00:00 Revenge travel is real and people are getting ready for summer.
00:07 This means people are hitting the gym and getting their summer body ready.
00:11 Siyempre we need to look our best especially when taking photos at the beach.
00:16 But of course, exercising is not just for our looks but also for maintaining a healthy
00:21 body.
00:22 Hi, I'm Luis Centaveros and I'll be your host for this episode of Straight From The
00:32 Expert.
00:33 And for this video, we will show you exercises that will help you achieve that summer body.
00:38 Plus, may healthy summer recipes din na you can try at home and add to your diet plan.
00:43 I'm here with fitness coach and personal trainer Enzo Bonoan who will teach us exercises to
00:49 get you ready for that beach trip.
00:51 Hi Enzo!
00:52 Hey Luis, thanks for having me!
00:53 Of course!
00:54 So coach, summer is here and people are hitting the gym, doing all sorts of exercises.
01:00 What exercises are we going to do today and what body parts are we targeting?
01:04 Alright Luis, so we know that summer is very water-themed.
01:07 We'll go to the beach, we'll go to the pool.
01:09 So what I would suggest as far as exercise or workout number one, let's go to the pool.
01:15 Swimming right away?
01:16 Swimming is a great exercise for your cardiovascular endurance and you can get a stronger heart
01:20 just because of swimming more and more.
01:22 Before we go to the pool, we're going to be doing a warm-up first.
01:25 Okay, let's do it coach!
01:38 Let's start off with our first exercise.
01:40 It's very simple, I won't really call it an exercise but it helps us with our breathing.
01:44 And that would be bubbles.
01:45 We're going here to the side and then we're going to be doing our bubbles here.
01:50 So you want to be breathing into your mouth and then exhale all the air through your nose
01:55 underwater.
01:56 Okay.
01:57 And you don't have to do this rushingly, you just have to do it as comfortable as possible.
02:00 You want to remind yourself of what it's like in the water.
02:04 Okay, so breathe in.
02:05 Okay, so now we're done with our bubbles.
02:21 Now we're going to warm up our legs with flutter kicks.
02:24 So this is basically the kick that you use when you're freestyling.
02:27 So a very quick reminder, when you're doing your flutter kicks, you want to kick from
02:31 the hip.
02:32 So if you're kicking from the hip, you want to kick it like this with less knee bend.
02:37 You don't want to kick like this, this is one common mistake.
02:39 Kicking like this.
02:40 You want to kick powerfully from the hips.
02:42 Alright.
02:43 Okay, so we're going to hold this, hold the ledge and then we're going to practice kicking.
02:48 Like that.
02:49 Okay.
02:50 Try to get a splash at the back.
02:53 Okay.
02:56 It's more powerful if you're kicking from the hip.
02:59 It's a little bit difficult because the ledge is pretty high, but once we use these kickboards,
03:04 it should be much easier.
03:06 Okay, so simple lang.
03:09 Let's hold it up here.
03:10 Kapag walang butas yung kickboard ninyo, you can hold it at the top.
03:14 And let's keep our head up.
03:16 Looking forward and then you will do your flutter kicks.
03:20 Alright, good stuff.
03:27 What's next?
03:32 Okay, okay.
03:37 So this one is meant to help practice the kick, of course.
03:45 Now we can practice the arms naman.
03:47 So there are four strokes, you have your freestyle, you have your breaststroke, you have your
03:50 backstroke and your butterfly.
03:52 So for today's workout, let's start with the basic one and that is the freestyle.
03:56 Alright.
03:57 Now we're going to practice the freestyle stroke.
04:00 We're going to be needing our kickboards again.
04:02 So mangyari dito is we're going to practice the arms.
04:04 So we're going to use the kickboards to keep our legs in place.
04:08 We put the kickboards in between our legs.
04:10 I want to show you first up here while we're not moving, how to do the freestyle.
04:15 So basically you're going to keep a straight arm here, hold the water.
04:20 And when your arm is up here already, try to keep your fingers still touching the water
04:27 and then go in.
04:28 Okay.
04:29 So that's how I generally teach beginners on how to do the freestyle.
04:32 Generally, you have a breathing side.
04:34 So the breathing side, it depends on whether you want to breathe on the left or the right.
04:39 I typically breathe on the left because I'm left handed.
04:41 Alright, so what's going to happen is we're going to try one.
04:44 Two.
04:45 On the third one, that's when you breathe.
04:50 Three.
04:51 Four.
04:52 Then breathe again.
04:53 Two strokes, then we breathe.
04:54 Do a couple of laps.
05:12 Thank you coach for all the tips.
05:14 All of the tips are very, very helpful.
05:16 Though I'm really having a hard time guys.
05:18 It's something that I need to work on.
05:20 It's okay Luis because usually the swimming lessons when I was teaching kids how to swim,
05:26 it takes weeks.
05:27 Yeah.
05:28 So don't worry, don't worry.
05:29 If you don't get it the first time, at least you have things to look back on.
05:31 Okay, am I doing this right?
05:34 Then you practice over time.
05:36 Coach Enzo, thank you so much for the crash course.
05:39 I'll definitely take in all of the lessons you've shared today and I'll definitely practice.
05:45 Swimming can really be an actual workout because it really worked out my appetite.
05:50 So now we're going to head to the kitchen to try out some healthy recipes.
05:54 You ready coach?
05:55 Let's do it.
05:56 Alright.
05:57 Sir Ian from City of Dreams will be joining us today and he will be making our healthy
06:04 drink.
06:05 I think the name of the game when it comes to making shakes in general is preference.
06:19 You can have a shake like this, but if your needs dictate that you have to add protein
06:24 in it, then why not?
06:25 You can add a scoop of whey protein in there.
06:27 It would make a difference when it comes to hitting your protein goals.
06:30 There's a suggestion that you have to eat about 5 to 7 servings of fruits and vegetables
06:35 per day.
06:36 For people, it's really hard to do.
06:39 But conveniently doing it through a smoothie, it can really help a lot of people.
06:44 So guys, here it is.
06:46 Let's see.
06:47 Cheers bro!
06:48 Sorry coach, I'll just let you go first.
06:50 So guys, we're done with our cold beverage for today.
06:54 Next up is we're going to try the hot dish from Chef Joel of City of Dreams.
07:02 Earlier, we had some cold beverages and now we're having a really good hot dish.
07:10 What are we having today, Chef Joel?
07:19 What are the health benefits of consuming salmon as part of your meal plan in terms
07:47 of trying to hop on that fitness journey?
07:50 Fatty fish like salmon are an excellent source of omega-3 fatty acids.
07:54 Omega-3.
07:55 Omega-3, we hear that a lot.
07:56 Some people supplement it.
07:57 But salmon particularly, it's very rich in that and it has a good amount of protein
08:03 too.
08:04 But the fat particularly, research shows, it has a lot of benefits.
08:10 From your brain health to hormone production.
08:13 Fat is also a secondary source of energy.
08:15 That's why it's very important to have the right amount of fats in your diet.
08:20 One last question.
08:21 Is it okay to practice after a workout?
08:24 Like me, I like to eat because I'm hungry.
08:27 I get tired in the gym.
08:28 Is it okay to practice that?
08:29 If it's a way to replenish, to refuel, then yeah, that's okay because we also need to
08:34 recover after a workout.
08:35 Especially if you don't have protein intake for quite how many hours already and you
08:40 haven't worked out yet, it would be a good idea to refuel and replenish your protein
08:45 in the body so that you can kickstart the recovery process.
08:48 But if your mindset is that because I worked out, I can eat whatever and no matter how
08:56 much, then I think that would be excessive and that's where it's harmful.
09:00 Salmon is so delicious.
09:01 It's like it's just melting in your mouth.
09:02 It's so savory.
09:03 All the flavors that are included in the marinade, it's just so good.
09:04 I can't tell you exactly what, but you got to try it yourself.
09:17 There you have it guys.
09:18 We are done with the first part of the episode.
09:20 In the next part, we'll do exercises that target both the upper and lower part of the
09:25 body.
09:26 See you in the next part of our summer episode.
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