Drag Race Season 2 is set to take the stage in what promises to be a highly entertaining show.

N OVEMBER 30 30th Southeast Asian Games Opening Ceremony, Philippine Arena, Bulacan The SEA Games is a biennial multisport event featuring top athletes from across the region. It runs until December 11.

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Korea.net / Korean Culture and Information Service (Jeon Han)

gathering of organizations and businesses in the travel industry, from destinations and tourist attractions to airlines and cruises.

IN THE KNOW

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TIPS TO GET OVER JET LAG Crossing time zones? Here are some useful hacks to fight the effects of jet lag.

TEXT BY MAGGIE ADAN ILLUSTRATION BY MICH CERVANTES

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raveling across time zones can really mess up your body’s internal clock. How often have you arrived at your destination feeling groggy, sleepy, restless, and just overall tired?

Blame it on jet lag which, according to a research paper published in the journal Pharmacy and Therapeutics, is “a sleep disorder in which there is a mismatch with the body’s natural circadian rhythm and the external environment as a result of rapid travel across multiple time zones.” The World Health Organization (WHO) lists some of the symptoms of jet lag: insomnia, daytime fatigue and sleepiness, stomach issues, general malaise, irritability, and reduced physical and mental performance.

It takes a while for the body’s circadian rhythms to adjust, depending on certain factors like time zones crossed. This could make the first few days of your holiday a struggle to get through, or if you’re traveling for work, have you performing below par.

Luckily, there are ways to deal with the effects of jet lag. Try the following tips the next time you travel to help you make the most of your trip.

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01 GET PLENTY OF REST BEFORE YOUR FLIGHT. No late-night, last-minute packing or partying! That just seems like sensible advice but how many of us have stayed up trying to cram stuff into a suitcase or having one drink “for the road” before heading to the airport for a red-eye flight?

As Timothy Morgenthaler, MD, president of the American Academy of Sleep Medicine and board-certified sleep physician, points out in an article in Huffpost, sleep deprivation is certainly not going to help you fight off the effects of jumping time zones.

02 MAKE ADJUSTMENTS PRE-FLIGHT. The American Centers for

Disease Control and Prevention (CDC) suggests adjusting your body’s clock to reflect the local time at your destination days before your flight. So, if you’re traveling east, you should start sleeping an hour or two earlier.

And if you’re heading west, you should start sleeping an hour or two later.

03 AVOID ALCOHOL AND COFFEE. Stay away from drinks that may affect your sleep pattern, like coffee and alcohol. The WHO recommends avoiding coffee prior to your trip, especially four to six hours before bedtime the night before. If you must have your java during the day, small sips every two hours is better than downing one whole cup in

IN THE KNOW

one go, the WHO adds.

You may think alcohol will help keep the edge off or help you sleep, but the WHO likewise advises against it.

True, it may make you sleepy, but the quality of sleep is not as good. Plus, since alcohol makes you pee more, there’s a greater chance that you will need to wake up to take a bathroom break, thus disrupting your sleep. Medical news resource Medical News Today also factors in how a hangover can further aggravate the effects of jet lag.

04 ADJUST TO THE LOCAL TIME RIGHT AWAY (IF YOU’RE STAYING FOR LONGER THAN 3 DAYS).

The WHO says that for short trips, it would be better to keep the same schedule you have at home. But if you’re staying longer than three days, you should adjust to the local time ASAP, which means you eat, sleep, and wake up at the local time. This will help reset your circadian rhythm. Start by picking a flight that arrives in the early evening at your destination then stay up until 10 p.m. Then change your watch to the local time when you get on the plane.

Morgenthaler says that similar considerations apply based on the number of time zones you cross. If you’re traveling across five time zones or less, best to stick to regular programming. But if you’re crossing more than five time zones, you’ll have to adjust to the local time.

05 CREATE A SPACE THAT’S CONDUCIVE TO SLEEP. It’s normal to have some difficulty falling asleep in a new place so try to make your temporary home as comfortable as possible. If you’re especially sensitive to noise and light, pack earplugs and a sleep mask.

06 TAKE SHORT NAPS DURING THE DAYTIME IF YOU MUST. The CDC says that if you do get sleepy during the day, taking 20- to 30-minute naps may help—nothing too long that it will make it harder for you to sleep at night though.

07 CONSIDER A SLEEP AID. Talk to your doctor about taking melatonin, a hormone that helps with the regulation of sleeping and waking times. Research published in Nutrition Journal found that the “use of melatonin by healthy adults shows promise to prevent phase shifts from jet lag...to a limited extent.”

08 EXERCISE The American Academy of Sleep Medicine says moderate exercise—emphasis on moderate—can help you adjust to the new time zone faster. If you can exercise outdoors, where there’s sunlight, all the better.

On the flip side, the National Sleep Foundation counsels against strenuous exercise close to bedtime as this may energize you instead of help you fall asleep.

09 GET SOME SUN. Apparently, according to Morgenthaler, it’s not as simple as getting sunlight when it’s daytime and staying in the dark when it’s nighttime at your destination. The direction you’re

going—east or west—also plays a role.

It’s all about strategic exposure to daylight, at least in the beginning. When traveling east, the WHO recommends getting sunlight in the morning and avoiding light in the evening.

When flying west, it’s ideal to get daylight in the evening and avoid it in the morning (by using sunglasses, for example).

10 GET A MASSAGE. A massage can relieve the symptoms and effects of jet lag on the body and improve your sleep quality. It helps you relax, soothes sore muscles, and aids in detoxifying the body.

Spa at Kerry Sports Manila in Shangri-La at the Fort offers a jet lag recovery massage, a therapeutic massage that combines Filipino and other Asian techniques to help improve sleep and help guests get over jet lag. A soothing environment and a trained therapist who can smooth out all the knots and aches from a longhaul flight? That can certainly make anyone feel like new.

Book a Jet Lag Massage at Spa at Kerry Sports. Dial 0 to make an appointment.

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TEAM SPIRIT You might roll your eyes at the idea of team building but it may just be the key to boosting productivity.

TEXT BY CHIARA DE CASTRO

L

isa, a marketing executive, is gripping the hand of her manager on one side and of her trainee on the other while attempting to pass a large hula hoop to her left. She’s in a circle with her colleagues, hands linked in a challenging relay game of pass the hula hoop without breaking the chain. It’s deceptively simple, but relies heavily on coordination between those standing side by side.

The circle breaks eventually, as the group erupts in a fit of tired but enthused giggles.

It’s a not-so-regular work day for this corporate team, away from their office workstations and in the middle of a massive indoor playground. This “play time” is one of their company’s team-building activities, something that’s grown popular among company office teams in recent years. Corporate human resources and organizational development teams have increasingly pushed for integrating more team-building initiatives as research and various case studies show the impact of these activities on a company’s employee performance and retention.

Before dismissing team building as just another corny company gimmick, consider the benefits.

Whether you’re a reluctant participant or a boss looking to improve the work environment, you stand to gain something from those exercises.

TEAM BUILDING FOSTERS TRUST AND STRENGTHENS TIES. The ultimate purpose of any team-building activity is to build a stronger unit of workers. When co-workers are forced to work on a project outside the scope of normal job duties and the confines of the office, they are usually able to relax and open up a bit more. People are better able to engage in creative dialogue-seeking solutions to the task at hand and realize they are part of a team with a variety of ideas that can help solve problems.

The result is greater trust among co-workers when they return to their daily office tasks.

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IN THE KNOW

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GETTING THE BALL ROLLING

Understanding the physical and mental health benefits of exercise, Kerry Sports Manila offers bespoke team-building workouts and activities to corporate teams.

Kerry Sports offers activities that vary in intensity levels and that can be customized to your team’s needs:

Zen.

This is ideal for those looking for something that isn’t so strenuous. The low-impact, slow-paced movement classes include Chill-out Cycle, Yoga, Pilates, and Authentic Belly Dance.

Free Play. This includes medium-intensity workouts that all emphasize enjoyment while the team burns calories together: Zumba, a Dodgeball Workshop, a Basketball Shootout, Pound Fitness, and Rad Ropes.

High Octane.

The adrenaline-pumping activities include Combat Fitness, a SYNERTYM Circuit Class, and an Active Recovery Class.

Let your team tap into their inner child at Adventure Zone. Companies can avail of the two-hour Kidulting Teambuilding package, which includes:

Introductory activities. Event orientation, grouping, plus an energizer.

Obstacle relay.

This involves going through ladders, bridges, ropes, and slides at the play area. Also includes the Demon Drop Challenge.

Teambuilding games.

Puzzle solving.

Snacks and socials are also included.

Rate varies depending on number of participants: P2,100 net/person for 10-19 participants; P1,800 net/person for 2029 participants; P1,500 net/per person for 30-49 participants; P1,200 net/ person for 50-100 participants.

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IT IMPROVES COMPANY MORALE. Team-building exercises are meant to be fun and engaging. A relay race or a game of Jenga may seem carefree and mindless but creative solutions come from out-of-the-box ideas, humor, and a shared competitive spirit. These moments may cascade into the work environment, connecting teams through positive memory associations, thus improving overall company morale, which leads to improved productivity.

IT LEADS TO BETTER COMMUNICATION. Team-building exercises are designed to force people to brainstorm or talk about themselves in a non-work context. Not only do co-workers learn more about each other’s skills, but they might also learn about their cultural history. This opens eyes as to why people might act or speak differently from one another, ultimately leading to fewer misunderstandings and conflict.

IT UNCOVERS LEADERSHIP QUALITIES. In group activities, natural personalities are likely to surface. While wallflowers may need prodding to participate, those with natural leadership abilities may step up. This helps business leaders see how to better nurture existing leaders and mentor new leaders in the company.

IT IDENTIFIES STRENGTHS AND WEAKNESSES. During a regular work day, people tend to stick to their tasks and to-do lists. This paints a limited picture of a person. Team-building exercises help identify core competencies—competitiveness, problem-solving, goal-setting—that may not be apparent during the daily grind. Business leaders can use this information to cultivate individuals and build a stronger team.

Find out how Kerry Sports Manila can help you build a stronger team.

For inquiries, Dial 0.

IN THE KNOW

GEAR UP!

Get the right gear for your workout, whether you’re hitting the gym, joining a yoga sesh, or going for a run.

I

t’s often said that the hardest part about going to the gym is actually, well, going. When you’re jetlagged, are recovering from an epic night out, or are faced with a day of back-to-back meetings, squeezing in a workout may be the last thing you want to do. Marinating in luxurious sheets in your comfy bed seems like the more enticing option.

But a workout might be just the ticket to give you the boost of energy you need. Bonus: You’ll feel less guilty about that extra croissant from the breakfast buffet.

How to get motivated? There are a few ways, like enlisting a workout buddy or signing up with a personal trainer for accountability, having a reward system in place, or even washing your hair only on days when you work out!

A simple trick: Having the right workout gear.

(Extra tip: Sleep in your exercise clothes so you’re ready to hit the gym when you wake up.) Dressing the part might just encourage you to work up a sweat. No gear packed? Get these items and more within the vicinity of Shangri-La at the Fort.

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IN THE KNOW

HOW LOW CAN YOU GO? These loose-fitting, ultra-light, stretchy shorts ensure that you max out every squat and lunge. Available in blue, red, gray, and black.

Men’s UA Qualifier WG Perf 5” Shorts, P2,395, Under Armour

TOTE’S AMAZE

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This compact duffel bag converts into a backpack and has plenty of pockets for your stuff. You won’t have to worry about bringing a shoe bag as it’s also got a ventilated compartment for your footwear. Available in bold blue, real magenta, and black.

LISTEN UP

Convertible 3 Stripes Duffel Bag Small, P1,800, Adidas

Sol Republic Amps Air 2.0, P8,990, Urban Gadgets

Enjoy your favorite podcast or your “Get Pumped” playlist as you work on your core—without any pesky wires getting in the way.

IN THE KNOW

BEST FOOT FORWARD

This highly rated running shoe receives top marks for comfort. The stretchy knit material keeps your feet cool during long runs while the cushioning and flexible outsole make it feel like a virtual extension of your foot. Available in 12 colorways.

Ultraboost Shoes, P8,900, Adidas

SUPPORTING CAST

Get much-needed support without feeling the pinch. This sports bra features a sweat-wicking band, fixed foam pads, gel-coated underwire, and adjustable straps.

Women’s HeatGear Armour High Heathered Support Sports Bra P2,795, Under Armour

BLOCK PARTY

Under Armour, 12-13 Bonifacio High Street, BGC. Adidas, 30th Street corner 7th Avenue, BGC. Urban Gadgets, 3/F One Bonifacio High Street Mall, 28th Street corner 5th Avenue, BGC. Certified Calm, Two Parkade, 30th Street corner 7th Avenue, BGC.

Aid your extensions; support your back, head, and hips; and make the most out of your practice with a handy yoga block.

Recycled Foam Yoga Blocks, P1,050 each, Certified Calm

STAY COOL

Ditch the plastic and go for this durable, stainless steel water bottle, which can keep your iced drinks cold for up to 50 hours! It can also keep your coffee hot for nearly a day.

Available in several colors.

Klean Kanteen Classic Insulated 20oz, P1,950 each, Certified Calm

CARRY ON Sling this yoga mat carrier over your shoulder as you head to class. This hands-free carrier can accommodate all yoga mat sizes.

Manduka Go Move Mat Carrier, P1,350, Certified Calm

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IN THE KNOW

I

n today’s busy, perpetually plugged-in, and increasingly fast-paced world, it’s become necessary to carve out some quiet time. Meditation, which once had a reputation as a hippie pursuit, is becoming more mainstream—an effective tool for helping people manage stress and take care of their wellbeing.

Meditation 101

MEDITATION FOR BEGINNERS Feeling the stress from constantly traveling for work? Om your way to relaxation and increased productivity.

TEXT BY MAGGIE ADAN

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But first, what is meditation?

Is it just a way to declutter the mind, getting rid of all the unnecessary racket? Not exactly.

The magazine Psychology Today defines it as the practice of quieting distracting thoughts and focusing on the present moment.

The popular meditation app Headspace further explains that it’s not about turning off your thoughts or feelings, but about learning to observe them without judgment; not about “emptying the mind” or “stopping your thoughts” so much as being able to see your thoughts more clearly.

Chinggay Labrador, a yoga and meditation teacher, adds, “The way I practice [meditation] relies heavily on sitting and allowing thoughts and emotions to flow through. It’s the practice of observing the feelings [and] sensations in my body, and thoughts that move in and out of my head.”

Meditation has numerous benefits, from relieving stress to increasing focus—all pretty handy for those who have to deal with pressure from work and life in general. Not sure how to do it? A body scan meditation exercise is a good place to start.

The 9-Step Body Scan

The body scan is a great meditation technique for those who are new to the practice because it gives you something to focus on; that is your physical body. One thing to remember

IN THE KNOW

is that you don’t need to “empty your mind” to meditate. All you have to do is observe. Labrador shares a mindfulness practice you can try right now: 1. Get into a comfortable position that you feel you can hold for a few minutes. Sitting on a chair with a backrest is comfortable for most people— just make sure your feet are planted on a surface. You may also sit cross-legged or on a pillow if you experience lower back pain or tightness in the hips or joint pain in the knees.

Lying down is all right, but is not the best position if you want to be awake for your entire meditation practice.

We always say that if you fall asleep, you probably need it so it’s okay if it does happen—but if you’re meditating right before a meeting, for example, you probably want to avoid any chance of dozing off.

2. Either close your eyes or keep a soft gaze on a nonmoving object in front of you.

3. Take a big breath, inhaling through the nose and exhaling through the mouth. Repeat three times.

4. As you sit, begin to observe the different parts of your body, starting from the feet and working your way up.

Take two to three breaths for each body part. Start with your feet, then move to your ankles, calves, knees, thighs, hips, lower back, middle back, upper back, shoulders, upper arms, elbows, lower arms, wrists, fingers (one

THREE OF THE BEST MEDITATION APPS

Whether you’re hanging out in your hotel room or stuck at the airport, you can take a virtual meditation guru with you through these apps.

by one), then back to your neck, jaw, mouth, nose, cheeks, eyes, forehead, all the way to the crown of your head.

5. Know that it’s okay if you find yourself drifting off or getting distracted. Once you catch yourself veering away from your body scan, just return to your breathing and to the body part where you last left off, and continue.

6. Once you finish your scan, release yourself from the intense observation of your body and allow whatever thoughts and emotions that may come through.

7. When you feel ready, take three closing breaths, inhaling through the nose and exhaling through the mouth.

8. Make small and gentle movements with your fingers and toes, wrists and ankles, head, neck, and shoulders.

9. When you feel called to, open your eyes or blink them a couple of times to help you transition back into your day.

It’s best to meditate in a place with minimal distractions. You can try this body scan in the comfort and privacy of your own room at Shangri-La at the Fort. If you feel that the being outdoors will help, then you can find a quiet spot in a cabana by the pool.

The more you practice meditation, the easier it gets.

So, take just a few minutes each day to—as they say— get centered.

CALM

The no. 1 app for meditation and sleep includes over 100 easy guided meditations sessions, bedtime stories and tracks, breathing exercises, mindful movements and gentle stretches, and daily calm sessions.

WHY YOU SHOULD MEDITATE

Meditation cen be helpful for business travelers who have to sit through meetings while dealing with jet lag. These are just some of the science-backed benefits.

Relieves Stress and Anxiety

A study, conducted by researchers from The Johns Hopkins University and The Johns Hopkins School of Public Health, revealed how mindful meditation can help reduce anxiety, as well as depression and pain. Another study published in the International Journal of Stress Management showed that meditation can help decrease jobrelated stress.

Promotes Better Sleep

The American National Sleep Founation points out that meditation makes it easier to fall asleep and stay asleep, adding that meditation has also been shown to reduce the use of sleeping pills.

Increases Focus and Attention Span

Studies have shown that meditation can restructure the brain and reverse patterns that lead to a short attention span, and can also improve memory and executive functioning. So, if you want to be on top of your game when you attend that business meeting, you could try meditation exercises specifically for improving focus.

Boosts Immunity Need a relaxing meditation spot? Cabanas and sun loungers are available beside Shangri-La at the Fort’s two swimming pools, on Levels 6 and 8.

Headspace

Headspace offers meditation courses for different needs (stress, sleep, focus) as well as everyday courses, short animations that explain what meditation is all about, and tips to improve your practice.

Exposure to germs on planes combined with decreased immunity due to jet lag can make business travelers more susceptible to illness. Fortunately, you can use meditation as an immunity booster: Researchers from the Department of Psychology of the Southeastern Louisiana University found that stress management through meditation can help enhance immune function.

Insight Timer

Voted “Happiest App in the World,” it has the largest free library of guided meditations and access to thousands of free bedtime music, as well as talks led by meditation and mindfulness experts. Plus, 10+ new free meditations are added daily!

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SERVING UP SQUASH

The revival of a once-beloved sport may be our ticket to better health—and national pride.

TEXT BY ADRIENNE DY

T

here’s no question about it—squash is the world’s healthiest sport.

So healthy, even just watching the sport can give you a pretty good workout. Engaged muscles, mostly in the fingers gripping the seat. Neck flexion and extension, while straining to follow the speeding ball. Raised heart rate, heightening as the rally progresses. And energy bursts, with involuntary jumps and fist pumps when a player scores!

As racket sports go, squash is unique. You might compare it to tennis—except the court is half as long and completely enclosed, and the ball is half as big but twice as fast. Or you could say it’s like badminton, but there’s no net in sight, and the ball is required to bounce, not drop. Or, more likely, you’ll concede that aside from the ball and racket, squash is really something else entirely.

In which other sport do opponents stand side by side and facing the same direction? What other sport needs walls in lieu of nets, or requires “heating up” a ball for it to bounce right? And in what other court can the ball come at you from all angles— even from behind?

Squash is fast-paced and a joy to watch, but even more rewarding to play. We weren’t kidding when we said that squash is the world’s healthiest sport;

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Forbes Magazine says so, and they did their homework.

WHY SQUASH ROCKS

The ranking was not thanks to popularity, opinion, or the fact that squash is synonymous with a vegetable. Forbes consulted personal trainers, coaches, and exercise physiologists. The list of the 10 healthiest sports was based on such factors as cardiorespiratory endurance, muscular strength, and calories burned in 30 minutes. Squash beat out rowing, rock climbing, and swimming. (In case you’re curious: You can burn over 500 calories playing squash for half an hour, versus 345 calories for swimming.)

Here’s why: Playing squash requires speed, agility, strength, and stamina, and combines sprints, lunges, jumps, twists, ducks, and dives. You’ll be doing forehand smashes, backhand swings, wrist flicks—all with virtually no pauses in rallies that can go on for minutes.

That said, the beauty of the sport lies in its democracy. You don’t need to be any particular size, shape, or build to play. Hefty players might use arm power to their advantage, while lithe players can capitalize on speed.

Height gives zero advantage; neither does age. Younger players can beat older players with agility,

but advanced players wield better tactical skills. The trick is to tailor your game to your strengths.

THE FILIPINO POTENTIAL

This is why Robert Bachmann, president of the Philippine Squash Academy (PSA) and Vice President of the Southeast Asian Squash Federation, is confident Filipinos can do exceedingly well in the sport. “With the right support, there’s no reason our athletes cannot excel,” he declares.

And support has been aplenty, ever since Bachmann took the PSA helm in 2015.

The Philippine national team, disbanded in 2011 due to lack of funding, was revived, rebranded as Kayod Pilipinas, and given better playing conditions—proper athlete’s allowances, new shoes and rackets, and more exposure in international competitions. In just three years, Kayod Pilipinas has been reaping results. The eightmember team has consistently raked in wins in tournaments abroad, with top players Robert Garcia and Jemyca Aribado ranking 264th and 87th in the world, respectively. One of the youngest members, 12-year-old Christopher Boraga, recently won the Under 15 Singapore Open.

“We have a lot of plans for Christopher, he’s got so much potential. There’s no reason he

IN THE FEATURE KNOW

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cannot be in the top 10 of the British Open for Under 15!” enthuses Bachmann. “We’re developing other kids, too, to be at par with Christopher.”

He continues, “What we’re doing is training for the World Championship. That’s the goal. By 2024, we’re hoping to get into the Olympics.” (Squash is currently not part of the Olympic games.)

The players themselves feel reinvigorated by these recent strides. Believe it or not, squash was once more popular than badminton—just ask your parents.

Somewhere along the way, it got pushed out of mainstream sports, which is why many of our current players got into it accidentally.

Garcia, for instance, tried squash on a whim. Under the tutelage of a coach who recognized his potential, Garcia won a bronze medal in Japan on his first try back in 2002.

“I really had the passion for it,” Garcia shares in Filipino. “When you experience being inside the court, like I did, you’ll be amazed at how different it feels. I just fell in love. The more I played, the better I got, and the more I loved squash.”

At 32, he’s still on top of his game—literally, as the top-ranking male squash athlete in the country.

Aribado, the country’s top female player, agrees. “I’ve played tennis and varsitylevel badminton, but squash is something else. It’s a challenge to play, mentally and physically. I’d say it’s much harder than other racket sports, but much more rewarding,” she claims.

The 25-year-old Aribado went pro just three years ago, but is already making the country proud.

Right now, she and the rest of Kayod Pilipinas are gearing up for the Southeast Asian (SEA) Games this November. With the Philippines playing host again, there’s a palpable optimism, especially since they’ll be competing on brand new courts.

EYES ON THE PRIZE

“We’re building the national center [for squash] in Rizal Memorial Sports Complex in Malate, Manila in time for the SEA Games. I’m hoping it will be ready for use by September for our training,” says Bachmann, explaining that the courts they’re bringing in are top of the line, from Germany. “They’re similar to the courts in Kerry Sports (in Shangri-La at the Fort), which are the best courts we have now in the Philippines. Compared to the old cement courts, they have a different bounce altogether.”

The national center will have the first public courts in the country.

There are currently about 35 courts in Metro Manila, all privately owned and with restricted access, which may have contributed to the slow pickup of the sport. With public courts in place, Kayod Pilipinas is looking forward to new blood. “Now we can start recruiting players from the grassroots,” says Aribado. “I know that a lot people want to learn how to play. With better access, the community will surely grow.”

She continues, “Up until now, our national team has had so

little exposure to international tournaments. We all started late; our counterparts abroad have been training all their lives. Yet we are able to put up a good fight.

Can you imagine how much better the odds will be, once we can start doing the same, training our players young?” She adds, “I truly believe that squash is made for Filipinos. We naturally have the mindset, the fighting spirit, lakas ng loob. We can really dominate in this sport.”

Whether you’re after burning 1,000 calories per hour, making your country proud in international courts, or simply intrigued by the hypnotic thwack of the ball, now is a great time to get into squash. These days, it’s not that uncommon to find the national team training right next to your court in Kerry Sports or Manila Polo Club. With a bit of courage and luck, you might even get to challenge them to a friendly match. Make the most of it while you can—the squash community is still a small enough pond to make big waves in. But it’s poised to make a real comeback in the next few years, and you might just find yourself playing a part in it.

Get started by booking a squash session at Kerry Sports Manila.

Dial 0 for inquiries and reservations.

SQUASH 101 WHAT IT IS

Squash is played with rackets and a “squashable” rubber ball, inside a four-walled court.

Players take turns hitting the ball against the front wall until one player fails to return it. The ball can bounce against any of the walls, but it must hit the front wall to score a point.

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HEALTH BENEFITS

> Calorie burning, aerobic fitness,

flexibility, extremity strength and power > Mental concentration

> Cardiovascular fitness,

including a 56% reduced risk of death from heart disease

GET STARTED

> Try your hand at squash at Kerry Sports, which has one of the best courts in the country, according to PSA President Robert Bachmann.

Squash coaches can be booked by appointment prior to a training session at the following rates: Php 1,200/hour for a single session; Php 6,900 for six sessions, and Php 11,000 for 10 sessions. > Already know how to play?

Then you can go ahead and rent one of Kerry Sports’ two glassbacked squash courts. You’ll be sprinting on the same professionalgrade wooden flooring that played host to four tournaments in the past four years. The most recent one was the 5th SEA Cup Squash Championship, presented by the Philippine Squash Academy. > Non-members can play if they are with a member as a guest. To reserve a court or book a session, contact ShangriLa at the Fort at (+63 2) 8820 0888. You can also reach out via social media: @kerrysportsmanila.

IN THE KNOW

“M

THE PLAY’S THE THING

Repeat after us: Active kids are happier kids!

TEXT BY ELAINE REYES

ister waiter, do you have internet?” says a three-year-old boy holding a tablet, as he waits expectantly on his high chair.

In this day and age of smartphones and Netflix, it’s no longer surprising to see kids— even babies—so proficient in the ways of modern entertainment, with some tots mastering how to swipe even before they can crawl.

Instead of working out a sweat outdoors, little ones would easily choose to stay cool and comfy indoors, watching their favorite shows or playing online games.

As a result, children are becoming as sedentary as ever, with the amount of daily physical activity dwindling down to almost nothing (except to maybe pick up the remote or re-start the router.)

Here’s the thing: According to the World Health Organization, kids 5 years old and above need at least an hour of physical activity daily. Meanwhile, tots between age 1 to 5 are advised to engage in energetic play several times a day (for a total of up to three hours daily), while babies below 12 months should have at least half an hour of activity each day.

Aside from the obvious physical benefits—like strengthening their bones and muscles, lowering their risk of becoming overweight, and improving their overall health—having an active lifestyle greatly contributes to children’s happiness as it stimulates the release of endorphins, a.k.a. happy hormones. Exercise also helps kids become more confident, allowing them to better handle physical, mental, and emotional challenges—from running to catch a ball to studying for an exam.

The good news: You don’t have to go far to find a safe space for your child to release all his pentup energy. At Shangri-La at the Fort, there’s plenty of opportunity for active play within and around the property.

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SIGN ‘EM UP FOR KIDS’ FITNESS CLASS Kerry Sports Manila, Levels 5 and 6, Shangri-La at the Fort We hate to break it to you, but inactive parents = inactive kids. A good way to encourage your mini me to become more active is by being a good role model.

Kerry Sports Manila, an indoor lifestyle and leisure club, offers two floors of fitness facilities including swimming pools, studios, and courts. But it’s not just mom or dad who’s getting gym time here. Every Saturday morning, they offer a 45-minute Kids’ Fitness Class for children 13 years and below.

Why kids will love it: Designed to be fun and engaging, the class focuses on body movements and challenges kids to tackle physical obstacles such as climbing over boxes, lunging and squatting, or crawling a certain distance. There are also group activities and games that can bring out tots’ competitive side. And since it’s a group class, there’s lots of room for socialization.

For inquiries about schedules and memberships, call (+63 2) 8820 8888.

INDULGE IN HOURS OF PLAY AT ADVENTURE ZONE Kerry Sports Manila, Level 5, Shangri-La at the Fort

of development—from motor skills to creativity and clever thinking. Kids 5 to 12 years old, meanwhile, can take part in the afternoon activities that include learning Filipino street games and engaging in imaginative role play.

This 1,000-square-meter play space dubs itself Manila’s ultimate indoor playground, and it’s easy to see why. Designed for children of all ages, it features ball pits, climbing areas, hanging bridges, themed rooms, a role-playing village, and a thrilling 6.4-meter vertical drop slide that even grown-ups can enjoy!

More than just fun and games: Aside from encouraging energetic play, Adventure Zone also promotes interactive learning. There’s a toddler zone that offers play modules that target different facets

MADE FOR KIDS More ideas on how to keep the little ones busy and active!

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SUPER SIMPLE BALLET FOR KIDS, KERRY SPORTS MANILA

Develop your child’s posture, balance, and rhythm through this beginner’s ballet class. Open to members and nonmembers (rates vary).

Call to learn about class schedules.

VOL. 04 2019

SWIMMING LESSONS

BY BERT LOZADA SWIM SCHOOL (BLSS), KERRY SPORTS

The swim school offers lessons for babies as young as 6 months old through their My Baby and Me program, as well as Kid programs for children 4 years old and up.

ROLE-PLAYING, KIDZANIA MANILA* Kidzania Manila is an 8,000-square-meter indoor city with over 70 role-play activities for kids 4 to 17 years old— from firefighting, racecar driving, and more. Just exploring the area counts as exercise, too!

BONI THE BULL’S PARTY AND SLEEPOVER, ADVENTURE ZONE

A party at Adventure Zone comes with a Deluxe Room at Shangri-La at the Fort with breakfast for two (for a minimum spend of Php 150,000). Your kid will also get a free 2-week membership.

*Kidzania Manila, Park Triangle, North 11th Avenue, BGC

Operating hours: 10 a.m. to 9 p.m. on Mondays to Thursdays; 9 a.m. to 10 p.m. on Fridays to Sundays and holidays. For hotel guests and members’ guests, entrance fee is Php 800 for multiple entry and Php 600 for single entry. Non-members and non-hotel guests can purchase an Adventure Zone pass for a minimum of three visits for Php 3,750.

IN THE KNOW

LEARN HOW TO PLAY FUTSAL Kerry Sports Manila, Levels 5 and 6, Shangri-La at the Fort Bring out kids’ sporty side by introducing them to futsal, a variation of football played on a hard court. It is played with two teams with five players a side, one being the goalkeeper. Unlike football, futsal allows unlimited substitutions. A fast-rising team sport, it requires focus, speed, and agility—and is tons of fun!

Why futsal? While the futsal court is much smaller than the football field, that doesn’t make it any less challenging. Aside from being a total body workout, this sport is a great teacher of control, fast thinking, and creativity, as children will learn techniques for retaining possession of the ball— and passing it—in tight spaces. They’ll also learn all about the importance of teamwork and the discipline required for training.

SWEAT IT OUT AT TERRA 28TH PARK AND TRACK 30TH 28th and 30th Streets, respectively, Bonifacio Global City One of the best things about staying in BGC is the proximity to open spaces and kid-friendly parks, such as Terra 28th, an outdoor playground that features futuristic installations and courts for old-school Filipino games like patintero, piko (or hopscotch), and luksong baka. There’s also Track 30th, where the whole family can jog on non-slip asphalt pavements and enjoy a circular mini track. When you get tired, you can set up a mini-picnic on the grass!

For inquiries about schedules and memberships, call (+63 2) 8820 8888.

Nothing beats the great outdoors: Aside from being free of charge, there’s nothing quite like getting a good sweat out in the open air and under the warmth of the sun. Don’t worry if kids get dirty; it’s part of the experience! Just make sure to pack a bottle of sunblock, lots of water, and a change of clothes.

Terra 28th Park and Track 30th are open daily from 6:00 a.m. to 10:00 p.m.

Call Adventure Zone by dialing 0 to learn more about the kid-friendly activities at Shangri-La at the Fort.

ACTIVE EATS Packaged snacks are convenient but many are overly processed and filled with added sugar. These snack ideas are healthy and easy to prep.

GRANOLA BAR

Check the ingredients list to make sure there aren’t added sugars. Or make your own by mixing oats, nuts, dried fruit, olive oil, and a bit of honey, and toasting.

Ready to tuck away those tablets yet? Trust us: Once the kids get a taste of the adrenaline rush through any of these activities, they’ll likely forget all about their gadgets (even for a little while) and prefer to revel in this newfound high—one that’s sure to benefit their bodies and minds more than screen time ever can.

You win, too, because active kids are more cheerful than their more sedentary counterparts, and also sleep better… so you can have your version of a fun time!

FRUIT SLICES

Apple slices, orange segments, or a banana are easy to grab and go.

A SMOOTHIE

Toss frozen fruit, Greek yogurt, and milk into a blender and blitz.

LOW-FAT CHOCOLATE MILK

Chocolate milk is a great recovery drink.

Give kids a glass after an afternoon outdoors to help them replenish the glucose they burned up and aid in muscle repair.

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IN THE KNOW

STAIRWAY T O HEAVEN

Vertical running will test your physical endurance and mental strength—and will have you feeling like you’re on top of the world.

TEXT BY ANGEL C. AQUINO

E

very weekend, runners take to the streets and cross finish lines in various towns and cities in the Philippines. They run on generally flat terrain, with occasional dips and rises, their feet rhythmically thumping against the pavement.

But a different kind of race is starting to gain popularity—one wherein the finish line lies at the top of a tall building, with a majestic view of the city below.

This is vertical running, a unique sport that involves climbing up tall man-made structures, such as office buildings and skyscrapers. No one uses the elevators at this race; all runners must take the stairs. And indeed, what better metaphor is there for feeling like one is king or queen of the world than standing at a finish line with the world at your feet?

NOWHERE TO GO BUT UP

“Globally, vertical running has been around since the ’70s,” says Michael Montes, Director of Kerry Sports Manila. According to news reports, the sport debuted in the United Kingdom in 1968 with a race held at BT Tower in London. In the United States, the first Empire State Building Run-Up was held in 1978 and is now considered one of the most famous tower races in the world.

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The first official Vertical Run event in the Philippines sanctioned by the International Skyrunning Federation was held in August 2016 at Kerry Sports Manila, Shangri-La at the Fort.

“We wanted to host an annual sporting event that was different from the usual 5K, 10K, or weekend marathon in the country, and since our building is quite tall, this made a lot of sense,” says Montes.

A total of 520 participants signed up for the first Vertical Run Manila, and the number has grown continuously since then. Aside from being a unique activity, it is also a quick race that you can finish in less than an hour. And given that it’s a high-intensity exercise, it burns more calories in less time.

“If you were to climb our building at a moderate walking pace without running, you can still finish between 20 to 30 minutes,” explains Montes. “But those who would like to challenge themselves by running for most of it can finish under 20 minutes. It’s a fun event for any age group. We also offer team categories where you can go up with your group of four.”

Ige Lopez, an endurance coach and co-founder of Dirt School Philippines, was one of the participants at the first Vertical Run event. “It was short and intense…a good workout for maxing out and testing your

boundaries,” he says. “I think the sport is gaining popularity because of the physical and mental challenge it brings. The mere thought of scaling a tall building in just minutes is pretty amazing.”

Vertical run events take place all over the world—places like Milan, Osaka, and Dubai all have their own versions. Our own Citi Vertical Run 2019 with Kerry Sports Manila will take place on September 22. As in previous years, the race categories will include the Full Challenge (59 floors), Team Challenge (4 members each, 59 floors), Horizon Challenge (37 floors), and Fun Climb (16 floors).

“We have also added a few more categories to open it up to more people,” says Montes.

“For example, we added a Fun Climb for a minimum age of 5 and above (accompanied by an adult) to run 16 floors only. There is also an additional Fun Climb Category for those ages 10 and above to run 26 floors.”

PRE-RACE TRAINING PLAN

As with any sport, a training plan is essential if you want to stay safe and injury-free. “If you conditioned your body for such rigors, then you won’t have a hard time doing such races,” says Lopez. If you’ve already been running consistently in the past, he suggests you begin training for

IN THE KNOW

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IN THE KNOW

GET ACTIVE a vertical run at least two months before the race. You can do hill repeats, which means running up a hill or inclined road fast, and then jogging or walking down to recover. “Do 6 to 8 sets of 1 minute hard efforts, then progress it to 2 minutes, then 3 minutes, until you can handle 5 to 8 minutes of hard efforts. Allot 3 to 5 minutes of recovery in between,” advises Lopez.

He advises mixing this up with running on flat roads and stair climbing at least twice a week.

He adds, “Core or gym training and strengthening are good supplementary workouts.”

For those who want to level up their training, Kerry Sports Manila offers a free training clinic about a month before the event.

“We hold classes once a week to train specifically for the Vertical Run,” says Montes. “It involves a lot of sprints, jumping, stair climbing, strengthening of the legs in general, and getting your heart rate up to mimic the actual run.”

ON YOUR MARKS...

If you’ve done your training, you’ll be pumped and ready by the time race day arrives. But before you run up those stairs, don’t forget to warm up your muscles. “A proper warmup prior to the race helps you adjust to the rigors of high-intensity racing,” says Lopez. Warm-

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up exercises can include light jogging, sprinting, or jumping.

Unlike regular races where runners in the same category start the race all at he same time, vertical run participants are released in waves of 12 to 15 runners, with each wave running in intervals of three minutes. Once it’s your turn to climb, try not to get too excited. After all, you have hundreds of steps more to go.

“Pace yourself,” advises Montes.

“Don’t sprint right out of the starting line. Take two steps at a time if you can. Use the handrails.”

After the run, make sure to cool down properly. “Hydrate and stretch the overworked muscles until your heart rate goes down,” says Lopez.

At the end of the race, give yourself a pat on the back for reaching the finish line. Don’t forget to take lots of post-race selfies and admire the view of the city. Claim your Finisher Medal and Certificate of Achievement, then enjoy the rest of your day!

If vertical running isn’t for you, explore a range of other sports in various venues across Bonifacio Global City.

01 KERRY SPORTS MANILA, SHANGRI-LA AT THE FORT

Enjoy state-of-the-art gym facilities and sports like basketball, tennis, squash, taekwondo, boxing, and futsal. Kerry Sports Manila also has an outdoor lap pool, exercise studios, a wellness spa, and an indoor playground for kids.

Visit www.kerrysportsmanila.com for more information.

02 MCKINLEY HILL STADIUM

This outdoor stadium sits on a 15,000-square-meter property in McKinley Hill and has a seating capacity of 2,000. It plays host to various team sports such as football, rugby, and ultimate Frisbee.

03 OUTDOOR JOGGING PATHS

Track 30th is a 310-meter jogging path with a meditation garden and interactive art installations.

Terra 28th offers a jogging path plus classic Filipino games like piko, patintero, and luksong baka/ tinik. Greenway Park has a longer, 1.6-kilometer path that welcomes both runners and bikers.

04 POWER UP CLIMBING

Citi Vertical Run 2019 happens on September 22. For inquiries, call Kerry Sports Manila by dialing 0.

Scale vertical walls of varying difficulties at ROX Bonifacio High Street. This is a total body workout that builds your stamina and strengthens your muscles.

When you’re done, you can go shopping for all your outdoor gear at ROX. Check out facebook.com/ POWERUPclimbing and facebook. com/roxphilippines for details.

FEATURE

IT’S TIME FOR AN ADVENTURE-FILLED Make parties more special in our fun activity spaces.

(632) 8820 0888 | ADVENTUREZONE.SLFM@SHANGRI-LA.COM @AdventureZoneFort #AdventureZoneFort

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FITNESS REVOLUTION

THE

FITNESS R E VO LU T I O N Group workouts have come a long way since your mom’s power aerobics class. Kerry Sports Manila offers a whole range of fun and effective workouts for anyone with a fitness goal and a busy schedule.

TEXT BY CHIARA DE CASTRO PHOTOS BY JOJO MAMANGUN

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FITNESS REVOLUTION

HIGH-INTENSITY INTERVAL TRAINING (HIIT)

Between getting to work and back, family life, and all the meetings in between, most office folks struggle to carve out time for self-care let alone spend their free hours on a treadmill. In the last decade, scientists and fitness experts have made the case for high-intensity interval training (HIIT) as an efficient and sustainable form of exercise for city dwellers of all fitness levels. HIIT is efficient as it maximizes fat-burning and musclebuilding potential through quick workouts, while the intervals can repair metabolism by reducing inflammation and enable the body to utilize energy better. The fact that all you need is 30 minutes or less makes it easier for busy people to continue doing it. Not to mention the health benefits that result from it. HIIT is designed to spike the heart rate for maximum calorie burn during and after the workout, and studies show that cardiovascular and cardiovascular fitness is high on its list of health benefits. It also includes lower insulin resistance and increased metabolic rate, fat oxidation, and helps decrease the risk of heart disease, hypertension, and diabetes.

Since group HIIT classes are rigorous, active folks with a high level of fitness would likely maximize the class. Instructors are ready to adjust progressions and regressions for beginners in this class.

Know before you HIIT:

If you’re new to HIIT, it helps to understand a couple of basics for a safer workout that you can get the most out of before jumping into the class.

01 Wear comfortable and supportive clothes

Since HIIT workouts have you moving around a lot, you’ll want to be as comfortable as possible. Wear clothes and shoes that give you freedom to move and breathe, provide support when you run and jump, and absorb moisture well because you’re sure to sweat—a lot.

02 Learn the right form

Squats, planks, burpees, push-ups—knowing how to do these basic exercises properly is the key to having a safe and effective HIIT workout. Sure, HIIT isn’t meant to be easy but neither should it be risky. Come in early and have a trainer assess your form. Whether or not you’ve tried HIIT before, it helps to check if you need to focus on building up your fitness and movement techniques first before jumping into a class.

03 Rest and recover

Our muscles require between 24 to 48 hours to recover from a strenuous activity, so it’s crucial to include restorative days in your workout schedule.

You want to come back strong and energized, not fatigued and at risk of injuring yourself.

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YOGA

The evolution of yoga both as a mindful practice and as a physical exercise has reaped an assortment of styles to fit urban living. Every now and then, you’ll hear about a new class that sounds more funky than the last one. (Beer yoga or rock yoga, anyone?)

Ultimately, yoga is rooted in an ancient philosophy that teaches people how to align the mind and body, by moving through a series of poses (called asanas) to the flow of the breath. It is when the mind and body are aligned that we can find balance, which is the main goal of the practice. This explains why after a good class, you might notice that you’re calmer, stronger, and more focused throughout the day. So, while learning an advanced pose can be motivating, you’ll eventually learn that it’s how you get there, the mental and physical journey through a sequence, that makes a good practice.

Studies have revealed several mental and physical benefits such as improved blood circulation and blood pressure (thus better cardiovascular health), increased muscle strength and endurance, focus and mental clarity, better posture, flexibility, better sleep, and others. Here are a few yoga classes that differ in style, pace, and focus.

Vinyasa Most modern yoga classes usually follow this system. In a typical Vinyasa class, a teacher cues students to move through a sequence of poses and flow with the rhythm of breath, building up to a specific pose that usually sets the theme for the class. The teacher can modify certain poses to accommodate the varying levels of students.

Ashtanga Known as a traditional form of yoga practice, Ashtanga follows a prescribed order of poses that is repeated in a series. As with most types of yoga, it’s great for building core strength and muscle toning.

Yin Yoga This is a slow-paced practice focused on deep stretching and stillness. If there’s anything Yin Yoga teaches best it’s overcoming the difficulty of staying still for long periods of time. The poses have specific targets, stretching deep connective tissues between muscles and the fascia throughout the body, a cure for those cracking joints and stiff hips.

KERRY SPORTS IN NUMBERS

8,000

square meters of active gym area

150+

WORKOUTS IN A WEEK

1,000 sqm

INDOOR PLAYGROUND FOR KIDS (AND ADULTS!)

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90-PLUS

UNITS OF PROFESSIONAL EQUIPMENT

25

-METER OUTDOOR LAP POOL

24 hours availability of main gym area and equipment

5 2

TYPES OF YOGA CLASSES

covered outdoor tennis courts

20-PLUS TRAINERS

2

INDOOR SQUASH COURTS

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FITNESS REVOLUTION

SYNERGY360

If you’ve tried circuit training and liked it, there’s a big chance you’ll enjoy the repetitive cycles of cardio and strength-training workouts in this class. Using a unique modular workout station, synergy360 can accommodate up to 20 people per cycle in oneminute-or-less workouts targeting different muscle groups with a minimum amount of rest. The variety of exercises in this class is a combination of circuit training and HIIT, wherein you focus on both the target function of each particular exercise and the amount of work you’re doing within a period of time. The wide range of workouts allows beginners and high-level fitness practitioners to maximize this class.

Workout stations include medicine balls, resistance cords, boxing bag, weights, and more.

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REST AND RECOVERY

During intense exercise, muscles experience microtraumas or tiny tears within individual muscle fibers. This triggers an increase in cell activity, which generates muscle fiber repair. However, microtraumas also cause inflammation and Delayed Onset Muscle Soreness (DOMS). It takes 24 to 48 hours for our muscles to fully heal and repair after just an hour of intense exercise. Luckily, Kerry Sports Manila is outfitted with exclusive, full-service facilities for members to conveniently relax and get some muchneeded restorative care.

Hydrotherapy Exercises Exercising in a warm-water pool allows you to move without fighting gravity and offers gentle resistance. It helps with back pain, arthritis, and other musculoskeletal conditions. Hydrotherapy exercises are slow, controlled, and guided by a physiotherapist, making it different from water aerobics.

Cold Plunge Pool Cold water immersion is a form of therapy that’s become popular among athletes and fitness enthusiasts for flushing lactic acid and reducing muscle soreness, and speeding up recovery, muscle repair, and more. It may also prevent arthritis, strengthen the immune system, minimize oxidative stress, and boost your mood.

Some do this right after cooling down from an intense workout, while others prefer to contrast with a few minutes of heat in the sauna or steam rooms.

Sauna and Steam Rooms New evidence tells us that the health benefit of these heated rooms has more to do with blood flow than flushing out bad stuff. A few minutes in the sauna can reduce risk of cardiovascular disease, high blood pressure, and neuro-cognitive diseases. It can also boost blood vessel responsiveness, relax arteries, and help soothe chronic pain conditions related to inflammation. Follow it up with a cold plunge to boosts the sauna’s benefits.

Therapeutic Massage Treatments Sure, a good kneading will soothe you and your sore muscles but it can also do a lot more at the cellular level. In 2012, scientists proved that massage not only suppresses muscle inflammation but also helps the muscles heal and repair by speeding up cell recovery. This will help you sleep well and your muscles get used to the demands of increased exercise.

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RAD ROPES

Think running on a treadmill is a mind-numbing pursuit? Enter the jump rope. Yes, the same kind you probably used for hours as a kid without thinking of it as exercise, and yes, the kind that pro boxers use to train. This unassuming training tool adds a fun cardio spin on a challenging HIIT workout routine, helping you burn more calories in a short amount of time compared to an hour of jogging. In this class, you get to do 60-second bursts of light and high-intensity interval jumping interspersed with planks, squats, lunges, mountain climbers, and more with quick rest periods in between. Besides the fat-blasting component and boost in metabolic rate, high-intensity interval jumping will help you build muscle, increase endurance, and improve coordination and agility.

You’re probably wondering if high-intensity interval jumping is safe. Luckily, this class teaches you how to jump properly to prevent injuries and use your energy efficiently. Grown-up jump ropes mean focusing on speed and coordination with an awareness of how to keep the impact low. If you closely observe how boxers train with the jump rope, you’ll notice how they stay high on their toes and barely lift an inch off the ground. Done properly, the jump rope workout has a lower impact on the joints compared to jogging.

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How to prevent an injury and maximize your jump rope workout: • Learn how to jump properly. Stay high on the toes instead of impacting your heel, and practice jumping no higher than an inch off the ground.

• Use shoes with proper shock-absorbing soles.

• Likewise, check that the floor surface provides some traction and impact absorption.

• Make sure to warm up, stretch, and cool down.

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POUND FITNESS

Imagine completing a full-body workout with up to 15,000 reps of cardio and strength training, burning up to 900+ calories in 45 minutes without you realizing it, and leaving more energized than before you started. Is that even possible? That’s the magic of rhythmic drumming that gets students of all fitness levels hooked on Pound—you get to rock out while blazing through a high-intensity workout.

All you need are a pair of lightly weighted drum sticks called Ripstix™ and a killer playlist to get you through a series of strategically calibrated sequences and interval peaks designed to help you burn, tone, sculpt, and slay.

The founders of Pound Fitness, both professional drummers, saw the potential of an exhilarating, highly effective high-intensity workout with the power of rhythm and a pair of drum sticks. Studies have revealed that drumming can help improve focus, lower blood pressure, relieve stress, as well as improve coordination and endurance. Pound is relatively new in the Philippines, and classes at Kerry Sports are taught by one of the few certified Pound Amplify instructors in the country. So, the next time you’re in a slump, just Pound it out.

GOOD TO KNOW Community Vibes Group drumming has been around for centuries.

It cultivates a sense of connectedness throughout the session as participants move and follow a rhythm together.

Seeing Green There’s a neurological explanation to back up the 1/4-pound Ripstix™ color choice. Color helps the human brain detect motion and with green as the most detectable color, these neon green sticks make it easy for you to track movements.

For class schedules and other information, call Kerry Sports Manila by dialing 0.

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WELLNESS SPECIAL

HOW YOU SHOULD REALLY BE EATING You know what they say: You can’t outrun your fork.

Learn the latest in nutrition here.

TEXT BY MICH L. ROQUE

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WELLNESS SPECIAL

G

one are the days of crash diets and starving ourselves skinny—we’ve (thankfully) smartened up to the fact that food is quite literally life, and we should never shun food if we want to achieve the body that we want.

Now, it seems we’ve done a complete 180, nutrition-wise.

Welcome to the clean eating revolution! With the proliferation of healthy-eating cafes, calorie-counted meal delivery plans, and fit celebs showing off their DIY smoothies, green juices, and overnight oats on the ’gram, it seems eating right should be a no-brainer nowadays. Except it still isn’t.

We’re now spoilt for choice when it comes to eating plans and food philosophies, and everything we see or hear about is paralyzing us into indecision—how should we be eating, anyway? What is truly healthy, and what is just a trend?

Read on to cut through all the conflicting info on calories, determine if going keto is worth it, and what you really should be tossing into your grocery cart if you want to get fit.

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WELLNESS SPECIAL

EATING OUT WITHOUT RUINING YOUR DIET Don’t be that annoying friend sipping water while everyone is chowing down at the latest “it” restaurant. You’re more likely to get frustrated and abandon your diet if you deprive yourself of the occasional treat. As always, balance is key. Here are some hacks to help you enjoy meals out with friends without going overboard.

Offer to split a dish

Ask the server if the dish you chose is good enough for two, and offer to share it with someone in your group.

Skip sugary drinks

Opt for black coffee, plain tea, or water. Sodas and signature drinks (even fruit-based ones) are loaded with sugar, and you don’t need those extra calories weighing on your conscience.

Focus on the food!

Ask for healthier subs when possible It isn’t too much to ask if the rice your dish comes with can be subbed for brown rice, or halved instead. You can also ask if it can be served with whole-wheat bread.

Control the dressings and sauces

These condiments can be pretty rich and calorie-laden, so ask for them to be served on the side. This way, you can opt to cut down on how much of them you actually eat.

Make it worth it

Save your appetite (and calories) for a restaurant’s must-tries or bestsellers.

Make it a cheat meal, not a cheat day

Just because you ate a heavy, tasty meal for lunch doesn’t mean you should throw the day away since you “already cheated.” Continue making healthier swaps and exercise if you have a session scheduled that day.

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PROTEIN POWER: WHY DO FIT PEOPLE LOVE PROTEIN SO MUCH? You’d be hard-pressed to find any kind of diet that doesn’t recommend protein in some shape or form. What exactly does protein do, anyway? Isn’t it counterproductive to be eating something so heavy when you’re trying to get lighter?

“Protein is a crucial macronutrient. Our bodies need a big amount of it to thrive,” explains Mindy Lagdameo, a certified fitness and nutrition expert over at mamamindyfit. com. “Also, unlike fat and carbs, our bodies don’t store it—your body distributes it and puts it to work immediately: creating enzymes and hormones, building and repairing tissues. It is a building block for muscles, bones, skin, even blood.”

Plus, if you’re already working out pretty regularly, you’ll maximize its effects more if you eat more protein. “Protein plays a key role in our diets because it’s responsible for repairing muscle fibers and aids in recovery after an exercise routine. It will be difficult to increase strength and build muscle mass if we often fail to consume our daily requirement,” shares Mervin Ortono, trainer and certified nutritionist at Kerry Sports.

Eating enough protein also makes your body more efficient at burning fat even while your body is at rest, keeps you full for longer (staving of food cravings), and helps you shape and sculpt that lean and toned physique.

Of course, this isn’t an excuse to have a steak every day—the

quality of protein you ingest also matters. Observational studies show that red meat could negatively impact cholesterol levels, so go for sources that are lower in saturated fat. Ortono suggests adding more lean meat, fish, plain yogurt, and cottage cheese to your daily diet.

Lagdameo also makes the case for vitamin- and antioxidant-rich plant-based proteins “like peas and lentils, plus superfoods like chia, spirulina, and barley, which are very high in protein and easier for the liver to metabolize.”

What about protein shakes?

“They’re certainly beneficial in a way that you can get a ‘quick fix’ to restore the protein you lost during a workout. Just a clarification though, as it is commonly thought that protein shakes will help to build muscle.

This is untrue: Exercise is what builds muscle. If you ingest protein shakes without exercise all you are doing is taking in the calories,” warns Lagdameo.

BACK TO BASICS: COUNTING CALORIES Calories have long been demonized as little traitors that make you fat. While not strictly false, calories play a major role in how our bodies simply exist in the world, so there’s literally no escaping them. Broaden your understanding of how calories work, and in the process, make them work for you.

“A calorie is the unit of energy we use to measure heat. All our food is comprised of calories, and our bodies need a certain amount of these daily just to function.

That amount is called your

basal metabolic rate,” explains Lagdameo. “Your body generates heat through physical activity, and burns the calories in your food as fuel.”

This is why not eating enough makes you feel weak and dizzy —your body is running out of gas. Of course, the quality of the calories you do eat makes a big difference but there certainly is merit in learning how to count calories to make sure you do not exceed your basic requirement.

“Anything in excess of your basal metabolic rate that you do not burn off as energy will be stored as fat. The more calories you eat, the more calories your body will take in, either to store or to burn,” says Lagdameo. Also, if you safely reduce the amount of calories you eat, you can shed excess pounds, as your caloric deficit can burn fat (up to a pound a week!)

So, there is something to those calorie-counting apps.

Tracking your caloric intake is one way you can make sure you aren’t exceeding your daily limit (most healthy individuals need anywhere between 1,200 to 2,500 calories daily, based on specific qualifications). “Yes, those apps are worth it in a way that they do all the math for you and take away some of the guesswork,” Lagdameo says.

“But they’re only as helpful and accurate as you are honest about what you’re really eating.”

Bottom line: You can healthily and safely lose some excess pounds by tracking your calories and reducing your intake, but you can still certainly do more for your nutrition and health.

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WELLNESS SPECIAL

“FAST”-TRACKING WEIGHT LOSS: IS INTERMITTENT FASTING SAFE? Intermittent fasting or IF, as it’s become more popularly known, is the dieting strategy that has you abstaining from all food for anywhere from 12 to 16 hours (fasting), and only consuming your calories during set hours (feasting). But is is recommended?

“Barring any preexisting medical issues like diabetes or gastric issue like stomach ulcer or hyperacidity, anyone can try intermittent fasting, as long as their mindset allows them to.

There are several ways of doing IF and finding the right one to suit your schedule and lifestyle is key,” says Lagdameo.

She recommends getting medical clearance before attempting it, and setting the bar low at first. “Since the popular method is 16-hour fast, you can try starting with 12 hours first. For example, stop eating at 7 p.m., then have breakfast at 7 a.m. the next day.”

Ortono also cautions against IF done to the extreme. “Is it the fasting itself that makes you lose weight? No, it is the limited timeframe for food consumption that lets you eat less calories daily. It becomes effective due to caloric deficit. It is only safe if the dieter doesn’t go extremely below his daily caloric requirements for extended periods of time, and still eats ample amounts of vegetables, fiber, and healthy fats.”

To put it simply, fasting is not an excuse to starve yourself into thinness, nor is it a good reason to eat whatever you want in your feasting window. Maximize your calories by eating nutrient-dense foods rich in vitamins, minerals, and fiber.

KETO: WORTH THE HYPE? Currently every hip person’s diet du jour, the ketogenic diet—a.k.a. keto—is a high-fat, moderateprotein, and very low-carb (about 5% of total calories) eating plan that relies heavily on achieving ketosis for results. Ketosis is the state in which our bodies have

so little carbs to burn as fuel, that it turns to stored fat instead.

Science-wise, it checks out, but is it healthy?

“There is no such thing as a perfect diet,” explains Ortono.

“Dieters often undergo a lot of trial and error to find the diet that works for them. For IF and keto, both can be beneficial if a dieter is aiming to lose weight because they share a common factor: caloric deficit.”

Ortono further explains that is isn’t necessarily the fact that your body is using your fat to survive, but also because eating more fats instead of carbs helps keep you fuller throughout the day (so you’re less likely to cheat and eat junk).

Eating fat to lose weight sounds like a dream, but Lagdameo cautions against one thing she’s observed among Filipino keto dieters: “The type of fat most ingested, especially here in the Philippines, is high in saturated fat. We are very partial to our pork belly, our chicharon and sisig, all of these fatty foods we feel are keto-

STOPOVER: KERRY SPROUTS CAFÉ Kerry Sports takes its philosophy of being a one-stop-shop for health and wellness for a tasty turn: Welcome to Kerry Sprouts Café, where you can sit and enjoy a healthy snack after a grueling gym session.

According to Michael Montes, Director of Kerry Sports, “Food and nutrition is a big part of overall wellness, so we wanted to introduce a food and beverage component that offers a selection of healthy food options. We also wanted to offer quality in terms of health, but without sacrificing the enjoyment of the food.”

You can be sure it’s legit—Kerry Sprouts serves food made in the main kitchen of the hotel, so, “In terms of quality, standards, and taste, it’s tough to beat,” Montes promises.

MUST-TRIES:

The Gains Grains sandwich, the Peruvian salad, and the protein shake

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friendly. However, this eventually will cause cholesterol levels to go up. Fats from avocados, nuts, and cheese are healthier, so this is the type of ‘fatty’ food you should be eating.”

So keto can work for you, as long as you don’t take it too far and understand that it might not be sustainable. As Ortono sums up, “If a diet has a lot of restrictions, such as removing a specific food or food groups, it’s usually just a quick fix. Quick fixes often lead to weight loss, mostly water weight and muscle mass, but not fat loss, so meaning once you stopped following these diets you quickly regain what you’ve lost.”

When planning the diet that will best help you lose weight, Ortono advises: “Good nutrition in weight management is being in a flexible caloric deficit, but still hitting the right amount of macronutrients that will not intervene with the body’s natural systems, such as brain function, metabolism and hormonal processes, and the like.”

GOING GLUTEN-FREE: GOOD FOR YOU? In recent years, much has been reported about the possible harm gluten does to your gut. Many people have found that removing gluten (wheat, barley, and rye products) from their diets helped resolve their underlying digestive issues, improved their energy levels and mental focus, and also helped them reach their weight loss goals in the process.

However, it’s often overlooked that going gluten-free was primarily a treatment for a very specific type of condition.

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“A gluten-free diet is designed for medical nutrition therapy to treat individuals with celiac disease, an immune disorder characterized by an abnormal response to a protein fraction in wheat gluten, barley, and rye,” explains Ortono. “Also, removing gluten from your diet will affect your overall intake of fiber, vitamins, and other nutrients. I’d rather stick to what’s sustainable.”

Basically, there isn’t enough clinical evidence to support that going gluten-free is good for the general population—but if you feel you could have a condition that could be addressed by going gluten-free, reach out to a doctor and get yourself tested.

YOUR PRE- AND POST-WORKOUT MEAL PLAN Get the best gains from your sweat session!

WORKOUT TYPE

Cardio • Running • Spinning • Boxing • Zumba

Toning • Pilates • Barre • Yoga

Strength Training • Weight training • HIIT classes • CrossFit Enjoy a healthy post-workout meal at Kerry Sprouts, located at Level 6.

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AT LEAST 30 MINUTES PRE-WORKOUT

WITHIN AN HOUR POST-WORKOUT

Light snacks that aren’t too sweet or savory for a quick burst of energy

Replenish your protein and carbs—and hydrate!

• Fruit • Whole-wheat crackers • Smoothies

Simple, balanced snacks that won’t weigh you down • Fruit • Nuts (almonds, pistachios)

Protein is essential to power you up • Nuts • Edamame • Hummus • Whole-grain bread or muffin

• Protein shake • Chocolate milk • Bananas • Chicken sandwich

A good amount of protein and fats • Hummus with carrot sticks • Edamame • Veggie wraps

Beef up your gains with muscle-building foo • Chicken or fish dishes • Greek yogurt with granola

WELLNESS SPECIAL 12PM

Hungry? Head over to Canton Road and feast on their dim sum offerings, available only during lunch.

2PM

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Check in at Shangri-La at the Fort, Manila.

3PM

Have a business meeting at High Street Lounge while enjoying your choice of the Asian or Western afternoon tea set.

5PM

Go for a swim and lounge by the pool on Level 8.

6PM

Shower and get ready for dinner.

HOURS at Shangri-La at the Fort, Manila

Maybe you’re here for business after a long-haul flight. Or maybe you’re here for a staycation just to get away from it all without leaving the city. Whether you’re looking for a quiet place for a work meeting, an interesting culinary experience, or an inviting spot to unwind, Shangri-La at the Fort, Manila has got you covered. Here’s our suggested itinerary for your 24-hour stay.

7PM

Delight in the food and the gorgeous interiors at Ministry of Crab.

8:30PM

Enjoy the view of the BGC skyline as you sip a cocktail or two at Samba.

9:30PM

Head to Spa at Kerry Sports Manila for a relaxing massage.

(Don’t forget to make an appointment ahead of time!)

11PM

Get a good night’s sleep on your luxurious bed.

7:30AM

Rise and shine!

Grab a quick smoothie from Kerry Sprouts then join a yoga class at Kerry Sports Manila.

9AM

Worked up an appetite? Head on over to the breakfast buffet at High Street Cafe.

10AM

Chill in your room before you get ready for check-out.

11AM

Time to check out! You can conveniently leave your bags at the concierge while you explore the parts of the hotel you may have missed.

11:30AM

End your stay with a hearty steak lunch at Raging Bull Chophouse & Bar.

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BGC Staying a little longer? Enjoy the facilities and dining options at the hotel, then head out and explore the neighborhood.

Shangri-La at the Fort is conveniently located in Bonifacio Global City. This dynamic area offers an exciting mix of activities that can start even before sunrise and end in the wee hours of the evening. BGC is also home to major corporate headquarters, some of the metro’s best restaurants, interesting museums and street art, and little pockets of green.

There is much to enjoy but there’s also much to see in the neighborhood. You can use this handy guide for your 48-hour stay.

TEXT BY KAYE ESTOISTA-KOO

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DAY 1 2PM Check in. Don’t forget to sign up as a member of Golden Circle and start enjoying benefits and rewards you can use at any Shangri-La hotel worldwide.

3PM Have a business meeting over high tea at the High Street Lounge.

5PM BGC is home to lots of cool street art that can add oomph to your Instagram feed. Walk over to Lane P, BHS 4, BHS 2, or the Icon Plaza Building near 26th Street and 7th Avenue, among many other spots.

Pro-tip: Take the hotel’s Bambikes (bamboo bikes) and hunt for the different murals around BGC. Just ask our concierge.

6PM While you’re out, go for a quick run on Track 30th, which has a small track set amidst an outdoor workout space. You’ll likely catch groups working out, so you might even be able to make some new friends.

The major athletic shoe brands have running clubs that you can join for free. Just search online and register.

7PM Squeeze in a quick swim at the outdoor, half-Olympic-size lap pool on the 8th floor, as you take in the dusk and evening of Manila.

You can also opt for a leisurely sunset jog around the area. Just ask the friendly concierge for our recommended jog map.

7:45PM Head back to Shangri-La at the Fort for dinner at Raging Bull Chophouse & Bar. Choose

your weapon wisely (take your pick from their knife selection) and give in to some liquid poison (the good kind—check out their whiskey and bespoke cocktails).

10PM Get a jet lag recovery massage or a deep muscle massage at Spa at Kerry Sports. If you want to inject some local flavor, try the classic Philippine hilot massage. You can also have a massage therapist go to your room instead. To book, just dial 0 on your room telephone.

DAY 2 7:30AM Fancy a round of squash? An early-morning tennis lesson?

A Pilates class? Kerry Sports Manila has thousands of square feet devoted to all things fitness.

Professional coaches are readily available they can help you achieve your fitness goals.

8:30AM Head over to the breakfast buffet at High Street Cafe, which runs until 10 a.m. on weekdays and 10:30 a.m on weekends.

10AM After relaxing in your room for a bit, you can explore the neighborhood a bit more.

12:30PM Have lunch at Samba and discover the exotic flavors of Peruvian cuisine. Don’t miss out on the Ceviche Limeño which contains a generous serving of shrimp, octopus, scallops, calamansi, and lapu-lapu, all drizzled with the leche de tigre sauce.

9PM Looking for a low-key place to hang out with some friends? A secret is hidden within the hotel.

We leave it to you to find out.

DAY 3 7:30AM Head back to Kerry Sports Manila for another class. Or, if you need to slow things down after last night’s cocktails, head for the sauna or steam rooms.

2:30PM Head to the Mind Museum for a different kind of museum experience. Especially fun if you have kids with you!

4PM Pay a visit to Provenance Art Gallery, which features contemporary local art pieces and exhibitions that rotate throughout the year. Go to art-list.com to see their scheduled activities.

5PM Book a hair appointment at Studio Fix by Alex Carbonell.

They’ll make you feel like you’ve been a customer for years even on your first visit!

6PM Lounge in your room and get ready for dinner.

8:30AM Looking for something light?

Grab a cup of coffee and a serving of lemon pound cake at Bake House.

10AM Savor your last hour at the hotel before you start packing.

11AM Checking out is hard to do, but good thing you can leave the baggage behind at the concierge and explore the hotel, especially the other floors you haven’t seen yet. Need last-minute shopping ideas? Central Square across the street has amazing items you can take on your trip home.

7PM A sumptuous dinner awaits at Ministry of Crab. Here, the freshest crabs are seasoned with the best Sri Lankan spices and flavors.

12PM Take your pick from the menu at Canton Road, which offers Cantonese cuisine, to end your experience.

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SITE MAP 3 views for Horizon Club Lounge: East, North, and South

1089,746 M3 Total no. of concrete used 28,980 Tons Total weight of steel bars used

20 floors for Horizon Homes (Level 41-61)

4,891 Total no. of glass panels

HORIZON HOMES Total Units: 98 Penthouse: 473 M2 (Minimum Size) 3 Bedroom: 316 M2 2 Bedroom: 250 M2

SHANGRI-LA HOTEL 32 Staircases 41,600 total no. of steps in the complex

Total Rooms: 576 Shangri-La Suite: 235 M2 Lead-in Room: 45-47 M2

31 Lifts Total of 9 floors (Level 9-17)

SHANGRI-LA SERVICED RESIDENCES Total Units: 97

KERRY SPORTS MANILA

3 Pools 1.2 Meters in Depth 25 Meters in Length

20 Event Spaces Total no. of multi-function rooms including Ballrooms and Meeting Rooms

Total Fitness Space: 8,000 M2

ONE BONIFACIO STREET

15 Outlets Total no. of dining and entertainment establishments in the complex

THE ARCADE

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TAST E T H E C O LO R F U L F L AVO R S O F P E RU LEVEL 8, SHANGRI-LA AT THE FORT LUNCH: 11:30AM TO 2:30PM DINNER: 6:00PM TO 10:30PM #SAMBAFORT

Get the best deal. book direct.

Our rates on the website and app are the best you’ll find online. We promise.

30th Street corner 5th Avenue Bonifacio Global City, Taguig 1634 Metro Manila, Philippines (632) 8820 0888 | slfm@shangri-la.com Discover more at Shangri-La.com

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