Raise your hand if you want to quit drinking coffee.

Why, though????

Who would want to do such an awful thing?

Coffee makes the world go round (at least for coffee lovers, anyway).

I get it. Coffee is awesome! Whether you drink it black or you get it from Starbucks, coffee fills plenty of needs and can help you accomplish a lot of things. And I mean a LOT!

A Brief History Of My Coffee Habit

I was living in Singapore from 2009 to 2013. I was working in a hotel and used to work night shifts. When I worked at night, I usually had a packet or two of Old Town 3-in-1 white coffee with me to keep me awake. …

Health has always been one of my top priorities

“Good health is the crown on a well person that only a sick man can see.” Robin Sharma

I’m very thankful that, while people the same age or younger than me have started developing medical conditions such as diabetes, hypertension, and gout, among others, I’ve managed to avoid illness and stayed in prime shape the past six years. I credit this to balanced nutrition and superior training programs developed by world-class trainers.

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Image by the author taken on August 2014 (left) and December 2014 (right)

But I wasn’t always in tip-top shape.

Just like in 2014.

I moved from Singapore to Norway. I had difficulty finding a job and was unemployed for over a year. A gym membership was the last thing on my mind since I already had a baby on the way and finding employment was my topmost priority. …

Boost your mood and your productivity.

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Photo by Danielle MacInnes on Unsplash

Everyone has advice on how to improve your life.

Some of them make sense, while most of them don’t. There’s so much information out there, especially online, that most of the time, you don’t know who to believe anymore.

But you know who I trust? Books. You can’t go wrong with them.

I read The Monk Who Sold His Ferrari by Robin Sharma in November 2019. I’m very grateful I came across this. In this book, I picked up these habits which I’ve been doing for almost a year now and they allowed me to:

  • Develop a new skill
  • Tap into my creative side which I didn’t know I…

Simple steps that will get you started

You’ve heard all the weight loss advice there is:

HIIT (High-Intensity Interval Training)

Lift weights and do cardio

Track your macros

Food portioning

Meal prep

FIt Tea/Slim drink (Oh God, I hope you don’t fall for these scams!)

Go vegan

Follow the caveman diet


They all mean well and are solid advice; after all, many have lost weight by following them (except for the Fit Tea and Slim drink). But for a lot of people, losing weight could be a really daunting task. So daunting it’s enough to keep them from starting.

If you’re overweight, have never exercised your whole life and never been the athletic type, and you wanted to lose weight, how do you find the motivation to get started? …

And stay lean for 365 days a year

Disclaimer: Burning fat and building muscle will depend on two things: Exercise and Diet. We’re going to focus on the first part for this post (if you have a medical condition, please consult a doctor first before performing any exercise).

Back in 2002, I used to work out for around three hours in the gym. This is what my routine used to look like:

  • 10-minute stretching
  • 30 minutes of cardio
  • Weight lifting for two hours (my magic number)
  • 20-minute ab workout

I did this for five days a week. …

How I found balance with a healthy, sustainable approach to food and exercise

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Photos by the author.

Like most people, there was a time when I wanted to lose weight, so I did the two things we are told to do: exercise and diet.

Exercising was the easy part. The diet part was a lot trickier. I knew I had to fix my eating habits if I wanted to reach my goal, but I didn’t know what diet to follow.

Eventually, with the help of a trusted personal trainer, I settled on a low-carb, high-fat, high-protein diet.

From January to April 2013, I didn’t eat rice, bread, cakes, pastries, or pasta. Instead, I ate steamed broccoli or cauliflower, Greek yogurt, tons of eggs and bacon for breakfast, lots of grilled chicken breast, fried beef. …

What I learned from drinking green smoothies daily for one year

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Photo by Noémi Macavei-Katócz on Unsplash

Are green smoothies worth the hype?

I’ve heard about it online and thought it was interesting but never gave it a serious thought.

One day, my cousin asked me to try it because it helped cure her caffeine habit. That was enough to draw my attention because I was already drinking up to 3 liters of coffee every day at that time (no exaggeration) and it was starting to affect my sleep.

I didn’t have to change or remove anything from my diet, I just needed to add drinking a tall glass of freshly blended goodies every day.

There was nothing to lose and everything to gain, right? …

It’s 6 am. Time to get up from the bed.

I woke up early to go to the gym for another round of circuit training.

There’s just one problem: It feels like somebody drove a screwdriver into my back.

There’s a dull ache when I got up and while walking around the apartment. It took me twice as long to get dressed because of the discomfort. I tried to put on my shoes and welp! I can’t bend without feeling immense pain on my lower back.

I guess I’m skipping a workout today. Maybe even for a whole week. …

Did you notice a recurring pattern on social media nowadays?

People have been posting pictures and videos of their workout at home.

Personal trainers are sharing their workout videos online to help their clients stay fit while the gyms are closed.

Some professional athletes workout at home to stay in shape and ready when the tournament play resumes.

Because of social media, people who have never been to a gym get a peek into how some people can maintain a healthy weight or how they build muscle and lose fat.

Maybe you want to get fit too but there’s no gym easily accessible to you, or you’re thinking that it’s too expensive to join one. Seeing all these people on social media suggests that there’s an alternative to working out in the gym. …


Oliver G. Calubayan

Pro content marketer. English is my second language: Hire me if you like my writing! https://writer.me/oliver-calubayan/ Email: olivercalubayan@gmail.com

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