I don’t believe in crash diets or fitness fads. If you really want to lose weight, it’s really simple: start a clean and healthy lifestyle.
This is usually hard for a lot of people to fathom. It’s because most of them are looking for a quick solution or a magic pill to get a great body, whether it’s a seven-day diet or an intense 30-day workout regimen. But without integrating health and fitness in your regular routine and lifestyle, you’ll never get truly healthy and fit for the rest of your life.
That’s why I worked with FREEGO for the #SuperShapeMe Fitness Challenge. A lot of people see dieting and fitness as restrictions, but I try to always teach them that it’s a lifestyle. Once you know the basic knowledge about health and nutrition, then you can start integrating into your lifestyle easily and naturally. My hope and goal is that this 60-day challenge will give our participants a brand new body and mindset—if you want to be sexy, it’s not just about losing weight, but being truly fit and confident.
Last year, we showed seven girls how to switch to a healthy lifestyle, and a lot of them have sustained that. After personally interviewing and screening almost a thousand entries from all over the Philippines, my co-coach Chris Tiu and I finally met the final 20 men and women last week to give them our principles for the Super Shape Me Challenge. Each of them have unique stories: some of them have exercised a day in their lives while others have tried every diet imaginable.
The challenge starts today! Good luck to the ladies (Cha, Jessika, Judy, Julie, KV, Maryl, Monica, Shella, Shobe, and Xis) and the gentlemen (Alex, CY, Ian, Jethro, Josh, Miguel, Mik, Niel, Philip, and Vince) who are starting their journey to a brand new healthy lifestyle!
You can also follow their journeys via our hashtag #SuperShapeMe and their own hashtags (#SuperShapeNAME—substitute NAME to the nickname of the participant you want to follow). This year, we’re also sharing the journey with you via the Viber Public Chat! That’s actually one of the secrets why #SuperShapeMe was such a success last year. Our group allowed us to keep tabs on each other, check in on how one is doing in terms of food preparations or exercise. Look for us at viber.com/fitnessandhealth!
I’m also sharing here the principles I set for them, so that you too can super shape you! Coming soon on FREEGO’s YouTube channel, are vlogs that document our #SuperShapeMe journey, but with very helpful health fitness tips from me and Chris as well. I guarantee you there’s a load of interesting information in there!
I really encourage you guys to religiously keep tabs on our progress with our fitness challenge, and hopefully it inspires you too!
My #SuperShapeMeDiet Guidelines
• Stick to a healthy, balanced diet comprised of whole, natural foods: lean protein, nuts (no peanuts), good carbs (mostly from vegetables), legumes and healthy fat (lean meats and seafood).
• A good indication to a balanced meal: your fist is the amount of protein you should have, your palm is the amount of carbs; your thumb is the amount of fat.
• AVOID SUGAR, WHEAT/GRAINS, ALCOHOL, and FRIED/PROCESSED FOOD.
• SEASONING: Stick to Salt, pepper and spices. No sauces or pastes.
• Acceptable Dairy: Only Greek yogurt. Coconut, Almond, Cashew Milks are okay (unsweetened). Yogurt is okay as long as it’s unsweetened.
• Acceptable Salad Dressings: Olive oil or coconut oil + acid (lemon or vinegars).
• Acceptable Cooking methods: Steam, Grill, Sear (with 2 tsp of olive oil or coconut oil), Broil, Bake, Roast.
• Acceptable Drinks: Water or Tea and Coffee with no added sugar of milk.
• We suggest you start weaning yourself off the unhealthy food, especially rice, alcohol, and other sugar- and sodium-rich foods you’re used to before starting the switch.
• Don’t eat fruits for the first two weeks to wean yourself off sugar.
• Choose inherently natural ingredients; avoid processed, high-sodium, high-sugar or other unhealthy ones.
• When preparing your food, ensure it stays as close to its natural state: avoid overcooking or processing it, or adding bad oils, sugar, too much salt, processed additives.
• Do not skip meals or starve yourself; food is fuel, so eat what your body needs.
• Drink a lot of cold water. Always carry a bottle of water with you.
• Try to include protein with each meal. Recommended amount is 1.5 grams per pound for males, 0.8 for females.
• Go for lean proteins: chicken, fish, most seafood, pork with no fat, meat with no fat.
• Choose good carbs, or carbs with low Glycemic Index (GI): vegetables, fruits, kamote, saba, squash, cauliflower, legumes, a little corn, chickpeas, beans, lentils…)
• No whole grains or Fruit for the first 15 days (except for lemons and limes)
• Good fats are monounsaturated (i.e. avocado) and polyunsaturated (salmon) fat and saturated (animal)
• Avoid trans fats(vegetable oil, hyrdrogen).