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FITNESS
Your Fitness and Lifestyle Magazine
M a g a z i n e
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Balance
Power
Ventra Fitness
INTERACTIVE FITNESS
CENTRE
Fitspiration
Jordan Culpo
Fitness Coach
“I was so desperate that I even
starved myself for a straight 3 days
without taking anything,
nothing but water.”
Top 3 Diet
Meal Plan
A perfect plan for your choice
and eating lifestyle without the
need to sacrifice eating your
wants complementing with
your nutrient needs
8 Simple
Workouts for
Working Adults
Today, maintaining and losing
weight is probably one of the
most on trend topics in social
media, health magazines and
even in the news.
8
Simple
Workouts
for Working
Adults

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FITNESS MAGAZINE
TABLE OF
CONTENTS
6
8 Simple Workouts
for Working Adults
Today, maintaining and losing weight is
probably one of the
most on trend topics in social
media, health magazines and
even in the news.
12
Fitspiration:
Jordan’s Journey
I never had the thought of signing up with
a gym class not until I
was admitted and diagnosed
with a hypertension at an early
age of 19.
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Top 3 Diet Meal Plan
Gaining or losing weight mainly reflects
from the amount and
types of meal and food intake
of each individual during the
course of the day.
Calculating Body
Calories
Calories are one of the key
components needed to give
every individual the certain
amount of energy to do work
in each activities.
Malibu
California Finest
Sports
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FITNESS MAGAZINE
FITNESS AND LIFESTYLE MAGAZINE | VO
8 SIMPLE
WORKOUTS
FOR WORKING
ADULTS
WALKS
The most and best simple workout that anyone can always
do anytime of the day is nothing but walking. Simple walks
can give you the best daily routine without the need to
exert much effort in engaging yourself in doing costly and
exhausting workout plans since a simple walk in the stairs
instead of taking elevators is a good substitute to achieve
that healthy living and tight body you always dream of. In
fact, a 5 - 10 minute walk can burn up to 50 to 60 calories
which is a good way to maintain and even lose excess
weight.
Today, maintaining and losing weight is probably one of the
most on trend topics in social media, health magazines and
even in the news. With lots work loads that are in need to
finish, time management for workout and exercise seem
to be impossible anymore due to scheduling conflict and
time constraint.
Thus, here are some of the simple workouts and exercises
that you can do within anytime of the day that would only
need a maximum of 10
minutes of your entire time for the day without the need
of sacrificing your work assignments and will surely
maintain and even help you lose
your excess weight:
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FITNESS AND LIFESTYLE MAGAZINE | VOL. 7
PLANKS
SQUATS
Another simple yet one of the most challenging workout
that anyone can always do is a planking. Looking back to
one of the most famous internet craze challenge happened
during 2010 - 2011, planking can actually contribute to lots
of
amazing health benefits for you and your body. Doing a
plank for about 1 to 4 minutes on a
aily basis can tone your abs, biceps, chest,
triceps and even your back muscles. Planking
can also help you fix and give a proper
posture and heal some of your back pains
due to improper posture.
Squats is a classic workout routine that pose
also a minimal use of equipments but can
contribute a lot for your health benefits is sit ups. This
workout is one of the most famous exercise to obtain and
tone your abs and stomach muscle parts. Doing a simple
classic sit ups for about 5
to 10 minutes on a daily basis can give your abs
a nice touch within a short period of time.
PULL UPS
SIT UPS
Another simple yet one of the most challenging workout
that anyone can always do is a planking. Looking back to
one of the most famous internet craze challenge happened
during 2010 - 2011, planking can actually contribute to lots
of
amazing health benefits for you and your body. Doing a
plank for about 1 to 4 minutes on a
aily basis can tone your abs, biceps, chest,
triceps and even your back muscles. Planking
can also help you fix and give a proper
posture and heal some of your back pains
due to improper posture.
Another classic workout routine that pose also a minimal
use of equipments but can contribute a lot for your health
benefits is sit ups. This workout is one of the most famous
exercise to obtain and tone your abs and stomach muscle
parts. Doing a simple classic sit ups for about 5 to 10
minutes on a daily basis can give your abs a nice touch
within a short period of time.
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FITNESS MAGAZINE
LEG RAISES
One of the most effective yet challenging
workout routine that pose a minimal use of equipments
is leg raises. This workout aims
to tone your muscles in your thighs, hips, legs, butt and
even abs part which can give you a strong toned
muscles for your lower body
and is efficient in burning your excess calories
in a fast and short period of time.
WALL SIT
SP RTS
A simple yet challenging workout aimed to tone your
muscles in your thighs, hips, legs and butt
is the wall sit. A 3 - 5 minutes of wall sit can
help your body improve its muscle toning in your thighs,
hips, legs, butt and even abs part which can give you a
strong toned muscles for your
lower body and is efficient in burning your
excess calories in a fast and short period of time.
CHANNEL
LUNGES
Lounges is another one of the classic example of simple
workout routine which targets to tone your muscles in
your thighs, hips, legs, butt and even abs part which can
give you a strong toned muscles for your lower body and is
efficient in curing some of specific knee issues and can
help you burn your excess calories in a fast and short
period of time.
But in the end what matters most is your will
and dedication to maintain your healthy lifestyle and
maintain your weight. All of these simple workout routines
would surely be much more effective with the addition
and combination of healthy living lifestyle, healthy eating
routine
and free from vices lifestyle.
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FITNESS MAGAZINE
FITNESS AND LIFESTYLE MAGAZINE | VOl. 7
FITSPIRATION:
JORDAN’S JOURNEY
“My Fitness
Journey”
“Every sacrifice
will pay off”
“I never attended college parties,
junior and senior prom, spring break and
even graduation ball because of my
appearance, I was so nervous and
conscious with my appearance and was
scared to become a victim of bullying.”
From the very first day I look into the mirror and stare to
myself down to the day I signed up for a gym class, one
thing I want to accomplish is nothing but to become
healthy and conquer
hypertension. I was just a simple girl who never had
thought about the possibilities of shedding my weight
down to 100 kgs due to the fact that
I lived my whole 24 years of existence as a big girl and a fat
lady that can never achieve a
figure I always dreamed of.
I never had the thought of signing up with a gym class not
until I was admitted and diagnosed with a hypertension at
an early age of 19.
During those days while I was in my college years, I was
really depressed and hate myself questioning and begging
why I am always fat. I tried many things just to lose weight,
I was so desperate that I even starved myself for a straight
3 days without taking anything, nothing but
water. But then again, I was confined due to water
intoxication and I gave up knowing that I’ll just end up
hurting myself again. I spent my entire 3 years taking
medicines and drinking
vitamins in order to cure my hypertension
without trying again to exercise and shed my weight. I
never enjoyed anything during those years and I isolated
myself by going straight to my dorm room after classes
without socializing to anyone not even to my dorm room
mates.
Luckily, even though I always push them away, my friends
and family never gave up on
believing on me and they keep on encouraging me to
undergo a gym training program in one of the
famous gyms downtown. I was anxiousto join because of
my past experiences with gym training and diet meal
programs I joined from the previous years and also scared
to waste my time and effort without getting any good
result with my sacrifice in weight loss programs I
joined. I was debriefed and told that the offered
programs I will undergo is a 4 straight month training
period of high
fat, low carb diet matched
with lifting
and weights training program
aimed
to emphasize and build my
muscles
who were covered in fat for a very
long time.
The first 9 days of the high fat, low carb training
program was intense and I was on the verge of giving
up again. But my gym instructor Gary Colt encouraged
me to stay and achieve my body goal in order to cure
my hypertension and help myself gain self confidence.
After the promised 4 months extreme training, I now
weigh an amazing 54 kgs and is now free from
hypertension and high blood pressure sickness. I never
believed to myself before that I can achieve this kind
of amazing transformation and was never thought that
this kind of transformation is possible for me.
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FITNESS MAGAZINE
“I am motivated
to work harder”
Today, I am still conquering and pushing
myself to the limits by trying to maintain
my full of sacrifice figure and I am truly blessed and
thankful to all of my friends, family and gym
colleagues who never gave up and stop
believing on me that I can achieve a healthy
and well toned body with free from sickness
and hypertension. I also now encouraging many
people across the country to never quit and
give up from the obstacle of hypertension, weight and fat
problems since everything has
a way to deal with and everyone can conquer this obstacle
with proper training, guidance and sheer will and
dedication to start strong and finish stronger.
Your healthy option,
LO’ VEGAN
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TOP 3 DIET
MEAL PLAN
High Protein,
More Muscles
Gaining or losing weight mainly reflects from the amount
and types of meal and food intake of each individual
during the course of the day. A proper exercise is not
enough to maintain the health of our body since exercise
won’t work if your food intake and lifestyle is unhealthy.
Genuinely, the idea that we should totally avoid eating
meals with calorie and fat content is not always correct
due to the fact that our body also needs these nutrients to
function well. Thus, here are the top 3 diet meal plan
perfect for your choice and eating lifestyle without the
need to sacrifice eating your wants complementing with
your nutrient needs:
Protein is one of the basic key components in making your
body fit and healthy due to its
natural nutrients that helps your body gain
muscles and lose weight in a short period of time. Making
your diet a high protein based
will definitely boost your metabolism, makes
you feel full longer and helps your muscle be toned
naturally. Some of the natural meals with a high protein
nutrients include lean meat, beans, tofu, nuts, milk and
yoghurt which all are high in protein nutrients and can give
lots of amazing benefits for your body in toning and making
your muscles big and losing your weight.
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FITNESS MAGAZINE FITNESS AND LIFESTYLE MAGAZINE | VOl. 7
Undergo with
Ketogenic Diet
High Carb,
Low Fat Diet
One of the most controversial yet very effective diet meal
plan is the ketogenic diet or “keto” diet. This diet meal plan
involves reducing heavily the intake of
carbohydrates by substituting it with high fat content
meal, in this way, the fat acts as the natural power source
of energy of the body which can help reduce an
individual’s weight through the increased ketones, improved
insulins and lowering blood sugar levels. Many experts
disagree with its method due to the fact that
carbohydrates are needed by the body since it acts as the
power source of energy of the body, however the
ketogenic diet emphasize only reduction and not removal of
carbohydrates in the diet plan. Some of the natural meals
that contains a high healthy fat nutrients include fish, meat,
eggs, milk, butter, avocados and oils
which all are high source of healthy fats under the
ketogenic diet meal plan.
Carbohydrates is one of the main components and needs
of our body to function due to it
being the storage of the energy of the body.
Everytime we exert an energy, we use our
stored power that came from our intake of
carbohydrates. Thus this high carb, low fat diet meal plan is
another way of losing weight by gaining bigger mass of
muscles by intaking meals and diets with a high content of
clean
carbohydrates and reducing the intake of clean fat. This
diet meal plan is suitable for all people who are undergoing
in intense fitness training program like bodybuilding and
weightlifting which can help them get stronger and push
their skill to the limit.
In conclusion, fat and calories are in fact
not your real enemy since they also has an
important role in making sure your body is healthy and in
full of nutrients. All you need
to do is to moderately keep your eating habit clean by
matching it with healthy foods and proper exercise which
will definitely unleash
the full potential of your body. A small
amount of fat and calorie intake wouldn’t
harm as long as it is safe and in moderation.
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FITNESS MAGAZINE FITNESS AND LIFESTYLE MAGAZINE | VOl. 7
CALCULATING
BODY
CALORIES
Calories are one of the key components needed to give
every individual the certain amount of
energy to do work in each activities. Calories helps our
body and muscles function by acting as an energy store
house for the body that can be burned through doing work
and activities. Most food and drinks contain calories which
are essential for activities however, weight gain becomes a
problem due to unburned stored
calories in the body because of excess intake
of calories which could pose a problem in
maintaining a healthy lifestyle. Thus, here is are some of
the best guide to maintain your figure without the need to
watch the amount of
calories you are taking in:
Avoid sugar
and junk foods
Sugar rich based products like soft drinks and processed
juice are one of the cause of weight gain which are easy to
intake but really hard to burn. As what they say, prevention
is better than cure, preventing too much sugar in take and
unnecessary calories can help your body stay in shape.
Increase Protein
Sugar rich based products like soft drinks and processed
juice are one of the cause of weight gain which are easy to
intake but really hard to burn. As what they say, prevention
is better than cure, preventing too much sugar in take and
unnecessary calories can help your body stay in shape.
Exercise
Exercising must always be a must for you and your body
if you are real conscious with your
calorie intake. Calories are turned into fats due
to excess energy that were not used in doing work and
activities. Busy yourself with some
simple training regimen and program that
would train your muscles and body to move
and sweat all the unnecessary stored calorie turned fats
in your body.
Water
The primary source of life that can give you the best result
and healthy living lifestyle is ensuring your body needs with
water. Water as one of the primary needs of man helps your
body flush away the toxins stored from the body and will help
your body cleanse from the different and unnecessary stored
fats and calories in the body.
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