fitness tips

  • Are You Eating Too Many Carbs? Watch Out for These Telltale Signs

    There are many low carb diets here and there, and we can't blame these low carb eating plans, for here are numerous negative effects of consuming too much carbohydrates.

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  • Fitness Goals: How to Stay Motivated

    Fitness Goals: How to Stay Motivated

    So you have started a new fitness routine, you feel good, you start noticing great changes, and people around you start seeing it too. Your start was so high-energy, so pumped-up, and you talk about it non-stop, but after a few weeks, energy levels start to drop down. Your enthusiasm, strength, and focus start to leave you. There comes a time when it’s cold outside and you prefer to sleep in rather than jog. Or you might think that since you have dropped a few pounds, skipping a day at the gym won’t hurt. And this is why you are back at another “start” of your fitness routine. Now, we’ve seen people who have reached their goal- and never stopped aiming high. How did they do it? What keeps them motivated? Here are tips and tricks:


    Train your mind: This one is backed up by Science- our brain creates a “habit loop”, it is formed in our subconscious, so our mind and body executes habits almost automatically. Habits have three components, triggers, routines, and rewards. So if your chosen physical activity is running in the morning, wearing your running clothes to bed and getting your shoes and hoodie ready at the bedroom door may be your trigger, walking 5 minutes as warm-up and running for an hour may be your routine, and a nice tall glass of smoothie may be your reward. 


    Challenge your body: Remember the movie Groundhog Day? This is a movie where Bill Murray’s character has to relive the same day over and over again. At first, he was thrilled at the idea, but eventually he got so depressed and wanted so bad for things to change. So if you are not trapped in a time loop or something, why are you doing the same exercises over and over again? Why not try other physical activities? Or you can change the order of how you do things, like saving your favorite for last. If you are doing Zumba, why not switch to a new set of music and move? You don’t have to drastically change your routine, you can switch other activities to try new ones.



  • Prepare your thoughts: I remember a scene from Finding Nemo wherein the fishes inside the tank had a goal to escape. Their focus was to make the aquarium dirty, so they had to “think dirty thoughts” to get motivated. Keep thinking healthy thoughts, checkout our Facebook page and follow us on Instagram, pick a favorite quote or photo and paste them on your workstation, bathroom mirror, or fridge door. You can download apps that focuses on how you can achieve your fitness goals. Subscribe to newsletters, magazines, and journals that focus on fitness and health. Lastly, toss out “reminders” of an unhealthy lifestyle.

    Let your heart indulge: Find fitness buddies, or motivate your partner to be fit and healthy too. Doing things with a loved one or special someone makes it more enjoyable and fun. Find foodie partners, people who are mindful of what they eat and can create lean, mean recipes and healthy meals. Why not get your family involved in fun runs, healthy cook-outs, or a sports fest? Why not organize a charity event- a transformation fashion show or activewear fashion show with your BFFs? Allow your heart to be delighted while working out.


    Written by Sparkle & Sweat Shop
    Blog Writer: Jan Paula Aquino



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  • Starting A New Fitness Routine

    Starting A New Fitness Routine

    Are you at the point in your life that you are starting to think about your health? Are you planning on starting a new fitness routine? I am guessing yes, and that’s why you are here. As you may already know, exercise can prevent and in some cases, cure, chronic diseases. Physical activity can also improve sleep, mood, eating habits, and prevent depression. It can also improve your physical appearance by helping you lose weight, tone and trim your body, and gives your skin a healthy glow.

    Starting a new fitness routine isn’t that hard. All you need to do is to follow these 5 steps:

    1. PLAN

    As the saying goes, if you fail to plan, you plan to fail. Evaluate and rate yourself. You may probably already have figured out how fit you are. You know the things you can and cannot do, so you may be able to set a working schedule and set realistic goals. Know your body mass index, so you’ll know how much weight you have to lose. Get your measurements. And if you do have certain medical conditions, it is always best to ask your doctor.


    Okay, so your plan is to exercise 1 hour a day, in the evening during weekdays, except Friday, because that will be your “Cheat Day”, then you’ll resume in the weekend mornings and exercise for 1-2 hours. Your fitness routine will include various physical activities or cross-training. Let’s say Mondays and Wednesdays are cardio and flexibility training as cooldown. Tuesdays and Thursdays you’ll do resistance or strength training. That’s a lot to keep in mind, so you better jot it down. It would be best to write and post it on your wall, so you can stay on track.


    3. SPARKLE

    Gear up! One thing that gets me going is the thought of wearing fabulous work out outfits! And if you read our story, you’ll know that looking amazing while working out is our main motivation. Get a pair of athletic shoes, make sure it best suits the activities you have in mind. Wear the right workout clothes, undergarments and protective accessories (like workout gloves, wink, wink.). Now if you want to buy exercise equipment, never buy on impulse, it’s better to try it out first in a fitness center or gym.

    4. SWEAT

    Now it’s time to act out your plans and preparations. It is best to start slowly but surely, until you find the right pace. Exercise should never be too strenuous or way too overly tiring. Gradually, your stamina and endurance will increase. Remember, you are in control, if you need a break, take a break, and trust your body.  However, remember, it shouldn’t be easy either!

    5. HAVE FUN

      Always remember, you are doing this for yourself. Do you notice how children seem to never get tired when playing? Why don’t you unleash your child-like spirit and view work-outs as play-outs? How about being a fashion diva while working out? Mix and match and glam up your activewear. Have fun, do what you love and reap the benefits of having your own personal fitness routine.

      Written by Sparkle & Sweat Shop
      Blog Writer: Jan Paula Aquino





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