Wednesday, June 26, 2013

L3F Kettlebell Sport Diet! By: Coach Timothy Ayson (www.timayson,com)

Burn fat, Build muscle at the same time with this Diet plan from Coach Tim Ayson.




Coach Tim Ayson  The Definition of Kettlebell lifting here in the Philippines produced Elite Athletes through the L3F system (Level 3 System). One of the founders of the FKC (Filipino Kettlebell Club). turning ordinary into extraordinary. Training under coach Tim unleashed the beast mode inside of me. 400 burpees baby! Without Coach Tim/L3F it's chest and arms all damn day for me.. all damn day. It's a place where i developed my mental toughness. Training with my fellow L3F athletes is such a blessing. Good company , intense training and the most important thing..RESULTS!. it's been awhile since i last step foot on that 
gym. I'll be back.  Anyways here the link for the L3F Diet Designed by Coach Tim Ayson! Lower your body fat %, Build Muscle and increase performance.

http://issuu.com/timothykielayson/docs/l3f_kettlebell_diet/1 (L3F DIET by: Tim Ayson)

http://www.facebook.com/FilipinoKettlebells ( Facebook page of the FKC Filipino Kettlebell Club )

http://timayson.com/ ( L3F Kettlebell GYM Official Page )


Happy Training! And may the odds be ever in your favor!.

Saturday, February 9, 2013

Workout Log!




Monday is squat day! Hassle talagang mag train ng legs, pero no choice.  there's a saying that goes "If your not Squatting! You ain't training" Leg press for squat? I don't think so.

Personal Info: 23 Years old  143 Weight /  5'11 Height


Current lifts

Squat: 230
Deadlift 290
Bench 160
Clean & Press 120

Short Term Goal
Squat: 250
Deadlift 300
Bench 180
Clean & Press 150 (above bodyweight)

Current Program:

Monday: Squat 5x3x1 , Bench 5x3x1, Chin ups 5x5 (45mins)
Tuesday:  10,9,8,7,6,5,4,3,2,1 Burpees level 2 / V-ups
Wednesday: Deadlift 1x5, Clean & Press 3x5, Barbell Rows 3x5 (40mins)
Thursday: 50 Burpees lvl 2, Db Thrusters 3x15
Friday: Squat 3x5, Bench 3x5, Chin ups 5x5,
Sat & Sun: 50 Burpees level 2

If you can notice that i always do BURPEES on my rest days is that im trying to lower my body fat percentage, right now i have 11% BF%
I don't do Jogging/running because for me its toooo HASSLE and That's too mainstream! LOL  Burpees nalang LOL.

Intense!!! Take note. By saying intensity its not 2-3hours in the GYM its what you do that makes it INTENSE.

example: Guy A Squating 320 Pounds 1 rep max THATS INTENSE!
              Guy B Bicep Curiling  20 pound DB for 20 reps for 3 sets NOT INTENSE!


Guys! i urge you to become Physically active. Sabi nga ni Socrates "No citizen has a right to be an amateur in the matter of physical training…what a disgrace it is for a man to grow old without ever seeing the beauty and strength of which his body is capable. "– Socrates

I believe we are all warriors! No excuses! STRIVE for excellence in everything that you do. Make the right choice! because the right choice is always the hard one!. 





Wednesday, January 2, 2013





After an intense weekdays from work / strength/conditioning & mma training 
usually at weekends when im still bored.. i do some depus*iefycation.  here's some ex of the ff. 

(Indoor Circuit No rest ) 
20 Burpees w/ push up
20 High Knees
20 Push ups
20 Jump Squats
20 V-ups
20 Mountain Climbers
20 Push ups

Jumping Jack Flash ( saw this one on the web )

50 Jumping jacks
45 Body Squat
40 Jumping jacks
35 Push ups
30 Jumping jacks
25 knee to chest Tuck jumps
20 Jumping jacks
15 Burpees w/ push up
10 Jumping jacks
5 Burpees w/ Push up
================

4 minutes of hell w/ DB thruster
*grab a pair of dbs then go! 20secs then rest for 10 secs. for 4 minutes

I''m inspired by my Kettlebell Coach Timothy Ayson on doing these kind of workouts.
He showed the Meaning of Mental Toughness to never give up, don't quit, leave your EGO at the door, don't be a pussie and to have
the balls to push harder. I'm applying this "Mental Toughness" on every aspect of my life
at work,home & training. challenging myself ; setting new goals. It's not about being cool.
It's about how bad you want it.

Friday, May 4, 2012

Starch Cycling Diet

Time to be Lean and Mean! Lean with power.
Diet: Starch Cycling


Monday – Thursday: Eat Fruits and Ulam Only
Friday – 11am you can return to normal eating
Saturday – All day Normal Eating
Sunday – Cheat Day

In order to build up your threshold for this you need to do it gradually:

Week 1 Monday and Tuesday Only - Wed - Fri minimal Starch and sugar , Sat Normal , Sun Cheat
Week 2-3 Monday - Wed then Thurs - Fri minimal Starch and sugar , Sat Normal , Sun Cheat
Week 4 onwards - Mon - Thurs, Fri minimal Starch and sugar , Sat Normal , Sun Cheat

Starch:

1. Oatmeal
2. Rice
3. Bread
4. Potatoes
5. Corn

Your arsenal during no starch days:

1. Oranges
2. Apples
3. Vegetables (cauliflower, broccoli , etc)
4. Whey protein
5. Coconut
6. Milk
7. Handful of Nuts 3/day
8. Water
9. Beans or Lentils

Supplements:

1. Whey Protein
2. Amino Acid Tablets (Optional)



From my Strength and Conditioning Coach Tim Ayson! ( www.timayson.com) 

No gym no problem! BURN FAT.

This is from my Strength and Conditioning Coach Tim Ayson.
You can do the ff Sets at home.


Set 1


50 Pike Jumps 
50 Pushup Position Hops
30 Pike Jumps
70 Pushup position Hops
10 Pike Jumps 
100 Pushup Position Hops


Set 2


50 Ski Swings 
50 Reverse Jump Jacks
30 Ski Swings
70 Reverse Jump Jacks
10 Ski Swings 
100 Reverse Jump Jacks!




For more information go to www.timayson.com (

Kettlebell Philippines - Southern Manila Strength and Conditioning)

Thursday, October 20, 2011

Quote Time!

Here's a few list of my favorite quotes in life.

Motivational! Nostalgia! Inspirational!

"Another same old day as i open my eye's, nothing new i then realize.
Even though its all the same, the thought of you makes me shout your name,
Because each day i think of you, it makes me feel brand new." by ME

" I cannot turn back time, because the power isn't mine,So I'll close my eye's and dream of you, i hope this dream of mine will come true, that the time will come and we will meet again and live for the moment till the end."
By Me

"If you don't know what you want," the doorman said, "you end up with a lot you don't." ~Chuck Palahniuk, Fight Club, Chapter 5

I just don't want to die without a few scars. ~Chuck Palahniuk, Fight Club, Chapter 6

When the world says, "Give up,"
Hope whispers, "Try it one more time."
~Author Unknown

He conquers who endures. ~Persius

The race is not always to the swift, but to those who keep on running. ~Author unknown, in reference to Ecclesiastes 9:11, "I returned, and saw under the sun, that the race is not to the swift, nor the battle to the strong, neither yet bread to the wise, nor yet riches to men of understanding, nor yet favour to men of skill; but time and chance happeneth to them all."

I have not failed. I've just found 10,000 ways that won't work. ~Thomas Edison

Failure sometimes enlarges the spirit. You have to fall back upon humanity and God. ~Charles Horton Cooley

Our business in life is not to succeed, but to continue to fail in good spirits. ~Robert Louis Stevenson

The winds and waves are always on the side of the ablest navigators. ~Edward Gibbon, The Decline and Fall of the Roman Empire

Even if you're on the right track, you'll get run over if you just sit there. ~Will Rogers

----

Enjoy!

Monday, February 21, 2011

2011

Wow its been awhile blogspot. Can't wait to post new topics about health and etc.

Thursday, April 29, 2010

Updates Coming MORE HEALTH TIPS!

Don't Worry my avid followers (if i have some) lolz. im more inspired right now to pursue this blog thing. Coming very soon..

Friday, November 20, 2009

UPDATES COMING SOON

Sorry Guys! I've been busy hitting the gym and reading some medical books.. Anways don't worry ill update this blog. Next Week Updated na to with NEW HEALTH TIPS/ Gym tips/ how to look good/ etc!. Basta ill update this blog. So i hope na kahit papano this blog of mine is helping you in any way. So peace. And Advance Merry ChristmaSSss!

Wednesday, September 9, 2009

Words from the Champions!!!


Hope kahit papano ma motivate kayo ng mga quotes na to.



"The day i stopped worrying about stats is the day i started winning"

-Shaquille O'neal ( Led two teams to NBA titles )



" I can accept failure, everything fails at something. But i cant accept not trying "

- Michael Jordan ( Greatest Basketball Player of all time )


" There are only two options regarding commitment. You're either in or you're out. Theres no such thing as life in-between"

- Pat riley ( 3rd man in NBA history to win NBA titles with two different teams )


" The only correct actions are those that demand no explanation and no apology."

- Red Auerbach, ( 9 time NBA champion Coach, Boston Celtics )


" Good, better , best. Never let it rest. Until your good is better and your better is best."

- Tim Duncan ( Led the San Antonio Spurs to four NBA titles )


" I believe that if you train hard, the fight will be easy. NOW YOU KNOW "

- Manny Pacquiao ( Boxings Pound for pound Number one fighter ) you know.
====================
Hindi copy paste yan!! Type ko yan with my own two hands..

Get Rid of a Cold Quick!!


Move over, vitamin C!! The best nutrient in preventing a cold is Vitamin D!! according to a new study in the Archives of Internal Medicine "Without vitamin D the cells in your immune system that kill viruses dont function as efficiently"


So pano ba makuwa tong vitamin D??


A:Morning Sun! from 6am( may sun na yan minsan) -10am rich ang sun with vitamin d.


or vitamin d supplements!


how to know your vitamin d level in your body??


A: Have your doctor measure your blood level of 25-hydroxy vitamin D if its below 30 nanograms per milliliter, build it back up with 1,400 IU.


---------------------------------------------------


Source: Men's Health Magazine < ( Pag meron ka nito Healthy Living ang abot mo )



Friday, July 17, 2009

Live Healthy and Loss/Gain Weight!! the EASY WAY




Yes! my first post since way back , So many activities anyways Their are plenty of ways in order to stay fit/healthy/ and have that sexy/coverboy like body You can hit the gym 3 times a week, stay out of those fats/junk foods, have your own style of diet, drink those L-carnatine juice stuff, eat fruits etc.


usually you get the results a little bit too late, Anyways a friend of mine tells me about this shake that can help you loss weight and clean your system. According to my friend Seph its about the Weight-Management programs help personalize your protein for your body, helping you feel full and energized as you shed unwanted pounds. With a Cellular Nutrition® foundation, Weight-Management Programs includes a customized meal plan to help you get in shape and stay that way.


SO for more information click the link below. And Enjoy Living A Healthy LifeStyle!!


Sunday, July 12, 2009

ill be Updating this blog soon ASAP!!

i hate my busy life..anyways dont worry healthy living updates coming up real soon..

plus with new workout tips on how to stay fit!

from: Guian Yeo AKA Cardio Nurse

Monday, February 16, 2009

The Roots of Acute Myocardial Infarction (Heart Attack)



Coronary atherosclerotic Heart disease is the beginning of every heart attack. this is the Pathophysiology.

I. Fatty Streak ( eating of fats can cause your High Density Lipo Protein or Good cholesterol not to function very well, and allowing the Low Density Lipo Protein or Bad Cholesterol to take fat in any part of your body.) the Fat will be in the endothelial layer of the arterial vessel of your heart
dito dumadaan ang blood papunta sa heart natin.

II. Activation of immunesystem. Our Immunesystem always respose in every abnormality formation in our body. the Immunesystem will release Macrophages (WBC) and go the area with the fatty streak.

III. Phatocytosis(cellular eating/Battle) the Macrophages (WBC) will eat the fats in the arterial vessel in your heart

IV. Endothelial injury (due to III) in every battle meron mga namamatay. Or ruins! parang ganun din dito.

V. Formation of platelet plug (Blood Clot) because of the injury of the endothelial layer job ng platelets to restore.

VI. Migration of Fibrin/ smooth muscles formation of plaque (atheroma) Fibrin makes the platelets strong. therefore mas lalakas ang platelet to cover the injury.

VII. Rupture of atheroma (Because of bloodflow) like i stated here earlier.. bcoz of the blood flow hindi kinaya ng atheroma.. kaya nasira to.. due to another injury it will for again a platelet plug..
palaki ng palaki ang platelet plug.. because of that hindi na makaka flow ang blood because of the platelet plug.. nakaharang na to sa blood flow.

Thats the cause of heart attack. And unstable angina pectoris/ Chronic stable angina pectoris.

Treatments: Nitroglycerin(Nitrates)- vasodilation
Isosorbide Dinitrate ISDN

Indications:

PCTA- Percutaneous Transluminal Coronary Angioplasty - use of balloon catheter inserted in the femoral artery...

CABG- Coronary Artery Bypass Graph - Getting the great saphelous vein/ mamory/ radial/.


Copyright 09-10

Guian C. Yeo RN,MS (lolz)

Monday, February 9, 2009

Money Problems?? Solved!


As the unemployment rates tend to rise this year. the right thing to do protect yourself by having enough money/savings etc. Try saving 10% of your money everyday. example is you have 100php this monday, save 10php dont spend it, (its very effective)

garage sale, sell items online. Sell things that are not usefull to you anymore, turn them into cash. sell them on ebay or log-in to any buy and selll forum. Or use the newspaper/classified adds to sell your stuff. have a yard sale.


Check your hobbies (important factor) Nasa hobbies mo nakadepende and magiging savings mo.

because hobbies often cost money like (pc,mall,bar,book,eat) etc. But theres also an alternative way to turn your hobbies into a source of income, and enjoy playing for profit.

how?

example play basketball them makipagpustahan kayo, or in cock fights, horse racing! lolz!

joke lang guys! joke lang. And betting is to risky. Buti kung risk taker ka. lolz


Start a blog and advertise your stuff.

=========================


Happy Valentines Day to All. My Family, My Happy Leinathan ,my Friends, my group 20, and my dogs.

In a Date you have to smell good!!


Girls understand that men need a strong scent/fragrance to reflect their masculinity.

its not an excuse to bathe in a strong cologne, syempre plus factor ang smelling good na guy to any girls. especially in our country when its very hot and sometimes lang cold. i have read this magazine and i saw this new/latest fragrance from Versace.


lucky for me, may friend ako na meron nun. the brand is

versace pour homme, this may surprise you because of its

buoyant (capacity to remain) yet masculine scent.

with aromatic notes that is suitable for modern man today;

im sure you will be 100% confident pag gamit nyo to. its

P3,450 php


The Perfect Skin

according to korean researchers found that fish oil may help prevent wrinkles and other skin informalities . When the scientist treated skin with eicosapentaeonic acid (omega 3 fat in fish oil)

then exposed the epidermis (outer skin layer) to light, the number of collagen-destroying proteins dropped by 75%. now thats cool!

Wednesday, January 21, 2009

Big Machine
























Big Machine by: the Goo Goo Dolls (Dedicated to my Friends)

Ecstasy is all you need
Living in the big machine now
Oh, you r so vein
Now your world is way too fast
Nothings real and nothing lasts
And I?m aware
I?m in love but you don?t care
Turn your anger into lust
I?m still here but you don?t trust at all
And I?ll be waiting
Love and sex and loneliness
Take what?s yours and leave the rest
So I?ll survive
God it?s good to be alive

I?m torn in peaces
I?m blind and waiting for
My heart is realign
I?m blind and waiting for you

Still in love with all your sins
Where you stop then I?ll begin and I?ll
I?ll be waiting
Little like a house on fire
What you fear is your desire
It?s hard to deal
I still love the way you feel
Love is angry little girl
Drowning in this peaty world
And I?ll
Glue your own tools
Swallow all your bitter pills
That?s what makes you beautiful
Your all alive
I don?t need what you an?t got

I?m torn in peaces
I?m blind and waiting for
My heart is realign
I?m blind and waiting for you

I?m blind and waiting for you
I?m blind and waiting for you
No I can?t believe it?s coming true
God it?s good to be alive and I?m still waiting for you
No I can?t believe it?s coming true
I?m blind and waiting for you.

Thursday, January 15, 2009

HIV/ AIDS Viral Progression














(Finding People With Human Immunodeficiency Virus is impossible, only Superman can do it haha)

The Japanese TV-Drama "Precious Time" which aired here in the Philippines, it gave me the motivation na gawin tong topic, nakakainspire kasi..

About the Human Immunodeficiency Virus (HIV) infects cells of the immune system in the human body by destroying CD4 (T-Cell) , Lymphocytes. CD4 cells defend the body against attacks by bacteria, viruses and other harmful germs. A person with HIV will have a continuously decreasing number of CD4 cells.

the body becomes more vulnerable to many different types of infections- leading to certain cancers,lung,brain and nerve illnesses, and mortality

HIV virus is found in body fluids such as semen,blood,vaginal fluid, and breast milk.

Most People who get the disease dont know that they've been infected because its a chornic process, meaning late na lalabas ang symptoms.

The Term Acquired Immune Deficiency Syndrome (AIDS) meaning its the later part or most advanced part of HIV infection, CD4 cells are going less than 200cells per cubic millilitre of blood

You can develope Pneumonia,diarrhea,eye infections, and meningitis,fever and also cancer cells can also develop.

People who have HIV and not treated will have a HIV-related illness in 5-10years
time between infection with HIV . and being diagnosed with AIDS can be 10-15yrs sometimes even longer, it depends!

Mode Of Transmission
:Unprotected Sex (Oral SEX)
:Contaminated Blood transfussion
:Contaminated syringes
:child breast feeding ( mother with HIV)

Disease Cannot be Transmited by
:Being near a person with Aids
:Physical Contact with Aids (shaking hands,huging) w/o exchange of body fluids
:Contact with body fluids like sa simple kiss,smack kiss,sharing toilet,sneezed,drinkig from the same glass,using same spoon and fork.. ( kaya nga STD! sexual transmitted Disease diba)

Wednesday, December 17, 2008

Character of the month of December "Piccolo"


Name: Piccolo

Othernames: "the namekian", Mr Green, Evil King Piccolo, Piccolo Jr.

Birth: Planet Earth/Planet Namek

Transformations: Fussion with Neil, Super Nemek (fussion with Kami)

Origin:Piccolo's original incarnation was introduced as Evil Piccolo (Piccolo The Great Demon King), known as King Piccolo in the English dub, the evil counterpart of Earth's guardian, Kami. Right before his original body was destroyed by Goku, King Piccolo reincarnated himself into the form of an egg, which then hatched into his reincarnation, Piccolo Jr.

Piccolo emerged several hundred years later during Dragon Ball, only to be killed by Goku. Before his death, Piccolo reincarnated himself in the form of a son named Piccolo Jr., whom he intended to have continue his mission of world domination, and avenge his death against Goku. Three years later, Piccolo Jr. entered the 23rd World Martial Arts Tournament under the alias "Ma Junior" (Demon Jr). Piccolo fought Goku in hopes of avenging his father and ruling the world, but was defeated in the final round.

Five years later, Piccolo was confronted by an alien named Raditz whose power greatly surpassed that of even Goku's.[4] Realizing the evil Saiyan would thwart his plans for world domination, Piccolo teamed up with Goku in an attempt to stop Raditz from destroying the Earth, and so that Goku could retrieve his kidnapped son.[5] When the two arch rivals teamed up, Piccolo was able to defeat Raditz, and conveniently eliminate Goku at the same time with a new technique that he originally intended to kill Goku with, the Makankosappo (Special Beam Cannon). During the battle, Gohan had revealed an amazing hidden power, and Piccolo knew that it would be useful against the two other Saiyans that would be arriving a year later. It is also later revealed by Kami that Piccolo sensed his upcoming death against the approaching Saiyans, and that his attempt to train Gohan would've resulted in him gaining a successor.

After being defeated by Android #17 and Android #18, Piccolo seeks to unite with Kami, and gain another massive increase in power. After uniting with Kami, Piccolo becomes aware of a more dangerous threat named Cell, even more powerful then the androids who had defeated him and the others earlier. Before his second encounter with Cell, Piccolo once again battles the androids, except this time he battles #17 one on one. After a somewhat even match, Cell arrives on the battle scene and needing to absorb the androids to complete his power, Cell attacks and Piccolo attempts to thwart his plans to gain power. Piccolo is nearly killed by Cell, and he is forced to participate in a Martial Arts Tournament created by Cell called the Cell Games where he fights one of the seven Cell Juniors that are created by Cell, who are later destroyed by Gohan. During this time, Gohan surpasses Goku and defeats Cell, saving the Earth from total destruction.

Seven years later, Piccolo acts as a trainer to Son Goten, Goku's second son and Trunks ,Vegeta's son, and their fused form Gotenks. Piccolo trains the boys in fighting the evil creature Majiin Buu and he later gives his energy to Goku's Super Spirit Bomb, which Goku uses to defeat Buu once and for all.

In Dragon Ball GT he is severely injured by Gohan while he was possessed by Baby and later dies with Earth in order to destroy the Black Star Dragon Balls. He goes to Heaven but then requests he is sent to Hell in order to free Goku when he is imprisoned there. He can be seen putting Hell in order and protecting the rulers there. In the final episode, Goku stops in Hell to see Piccolo. He tells Piccolo that he will be leaving and that they are glad they met and teamed up. He also says that he has become a good friend and he will get out of Hell someday. They shake hands and Goku leaves while Piccolo stays behind.



Abilities:
:Special Beam Canon
:Masenko-Ha
:Hellzone Grenade
:Grenade Fire
:Renzochou energy-dan-dan
:Gekiretsu Kodan Light grenade-ha
:Regenaration
:telepathy
:Nemik fussion

Memorable Quotes of Piccolo:

Piccolo: Even with the energy you took from me, my power is still far greater than your own.

Piccolo: Not bad, for an early prototype. (talking to cell)
----------------------------------------------------------------
Piccolo: [Talking to his split form] Hey, make a mental note - tails grow back

Piccolo: I've never had real feelings about anyone before... Grr... I don't like it!

Piccolo: Fool! Never believe anything the enemy tells you!
-----------------------------------------------------------------
Piccolo: We can't give up just because things aren't the way we want them to be.
-----------------------------------------------------------------
Goku: What did that Shin say to you? He wasn't rude was he? Do you want me to set him straight for you? I bet if I told him you were once the Guardian of Earth he'd have a little more respect!
Piccolo: No! Don't do that! Please! Don't do anything! Please don't!
-----------------------------------------------------------------
Piccolo: My ears do more than just frame my face.
-----------------------------------------------------------------
[Piccolo and Vegeta sit back to back on a tiny island]
Piccolo: Is it over?
Vegeta: Not until the fish jumps. [a fish jumps out of the water]
Vegeta: It's over.
-----------------------------------------------------------------

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