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4 Crucial Running Tips Every Beginner Has To See

by: Stefan Simonovic

Staying in shape is one of the best ways to remain both healthy and happy. However, besides good overall health, a good physical shape is also significant when it comes to love life because most people prefer to date fit individuals. Now, it really doesn't matter if you're trying to meet people online or in person, you simply have to look good in order to impress them.

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The simplest way to get back in shape is to start running on a regular or daily basis. This exercise is great for your cardio, and it will help you lose some weight. Running is definitely one of the most popular activities out there, but it can also be tricky and even dangerous, especially if you don't know what you're doing.

Therefore, here are the four crucial tips every beginner has to see before going for a jog.

Begin With Short Running Intervals

You're probably eager to start running and see where you stand when it comes to your stamina and overall shape, right? Well, that's great, you should be enthusiastic. However, even if you feel like you're able to, you must never try to complete your run in one go.

Your body is not used to this kind of activity which means you might experience certain side-effect or injuries. In order to prevent these unpleasant situations, you should divide your run into short running intervals, at least until you gain some stamina. The best way to do that is to run for 2-5 minutes and then walk for 2-5 minutes to cool off before you start running again.

Take One Day To Recover Before Your Next Run

A lot of beginners underestimate the importance of the recovery process, and that is a huge mistake. You have to understand that your body, especially your cardiovascular system, has to adapt to these new demands. This is why it's so important to take at least one day off and rest. Otherwise, your entire body, including your muscles and bones won't be able to recover, and you'll end up doing more harm than good.

Don't Forget To Hydrate During Your Run

Most newbies think that drinking water before and after the training session is quite enough, but it isn't. Even though carrying a water bottle can be a bit annoying, it's imperative to stay hydrated during your run. An average person sweats a lot during any kind of physical activity, and if you don't want to get tired too soon, you simply have to take short breaks to hydrate. This is one of the most important running tips for beginners.

A Correct Upper Body Form Is Crucial For A Successful Training

Even though running seems like a rather simple and straightforward exercise, there's a chance you might be doing it wrong. To achieve the proper running form you need to keep your back straight, your hands at your waist level, and your elbows at your sides.

Also, make sure to create a 90-degree angle with your arms. Keep your head up at all times and level your shoulders. All this should help you to keep a straight posture that will allow you to breathe properly during your run.

About the author:

Stefan is a writer and a blogger in his spare time. He also works for First Beat Media, a company that mainly focuses on the online dating niche and similar services.

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Top 3 Lesser Known Training Tips for a Healthier Body

by: Stefan Simonovic

Whether you’re into cougar dating and need to bring your "A game" to the table, especially in the physique department or just want to work out on a regular basis to stay healthy, we’ve got a few lesser-known tips to share.

[Source: Flickr]

Everyone already knows how important it is to stay hydrated, work out in absorbing, comfortable clothes and footwear, and take a shower afterwards to relax your muscles after a good 15 minutes of stretching, so we're not even going to bother with those.

However, we do want to focus your attention to these three little tips or tricks that will not only ensure you get the best results from the time and effort you put in appearance-wise but that you also stay as healthy as possible in the process.

#1: Stretch Using A Wall Bar

Most gyms nowadays come so well-equipped most people don't even know what half of that stuff is for anyway. That being said, if your gym has a wall bar, use it to stretch after cardio and at the end of your workout.

A wall bar is mostly used by growing children and their physical activities, and for physical therapy, but it is unfairly overlooked by healthy adults who work out. Stretching utilizing a wall bar will help elongate your muscles, stretch your back, reduce any back pain you might have, and ensure you have a healthy posture.

#2: Have a Banana or Two Afterwards

Our levels of potassium decrease after a workout and one of the best ways to replenish them is to have a banana or two afterward, depending on your body weight and workout intensity. In other words, girls are fine with one banana while guys should probably eat two to be on the safe side.

The easiest way to incorporate this little tip into your routine is to bring bananas from home or pack them up with your other gym stuff, and treat them as an essential part of any workout. If working out makes you feel like you could eat a horse right after, prevent overeating or eating the wrong kinds of foods by having a banana that is not only great as post-workout food, but it can also satisfy your hunger without adding on too many calories.

#3: Maintain the Same Body Temperature Throughout

The most effective way to lose weight and build muscles is to maintain the same body temperature throughout your practice. You first raise your body temperature by starting your workout with cardio exercises for 20 minutes to half an hour.

Most people do 10 minutes on the treadmill, 10 minutes of cycling, and 10 minutes on the elliptical, but the trick is to not cool off until the end of the workout. To do this, after every two or three different exercises, break your routine with an activity that's more difficult than the rest or involves more movement, such as a plank or jumping jacks. You can always throw in 5 minutes of cycling in between your exercises to keep the body temperature up.

About the author:

Stefan is a writer and a blogger in his spare time. He also works for First Beat Media, a company that mainly focuses on the online dating niche and similar services.

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5 Amazing Benefits of Cardio Exercises That Will Motivate You To Work Out

by: Stefan Simonovic

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Most people work out just because they want to impress their significant others or their potential partners. Now, it doesn't matter if you prefer to meet people online or in person, you also have to look good in order to make a great first impression.

The best way to get in shape is by engaging in various cardio workouts. However, besides good physical appearance, these particular exercises offer a number of different health benefits. Check out the five amazing advantages of cardio workouts that will definitely motivate you to exercise.

1. It Keeps Your Heart Healthy

As you probably know, your heart is a muscle just like all other muscles in your body. Moreover, it’s the only muscle that works while other muscles are resting. So, to keep your heart healthy, you need to give it a proper workout. To do so, you need to get your heart rate up through various cardio exercises like running or swimming for example. Doctors recommend at least 150 minutes per week of moderate cardio exercise.

2. Cardio Workout Has A Positive Effect On Your Mood

Have you noticed that every time you finish your training session or come back from your run, you feel fantastic and energized? Well, that's because, during a workout session, your brain releases endorphins, which are also known as the feel-good chemicals. Endorphins are responsible for keeping your mood balanced and making you feel good and satisfied with yourself.

3. It's Great For Your Immunity

Inactive people are more likely to suffer from viral and bacterial infections and diseases, which means a quality cardio exercise on a regular basis can help you improve your immunity and overall health. Going for a moderately-paced jog every day will have a positive effect on your immune system which will help you to stay healthy throughout the year.

4. It Can Improve Your Sex Life

Cardio exercises boost your energy and stamina levels, which is excellent not only for your overall health and well-being but also for your sex life. As you probably know, stamina is essential when it comes to love-making, so it's safe to say that these workouts might help you become a fantastic lover. Also, a regular exercise will boost your sex drive, which is also a crucial factor for high performance in the bedroom. To be honest, this is one of the most popular benefits of cardio training.

5. Cardio Exercises Reduce The Risk Of Chronic Diseases

The last, but certainly not the least, is the benefit that often proves to be life-saving. Experts from many health organizations, including the American Heart Association, claim that regular cardio training can reduce and even eliminate the risk of chronic diseases. These exercises lower a person's LDL (bad) cholesterol, reduce belly fat and decrease blood pressure. This means that, by engaging in a regular cardio training, you can reduce the risk of type 2 diabetes, heart diseases, and similar chronic illnesses that are responsible for many premature deaths.

About the author:

Stefan is a writer and a blogger in his spare time. He also works for First Beat Media, a company that mainly focuses on the online dating niche and similar services.
Read more ...

Run Beyond Boundaries at Salomon X-Trail Run Pilipinas 2018

Five decades since its inception, Salomon continues to elevate outdoor experiences as the world’s leading trail running brand. But beyond its steadfast dedication to superior product innovation, Salomon has likewise come to embrace its role as a pillar of outdoor athleticism. In its bid to push the boundaries of trail running, Salomon is more than thrilled to announce the return of the highly-anticipated Salomon X-Trail Run this July 22, 2018 at the Subic Bay Freeport Zone.

In the past, Salomon X-Trail Run Pilipinas has been held in various premiere venues throughout the country and has since gained notoriety for consistently mounting the most challenging yet most-attended trail running events in local trail running history. Now on its 7th year, the Salomon X-Trail Run Pilipinas is back to challenge hardcore trail runners and outdoor adventurers with another grueling and unforgettable trail running experience.

Salomon X-Trail Run Pilipinas 2018
22 July 2018 Sunday, 5:00 AM
Subic Bay Freeport Zone

Gun-Start and Cut-off Times:
  • 32K Mountain Run - 7:00 AM / 7.5-hours
  • 24K Mountain Run - 9:00 AM / 5.5-hours
  • 12K Trail Run - 11:00 AM / 3-hours
  • 6K Trail Run - 11:00 AM / 1.5-hours

Distance Category and Registration Fees:
  • 1,2 6K - Php 1,200.00
  • 1,2 12K - Php 1,500.00
  • 3,4 24K - Php 2,000.00
  • 3,4 32K - Php 2,300.00
1Race Inclusions: Race bib, timing chip, Salomon Xtrail technical jersey, Post-race meal.
2Mandatory Gear: Hydration provision with at least 500mL water.
3Race Inclusions: Race bib, timing chip, Salomon Xtrail technical jersey, Salomon Microfiber Towel, Post-race meal. Finisher’s medal for those who finish within cut-off time.
4Mandatory Gear: Headlamp, Whistle, Hydration pack/belt with at least 500ml water.

Registration Sites and Schedule:
  • 5Online Registration via
  • 5In-Store Registration:
    1. Salomon SM Aura
    2. Salomon SM Annex
    3. Salomon SM Megamall
    4. Salomon Glorietta 3
5Additional Php 0.00 for delivery fee.
5Medical Certificate are required for 24K and 32K Mountain Run upon registration.

Event Jersey Design

Race Bib w/Timing Chip

Finisher's Memorabilia/Token
24K / 32K Finisher's Medal
24K / 32K Microfiber Towel

Route Map

Throughout the event, there will be specific areas and control points located in varying locations within the course to ensure that the participants finish the race within the official time alongside motivational posters and signages to encourage racers. Moreover, the Salomon X-Trail Run will be a Green Race. A pioneer advocacy championed by the Salomon X-Trail Run since its first series back in 2010, Salomon’s Green Race Movement will not permit the use of disposables during the event. Participants are then required to bring their own water bottles.

You may visit the for more details and further race updates. For inquiries, you may send e-mail to or call (02) 438-9021

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Staying Fit Through Back Problems with These 3 Tips

by: Stefan Simonovic

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Back problems have become a given among city folks all around the world because humans are just not meant to sit in front of a computer for 8 hours a day, at least not until we evolve to do so, and it's not like that's going to happen anytime soon. Granted, we do much more than just work when facing the screen all day long, from using mature singles sites, purchasing flight tickets, and ordering food to reading the news and shopping.

Neck problems, chest vertebra problems, and lower back pain are everywhere, and the most important thing to understand is that they are the adverse effects of our sedentary lifestyle. At the same time, the results of sitting for 8 hours a day, five days a week cannot be reversed by exercising later, no matter how motivated or skilled at pumping iron we may be.

Cutting back on the number of hours we spend sitting in a day is the first thing every single one of us needs to do, and once that happens, we can begin to work our way back to good spine health with the tips presented below.

1: Exercise with a Physical Therapist

If you’re in PT for your back pain, suggest hitting the gym together with your therapist. You can keep him or her company, and they can supervise your practice and change it up as your muscle groups get stronger.

They'll suggest a good cardio routine for you that will make you sweat but not be a burden to your weak spots, and don't even get me started on stretching with a physical therapist. Do you remember what a Swedish ladder is? Well, your therapist will refresh your memory rather quickly, and your motivation will hit new heights when you realize how easy it is to combine PT with regular exercise when you have the right person by your side.

2: Overall Gym Feel Matters

If you want to stick with your routine despite your back problems holding you down, your overall experience at the gym must be pretty satisfactory. You already have a legitimate reason to dread physical activity even though it is the only way to reduce your back pain, and don't need any more external downers, such as dirty showers or inconvenient hours.
Feeling comfortable once you enter the house of good pain ensures you come back, stick with your routine, and eventually live pain-free when your muscles, bones, joints, and tendons get so strong that everything stays in place for good and causes you no more pain.

#3: Attitude Adjustment

Attitude adjustment is vital if you want to be in as good a shape as possible. You're no longer exercising to have big arms, tight abs or a behind to die for. You're actually exercising for health reasons, which is the greatest reason and motivator of all, provided you don't talk yourself into feeling depressed because you have health problems.

It is what it is, and all that's left to do now is make sure they don't get worse and do everything in your power to reduce the symptoms and increase your quality of life. With an attitude like that, no amount of rain- or snowfall, fatigue, short deadlines or aching back is going to stop you from picking up your gym bag and heading out the door for a rejuvenating workout.

About the author:

Stefan is a writer and a blogger in his spare time. He also works for First Beat Media, a company that mainly focuses on the online dating niche and similar services.
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5 Essential Items You Need If You're Running A Marathon

by: Stefan Simonovic

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Having specific goals in life is both very important and healthy. Some people dream of traveling the world; some want to date a cowboy, while others want to run a marathon and finish it. This last one is one of the most popular goals nowadays. A lot of people are ready to test their stamina and will, and if you are interested in entering a marathon, you should know that you have to be well prepared for such a demanding challenge. Therefore, check out the five essential items you need if you plan on running a marathon.

Running Watch

Wearing a running watch during a marathon is essential for many reasons. This little gadget allows you to see how good or bad your time is. This is important because knowing your personal time is crucial for a successful race. Also, every marathon is rather demanding when it comes to stamina, and every human body reacts differently to these strains. This is why it's crucial to monitor your heart rate during the race, and a running watch can provide you with that particular data.

Comfortable Shoes And Quality Socks

As you probably know, a marathon has an official distance of 42.195-kilometers or 26.219-miles. This basically means that, in order to complete the race, you have to run for about 4-5 hours. Now, a race this long may cause some rather painful blisters on your feet, especially if you don't choose the appropriate footwear. To avoid such a painful and frustrating scenario, you should invest in high-quality and comfortable running shoes and socks. Without that, you just won't be able to cross the finish line.

Technical Fabric Clothes

A lot of people think that cotton clothes are the softest and most comfortable. They are probably right, but not when it comes to running equipment. You see, when cotton gets wet, it stays wet, and that can cause some rather uncomfortable chafing. Technical fabric clothes, on the other hand, will help you stay dry and comfortable, regardless of the weather conditions. This means you won't have to deal with sweat or chafing, which will make your running experience more pleasant. These clothes are undoubtedly one of the essential items every runner has to own.

Hydration Fuel Belt

Sweating is an unavoidable part of any exercise and running a 26-mile race means that you'll be sweating a lot. Now, to stay hydrated during a marathon, you have to carry a certain amount of water with you. However, carrying a water bottle in your hand can be somewhat annoying, so the best way to bring your water supplies is by wearing a hydration fuel belt. It's easily adjustable, and it allows you to bring extra bottles and even some tasty snacks.


Like we already mentioned, an average marathon runner usually completes their race after 4-5 hours of running. Considering the fact that most marathons start in the morning, there's a chance you'll be exposed to the afternoon sun. Even though this might not sound like a big problem, getting sunburned during your race can be quite uncomfortable. So, it's best to bring sunscreen with you, just in case.

About the author:

Stefan is a writer and a blogger in his spare time. He also works for First Beat Media, a company that mainly focuses on the online dating niche and similar services.
Read more ...

Losing Fat Without Working Out – Is it Even Possible?

by: Stefan Simonovic

[Source: Flickr]

It wouldn’t be wrong to say that humans as a species are getting lazier regarding physical activity with each year that passes. Whether we're being couch potatoes surfing through Netflix or we’re stuck to our computer chair designing websites or looking into cougar dating, it’s getting pretty obvious that we’re getting less exercise and more extra pounds as time goes on.

Some people may justify this by saying that the life most of us live doesn’t really provide us with enough time to actually hit the gym and shred all that excess fat. Still, there are a couple of things one can do to lose weight even without exercising.

Habits and Timing

Those things we spoke about before, sitting around and integrating yourself with the couch while eating one or two big meals per day – those are just habits. With that being said, it gets much easier to achieve a healthier state of the body just by changing your daily routine.

This doesn’t only mean reducing the amount of junk food that you eat throughout the day. Eating habits include the type of food, number of daily meals, portion sizes, variety and more. For example, instead of eating only once or twice during one day, try having 4 or 5 smaller meals. This will speed up your metabolism and therefore help you become thinner.
Furthermore, you shouldn’t always eat the same food. While it’s definitely not good to eat only junk, it’s likewise not recommended that you eat nothing but vegetables – variety is what your body needs, so make sure you bring a whole assortment of different foods to your eating plan.

When it comes to timing, it’s just as important as our eating habits. Our metabolism works in such a way that it easily gets used to a routine and has a lot of trouble adjusting to different events. By this we mean eating your meals at approximately the same time each day will be useful as your metabolism will already be expecting food at that time, making it much easier for it to digest and utilize consumed calories.

Less Stress, More Water

Eating ice cream in the middle of the night isn’t bad just because you’re consuming sugar instead of sleeping, but because your stress is forcing you to eat. Therefore, it’s much smarter and more useful to avoid getting stressed than to remove ice cream from your diet.

“Stress eating” is a real condition that many of us suffer from. When we get angry, sad, or disappointed, we tend to drown our emotions in food. Remember when we mentioned unhealthy eating habits? This is one of them.

Finally, there is one thing almost everyone forgets nowadays when it comes to losing weight without exercising – water is our friend. Not only are we pretty much made of this stuff, but it’s been proven over and over again that water can be very useful when it comes to dropping pounds just by adjusting one’s eating. Try taking sips of water while having your meal and you’ll see just how much faster you’ll feel full – you probably won’t be able to finish the dish!

About the author:

Stefan is a writer and a blogger in his spare time. He also works for First Beat Media, a company that mainly focuses on the online dating niche and similar services.
Read more ...

CFA Financial Fitness Run 2018

Since the start of the running boom in the Country, thousands have continued flocking the weekly races in and out of the Metro. Of these participants, many, if not all, are also relentless in keeping their physical fitness. For most of us, maintaining our physical fitness also entails a steady stream of income to be able to sustain this hobby or lifestyle. So the question now is, how do you keep yourself financially capable for all your daily expenses and needs without breaking your life savings and your pocket?

The Financial Fitness Run is the annual fun run of CFA Society Philippines that aims to capitalize on the popularity of the running sport in educating the investing public about the importance of being financially fit and how to be financially fit, this year with the theme of “7 Steps to Financial Fitness”.

CFA's 5th Financial Fitness Run 2018
27 May 2018, 4:30 AM
Camp Aguinaldo, Quezon City

Assembly and Gun-Time:
  • 16K - 4:30 AM / 5:00 AM
  • 10K - 4:30 AM / 5:05 AM
  • 5K - 4:30 AM AM / 5:10 AM
Distance Category and Registration Fees:
  • 5K - Php 550.00 (singlet, Finisher's medal and shirt, RFID tag, race bib, FFR2018 loot bags/freebies)
  • 10K - Php 650.00 (singlet, Finisher's medal and shirt, RFID tag, race bib, FFR2018 loot bags/Freebies)
  • 16K - Php 750.00 (singlet, Finisher's trophy and shirt, RFID tag, race bib, FFR2018 loot bags/freebies)
Registration Sites and Schedule:
  • 1Online Registration via Goorahna
  • 2Registration Site at the following Chris Sports Store:
    1. Fisher Mall - 2nd Level, Quezon Ave. cor. Roosevelt Ave., Quezon City
    2. SM North Annex - 3rd Level, EDSA, Quezon City
    3. Market! Market! - 4th Level, McKinley Parkway, Taguig
    4. Ever Gotesco - Ground Floor, Commonwealth Ave., Quezon City
1Additional Php 50.00 for processing fee.
1Valid ID must be presented upon registration.

Event Jersey/Singlet Design

Finisher's Memorabilia/Token
Finisher's Shirt
Finisher's Medal (5K and 10K)
Finisher's Trophy (16K)
About CFA Society Philippines:

CFA Society Philippines is a local member society of the CFA Institute that sets the standard for professional excellence and credentials in the finance and investment industry.

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Outdo Your Triathlon Mileage the Smart Way with SAMSUNG Gear Sport

Press Release

Racking up close to fifty podium finishes and consistently ranking at the top of his age group, Coach Don Velasco or “Coach Don” is an authority in the Philippine triathlon scene. With his passion for the sport that took him from the classrooms to training gyms, he is now taking on an interesting route towards successfully competing in triathlons: science. Today, Coach Don has established his own research-backed training lab to better the way Filipino triathletes train and race.

A big fan of logging each workout and meticulously comparing and tracking his training data, the Samsung Gear Sport is Coach Don’s ultimate companion in keeping count of the numbers behind every performance, pushing him to always beat his last record. For him, the best way to train is to listen to the numbers, and the Gear Sport allows him to do just that, with its capability to track his progress. Now, it’s easier for him to zoom in on which areas need more focus and note which areas have reflected progress.

Samsung Gear Sport in Timeless Black and Stunning Blue

The Samsung Gear Sport, with its ability to help dedicated athletes like Coach Don keep track of their personal progresses - from motion heart rates in the tracks to lap times in the pool - is the ideal companion in anyone’s personal fitness and lifestyle journey. Packed with features and seamlessly integrating with additional fitness tools and apps, the Gear Sport motivates you to move more, eat better, and live an overall healthier life.

Moreover, this smart watch also provides timely fitness suggestions, such as a reminder to get up and stretch in the middle of a long flight. Take it straight from the running track to the pool—the watch is water resistant up to 50 meters. When you’re done, eat a meal packed with the nutrients you need, and stay on top of your calorie intake with the Gear Sport’s calorie tracker. Once training is done, head straight to that business meeting, or a hangout with your friends—the watch’s sleek design and customizable straps make sure you’re just as stylish as you are on top of your fitness goals.

The Samsung Gear Watch is available in the Philippines. To know more, you can visit the Samsung Galaxy Studio located at Bonifacio Global City, Taguig or visit their websites, or log on to

About Samsung Electronics Co., Ltd.

Samsung Electronics Co., Ltd. inspires the world and shapes the future with transformative ideas and technologies. The company is redefining the worlds of TVs, smartphones, wearable devices, tablets, digital appliances, network systems, and memory, system LSI, foundry and LED solutions.
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The Best Muscle-Building Ingredients You Can Find

by: Stefan Simonovic

Designed by Freepik

Whether you’re just getting into the gym trend or you want to stop sitting at your PC trying to meet people online and instead begin training and exercising, building your muscle mass is one of the most important parts of having a healthy body.

And even though doing actual exercises plays the most critical role in the process, getting the right “fuel” for your body is not to be neglected if building muscle is what you want. In that name, here are the best foods and supplements for gaining muscle.

1. Whey Protein

Yeah, we know – when someone says “bodybuilding,” the first thing that comes to mind is “whey protein.” Even though most people are kind of tired of the trend that whey has become, this supplement actually brings some real benefits when it comes to helping you increase your muscle mass.

The biggest reason why whey is beneficial to muscle growth lies in its ability to synthesize protein within our system. Naturally, you can find whey in milk, but you would have to consume extreme amounts of dairy products in order to get as much protein as you would get from a single whey protein powder shake.

2. Nuts

If there were ever a muscle-gaining pill that nature could produce, it would come in the form of nuts. These tiny foods are so packed with protein and energy that they could replace entire meals at times.

For example, just one ounce of almonds or cashews can contain anywhere between 150 to 200 beneficial calories that work towards helping your body increase its muscle mass with ease.

Furthermore, all nuts contain a useful mixture of fiber, protein, and fats that will definitely aid anyone in building muscles.

3. Lean Beef

Those of you who think building muscle is even remotely possible without consuming meat – stop right there. This is an absolute myth that has nothing to do with reality, as meat is the only natural source of complete protein that acts as the building block for muscle tissue.

But if we had to choose which mean is best for building muscle, it would undoubtedly be lean beef. It has everything from vitamin B to creatine and protein to essential amino acids. Lean beef has all the nutrients one would need for increasing muscle mass, while also having a bonus effect for men in the form of saturated fat that significantly helps in maintaining a healthy testosterone level.

4. Casein

We’ll end things off with a supplement that has hit the mainstream in the last couple of years but has gained immense popularity thanks to its incredible effects on muscle mass.

Instead of directly boosting the muscle growth, casein provides your muscle tissue with the energy jump it needs to work harder and grow faster, all while keeping the process as natural as possible. It also helps the body absorb more water, and everyone knows water is the essential part of any healthy muscle-building diet.

About the author:

Stefan is a writer and a blogger in his spare time. He also works for First Beat Media, a company that mainly focuses on the online dating niche and similar services.
Read more ...

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