Decathlon: Sports Supplies Heaven

Getting sports supplies is now a lot easier and better than before. I now have access to whatever I need to support my efforts to stay active and fit, thanks to Decathlon store located inside Festival Mall Alabang. This place is sports heaven for adults as Toy Kingdom or Toys ‘R Us is to kids.

We dropped by yesterday to check out running stuffs on my list and once again Decathlon didn’t disappoint. I got my two-bottle belt (Php800), race bib number belt (Php250), and smartphone armband (Php450). I can now take selfies during my runs. Just kidding. Online stores like Lazada sell similar items, could be even cheaper, but being in a physical store allows me to check the quality and fit so I prefer doing it if I have the time.

Running and cross- training stuffs from Decathlon.

On non-running days, normally weekdays, I do daily cross-training at home before I go to work. Weeks ago I started progression on handstand and I can now do it facing the wall. Then I discovered I could perform the human flag progression without a straight pole–though I might have one fabricated in the guise of the kittens’ scratching post and trail. I also found a way to start front levers. Hint: pull-up prep (using Domyos pull-up bar from Decathlon which I bought November last year).

I find facing the wall trickier than back against the wall.

To improve cross-training I also added one small but helpful item in my shopping list–50-kg band. I already tested it today and it made me achieve pull-ups drop sets. A worthy purchase for only Php480.

My workout supplies hanger is getting crowded.


Marcus also loves Decathlon even if he can’t walk. (I just feel guilty seeing him watch kids use the trampoline and test the bikes.) He likes wearing and trying out items on display. Yesterday he donned the boxing headgear and gloves. Then he asked me to demo the parallel bars and pull-up rack. He also played goalie while I kick the football to him. I hope he keeps the positive attitude.


Mood: 3/10 Honks! (Didn’t run but an hour bodyweight training burned yesterday’s cheeseburger.)


Let’s Bring in the Bomb

The close quarter battle is ongoing. The enemy stays tough and puts up a good fight. So far weapons I’ve used weren’t effective. The hardwares barely able to deliver.

I’ve deployed the Bangalore to breach the barriers but looks like it only works in Saving Private Ryan. Sometimes it pushes the enemy back but these guys are just hardened villains. They hardly budge. It takes time to flush them out. Yesterday was one of those days.

Time to change tactics. Time to bring in the bombs. Drop everything and rig the stuff was today’s priority. The ingredients were mixed carefully and are now set to be tested. I can’t wait to send these brown armies to the bottom of the earth. These bad guys are in for a big surprise. I hope.

I have high expectations on these baking soda toilet bombs.


Mood: 1/10 Honks! (Kiddo needs way more fiber.)

MyFitnessPal: Weight Loss Is Now Fun And Easier

There was once a time when losing weight was quite a struggle. There’s the gym but it requires membership. There’s your friendly liposuction clinic but obviously it’s invasive not to mention expensive. There are also self-help books on counting calories but these have limited recipes and rarely include nutritional info while some of it have ingredients that aren’t available locally. Where do you get kale, collard, cottage cheese, or quinoa? Go figure.

Fast forward to the era when almost everyone has mobile phones and almost everything starts to have its own app. Modern technology now makes losing weight interesting and fun. Weight watchers nowadays have more control, timely feedback, and could take actions fast like passing off on a slice of shortcake because calorie goal has been reached. Freeze it and tomorrow’s another day.

Seven months ago I was looking for a solution to my weight loss plateau. It’s the dreaded point of anyone trying to lose (or even gain) weight. Common knowledge dictates eat less, exercise more but it is easier said than done. Often times this hit or miss leads to under nourishment, sickness, and eventually, failure. I’ve seen people going back to square one and never attempting to cut weight ever again due to disappointment and/or lack of motivation.

This is where the apps come in. There are several apps that help count calories but I use Under Armor’s MyFitnessPal which is among the popular ones, if not the most, under its category. Since I started using it in August I have never turned back, never skipped a day without entry of my meals. The results gradually followed and goal finally reached. Thanks to data-driven weight loss.

MyFitnessPal allows its users to customize their own weight loss plan. Goal could be as aggressive as a 2-lb loss per week or just take it easy at .5 lb per week.

Personalized diet plan.

The app’s weight goal factors in the user’s activity level from Not Very Active to Very Active. Mine should be the former but since I have the leisure to take short breaks when my Garmin says Move! I set mine on Lightly Active. I normally achieve 10 stairs level (up) and 5,000 steps daily.

Activity level menu.

Of course, counting calories means food consumed versus daily calorie goal. This is where MyFitnessPal’s huge food database becomes an advantage. You may now start throwing away those diet self-help books you bought from the thrift shop. If you’re Filipino or Asian or anyone but American most likely those paper books do not include local dishes. So far everything I ate are on MyFitnessPal: sinigang, tulingan, sisig, tuna pasta, pizza, adobo, kamoteng kahoy, kangkong, balut, bulalo, sweet potatoes, bananas, eggs, etc. Whether it’s English or Tagalog food name, this app would have a match for it.

Use the app’s barcode reader if food label has a barcode. Trust me you’ll love this feature.
App shows calorie per food based on servings and it totals everything per meal. Here’s my 600-calorie breakfast.

After all meal entries are in, the app predicts possible weight result. When I started months ago I smirked when it said I would be 145 lbs. Well, it happened, breached it even further and I never doubted the app since then.

The number always motivates.

Interestingly, sooner or later calories wouldn’t be the only thing that matters. Anyone who gets more serious about diet and nutrition would be asking about nutrient details like sodium, cholesterol, polyunsaturated, monounsaturated, and trans. Then there’s also the question if where the calories are coming from. Does it come mainly from carbs, fats, or protein? MyFitnessPal got these covered.

Macro shows our diet needs to include fat. Keto guys rejoice!
Want more details, MyFitnessPal has this Nutrients tab for you.

There’s a big caveat to all this. MyFitnessPal computes based on accuracy of the user’s entry so honesty is a big factor here. User details like height, initial weight, activity levels must be all correct. Needless to say, if it’s two slices of apple pie you ate it must be two apple slices that should be entered or else weight predictions would remain a number and not a reality. And your bathroom scale would surely know.

There are also basic tools I use to complement the app. I have a cheap digital kitchen scale my wife got online and on most days I wear a Garmin Vivoactive HR watch that records calories consumed based on my physical activities such as running, walking, intervals, stairs climbed, etc.

The Garmin smart watch pairs with MyFitnessPal app and calorie goals are adjusted accordingly. I found some discrepancies though on how MyFitnessPal adjusts so I would ignore the big numbers whenever I see them.

Garmin Connect app shows a more accurate ‘calorie left’ number.
Better ignore the adjusted 1000 calories unless you workout like Dwayne Johnson.

MyFitnessPal is free but it has a premium package if you want to be more detailed about your diet. Free works for me for now.


Revision: I won’t sleep tight if I don’t include the barcode reader screenshot and change the boring title.


Mood: 1/10 Honks! (Cold uphill run to Makiling.)

Cut Down

The bathroom weighing scale finally shows the magic numbers: one, three, zero. Months after I started counting calories seriously I have reached my ultimate goal. It was a test of will, patience, and discipline and I did it breaking stereotypes about genes, age, and being endomorph. I have never been this light and fit. Take note: Never been in my entire life.

Measure and control play a big part in all this. Again, “whatever is measurable is controllable” proves itself true. A concept that I first read in school textbook, often heard at work, and now put to good use in achieving weight loss. It started with just wanting to shed off Christmas weight. Then getting out of the dreaded weight loss plateau. Then entertaining the thought of hitting the ideal BMI. Before I know it I was staring down at a scale that says I am already 30 lbs lighter seven months later.

The MyFitnessPal app made it happen.

It’s not really a big number but I am now following a new lifestyle–not cliche New Year’s resolution–which I would continue to embrace. Achieving a 130-lb weight is just the start. My current regimen could result to increased muscle mass so whether I maintain my new weight or not is no longer important. For now, I see lighter runs ahead and probably new PRs.


There is so much discussion about coffee. Some days a villain, some days a hero. Whatever, it’s fuel for me. But it’s expensive regardless if it’s Starbucks or home-brewed which is why I will start using a coffee press instead of a drip coffee machine that runs on electricity. I had my first brew last Friday and I like it.

Got this for 795 pesos from Starbucks.


Mood: 1/10 Honks! (Ah, yes coffee is diuretic. Reason I’m up for a very early morning snack and a Ghost Wars episode.)

First 16K

Can I run farther? I asked myself immediately after I crossed the finish line of the Run 7-11 10K category a month ago. I wasn’t all spent while slowing down towards the staging area so I think I could. Since then I set my mind to try 16K.

Next weekends, however, I was grasping for motivation. Why should I? What for? I seem unable to justify why I would torment myself running farther when 10K seems to be good enough for regular runs. And the funny thing is, in the past weeks I didn’t even do 10K anymore. I also did 5Ks just because my workout plan that’s stuck on our refrigerator says I need to. Telltale signs of boredom.

My Garmin capturing the spike of elation?

Thanks to running and fitness pages I follow on Facebook, I got back on track. Surround yourself with like minded people they say. People who had the same challenges, same people who despite challenges have beaten the odds. So this morning I pulled myself out of Netflix’s Ghost Wars. I ran while it’s still dark.

The plan was to cover 12 kilometers only. It’s the distance set based on my newly discovered pre-run meal: .5 multiplied by bodyweight multiplied by number of hours left before run. I read it yesterday, not the whole article but I was eager to give it a try. It says it should be good for an hour’s run.

Experts say that pace is key to avoid early burnout on long runs. I tried slowing down but every time I check my Garmin it shows my 5K pace which is a bad sign if running economy is considered. I was planning my turnaround point at the 6K mark but my legs still seem up for two more kilometers.

An hour and a half later I was on my home stretch. Sun’s already up, school kids already being dropped off, and the Monday chaos starts to set in. Before my watch hits the second hour I finished my run. Not fast but I did it. My 16K baseline has been set.

Sweet potatoes for recovery.


Mood: 2/10 Honks! (God is good.)

Alcohol-Free, Almost

Me according to Marcus.

As parents, we play different roles. At some point we are either any or a combination of being a superhero, a soldier, a doctor, a nurse, a driver, a bank teller, a teacher, a preacher, a clown, and a friend. Our children expect us to be as flexible as Mr. Fantastic and our children keep a keen eye on us day in day out. What we do is what they would become.

It is imperative that we pay attention to our actions. The sooner we realize that we have greater responsibilities the moment a child becomes part of our lives, the better. Parenting is complicated, I know, and it is normally easy on theory but a whole lot different when everything happens right in front of your face. Kid cries, kid wants food, kid poops, kid pees, kid makes a mess. And kid gets sick. And some kid, later on, would have special needs.

There is no turning back. Hard truth. It takes someone strong, wherever that strength may come from, to say “I can do this.” A good parent commits, a good parent loves…without condition. Child first, everything else takes a backseat.

It took some time to get my acts straight when it comes to alcohol. Several times I was behind the wheel under influence with Marcus inside the car, I had days I missed getting him to bed because I can barely hold my own, and there was one day I missed him blowing his birthday cake because I’ve passed out. Been that bad father.

This was a sign.

Honestly, I somehow miss drinking with friends. Those days when cheeks would get warm and tight. Those days when eyes drop halfway, then the world starts turning. Those days when inhibitions are lost and words come out freely and without care. All for the heck of doing it. In vino veritas. But perspectives and priorities changed.

I haven’t stopped drinking entirely but since the red wheelchair came the drinking became less and lesser. Occasional isn’t even a close definition. I could count with my fingers the number of times I went drinking especially last year. Running and working out helped me avoid the urges. (FYI, six bottles of low-calorie beer is equivalent to one meal or a third of a day’s calorie allowance. That’s excluding finger foods!)

I am alcohol-free, almost. I’ve made myself 24/7 for Marcus as much as possible. I’m his fireman who would jump the pole and would be there for him in no time. I would only drink if Marcus is not around or if I know Marcus’ needs are all taken care of. I think I could now qualify as best parent yet not. Others have far challenging stories. So to all of you out there who continue to make sacrifices and continue to love their kids with special needs, hats off to you. Happy Sunday.


Mood: 1/10 Honks! (Just in time for the adobo.)

Marcus’ First Real Theme Park Experience

Build a theme park and they would come. This is what Marcus has been doing on Roblox this past few days. With a bigger and better TV for his XBox, the games have been more vivid, been larger than life like Theme Park Tycoon 2. He was never this focused on this game.

Marcus oversees his park.

For days this week I would wake up from a night shift slumber hearing him and his mother exchanging ideas on how to improve his theme park as he tries to compete with others online. Man, his park is impressive. In fact, he tops others by several number of AI guests lining up his rides and trust me, the Ultra HD screen makes first person perspective dizzying enough for an old guy like me. But it’s just another video game for Marcus, still seated the whole day and he could only imagine what a real theme park looks and feels like.

He’s finally here!

Thanks goodness, Enchanted Kingdom is just an hour away from home. It’s a longstanding plan to bring Marcus there but his recent interest in roller coasters, drop towers, and other thrill rides made us agree that this time is the right time for us to be there. It took only a short question from me and a nod from wifey, budget constraints dismissed, and we saw ourselves on a Saturday afternoon driving to Sta. Rosa, Laguna.

It’s been years since wifey and I last visited Enchanted Kingdom. The park’s entrance fees have doubled to P900 per person, P600 for persons with disabilities. It almost emptied my wallet. The park was packed as anticipated so one immediate challenge was Marcus’ access to the rides. I can still carry him but the question is if the attendants would approve it.

Real life, real thrill.

Up, Up and Away ride would’ve been Marcus’ first and only ride. The staff allowed us to bypass the queue by entering through the exit gate. All the next rides, however, weren’t as PWD-friendly. We checked Roller Skater, Jungle Log Jam, Fun Kart, and even the seemingly easy Swan Ride but these have regulations that prohibit people like Marcus to ride any of it. Bummer.

Rialto was a blast.

All is not lost though. Enchanted Kingdom has something for PWDs. Rialto for one had an Ice Age feature film that got Marcus screaming and laughing. Then the park’s Agila, The Experience theater made up for all our disappointment.

That moment when the steep entrance fee becomes worth it.

Exclusively housed in the theme park’s inverted cone-shaped building, Agila offers an interactive experience (Eldar the Wizard in Hologram would fascinate even adults) that features the promotion of EK’s environmental awareness campaign. Agila’s main attraction is its huge theater with moving seats that add realism to flying with the eagle as it soars and sweeps over popular natural wonders of the Philippines. Marcus and wifey was able to get a short glimpse of how Palawan’s Underground River looks like. I’d pay 900 pesos again to experience Agila. It was worth it.

If only there’s PWD rover in space.

We arrived late in the afternoon so we ran out of time to test other rides, individually. Right out of Agila, Marcus let me ride Disk-O-Magic alone and next was Space Shuttle which opened again after the fireworks display. The Ferris Wheel would’ve been our last but it still has a long queue until the park closed at 9 PM.

Our Enchanted Kingdom day was a welcome change to our weekend routine despite the limitations. Getting Marcus out of the house to places that give adequate access to PWDs like him is always something that we look forward to. I know EK could do better by being more PWD-friendly. I now also wish that our country has a theme park for people in wheelchairs.


Mood 1/10 Honks! (Yesterday’s DQ ice cream made my day.)