First fitness talk — ever!

9:23 PM


I was invited to be a speaker of Sacred Heart School – Ateneo de Cebu (SHS-AdC) as a part of SM Seaside’s Women Month celebration open for women of different walks of life with the theme “Igniting Women: Living the MAGIS in You.”



I was under the Fitness segment, with the tagline “Cura Personalis: Shape a Better you” aiming to enlighten and motivate women on living better and active lifestyles.

For those of you who weren't able to catch my speech here's what I shared last Sunday (Verbatim, so imagine this being said okay, run-ons await, take a deep breath English majors):


Hi everyone, I am Mariana I’m an indoor cycling instructor at Zink, my name is coach Yana there, incase if anyone’s interested in joining my class. For my segment I will be talking about 2 major topics: How to Start your Fitness Journey and How to Stay Motivated.

Before that, let me stress on how fitness isn’t just about looking good, because you can look fit but after climbing the stairs going up the the fourth floor, you’re already out of breath. So how do you enhance physical fitness and overall health and wellness? You exercise. Alright, let's begin:

How do you start your fitness journey? Let me share with you 5 ways:

  1. Determine your goal. Do you wanna have abs? Do you wanna lose weight? Cause losing weight is not the only goal of being fit. What is it that you want? This leads us to number 2 which is..
  1. To find a program that best suits you, make it a fun event, dress up for it. The best thing about this is that you get to experiment on which program is best suited for you. As for me, I really had to take classes, because if you leave me at the gym with all the equipment, I honestly wouldn’t know what to do —plus I get bored pretty fast so I really have to alternate my workouts.  Go find yourself a program where things are done in a fun way. 
  1. Plan. You need to plan or you won't be able to get anything done throughout the day. Plan healthy satisfying meals. Find a schedule that works for you. You don’t have to go to the gym or workout the entire day but you have to exercise at least 4 times a week. You have to be consistent to see progress. One of the best workouts are those that you can stick with consistently. Back then, I didn’t look the way I wanted to and before becoming an instructor we all had to train for 4 hours a night, every single day.  It was exhausting, but seeing results made me feel like it was worth it. 
  1. Find a group with the same goal or make friends through the process. It makes working out fun. It’s also a lot more difficult to come up with an excuse when someone is there waiting for you. At the same time, you guys can push each other when one is feeling weak. 
  1. Just start. Do simple exercises when you get home today. Jog around the village, walk your dog, working out improves your mood, makes you more confident, makes you sleep better and the list goes on.
(This is my Coach from ZinkCebu's lifestyle club offering indoor cycling, HIIT, TRX, Pound, & dance programs, Elizalde Berdon)


Sometimes, finding the energy to workout is the hardest thing, trust me, I might be an indoor cycling instructor but there are weeks that I only workout twice. Sometimes you’re just really tired or it’s that time of the month, or you have so much assignments and workload but, but, but, the more you make excuses, valid or not, you’re getting yourself farther away from your goal. 

Now let’s move on to the second topic, how to stay motivated:
  1. Track your progress, download an app. Looking back at how far you’ve come can motivate you to keep going. It takes about 2 months to see the difference and once you see results, you’re gonna love it. Just trust the process. You should also track your water consumption, track what you eat. One way of doing this is taking a photo of everything you put inside your mouth, even that little candy. By the end of the week, scroll through it. Do you like what you see? This can either make you feel proud or disgusted, so how are gonna resolve that? 
  2. Shift things up a bit, take a new class, learn a new sport. Routines can be a bit boring for some people, so when you don’t feel like doing the same thing over and over, try to look for something else and go do that. 
  3. Set a prize, “if I lose my belly fat, I’m gonna buy an iPhone!” kidding. Set prizes like if I workout 4 times this week, I’m gonna eat this, and buy that. We’re always craving, and craving, women especially, “oh I want jollibee right now, or milktea, Chosun Chicken and even wings,” and here’s what you can do about it, set them as your prize. “Im gonna give in to all of my cravings because I worked out this entire week. That’s how you should do it, love and reward yourself. 
  4. Find a fitspiration and follow that person, at least when you scroll through your feed in the morning it can already inspire you to get that body, or the goal you have in mind.
  5. Buy workout clothes. As shallow as it may seem, buying workout clothes can really motivate you. You know how when we buy a new pair of shoes we wanna wear it right away? Buying workout clothes can motivate you to show up the next day. 
I’m gonna end this segment with a brief message: Stop using your phone. It takes up most of your time, and before you know it, the day is about to end. Limit screentime, go out and play, go out and do something. Be a part of he varsity team if you aren’t or start your fitness journey. And if this can help motivate you, do it for the gram! 


So that was it, that's what I shared. Big thanks for having me ABM students and Faculty of SHS-AdC, it was an honor being up on stage, sharing a part of what I know with regards to fitness.

Photos by: Henry Tsai

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