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Awaken Gym celebrates first anniversary

Headed by Culver Padilla, co-founder of the gym and a personal trainer to celebrities, the coaches in this Pasig-based fitness center subscribe to the belief that working out should not leave you sore and aching. Instead, post-workout sessions at Awaken will leave you satisfied, energized and ready to take on the challenges of the day.

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No pain, no gain? Not if you ask the trainers of Awaken Gym. “No pain? More gain!”

Headed by Culver Padilla, co-founder of the gym and a personal trainer to celebrities, the coaches in this Pasig-based fitness center subscribe to the belief that working out should not leave you sore and aching. Instead, post-workout sessions at Awaken will leave you satisfied, energized and ready to take on the challenges of the day.

“Our workouts are challenging but not overwhelming which makes it very sustainable,” explained Coach Culver. “Pain is a sign that your muscles are either not used to the workout or it exceeded its capacity. By working with our highly trained professionals here at Awaken, we will start with an assessment so we curate the routine according to your body’s needs and current capacity, with just enough intensity that would still allow you to function normally as you go about your daily lives.”

This mindset and practice towards working out is what makes the fitness lifestyle sustainable, he added. And it does not start and stop with physical exercises. Awaken Gym prides itself in the holistic development of its members, making sure eating and sleeping habits are reformed, if not improved altogether.

“Rest and recovery are just as important as working out. Exercise creates microscopic tears in your muscle tissue. But during rest, cells called fibroblasts repair it. These help the tissue heal and grow, resulting in stronger muscles,” said Coach Culver. Awaken is one of the few, if not the only, gyms offering red light therapy—part of its NSDR method or the practice of Non-Sleep Deep Rest, he explained. It puts the body into a deep relaxation state to allow it to reset and go back to recovery mode after triggering the fight-or-flight response during the workout, Coach Culver added.

Home away from home

The F2 Logistics Cargo Movers, a perennial title contender in the pro volleyball scene, are proud to call the Awaken Gym their second home. Sonny Montalvo, who doubles as the team and the gym’s strength and conditioning coach, leads the weekly training of the athletes to ensure that they are in their best form to compete.

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F2 Logistics Cargo Movers training at Awaken

“While Awaken serves as a home to those looking to improve their fitness lifestyle, this gym is also a home to elite athletes who wish to train for high-level competitions,” Coach Sonny said. “Since F2 Logistics started training here at Awaken, the team got back to the podium.”

“Thank you Awaken for being our second home and providing us a conducive space to better ourselves,” said Cha Cruz, outside hitter for F2 Logistics. “I’m in the best shape of my life so far and I’m looking forward to getting stronger and better. The people at Awaken are so welcoming and helpful, and I’m very grateful that they do everything they can to support my team and myself,” setter Iris Tolenada added.

Something for everyone

Effectivity and variety are the bread and butter of Awaken Gym. Coach Culver has made it a point for himself and the other coaches to continuously study the latest developments in physical fitness, training, and the like, and apply those in their gym. Paraphrasing Bruce Lee, Coach Culver said of this practice, “Research, absorb what is useful, discard what is unnecessary, and add what works for you.”

One of the most effective routines for the gym’s members is the Functional Training Fundamentals (FTF). “You might just be carrying grocery bags up the stairs and afterwards you’re already gasping for breath. That’s what FTF works on: the muscles you use and the movements you do everyday to improve overall health and lifestyle. These are workouts that actually make sense, and by being consistent with it you also get a bonus of above average physique,” Coach Culver said.

Coach Sonny added that variety is important for non-athletes looking to get fit. Without variety, people would tend to get bored doing the same things over and over. By applying new learnings and strategies, as well as getting the latest certifications, the coaches of Awaken Gym have expanded their offerings to include the following, aside from Strength and Conditioning and FTF:

  • Animal Flow workout—ground-based movement designed to improve strength, flexibility, mobility, and coordination;
  • Calisthenics; Athletic Performance; Biomechanics Training;
  • High Intensity Interval Training; Circuit training; Spartan training;
  • Therapy, including but not limited to: sports taping, dry needling, physical therapy, myofascial release, and the like;
  • Kids workout; Corporate team building;
  • And others, like meal prep, merchandise, as well as a meeting and small event venue.
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Kids workout with Coach Anjo Resurreccion

Hendrick Young, who has been a member of Awaken for the past year, testified to the holistic development that the gym works towards. “One of the greatest things I learned from Awaken is that working out is a lifestyle, not just an activity we do a few times a week. Awaken also helped me to see that nurturing and developing mental fitness is just as important as physical fitness.”

He added, “When I joined Awaken, I expected to become a member of a gym but I ended up being a part of one big family.”

Dr. Jeffrey Ang, who also started on his fitness journey nearly a year ago, attested to the welcoming atmosphere that Awaken exudes. He shared, “What drew me in is the heart and soul of Awaken—the coaches and staff. I have always had a hard time every time I do trials in a gym. I am fortunate enough to have the privilege to train with one of the best coaches in the country, Culver. He was able to push me and my boundaries to the limit, like I was able to go outside of the box, learn and develop myself without compromising each other’s individuality.”

Dr. Ang added, “The community is one of the factors that really sold it for me. From the staff to the different clients that I met, I never felt like I was someone less. The people all understood that we are in this together—a collective of people helping and pushing each other for the betterment of each individual.”

For those interested, visit its Instagram page @awakengymofficial for more details.

Wellness

Exercise eases depression and anxiety in kids

When children took part in structured exercise programs, their symptoms of depression and anxiety improved.

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With more than three-quarters of children and teens experiencing depression or anxiety, parents are desperate for effective solutions. Now, new research from the University of South Australia shows that something as simple as regular exercise could be a powerful intervention to support young people’s mental health.

In the largest meta-meta-analysis of 375 clinical trials involving more than 38,000 young people, UniSA researchers found that when children took part in structured exercise programs, their symptoms of depression and anxiety improved. Specifically, the study found that:

  • Anxiety improved most through low-intensity, resistance exercises, such as light weights or gentle circuit activities.
  • Depression improved most through moderate-intensity, mixed-mode and resistance training, including circuits that combine aerobic and strength programs, particularly in programs lasting less than three months.

The biggest improvements in depression symptoms occurred in programs lasting fewer than 12 weeks, suggesting that benefits can emerge relatively quickly – especially for children aged 12 and over.

No significant differences were seen among the frequency of exercise sessions per week.

Children with depression and ADHD also showed the greatest improvements from exercise.

Lead researcher, UniSA’s Dr Ben Singh says the findings present parents with a non-invasive, low-cost solution to combat poor mental health in kids.

“Depression and anxiety are among the most prevalent mental health issues affecting children and

teenagers worldwide,” Dr Ben Singh says.

“Evidence-based treatment guidelines often recommend cognitive behaviour therapy and antidepressants as first-line interventions, yet 40-60% of children don’t receive treatment or fail to gain sufficient benefits, so we clearly need alternatives.

“Exercise is a low-cost, widely accessible strategy that could make a real difference to children’s mental health. And while people know that exercise is generally good for your health and wellbeing, there is little evidence that shows how exercise works for kids nor the types of exercise that might work better than others.

“Our study draws together global evidence to show that gentle, light-intensity exercise is highly effective in reducing anxiety in children and teens, while medium-intensity programs that combine resistance and aerobic training – like circuits with weights – can counteract depression.

“Importantly, it demonstrates how exercise is an effective, accessible, lifestyle intervention that can immediately improve mental health issues in children, without first defaulting to medicines.”

Senior researcher, UniSA’s Prof Carol Maher says the findings reiterate the importance of exercise for mental health.

“Exercise should be a core part of mental health care for children and teens, whether at school, in the community, or clinical settings,” Prof Maher says.

“Short, structured programs that include strength training or a mix of activities seem especially promising, but simply exercising, even for short amounts of time will deliver benefits.

“And for parents, rest assured – you certainly don’t need to fork out money for a gym membership or training program; play-based activities, games, and sport are all valuable forms of movement that can support mental wellbeing.

“The key message is simple: get active and keep active. Even short bursts of movement can make a real difference to a child’s mental health and wellbeing – especially for those who are struggling”.

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Wellness

4 Core factors to avoid a heart health syndrome

To avoid CKM syndrome, health experts suggest paying close attention to four of the American Heart Association’s Life’s Essential 8 – blood pressure, lipids, body weight and blood sugar level – which are core health factors that impact your metabolic health.

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In the U.S., 1 in 3 adults is at risk for a newly recognized syndrome that comes from a combination of heart disease, kidney disease, type 2 diabetes and excess body weight. This cluster of conditions, called cardiovascular-kidney-metabolic (CKM) syndrome, is an example of how problems in one part of your body can affect other parts.

To avoid CKM syndrome, health experts suggest paying close attention to four of the American Heart Association’s Life’s Essential 8 – blood pressure, lipids, body weight and blood sugar level – which are core health factors that impact your metabolic health.

Good metabolic health means your body uses energy well and keeps these factors in a normal range. However, when numbers are off in one area, it can affect others, raising your risk for heart disease, stroke, kidney disease and diabetes.

Consider these tips from the American Heart Association to help keep your core health factors under control.

Blood Pressure

High blood pressure, also known as hypertension, happens when the force of your blood pushing against the walls of your blood vessels is too high. High blood pressure is a leading cause of heart disease, stroke and kidney disease.

Because high blood pressure doesn’t have symptoms, the only way to know you have it is to get your blood pressure checked. Healthy blood pressure is below 120/80. If your blood pressure is 130/80 or higher, talk to your doctor about checking your other core health factors.

Lifestyle changes can help reduce high blood pressure. One example is a Dietary Approaches to Stop Hypertension (DASH) eating pattern that’s low in fat and rich in fruits, vegetables, whole grains and low-fat dairy products. Losing 10 pounds and reducing alcohol consumption can also reduce blood pressure.

Cholesterol

Cholesterol is a waxy substance your liver makes then circulates in the blood where your body uses it to build cells and make vitamins and hormones. You may also get cholesterol from eating animal products. If there’s too much cholesterol circulating, your risk of type 2 diabetes, heart disease and stroke may increase.

For optimal CKM health, your LDL cholesterol should be below 100 and triglycerides below 150. Triglycerides are the most common type of fat in the body. If your triglyceride level is 135 or higher, talk to your doctor about decreasing your risk.

Losing body weight and increasing physical activity decrease triglyceride levels. In addition, DASH and Mediterranean (plant-based, high-fiber, low-fat) eating patterns support healthy LDL and triglyceride levels.

Body Weight

Healthy weight may be determined by body mass index (BMI), a number that represents your weight in relation to your height. Extra body fat can mean a higher risk for many health problems, including heart disease, stroke, high blood pressure, high cholesterol and diabetes.

CKM syndrome starts when BMI is 25 or higher and waist circumference is 88 centimeters or higher for women and 102 centimeters or higher for men. Aim for a BMI between 18.5-25.

To lose weight and keep it off, start by setting realistic goals. Understand how much and why you eat, manage portion sizes, make smart snack substitutions and be physically active.

Blood Sugar

High blood sugar can slowly damage the kidneys. In fact, diabetes is the leading cause of kidney disease, and it increases the risk of heart attack and stroke.

Blood sugar is measured in two ways: a fasting blood glucose test (short term blood sugar) and an A1C test (long term blood sugar control). A normal fasting blood glucose level is 70-99 and a normal A1C level is below 5.7%. Fasting blood glucose above 125 and A1C of 6.5% or higher means you have diabetes.

Habits that help you avoid high blood pressure, weight gain and high cholesterol also keep your blood sugar in check. These are especially important if you have a family history of diabetes.

Learn more about CKM syndrome and how to manage your risk at heart.org/CKMhealth.

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Wellness

Being physically active, even just a couple of days a week, may be key to better health

Being physically active for one to two days a week, often called a “weekend warrior,” may provide comparable health and life-prolonging benefits as smaller doses of daily physical activity if the physical effort is moderate to vigorous and totals 150 minutes a week in line with recommended guidelines for weekly physical activity.

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Being physically active for one to two days a week, often called a “weekend warrior,” may provide comparable health and life-prolonging benefits as smaller doses of daily physical activity if the physical effort is moderate to vigorous and totals 150 minutes a week in line with recommended guidelines for weekly physical activity.

This is according to new research published in the Journal of the American Heart Association, an open access, peer-reviewed journal of the American Heart Association.

“You don’t need to exercise every day to stay healthy. As long as you get 150 minutes of moderate to vigorous physical activity per week — whether packed into one to two days or spread out — you can significantly reduce your risk of dying from cardiovascular disease, cancer or other causes,” said study corresponding author Zhi-Hao Li, Ph.D., an epidemiologist in the School of Public Health at Southern Medical University in Guangzhou, China.

“This message is encouraging news for busy people who struggle to fit in daily workouts but can manage a concentrated burst of activity on weekends or over a couple of days,” Li said. “The research provides reassuring evidence that even sporadic physical activity can have lasting health benefits, making it easier for people to prioritize their well-being amid busy schedules.”

To achieve health benefits, both the World Health Organization and the American Heart Association recommend that throughout a week adults engage in 150 to 300 minutes of moderate-intensity aerobic physical activity, or 75 to 150 minutes of vigorous-intensity aerobic physical activity, or an equivalent combination of moderate and vigorous-intensity activity.

Researchers examined health and physical activity data for more than 93,000 people in a large biomedical database in the U.K. to explore how different physical activity patterns may affect the risk of dying from all causes, specifically cardiovascular disease and cancer. They reviewed physical activity data collected from wrist accelerometers, devices that measure movement and are likely more accurate than asking participants about their activity.

The study categorized the data into three groups: “active weekend warrior” — people who completed most of their exercise in one or two days; “active regular” — those who spread their activity throughout the week; and “inactive” — participants who did not complete the recommended minimum of 150 minutes of weekly physical activity.

Compared to the inactive group, the weekend warrior and active regular groups had a significantly lower risk of death from all causes, cardiovascular disease and cancer if they completed 150 minutes of physical activity a week.

The analysis also found:

  • For weekend warriors, the risk of death from all causes was 32% lower; the risk of death from cardiovascular disease was 31% lower; and the risk of death from cancer was 21% lower.
  • Among participants in the active regular group, the risk of death from all causes was 26% lower; the risk of death from cardiovascular disease was 24% lower; and the risk of death from cancer was 13% lower.
  • No significant differences in the risk of death surfaced between the weekend warrior vs. the active regular group.

While the new research aligns with previous studies, it is the first to analyze the relationship between physical activity patterns measured by accelerometers and the risk of death from cardiovascular disease and cancer.

Some of the findings surprised the research team, who initially expected that spreading activity throughout the week would be more beneficial. They did not anticipate that weekend warriors’ condensed physical activity would reduce the risk of death from disease.

“This reinforces the idea that meeting the 150-minutes of physical activity per week guideline is key to longevity, regardless of the activity pattern,” Li said. “Any activity — whether structured exercise such as jogging or daily tasks such as gardening — can be included if the intensity is moderate to vigorous.”

American Heart Association expert volunteer Keith Diaz, Ph.D., said the findings emphasize that the total volume of physical activity is the crucial factor for health benefits, rather than how it is distributed across a week. Diaz, the Florence Irving Associate Professor of Behavioral Medicine at Columbia University Medical Center in New York, was not involved in this research.

“Many people struggle to fit in daily exercise during the workweek; however, this research shows that even if you can only be active on the weekends, you can still gain meaningful health benefits,” said Diaz, a member of the Association’s Physical Activity Science Committee.

“One important caveat to remember is that trying to fit 150 minutes of exercise into just one or two days can be a lot on your body,” he added. “Some research suggests that weekend warriors have a slightly higher risk of musculoskeletal injuries compared to those who exercise more regularly. However, the benefits of exercising just on the weekend far outweigh the potential risks. If you are going to be a weekend warrior, make sure you do proper warm-ups and build up and progress to higher volumes of activity over time. This will help to reduce your risk of injuries.”

The study had several limitations, including that physical activity was only measured at baseline; participants lived in the U.K. and most were white, so the results may not apply to other populations. The researchers said future studies should be conducted to confirm these results in more diverse groups of people throughout the world and with more consideration for contradictory factors such as genetic predisposition or environmental exposures that may influence physical activity and the outcomes.

Study details, background and design:

  • The research data focused on seven days of accelerometer-measured physical activity from 2013 to 2015 for 93,409 participants, aged 37 to 73, enrolled in the UK Biobank.
  • More than 56% of the participants were women, 97% were white and their average age was 62 years old.
  • Based on accelerometer data, more than 42% of participants were classified as weekend warrior, about 24% as active regular and nearly 34% as inactive.
  • The accelerometers captured a range of activities, including walking, jogging, stationary cycling, elliptical exercises, household chores, gardening and leisure activities such as dancing.
  • During eight years of follow-up, nearly 4,000 adults died from all causes, including about 17% from cardiovascular disease and about 45% from cancer.
  • Compared to the inactive participants, those who exercised during two days each week were more likely to be men, younger, have a college degree, non-smokers, non-drinkers, less likely to have Type 2 diabetes and/or to have lower body mass index (an indicator of body fat to determine healthy weight).
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