Laarni Paredes spills the beans on juggling career, being a mom and finishing the hardest triathlon in the world.

Laarni Paredes is not your regular work-at-home mom. She can swim 4km, bike for 180km, run 42km and is a consistent podium finisher in running and triathlon events.  She is also a qualifier and finisher of the Ford Ironman World Championship, and a 7 time full IronMan finisher.

And as if that’s not enough, she recently became the first Filipina to finish the Norseman Xtreme Triathlon last August 5, 2017.

The Norseman Extreme Triathlon is dubbed by many as the hardest triathlon in the world.

It takes the full Iron Man distance to another level of torture as the swim is done in 13 degrees celsius and below, the race starts by jumping off a boat and swimming to shore.  


The bike ride has a total elevation gain of a little more than 3,000 meters going uphill and down, and the marathon run will have you running uphill with an elevation gain of 750-1500 meters including the infamous Zombie Hill, which is so steep you will regress from running to walking like zombie.

That makes Laarni Paredes a #CertifiedMamaw

During Herbalife’s pressconference, I got a chance to ask Laarni about her training, how she juggles working, being a mom and being a top athlete for Herbalife’s triathlon team together with her husband. 

Here's a snap shot of Laarni's typical day, life and training:

On juggling a full-time job, being a mom and triathlon training

It helps that her husband Omar is also a triathlete, so they both understand the level of sacrifice and healthy lifestyle one needs to have in order to maintain top condition. 

Laarni works as a home-based digital content manager and most of her work hours are at night. In the morning, she makes breakfast for her 5 year old daughter, sends her to school and as soon as she gets home, she starts her training. She does light workout in the morning and reserves the hard part of her workout late in the afternoon to the evening.

Mileage

For a full triathlon training, she did eight 180 km bike rides and runs 60 to 70 total km per week including 32 km long easy runs. And in the final weeks before race day she includes hill runs aside from the swim and interval work.

Injury prevention

She keeps away from injury by listening to her body and backing away from the intensity of training by taking it easy but keeping the volume or by focusing on the other aspects of the triathlon, the moment she feels any kind of pain.


Mindset and race strategy

“Kung kakayanin ng lalake, kaya din ng babae” 

What motivated her to do the race and what kept her going during the times in the race where she felt like giving up:

 

"Inisip ko lang yung mga taong nag-support and nag-offer ng prayer"  

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Her race strategy was to keep an even pace throughout, especially on the hills where it was critical to conserve energy as much as possible.

On how she endured the extreme cold

Although the bulk of her training was done in the Philippines, she stayed in Norway 5 weeks before the race to acclimatize to the extreme weather. She trained in Mt. Makiling and the mountains of Baguio to prepare her for the five mountain passes on the bike leg. 

She was also more prepared and confident learning from Omar’s mistakes and experience with the race (her husband who was the first Filipino to finish the race last year… making them the first couple Filipino finishers of the Isklar Norway Extreme triathlon)

Laarni also read the book “Becoming the Iceman” by Wim Hoff and implemented his protocols using cold thermogenesis and breathing techniques to boost her immune system and endure extreme temperatures.. 

During the race, she ended up using 4 layers gloves as she needed to change gloves every time it would get wet and iced up due to the extreme weather.

When Laarni started having difficulty gripping and using the brakes of her bike as her hands started getting numb, Omar came up with an idea to make her wear dish washing gloves inside on top of the other gloves to keep the ice and water in check and it worked perfectly preventing her hands from succumbing to frost bites.

What’s next for Laarni?

Right now her priority is to sleep and recover and go back to being a mom. Her husband also implied that they were planning to include another child in the team. 

Nomnomnom...
 We got a taste of  Herbalife's new cookies and cream flavored nutrition shake and a shot of aloevera concentrate as we raised our glasses in celebration of Laarni's triumph

Laarni used Herbalife's comprehensive performance nutrition line of products to help her get ready, get set and get fit. Balanced with carbohydrates, protein , vitamins and minerals, it provides optimal recovery and fuel for athletes to help you go beyond the finish line.

Addicted To Coffee: How To Reset Your Tolerance To Caffeine And Still Get The Kick Of Coffee And All Its Heavenly Glory

If you’re in love with coffee and all the goodness that comes with it, but want to break free of your increasing caffeine dependence and all its deleterious effects, this post will show you how...

The verdict on coffee: Is it good or bad?

Recent studies concluded that “the relationships between caffeine and coffee intakes and telomere length, shows that as caffeine intake increases, telomeres tend to be shorter in U.S. adults. On the other hand, this investigation indicates that as coffee intake increases, telomeres tend to be longer. Because telomere length is a biomarker of the senescence of cells, the present findings suggest that cell aging may be accelerated in U.S. adults as caffeine intake increases, but may be decelerated as coffee consumption increases.”

https://nutritionandmetabolism.biomedcentral.com/articles/10.1186/s12986-017-0162-x

So coffee can jncreases your lifespan and shorten it at the same time!?!

Coffee extends telomere length found in your genes which is correlated with lifespan and longevity but not caffeine ( increase intake of caffeine actually shortens your life)

The anti oxidants in coffee could be responsible for the health benefits but long term caffeine use could lead to adrenal fatigue, caffeine addiction, increased tolerance and a host of other negative side effects.

Confessions of a coffee lover

I love coffee. In fact I’m willing to sacrifice a little bit of my lifespan (more specifically telomeres) just to enjoy the aroma and taste of a strong full bodied coffee and the extra kick I get from the caffeine as part of my morning routine right before I go for an easy run. 

It’s my pre workout drink… and sometimes my post work out drink and my afternoon delight.

One does not simply... go caffeine free

However, I’m a slow caffeine metabolizer. Other people can drink coffee at night and have no trouble sleeping even just after a few minutes. If you’re a slow caffeine metabolizer you should stay away from caffeine at least 9 hours before your bed time for any hopes of getting a good night sleep.

And If you’re an avid coffee drinker and you can’t let go of coffee and caffeine like me, it’s recommended you still go caffeine free for a week out of every month to reset your brain’s tolerance to coffee and get the same kick from caffeine on small doses otherwise you will fall in a downward spiral of caffeine addiction and adrenal fatigue in the long run.

How you get your (fake???) energy from caffeine

The hormone adenosine is what tells the brain that you are tired and what caffeine does is block your brain’s cell receptors for adenosine so you don’t feel the fatigue and tiredness.

Caffeine also tells your brain to release hormones that tell your adrenal glands to produce the stress hormones cortisol and adrenaline which triggers a "fight or flight" response hence the boost blood supply, alertness and increased heart rate.

It’s not a problem with occasional cups of coffee but if you use caffeine (which is present not just in coffee but in a lot of energy drinks and workout supplement) for your pre-workouts or find yourself relying on coffee just to be able to function well, you will find you need more and more to “get a kick” and over the long run this is what can cause adrenal fatigue.

The good news

You just need to take a break from caffeine for a week out of every month to reset your brain and get prevent caffeine intolerance. IN as little as 7 to 12 days, your adenosine receptors start going back to normal and heighten your sensitivity to caffeine back to normal.

To decaf or not to decaf

If your trying to curb caffeine consumption and tried the decaf route, you would have quickly found out it's not the same as a good'ole brewed coffee. 

And according to Jeffrey Rose, clinical hypnotist and a nutritionist:

“Some people might think of trying decaf during the weaning period. But it is important to keep in mind that most decaf, even some that say “naturally decaffeinated” on the container, has been made with solvents such as methylene chloride, and a significant amount of these toxic chemicals are left as a residue on the newly decaffeinated coffee making it unhealthy. Decaf coffee is also highly acidic and many feel that because of this, it is not health promoting. "

A better alternative

Going for coffee substitutes may be the best decision you can do today for your health. Right now my favorite go to drink when I’m craving for coffee at night or when I'm on a 1 week caffeine detox is Barlico. 

It taste just like coffee but it’s actually made of 2 super food ingredients, barley and chicory.  And it’s100% caffeine free but I still get a different kind of boost in energy which is more stable and without the caffeine crash. 

The ‘kick’ that you get from Barlico comes from energy in natural and plant based sources, and not from caffeine.

Barley is one of the most widely consumed cereal grains in the world. It has high fiber content, loads of vitamins and minerals, and antioxidants that help with heart health issues and diabetes. 

On the other hand, chicory a close relative of lettuce and cabbage, has woody and fibrous roots that have a similar flavor as coffee when roasted and brewed. Among its many benefits include better gall bladder and liver function, improved bone health and more effective absorption of calcium by the body.

Sasja Mulder, CEO of Densworth Corporation is on top of her game and drinks Barlico to keep her mind and body sharp.

New mommy Ruffa Mae Quinto 
Barley and chicory is great for pregnant and breastfeeding moms! 

Zahra Bianca Saldua, Ms. World 2013 runner up, founder and CEO of ZS Professional Hosts Events Specialists.
Ms Zee drinks Barlico on an intermittent fasting protocol to keep her sane and gives her a pre workout  energy boost

WTH is Body Attack???

Dear Body Attacker,

Many years ago when I first heard the news in my gym that there was a new class called "BODY ATTACK" to be added aside from the usual Body Combat, it immediately brought visions of hard core training and work-til-you-drop kind of work out in my mind.  

For some people, it can be incredibly exciting but for some it can bring some apprehensions... after all, what kind of group exercise would make you attack your body?  

When I went into my first class, I've discovered that although it seems a little harder than Body Combat, it was way more fun and uplifting and not so much of a hardcore boot-camp style work out I thought it to be. The older members actually loved it too.

Since then the program has evolved and grown with a more sporty, athletic feel to it but the essence has stayed the same. It's all about having connection and fun with the music while still motivating you to train hard and break your limits no matter your fitness level.

What is BODY ATTACK ™ and who is it for?

BODY ATTACK ™ is a high-energy fitness class with moves that cater for total beginners to total addicts.  We combine athletic movements like running, lunging, and jumping with strength exercise that will make you fit, strong and ready for anything.

We attack the body with functional movement patterns and improve your aerobic and anaerobic capacity with plyometrics, strength, core and stabilization exercises

Body Attack is perfect for: 

Beginners looking to burn serious calories, for workout addicts looking to take their athleticism to the next level and even for people in the older population who needs to increase or maintain bone density and quality of movement as they age.

Are you looking for a feel-good, fun workout with uplifting music?

Are you looking for a challenge?

Are you looking to get that toned sculpted body?

Are you looking to improve your functional fitness and over all athleticism? 

Then look no further.

In a Body Attack class, you can take your fitness to the next level and improve performance in your specific sports. It's functional fitness for longevity and quality of life as you age.

Becoming a BODY ATTACK Athlete

Body Attack is an excellent cross- training and a stand alone program.

If you love BODY COMBAT and BODY PUMP, or if you love running, cross training with Body Attack can make you stronger, faster and last longer in the other workouts that you do.

Body Attack exercises based on fundamental movement patterns and sports based athletic moves gives you a solid foundation of pound for pound body weight strength, explosiveness, agility, speed and stamina.

Now what are you waiting for? Get out there! 
Run, jump, lunge, tuck, burpee and become a Body Attack Athlete...fit, strong and ready to crush it in the sports of LIFE!


Sincerely yours with a serving of burpees,

Erik

How to make your bones as hard as adamantium, maintain your strength and still be doing tuck jumps even when your 90 years old

Dear Body Attacker,

Did you know that contrary to what home TV shopping ads that sell “no impact" gliders/elliptical machines have led you to believe, high impact exercise like jumping is not only good for the knees... it is essential if you want to maintain your bone density as you age.

Who's got the hardest boner  bones? What the research on jump training and plyometrics reveal:

okay adamantium bones and claws are an overstatement on my part.

Research shows that the athletes with the highest bone density are those in high impact sports like gymnastics ( gymnasts eat tuck jumps for breakfast ). Runners have more bone density compared to cyclist and swimmers and other low impact sports. And in a similar research on male and female adolescents and high impact exercise revealed that:

    "the exposure to G forces­, a measure of impact, those who experienced impacts of 4.2 G’s or greater — though these were infrequent — had notably sturdier hipbones. Additional work done by the same researchers showed that running a 10-minute mile or jumping up onto and down from a box at least 15 inches high was needed to produce forces that great. The significance of these findings is that people should probably run pretty fast or jump high to generate forces great enough to help build bone."

Related articles here:
https://well.blogs.nytimes.com/2014/03/07/why-high-impact-exercise-is-good-for-your-bones/
https://www.ncbi.nlm.nih.gov/pubmed/11283423

If you're not competing in the Olympics and your goal is just to enjoy a good workout and ensure that you maintain your strength and your fitness even as you go into your senior years, BODY ATTACK™ provides a convenient workout with carefully sequenced and selected moves and exercises with progressions applicable to any level of fitness in a way that’s fun, challenging and motivating.

BODY ATTACK™  makes your bones strong and can decrease risk of osteoporosis

The compressive loads of exercises such as skaters and lunge leaps are thought to stimulate production of new bone resulting in an increase in bone mass.


If you're a swimmer or a cyclist, it is essential to incorporate more plyometric moves in your cross training to improve performance and increase bone density.


Are you gonna be weak and fragile or strong and sexy as you age?

Maintaining bone density equals better quality of life when you go into your senior years. After the age of 25, you lose 1.3 % of your bone density every 4 months.
If you’re a woman, you can lose 20% or more 5 to seven years after menopause.

But there's hope.  You can maintain your bone density and fitness even as you age with plyometric training.

At age 51, Body Attack helped Program Head Lisa Osborne climb the the top ranks of the Crossfit Games! And she makes rope climbs and muscle up look easy! #fitnessgoals #roadtobodyattack100

You can JUMP, BOUNCE AND RUN just like these super grannys

From the book: What makes Olga Run? The Mystery of the 90-Something Track Star, and What She Can Teach Us About Living Longer, Happier Lives

At nearly 90 years old,  Johanna Quaas can vault, tuck jump, hand standand put your bench press record to shame. d caption

The good news is you can maintain and even increase your bone density even as you age.
The super grannies above were able to maintain there bone density and fitness thru some form of plyometric training.

Jumping 10 times twice daily is enough to stop you from losing bone mass and density.
If you are new to BODY ATTACK™  You don’t have to tuck jump from warm up to cool down.

Knee pains and injuries are usually caused by chronic repetitive movement exacerbated by poor form, technique and muscle imbalances.

With Body Attack, you train a variety of exercises, moving across all planes in different speed, direction and levels of impact.

Focus on proper form and execution. When the movement pattern has been ingrained to muscle memory then take it up a notch.

If you’re a veteran Body Attacker, tuck jump , burpee, airjacks and jump lunge to your heart’s content but it still pays off to work on technique and form.

No where you are in your fitness journey, it's never too late to start jumping to the beat and enjoy the rush that comes from a Body Attack workout!





Sincerely yours... with chest up and back straight,

Erik

Allianz Is Igniting The Fire And Passion For Grassroots Football In The PH Giving Pinoy Footballers A Chance To Train With Legendary Striker Giovane Elber In Munich, Germany

 

The 9th edition of the Allianz Junior Football Camp (AJFC) is here, led by former Bayern Munich star Giovane Elber, offering talented teenagers a 'once-in-a-lifetime' opportunity to train at the facilities of the German champions in Munich, Germany.

The AJFC program was started in 2009 by German insurance company Allianz in partnership with the Die Roten as part of their dedication to youth development. 

GiovaneElber. 

Talented kids between the ages 14-16 are selected in the initial stage of the selection process from seven countries in Asia and are then invited to Bali for the final camp, which will be held between 31st July 2017 and 4th August 2017

The camp involves a four-day football training programme on fitness workshops, footwork techniques and tactical skills by trainers from FC Bayern Munich. They will have an exclusive opportunity to train with Bayern Munich youth coach Maximilian Knauer and GiovaneElber. 

The Philippine representatives were chosen last May 6 during the National Youth Futsal Cup (NYFC) organized by Allianz PNB Life in cooperation with the Philippine Football Federation (PFF) and the Henry V. Moran Foundation will be sent this August to participate in the AJFC in Bali, Indonesia. 

Members of the PFF together with former Philippine National Football Team player Danny Moran determined the players based on performance, technique, physique, and decision-making capabilities.

The players included FC Malaya's JM Mitra, Tuloy sa Don Bosco's Michael Antillo and Archie Dela Cruz, Iloilo's Konrad Keim Sollurin, and Cordillera Goshen Land's Aeron Christian Tenollar.

All five players will train with youth coaches of longtime Bundesliga champion Bayern Munich. Two of them will be chosen to represent the Philippines to the AJFC to be held in Munich, Germany also in August.

Coach Jessie Landangan

Got a chance to chat with Jessie Landangan who is the coach assigned by the Philippine Football Federation to train the kids before they leave and to accompany them to Bali.

He shared his inspiring story and passion for football. Growing up he was once a street kid until the Salesian priests adopted him. It was them who would train and teach him the love for the sport. 

He would eventually become part of the Philippine national football team. He now pays it forward volunteering as a football coach for street children.



#DareTo be a proud Pinoy! #ajfc2017 #ajfc#allianzfootballdreams #ajfcPH2017 #ajfcPINAS