Category: Fitness

A Beautiful Combo

Chia!

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A Beautiful Combo

A Beautiful Combo

 

You want to lose weight? Stop drinking crap (soda, diet soda, Monsters, etc.) and start drinking more water. Even try this beautiful combo: Green Tea and Chia seeds! Weight loss is ALL about Nutrition! Your workouts definitely speed up the weight loss process, but nutrition is 85-90% of the battle.

1 Tbsp. of Chia has 70 calories (40 from fat), very little sodium, 6 grams of fiber (makes you feel full longer so you don’t get hungry and eat more than you need to), 2.9 grams of Omega-3s (this is the ‘good & healthy’ fat that our body NEEDS, as opposed to the bad fat found at fastfood restaurants), 1 gram of carbs, and 3 grams of protein. I get my Chia from Trader Joe’s and my Green Tea from Target. I also put chia in my yogurt (the few times I eat yogurt), in my protein shakes, and other shtuff.

 

No more excuses fam, let’s get to work! Start paying more attention to your nutrition and you will start seeing the results that you work so damn hard for! Ch(ia)eers!!

 

“What you eat in private, you wear in public.”

 

How Pro Athletes Deal With Anxiety

My Take Aways From: How Pro Athletes Deal With Anxiety by Kevin Gray

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How Pro Athletes Deal With Anxiety

How Pro Athletes Deal With Anxiety by Kevin Gray (Men’s Journal May 2013)

Here are the key points I took away from this article by Kevin Gray:

  • “Nervousness is your friend. It’s a normal reaction to an important moment in your life.” – JoAnn Dahlkoetter Stanford Medical Center Sport Psychologist
  • Anxiety is basically an adrenaline dump, your body’s fight-or-flight response.
  • This natural response goes off the rails when the body gets run down or is already ridden with stress.
  • Hangovers are a known trigger for panic attacks: a heavy night of drinking can lead to fatigue, dehydration, too much caffeine, and not enough food.
  • Stress is the most common trigger.
  • The most effective way to inhibit their internal fears and fend off a panic attach is to breathe.
  • Full blown panic attacks occur when there is an imbalance of oxygen and carbon dioxide
  • Slow deep breathing gets much-needed oxygen to the brain.
  • “Square Breathing” – breathe in deeply on a count of four and then exhale completely on a count of four, repeating three or four times. The key is to exhale all the way because you can’t take in air unless you completely empty out your lungs.
  • Mental visualization also helps: see yourself doing exactly what needs to be done. (ie., the tennis strokes you’ll use, your approach shots, your line game, etc.). But also visualize distractions, upsets, and other scenarios.
  • Anxiousminds.org is a website created by Royce White to educate anxiety sufferers.
Triple Crown 10K

Triple Crown 10K

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You know the routine: after a race, I eat food and drink water and post a picture with a long caption on my IG account. So here’s what I posted on my IG after my 10K today:

Triple Crown 10K

Triple Crown 10K

“4th 10K in the books. This was a very familiar run because I’ve run Lake Merced plenty of times before. The only difference was the direction we ran for this 10K; I usually run counterclockwise, but this race was run clockwise. I placed 1st in my age group and 1st overall in the 10K field!!! Woooo!!! In yo face Usain Bolt!!!  Yea, the field was 4 deep and I was the only male and the youngest female of the group was 46, but hey, shut your mouth :). Now it’s time for a fresh cut before I see the gang. Happy Sunday everyone!“

I was really happy with my overall time. Ever since I got this Garmin, I’ve been pushing myself a little harder. This was a faster pace than my 8-miler last week on the same course. I have a crazy week ahead of me, so I hope I can make time to do my runs and get some good rest; we’ll see how that goes. I hope you’re all doing well! Go 9ers!!! Cheers!!

8 miles - Lake Merced

“Long Run” Sunday

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8 miles - Lake Merced

8 miles – Lake Merced

This was by far the best Lake Merced Run that I’ve ever had. I’ve run 10 miles around Lake Merced before, but this 8-mile run was fast (to my standards) and I felt so damn good after; I wasn’t too tired, I wasn’t breathing hard, nothing was aching, and I just felt gooooood.

And this is the first time that I used the my Garmin to challenge myself. And what I mean by that is, I set my Garmin to a 8:00 minute pace, whereas in the past I wouldn’t set a desired pace and just used the watch to track my current pace, overall distance and overall time. And to be honest, at the start of my run, I wasn’t sure if I would be able to keep up with that pace, but as I mile 2 came along I was feeling good. And after mile 3, I felt the same. By mile 4 I was in the zone! My strides felt good, my breathing felt good and I just felt goooooood. I’m glad that I used that desired pace function because I think it pushed me and challenged me and it showed me that I can absolutely run an 8:00 minute mile (over 8 miles at least). And to be honest, I think I could have gone another mile or 2 at that 8:00-minute (or faster) pace.

This watch is definitely one of the best Christmas gifts I’ve ever received and I’ve thanked my girlfriend every day since I received it.

Well, that was my “Long Run” Sunday. I’m not gonna lie, I don’t think I’ll post my whole week recap anymore. I’ll keep my running updates short and simple like this post. I hope you all have a great week! Cheers!

7 Mile - Lap Times

H.M.T. III – Week 7 Recap

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HMT III: Week 7

HMT III: Week 7

Monday 12/31/12

New Year’s Eve!! I spent New Year’s Eve at my Sister’s place and kept it pretty low key because I had a New Year’s Day 10K the following morning. I did take 3 shots of Henny, but my brother-in-law was kind enough to make them half shots because he knew what I had planned that next morning. I didn’t strengthen this day because I wanted to rest my body for the 10K, BUT I did stretch (somewhat). On my way to my sister’s place, I stopped by a running store and bought this bad boy:

The Stick

The Stick

So I was rolling out my quads, calves and IT Band the whole day. After eating and playing with my nieces, I went to sleep around 9pm and asked my sister to wake me up for the countdown…. she forgot! But she did wake me up right after the countdown and I was able to wish all my family Happy New Year.

Tuesday 01/01/13

Check out my New Year’s Day 10K! post.

Wednesday 01/02/13

I was supposed to run, BUT I was still recovering from my 10K, so I just relaxed this day.

Thursday 01/03/13

I did strengthen my back, shoulder and triceps this day. After resistance training, I hopped on the treadmill for my 4.5-mile run and ended up only running half a mile; my legs still weren’t ready after that 10K (that hill was nuts, for me anyways).

10K Elevation Chart

10K Elevation Chart

Friday 01/04/13

Rest Day!!!! Yes please!!!!

Saturday 01/05/13

My lady and I started off this Saturday by volunteering a food bank with a few of my staff from the Y. It was a great experience and we had a lot of fun doing what we were doing. After the food bank we had lunch and after lunch I KTFO!! My body, my legs still needed some good rest.

Sunday 01/06/13

Today was my 7-miler. I wasn’t too sure how this run would go because I haven’t really ran since my 10K and my legs still felt a little tired. Here’s my run:

Lake Merced

Lake Merced

7 Mile - Lap Times

7 Mile – Lap Times

My legs felt really heavy today and I think its because I have been eating way too much Quinoa! I just started eating that shtuff and I have fallen in love with it. I spoke to my buddy about my run today and he told me that Quinoa definitely makes you feel a little heavier. So after I spoke with him, I went to Chipotle and got me a Chicken Fajita Bowl with EXTRA RICE! I think I haven’t been consuming too much carbs this past week (because of Quinoa) and that’s why this 7-miler was a little tougher than usual.

I you haven’t noticed yet, I have posted something every day this year! This is one of my goals for 2013: to post something on my blog everyday! I hope all of your running is going well! Cheers to 2013!!

NYE & NYD Medals combined!

2013, I’m Ready

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I have this feeling that 2013 is going to be a great year, but more importantly I have this desire to MAKE 2013 a great year. I’m ready for the all the hard work, all the sweat and all the tears. 2013 will be great not because it’s “supposed to be” great or just because I have a “feeling” that it’s going to be great, but because I will MAKE it great. And I will never forget WHY I want 2013 to be great. First and foremost, I am a God-fearing and a God-loving man. I know what He is asking of me and I will do my best to make Him proud. All of this belongs to Him and I will never ever forget that. My greatest fear is not being with Him at the end, so I will do all I can to insure my spot with Him. Then there’s my parentals. My parents Ruel Cabauatan and Rosalinda Cabauatan have worked too hard for me to NOT do something great. I’m very thankful for all they have done for me and for all they continue to do for me. My main goal in life has always been to make them proud, and I won’t stop til I’m successful. And I have the best Sisters Evelyn Joyce and Katrina Mae  and brother Carlo Calayag in the world.  I want them to be proud when they say, “that’s my brother!”  I have the most beautiful nieces and nephews in the world and I want to be that cool uncle who has done it all; that cool uncle that they look up to and know that they can accomplish anything if they work hard enough. I have a girlfriend Agnes Mae who I am deeply in love with. I want to be the man that she needs and wants me to be. I have so many reasons why I want 2013 to be a great year and all these reasons will be the fuel I need to get it done. 2013 is going to be a great year. I know many you feel the same way about 2013, so let’s MAKE 2013 great together. Hard work and dedication, lehhh goooo!!

New Year’s Day 10K!

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New Year's Day 10K

New Year’s Day 10K

 

Brazen New Year’s Day 10K. @chabeez finished 3rd in our age group with a time of 47:01. I finished 5th in our age group with a time of 55:46. I don’t know what it is, but both races I’ve run with Charlie have had some crazy hills! The first 1.5 miles was the same as my 5K on Saturday; it was smooth and easy with a few small hills, but once you get passed that 1.5 mile marker, the course becomes ALL trail. And from mile 2 to mile 3.2 it was all uphill! I tried my hardest to not walk up the hill but half way up I had to. Once you reach the top (the turnaround point) it was all down hill. My big take away from this race: schedule some hill runs into my workout from now on. This race was important to me for a few reasons. The main reason was my momma @ruelyn. She’s been so strong since her diagnosis and she has motivated me to be stronger, better, healthier, and more faithful. No more excuses in 2013. If my momma could fight and stay strong through all this, I should not have any excuses whatsoever. Keep fighting, stay hydrated and remember to take your meds mah! I love you! I also wanted to start the New Year the way I want the whole year to go. I literally want to “RUN” 2013. I want running to be my main thing this year. Ever since my Lola passed, running has been my “escape” and my “therapy,” and I love that I’ve gotten to that point with running. I’m not running to win the race, I’m running just to run; I’m running because it feels so damn good. The medals and the health benefits are just by-products. I share with you my “WHYs” because those are the most important things in life; WHY do you do what you do? Remember your “WHYs” and all the “HOWs” will be easy. If your “WHYs” are powerful enough, you can and will achieve anything and everything. I wish you all a very happy and very blessed New Year! God Bless #ypowr #health #wellness #fitness #run #running #brazen #10K

And check this out:

New Year's Eve Medal

New Year’s Eve Medal

 

New Year's Day Medal

New Year’s Day Medal

 

NYE & NYD Medals combined!

NYE & NYD Medals combined!

 

 

New Year’s Eve (12/29/12) 5K

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New Year's Eve 5K

New Year’s Eve 5K

 

I like to post my post-race pictures on Instagram and write long captions, so I’ll just share with you what I wrote on IG:

Our third 5K in the books. This was a really nice 5K course. It was all paved with small rolling hills and lots of trees. This was by far the coldest I’ve been for any of my races. I felt good throughout the entire race; I didn’t push it too hard at any point because I wanted to run “comfortably.” As I was approaching the halfway/turnaround point, I saw this pack of 5 or 6 kids who were probably 11-12 years old and I immediately thought: PEDs! But anyways, those kids were absolute beasts. No, literally. They had hairy ass arms and legs, which bolsters my assumption that they were on that Melky Cabrera shtuff. I finished 2nd in our age group with a time of 25:52 and @gojwong finished 3rd with a time of 28:12. Another great race with my bro @gojwong. 2013 is going to be awesome bro, we start our “Race in Every State” with @chabeez. #run #running #5K #brazen #lakechabot

Half Marathon #2: US Half Marathon

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The US Half Marathon on November 4th, 2012 was my 2nd half marathon and boy was it a tough one. The course had a few hills, but that wasn’t why this was a tough race for me. My training for this half marathon wasn’t as good as I had hoped it would be. I had a Vegas trip that made me miss a week of running and I also bought some new basketball shoes that literally tore up my feet, so that took me out for another 2 weeks. I also think that the running program that I was on was a little too aggressive for me. It had a “pace run” once a week and I think that I may have set too ambitious of a goal for only my 2nd half marathon. My goal for this race was 1:45, which is an 8:00 minute mile pace and about 10 minutes quicker than my first half. The reason why I didn’t like this program and the pace runs was because it took out the fun and the freedom from my running. I started thinking about my finish time a little too much and stopped focusing on my love for running. There were a few times during the training that I knew I was over-training, but I decided to push through it thinking that that was the only way that I was going to improve. Over-training: the one thing I caution my own clients about every week, yet it was something I was doing during this training. The good thing is that I learned from this experience. Not that I have strayed too far away from it, but I want to get back to the point I was at when I first read “Born to Run.” I want to love running like I did when I first started running.

 

As for the race, I finished at 2:14:52. There were a couple of times I walked, I tied my shoes a few times, and use the potty once. It wasn’t my cleanest race and I blame it on my lack of proper training leading up to it. But like I said, I learned from this experience and I’m excited to run my next half.

 

I just started training for my 3rd Half Marathon and this time my only goal is to run. Cheers!

 

Mile 10

Mile 10