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‘Fashionista's by Heart’ is hosted by Heart Evangelista which highlights celebrities' fashion statement, trends, makeup tips and finds, and many more. Watch the full episodes of '#Fashionista's by Heart' and other GMA programs here: http://bit.ly/GMAFullEpisodes
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FunTranscript
00:00 It's Tuesday night and the sight of us right now is probably making you wonder.
00:04 Fit and Fab on a different night and at a different time?
00:07 Yes, ladies, tonight is all about change, but a good change.
00:11 But just because we're on a different time slot doesn't mean it's an entirely different show.
00:15 Here in Fit and Fab, the only thing that we want to change is you.
00:19 But for the better, of course. I'm Terrelly Carros.
00:21 And I'm Maggie Wilson and this is Fit and Fab, your ultimate guide to being a better you.
00:26 Reach for the sky
00:30 Dance to the beat
00:35 Pamper yourself
00:37 Go all out
00:42 Be fit, be fab
00:46 This is your time to be all that
00:50 Be fit, be fab
00:54 This is your time to be all that
01:00 We have got so much going on on tonight's show from flag football to great girl gimmicks,
01:05 a feature on anti-aging creams and how to get absolutely fabulous abs.
01:09 Everything that's guaranteed to make you fitter and fabber.
01:13 And since tonight is all about change, Maggie and I decided to try on a new sport, flag football.
01:19 Who said I'm into flag football? I was thinking it was really like a metaphor.
01:23 Not really like flags hanging.
01:25 Like literally flags.
01:26 Literally, it's really a flag. So what about you? What were your initial expectations?
01:30 Well, you know, I didn't really have a good idea of it but you know, considering it's named flag football,
01:34 I thought you know, it might be similar to soccer or American football, which it was.
01:38 Yeah, but I thought flag football is like they would do a lot of tackling.
01:41 This is very contact sport. It's just a semi-contact sport.
01:45 That's right. So enough of the talk. Watch me enter a tackle flag football with a few fly footed females.
01:50 [Music]
01:56 Flag football is a very, very physical sport, especially for us women.
02:02 Why did it become so popular? Well, we're here to discover right now.
02:06 It's going to be our first time to try out this sport. Maggie and I have no background whatsoever about flag football,
02:12 much less American football, but we are both so excited because we know that it's a full body workout.
02:17 So are you ready?
02:19 Yes. I'm a little nervous but yes, yes, yes.
02:23 [Music]
02:25 One, two, three.
02:26 [Music]
02:30 Flag football is actually just like American football with a twist of course.
02:35 Instead of full on tackling, flag football is completely non-contact.
02:39 Here, players play a modified game of tag to take down opponents and gain possession of the ball.
02:45 Thanks to the flags tied around each of the players' waists.
02:49 [Music]
02:53 Instead of tackling, we have flags and if the defense gets the flag from a receiver, then that's considered a tackle.
03:01 So no need to really bring anybody down.
03:03 This little difference aside, the main objective of each team is still the same,
03:07 to advance the ball down the field into the opponent's goal area in order to score points or touchdowns.
03:13 [Music]
03:16 Flag football games run for about an hour and a half and it started with one team kicking the ball towards the opposing team
03:23 who in turn will catch the ball and run towards their end zone.
03:27 When the flag of the person who has possession of the ball is pulled,
03:30 play stops and starts again with a marker where the flag has been pulled out.
03:35 [Music]
03:37 Each team is given four chances to score in the end zone.
03:40 Basically, one touchdown, we consider that six points and then after a touchdown, we get a chance to do an extra point.
03:51 It's either you can choose the quarterback or the offense can choose if they want to get an extra one point or an extra two points.
03:58 There's a lot of specialization in a sense that, you know, the quarterback,
04:03 it's more on like either the arm, a good arm, receivers, they have to have good legs, good routes,
04:11 then there's the line have to be big people.
04:13 There's a position for you here and although there's contact, there are people to protect you.
04:19 I think the misconception is you have to be built, athletic and really strong to play.
04:24 You know, there's a position for anybody here.
04:27 [Music]
04:30 Flag football is a great full body workout that gets you to work out your arms and your legs.
04:35 With an hour and a half of playing flag football, it is almost equivalent to a 30-minute high-speed treadmill workout at the gym.
04:43 Basically, there's a lot of cardiovascular work involved so definitely it's good for the heart.
04:48 If you notice, you know, we're at a field where it's really clean, nice air, so you know, it's good for the lungs also.
04:56 Intense workout that's fun to play with a group of friends? We really couldn't wait to get started.
05:02 [Music]
05:04 So are you excited?
05:05 Yes, I'm excited but at the same time, I feel so grossly underdressed.
05:08 Me too. Well, we're both wearing the same shorts in different colors.
05:12 The beauty means that we are.
05:14 Yes, but hey, we're here, we're ready.
05:17 It's really important, right? You're game face on and you're excited to learn a new sport.
05:22 So let's watch us teach them how to do it.
05:26 [Indistinct chatter]
05:28 I mean, we're going to take them to school.
05:30 [Music]
05:32 Okay, these are flags so each team has their own color so that we don't get confused which flag to pull.
05:38 So you get the yellow flag because you're in Gabby's team.
05:41 [Music]
05:48 Rock and roll.
05:50 [Music]
05:53 Well, basically you're going to be in offense. We're in offense and you shall be the receiver.
05:58 Okay.
05:59 What does the receiver do?
06:01 Depending on the routes, yes. Basically, your objective is that you run your route and you try to catch the ball.
06:09 And if you do catch the ball, you try to run as fast as you can without getting the flag to the end zone.
06:15 Okay.
06:16 Okay. The thing is we're playing eight on eight right now so it could get tricky.
06:20 So I could ask, like, if you're running, someone in our team could, like, run ahead of you and start bumping the people who want to get their flag.
06:31 Okay.
06:32 So something like that.
06:33 [Music]
06:35 So Maggie, you'll be on defense.
06:37 Okay.
06:38 So what's going to happen is Gabby will throw the ball and then whoever is the receiver, what you have to do is just try to get to the receiver as fast as you can and pull their flag.
06:51 All right.
06:52 Because we don't want them to get near to the end zone. You just want them to be, like, right there really far. So you want to get it as fast as you can.
06:57 Okay. All right. I got it. I'm going to beat her.
07:00 [Music]
07:02 I don't know what to say. The mom is so scary.
07:04 I'm scared of the coach.
07:06 No. This is so scary.
07:08 They look so serious about flag football.
07:10 Yeah.
07:11 They're not smiling.
07:13 They're like that.
07:15 Okay. Let's put on our game face.
07:17 We can do that. We can do that.
07:18 Maggie, can you bring the wire paint? We should have some black here.
07:21 [Music]
07:23 Isn't there a football player? Let's just do that.
07:25 Let's do the meds. There's a lot of them.
07:27 There's a pooling there. We'll put them there.
07:28 There's a lot of meds.
07:29 Here it is. It's going to get to the goal.
07:30 Here it is. Go.
07:31 Ready.
07:33 Set.
07:35 Go.
07:37 I felt very, very intimidated.
07:39 And then when I saw the girls, I was like, "Oh, my God.
07:41 These girls look really, really athletic and really, really fit and really out there to get us."
07:46 But then, you know, when we got into the game, it was so much fun.
07:50 I enjoyed it. We were all giggling.
07:52 We were such girls.
07:53 We're all girls.
07:54 We're all girls.
07:55 And they're actually really, really nice.
07:57 And it's a really, really fun sport.
07:58 Let's just tuck in.
08:00 I want to tuck in this in my pocket.
08:03 So they can't get it.
08:05 Okay. Stay here. Stay closer.
08:08 Set.
08:09 It's really heavy on running.
08:11 And for those of you who have bad hand-eye coordination,
08:15 this is a good workout because you're really kicking the ball differently.
08:19 But with football, you're running and you're kicking the ball.
08:22 You have to pass it. You're conscious that your flags are being pulled.
08:25 So it's really a good activity to stimulate not only your body but also your mind.
08:31 [music]
08:37 Playing flag can be challenging and tiring,
08:39 but its fun factor definitely makes you forget about the negatives,
08:43 especially when you're playing with friends.
08:46 [music]
08:49 And after a full morning of learning and trying out flag football,
08:53 we totally understood why everyone, guys and girls,
08:56 always take the time out every week to partake in their favorite team sport.
09:00 After a whole week of stressful, a lot of hard work,
09:08 you want to relax and you want to get all the tension out.
09:11 And flag football is really perfect for that
09:14 because it's one of the few sports that actually allow you to push and hit people.
09:19 Be physical.
09:21 [music]
09:22 The community itself here is just awesome.
09:25 We're really, really serious and intense on the field,
09:27 but when we get off the field, we're all friends.
09:30 So would you recommend it to our viewers?
09:32 Oh, definitely.
09:33 Flag football is definitely recommended for everyone who just wants to find a new sport.
09:39 You know, we want to get fit, want to meet new people,
09:42 and basically just to have fun.
09:45 You say flag football, it's like American football.
09:48 Not only guys can play, but now since flag football is introduced,
09:54 so we can play also, even if we're girls.
09:57 See, we're not sexist.
09:59 Everybody can play.
10:01 What guys can do, girls can do also.
10:04 See, it's like they're having fun.
10:06 Yes, they're really having fun.
10:08 But playing offense, it's a little hard because you have to run to pass the ball.
10:11 The shape is a little weird.
10:12 Yes, the ball is kind of shaped like an American football,
10:15 but me, I play defense, so I had it easy.
10:17 All I had to do was run after you and pull one of your flags.
10:20 Yes, you have to hold the flag, right? So it's easy.
10:22 Yes, you're a little cheating.
10:24 Just a little.
10:25 Just a little. Because you weren't given the clear instructions, but you finally got it.
10:28 Yes, I did. And when I got it, you got the flag.
10:31 Yes, I got the flag.
10:32 We lost. But see, we're really enjoying it.
10:34 If you want a great new sport and a good workout.
10:36 And with that, Fit and Fab will be right back.
10:38 Hate wrinkles and age spots?
10:45 Fit and Fab gives you the lowdown on anti-aging creams?
10:48 Up next on Fit and Fab.
10:50 And later,
10:51 I'm so good I want to cry.
10:53 Great girl bonding gimmicks that your boyfriend will love.
10:56 Stay tuned.
10:57 Maggie, are you afraid of wrinkles?
11:01 I am scared of wrinkles.
11:03 Yeah, me too. I think every girl who hits this age group,
11:07 they start to think about the fine lines on their face.
11:09 I'm really like that. I check and I would have to admit, I'm getting more.
11:12 You know what? I don't use any creams on my face.
11:15 All I do is wash it with soap and water.
11:18 Not even moisturize because I have oily skin.
11:20 But it's a bad thing because my mom has been bugging me for so long
11:23 to moisturize my face so that I can still look young.
11:26 Yeah, exactly. Because with the lifestyle we keep, the makeup we wear,
11:29 the stress we go through, even the smiling adds to our fine lines.
11:32 It's a great thing that there are these anti-aging creams out there
11:35 to help us stop the effects of time on our skin.
11:38 Our skin changes as we get older.
11:45 And for our face, that means more lines, more wrinkles, and more crow's feet.
11:50 While we can't do anything to stop the advancement of age,
11:53 we can help our skin stand the test of time thanks to anti-aging products.
11:57 Aging is intrinsic and inevitable.
12:01 We unfortunately cannot stop it.
12:03 But there are extrinsic or external factors that affect and speed up the aging process.
12:08 And that is the sun.
12:10 The sun, that's where we get a lot of damage to the skin.
12:15 We call that photo-damaged skin.
12:17 Wrinkles and blemishes are usually caused by exposure from the sun.
12:21 That's why sun protection is the most basic and the simplest anti-aging product
12:25 that dermatologists recommend to women no matter what age.
12:29 You already probably know the ins and outs of SPF.
12:32 But what about anti-aging creams,
12:34 which have, without a doubt, revolutionized the concept of skin care?
12:38 So these are topical products that come in different forms,
12:42 like creams, serums, lotions, that are applied on the skin.
12:46 The production of topical cosmetics is a huge market worldwide,
12:51 and it continues to find hundreds of new customers every day.
12:54 Let's face it, most women care about the way they look,
12:58 and consequently, the way that they look as they age.
13:01 Generally, I think there are two things that really attract women to anti-aging products.
13:06 Aesthetically, of course, you want to look as young as you can,
13:10 you want to maintain the condition of your skin.
13:14 With the number of anti-aging creams in the market,
13:18 how does one go about choosing the right product?
13:21 Well, all you really have to do is look out for these basic anti-aging ingredients.
13:26 It is important to look for products with alpha hydroxies,
13:30 which have been used for centuries to stimulate skin rejuvenation.
13:34 Another key word is beta hydroxies,
13:36 a topical exfoliant that works by speeding up the turnover of skin cells.
13:40 Then there's retinol, which is the purest and most active form of vitamin A,
13:45 the most dominant vitamin of the skin.
13:47 Last but not the least, look for vitamin C.
13:50 Ascorbic acid not only helps the body fight diseases,
13:54 this all-around vitamin is essential in the fight against sun damage and fine lines and wrinkles.
13:59 But not all creams are meant for everybody.
14:02 As we age, our skin does too.
14:04 And since a woman in her 20s has a different dermatological makeup than of her 30s or in her 40s,
14:09 it is vital to know what cream is best for which age.
14:12 The skin is also the largest organ system in our body,
14:16 which also shows the signs of aging.
14:18 And usually, they start appearing at the 20s.
14:24 The first real onset of aging happens in our 20s.
14:27 This is the age when you begin to notice minor wrinkles,
14:30 slight dulling of the skin, as well as some loss in the elasticity of the skin.
14:34 Well, I'm in my early 20s and I'm a recent graduate,
14:38 and I'm now currently working for the family business.
14:41 Skin care at this age is all about prevention
14:44 and paying attention to the warning signs that start appearing on the face.
14:48 What to do?
14:49 Avoid skin dryness, which is the catalyst to age lines.
14:52 Moisturize daily and frequently with a mild hydrating anti-wrinkle moisturizer.
14:58 This keeps the skin nourished, hydrated, and supple.
15:01 Usually, the common mistake of women is to adjust their skin problems too late in the game.
15:09 The fit and fab recommendation to women in their 20s?
15:12 Non-oily products that contain green tea and a minimum of 30 SPF.
15:16 Green tea helps reduce the risk of cancer,
15:19 and added SPF also protects you from this disease, as well as age spots and wrinkles.
15:26 When you hit your 30s, the aging signs that are first hinted at during our 20s begin to become more evident.
15:32 With more visible forehead lines, laugh lines around the mouth, and the crow's feet around the eye area.
15:38 As they age to their 30s, you see more prominent lines, fine lines, and more blemishes,
15:46 and then slowly sagging of the skin.
15:50 That's why for 31-year-old Rochelle, skin care is critical.
15:54 Who wants to look older than her age, right?
15:56 My mom used to bring me to the derma.
15:59 She told me that the best investment a girl can have is your beauty.
16:03 For us girls, while we're aging, we lose our value.
16:07 But if you take care of your face, your skin, your beauty, that's when you stand out.
16:14 It is important to women in their 30s to build on their skin care regimen of that in their 20s.
16:19 Continue to moisturize your face as much as possible.
16:22 This time, with thicker creams with retinoids.
16:25 A derivative of vitamin A, retinoid products exfoliate the top layer of skin,
16:30 generate new skin cells, and increase collagen production.
16:33 The results are firmer skin, reduced sunspots, and diminished wrinkles.
16:37 But that's not all.
16:39 By incorporating anti-aging formulas like eye creams that include alpha hydroxy acids, copper, and vitamin C,
16:45 you can stimulate collagen growth and visibly reduce those deepening eye lines.
16:49 Fabulous!
16:51 In our 40s and 50s, we will begin to notice the full effects of aging and a lifetime of sun damage on our skin.
16:58 Luckily for Teresita Chu, time has been very kind on her face.
17:03 Thanks largely to taking proper care of her body.
17:07 Aside from healthy foods, I'm also concerned about my body's growth.
17:12 So I do exercise.
17:15 But not all mature women were as insightful as Teresita in their 20s.
17:19 So for older women who are unable to prevent skin damage early on,
17:23 use a complete skin care system,
17:26 which systematically helps you to nourish and moisturize your skin on all levels.
17:31 It is also advisable to use anti-aging creams with high concentrations of glycolic acid for about 15%,
17:38 that can stimulate retinol, helping you to rid of your face of dark circles.
17:43 But remember, even with all the scientific advancements in anti-aging and wrinkle creams,
17:48 we have to maintain a proper diet and a healthy lifestyle.
17:51 So to truly slow down the aging process, eat right, don't smoke, exercise and drink lots and lots of water.
17:58 So partner up with an appropriate anti-aging cream so you can look fabulous no matter what age.
18:03 Up next on Fit and Fab, take gimmicking with your girlfriends to the next level with Fit and Fab's great girl bonding gimmicks.
18:14 And later, want a flatter tummy? Fit and Fab's guide to absolutely fabulous abs will show you how. Stay tuned.
18:22 I don't know about you, Ter, but every week I take a day off from my busy schedule to spend some time with my girlfriend
18:31 so that I can relax and have fun, you know, forget about work and just have fun.
18:35 I want to do that. Yes, I do go out with my girlfriends. And usually what we do is we eat out.
18:40 Right, watch movies.
18:42 Movies, yes. Even karaoke. It's just great to reconnect with somebody and just reconnect with the real world.
18:48 Talk about something different, not just work all the time.
18:51 That's right.
18:52 But while going out for dinner is a great thing in itself, why not try something different?
18:57 That's right. Durat took some of her nearest and dearest friends out on a great girl day bonding Fit and Fab style.
19:09 It's great to be in touch with friends, but even better when you get to spend quality time with each other.
19:14 That's why I'm calling two of my best friends for a girl bonding gimmick.
19:18 To begin with, it has to be something fun. Something that you would, you know, you would enjoy with your friends.
19:30 It does not have to be like the most expensive thing like fly to Europe, for example.
19:38 Wow.
19:39 But that would be great.
19:40 Yeah.
19:41 However, it's something, you know, unique and special. Something that you guys don't do or do together.
19:47 Something very creative.
19:49 Okay.
19:50 Yet very intimate.
19:52 Innovative Ideas at PH Inc. organizes launches, seminars, as well as intimate gatherings like reunions, bridal showers, girl gimmicks and the like.
20:02 Each event is custom made to the client's wants and needs.
20:06 I'm planning to have some friends over. Some of my close friends were all very busy.
20:10 We're all usually stressed out from work. And I want something that is relaxing, very hassle and stress free.
20:17 Okay. Well, that's the case. Why don't we hold it in one venue? The Solea Garden.
20:24 How does that sound?
20:25 That sounds fantastic.
20:26 With the help of Kai Tau To and Innovative Ideas at PH Inc., we were able to transform this garden into a beautiful one-stop gimmick place.
20:46 We just need friends. It's hard to make a gimmick by myself. So, where are my friends?
20:50 Hi guys!
20:57 Hi!
20:58 Hello!
20:59 Hello, hello, hello.
21:00 Okay. So, our first activity is yoga. You guys brought clothes?
21:04 Yes.
21:05 Yes. Alright. So, let's go. Let's change.
21:06 Yay!
21:08 Then feel the wave of relaxation spreading all over your body, allowing your body to become relaxed, allowing your mind to become calm.
21:25 Yoga not only keeps you fit, it also reduces stress, improves one's flexibility, and gives you clarity of mind.
21:33 A fun gimmick with lots of holistic health benefits.
21:38 Headed by internationally accredited yoga instructors,
21:44 Vinnyasa Yoga Center aims to help people realize the importance of staying fit and maintaining a clean and healthy lifestyle.
21:51 Even if you are a beginner like me or an advanced yoga practitioner, they have a course suitable for you.
21:59 Thank you. Thanks, Pia. Thanks, Mina and Therese.
22:03 Hey, friends. How are you?
22:06 Stretchy.
22:07 Stretchy.
22:08 Things just keep getting better because after this, a refreshing tea break was our next gimmick, just a few steps away.
22:18 You know, girl gimmicks usually just end up with me drunk.
22:22 Well, I don't think you'll get very drunk with tea.
22:25 But that's different.
22:27 That's different.
22:28 After a hard day's work, it is always rewarding to have a massage or a foot spa.
22:38 And a spa party with your friends adds an element of fun in an otherwise solo activity.
22:43 So good, I want to cry.
22:47 Nothing beats a good foot spa.
22:50 Especially when you like to walk and dance, it's a foot spa. And it reflects.
22:55 Beauty Works offers a variety of services from facial treatments to beauty restoration to body works.
23:01 The procedures are done by licensed massage therapists, so rest assured, ladies, this is personal service at its best.
23:08 Thank you. This is the happiest day of my life.
23:12 Oh, but my dear Carla, we're not done yet.
23:24 Wow, this.
23:25 Hi, Chef!
23:27 Hello. These are roasted portobello burgers with a teriyaki-glazed onions and red bell peppers.
23:37 Enjoy your meal.
23:39 Wow, we definitely enjoyed it.
23:40 Thank you so much.
23:41 You're welcome.
23:42 At last, the much-anticipated dinner.
23:48 We often remember our dining experience, so when planning a gimmick, include good food in your priority list.
23:54 Bonding over a delicious gourmet dinner is always pretty hard to beat.
23:58 The Kitchen Academy Culinary Arts prepared this yummy dinner especially for us.
24:05 Served by none other than the chef himself, Chef Raymond Palizier.
24:09 To spare you the hassle of cooking or waiting in long queues in restaurants, why don't you call them to cater for your intimate dinner with friends?
24:17 It's definitely more personal and more unique.
24:20 Wow, never thought portobello mushroom burger would taste so good.
24:29 The taste is very oriental, with Chinese herbs, and we feel, we taste rather, a bit of wasabi.
24:37 Really good. There, so perfect.
24:42 This is a watermelon and jicama soup with white wine and coconut sugar.
24:47 This is pretty good.
24:52 Carl, what was your favorite part of our whole bonding activity?
24:57 No, the food. It's always the food.
24:59 I liked it because it was really light, and it didn't really use a lot of complicated stuff. It's just really good.
25:06 Okay, May, what about you? What was your favorite part?
25:09 Oh, I had to do that full body massage, man. That was one of the best massages I've ever had.
25:15 So I hope you guys had a great time. Did you?
25:17 Yes, yes, yes.
25:18 Genuinely?
25:19 Yes, no faking.
25:21 We had a really, really good time, and to all you viewers, whether or not you have an event planner for you, or you're planning your own, gimmick yourself, just make sure to have a lot of fun. I'll see you guys around.
25:36 Want a flatter tummy? Fit and Fab's guide to absolutely fabulous abs will show you how. Coming up next.
25:43 And later, learn to deal with those pesky side stitches in tonight's Q&A. Stay tuned.
25:49 So Maggie, how hard did you work for your abs?
25:55 Well, I worked really hard for my abs. I mean, who doesn't want a six pack, right?
25:59 I want to be able to feel it, but like all good things, you really have to work hard for them.
26:03 That's right.
26:04 My personal favorite ab workout would have to be crunches and Pilates.
26:08 Wow, well you know what? I'm the same, but if you guys are tired of your usual abdominal routines, well, Fit and Fab has come up with some great fab ab workouts that are guaranteed to flatten your tummies in no time.
26:19 Abro-cadabro.
26:25 Summer is the best time to go to the beach, soak up in the sun, and just take a splash in blue waters.
26:30 Unfortunately, despite dozens of figure flattering swimsuits out there, women are still stressed out during this body bearing season because of one thing, their tummy.
26:39 But don't worry ladies, we've got your front, your back, and your love handles covered so that your abs will go from flabby to fab in no time.
26:46 Checking out the mirror? Bringing out the tape? Like most young women, Mitch has her mind on her belly.
26:54 Most of the girls like flat abs. I want my abs to be flat so that I can boost my confidence.
27:06 According to Mitch, having flabby abs affects her self-confidence, especially in wearing clothes.
27:13 It affects the size of my shirt or pants. I used to like them large, but now I like them small so that they look better.
27:27 The harsh reality is, it's really hard to make the flab in our abs go away because unlike our legs or arms, we do not move our abs around much to work them out.
27:39 We can say that she's more prone to having a fat deposit because we normally use our arms and legs on a daily basis when we work.
27:49 So we don't have to exert extra effort to work out our abs.
27:55 Yes, most women are prone to storing fats in their mid-sections. And unknown to them, these fats actually generate harmful effects to their body.
28:05 They found out that there are many hormones interacting and therefore it also gives rise to a lot of diseases like hypertension.
28:13 And sometimes we have diabetes, we have also insulin resistance, also sometimes we have sleep obstructive apnea.
28:23 It is a sign that you could have an underlying cardiac problem.
28:27 Because a larger waistline means you have more fat deposits in your abdomen.
28:33 According to medical experts, one way to keep your waistline and health in check is by measuring.
28:38 The cut-off for men is 40 and above they are already predisposed. This is called they are high risk. For women, it's 35 inches.
28:49 It's not really the waistline alone. You have to compare it with the hip ratio.
28:57 This is when you have a large waistline, they are happy.
29:02 We have a normal waistline. If your waistline is larger than your hips, definitely your chances of developing heart disease are higher.
29:11 For women, compared to men.
29:13 To get your waist-hip ratio, measure your waist and then your hip. Divide the measurement of your waistline by your hip line.
29:21 For most girls, the solution to their worries may be exercise machines that promise to turn their flabs into perfect abs.
29:30 Today, countless exercise machines are available in the market, offering fun and unique ways of losing those extra pounds around your abs with less work.
29:39 One of the newer ones is this hula chair we found in the Dream Body Spa.
29:44 At first glance, the hula chair looks like any other chair. But it's specifically designed to work out our abs, once it starts rolling.
29:54 It's patterned after the Hawaiian hula dance, where it gyrates the lower portion of your body, the abs section.
30:02 So that movement, that gyrating movement, works on your abs.
30:08 No running, no sweating. Sitting on the hula chair means letting it do its thing.
30:15 And with the hula chair, you can work out anytime, any day, even at work.
30:21 But as they often say, no pain, no gain. And the secret to achieving perfect six-packs is still by working them out yourself.
30:29 In the gym, we can find lots of ways to shut off belly pounds.
30:34 One exercise that has proven its wonderful effects is Pilates.
30:38 Pilates is conditioning exercises that focus on strengthening the abdominal muscles,
30:48 or the core muscles, which is the trunk, which also straightens and aligns the spine.
30:54 Pilates moves are centered to improving the balance of the body, which is centered in the abs area.
31:01 Everything about Pilates is originally focused on the core muscles.
31:07 And part of the core muscles are the abdominal muscles.
31:11 There are four abdominal muscles.
31:15 The innermost abdominal muscle is called the transversus abdominal.
31:19 The next abdominal muscle that is on top of this is called the internal obliques.
31:25 The internal obliques are attached to your ribs, and all the way out to your hips.
31:30 The next muscle which all bodybuilders, or those people who are into the gym, likes is the rectus abdominis,
31:39 which is connected from your pubic bone all the way up to your side butt process and your ribs.
31:44 That is what we call the six-pack.
31:48 With proper breathing and stretching these specific layers, Pilates will not only make you shed off your fats,
31:55 it will also make you leaner, firmer, stronger, and more toned all over.
32:00 I've been practicing Pilates for more than a year now.
32:04 And what I've noticed with my body is that everything stays tight.
32:10 And I used to work out with other ways like gym and everything, but I noticed with Pilates I can afford to be lazy
32:19 because even if I stop for as much as three weeks or even a month, my body parts don't really sag.
32:27 But perhaps the most common and basic ab exercise is the one that doesn't need any special equipment or proper training.
32:36 The good old crunches which you can do at the gym or in the comfort of your own home.
32:40 For starters, try doing three repetitions of 15 crunches with 20-second rest in between.
32:48 Another easy way to burn fats in our abs is the crunches with leg raise.
32:53 Okay, the next thing we're going to do is seated leg raise.
32:57 So, this is our starting position.
33:01 So, our feet should be pointing up. That's the starting position. Lower, okay, go.
33:06 Exhale going up, inhale down. Do it slowly, don't rush it.
33:10 Okay, so we're bringing our knees closer to our shoulders. Right? Very good. Do it slowly.
33:16 Do it again. Three sets of 20. For beginners, it's okay to do three sets of 10.
33:21 As you go, you can increase the sets and repetition.
33:26 Yes, ab perfection requires hard work and determination. But there's still such a thing as overdoing it.
33:32 Remember, as much as we want a real six-pack, our muscles need to rest too.
33:37 It needs a recovery period of at least 48 hours. So, every other day is okay.
33:42 And no matter how hard you work out, how many exercises you try, without proper diet, fat deposits won't go away.
33:51 So, by combining a healthy diet with a comprehensive cardio workout with lots of ab-specific exercises,
33:57 you lose the inches and get the washboard abs in no time.
34:01 The quest for fab abs at first can seem like an uphill climb.
34:05 But with determination, discipline and focus, you can get your license to bear in no time.
34:10 See you at the beach.
34:16 Ever gotten that stinging side pain while working out but never figured out how to deal with them?
34:21 Tonight's Q&A will answer your side stitch problems. Coming up next.
34:25 Tonight's Q&A is all about that stinging pain we sometimes get when we play sports or we work out.
34:33 The side stitch. A side stitch is something that we often shrug off.
34:37 But is it healthy for us to ignore these little pains for our fitness gain?
34:41 [Music]
34:47 There's nothing like a good run to help you stay fit and look healthy.
34:50 Also to help you burn those calories.
34:52 But while you're in the middle of enjoying your runner's high, you might get temporarily sidelined by a side stitch.
34:59 A side stitch or sometimes called a side cramp, scientifically known as exercise-related transient abdominal pain,
35:09 is pretty much anywhere from a dull, achy pain to something that's intense and sharp that normally hits you
35:15 when you're doing a strenuous activity like running.
35:18 And it hits right under your rib cage.
35:22 Those who are well-trained tend to have less frequency in their side stitch.
35:28 Someone who's been living a sedentary lifestyle and would suddenly go into a marathon will obviously have a side stitch.
35:37 When you run, the diaphragm has to hold in your internal organs.
35:41 If it gets tired and the internal organs are jarring on the diaphragm, that cramps up the diaphragm.
35:48 [Music]
35:51 Your diaphragm is something that you use for breathing.
35:55 So when you're running and you're getting tired, you're shallow breathing, the diaphragm is having a hard time and therefore it tends to cramp.
36:05 When I started, I used to get side stitches a lot because I'd drink too much water after training or I'd go straight from eating.
36:13 It's a sharp feeling in the side.
36:15 Before, I used to stop.
36:17 And since our coach would get mad at us when he stopped, sometimes I just hold it and just press it.
36:24 It can ruin your training and you can't finish your workout or you can't do it well because something's hurting.
36:32 The good news is there are steps you can take to avoid having side stitches in the first place.
36:36 Instead of rushing into vigorous activities, you have to gradually build up your strength, endurance and conditioning.
36:43 Do simple exercises as you work your way to the hard stuff.
36:47 Start off with stretching your abs by doing crunches.
36:50 Work your muscles by doing stretches regularly, especially before engaging in any sport.
36:57 Getting your body used to light exercises will make it better prepared later on for more strenuous ones like running.
37:04 Drink to keep hydrated but stay away from food about two hours before a workout to avoid a heavy stomach.
37:11 So just how do you deal when a side stitch strikes?
37:14 More often than not, it's painful.
37:16 So you want to stop, catch your breath and then just go back to doing your running activity once the pain subsides.
37:26 Use your digits, your fingers, push on the area of pain and push it up.
37:31 What it does is actually pushes your diaphragm up so it's an added support.
37:36 Your diaphragm is an organ for breathing so you want to breathe deeply, evenly.
37:41 We actually ask them to stretch.
37:43 So if it's happening on the right side, arm up and then just bend away.
37:48 Since you know how to deal with it, next time it happens, you know what to do.
37:55 After you run, be sure to cool down as well.
37:58 And now that you know how to deal with a side stitch, you can have a go at running more prepared.
38:03 Change is hard.
38:10 Change for the better even harder.
38:12 But trust us, all good change is worth it.
38:15 And if you have any questions, comments or suggestions as to how we can all help make that lifestyle change,
38:20 please write to us at FitandFabulous@gmail.com.
38:24 And don't forget to write to us at FitandFab@gmail.com.
38:26 Now we do get your letters so please keep them coming.
38:29 Once again, I am Maggie Wilson.
38:31 And I'm Daryl Alicaraz. We'll see you again next week on our new Time Slot Tuesdays at 7pm only here on Fit and Fab.
38:38 Reach for the sky.
38:41 Dance to the beat, yeah.
38:45 Pamper yourself.
38:49 Go all out, yeah.
38:53 Be fit. Be fab.
38:57 This is your time to be all right.
39:01 Be fit. Ooh, be fab.
39:06 This is your time
39:09 to reach for the sky.
39:13 Dance to the beat, yeah.
39:18 Pamper yourself.
39:21 Go all out, yeah.
39:25 Be fit. Be fab.
39:29 This is your time to be all right.
39:35 Be fit. Ooh, be fab.
39:38 This is your time.
39:42 Be fit. Ooh, be fab.