Things I Should Always Have in My Gym Bag

Hey guys! I just want to share the things I recommend and that I keep in my bag. These are the things that I usually bring to the gym or to my training.

Every gym bag is unique, and will probably reflect the fitness goals and personality of the person who carries it, every bag should have a few essentials. 

1.) QUALITY WORKOUT CLOTHES

When you go for a workout, always go for comfort over anything else. But for me, I for both comfort & style with my ADIDAS gears. Without good training clothes, you'll probably going to have a hard time working out. So, if you hit the gym, remember to wear some breathable or well-fitted clothing. 

2.) A SHAKER BOTTLE

A gym bag isn't complete without a quality shaker bottle. I strictly drink PROMATRIX 7 after an intense workout. A lot of women get the impression that protein shakes are only for body builders. It’s true that high-protein shakes can help develop lean muscle mass, which is a benefit for all women, but it’s also true that shakes can encourage fat loss, increase satiety, deliver essential nutrients and even improve metabolic activity. 

3.) DELICIOUS CALORIE-COUNTED MEAL

I believe in the notion, "You are what you eat". Before I often eat fast food and I exercise regularly but I didn't see any result. So, I tried DELICIOUS DIET PH. They deliver healthy packed meals for 5 days every week. It's pretty convenient for me since I'm always on the go. 

4.) NIVEA IN-SHOWER INTENSIVE SKIN CONDITIONER

A post workout shower is essential in terms of hygiene. I can't get out of the gym after a workout without taking a shower. The sweat that we produce whilst exercising might be a good session, but people would prefer to heart about it rather than smell it. ;-P I always bring my NIVEA In-Shower Intensive Skin Conditioner for my dry skin. The formula contains rich nourishing Almond Oil that leaves the skin feeling soft and smoother.  This product is super hassle-free because the unique water-activated formula is designed to be used after shower gel, leaving the skin feeling silky, soft and smooth without the sticky feeling.

These fitness must-haves are perfect for anyone and any goal.

No more going to the gym empty-handed! Fill your bag with these items and set yourself up for a more productive workout. 

#NIVEAInShowerSkinConditioner

Follow me on Instagram: @GOHINGMELISSA Twitter: @GOHINGMELISSA

Check out my Youtube Channel: https://www.youtube.com/channel/UCcC_rwU4TQnPqkiPT_rtBdg

Til' my next post! <3

8 Foam Roller Exercises To Relieve Muscle Pain

If you've never invested in a foam roller, which is inexpensive and super-versatile piece of gym equipment that can help you with everything from working out the knots in your muscles to helping you build stronger core, then this is the time for you to get one.

Many gyms have foam rollers now - but only few know how to use it. You can even have your own foam roller at home if you don't want to share the sweat of other people sticking on foam rollers in the gym. 

Foam rollers must be used correctly to release tension and tightness between muscles and the fascia - which surrounds the targeted muscles or group of muscles. Foam rolling can really improve your flexibility and range of movement and also it prevents the risk of injury.

The thing with foam rolling is you have to use your body weight, so if an area really hurts, you can go gentle on it first and support some of your weight by using and arm or leg. To those who have high pain tolerance, you can add more weight as the muscles relaxes. For short, you have to work to your own pain threshold.

If you're new to foam rolling, you can include this in your exercise routine every other day for a month. Then, if you can already manage you can do it once or twice daily - before and after workouts.

Things you need:

A space enough for you to do foam rolling (Carpeted and Taraflex flooring is better) and a foam roller. You can find and order them at MYOFIT. 

Pre-workout:

Do a quick 5-minute warm-up before your workout routine or weight-training session. 

How to properly do it?

For each move, slowly roll back and forth for about 20 to 30 seconds before moving to the next exercise. Hold for 5 to 10 seconds from end to end. Take deep and slow breaths to help your muscles relax. Make sure to avoid rolling onto your joints. The roller must be positioned under your muscles and if you hit a tight muscle, stay on that spot and apply direct pressure for 30 seconds until the pain decreases.

1.) Glutes 

How?

Sit on the floor with your legs straight and extend your arms to lift your glutes. Move your glute back and forth across the roller. When you're done with one side, shift your weight on the other side and repeat.

2.) Hamstrings & Glutes

How?

Sit with your legs extended in front of you. Position the roller under your thighs. Place your hands flat on the floor behind you for support. Roll using your arms to initiate the motion. Slowly roll back and forth to move the roller from the bottom of your glutes to just above your knees.

3.) Illiotibial Band (ITB) 

How?

Position your left hip against the roller. Cross your right leg over your left as shown below the image and put both one or both hands on the ground for support. It's up to you. Roll using your left arm to assist the motion. Roll your ITB back and forth over the roller below your hip to above your knee. Switch on your right left after your done on the left leg.

4.) Calves - Soleus

How?

Sit on the floor with both legs in front of you. Place the roller underneath your calves and your hands on the floor behind you and use your hand to support and raise your butt off the floor. Roll slowly back and forth from just below your knees to above your ankles.

5.) Shins

How?

Get on your hands and knees on the floor. The foam roller must be placed underneath your shins while your hands should be positioned just in front of your shoulders on the ground, and your heels slightly outward. Roll by shifting your weight forward bringing your shoulders in front of your hands to move the roller from your ankles to just below your knees.

6.) Quadriceps

How?

Lie face down with the roller positioned directly under your thighs. Bend your elbows so that your forearms are flat on the floor to support your weight. Your feet should be raised as shown in the image below. Use your arms to gently roll your body forward and back from your pelvic bone to just above your knees.

7.) Latissimus Dorsi 

How? 

Lie on your right side with your right arm extended along the floor as shown in the image below. Place the roller directly under your right armpit. Roll up and down so the roller moves from your armpit to just above your waist. Switch position once you're finished on the left side.

8.) Upper Back (Thoracic Spine)

How?

Place your upper back against the roller position underneath your shoulder blades. Bend your knees 45 degrees so your feet are flat on the floor. Lift your butt and place both of your hands behind your head or you can also cross your arms over your chest. Slowly roll forward and back so the roller moves between the middle of your back and the top of your shoulder blades.

Does it hurt? I'd be lying if I said "No". But, the pain is for only a short term and then you'll have happier muscles and better recovery. "No pain, no gain"

Lastly, whenever you contract your muscles when you hold each position, you also strengthen each area as you stretch. Now, you have more reason to start doing foam rolling!

Follow me on Instagram: @GOHINGMELISSA Twitter: @GOHINGMELISSA

Check out my Youtube Channel: https://www.youtube.com/channel/UCcC_rwU4TQnPqkiPT_rtBdg

Til' my next post! <3

Sun's Out, Guns Out

Last Saturday, I went to my 1st session of pilates in Vivian Zapanta Pilates Studio in
15/F EcoTower, 32nd Street corner 9th Avenue, Bonifacio Global City, Fort Bonifacio, Taguig City, Metro Manila 1634. I have no words but it was worth the sweat. My season will start soon so I have to do some extra work for my injured back. And, I will definitely do this every week.
So every after work out, I'm not one of those girls who looks cute during post-workout. My hair is a frizzy mess and flying out in every direction as the wind blows. But then I had to do something with my outfit because it's a weekend and that means it's date time with my Boyfriend Matt since it's the only time we have to bond. So, I had to vamp up my work out clothes.
It was a sunny day and a pair of VINTAGE SHORTS PH high waisted shorts is perfect matched with my RECOVERY WEAR work out tank top that says, "Sun's out; Guns out". Pretty Witty eh? Then for my cover up, OLD GOLD VINTAGE nike jacket is perfect. I look so NE-ON! 

This post-workout outfit will take you from your favorite sweat session to lunch date or just running errands.

Tank Top: RECOVERY WEAR

High Waisted Shorts: VINTAGE SHORTS PH

Jacket: OLD GOLD VINTAGE

Footwear: Nike

Sunnies: OLD GOLD VINTAGE

Follow me on Instagram: @GOHINGMELISSA Twitter: @GOHINGMELISSA

Check out my Youtube Channel: https://www.youtube.com/channel/UCcC_rwU4TQnPqkiPT_rtBdg

Til' my next post! <3

Go Green

How's everyone been doing? Posting a sporty outfit today sporting the colors of green & white that represents my alma mater. I know all Lasallians are still coping up with the loss but win or lose, I'm still proud of how the athletes play for their school and supporters. Moving on, since season is getting near I have to do some extra work out especially cardio. By the way, I LOVE RUNNING. Especially, hitting the road alone and feeling the breeze brushing through my skin. Running, it's a way for me to think. You don't know how it helps me think deeper about things in my life. 

Other than the brain benefits of running, it's the best cardiovascular exercise ever. This is the cardio you can do at home and anywhere plus you don't need any equipment. It helps you burn fats developed in your body. But for those who have some problems with running then you can go slow at slow pace first. It also helps you tone those flabby part of the body. 

So, all you need is a pair of quality and light running shoes. A 145 pounds person can easily burn 300 calories in 30 minutes. There is no "right" cardio exercise. The best choice for you is the one that you enjoy and the one you'll work the hardest at. Set a goal, blast those calories to & get in great shape.

Sports Wear: HALISIFITS

Voss Water: QUINTESSENTIAL

Bose SIE2i Earphones: ELEKSIS MARKETING

Socks: AESICS

Shoes: NIKE

Follow me on Instagram: @GOHINGMELISSA Twitter: @GOHINGMELISSA

Check out my Youtube Channel: https://www.youtube.com/channel/UCcC_rwU4TQnPqkiPT_rtBdg

Til' my next post! <3

Shake Your Way To Fitness With Powerplate!

Hello everyone who is curious about Powerplate! I found this amazing fitness machine during my physical therapy in METAFACTOR WELLNESS. Since I could not run or lift weights because of my back injury, Powerplate saved the day. So, I thank Powerplate for my fast recovery also I did Hydro Threadmill or Underwater Threadmill. 

The idea behind the Powerplate machine is that exercises performed on the vibrating platform will be extra-effective. The vibrations activate reflexive contractions in the muscles and can ramp up your intensity quite effectively.

Would you believe that 10 minutes on the Powerplate is equal to 60 minutes of conventional training?

Powerplate might just be the best kept fitness secret in the present. Plus it is for people of all ages, conditions, and fitness levels because power plate exercises are low impact, which means they're easy on the joints but deceptively effective.

So are you ready to step up the plate? Try these simple stretches, back and lower body strengthening for accelerated muscle tone and calorie burn. Thank you PT Patrick and PT Charlotte for putting my recovery in the fast lane. :-D

PLEASE CLICK THIS LINK TO WATCH THE VIDEO: https://www.youtube.com/watch?v=JCoZuoZDQ5k

Follow me on Instagram: @GOHINGMELISSA Twitter: @GOHINGMELISSA

Check out my Youtube Channel: https://www.youtube.com/channel/UCcC_rwU4TQnPqkiPT_rtBdg

Til' my next post! <3

TRX: Beat Gravity

I want to say thank you to my little sister, PAULA GOHING who really helped me a lot to make the "MG Perspire to Inspire" happen. You earned a Korean Buffet treat for this. ;-P

Finally, I've been wanting to start my #GohingToBeFit videos on my blog. It's a big relief knowing that I'm cleared from my Orthopedic doctor after months under therapy. Metafactor Wellness Center really helped me put my recovery in a fast lane. Thank you Meta Body for designing this workout!

So first thing first, what are TRX bands? These babies are developed by a former US Navy SEAL named Randy Hetrick. He and his fellow SEALS looked for ways on how to stay in peak physical condition with limited access to training implements and/or space for soldiers, athletes, trainers and clients-indooors and out. You can perform hundreds of functional strength and core conditioning exercises to built strength, balance, core stability and flexibility all with just a single portable training station.

For Today's Workout:

TRX

Body Weight Pull-ups

Mountain Climbers

Squats

(See video below)

Many people struggle with this simple but efficient exercise. While that might be true, it shouldn't put you off getting started. Some say body weight exercises are way better than exercises with weights because the movements are very natural and you're much less likely to injure yourself.

Get ready to hang and start building muscles today!

Follow me on Instagram: @GOHINGMELISSA Twitter: @GOHINGMELISSA

Check out my Youtube Channel: https://www.youtube.com/channel/UCcC_rwU4TQnPqkiPT_rtBdg

Til' my next post! <3