Daily Insights

Exactly a year ago, I had a totally different life. For 3 years, I have been a full time CrossFit coach and competitive athlete. That means I would train 5-6 times a week, and sometimes even twice a day when there were competitions coming up. I dedicated three whole years of my life full time for CrossFit. I did CrossFit for 6 years to be exact, but during the first three years, I was balancing CrossFit with College as a Sports Science student in UP Diliman.

My CrossFit Journey

Within those 6 years, I had big goals and dreams for CrossFit. At 19 years old, I started out in the Small RX division back in 2014 and I thought I had a chance to win that time, but I didn’t. There were a lot of things that I still needed to improve on. So after that competition, I told myself that one day, I would be as great as those RX girls - I would win and be great at CrossFit some day. I dreamt that one day, I would be able to get all of the gymnastics movements especially the Ring Muscle-Ups, which was the “kryptonite” of almost all the girls in this sport. I also dreamt that one day, I would be able to represent the Philippines in any international competition.

The problem however, was back in 2016. I applied and got accepted in a Medical school already, without even having to achieve anything yet in CrossFit. I had never won in any of the major competitions yet, I haven’t had the chance to compete internationally and I still didn’t even have any Ring Muscle-ups yet! As the competitive person that I was, I knew back then that I couldn’t just exit the sport without even maximizing my fullest potential. Hence, even though it would make my family very upset, I decided to defer my Med school application and pursue my long-time dreams.

It wasn’t easy at all. I got lost at some point and it took me so long to be able to do it but thank God, with the help of so many people along the way, I was able to do it. I was able to fulfill all of my goals and dreams for CrossFit. I was able to represent the country along with my team, Avant Garde, in the Asia CrossFit championships, and we even competed alongside some of the BEST CrossFit teams in the world. Not only did I get to see them but I actually got to be in the same competition WOD Floor as with my idols, Lauren Fisher, Rich Froning + other members of CF MAYHEM AND CF INVICTUS!!!

I was also able to win a Gold medal for my Age Group in Spartan race and eventually got the chance to compete and win 3rdplace at an international competition in Malaysia for that sport, Obstacle Course Racing. I was also able to win a Gold Medal in the Philippine National Games (PNG) for Olympic Weightlifting and of course, I finally got to showcase my Ring muscle-ups during my final competition in CrossFit!

 

From CrossFit to Med School

Because of all of those blessings, I have finally decided that it was finally time to retire, let it all go and pursue the career I had pushed back for a long time, which was to become a doctor. In order to focus on this goal though, I had to fully let go of my CrossFit life. So for a year now, a life without CrossFit is now my new life and my new normal. My routine now is that I go to school from 8am-5pm. If I still have energy, I workout sometimes after dismissal, rest for a while and then do an all-nighter until midnight or even past it and then repeat that routine for 5 days a week. I usually spend my whole weekend going home to our house (since I live in a condo near my school) and continue to study there. Because I am super busy studying all the time, I haven’t even gone to a single CrossFit competition for a year now even just to watch because I just had to study all the time. So far, I am actually enjoying this new chapter in my life. Masaya din naman pala kahit na hindi mag WOD araw-araw lol :)

However, even though I’m not active in CrossFit anymore, I still make it to a point to workout all the time even though my goals now are not competitive anymore. My goal now is simply just to be healthy for my future. So during my free times, I still workout on my own, in the gym near my school or even just simple workouts at our condo or at our home. I also joined the basketball and track and field teams in our school just so that I could still have a regular training somehow. That’s why this ECQ, I actually didn’t have a hard time adjusting anymore because not working out in a CrossFit gym has been my life ever since I exited the sport. But I’m glad though that with the help of PlayHard Fitness, I get to tweak my workouts and make it more challenging since I have the equipment to do it already.

Online classes in Med school continued for us this ECQ so working out was not really my priority at all but when I get to do it, I enjoy using these PlayHard equipment and it makes me miss CrossFit so much. I plan to go back though in having a regular training regimen here at home especially now that it is FINALLY my summer break already.

Forgive this long post and of mine but this was what I wrote here in this blog post because I know that this time is hard for everyone. CrossFit gyms are closed and we don’t even know when competitions will be coming back. But I shared my story here because I want to be able to inspire even just one person to not give up on his/her goals and dreams however long or however hard they may be. I hope that the fire that you have in you would still be there even though we are in an unusual situation. Don’t ever let anything or anyone stop you from achieving your goals and dreams because trust me, it will happen if you just commit yourself to it and if you just believe that you can do it.

And lastly, don’t be afraid to go at your own pace especially now that we are all stuck at home. It is okay if there would be days when you just don’t feel like working out. As long as at the end of the day, you know you still want to achieve something, taking breaks is fine once in a while. Not everyone has the same timeline of their progress. Heck, it even took me 6 LONG YEARS just to be able to pursue my dreams to the point that I had to push back some aspects of my life. In fact, as of writing, since I delayed my Med school application, my original batchmates are now on their way to graduate and get their MDs while I’m here crawling my way as an old first year Medical student. But that is totally okay because I knew I had to fulfill a long-time dream of mine first. I have no regrets at all anymore because I was finally able to achieve and fulfill all of my goals and dreams, and my “what ifs” for the sport that I love.

So to anyone who is reading this right now, I hope everything turns out well for you too. Always just work hard, believe in yourself, and don’t ever ever give up. Everything will be okay eventually :)

Read more

Exactly a year ago, I had a totally different life. For 3 years, I have been a full time CrossFit coach and competitive athlete. That means I would train 5-6 times a week, and sometimes even twice a day when there were competitions coming up. I dedicated three whole years of my life full time for CrossFit. I did CrossFit for 6 years to be exact, but during the first three years, I was balancing CrossFit with College as a Sports Science student in UP Diliman.

My CrossFit Journey

Within those 6 years, I had big goals and dreams for CrossFit. At 19 years old, I started out in the Small RX division back in 2014 and I thought I had a chance to win that time, but I didn’t. There were a lot of things that I still needed to improve on. So after that competition, I told myself that one day, I would be as great as those RX girls - I would win and be great at CrossFit some day. I dreamt that one day, I would be able to get all of the gymnastics movements especially the Ring Muscle-Ups, which was the “kryptonite” of almost all the girls in this sport. I also dreamt that one day, I would be able to represent the Philippines in any international competition.

The problem however, was back in 2016. I applied and got accepted in a Medical school already, without even having to achieve anything yet in CrossFit. I had never won in any of the major competitions yet, I haven’t had the chance to compete internationally and I still didn’t even have any Ring Muscle-ups yet! As the competitive person that I was, I knew back then that I couldn’t just exit the sport without even maximizing my fullest potential. Hence, even though it would make my family very upset, I decided to defer my Med school application and pursue my long-time dreams.

It wasn’t easy at all. I got lost at some point and it took me so long to be able to do it but thank God, with the help of so many people along the way, I was able to do it. I was able to fulfill all of my goals and dreams for CrossFit. I was able to represent the country along with my team, Avant Garde, in the Asia CrossFit championships, and we even competed alongside some of the BEST CrossFit teams in the world. Not only did I get to see them but I actually got to be in the same competition WOD Floor as with my idols, Lauren Fisher, Rich Froning + other members of CF MAYHEM AND CF INVICTUS!!!

I was also able to win a Gold medal for my Age Group in Spartan race and eventually got the chance to compete and win 3rdplace at an international competition in Malaysia for that sport, Obstacle Course Racing. I was also able to win a Gold Medal in the Philippine National Games (PNG) for Olympic Weightlifting and of course, I finally got to showcase my Ring muscle-ups during my final competition in CrossFit!

 

From CrossFit to Med School

Because of all of those blessings, I have finally decided that it was finally time to retire, let it all go and pursue the career I had pushed back for a long time, which was to become a doctor. In order to focus on this goal though, I had to fully let go of my CrossFit life. So for a year now, a life without CrossFit is now my new life and my new normal. My routine now is that I go to school from 8am-5pm. If I still have energy, I workout sometimes after dismissal, rest for a while and then do an all-nighter until midnight or even past it and then repeat that routine for 5 days a week. I usually spend my whole weekend going home to our house (since I live in a condo near my school) and continue to study there. Because I am super busy studying all the time, I haven’t even gone to a single CrossFit competition for a year now even just to watch because I just had to study all the time. So far, I am actually enjoying this new chapter in my life. Masaya din naman pala kahit na hindi mag WOD araw-araw lol :)

However, even though I’m not active in CrossFit anymore, I still make it to a point to workout all the time even though my goals now are not competitive anymore. My goal now is simply just to be healthy for my future. So during my free times, I still workout on my own, in the gym near my school or even just simple workouts at our condo or at our home. I also joined the basketball and track and field teams in our school just so that I could still have a regular training somehow. That’s why this ECQ, I actually didn’t have a hard time adjusting anymore because not working out in a CrossFit gym has been my life ever since I exited the sport. But I’m glad though that with the help of PlayHard Fitness, I get to tweak my workouts and make it more challenging since I have the equipment to do it already.

Online classes in Med school continued for us this ECQ so working out was not really my priority at all but when I get to do it, I enjoy using these PlayHard equipment and it makes me miss CrossFit so much. I plan to go back though in having a regular training regimen here at home especially now that it is FINALLY my summer break already.

Forgive this long post and of mine but this was what I wrote here in this blog post because I know that this time is hard for everyone. CrossFit gyms are closed and we don’t even know when competitions will be coming back. But I shared my story here because I want to be able to inspire even just one person to not give up on his/her goals and dreams however long or however hard they may be. I hope that the fire that you have in you would still be there even though we are in an unusual situation. Don’t ever let anything or anyone stop you from achieving your goals and dreams because trust me, it will happen if you just commit yourself to it and if you just believe that you can do it.

And lastly, don’t be afraid to go at your own pace especially now that we are all stuck at home. It is okay if there would be days when you just don’t feel like working out. As long as at the end of the day, you know you still want to achieve something, taking breaks is fine once in a while. Not everyone has the same timeline of their progress. Heck, it even took me 6 LONG YEARS just to be able to pursue my dreams to the point that I had to push back some aspects of my life. In fact, as of writing, since I delayed my Med school application, my original batchmates are now on their way to graduate and get their MDs while I’m here crawling my way as an old first year Medical student. But that is totally okay because I knew I had to fulfill a long-time dream of mine first. I have no regrets at all anymore because I was finally able to achieve and fulfill all of my goals and dreams, and my “what ifs” for the sport that I love.

So to anyone who is reading this right now, I hope everything turns out well for you too. Always just work hard, believe in yourself, and don’t ever ever give up. Everything will be okay eventually :)

Read more

When ECQ had been announced, I definitely knew it would take a long time before I get to train at the box again. At home, I only have my speed rope and my mom’s pair of 4 lbs dumbbells to work with so having this thought in mind, I immediately realized that I had to get gym equipment at home.

I ended up getting a barbell (with pairs of plates), a pair of 25 lbs dumbbells, a 16 kg kettlebell, a 20” wooden plyobox - basically everything I used at the box. What I didn’t see myself getting was the gymnastic rings, but I thought what the heck, maybe I’d work on my pulls this ECQ.

I’ve been doing CrossFit for 2 years now and the pull-up is one of the most difficult movements for me. If you think about it, it’s quite a simple movement compared to snatching and cleaning a barbell. You’ll just have to pull yourself up! But why is it difficult for me? One thing’s for sure, I fell in love with the barbell too much, and haven’t been putting much work on my calisthenics. With the gymnastic rings at home, I get to work on my pull ups, without the excuse of not having a pull up bar.

With this gymnastic rings set up at home, I get to do a variety of ring rows to improve my pull-ups. I’ve also been doing core-strengthening holds with it.

Here’s one simple workout you could do with your gymnastic rings:

5 sets (not for time)

10 Ring body rows

30 second Ring support hold

So for those of you who do not have (the budget and/or the space for) a pull up bar, getting a set of gymnastic rings would be a good alternative. You also get to work on your skills without having to cover your hands with chalk!

 

Get your own Gymnastic Ring set 

Read more

When ECQ had been announced, I definitely knew it would take a long time before I get to train at the box again. At home, I only have my speed rope and my mom’s pair of 4 lbs dumbbells to work with so having this thought in mind, I immediately realized that I had to get gym equipment at home.

I ended up getting a barbell (with pairs of plates), a pair of 25 lbs dumbbells, a 16 kg kettlebell, a 20” wooden plyobox - basically everything I used at the box. What I didn’t see myself getting was the gymnastic rings, but I thought what the heck, maybe I’d work on my pulls this ECQ.

I’ve been doing CrossFit for 2 years now and the pull-up is one of the most difficult movements for me. If you think about it, it’s quite a simple movement compared to snatching and cleaning a barbell. You’ll just have to pull yourself up! But why is it difficult for me? One thing’s for sure, I fell in love with the barbell too much, and haven’t been putting much work on my calisthenics. With the gymnastic rings at home, I get to work on my pull ups, without the excuse of not having a pull up bar.

With this gymnastic rings set up at home, I get to do a variety of ring rows to improve my pull-ups. I’ve also been doing core-strengthening holds with it.

Here’s one simple workout you could do with your gymnastic rings:

5 sets (not for time)

10 Ring body rows

30 second Ring support hold

So for those of you who do not have (the budget and/or the space for) a pull up bar, getting a set of gymnastic rings would be a good alternative. You also get to work on your skills without having to cover your hands with chalk!

 

Get your own Gymnastic Ring set 

Read more

In a few days we will be entering the second half of the year and what we know as normal feels like ages ago. The pandemic has changed our regular routine. My regular routine used to be wake up, coffee, coach and train. Now it’s wake up late, coffee, computer and workout.

I’m sure a lot of your body clocks have also been affected by the sudden lifestyle change. Your diet might have also changed by the sudden presence of the kitchen 24/7. So where do we go from here?

I train competitively whole year round. My only break time would probably be December when I spend most of the month enjoying time with family rather than inside the Box. Knowing that this pandemic has affected my training and competition calendar, how do I keep my mindset intact especially when It is easy to drown oneself in the thought that things will never go back to how it used to be and end up in despair? I keep myself busy. 

I do my daily WODs despite not being able to go to the Box. I make an effort to do as much as I can with the equipment that I have at home. You will be surprised by the endless workouts that you can do inside your home with just a pair of dumbbells, a kettlebell, a medicine ball, an abmat, a rowing machine and two pieces of exercise mats. It is still possible to get a good sweat in despite the spatial limitation. Thank goodness for all the fitness equipment providers that are open and ready to serve despite the situation. Not to say that the home gym setting can ever replace the Box that we have come to know and love but it will do for now. Converting a part of our home into a haven that I can go and remind myself of the Box helps keep me and almost all gym rats out there sane during the lockdown. Keeping my body active on a daily basis also allows me to prepare it for when I can train normal again as opposed to being dormant for who knows how long.

Read more

In a few days we will be entering the second half of the year and what we know as normal feels like ages ago. The pandemic has changed our regular routine. My regular routine used to be wake up, coffee, coach and train. Now it’s wake up late, coffee, computer and workout.

I’m sure a lot of your body clocks have also been affected by the sudden lifestyle change. Your diet might have also changed by the sudden presence of the kitchen 24/7. So where do we go from here?

I train competitively whole year round. My only break time would probably be December when I spend most of the month enjoying time with family rather than inside the Box. Knowing that this pandemic has affected my training and competition calendar, how do I keep my mindset intact especially when It is easy to drown oneself in the thought that things will never go back to how it used to be and end up in despair? I keep myself busy. 

I do my daily WODs despite not being able to go to the Box. I make an effort to do as much as I can with the equipment that I have at home. You will be surprised by the endless workouts that you can do inside your home with just a pair of dumbbells, a kettlebell, a medicine ball, an abmat, a rowing machine and two pieces of exercise mats. It is still possible to get a good sweat in despite the spatial limitation. Thank goodness for all the fitness equipment providers that are open and ready to serve despite the situation. Not to say that the home gym setting can ever replace the Box that we have come to know and love but it will do for now. Converting a part of our home into a haven that I can go and remind myself of the Box helps keep me and almost all gym rats out there sane during the lockdown. Keeping my body active on a daily basis also allows me to prepare it for when I can train normal again as opposed to being dormant for who knows how long.

Read more

One of the traits which allows humans to exist is the ability to adapt. Once again, we face another event that will put our creativity and resourcefulness to the test. I have been training CrossFit style since 2008 and have had 4 years of running and weight training prior, so fitness is a huge part of my life. I co-own a functional fitness gym so I am used to having equipment at my disposal.

Now, with the advent of this pandemic, I have been forced to make do with what I have. I managed to take home a few equipment before the lockdown. A 24 kg kettlebell, a 70 lb. dball, two pairs of dumbbells at 35 and 40 lbs. and a speed rope. With these simple tools, I get a lot of fitness in. Also, with limited equipment, I get to work on my calisthenics, which I often neglect.

 

I am not limited to the equipment that I have though. I make use of whatever household items and furniture that I could use (my front door frame for my pull ups, my mom's old dressing table for a plyobox, empty gas tank, a large rock, a log, water containers etc.).

 

The possibilities are endless, being limited only by one's imagination. I think a lot of people struggle with falling in love with the barbell too much and feel lost without it. Although I've always had the mindset of training for consistency, sustainability and longevity rather than "all out, balls to the wall, training for the crossfit games" kind of mentality, I found myself focusing on my general physical preparedness more than ever since there are no competitions to prepare for. More basic movements and less of the technical stuff. I do not beat myself to the ground and have my training volume at a sustainable level, not to the point where I'll be very sore the next two days because if an emergency arises, I know that I can move fast and explosive which will be a challenge if you are sore all over. Not only do I have to modify my workouts according to the equipment that I have and my training mindset, I also had to adjust my schedule. With my daily chores, online meetings and remote coaching taking up most of my time. Similar to the old normal, only this time, at home. So until this situation we are in ends, this is my new normal.

 

Coach Russell Eustaquio is the head coach and co-owner of Ang Tibay Fit. He has 12 years of experience in functional training.

For remote coaching, you may text or chat via Viber @ 09189015552 and via FB messenger (@russell.eustaquio)

Read more

One of the traits which allows humans to exist is the ability to adapt. Once again, we face another event that will put our creativity and resourcefulness to the test. I have been training CrossFit style since 2008 and have had 4 years of running and weight training prior, so fitness is a huge part of my life. I co-own a functional fitness gym so I am used to having equipment at my disposal.

Now, with the advent of this pandemic, I have been forced to make do with what I have. I managed to take home a few equipment before the lockdown. A 24 kg kettlebell, a 70 lb. dball, two pairs of dumbbells at 35 and 40 lbs. and a speed rope. With these simple tools, I get a lot of fitness in. Also, with limited equipment, I get to work on my calisthenics, which I often neglect.

 

I am not limited to the equipment that I have though. I make use of whatever household items and furniture that I could use (my front door frame for my pull ups, my mom's old dressing table for a plyobox, empty gas tank, a large rock, a log, water containers etc.).

 

The possibilities are endless, being limited only by one's imagination. I think a lot of people struggle with falling in love with the barbell too much and feel lost without it. Although I've always had the mindset of training for consistency, sustainability and longevity rather than "all out, balls to the wall, training for the crossfit games" kind of mentality, I found myself focusing on my general physical preparedness more than ever since there are no competitions to prepare for. More basic movements and less of the technical stuff. I do not beat myself to the ground and have my training volume at a sustainable level, not to the point where I'll be very sore the next two days because if an emergency arises, I know that I can move fast and explosive which will be a challenge if you are sore all over. Not only do I have to modify my workouts according to the equipment that I have and my training mindset, I also had to adjust my schedule. With my daily chores, online meetings and remote coaching taking up most of my time. Similar to the old normal, only this time, at home. So until this situation we are in ends, this is my new normal.

 

Coach Russell Eustaquio is the head coach and co-owner of Ang Tibay Fit. He has 12 years of experience in functional training.

For remote coaching, you may text or chat via Viber @ 09189015552 and via FB messenger (@russell.eustaquio)

Read more

My journey to fitness started more than a decade ago, way back in Medicine School. I used to be a flyweight, skinny guy back then, and so I decided to lift some weights on a conventional gym with nothing in mind but to gain some muscle mass. With no concrete plan and actual goals, I still managed to get in shape.

Due to the lack of substance and actual fitness goals on the conventional gyms, I moved from different fitness programs like cycling, mountain biking and finally, I found Functional Fitness (Crossfit). And yes, I fell in love with it. 

 

Why Functional Fitness? Crossfit? 

Functional Fitness, a classification of training that prepares the body for real life movements and activities, according to google. And Crossfit is one of them. Crossfit to me was the "jack of all trades, master of none" in the fitness world, why? Because a Crossfit athlete can perform well in most of the sports like ball games, marathons, weightlifting, gymnastics and what not. "You can outrun a powerlifter, and you can outlift a runner". Crossfit is everything you need to become fit, all in an hour of work-out. The programs were designed to help you perform better in real life situations rather than shaping your chest, shoulders, or biceps, you know what I mean.

I used crossfit as a cross-training when I am preparing for my road cycling and mountain bike races and it never failed me. I have been to different boxes, made friends on each of them and built a network of fitness enthusiast. I've competed several times as an athlete and despite not winning, I never felt like I was losing because a CrossFit competition is about sportsmanship, camaraderie, teamwork and drive. While we do compete against one another, the primary goal is to exceed our own efforts; winning is secondary. We cheer louder and harder for those in last place than those in first. We rally in support of someone that is struggling with a movement or making an attempt at a PR. Everyone wants to see everyone do their very best. It’s infectious, exciting, and addicting.

 

What are the benefits of being fit? 

Studies have shown that exercise can boost your immune system if properly and consistently done. Keeping your body in shape termed as "fitness" does not only boost your immune system, but has a lot of benefits. It protects your joints from early damage by strengthening the supporting muscles, makes your posture better, reduces the risk of sarcopenia (muscle loss due aging), keeps your proprioception and reflexes in tiptop condition. It also reduces cardiovascular diseases, reduces your weight and makes you more energetic and alert.

 

What are the keys to success in my fitness journey? 

During my long journey to fitness, I came to a conclusion that the key to success was actually not the fitness program, diet fad or exercise that you do, but the consistency, passion, discipline and consant hunger to improve yourself. A combination of a consistent fitness program, quality diet and ample recovery will lead you to success. Most of us fail to succeed because we want quick results and never really trusted the process. Staying fit does not come overnight. It requires patience because its a long process and needs to be consistent. 

 

Who am I? 

I am Jerome Diwa, a fitness enthusiast, a father of 2 kids, a husband of a beautiful wife, a full-time physician and an outdoor person who is currently addicted to off-roading and camping using a 4x4. I recently moved to the Province of Pangasinan to escape the congested urban life. With limited equipment and a full-time job. I still manage to stay fit with bodyweight movements and calisthenics. Despite my schedule, I still chunk in a dedicated time to train. No excuses for me. As well as for you.

I wrote this to encourage you to move and aim to become fit. Despite the schedule and responsibilities. Make time for it. It's your best investment. Better than your car, your house and your iPhone. 

 

So what are you waiting for? Start now. 

Read more

My journey to fitness started more than a decade ago, way back in Medicine School. I used to be a flyweight, skinny guy back then, and so I decided to lift some weights on a conventional gym with nothing in mind but to gain some muscle mass. With no concrete plan and actual goals, I still managed to get in shape.

Due to the lack of substance and actual fitness goals on the conventional gyms, I moved from different fitness programs like cycling, mountain biking and finally, I found Functional Fitness (Crossfit). And yes, I fell in love with it. 

 

Why Functional Fitness? Crossfit? 

Functional Fitness, a classification of training that prepares the body for real life movements and activities, according to google. And Crossfit is one of them. Crossfit to me was the "jack of all trades, master of none" in the fitness world, why? Because a Crossfit athlete can perform well in most of the sports like ball games, marathons, weightlifting, gymnastics and what not. "You can outrun a powerlifter, and you can outlift a runner". Crossfit is everything you need to become fit, all in an hour of work-out. The programs were designed to help you perform better in real life situations rather than shaping your chest, shoulders, or biceps, you know what I mean.

I used crossfit as a cross-training when I am preparing for my road cycling and mountain bike races and it never failed me. I have been to different boxes, made friends on each of them and built a network of fitness enthusiast. I've competed several times as an athlete and despite not winning, I never felt like I was losing because a CrossFit competition is about sportsmanship, camaraderie, teamwork and drive. While we do compete against one another, the primary goal is to exceed our own efforts; winning is secondary. We cheer louder and harder for those in last place than those in first. We rally in support of someone that is struggling with a movement or making an attempt at a PR. Everyone wants to see everyone do their very best. It’s infectious, exciting, and addicting.

 

What are the benefits of being fit? 

Studies have shown that exercise can boost your immune system if properly and consistently done. Keeping your body in shape termed as "fitness" does not only boost your immune system, but has a lot of benefits. It protects your joints from early damage by strengthening the supporting muscles, makes your posture better, reduces the risk of sarcopenia (muscle loss due aging), keeps your proprioception and reflexes in tiptop condition. It also reduces cardiovascular diseases, reduces your weight and makes you more energetic and alert.

 

What are the keys to success in my fitness journey? 

During my long journey to fitness, I came to a conclusion that the key to success was actually not the fitness program, diet fad or exercise that you do, but the consistency, passion, discipline and consant hunger to improve yourself. A combination of a consistent fitness program, quality diet and ample recovery will lead you to success. Most of us fail to succeed because we want quick results and never really trusted the process. Staying fit does not come overnight. It requires patience because its a long process and needs to be consistent. 

 

Who am I? 

I am Jerome Diwa, a fitness enthusiast, a father of 2 kids, a husband of a beautiful wife, a full-time physician and an outdoor person who is currently addicted to off-roading and camping using a 4x4. I recently moved to the Province of Pangasinan to escape the congested urban life. With limited equipment and a full-time job. I still manage to stay fit with bodyweight movements and calisthenics. Despite my schedule, I still chunk in a dedicated time to train. No excuses for me. As well as for you.

I wrote this to encourage you to move and aim to become fit. Despite the schedule and responsibilities. Make time for it. It's your best investment. Better than your car, your house and your iPhone. 

 

So what are you waiting for? Start now. 

Read more