Trying out the GGX classes at Gold's Gym

Gold's Gym (Photo credit: Wikipedia)

Well, my old  gymclosed at the end of January and 15 days later, it got resurrected under a new name.  Fitness First Cebu is now Gold's Gym.  I am basically moving from a world class brand to another.  really do not know what to expect because the main reason I joined a gym is to join the group classes.

At Fitness First, I got my fill of Les Mills programs.  I really love BodyJam, Sh'Bam, Hardcore, and the many other classes.  I know that Gold's Gym have similar programs but I know it's gonna be unfamiliar to me.   

Yesterday, I visited my old gym to join the launch of their new cardio programs.  I see a lot of Fitness First Cebu regulars who went to have a taste of what is coming with the Gold's Group Exercise.  We were treated to many new possibilities.  

A few programs have somehow made a good impression with me.  I will definitely join a Step workout once it is offered in Cebu.  For kicks, I really join or at least watch the striptease class. The instructor for the striptease was a hunky guy with a beard but he can strut in 4 inch heels like a pro.  The zumba and other dance programs were really challenging but a lot of it is latin which is not favourite. Piloxing is kind off odd compared to BodyCombat or BodyBalance but i'll give it a chance.

It was productive Sunday and I am looking forward to the real classes. Here are some pictures from the program launch.

Ten Things that I will miss most about Fitness First Cebu

I am about to start a new chapter of my battle against the bulge as my home gym for a couple of years is closing down.  Fitness First Cebu has been a big part of my life in the past couple of years and I am really sad that it is closing down.  The gym is going to close this Saturday and all I can do is look back on the many good things that I will miss about my beloved gym:

10. Trainers and Staff

I will definitely miss the friendly trainers and Staff like Josh, Sherman, Vince, Cha, Wela, Aiza, Janice, Nita, Rane, Johnson, etc.  I am so used to see them everyday that February 1, 2015 will really be like starting over.

9. FF Lounge

The lounge has been a place that I met new friends.  I have talked about business here.  We even have several parties here. I used to enjoy drinking coffee or tea here while cooling down a bit before taking a shower.

8. Body Pump and Hardcore

Can you imagine yourself pumping weights for 1 hour with minimal rest or have you tried a 30-minute high intensity interval training the focuses on the core. These 2 classes have been a staple to me last year. The class is intense and I really enjoy the instructors. 

7. The Squat Rack

I used to hate squats but since it is one of the most important weights exercises I forced myself to do it. The more I did squats, my feelings towards it changed.  It became my favorite exercise.  I do heavy squats almost everyday. I am probably one of the very few who spends a lot of time in the Squat Rack among Fitness First Cebu members.  I will surely miss this spot. 

6. RPM

Fitness First Cebu also boast off one of the best spinning classes in Cebu. The tracks are current and the instructors are very dedicated to their craft. I may not have done much spinning lately but the RPM class has been one of the reasons why I lost a lot of weight last year.

5. Body Combat

One of the most intense work outs that I ever had was in doing body combat. It is a total body workout that incorporate moves from different martial arts. I always enjoy the Muay Thai tracks.  

4. Body Balance

Personally, the hardest group exercise workout for me is the Les Mill's Body Balance.  The workout challenges my body but my mind as well.  It made me more flexible and it also showed me that I can do things that I thought I cannot do. I always love the last part which is meditation.  Body Balance is not all yoga. It involves Sun Salutations and Pilates. The soundtrack of a Body Balance workout is just amazing.

3. Group X Instructors

I have been a big fan of Group Exercise. A lot of people go to the gym to work out on their own but I am one of those who go to Fitness First because of the group classes. Fitness First has the best lineup of group classes and all their instructors are competent, fun, and friendly.  Someday, I might join another gym but in the end the instructors in my new gym will always be compared to my Fitness First Instructors. They are the gold standard and they have set the bar quite high.

2. Dance Classes (Body Jam, Sh'Bam, Zumba)

I am one of the guys who loves to dance at the gym.  There were many times that I am the only guy in class save for the Dance Instructor. In the last few months, dancing is the only reason that I go to the gym. These dance classes are the reason why I wake up early and drive faster to get to Ayala in the morning.  I do not know if there is a gym that can match the dance line-up of Fitness First Cebu.

1. My gym buddies aka FRIENDS

I made a lot of friends at the gym. I practically see and talk to them everyday.  We come to class together. We joke. We laugh. We won't be seeing each other as often anymore. January 31, 2015 is like a high school graduation. Friendships may not end but it is gonna be different. 

The situation is tough but life has to go on.  My struggle to attain a better body will continue. A big change is coming and it is also a great time to try out new things.  I always told my friends that to be the best that we can be, we have to venture out of our comfort zone.  The gym was my comfort zone for quite a while and the Fitness First closure will force me to grow and show a different kind of passion and commitment towards my physical goals in life.  I pray that this turning point is for the better! Kia Kaha!!!

Related articles

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• Getting Fit For 2015
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• Fitness First Cebu to launch the New Release of Les Mills Programs
• Dance Dance Dance to Lose Weight...
• The night that I danced....
• Some perks of being a fitness first member

Fitness First Cebu Zumba Marathon

Fitness First Cebu has been my gym for 6 years.  Unfortunately, the gym will close on January 31, 2015. I am quite disappointed that it is closing but i realized that I just had to make the most out of the last few days of the gym.

One of my favourite workouts there are the gym is Zumba.  Even if I am just the only guy in class, I persist to enjoy at least 2 hours of dance workout every week. Recently, the Zumba instructors of the gym decided to organise a Zumba event at the Ayala Terraces. It was supposed to be held last December 6 but due to Typhoon Ruby, it was postponed to December 8.

Many members attended the Zumba Blast.  The Fitness First Instructors who were handling the event were Emilie Lao, Marvz Allison, Zalde Berdon, Cire Isidro, and Cai Durano.  The crowd was entertained with a 3 hour energetic Zumba class.  There were also guest instructors from other gyms who performed challenging and enjoyable Zumba routines.

Me and Rupert, Siam Reap's soon to be Zumba master

Fitness First Cebu Successfully Launch the New Releases of Les Mills Programs

Last week was a hyper week for the gym regulars in Fitness First Cebu as the group exercise routines were updated for the new quarter.  Although the Philippines are like one month late compared to other Les Mills gyms worldwide, the new releases was the definitely the wait. The new programs are making me more interested in joining more group exercise classes in the future.  I joined every launch last week.  Here are some of the pictures taken the different classes last week.

Edcel Seniedo leading the warm-up for BodyJam

BodyJammers before the start of the class

Specially printed BodyCombat 67 launch shirts

Sh'Bam afterclass

BodyPumpers posing after an excellent work out

Wacky time after an amazing BodyBalance class

Challenging but doable poses

RPM 60 Launch participants

Jump Kicks at BodyCombat

The amazing lunge track of BodyPump

Links:

Fitness First Launch schedules
Dancing to lose weight
Junmar Fajardo enters first ever PBA finals
Les Mills website

Fitness First Cebu to launch the New Release of Les Mills Programs

It is a new quarter and Fitness First Cebu will once again launch the new release of the different Les Mills Group Exercise Programs.  The Les Mills programs has helped me a lot in making my gym experience more enjoyable. The different group exercise programs has its own fun and difficulty factors.

Here is the schedule for those interested to join any of the program launches:

That programs that will be launched tomorrow will be Zumba, Body Balance, Body Pump, and Sh'Bam. Zumba is not a Les Mills program but it is one of the most popular dance workouts.  Body Balance combines Taichi, Pilates, and Yoga into a challenging workout. Body Pump is a 1 hour total body workout using weights aided by the latest pop hits. Sh'Bam is a dance workout similar to Zumba with a hippier vibe.
On Friday, three additional programs will have its launch.  BodyJam 66 will be launched in the morning. BodyJam is a challenging dance workout that will help someone to lose weight and rule the dance floor. BodyCombat is mixed-martial arts inspired workout that has moves taken from Muay Thai, Karate, Taekwondo, Boxing and other forms of martial arts. RPM is a spinning class designed by Les Mills.
I will be joining all the launches and will write a review on the things I love and not love with the new releases. The Les Mills programs is standard in countless of gyms worldwide and it is updated quarterly. Normally when the programs are launched, our gym will have an open house of sorts. For those interested in joining these Les Mills programs in Cebu, check out Fitness First Cebu in Ayala Center.

Links:
The Night I Danced
Dancing to lose weight
Zumba fever in Cebu
International Fitness Week
Run with Venus Fun Run

Tracking my Progress: Body Composition Analyzer (10-02-2013)

Fitness First Cebu has a body composition analyzer that helps those trying to lose weight monitor progress and track  the changes in their body. I was quiet hesitant to check myself in the past few months because when I first tested it, the machine gave me a metabolic age of 62.  I knew I had a long way to go to a healthier body and I did not want to be discouraged so I did not test often.

I found the weighing scale in the men's locker to be unreliable so I decided today to have a go on the Body Composition machine (Tanita) just to check how much do I actually weight.  Last year, I weighed around 107 kilos. I have diligently going to the gym for 10 months now.  Here are my latest figures:

Body Type: STANDARD

Age: 37

Gender: MALE

Height: 170 cm

Weight: 89.2 kg

Fat %: 28.8%

Fat Mass: 25.7 Kg

Fat-Free Mass: 63.5 Kg

Muscle Mass: 60.2 Kg

Total Body Water: 46.6 Kg

TBW%: 52.2%

Bone Mass: 3.3 Kg

Basal Metabolic Rate: 7594 kJ / 1815 cal

Metabolic Age: 52

Visceral Fat Rating: 15

BMI: 30.9

Ideal Body Weight: 63.6 Kg

Degree of Obesity: 40.3%

Target Body Fat% for the Quarter: 22%

Fat to lose: 7.8 Kg

I am a long way to go to my desired fat % level but at least I have improved since I last checked.   I have to continue my exercise program and improve my diet.  It's still a big challenge but I will go on and keep on improving. 

Links: 

Breaking the 210 lbs. barrier

Dance to lose weight

How I look a year ago

3-11-2013: Fitness First's International Fitness Week

Fitness First is celebrating the International Fitness Week beginning today until March 17.   The nice thing about this week is that non-members will be able to enter the gym and join the exciting, weight-loss activities.  Here is a link for your free pass at Fitness First.  I hope to see you at the gym. ;)

3-4-2013: First workout of the month

I have not worked out for the past 3 days.  I was giving my job my full attention for that time. I also started shopping for food as I would be preparing most of the food that I will eat.  I do not want to be at the mercy of other people especially now that I am more watchful on what I take in. It is not going to be easy but the rewards will be great when I succeed.

Gym Work

30 mins Zumba
1 hour BodyPump
1 hour Sh'Bam

It was a Bodypump day today and it was sandwiched with 2 dance workouts.  It was fun.  I was a bit late for the Zumba class but I was able to catch up and dance the nice parts. Bodypump today was mix and match and I really had a hard time finishing the biceps and triceps routine.  The biceps routine became hard because I used heavy weights (same as my chest and legs).  Triceps were hard because I did dips which I have not done for quite a while plus it followed that hard biceps track.  All in all, it was a great day at the gym.

Food

Chorizo Sandwich
Torta + Fit 150
Pinaypay (Banana Fritters)/Almonds/Potato Chips
Roast Pork + Salsa
small cone Ice Cream (choco chip cookie flavor)

I practically skipped lunch and for dinner, I cooked Roast Pork.  It is not really fatty, it was more protein than fat. I did not eat rice but I had ice cream for dessert.

Supplements
1 Tab Ripped Fuel Extreme
1 Tab Amino Chewables
Energy Drinks

Links:

Fitness Goals for March
Plans for March 2013
Curing my Japanese food craving by giving in

2-27-2013: Breaking the 210 lbs barrier

I think I have finally broken through my 210 lbs resistance level.  I had myself weighed in the official Fitness First Cebu weighing scale and my weight was 94.3 kilos (207.5).   Hopefully, I will still weight around that level when I weigh myself tomorrow but I am quite confident that I am going to be blow 210 lbs.  My next target will be below 200 lbs. It could take me from 2 weeks to 1 month to achieve this.  It all depends on my exercise pace, activities, diet, stress, and job related events. 

I am also planning to increase my Ripped Fuel dosage to the maximum 2 caps a day starting March.  I will probably do it every other day before I make it the regular dose. 

Gym Work

10 mins BodyCombat
30 mins HardCore
1 session SH'Bam
10 mins stretching and massage
I came to the gym around 8:15 and I was able to catch the last track of the BodyCombat led by Maricar "Cai" Durano.  I finished the track and completed the abs track and the cool down. Afterwards, I joined the HardCore class. HardCore is an intense 30 minutes session that involves plyometrics and other exercise routines  which focus on strengthening the core and its supporting muscles like the shoulders and the hips.  It involves some running, skipping, floor ab work, and some balancing.  I barely survived the class but still managed to pull it off. I still need to have the stamina to execute many of its moves. After the class, I joined the Sh'Bam dance class. Sh'Bam is fun as it uses popular tracks and the moves are easy to imitate. I ended up sweating really hard at the end my day.  I capped the work out day with a stretch and I did some massage moves using rollers.


Food

Spam + Fried Egg Sandwich
Hainenese Fried Chicken + Rice + Kuchay Dumplings
Pistachios /Almonds / Shrimp Crackers
Ramen + Tuna Sahimi

Well, I still made sandwich for breakfast since I still have bread in the ref.  My sandwich was made of 2 slices of Spam with a sunny side up egg with 3 loaves. I went back to Hainanese Delight in Robinsons Cybergate for lunch. I tried their other entrees. I enjoyed lunch after a somewhat draining work out. For dinner, I basically had instant noodles and sashimi.


Other Activities
90 minute Massage at Ming Thai Spa.
I had an oil massage plus foot massage in one of my favorite spas in Cebu. The masseuse was quiet strong so I really enjoyed it.


Supplements
1 Tab Ripped Fuel Extreme before breakfast
1 Tab Amino Chewables at bedtime
1 Scoop Endurance Fuel
1 Powerade
I practically used Powerade and Endurance Fuel as mid and post exercise drinks. 

Links:
Info on Endurance Fuel by Twinlab
My journey to a fit body
Fitness First Cebu Club Info

2-26-2013 Fitness Journal Entry: My First Entry

Today marked the first time I worked out since reviving this blog.  I started to take Ripped Fuel Extreme yesterday.  I just took 1 tab before breakfast.  Yesterday, it felt weird for a while as I felt my heart beat a bit faster after breakfast specially after I took down a cup of native chocolate drink from tableya I bought from Argao. Today tough, I felt good and I really had a great time at the gym.  The only surprise that I got is that I seem to lost a couple of pounds in the past 3 days.  I was like weighing around 212-215 lbs last week and when I weighed myself today after working out I am below 210 lbs.  I was like in the 206.5-207 range. I do not know if it is the effect the supplement or the weighing scale is rigged.  When I got home in the evening, I weighed myself again fully clothed this time (in the gym I am only in my jockeys). My weight was below 97 kilos (213.4 lbs).  The last time I weighed in that weighing scale in my shorts, I was like 97.1. I got reading 96.8 or just 213 while wearing leather shoes, office polo and undershirt, and slacks.

Tomorrow, I will weigh myself in the digital weighing scale in our gym to verify my results. I really do not like the idea of suddenly losing like 5 pounds in just 3 days to think that I did not go to the gym  from Saturday to Monday.  I did go swimming last Saturday but I also ate a generous amount in our company outing in Woodruff Beach, Argao.

Gym Work

1 Caloy Dumbell Circuit (at 40 lbs - 12 reps). My circuit includes Goblet Squats, Deadlifts, rows, pullover and press.

1 Hour BodyCombat 

1 Hour BodyBalance

My circuit routine is my warm-up.  It is 60 reps of activating my main muscles like legs, back, chest, core, shoulders, and arms. BodyCombat is a program develop by Les Mills which is being offered as a group exercise at Fitness First Cebu. It involves moves from boxing, karate, muay thai, and some pilates that is rolled into an intense 1 hour cardio workout. Bodybalance combines yoga, tai-chi, pilates, balancing, and meditation for relaxing yet challenging workout that will improve flexibility as well as strength specially in the core. 

Food

Tocino + Egg Sandwich

Hainenese Chicken + Noodles + Rice + Dumplings

Pistachios 

Grilled Pork + Rice

I made a sandwich for breakfast that included 3 slices of bread with a few slices of pork tocino and 1 hard-boiled egg. I wanted some carbs and pretty much protein for breakfast. My lunch was a bit as I had a lunch meeting in a newly opened food establishment so I practically ordered some interesting dishes. I ate some pistachios for snacks then had a light dinner with a little rice and some slices of grilled pork.

Supplements

1 Tab Ripped Fuel Extreme before breakfast

1 Tab Amino Chewables at bedtime

Links:

Goblet Squats

Products of Argao, Cebu

Info on Les Mills programs

2013 Revival

I haven't been writing in this blog as I became preoccupied with other things like work, studies, and business in the past couple of years.   I realized that I have ignored this blog for quiet sometime. Well, the new year has come and I am able to revisit this elusive goal once again.  The goal to be in the best physical shape in my life.

You see, I am already 36 and turning 37 in September.  I felt that the years of eating delicious foods like lechon, humba, rosquillos, dugo-dugo, kinuposan, chicharon, ginabot, etc. has slowly taken its tool in my body.  It shows in my belly and I could feel it in my knees, back, teeth, etc.

I realized it is time to recommit to a goal. Elusive, yes. Noble, perhaps.  Impossible, definitely not! I am dreaming of 6 pack abs, 32 inch waistline, V-shaped body, and having the strength and stamina of a 20 year old. I am declaring a fight against obesity... once again. ;)

Actually, I started renewing myself a couple of months ago.  It started when I wanted to cut my dormant membership in Fitness First Cebu gym. Well, when I visited Fitness First I somehow decided to give myself a month of working out and see what happens. Now it has been almost 4 months that I have been diligently going to the gym.  

I am starting to see some nice results.  I sure lost pounds. From around 234 lbs (106 kilos), I am now around 212 lbs (96 kilos). Twenty pounds or Ten Kilos lost.  Not bad.  I am just practically just getting started. My waistline has gone down from almost 40 inches to just 36.  I was able to wear some clothes that I have not tried on for 2 years. It really feels good but I know that I can lose more pounds and inches.

What have I done so far in the past 4 months?

1. For Cardio, I mainly danced.  I dance practically everyday.  I join Zumba classes, and some of Les Mill's Bodyjam and Sh'Bam.  It is quite nice that my gym offers such programs.  It might be a bit embarrassing for a guy to join these classes but dancing is a pretty effective and fun way to lose weight. When I started to go back, I felt that I was too heavy to fully exert in running. At 36, I don't think my knees and tendons was fit enough to run.  I also get bored with treadmills.  Dancing somehow develops  your coordination and in a way, memory. A few weeks of dancing made me up and running again and slowly, I was able to incorporate activities like spinning and even some running. 

2. My weight training program is all about developing stamina.  It is mostly high reps with light weights. I also joined another Les Mill's program called Bodypump. Bodypump is high rep work out that is equivalent to around 800 reps per session. A whole Bodypump session will have tracks for legs, chest, back, triceps, biceps, shoulders, and abs.  It is a complete workout that will surely improve stamina while toning your muscles at same time.  By joining this program, you will also learn how to properly execute moves like squats, presses, lounges, and lifts.  This practically preps you to tackle heavier weights in the free weights section in the gym.  I also sometimes use weight machines and work with materials like stability balls, kettle bells, and VIPr.

3.  For abs, I am doing mostly planks and modified planks like stir the pot and mountain climber. Core strength for me is more important that just having 6-pack abs.  A stronger core allows you to train better and perform better not only in the gym but also in the real world. 

4. I also started supplementing myself after 2 months.  I used Ripped Fuel Extreme. I just basically use half of the maximum dosage which is 4 capsules a day. I just use 2 because I do not want to have caffeine overdose.  I am quite happy with it so far but I am switching to Ripped Fuel 5X for the next month just to mix it up. I have not used protein supplementation yet but I will probably do it soon once I increase my weights workload.

I am practically resolving to write more in this blog and hopefully I will be able share my experience towards achieving a nice body even my mid-30's.

Here some of my pics in the last couple months. ;)

Downing a beer on my 36h birthday last September...;)

Walked at the Pink Run in October ;)

Travelled to Tagaytay in November

Joining a dance presentation at the gym in December

Island Hopping in January

Doing some effort in Philhealth Fun Run in February.... ;)