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Kim Atienza shares his fitness routine for a healthier lifestyle

The TV host had a stroke in 2010, followed by a life-threatening disease called Guillain-Barré syndrome in 2013. These incidents pushed Kuya Kim to lead a healthier and more active lifestyle.

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A fitness routine is essential to good health. An activity as simple as walking, when done frequently, can have tremendous benefits to the body.[1] Some benefits of a regular fitness routine include weight loss or maintenance, the improvement of physical functions, and the strengthening of bones and muscles. It also reduces the risk of cardiovascular disease, type 2 diabetes, and several common cancers.[2]

Kim Atienza, popularly known as Kuya Kim, is a fitspiration to many because of his physique. His fitness journey, however, had a rocky start. The TV host had a stroke in 2010, followed by a life-threatening disease called Guillain-Barré syndrome in 2013. These incidents pushed Kuya Kim to lead a healthier and more active lifestyle.

Today, Kuya Kim runs, cycles, and swims. He has competed in several triathlons and races in the Philippines and abroad. When he’s not competing, he swims and runs twice a week early in the morning. He also does Crossfit.

While he has a rigorous routine, he believes that health doesn’t have to be complicated. According to Kuya Kim, “Good health is an accumulation of small but meaningful changes. A sport or a workout is helpful but something as simple as changing how you move can lead to better health,” says Kuya Kim.

The TV host shares some elements in his fitness routine:

Starts the day with stretches

Kuya Kim starts his day with stretching, especially when he can’t squeeze in a workout in the morning. Stretching lengthens the muscles and reduces tension, increases blood flow to improve mobility, and brings on feelings of positivity.[3]

To help keep his fitness in check, Kuya Kim does “intermittent fasting” or “IF”. In simple terms, this diet allows 16 hours of fasting, and eating what you want for the remaining 8 hours of the day. Because of this, he only gets to eat breakfast occasionally. But when he does, it’s still on the healthy side. 

“There’s truth in the saying that breakfast is the most important meal of the day. I make sure to have a nutritious and filling breakfast that can power me throughout the day,” says Kuya Kim. He eats a balanced breakfast that has protein and fiber, such as eggs, Greek yogurt, and oatmeal. For the rest of the day, he minimizes sugar and eats mostly vegetables.

Uses the stairs instead of the elevator

Elevators and escalators may get you to your destination faster but there are more benefits to taking the stairs. Climbing stairs can strengthen the muscles and increase body resistance, burn body fat, and improve heart and lung function.[4] Kuya Kim shares, “I take the stairs when I can, especially when I only have to go to the second floor.”

Walks or bikes to a nearby destination instead of taking the car

“I walk or bike when the opportunity presents itself,” says Kuya Kim. That means leaving the car at home when running simple errands like doing the groceries or going to nearby locations like a favorite restaurant or a friend who lives nearby.

The TV host adds, “Walking is one of the easiest ways to stay fit and can be done by anyone, anywhere. You don’t need special clothes or any kind of equipment.”

Ends the day with a quiet meditation and stretches

Kuya Kim ends his day the way he starts them: with more stretches and meditation. He finds a comfortable spot at home, closes his eyes, and watches his breath. Frequent meditation reduces stress and anxiety, lowers blood pressure, and strengthens the immune system.[5] The TV host reveals, “I want to end my day on a good note, and a few minutes of meditation improves my mood so I can readily face future challenges.”

Helping Filipinos with their fitness journey

Kuya Kim, who is an ambassador for the Watsons Brand Vitamin B Complex, trusts the leading health retailer for his fitness journey.

Watsons is committed to being the Filipino’s partner by offering a complete and wide range of products, such as fitness equipment, multivitamins and overall wellness items, health drinks, and supplements for digestive detox, and immunity and energy.

Filipinos can access these through Watsons’ network of over 1,000 stores in the Philippines, all of which offer expert care through in-store pharmacists, specialists, and staff.

They may also download the Watsons app to browse prescription and over-the-counter medicines and personal care products. For added convenience, customers can purchase online and pick up their orders from their selected store in 30 minutes or less, or have them delivered to their doorstep within three hours.

Download the Watsons on  iOS and Android for access to products that can help you with your fitness journey. For more information, please visit https://www.watsons.com.ph/.


[1] 5 surprising benefits of walking. (2022, Aug 25). Harvard Health Publishing, Harvard Medical School, https://www.health.harvard.edu/staying-healthy/5-surprising-benefits-of-walking. Accessed 29 March 2023.

[2] Benefits of Physical Activity. (Last reviewed 2022, Jun 16). Centers for Disease Control and Prevention, https://www.cdc.gov/physicalactivity/basics/pa-health/index.htm#:~:text=Regular%20physical%20activity%20is%20one,ability%20to%20do%20everyday%20activities.. Accessed 29 March 2023.

[3] The Special Benefits Of Stretching In The Morning. (2022, May 12). Bustle, https://www.bustle.com/wellness/stretching-in-the-morning-benefits. Accessed 30 March 2023.

[4] Benefits of Stair Climbing. (2020, Jan 6). Centre for Health Protection, https://www.chp.gov.hk/en/static/90006.html. Accessed 30 March 2023.

[5] 10 Science-Backed Benefits Of Meditation. (Updated 2022, Oct 20). Forbes Health, https://www.forbes.com/health/mind/benefits-of-meditation/. Accessed 30 March 2023.

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Alsons Dev welcomes The Abba’s Orchard to Avia Estate

The country’s largest and most esteemed network of authentic Montessori schools, The Abba’s Orchard, breaks ground on June 14 for its 15th campus located in Avia Estate, a township project in Alabel, Sarangani by Alsons Development and Investment Corporation (Alsons Dev).

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The country’s largest and most esteemed network of authentic Montessori schools, The Abba’s Orchard, breaks ground on June 14 for its 15th campus located in Avia Estate, a township project in Alabel, Sarangani by Alsons Development and Investment Corporation (Alsons Dev).

The expansion reflects the school’s mission of “Discover True Montessori Philippines,” offering high-quality education in the SOCCSKSARGEN Region—a mission that aligns with Alsons Dev’s vision to offer vibrant live-work-play-learn communities where families and businesses can thrive. Recognizing this shared purpose, Alsons Dev partnered with The Abba’s Orchard, contributing a substantial two hectares of land within Avia Estate to make the school a reality.

“We at Alsons Dev are thrilled to partner with The Abba’s Orchard in bringing this exceptional learning environment to Alabel,” said Miguel Dominguez, Alsons Dev Director. “This collaboration aligns with our commitment to fostering growth and development within SOCCSKSARGEN.”

Discover how Avia Estate can let you live your best life. For more information about Avia Estate, visit facebook.com/AviaEstate.

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Optimism wards off procrastination

While procrastinators often admonish themselves for their “bad habit,” it turns out that their worries for the future are more to blame.

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People with an optimistic outlook on the future are less likely to be severe procrastinators, according to new research at the University of Tokyo. While procrastinators often admonish themselves for their “bad habit,” it turns out that their worries for the future are more to blame. Through a survey of nearly 300 young people, researchers found that those who had a positive view about their stress levels decreasing in the future, compared to the past or present, were less likely to experience severe procrastination. Views on personal well-being didn’t appear to have an effect. Improving people’s outlook and readiness for the future could help them overcome procrastination and achieve a less stressful lifestyle. 

How many times have you made a “to do” list, and although the most important task is at the top, you seem to be working your way up from the bottom or distracted by something else entirely? While we might chide ourselves for procrastinating, sometimes the more we try to overcome it, the more stressed we feel and the cycle continues. That is how it was for graduate student Saya Kashiwakura from the Graduate School of Arts and Sciences at the University of Tokyo, so she decided to investigate why.

“I have struggled with procrastination since childhood. I would clean my room when I needed to study for a test and prioritize aikido practice over my postgraduate research. This habit of putting off important tasks has been a constant challenge,” said Kashiwakura. “I wanted to change my behavior, as I realized that I was not confronting the future impact of my actions.”

This inspired Kashiwakura to examine the relationship between procrastination and the procrastinator’s perspective on time, particularly their view of the future. When she began researching procrastination, she was surprised to discover that many more people suffer from it than she had imagined and found it reassuring her problems were not unique.

Previous research has shown that a feature of procrastination is disregard for the future or difficulty linking present actions with future outcomes. However, the reasons for this have been unclear. Kashiwakura and co-author Professor Kazuo Hiraki, also from UTokyo, proposed that it might be because severe procrastinators have a more pessimistic outlook. 

The researchers surveyed 296 participants in Japan in their 20s for their views on stress and well-being, and importantly how these changed over time. This included asking about their experiences from 10 years in the past through to the present, and their expectations for 10 years in the future. From the results, participants were clustered into one of four groups (for example, if they thought their situation would improve or would stay the same), and then each group was divided into severe, middle and low procrastinators. 

“Our research showed that optimistic people — those who believe that stress does not increase as we move into the future — are less likely to have severe procrastination habits,” explained Kashiwakura. “This finding helped me adopt a more light-hearted perspective on the future, leading to a more direct view and reduced procrastination.” 

It was not only the level of stress people experienced, but how their perception of it changed over the 20-year time period discussed, which influenced their procrastination habits. Surprisingly, a relationship wasn’t found between procrastination and negative views on well-being, such as one’s attitude towards oneself, or not yet finding purpose and goals in life.

Using these results, the team wants to develop ways to help people nurture a more optimistic mindset and overcome procrastination. “We hope our findings will be particularly useful in the education sector. We believe that students will achieve better outcomes and experience greater well-being when they can comprehend their procrastination tendencies scientifically, and actively work on improving them, rather than blaming themselves,” said Kashiwakura. 

“Thoughts can change with just a few minutes of watching a video or be shaped by years of accumulation. Our next step is to investigate which approach is appropriate this time, and how we can develop the ‘right’ mindset to lead a happier and more fulfilling life.”

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Study shows how night shift work can raise risk of diabetes, obesity

“When internal rhythms are dysregulated, you have this enduring stress in your system that we believe has long-term health consequences.”

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Just a few days on a night shift schedule throws off protein rhythms related to blood glucose regulation, energy metabolism and inflammation, processes that can influence the development of chronic metabolic conditions.

The finding, from a study led by scientists at Washington State University and the Pacific Northwest National Laboratory, provides new clues as to why night shift workers are more prone to diabetes, obesity and other metabolic disorders.

“There are processes tied to the master biological clock in our brain that are saying that day is day and night is night and other processes that follow rhythms set elsewhere in the body that say night is day and day is night,” said senior study author Hans Van Dongen, a professor in the WSU Elson S. Floyd College of Medicine. “When internal rhythms are dysregulated, you have this enduring stress in your system that we believe has long-term health consequences.”

Though more research is needed, Van Dongen said the study shows that these disrupted rhythms can be seen in as little as three days, which suggests early intervention to prevent diabetes and obesity is possible. Such intervention could also help lower the risk of heart disease and stroke, which is elevated in night shift workers as well.

Published in the Journal of Proteome Research, the study involved a controlled laboratory experiment with volunteers who were put on simulated night or day shift schedules for three days. Following their last shift, participants were kept awake for 24 hours under constant conditions—lighting, temperature, posture and food intake—to measure their internal biological rhythms without interference from outside influences. 

Blood samples drawn at regular intervals throughout the 24-hour period were analyzed to identify proteins present in blood-based immune system cells. Some proteins had rhythms closely tied to the master biological clock, which keeps the body on a 24-hour rhythm. The master clock is resilient to altered shift schedules, so these protein rhythms didn’t change much in response to the night shift schedule.

However, most other proteins had rhythms that changed substantially in night shift participants compared to the day shift participants.

Looking more closely at proteins involved in glucose regulation, the researchers observed a nearly complete reversal of glucose rhythms in night shift participants. They also found that processes involved in insulin production and sensitivity, which normally work together to keep glucose levels within a healthy range, were no longer synchronized in night shift participants.

The researchers said this effect could be caused by the regulation of insulin trying to undo the glucose changes triggered by the night shift schedule. They said this may be a healthy response in the moment, as altered glucose levels may damage cells and organs, but could be problematic in the long run.

“What we showed is that we can really see a difference in molecular patterns between volunteers with normal schedules and those with schedules that are misaligned with their biological clock,” said Jason McDermott, a computational scientist with PNNL’s Biological Sciences Division. “The effects of this misalignment had not yet been characterized at this molecular level and in this controlled manner before.”

The researchers’ next step will be to study real-world workers to determine whether night shifts cause similar protein changes in long-term shift workers.

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