Battle Plan: Strong, not skinny.

Beautifully BRUTAL, but I love it. Circuit Training is my new favorite "thing". I find it more intense than Boxing, but just as fun as Kettlebell Workouts. I had my first Circuit Training experience last December and it was WOW. I was crushed. I kid you not but completing a circuit at that time felt like I was going to die. Every inch of my body was ready to give up but my mind continued on telling me that I can do it. Heck, I wanted to do it. It would be shameful to talk about it and not complete the damn circuit. I completed the circuit.

I barely survived 2 cycles then, but now I can easily do 3. I have been working on upping the ante to gradually doing the more difficult exercises and increasing my number of cycles. If there were something that I super wish I been better at last year, that would have been taking care of my health. It was thoughtless of me to let it slip because I was always busy ( not an excuse, I know ), but that's definitely changing this year.


Conquer is my word for 2016. I gave my conquer theme a head start towards the end of 2015 because I needed to condition my mind to making that first baby step. It is not new to you guys that I have an effed up metabolism because of my thyroid condition. I beat it before and I'm set to battling it again. Making the first decision and taking the first step are always the hardest. However, once you have your mind and heart committed to something, you will find ways to make it happen even through the craziest work schedules and despite the thyroid madness.

If we're friends in Swarm & Foursquare, you'd notice that I have been checking in often at a local hotel. I got a gym membership in this hotel where I spend portions of my weekend running and lifting weights. Come weekdays, I am at my new playground. This new gym close to my work place opened this year that's why after work hours are now healthier. It also helps that P joined me on this health journey.

For readers not familiar with Circuit Training, it is an intense program "involves performing a series of strength training exercises with less than the normal amount of rest. The rest between sets is purposefully not enough for complete recovery. A circuit could have ten exercises with a set each with no rest. You could do a series of exercises with work intervals and rest intervals. Circuits can be intense and as short as 12 minutes or they can be as long as an hour. The variable are limitless so it may seem confusing but the main point is to do more work in less time than you would in a "normal" weight training session." [ Read more: Melissa's Ultimate Fitness ]

I finally had the chance to visit my new playground.Ü I am beyond thrilled making little tweaks with some habits and taking baby steps to weekday lifestyle changes 💪 #HappyHour #HealthyLiving #StrongNotSkinny #GearUpForManila

A photo posted by R U S S (@ruussso) on Jan 29, 2016 at 6:19am PST

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I will most likely be writing more about Circuit Training and this new journey of mine. I'm far from where I want to be and I am a major work-in-progress, but what's important for me right now is how I was able to finally make that first step to taking action. It will be a lot of work, but hey, I'm tough cookie. Backing out is not in my dictionary.  ☮..Peace + ❥_Love + Good Vibes. RUSS.

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The Battle Plan Series
» Discover Yoga
» No shortcuts. Eat Right + Exercise.
» Slowly, but surely

It's time to slow down

A few weeks ago, one of the seniors at work ranted about having way too many things on his plate. He said that he's overworked and sometimes he'd ask himself if it's still worth staying. I think it's a trick conversation ( or not ) ... blame it on my trust issues. With the ever-becoming worse office politics and the not-so-silent factions at work, if I say something, it may eventually be used against me especially if it hints that I am not picking sides. I took the safe side and just smiled at him. Oddly, he asked me if I'm stressed.

I answered his question with a question. I asked him, "What do you think, Sir?"
His answer surprised me. He said that I look like I'm not stressed.

Well, he's wrong. If you appear to not be stressed, does it follow that you're also handling it well? These are 2 different things, right? And, it's funny + ironic how one of my girlfriends had the courage to tell me that she thinks I'm stressed ( thank you for that ). I acknowledge that one and really, I'm glad that she told it to my face. The doctor who checked me during our company's annual physical examination sounded like he had the same thoughts as my friend's. Moreover, the results of the APE hint of it as well. And now, I just want to do something about it because it's starting to feel as if stress is negatively affecting whatever is left of my thyroid. [ Read more: How stress affects thyroid problems ]


What's keeping me motivated right now are the short-term and long-term goals that I've set as well as the bigger opportunities that I know will come. I remember a local celeb say in one of her interviews that there are no failures in life, just delayed successes — this reminded me that my future is bright.Ü Sprinkling more fairy dusts my way were the words of a former colleague, KC. Just when I was feeling consumed and ashy, I am reminded of happier days and I do look forward to them. So, if you're feeling a little blah & uninspired lately, you may just find that push that you need from this:

"The dreams you had before might not be the same dreams you have now. The things that you want to achieve last year might not be the same things you want to aim this year. The rejections that you've gone through before will be replaced with bigger opportunities knocking at your door today. So change your mentality and just hope for the best. Life sucks sometimes but it's still beautiful. PS. Patience is still a virtue."

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Are you good at handling stress? What do you do when life tries to get the best of you?
Hope you're having a fab week.  ☮..Peace + ❥_Love + Good Vibes. RUSS.


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Photo Credit: Picography

A healthy lifestyle + Alaska's Family Fun Run

I've been an advocate of healthy living for over 5 years now. This change in lifestyle was brought about by a thyroid condition which put me at great risk in 2008. After my surgery that year, I thought everything was going to be alright. Well, it did but little did I know that my life after the surgery will require me to exert double- triple- quadruple efforts mostly to lose pounds and maintain my ideal weight. I remember going from having a hyperthyroid and on some days it becomes under-active, which freaks me out more. I was scared that I might become obese.

I am continuously learning about everything there is to know about the thyroid. There were days when I got frustrated but eventually when I found myself accepting that it’s part of my life now ( play dramatic music now, lol ), it started to bring positive changes in me. Science has not yet found something to totally bring this whole thyroid thing of mine back-to-normal, so I found ways to cheat ( at least that’s what I think ) my thyroid condition with healthy eating, exercising instead of sitting on the couch all day watching television or spending hours on the internet, doing my best to not stress about the trivial things, et cetera. And, in the process, I have encouraged family members, relatives, friends, and some colleagues to embrace a healthier lifestyle. This becomes more fun, easier, and more encouraging when everyone in the family is at it. Yup, even children. No one is neither too young nor too old for a healthier lifestyle. Agree?

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While we health buffs are growing in numbers, it helps that there are more brands and products that promote wellness, clean living, and an active lifestyle ... and, one of these brands is Alaska. On Sunday, 31-May 2015, Alaska will hold a fun at the Mall of Asia as part of its Alaska World Milk Day celebration. Categories for the fun run are:

» 100m and 1KM for kids
» 3KM
» 3KM Family
» 5KM and 10KM

Another exciting activity that participants may look forward to this Sunday is the launching of the Milk Hour, which will happen at 6 o' clock in the morning in four different locations: Manila, Baguio, Cebu, and Davao. Milk Hour aims to promote proper nutrition for kids. I recently found out that World Milk Day is celebrated annually in many countries to provide an opportunity on milk as a global food central to health and well-being across cultures and nations, and to highlight the contributions connected to milk and the overall dairy industry. I love milk so I guess I will be celebrating with my fellow milk-lovers all over the world.

For more information about World Milk Day, you can visit www.alaskaworldmilkday.com. And, if you don't have plans yet for this weekend, do join the Alaska Family Fun Run this coming Sunday, 31-May 2015 at the Mall of Asia Concert Grounds. Encourage your family to a healthier lifestyle + to drink milk, too!Ü

Race Day:	May 31, 2015 ( Sunday )
Venue:	SM Mall of Asia Concert Grounds, Block 16 Seaside Boulevard cor. Palm Coast Avenue
Start Line:	Seaside Boulevard cor. Bayshore Avenue
Categories:	100M, 1KM, 3KM Individual, 3KM Family, 5KM, and 10KM
Online Registration:	www.alaskaworldmilkday.com
Milk Hour:	6:00AM

Are you and your family into fun runs? If not, what healthy activities does your family love to do?
 ☮..Peace + ❥_Love + Good Vibes. RUSS.

Making 2014 count

I'm in a good space at the moment. I'm on track, as I like to call it. Christmas and New Year are both effective motivators. I feel extra connected to life's richer dimension. It's both affirming and comforting. Following that, I am acutely aware that this will pass.

I could be dumped and get sucked by daily struggles. There is also this guaranteed ticket to an easier route by just withdrawing for a quick, but really pathetic exit. It's natural for people to get seduced by ennui and dispiritedness because we, humans probably feel that there's a certain, albeit, self-destructive pleasure in entertaining them. However, I choose to do things differently. I'm glad that over the past 2 years, given that I know what possible results would arise from my actions and decisions, my 30-something-year-old self has started to have more control over my choices — which I think will come really handy in the actualization of so many goals that were put on hold in previous years. It's time to reach these goals and make new adventures! This year, I'm #Making2014Count.

#Making2014Count is a link-up hosted by Kelli Murray and 6 more bloggers. When I came across Kelli Murray's post in IG, I got so inspired, dropped by her blog and here I am ... I'm participating AND most importantly, I will keep my word & fulfill my part of the bargain.Ü

Image Credit: Kelli Murray

What is something you want to change, or a goal you want to set for the New Year, and what is your plan for making it happen?
One of my goals this year would be ridding myself of that last 3 or 5 stubborn pounds before I could say that I'm back at my ideal weight. In my When Numbers Make You Smile post last November, I wrote about celebrating my little victory of losing 13-lbs since week 3 of April. I weighed-in week 3 of December at the gym in Bellevue Manila & it looked like I'm still progressing with a total of 15.2 pounds lost in a period of 8 months.

I don't know how long it's going to take. I know it won't be easy because my left thyroid is not exactly cooperative.Ü Some days, it gets over-active and on far worse days, it switches to under-active mode. Believe me, it's a struggle. I do not want to be an overweight little girl, so yes. I will cheat Science and I will prove some folks wrong. There is a way to battle hypothyroidism.

Friends, this is my 2014 battle plan:
a. I should religiously take my thyroid meds and see my endocrinologist more often.
b. I will continue to have the discipline to make time for exercise and most of all, to choose healthier options when eating.
c. I've done a great deal of improvement on this and it's time to level up from 6 hours of sleep to 7!

Many people choose a word to reflect on, live by, or aspire to for the New Year. Let us know your word, how you decided upon it, and how you hope to incorporate it into 2014. Family.

I will make 2014 count by ... Spreading the love in my own little gestures and most importantly, more than giving my time I will live in the now and just be present regardless who I'm with and what I'm doing. Being present in the moment, that's when we start making things count.

☮..Peace + ❥_Love + Good Vibes. RUSS.

WHEN NUMBERS MAKE ME SMILE

Getting back to my desired and ideal weight will be one my biggest accomplishments this year. * Getting ready to do my happy dance ... * I have 3 more pounds to shed and after that I can stop stepping on the scales. My thyroid levels would not stabilize for a while and kept swinging from hyper to hypo and back to hyper then hypo, etc. My endocrinologist was not happy with my last test results, but I know what I'm supposed to do. I do not want a Part 2 of 2008. That year, I battled Hyperthyroidism, Thyroiditis, and other complications that I would talk about in other posts. This time, it's Russ vs. Hypothyroidism. I do not want another medical procedure. I do not want to have radiation therapy. I do not want to camp back in the hospital.

I took my meds religiously and followed everything that my endo has asked me to do. Deep down inside, I knew that doing these will not be enough. If I wanted to at least have normal thyroid levels indefinitely, I had to help myself. The moment I started to make this happen, there were affirmations from the people around me. Every person who told me that I lost weight is a testament that I was doing things right.

13-lbs weight loss
Hurrah! If I'm doing my Math right, that's approximately 1.67 pounds / month. The number is low for a normal person, but is a good one for someone with hypothyroidism. Ever since I vowed to returning to this track, I am happy to share that I never starved myself. Yup, not a single meal. I'm proud of this attitude towards food. If you read my Slowly, But Surely post, you'd recall that I committed myself to some healthy habits. Following that, I have also been doing these:

» I've been getting more zzZzz hours.
» I've come to love and appreciate all the good stuff that go with the lemon fruit.
» I've been and am still on MyFitnessPal. It is very convenient!

Lastly, I still have my ever-dependable kettlebells. Kettlebell workouts and circuit training are love! I manage to squeeze in 2 days of 20-minute kettlebell programs. Thanks to YouTube and Skimble, there's this infinite digital library of videos that you can easily follow in the comforts of your home. KBs and I are very compatible. Let me share one of the KB workouts that I have been doing lately.

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There are medical literature that say there's no cure for thyroid disorders, but they can be managed. I am thankful for my little successes and I hope that you guys also find it your hearts to celebrate small achievements in your lives. Today, I am 3 stubborn pounds away from my victory.
☮..Peace + ❥_Love + Good Vibes. RUSS.

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Supplemental Reading. Most people are not familiar with the thyroid and thyroid disorders. You may Google it, but you may also read more about Hyperthyroidism, Hypothyroidism, and Thyroiditis from EndocrineWeb.Com. I hope these help.
1) Thyroid
2) Hyperthyroidism
3) Hypothyroidism
4) Thyroiditis

GIVE THANKS FOR YOUR FOOD

Gratitude Journal, Day 02 

Food does wonders to the soul. It has the power to make a person feel better when things don't seem to go right. If we want to look at it in a calculated kind of way, we all know that too much can make us fat and yada yada yada. We all know what the other side of the story is. We either make it a best friend or worst enemy. Today's assignment is ➜ here.

My relationship with food is not the love-hate type. Growing up, my parents had opposing views on the subject. My dad and his side of the family would sometimes have restrictions; my mom and her family did the opposite. On most days, I find myself sounding like my mother ... it should be a good thing. Mimi lets us enjoy, eat what we like ( everything in moderation, of course ) as long as nothing ends up wasted. She's not big on these last supper kind of meals: you're so ill, can barely move, and people bring you all your favorites. Unfortunately, you cannot enjoy them because of diet restrictions, medical complications, etc. She would always remind us not to deprive ourselves ( again, it must be done in moderation ).

Classic Story #1

I had thyroidectomy in 2008 — as soon as I was brought back to my room, I wrote on my white board that I wanted soup from Almon Marina and a sandwich from Starbucks. Someone was ready to go out to get me my post-surgery happy food until my nurse went into panic mode when she saw what I wrote and heard my mother's instructions. Turns out I cannot have anything solid. I was also not allowed to have anything hot. That went on for over two months and I gradually understood why Mimi gets cranky whenever we got sick. She hated buying meds.

Classic Story #2

Last month, when work was suspended because of Maring and the habagat, my Mom would cook five (5) times a day. That was her trip for three (3) straight days! My little big bro begged her to stop cooking .. obviously, she didn't. My brother thinks he got fat over the forced vacation and I felt like I gained at least 1 pound ... or not, but that was Mom's thing whenever my brother and I are on house arrest. That was Mom's "lambing" to us. Usually, we are in trouble if she's not in the kitchen. Hello retribution!

Last Monday sucked big time. I woke up with the most awful migraine, compared to what I had two Wednesday ago. I was in bed til past 9 in the morning and found myself unable to go to work. Half an hour past 9, I received an SMS that turned my day from bad to worse.

It was really thoughtful of Mother Duck to cheer me up and do everything in her motherly powers to make me feel better. Moms are truly one of God's sweetest blessings. After the trip to the hospital, she knew where to bring me ... that wooden signage was an instant smile-maker. That afternoon, I have not found the solution to my problem but her gesture and all the goodies in front of me made the situation not-so-bad ... something chocolate-y + wine + cheese. There's no way you could go wrong with that.

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3 things I'm extra grateful for today
›  I am grateful that it's Sunday. I get to rest and recharge.
›  I was miffed that it rained so bad today, but at the same time I'm grateful.
›  I am grateful for today's home-cooked Bulalo.

Psalm 104:15
And wine to gladden the heart of man, oil to make his face shine, and bread to strengthen a man's heart.

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Previous Gratitude Journal Entries. Day 00 • Day 01
☮..Peace + ❥_Love + Good Vibes. __RUSS.

IN BETWEEN GETTING THIN & BEING FAT

People can be really strange and rude at the same time. When a person appears to be gaining weight, the person is labeled mataba ( FAT ), malusog, mahilig sa extra rice ( LOVES TO HAVE EXTRA RICE ), and so on. When a person chooses to take the healthier path and starts to shed pounds, the person is thought of to be anorexic, pabaya sa katawan, and if it gets a little nasty, you get remarks that you're like an addict, etc.

I have had my share of these remarks from friends, albeit the intention was probably good, it still does not come out nice. There are times that you can let it pass, but there are people who say it without tact. I'm sure you've encountered people who just blurt out stuff without thinking. I often try to shrug it off and I sometime make extra effort to explain why. In my case, it's thyroid-related, but then a lot of people are still clueless as to what the thyroid is, what its function is, and how it affects a person. 99.9% of the time, whenever I mention it to someone, I always get the "Ah oo, yung goiter" reaction.

5 years ago, I battled quite a serious thyroid condition. I've gone through extremes: weight down at 93-lbs and weight up, induced by meds with steroids to 117-lbs and my pulse rate went beyond normal range. It hit an all-time high of 150+ beats per minute. My doctors had to make sure I gained weight because — it had to be done because there was no way that me at 93-lbs will make it through the medical procedure.

Today, I am thankful for the healthier options that have been coming out in the market. There are Sexy Chef, Dine & Lite, Fitness Gourmet PH, and recently I discovered Diet Diva + we have Juju, Juice Jab, and again, another recent discovery is Drink Spruce. I just love how this niche market is growing!

I got a confession to make: my last date with my endo was not exactly good news because of the test results. I promised my endocrinologist that I will be a good girl. So far, I have been doing well with my 1,200 calorie per day and I squeeze in my kettlebell workouts at least twice a week. It also helps that I have friends that I can talk to about this thyroid madness. I appreciate how my friend, JK always reminds me to disconnect from the frenzied pace buzzing around me.

The moments we choose to live in fast forward mode is always a conscious choice. It was never an involuntary action. So, in between situations of getting thin and being fat, I have learned to slow down. Admittedly, most of my days are chaotic, but I've come to love and appreciate the value of knowing when to shut down Rosa ( my laptop ) and switch off both my phones. ☮..Peace + ❥_Love + Good Vibes.__RUSS.

Battle Plan: Slowly, but surely.

I was reunited with My Fitness Pal last April. Based on my current lifestyle, My Fitness Pal recommends that I have 1,200 calories net per day. I am back to doing a lot of good Math with calories in and calories out. I am excited that it is starting to feel like 2011. It was also around this time that I started this self-mandated back to super healthy living which I called Project NO MORE Excuses. I gradually prepared my mind and my body with this lifestyle change. • [ Read older post. ] 

 Confession.  I wasn't the healthiest these past months and I wish I gave more effort to it that's why it makes me sad that some people feel that this is just a desperation move. Really? Are you kidding me? That unsolicited advice was totally inappropriate. I am neither categorically super skinny nor am I overweight. I just want to be healthier overall. Loving yourself more and wanting to be healthier will never be something done out of desperation, right? And so it amuses me how a random conversation make other people feel like they know me so well.

I cannot fully commit ( yet ) to regular workouts, but I make it a point to do so when my schedule is not wild. To put some balance there, I have been working on sleeping early and getting enough zzZzz hours ( it helps that I have finished all seasons of One Tree Hill ) + eating right, which means I have to ditch junk food. Dealing with unnecessary stress without ruining my day and treating my skin well have been helping, too. The goal is to enjoy life a whole lot more and not care about what others think. I want to feel better not just on the outside, but also on the inside. So even if this is a personal blog, I intend to share my learnings and discoveries including things, products, workouts, and routines that work for me and I hope that I would be able to inspire others in my own little ways. For starters ....

» I am down to just one (1) cup of rice or less per day.
» I have been clean because I have not had a drop of soda since 01-JAN of this year.
» I have put cardio training back into my life; I hope to make it a routine soon.

My friends in Twitter and Instagram know that I have been enjoying Sexy Chef's's Dine Lite & Health Bar munchies ( Gracias NFD for telling me about their meals ). And as if everything has been planned for me, I discover Juju Cleanse and Juju Eats. I'm set to do a Level-2 Juju Cleanse Program one of these coming weekends. I made sure to try all Juju Cleanse drinks first. So far, so good. Their Red Giant though almost makes me feel like I'm going to die. I hate its after taste, but hey, this is Project NO MORE Excuses right? All I am praying for right now is to get even just one weekend next month that is not too chaotic. Most important of 'em all, I don't jump into whatever fad diet there is. I've come to know and understand my body. I'm not like everyone else. Aside from the usual struggle, I get an extra load and need to work harder especially after my thyroid condition.

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Weigh-In
We had our Annual Physical Exam ( APE ) in the office  and stepping on the scale brought good news with *drumroll please* 7.7 pounds ( happy dance ) gone and with me on this victory are: Sexy Chef, Juju Cleanse, Juju Eats, Nestle Fitnesse Almond Clusters, and these non-fat milks from Magnolia, and Cowhead. They are all lifesavers especially for super busy girls like me. ☮..Peace + ❥_Love + Good Vibes. RUSS.


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The Battle Plan Series
» No Excuses

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Image Credit: @HannaGracyB