7 minutes is all we need!

Find out how to do the new 7-minute workout in this LiveScience infographic.

Still on fitness, I’ve been trying (the operational word is try!) to kind of work out bit by bit. I must admit that this takes more than I think of – given my busy unmanaged schedule, my excessive diet, and sometimes lack of internal motivation. I think this drove me into finding new ways of working out. I have been apprehended by going to the gym by idk what but that is so out. Thank God for the internet in that case.

So I’ve been reading and reading and found this great discovery by a group of sports medicine doctors. Say hello to the Scientific 7 Minute Workout. Aside from having solid scientific foundations and recommendations, this has been featured in a New York Times article! Hello cathecolamines, and goodbye fats!

Exercise science is a fine and intellectually fascinating thing. But sometimes you just want someone to lay out guidelines for how to put the newest fitness research into practice.

An article in the May-June issue of the American College of Sports Medicine’s Health & Fitness Journal does just that. In 12 exercises deploying only body weight, a chair and a wall, it fulfills the latest mandates for high-intensity effort, which essentially combines a long run and a visit to the weight room into about seven minutes of steady discomfort — all of it based on science.

“There’s very good evidence” that high-intensity interval training provides “many of the fitness benefits of prolonged endurance training but in much less time,” says Chris Jordan, the director of exercise physiology at the Human Performance Institute in Orlando, Fla., and co-author of the new article.

Work by scientists at McMaster University in Hamilton, Ontario, and other institutions shows, for instance, that even a few minutes of training at an intensity approaching your maximum capacity produces molecular changes within muscles comparable to those of several hours of running or bike riding.

Interval training, though, requires intervals; the extremely intense activity must be intermingled with brief periods of recovery. In the program outlined by Mr. Jordan and his colleagues, this recovery is provided in part by a 10-second rest between exercises. But even more, he says, it’s accomplished by alternating an exercise that emphasizes the large muscles in the upper body with those in the lower body. During the intermezzo, the unexercised muscles have a moment to, metaphorically, catch their breath, which makes the order of the exercises important.

The exercises should be performed in rapid succession, allowing 30 seconds for each, while, throughout, the intensity hovers at about an 8 on a discomfort scale of 1 to 10, Mr. Jordan says. Those seven minutes should be, in a word, unpleasant. The upside is, after seven minutes, you’re done. Source

In a nutshell, “Proper execution requires a willing and able participant who can handle a great degree of discomfort for a relatively short duration.” Intensive exercise regimens rely on uncomfortable routines in as little amount of time. “There also may be a greater impact on subcutaneous fat loss with high-intensity intermittent circuit-style resistance training protocols than with traditional steady state sustained-effort aerobic work or traditional resistance training. This is thought to be from the increased level of catecholamines and growth hormone found in the blood both during and after high-intensity resistance training exercise with shortened rest periods (<30 seconds)” The science behind it is an interesting read imho.

It is amazing how everyday research and technology has its way of truncating (like URLs!) our lives into minutes! Even The Huffington Post and Lifehacker recommends it! For someone who has been out of shape for a relatively long time, I think it’s best to start with this regimen. PLUS you can always have the option to do some more reps in a day. The key is turning it to a habit, I believe. Just keep in mind the science, and get your groove on!

There are some apps that can help you with “7 minutes”

Of course, if we (yes, including me) want to improve some more and go past plateaus, we should always on the look out for more intense full-body work outs and maybe target some muscles as we go along. I might be getting too ahead of myself, so I’d stop talking about it.

I’ll feature more of the regimens I find every now and then. I find this oddly motivating but hey if it is helping one likely unhealthy soul (like me) at a time, I’ll do it gladly!

Pakinggan ang Boses

Boses is about the shared journey toward healing and rebirth of a music teacher who has abandoned his art and a 10-year-old mute who has been rescued from the violence in his home, yet still suffers from the wounds of the past. When music brings them together, man and boy rediscover in each other the pieces of themselves that fate has almost totally destroyed. Produced & Directed by Ellen Ongkeko-Marfil, Co-Director Milo Alto-Paz, DOP Nap Jamir II, Supervising Producer Cynthia Cruz-Paz

In an unlikely combination of domestic violence to children and the soothing music of the violin, this film will warrant your heart wrenched and your ears filled with the reassuring sound of the prince of strings. There is no reason for any violence, especially towards children. Parents do not own their kids, as no one owns any man. This and other issues like healing a relationship is shown in a beautifully shot film, Boses.

I’ve been eyeing to watch this film because of its unique storyline, let alone considering the awards it garnered from different film festivals and award-giving bodies. Local filmmaking is indeed at its height, and I wonder why only after 5 years of its making did this good film found its way back to home. The journey is set back home as SM Cinemas host the showing of one of the local indie film industry’s greatest works. I’d like to tell more of my thoughts but I might be touching on some critical points so I instead invite you to view it yourselves.

Listen to the voice of the violin and witness a national pride journey back home!


Catch BOSES starting tomorrow (July 30) in selected SM Cinemas!

Fitness things


So lately, I realized that I have become unhealthier – like I was even healthy in the past. NOT. In response to this, I’ve decided to start eating healthier. That was easy though. But these love handles ain’t going anywhere no matter how much veggies I stuff my mouth with. So off to the sports stores, and I found these Adidas runners for 40% off. What are the chances that the universe is psyching me to really work out – and kind of afford it??

But it’s not easy. Whoever said it’s easy as 1, 2, 3, then IKAW NA! As I type, my hamstrings are begging me to stay in one place, and that’s just one part begging me. I hope I get used to this though. Let’s see. Hmmmmm, I need a fitspiration —


Gabriel Mann

Penn Badgley Shows Some Skin at Coachella
Penn Badgley

Grant Gustin

Kit Harrington

Or the whole of Finnick Odair casting call (OMG I DIGRESS BUT I CANNOT WAIT FOR NOVEMBER!!!)

Finnick Odair: Sam Claflin

Or did I just had a rundown of my crushes, idc. HAHAHA! One needs inspiration! I don’t intend to really bulk up – all I want is to thin down and kind of become lean. I don’t think my average height would look good with a borta body. So help me God lol.

In the same light as fitness, I heard Ironman 70.3 is gonna be held at Cebu this year! Wow, it would be a dream to be fit to join at least one Ironman in my life. Here is how you can join —


The Cobra Energy Drink Ironman 70.3 Philippines is a World Triathlon Corporation sanctioned event and entitles winners to slots for the World Championships in Las Vegas, Nevada.

Ironman 70.3 Philippines 2013
Sunday, August 04, 2013
Cebu, Philippines

Race Distances:
1.2 mile Swim (3 km), 56 mile (90 km) Bike, 13.3. mile (21 km) Run

Registration Fees:
Individual: Local Resident – $250.00
Individual: Foreign Resident – $250.00
Relay Team – $325.00
CEO – $1,000.00

Online Registration | Official Website

And what’s an awesome event without an equally awesome internet connection to cover it. Award-winning telco company Globe Telecom sponsors this for Ironman 70.3 2013 — Read more

What’s the dumbest way to die?

I cannot commend Melbourne Metro more than enough for such a beautifully and effectively designed campaign that started out with a video (watch above.) I like the use of cute characters, the irresistible laugh, and the overall idea behind the project. Seriously, our local train company should follow suit. Who dies out of train accidents anyway? It’s a cutesy way of addressing of an often neglected possibility but equally important matter.

Then there’s the cute app that makes you so task in a gradually increasing difficulty. I can say no more about this campaign, and indeed one can see from here that ideas can be translated into creative way while effectively communicating a message. I didn’t major in a creative bachelors but I really appreciate these kind of campaigns. I wish the Philippines will tap into creatives too to make these kind of campaigns in the government.

Dumb Ways to Die
iOS | (Hope it comes to Android, too!)

[email protected] Finals


Technology has enabled us to help in as little ways possible. And little ways give way to a much bigger impact to the society. The idea is that we start with something. Looking at the finalists for the first ever [email protected] competition, I cannot be amazed at how simple their ideas are – but ultimately useful and often neglected. And kudos to the finalists and may the best startup win!

I can only hope that one day I’d be more sensitive of my surroundings and that I can actually think of something like what they have thought of. I believe that it needed not to be complex, but always with heart. Read more

PH Social Media Review

Last weekend, we celebrated globally the success of social media in international and local perspectives. Here in the Philippines, social media is a much-celebrated industry and it is suffice to say that Manila is indeed a social media capital. Everybody seems engaged into it.

Whether it’s ranting senselessly, documenting everything about life, using it for reportage, making money out of it, or contributing to the welfare of your own people – social media has infiltrated almost all sectors and catered to our needs online and offline.

We’ve used social media in a lot of things – personal, business, and even in social good. That’s a fact already. So here’s a review of the finest moments in the Philippine social media landscape:

#SocialMediaWeekend #fwdPH organizers: @TweetupMNL

It feels so good that I live in an era where this kind of technology is being used for greater good, not to mention – fun in so many ways! And as a social media capital, I am so glad that @TweetupMNL has pulled off a very successful Social Media Weekend. And I am very proud of each and every Filipino who is using this power to help themselves and other people.


Mabuhay ang social media!

P.S. Follow @TweetupMNL for updates on the Philippine social media landscape and fun events as well!

Social Media and Journalism

Journ workshop 2013 - La VistaWith our students and hosts for our Journ workshop

So I have a group of friends, and we decided to make a production team and we were invited to hold a workshop about citizen journalism inside the La Vista Village. I feel very grateful for this chance to share the power of social media in aiding citizens to have a voice – a role in the society that was once exclusive. Now, we all have every right (obligation included) to be right on the watch. And it’s just the tip of the iceberg. I feel very humbled also to be teaming up with such great friends from the journ sphere. I really learned as well from them!

Now if you have an org (maybe village, school, or workplace) and you want to conduct a seminar about citizen journalism or even journalism per se, please don’t hesitate to contact us, and we’ll be more than happy to teach! You may contact me below at the comments section or email me at [email protected]

La Vista Village, you have been great! We hope you learned a lot from the workshop!

Photo from Leandro Lorenzo

Twitter Mirror at the MTV VMAs

Social Media has a knack of infiltrating all sorts of activities and now there’s a way to make it easier to directly upload photo booth pictures to Twitter! No need to go through the whole process of copying photos from memory cards, resizing, and whatnots.

Look at these photos from the MTV Video Music Awards (VMAs) at Japan! The technology is called Twitter Mirror and it takes a couple of seconds to pose, take a shot, and upload it to Twitter, mention and hashtag included! I work in social media, and this may help community managers when we cover events. This can get your bases covered easily while making sure that you reach the most important people attending the event.

Pose, click, tweet. I’m a fan of this process, really.





Read more

Manila Improv Festival at PETA Theater


Can’t wait for this!! ALSO: Moonleaf will have a booth there. See you there 🙂

Bababababa-nana. Potatoooooooo~


In anticipation of the much-awaited Despicable Me sequel, Gameloft released a game in the Subway Surfers fashion. The game revolves around the cutesy Minions which are pitted against each other for the title Minion of the Year.

You play as a Minion, collecting bananas (hehehe oh the pun in this game) and trying to reach the farthest distance you can. Also you get to compete against your Facebook friends!

What I exceptionally love about this game is that it’s not your usual endless running game. You get to compete with villains like Vector and Meena.

I’d like to post more about this but let me enjoy running at Gru’s lab… and I leave you with the Minion song (hihi sooooo cute!!!!)

Minion Rush
iOS | Android

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