Dyan Castillejo

Ateneo Lady Eagles' Denden Lazaro

 

Here's my post-game interview with Ateneo Women's Volleyball libero- Dennise Lazaro. Denden, UAAP Season 76's Best Digger & Best Receiver, is one of Ateneo's key players during the Finals. 

 

 

 

Watch Sports Unlimited's special UAAP Women's Volleyball Finals feature on March 22 --- Highlights, behind the scenes, bonfire party, etc.

 

 

 

DyanFit Summer Workout: Get Rid of Arm Fat

 

Here's an easy 10-minute workout video to get your arms toned and shapely. You can do two sets of this exercise 3 times a week to get better results.

 

With regular exercise and healthy diet, you can easily get rid of arm fat. Summer is the best time to wear sleeveless, so why not sculpt your arms this season? Let's do this together!

  

 

 

For more workouts and healthy recipes, visit my page at DyanCastillejo.comIf you have questions or workout requests, you can post your comments on my website ;) 

 

 

 

 

DyanFit Workout: Arm Moves in the Office

 

Don't have time to go to the gym? Why not exercise during your office breaks? Here are some routines to shape your triceps and biceps, and get your arms ready for summer! All you need is TWO MINUTES! Tara na!

 

 

 

For more exercises and healthy food recipes, visit my page at DyanCastillejo.com  

 

 

 

 

 

DyanFit Workout: How to Get Sleeveless-Ready Arms For Summer

 

One of the most common problem areas you must constantly work on during summer is your ARMS. Are you tired of hiding your wobbly arms? It's time to DO SOMETHING about it. NOW is the season to make your arms FIRM, STRONG, SHAPELY and SLEEVELESS-READY!

 

This week, my friend Dory and I are sharing with you some arms exercises that do not need the use of any workout equipment.

 

Do this 2-minute workout 1 to 4 sets, thrice a week & eat proper nutrition... and your arms will surely be SUMMER-READY! Let's start sculpting your arms NOW! :) 

 

 

 

For more exercises and healthy food recipes, visit my page at DyanCastillejo.com  

 

 

 

 

 

Nutrient-Loaded Lunch Plate

 

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Here's an easy to make lunch plate that I brought to work to make sure I have a nutritious and delicious midday meal.

 

Cut Japanese tofu into rectangles and grill. Top this with onions and black beans sautéed with olive oil.

 

Boil okra for 4 minutes. Don’t overcook so that it won’t get too soggy.

 

Cut out avocado strips and have on the side.

 

This can be eaten warm or cold but as the days get warmer, serving it cold might be more refreshing. This is a very filling meal and is loaded with good stuff. 

 

Avocados are a good source of potassium, protein, vitamins and dietary fiber. Okra is also an excellent source of vitamins, fiber, iron and calcium. Tofu is another healthy food that can supply you with iron, calcium, protein and omega 3. Try this nutrient-loaded plate! ;)

 

Enjoy!

 

For more healthy tips and workouts, visit my page at DyanCastillejo.com 

 

 

3 Mins, 3 Moves to Burn Fat & Shape Legs, Glutes & Arms

 

Let's start our week right by toning and shaping our LEGS, ARMS, ABS, THIGHS and GLUTES.

 

Easy to do but on target to work on problem areas like the inner thighs and back of the legs. Do this routine twice or thrice anytime to get your legs and arms ready for summer dressing. In less than three minutes, with the use of a TRX and a ball, you can burn calories and tone your body. Join me! ;-)

 

 

For more exercises and healthy food recipes, visit my page at DyanCastillejo.com  

 

 

 

Michael Christian Martinez: Philippines' New Sports Hero

 

 

Michael Christian Martinez, our first Southeast Asian Olympic figure skater, recently visited the country for a few days before he continued his training in the US. 

 

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From his arrival at the airport to his meet and greet in different ice skating rinks in the country, fans from all over the country welcomed him like a rockstar.

 

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People from all ages waited for Michael. Some fans even brought gifts, banners, letters and photos for their idol.

 

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Lucky fans got Michael's signature and photo ops.

 

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Michael was very humbled and touched by his countrymen's warm welcome and support. His hometown, Muntinlupa, even gave him a bonus gift of PHP100,000 and a hero's welcome.

 

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His sponsor SM also gave him a grand welcome.

 

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Michael was very happy to hear his kababayans cheer for him and give him messages of support.

 

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Michael's unwavering hard work was an inspiring story for all Pinoys who wanna dream big. His victory wasn't just about his talent and perseverance; his dream was turned into reality because of his mom Teresa's all-out support, even during times when they lacked financial resources and sponsors.

 

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Michael's Mom Teresa with Michael's Pinoy coaches

 


Michael is currently training for his upcoming World Junior Figure Skating Championships in Bulgaria this coming March 10. Let's continue to support our new sports hero! GO MICHAEL!!!!

 

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DyanFit Food: In My Food Bag Today

 

 

If you want to lose pounds or eat healthy, one of the best ways to control your diet is by bringing your own food bag at work/travel/school. It helps you limit your food intake and gives you more time to plan for healthy meals. It is also cheaper to bring your own food instead of eating out all the time.

 

For my baon today, I prepared a high-protein meal. I always try to eat enough protein so that  I don’t go hungry. If you’re feeling hungry too often, check your protein intake. A good guide to follow if you’re always working out is this: 

 

your weight = # of grams of protein

 

For example, if your weight is 100 pounds, eat 100 grams of protein in 1 day. Take at least 25 grams of protein per meal. 

 

Eating the right kind of protein helps you shed fat, build muscle and makes you put off your hunger pangs.

 

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Grilled Lemon Chicken Barbecue

 

Take out some of the skin when you eat this. I can have 2-3 pieces of this. Really yummy, keeps me satisfied and makes me feel less hungry! ;)

 

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Tofu With Black Beans in Olive Oil & Cilantro

 

Tofu is one of my favorite protein sources. Studies also say that tofu is a good antioxidant and reduces risk of cancer.

 

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Multi-grain Rice

 

Multi-grain rice is a great source of energy. If you want to avoid white rice, muti-grain rice is a healthy substitute. It has good roughage and is very tasty. Eat half a cup if you’re trying to shed pounds or 1 cup if you’re going to do a heavy workout.

  

Hope you liked my baon for today! Happy Healthy Eating! ;-)

 

 

For more healthy tips, recipes and workouts, visit my page at DyanCastillejo.com 

 

 

 

Gary V Shares His Heart & Music at ABS-CBN Fellowship

 

Gary Valenciano recently inspired us with his life story and music at the ABS-CBN Fellowship Night at Dolphy Theater.

 

 

 

 

 

 

Thanks, Mr. Pure Energy, for sharing your heart and soul! 

 

 

 

DyanFit 3-Minute Fat-Burning Workout For Your Abs, Arms, Legs, Thighs and Glutes

 

A short workout is always better than no workout at all. If you can’t find the time to go to the gym, dedicate at least three minutes of your day for your body. Burn fats and shape your body while watching TV, after you wake up, while relaxing at the beach, during breaks at work, etc. Scrap excuses and find reasons to achieve your fitness goals ;-)  

 

Here is my latest DyanFit Workout to shape your legs, abs, thighs, glutes and arms. Do 3 repetitions for better results. Push yourself to have a stronger and healthier body! 

 

Let’s have a fit and active day ahead!

 

 

For more exercises and healthy food recipes, visit my page at DyanCastillejo.com  

 

 

 

Celebrity Fitness Talk: Empress Schuck

 

 

 

 

Michael Christian Martinez Wows Fans With His Performance

 

 

 

 

Our first Southeast Asian Olympic figure skater, Michael Christian Martinez, recently wowed his Filipino fans when he performed at the SM Mall of Asia Ice Skating Rink. Our newest sports hero will continue his training in the US for his upcoming World Junior Figure Skating Championships in Bulgaria. Let's continue to support our Olympian!

 

 

 

 

Jackie's Little Kitchen: Roasted Beet Arugula Salad

 

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Getting tired of your ordinary salad? Here's a must-try healthy & yummy dish from my sister Jackie-- Roasted Beet Arugula Salad With Quinoa, Goat Cheese & Shaved Parmesan, dressed with olive oil and aged balsamic vinegar

 

Sarap! Kain tayo! :)

 

 

 

 

 

 

 

Eat Small Frequent Meals To Drop Weight & Have More Energy 

 

Eating smaller portions of good quality and nutrient-rich food more often during the day is the way to go to drop weight, improve body quality and have more energy. I really feel best when I do this. Rather than eating bigger heavy meals 3 times a day, I prefer to eat more often— 5-6 smaller meals and getting a good variety so I get more vitamins and minerals.

 

This is not always possible because of hectic work skeds but to have a better chance of achieving this, I HIGHLY RECOMMEND you bring your food in the morning to eat throughout the day so wherever you are, you can eat healthy and won’t be forced to just take in whatever is available that could be junky because you are so hungry.

 

Here's something I would eat for lunch or anytime during the day. I may even have it for breakfast:

 

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Grilled or steamed cobbler fish sautéd in olive oil with onions, black beans and cilantro

Veggies are a combination of celery, asparagus, carrots and string beans all lightly cooked in olive oil

1/2 cup Multigrain rice with pieces of corn, carrots and peas

 

Some of my favorite picks for mid-morning or mid-afternoon snack:

 

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Multigrain bread with peanut butter and honey and apple slices or

Multigrain pita bread filled with mixed veggies

 

Another good small size portion idea is Tuna with Egg and Broccoli

 

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Tuna in water sautéd in olive oil with onions, garlic and black olives

1 egg white scramble topped with mix herbs

Steamed broccoli flower with a dash of salt

 

Enjoy the light healthy energetic feeling all day! Happy eating! ;-)

 

 

For more healthy eating tips, recipes and workouts, visit DyanCastillejo.com

 

 

 

Running Tips from Long Jump Queen Elma Muros

 

 

 

 

 

 

 

DyanFit Food: Post-Workout Shake Recipe 

 

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My personal fitness equation is Exercise + Healthy Eating = Fit Body.

Exercise is half the task and is essential to shaping, toning and sculpting your body to what you want it to be. But fueling the body with the right nutrients is equally important! To see the most results from your workout, it is SO IMPORTANT to eat well. Do not deprive it, starve it, but eat good nutrient-rich foods. It is not just about looking thin. The quality of your muscles is to me super important-- feeling strong and looking good.

 

After an exhausting workout or any exercise, one of my favorite drinks is a nutrient-rich shake. I try to have this within one hour after I exercise. I find really good results whenever I do this. I am able to recover faster, my muscles have better shape and I feel more solid and strong. I like to have a variety of flavors in my shake so it remains interesting and I look forward to trying different flavors in my SHAKE everyday.

 

Here's one of my favorites. I drink it icy so it is both refreshing and energizing. All the ingredients are extremely healthy and nourishes my cells. Try this easy-to-make post-workout shake and discover its plenty of health benefits ;)

 

PROTEIN-WHEATGRASS-PINEAPPLE BANANA SHAKE

2 SCOOPS PROTEIN POWDER

2 SACHETS OF EASYPHAMAX PURE WHEATGRASS PURE (without honey)

1 CUP FRESH CUT PINEAPPLE

1/2 BANANA

1 TSP FLAX FLAKES

1/2 CUP ALMOND MILK

1 CUP ICE

1 CUP WATER

 

MIX ALL INGREDIENTS IN A BLENDER. DRINK AND ENJOY!

 

HEALTH BENEFITS

Pineapple

-rich in fiber, vitamins and minerals

-can combat sickness like cough and colds

 

Banana

-has high fiber and potassium content

-promotes good digestion

-can keep you energized

 

Flax flakes

-rich in fiber and omega-3 fatty acids

-lower the risk of heart disease, high cholesterol and diabetes

 

Protein powder

-gives you the right amount of protein

-helps recovery of muscles

 

Wheatgrass

-nourishes, cleanses and alkalizes your body

-gives energy

-loaded with vitamins, minerals and enzymes

 

Almond milk

-makes your skin healthy and glowing

-makes your muscles recover

-keeps your heart healthy

 

This shake can also be used as a meal replacement if your goal is to drop pounds. You can have this for breakfast, lunch and dinner too. Taking it at dinner time will greatly help you to achieve your weight loss goals.

 

***Our body is a gift from God. Let us do our best to take care of one of the most amazing things God has given us.

***Everyday is a new beginning. Eat Healthy today ;-)

 

 

For more healthy DyanFit Food and Workouts, visit DyanCastillejo.com

 

 

 

 

Gilas Pilipinas' Captain Jimmy Alapag

 

Basketball star Jimmy Alapag shares his thoughts about their upcoming World Cup stint, helping out the Teen Gilas team, & his fitness and nutrition tips.

 

 

 

 

 

 

Dyanfit Overall Workout - Glutes, Legs, Thighs, Arms, Abs & Chest

 

Summer is just around the corner so if you want to have a great beach body, start working out NOW. You don't really have to work out for long periods. Squeeze in a couple of GOOD short reps everyday and you'll surely achieve your fitness goals. Try out my Dyanfit Workout of the Day that will shape your glutes, legs, thighs, arms, abs & chest ;-) 

 

 

 

 

 

 

My Tennis Practice

 

 

 

 

 

Rubilen Amit, 1st Pinay World Pool Champ

 

 

 

 

 
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