Should You Exercise When You're Sick?

I try to workout every weekday. I skip some days when I lack sleep but not when I have nasal congestion or even a sore throat. For some reason, I feel that sweating it out relieves me, at least temporarily, of the stuffy nose and helps ease the sore throat. I was not sure if I was doing justice to my health by continually being active when sick so I googled to check what is medically recommended. And this is what WebMD has to say:

"A neck check is a way to determine your level of activity during a respiratory illness," adds Neil Schachter, MD, medical director of respiratory care at Mount Sinai Medical Center in New York. "If your symptoms are above the neck, including a sore throat, nasal congestion, sneezing, and tearing eyes, then it's OK to exercise," he says. "If your symptoms are below the neck, such as coughing, body aches, fever, and fatigue, then it's time to hang up the running shoes until these symptoms subside."

 

So the next time you are wondering whether you should continue to workout while sick, do the neck check. Symptoms above the neck should be fine. If symptoms are below the neck, skip it. When it comes to fever, you need to skip it.  With a fever, the heat is all over your body, hence if is categorized as above AND below the neck. Of course, at the end of the day you need to listen to your body. Even if all your symptoms are above the neck but you feel really tired and unwell, then it won't hurt to just relax and take a day or two off from your regular workout.

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Our First Family Run #mommymilkshakerun2016





Last Sunday, our little family of four woke up at five in the morning and prepared for our first family fun run.  We finished 3k and it was awesome. 

Flashback to 2011 when I just gave birth to Dawn. My cousin was telling me about a run for breastfeeding awareness and invited me to join.  I was not into running then so the thought of waking up in the wee hours of the morning after a practically sleepless night was not my idea of fun. 

 

Years later I learned more about the Mommy Milkshake run but was still not convinced. I figured I already did enough running while chasing the two kids and did not need to register for such an event.  

 

Last 2014, I started running for fitness.  During family trips, I will wake up early on some mornings and run. My kids know my routine and would already ask 'Mom, did you jog this morning?' as soon as they wake up -- side note: I call it running but they know better that it's not exactly that.  Anyway, I joined a few runs since then (3k, 5k, 10k) and really enjoyed it.

 

Fast forward to a few weeks ago when I got an invitation to run in this year's Mommy Milkshake event. I did not hesitate and immediately accepted the invite for me and Dawn. I was hesitant to confirm for Dens since I knew he hated waking up very early, and I knew that Troy might not do it if he knows his dad is not joining.  So imagine my surprise when both of them readily said yes to waking up at five in the morning and running with us. Yay!

A few days before the event, Dens spoke to some friends about running and realized the danger of bringing the kids to a possibly crowded event. He told me maybe we should just not bring the kids. I explained that this will be a family-oriented run and I know they will make sure it is safe for the kids. But his concerns silently became my concerns so I started praying and orienting the kids every night before the run.

The big day finally arrived and we found ourselves at the corner of 34th and 9th street in BGC at six in the morning. And it was not crowded at all!  They had a lot of fun booths for the kids and a few play area where the kids can enjoy while waiting for gun start. I immediately felt relieved and thanked God for a great run ahead of us.

The kids enjoyed going around the booths and even writing on the message board before the run began.


After some stretching an dancing, off we go! I love how Mommy Mundo kept the crowd small.  Unlike other runs that I have joined, you can actually run even at the gun start!

Towards the last leg of the 3k run, our family raced each other towards the finished line. Guess who won?



After the run, Dens told me he was glad we came. Our fears were, obviously, unnecessary and the event fostered discipline and good team spirit within the kids.

I hope to run with my family again in the next Mommy Milkshake event. You should too!

**Some photos are from Mommy Mundo c/o earbuds productions.

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Fitbit Your Way to Good Health

Last year was pretty successful for me health-wise. I ran regularly (finally hitting 10k!)and started sleeping a lot earlier than my usual 12am.  One of the best tools that helped me achieve my goal was my Fitbit Flex.

 

Fitbit has a number of activity-monitoring devices that can fit your individual needs.

I decided to get the Fitbit Flex since it has interchangeable straps so it's a lot more versatile fashion-wise.

They even have Tory Burch designs with gold hardware that has been on my wish list ever since I saw them last December.

There is an application that you may download to your smart phones in order to track your progress. The bracelet also has light indicators that will let you know how much you've progressed towards your daily goal.

The Fitbit Flex tracks your steps for the day. I have set my goal to the standard 10,000 steps since studies have shown that walking at least 10,000 steps daily will allow you to reap tons of health benefits. An article in LiveScience says "One study found that women who increased their step count to nearly 10,000 steps a day reduced their blood pressure after 24 weeks. Another study of overweight women found that walking 10,000 steps a day improved their glucose levels." 

 

On top of monitoring your activity, the Fitbit Flex also monitors your sleep and tells you how many hours of deep sleep you've had for the night.  This motivated me to sleep earlier to achieve more 8 hours of deep sleep.

Here are some snapshots of my Fitbit tracker on my smart phone. You can see how many steps you've taken and which days you achieved your goal. The sleep tracker is also an awesome way to see what your average bedtime is and how you can do better.

To make fitness fun, you may also sync with friends and compete against each other on a daily or weekly race. You would even be able to monitor how much steps your friends have been taking on a 7-day summary.

I got my Fitbit Flex from Singapore since it was not readily available in Manila last year. The good news is that Fitbit is now available in any Digital Walker store in the Philippines. Do check it out! 

Choose the Fitbit that fits your lifestyle and aim for a healthier you this 2016!


 

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My Top 5 Running Gears

Running, generally, is pretty cheap. All you need is a pair of running shoes and you're set. You don't even need any gym membership. But sometimes we need a few things that can help us sustain the race. Here are my top 5 essential running gears:

• Running Shoes - I currently use Inov-8 barefoot running shoes but have been eyeing the Nike Free too. I prefer less bulk when I run so barefoot shoes are the best choice for me. They are lighter and more flexible. If you are looking to buy your first pair, I suggest you go to any RUNNR store to do a Gait Analysis.  The analysis is free of charge and can determine the best shoe type for your feet.  

• iPhone - I use my trusty iPhone to listen to music and podcast during my run. It's also a good tool to monitor your distance and time. I use the Runkeeper app for GPS and stats. Maybe next time i can upgrade to the Apple watch but we'll see.

  

  apple.com

• Running Belt or Armband - You can choose between an armband or Running Belt to put your phone in. I personally prefer a running belt because I have an iPhone6 and I find it too bulky for my arms. My favorite brand so far is Fitletic since it fits well and does not budge when I run.

Fitletic.com

• Good earphones - I personally like Jabra Wave because it's wireless and the fit is very comfortable for long-wearing. I recently saw Jabra Rox Wireless Earbuds which I really like so maybe that's going to be my next target. 

  

  Jabra Wave (Jabra.com)

• Hydration Bottle - Some people do away with water bottles and just rely on hydration stations prepared by the organizer. I do this for shorter runs like 3k or 5k. But for my recent 10k, i brought my hydration bottle with me. I like it because when I start running, I don't want to keep stopping for water as it breaks my momentum. The hydration bottle allows me to continue running while keeping myself well hydrated. I am currently using Fuel Belt single bottle. It's small enough to easily hold but holds a good 10oz of water.

  

  Fuelbelt.com

Of course you can also just do away with everything that I mentioned above and just run free. It's all a matter of personal preference and whatever works best for you. The most important thing is just to take that first step. Now, get started and keep moving.




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Five Tips for Your First Run #NikeWeRunManila

Last Saturday I finally did my first 10k! Read about my journey towards this milestone first if you haven't. Running a 10k was part of my faith goals this year and I can't believe I was able to accomplish it before the half of the year. Praise God for the strength and determination He has given me. 

I finished the race in 1 hour and 19 minutes. I'm very happy with my time considering it's my first 10k. I will definitely join more 10k runs this year and improve my time before moving to longer races.

We got to the race area in Filinvest around 6:30pm and had dinner at the nearby McDonald's. Our goal was to stop eating two hours before the race to avoid running on a full stomach. While I am no expert, I'd like to share a few things that I learned throughout my personal training for this 10k.

10,000 Women

1. Hydration is Key
 

Remember what happened to me when I ran my first 5k in the gym? I almost fainted because of heat and dehydration. I realized later on that I need to drink as much as I can before the run. We usually only remember to drink after exercising when we're already exhausted. On race day, I always stop drinking an hour to an hour and a half before gun start. This way i can avoid toilet breaks during the run that will just add to my time. 

2. Be Consistent in your Training

 
When I started running I could barely run 1k continuously. I persevered by consistently running two to three times a week in the gym. I increased my distance every two weeks to avoid injuries. Strength training, they say, is also very important. I stopped doing yoga last January but intend to practice again next month to build up on my strength.

Fireworks before gun start

3. Entertain Yourself

Fatigue aside, a lot of times i stop running because I get bored. Especially when you're training on the treadmill or running the same route regularly, there will be no new sights to see and after a while it will get boring. Personally, I enjoy listening to podcast and music when I run. I know a lot of professional runners say it's better not to listen to anything and be aware of your surroundings. I admire people who can do that but it's really not for me. I need to be entertained and forget the time while I am running. Of course you need to make sure you are running on a safe path and not have your music too loud that you do not hear incoming cars.

I always ensure I download the songs and podcast prior to my run to avoid internet connection problems during the race. When i run on the treadmill, I also enjoy watching light movies or fun TV show like Ellen DeGeneres or Friends to while away the time. 

4. Practice with your Gears

I will share about the gears that I use for running in my succeeding posts. From running shoes to hydration bottles. It is important for you to use them during your practice to get comfortable with it. Don't attempt to change running shoes prior to the race. Run with the shoes that you trained with. 

5. Set a Goal

This is going to be your motivation. My goal this year was to run a 10k in less than 1 hour and 30minutes. I was able to beat my time but next run I am aiming for less than an hour. That's going to be my new target. As they say, you do not necessarily have to race against other runners. You always race against your own personal best.

And that's it. Have fun and maybe i'll see you in the next race!

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My Journey to 10k

DC Comics Run 2015

One of my fitness goals this year is to run a 10k. While I cannot claim to be a marathoner or a professional runner, it will be a fitness achievement for me. Baby steps, if you will. Who knows, maybe next year's goal will be half a marathon.

I have been physically active for as long as i can remember. In college, when funds were tighter, going up and down 10 floors in my cousin's condominium building was my workout. During summer vacations, my cousin and i would sometimes swim in Manila Hotel, where my uncle was a member, and hit the gym for a good 5 minutes before breaking a sweat in the Sauna which we felt was the actual work out after all.

As soon as I got a job, I saved up to buy a lifetime membership in the most popular gym at that time (yep, to all of you lifetime members, you know what am talking about).  I tried to maximize my membership by working out twice a day. Am not kidding. I would go to the gym at 6 in the morning and workout for an hour. Go home, take a shower, and report for work. During lunch breaks, I would go to the same gym franchise near our office and workout for another hour.

The year I got married, I started boxing. I worked out every morning before going to work and did not miss a day from Monday to Friday. The heavy workout plus the stress of planning for the wedding resulted in a 94 lbs me (I'm 5'2" so that's generally okay). 
 

A year later I got pregnant and stopped working out all together. Three babies and five years later, I was starting to feel unfit and generally sluggish. I decided to start slowly and did Pilates almost every day during my lunch breaks. I did it regularly for a while until a Yoga studio opened near our office.  Curiousity got the better of me and so I tried it and have been practicing Yoga for more than 3 years now. 


3k DC Comics Run

Last December I felt that while Yoga was helping me gain strenth and flexibility, I missed the intensity of cardiovascular workouts. So i decided to enroll in a gym and ran the treadmill about 3 times a week. Now here's one thing that is important for you to know about me. While i have been working out regularly, i am not good at running.  Back in college I practically begged our PE teacher to make me the scorer in our Softball class because i couldn't run from one base to the next.  I felt awkward when i run and never had the stamina for it.  So when I started running the treadmill I could not even continously run for 5 minutes. I'd get so tired immediately after. I decided to start with a mix of walk and run intervals for 2km every workout and slowly built it up. I was already running 3km comfortably when my friends invited me to join them in the Nike 10k run. I was starting to love the idea of running and signed up without much thought. Once we've officially joined the race, I started wondering if i can indeed finish a 10km within a reasonable amount of time. "Reasonable" meaning that the organizer is not yet packing up by the time I arrive at the Finish line. :P

5k Color Manila Run

I had a little over a month to up my game from 3km to 10km. The first time i tried to run a 5km in the gym, I almost fainted. Seriously. It was probably the heat and I was severly dehydrated. After that I learned to hydrate prior to my workout and avoid black tea and coffee as well.

I am now actively running 5km to 7km three times a week (or more) and have already joined my first 3k and 5k run last weekend. I will end this post with some pictures from my past two fun runs. I will update you again once I achieve my 10k goal five days. Let's do this!

Color Manila Run 2015

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Shop With Your Kids at EchoStore, Eton Centris

Have you made your New Year's resolution for 2014? Let me guess. There is probably one item there that is health-related. Whether the goal is to lose 10 lbs, start eating healthily, or enroll in a gym - it all boils down to one thing. People these days are all aiming for a healthier lifestyle.

7 New Years' ago, i made the same resolution. I decided to live heathily inside and out. It's not just getting fit and losing that belly fat, although that's a wonderful bonus, it's also making sure that our family is eating and using the right products. Though i must admit that it has been tough to go all natural and all organic 100% of the time, i am happy that these products are now becoming more and more accessible to the Filipinos nationwide.

When my good friends, Christopher and Sharon Chua, opened an EchoStore branch in Eton Centris, i was determined to visit. I am familiar with EchoStore and was excited to shop for my family.

EchoStore sells Filipino-made products that supports a sustainable lifestyle. They have everything from food to personal/beauty and household products. The Eton Centris branch was made extra special because it's not only a store but also a restaurant (EchoCafe) that promotes healthy but delicious eating.

On top of that, the store has a little play area where the kids can safely read books and play toys while their moms do their grocery shopping and the dads enjoy an afternoon coffee in the cafe. Now isn't that so ideal for all of us parents? Also a great place to meet up with friends for coffee even when you don't have a yaya.

 Here are some of the products that caught my attention while shopping at the EchoStore.

Beansprouts tumblers and ecosacks!

Super delicious Malunggay corn snacks. Malunggay is known to increase breastmilk supply.  Hoard now breastfeeding moms!

Soya Chips in yummy Sour Cream. A great alternative to snacking.

Granola - taste so good with your favorite cereal + non-fat milk. My favorite daily breakfast.

Leyende products

Human Nature products

Can you say healthy ice cream?



Whole Wheat Pancake Mix for your kids! They won't even notice the healthy switch.

GIGA products (side note: i especially love their Eucalyptus Body Spray that i use as a room scent and insect repellant)

Zenutrients products

I bought a few more products during our visit that i was not able to take pictures of like the Island Basics Lavender & Tea Tree Make Up Remover (works like eye magic for stubborn liquid eyeliners!) and a host of various insect repellants that i know are Deet-free and safe for my kids.

Eton Centris is pretty far from where i live but i know i'll find myself back there one of these days. To all of you living in Quezon City, what are you waiting for? Start the year right and jumpstart your family to a healthier lifestyle! Your journey to good health starts today.

ECHOstore Centris Walk ETON Mall, EDSA corner Quezon Avenue, Quezon City
Tel: (632)709.7800

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