I first saw the sand bag when Coach Martin of 360 Fitness Club Makati brought it to the gym and started using it for some of his clients. I admit I wasn’t very enamored by it because his sand bag was filled to the brim and sand was starting to fall out of it. Then, one of the strength coaches I look up to, Coach Dos Remedios, started posting some videos of him using it. I got intrigued again and started to dig deeper into the sandbag. Turns out, it’s much more than just a bag full of sand.
The thing I like about the sandbag is the way the weight shifts as you perform the lifts. Similar to the slosh pipe, the sandbag uses variable resistance in that the weight inside the sandbag shifts thereby giving you a different feel with each repetition. It’s also similar to the kettle bell in terms of being able to do continuous exercises because of the different grips that it has, an advantage for when you want quick and intense workouts.
Currently, there aren’t much sand bags available locally here in Manila. Fitness and Athletics and Chris Sports carries the Sklz Sandbag which works well and that’s what I’ve been using. The Sklz sand bag weighs 40 lbs although it uses 4 10-pound bags which you can adjust by just taking some out.
From my time using it and trying different exercises, I’ve found the 5 exercises I like the most and they’re in the video below.
1. Clean and Press – Just like the regular clean and press but I like the flexibility that the grip allows for my wrists. This is a great exercise for improving lower body power and will also work on upper body strength
2. Snatch – again, i like the flexibility it allows my wrists. It’s actually similar to the kettle bell snatches minus the steel touching your forearms.
3. Rotational Lunge – This is a unique exercise for the sandbag and one of my favourites to do with it. The core demand with the overhead rotation move is a great way to develop rotational power. A nice functional twist to the lunge.
4. Side lunge and side to side press – Another unique exercise for the sand bag, this mixes the side lunge with a side to side press. Since the sandbag is soft enough that it won’t hurt your shoulder, range of motion is not compromised.
5. Push up drags – Yet another unique exercise to the sand bag. This play on the push up ads a pull movement making it a great exercise for the upper body.
Have you tried the sand bag? What are your favourite exercises?
December is here. Where did the year go? I guess that’s how you feel like when you have a 1-year old for the first time. It seems like she was just crawling around in the bed and now she’s walking all around the living room. It’s amazing how much time goes by without us even noticing it. The same actually goes for the food that you eat.
We all know that December is a great excuse for all your diet rules to go out the window. You know it, we fitness people know it, and it’s come to be accepted that when our clients come back in January, they will come back a few pounds heavier. However, December is a full month, and it’s only the first week, so we might as well start it with a week-long challenge.
In anticipation of the coming parties and gatherings, let’s try to make the first week as disciplined as we can.
From December 2 until December 8, time yourself as you eat and take 20mins for every meal.
Sounds simple? Did you know that the average person takes an average of 8 minutes to finish a meal. Now that’s fast food. Why 20 mins? Because that’s how long it needs for the brain to recognise fullness. When you eat quickly, you actually consume more calories than you need because the brain doesn’t recognise yet that you’re full. By slowing meals down, it will help you consume less total calories.
Some helpful tips that you can use:
- Eat with a friend. Eating with a friend, a loved one or companion and having some conversation will slow down a meal.
- Chew your food for 20 times before swallowing it. This doesn’t only slow down you eating, it actually aids in quicker digestion.
- Don’t eat on the go. That means in your car, while walking, or while standing up.
- Sit down during meals, literally watch what you eat. Being mindful of what you eat decreases the likelihood of overeating.
Think you can do it? Let’s go!
Well another one of my statements have been probably refuted by science. Thanks science, jeesh. Some researches have shown that people who have been claiming that spot reduction is a myth (read = me) might have it wrong. Hmmmm. Let’s look at the science first shall we?
For years, ever since the mid 80s really, when a paper came out that refuted it, spot reduction has been considered a myth. Spot reduction, for those who are new to the lingo, is the reduction of fat in a specific part of the body by performing exercises for that specific part of the body. Science has shown that this can’t be done and that you will only see muscular adaptations on those body parts. This has been seen in tennis players (they had the same body fat in their arms even if one did considerably more than the other), young men and women, and healthy adults here, here, and here.
But science, being a fickle bastard, and a recent post on T-nation.com by Christian Thibaudeau and Chris Shugart is saying that indeed, spot reduction can be achieved with a specific formula and of course, proper dieting (should go without saying). You can read the T-nation article later but the gist of it says that spot reduction or “targeted fat mobilisation” is possible through a combination of a specific exercise on a targeted body part (usually the abdominals or the hips) followed by a bout of high intensity cardio like sprints, battle ropes, farmers walk, sled work, etc.
Here’s the science: by increasing blood flow to the working muscles, you increase lipolysis or the breakdown of fat. Then by properly timing cardio exercises to go before and after the abdominal exercises (if you wanted to work on the midsection), you will be maximising fat loss to those specific body parts. The original proponent of this idea, also from T-nation, Doctor Lonnie Lowery, actually uses low intensity cardio in a fasted state (meaning he hasn’t eaten for a while, and by a while I mean around 14-18 hours) to get his results.
So, having read that, am I ready to jump off the “spot reduction is a myth”bandwagon? Not just yet.
First of all, the proponents of this method don’t recommend it for overweight and obese people, and I agree. The routine is just a little to intense and besides, total body fat loss is much more needed for these people than focusing on a specific site. This routine is much more designed for those who already have moderately low body fat percentages (below 15-18%) who want to work on a specific part. The proponents are also big fans of crunches and are all body builders. No offense, but I’m not a big fan of crunches or people who like crunches and body builders, although impressive to look at, are just on a whole different level of training. I try to promote stuff that is doable for the greater population of people who don’t have careers in fitness, and can’t or won’t spend 2 hours in the gym. Again, no disrespect to those who do.
Also, there’s the issue of functionality which I am of course a big fan of. Having low body fat can be functional and is of course healthier but is this a safe way to do it or are we putting our spine through too much stress with the amount of abdominal work? Do the risks outweigh the rewards too much that it shouldn’t be done. It’s apparently been done before by some of the greatest body builders but again, these people spend half their lives in the gym, most people can not and will not,
But the bottom line is, can it work? Well there’s only one way to find out, time for me to play the human trial again and see if this stuff can actually work. If you want to try it with me, here’s what I plan to do:
1. Go on a low-carb diet for 4 weeks, with cheat meals twice a week. Yes, by now you should know that nutrition is a big part of weight loss. I do this already so it shouldn’t be too big of a difference that it will be the greater factor than the routine.
2. Continue with my current workout but add a finisher in the end that will pattern the routine created by the proponents. My finisher will look something like this:
- 1 minute plank
- 30 sec battle ropes
- 1 minute side plank right
- 30 sec battle ropes
- 1 min side plank left
- 30 sec battle ropes
Repeat for 3-4 sets
- 1 minute suspended pikes or atomic push ups
- 1 minute farmers walk
Repeat for 6-8 times
- 1 min kettle bell swings
- 1 minute sled work
Repeat for 6-8 times
I’m sure I’ll come up with a lot more, but I hope you get the picture. Are you with me?
Let’s see what happens after 4 weeks, I’ll post my before stats again tomorrow.
It’s been more than a week since typhoon Yolanda rocked our shores and until now, people are still hungry, homeless and getting more desperate by the day. Everyday is another day that we can help and every minute counts.
This week, 360 will be dedicating our Challenge of the Week (COW) to the victims of typhoon Yolanda in the visayas region. Everything you need to know is in the poster above. Everything else you need to know can be found below:
1. 360 members can try the workout multiple times during the week but rounds will only be counted once per day.
2. Alert the coaches if you want your rounds to be counted.
3. Only completed rounds will be counted. Partial rounds will not be counted.
4. non-members are welcome to try the COW, but they have to schedule their sessions with our membership consultants through the numbers listed in the poster.
5. Members are welcome to pledge more for each round that they finish, just inform the coaches before you start the COW.
This is just our little way of trying to help, hope to see you guys in the gym next week.
It’s been a tough week for all of us in the Philippines, and we haven’t even begun to scratch the surface of what this massive typhoon has done to our brothers and sisters in the Visayas region. People are tired, sad, angry, hopeless, and we will only make it worse if we don’t come together as a nation and work in unity. Now is the time for action and unity. What ever sector or religion you come from, it doesn’t matter now, we are all in this together and the only way out of it is through the grace of God and through working together.
If you’re a 360 fitness club member and you want to donate anything for the people of the Visayas, bring your donations to the branches. Some of the items that would be useful are the following:
1. Drinking water
2. Canned food that don’t need a can opener to be opened
3. Clothes and blankets
4. Toys for the children (imagine going through trauma like that, they need a distraction)
5. Your prayers
We will be forwarding your donations to the proper authorities so you will be sure that your donations will be handled properly.
Let’s all try to do our part and help our nation rebuild. Bangon Pilipinas.
Good news guys! Globe just gave all of its subscribers an early Christmas gift, with the announcement that Facebook is now free for all Globe subscribers until Jan 25, 2014! That’s right, no need for a data plan if you want to access Facebook from your smartphones and Feature phones.
No wi-fi? No problem. As long as you have enabled internet settings from your phone and connect via the Globe Network, you will be able to access Facebook free of charge.
I’m excited to use this service since I’m on Facebook everyday where I manage my page and 360 Fitness Club’s fan page. Everyday, I get fitness questions and inquiries about 360 and it’s nice to have the assurance that I’ll always be connected to answer their questions. It’s very important to stay connected with your clients and members so that if there’s a concern, it is addressed immediately. Also, with my online coaching starting to gain some steam, it’s easier to monitor the results and posts of my clients on Facebook to make sure that everyone’s doing their program and seeing some progress.
Here are some screenshots of what you will see the first time you open Facebook once your account has been updated by Globe.
Also, you will see a black bar on top that says “Free Data” indicating that you can use it for free. And don’t worry because you’ll see an advisory page whenever you clicked other sites outside Facebook – and that, you’ll incur additional data charges if you proceed. If you already have a mobile internet plan, no need to worry because you won’t be charged extra for this as well.
This isn’t just a Globe project, they worked directly with Facebook with this one. Just check out the photo below.
This service is now available for everyone so if you don’t have a mobile internet plan, this is the best time to try it out. Enjoy the early Christmas gift!
It’s almost time for my favourite race of the year, the Nike We Run series is making it’s 3rd stop in Manila and this year, we will be celebrating what makes us truly Filipino: the spirit of unity. This year it’s going to be a buddy run, so get your running buddy and head on over to the listed Nike stores below or simply go to www.nike.com/events/register/werunmanila to register online. I’d hurry up because I hear from an insider that registration might close as soon as this weekend!
Nike’s official press release can be seen below. See you all there!
Nike Park Fort
Nike Park Trinoma
Nike Park MOA
Nike Stadium ATC
Nike Park Ermita
Nike Stadium Shangri-la
Nike Stadium Glorietta 2
Nike Forum Greenhills
Race Venue: Marikina City
Race Time: 4pm
NIKE CELEBRATES THE SPIRIT OF FILIPINOS WITH WE RUN MNL 2013
We Run MNL 2013 aims to inspire, motivate and unite Filipinos to move more, move better.
Manila, Philippines, 25 October 2013 – The Nike We Run MNL (Manila) returns for a third edition to inspire, motivate and connect runners around the world. On 1 December 20113, 15,000 runners are expected to take to the streets of the historical Marikina City and run the 10km in celebration of the spirit of unity that is significantly Filipino.
“For this year’s race, we have incorporated the personality of the people of Philippines to motivate and inspire them to lead a more active lifestyle. Filipinos are kindred spirits who, without hesitation, unite for a good cause and help each other. Taking this, we hope that every Filipino runner can inspire and motivate another and run the race together” says Courtney Cole-Faso, Country Marketing Manager, Nike Philippines.
In the spirit of unity, runners must sign up for the race with a “buddy”. This is to encourage runners to constantly motivate each other to achieve their goals in preparation for the 10km race. Nike will organize training sessions in November to help runners prepare for the race. The training sessions will be conducted in various locations around the city, and runners will participate in Nike Training Club, get tips from athletes and an experience only Nike can bring.
Runners can also prepare for race day through the more than 18 million strong Nike+ community. The new Nike+ Challenges is a feature that allows runners to set a distance goal, invite Nike+ friends to join and race to the virtual finish line. Users can determine the name of the Challenge, mileage goal, time period and participants. Additionally, a new chat feature allows friends to encourage each other and share tips throughout the Challenge. Runners can stay motivated by checking the live leader board to track progress and see where they rank amongst their friends.
Nike We Run MNL is part of Nike’s global We Run series which is aimed at celebrating, motivating and inspiring athletes from around the world. Manila will be one of 26 cities, with 350,000 runners taking over 3 billion strides during the course of the We Run race series motivated by Nike+ and Nike Running design innovations.Nike’s We Run races range in distance from 5K to a full marathon and reflect the unique enthusiasm of each city. From Sao Paulo, to Seoul, to Singapore, runners will be moved to action through a series of unique experiences. You can also follow the Nike We Run journey through an interactive map online as it passes through each city.
Online and in-store registrations will begin on October 25. Please visit www.nike.com/events/register/werunmanila for registration details
I posted about Dan John’s 10k swings workout in Yahoo.ph a couple of weeks back. I was in day 5 when I posted that entry and now, I’m finally done with this workout. Man, 10,000 swings are a lot of hip extensions and my butt (although a lot tighter) isn’t very happy about it. Though I must say, I am very pleased with my results. Here are my before and after stats.
Disclaimer right here: I started this program after a month long vacation to the states as well as 2 separate 1 week trips in the span of 1 month. Needless to say, my training schedule was out of whack. But, I also ended it after 2 long out of town weekends where diet pretty much went out of the window.
17.5% Body Fat
137.5 lbs of muscle
141.4 lbs of muscle
So I gained a little under 4 pounds of muscle, lost a little under 3% of body fat and lost a little under 9 pounds. That’s after 1 month so at around 2 pounds of weight loss a week, that’s pretty alright. Even if I didn’t measure my performance norms, I still felt a lot stronger than when I started. I’m not a big lifter but I was able to increase my bench and military press by 25%. I can now also do pull ups with a 16kg bell for 5 which is a first for me. In my basketball games, I feel a lot lighter and can go longer, sometimes playing 5 straight games in a night. All in all, my performance improved in things that were relevant to me.
With all good things though, come some sacrifices. For one, I can no longer give my wife back rubs since my calluses will end up scratching her. You will also find that when doing this workout, that the hips are willing but the forearms are not. Your limiting factor will most likely be your grip strength (which by the way also improved for me). I had to mix up my grip a lot during the workouts just to hit the numbers required. Below is a video of how a session will look like.
Even with these drawbacks, I still think that this program is good and worth a try if you want something to spice up your routine. Just make sure that you’re swinging the right way (hip hinge, not spine flexion) and you should be good.
For more on how this program works, here is my article from yahoo: http://ph.sports.yahoo.com/blogs/the-wellness-report/10-000-swings-challenge-133343878.html
Here’s the original article by Dan John over at t-nation.com: https://www.t-nation.com/workouts/10000-swing-kettlebell-workout
Have you tried this workout before? Let me know about your results and your experiences in the comments section
The first 360 30 day challenge drew some nice reviews from the people who tried it out, so we decided to bring it back and make it even better for you guys. If you:
1. are a member of any of the 360 Fitness Clubs
2. love challenges
3. need a challenge to spice up your workout routine
4. want to have some functional fitness fun over the next 30 days
5. Want a free routine for the next 30 days with a chance to win some cool prizes (some from me!)
then you should sign up for this right now. Signing up is easy, just go to our website: http://www.completethecircuit.com and sign up there. Again, you have to be a member of 360 Fitness Club for this challenge. Sign ups are only until November 2, so do sign up soon!
Fore more info on the challenge, check out the poster below.
The great guys over at PSResibo teamed up with me to give away a free 1 month membership over at 360 fitness club (all 4 branches) plus 10 private sessions under me. If you want to win, follow these easy steps:
1. Follow me on instagram: @chappycallanta
2. Follow PSResibo on instagram: @psresibo
3. Share the photo above, make sure to tag myself and psresibo in your post
4. Don’t forget the hashtag #psr360FIT
I will be choosing a winner on October 25. Let’s keep it at 1 post per username ok? This contest will be done over instagram so make sure you post it there.
Contest is open to anyone but you have to be ini the metro manila area so you can use 360. Let’s go!