Some Best Benifits of exercercise.

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It Makes You Smarter.

Everyone knows that the exercise is good for the body. But also one of the most effective way to improve your mental health. It relieves your stress, and remove depression. Helps you to sleep better that makes your mind relax and makes you smart.


Improves Body Composition.

Short-term or long-term exercise improvea your body composition because through exercise it increase your metabolism that burns your fats, fat belly, cholesterol, calories and others excess in body, and in return the composition of the body improves.

Improves Mood.

After exercise we feel the heaviness to our body like fats and stress was vanished. Thats why we do exercises in morning not in night to consistently use the good mood through out the day.

Improves Energy Level.

Through exercise your blood circulation and heart muscles strengthen, in return the energy level of yours is improve. Scientist concluded that one of the best way to boost energy level is to exercise more.

There is a lot of benefit in exercises. But soon to post.


The Morning Workout

Wake-Up Call

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You don’t have to rise with the sun to fit in an effective a.m. workout. This 15-minute routine makes it easy to become (and stay) a morning exerciser. Simply roll out of bed and into these moves to wake up your muscles and kick your body into gear.

How it works: Do 1 set of the recommended number of reps for each move. Repeat the full circuit 3 times.

You’ll need: Nothing! (Though a mat or towel is recommended for cold, hard floors.)

Stretching Inchworm

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Warm up your body with this gentle move before you really start to sweat.

How to do it: Stand with feet hip-width apart, arms by your sides. Take a deep breath in and stretch your arms overhead, pressing palms together and lifting your chest as you look up to ceiling. Exhale and slowly fold forward, opening your arms out to your sides and then to the floor (bend knees as much as needed to press hands flat on the ground).

Slowly walk your hands out away from your feet, shifting weight forward, bringing shoulders over hands and lowering torso into full plank position. Brace your abs in tight and hold for 1 count.

Gently release your hips to floor and arch your lower back, lifting head and chest to the ceiling, taking a deep breath in as you stretch. Exhale, draw your abs in tight and use your abdominals to lift your hips back up into full plank position. Hold for 1 count and then slowly walk your hands back to your feet and roll up through your spine to return to standing. Repeat as many times in a row as you can for 1 minute.


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Now that your body is warm, get ready to kick things up a notch with this pushup variation that works your chest, arms, abs, and legs.

How to do it: From a kneeling position, press your hips up and back behind you so that your body resembles an upside down “V.” Bend your knees and press your chest further back towards your thighs, stretching shoulders. Shift your weight forward, extend your legs, and lower hips, bending elbows into a full pushup (try to tap your chest to the ground if possible).

Press your hips back up and return to “V” position, keeping knees bent. Power back and forth between the pushup and press back position as many times as you can for 1 minute.

Sumo Squat to Side Crunch

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Sculpt your legs, butt, and hips while slimming your waist with this double-duty move.

How to do it: Stand tall with your feet slightly wider than hip width, toes and knees turned out about 45 degrees, hands behind your head. Bend your knees and lower into a sumo squat (dropping hips as low as you can without letting knees buckle forward or back).

As you press back up to standing, raise your right knee up toward your right elbow and do a side crunch with your torso to the right. Step your right foot down and immediately repeat sumo squat and crunch to the left. Repeat, alternating sides each time, for 1 minute.

Side Lunge and Bow

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This two-in-one strength moves targets your inner and outer thighs, hips, glutes, and back.

How to do it: Start standing with feet together, hands behind your head. Brace your abs in tight, and as you do a side lunge to the right, bow forward, hinging at your hips, bringing your chest almost parallel to the floor. Push off your right leg and return to start position. Repeat, changing legs each time, for 1 minute.

Be sure to keep your back naturally straight and your abs engaged during the entire movement.

Lying Knee Twist and Tuck

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The final exercise in this circuit will stretch your lower back while challenging abdominal muscles.

How to do it: Lie faceup with your arms extended straight out from your shoulders, palms facing down. Bend your knees and hips 90 degrees so you’re in table top position. Brace your abs in tight, and keeping both shoulder blades pressed into the ground, slowly lower your legs (maintaining 90-degree angle, knees should be touching) to the right without touching the ground (go as far to the side as you can without lifting your shoulders).

Draw your abs in tighter as you slowly lift your legs back up to center, tucking knees into chest and lifting your tailbone off the floor. Lower your hips down and repeat to the other side. Continue alternating sides for 1 full minute.

If you can’t lift your hips during the center tuck, just draw your knees in as close to your chest as possible.

Use Pinggang Pinoy as Food Guide


Pinggang Pinoy is a new, easy to understand food guide that uses a familiar food plate model toPinggang Pinoy is a new, easy to understand food guide that uses a familiar food plate model to convey the right food group proportions on a per-meal basis, to meet the body’s energy and nutrient needs of Filipino adults. Pinggang Pinoy serves as visual tool to help Filipinos adopt healthy eating habits at meal times by delivering effective dietary andhealthy lifestyle messages.

Will Pinggang Pinoy replace the FNRI Daily Nutritional Guide (DNG) Pyramid

The “Pinggang Pinoy” can be used side by side with the existing DNG Pyramid for Filipinos but it will not replace it. According to FNRI, Pinggang Pinoy is a quick and easy guide on how much to eat per mealtime, while the DNG Pyramid shows at a glance the whole day food intake recommendation.

Both the “Pinggang Pinoy” and the DNG Pyramid for Filipinos are based on the latest science about how our food, drink, and activity choices affect our health.

The DNG Pyramid is a simple, trustworthy guide in choosing a healthy diet. It builds from the base, showing that we should eat more foods from the bottom part of the pyramid like vegetables, whole grains and less from the top such as red meat, sugar, fats and oils. When it’s time to eat, most of us use a plate. So it is just appropriate to use the “Pinggang Pinoy” as a guide for a typical balanced meal.

For more information on Pinggang Pinoy contact the Food and Nutrition Research Institute at 839-1839 or visit their website at

Equivalent portion sizes per meal of Pinggang Pinoy:
Rice and Alternatives

1 serving of any of the following:

  • 1 cup of cooked rice
  • 4 pcs of pandesal, 17g each
  • 4 slices of loaf bread, 17g each
  • 1 cup of cooked macaroni or spaghetti noodles
  • 1 small pc of rootcrop (ex. kamote, kamoteng kahoy, gabi, ubi)

Fish and Alternatives
2 servings of any of the following:

  • 1 pc of small size fish (ex. galunggong)
  • 1 pc of small chicken leg or 1 matchbox size of chicken breast
  • 1 matchbox size of meat (ex. pork, beef)
  • 1 pc of small chicken egg


  • 3/4 to 1 cup of cooked or raw vegetables

1 serving of any of the following:

  • 1 medium size fruit (ex. banana, dalanghita, daymito)
  • 1 slice of big fruit (ex. watermelon, papaya)

Water and Beverages

  • 8 or more glasses of water daily