Do also want to have a glowing beauty like Marian Rivera? Watch this video to learn more about her beauty tips!
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‘Fashionista's by Heart’ is hosted by Heart Evangelista which highlights celebrities' fashion statement, trends, makeup tips and finds, and many more. Watch the full episodes of '#Fashionista's by Heart' and other GMA programs here: http://bit.ly/GMAFullEpisodes
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FunTranscript
00:00 Being fit and fab is something that we women love to talk about because let's face it,
00:04 being fit and fabulous is the best way to describe a modern woman today.
00:08 But that's definitely easier said than done with all the things that we have to juggle on a daily basis.
00:13 Schedule, career, family, friends.
00:16 It's pretty hard to focus on something that's equally important, ourselves.
00:20 And that's where we come in.
00:22 We're here to show you that despite our busy lives and hectic schedules,
00:25 it's really not that hard to give our body and inner goddesses a healthy dose of TLC.
00:30 We're going to answer all your burning questions about keeping fit,
00:33 staying healthy, looking fashionable, being beautiful,
00:36 and just feeling great both inside and out.
00:38 Yes, ladies, looking good and feeling great has never been easier.
00:41 I am Maggie Wilson.
00:42 And I'm Terely Carros.
00:44 And this is Fit and Fab, your ultimate guide to being a better you.
00:48 Reach for the sky.
00:52 Dance to the beat.
00:57 Pamper yourself.
00:59 Go all out.
01:04 Be fit.
01:06 Be fab.
01:08 This is your time to be all that.
01:12 Be fit.
01:14 Be fab.
01:16 This is your time to be all that.
01:23 For the next hour, we have got spinning class, yoga for mommies,
01:26 a spotlight on Santuario Spa, and the definitive guide to buying the perfect bra.
01:32 Ladies, your new you review starts now.
01:34 And to kickstart our fit side, Maggie here got physical with biking enthusiast and TV host, Paula Abrera.
01:40 So was it your first time?
01:42 Yes, it was my first time to try spinning class.
01:45 All right.
01:46 And the expectations that were met exceeded?
01:48 Well, I actually thought spinning class would be easy because I thought it was like riding a bicycle,
01:52 but it's actually more challenging than it sounds.
01:55 Watch this.
02:01 Stationary bikes, invigorating music,
02:08 and a great instructor who motivates you to give 110%.
02:14 These are the essentials for a heart-pumping, sweat-inducing spinning class.
02:20 Spinning, or studio cycling, is a form of high-intensity exercise
02:24 that involves using a stationary exercise bicycle in a classroom setting.
02:29 But don't be misled.
02:31 Spinning is definitely not a leisurely bike ride around the park.
02:35 This 60-minute high-energy indoor fitness workout simulates terrain
02:39 and situations encountered in actual bicycle rides,
02:42 including hill climbs, sprints, and interval training.
02:49 Okay, right now I'm at the gym, and it's going to be the first time for me to join a spinning class.
02:54 You see, when I go to the gym, I usually use the treadmill or the elliptical trainer for cardio,
02:59 but this time I'm going to try spinning.
03:02 So I hear it's quite challenging because it's not like an ordinary bicycle where you just pedal.
03:07 Here they have pressure, so you can control, you know,
03:10 if you want to go uphill or downhill, you can control it.
03:13 So let's try it.
03:15 And for my first spinning session, I'm privileged to have none other than cyclist, triathlete, and TV host,
03:25 Paolo Abrera, as my instructor.
03:27 So Paolo, how long have you been a trainer for spinning?
03:33 Oh, let's see here. No, no, no.
03:36 Let's see. I think, if I remember correctly, about two and a half years or so.
03:40 I've always been a fairly active person.
03:44 I've had a great interest in cycling and road cycling and triathlons for some time now,
03:49 and spinning was a great way for me to integrate those interests into a coaching system
03:55 to basically help people achieve their personal goals.
03:59 Paolo says spinning actually has a lot of benefits.
04:02 Like any cardio workout, you obviously improve your cardiovascular system.
04:05 It's a very focused lower body workout, so you work on the legs.
04:09 It tones your legs.
04:10 It tones your legs. It's great for the legs. It's great for the butt. It's great for the calves.
04:14 Hmm. Toned legs and a great-looking butt? Why not?
04:18 But Paolo says the benefits of spinning go beyond improving one's physique.
04:23 This sport is actually one of the best types of cardio workouts.
04:27 It's actually complementary to all other sports.
04:30 Having good cardio means that you get to do ultimate frisbee longer.
04:35 It means you get to swim laps in a pool faster.
04:38 It means you get to wall climb better.
04:41 It just improves every other aspect of your active lifestyle.
04:45 I think I've heard enough spin on spinning. Any pre-spinning preps?
04:50 Make sure you don't have, you know, two kilos of spaghetti.
04:53 A nice light meal, light clothes. Shorts are good. Pants are okay.
04:58 No denims, obviously. Cycling-specific clothes are the best.
05:03 I don't really recommend stretching a cold muscle, all right?
05:06 I like to stretch after the workout.
05:08 No, I haven't.
05:10 Finally, before starting your spinning class, it's important to adjust the height of your bike.
05:15 Your seat should be set at a height so that the leg is fully extended with the foot resting on the pedal.
05:21 Seat adjustment? Check. Towel and water? Check. Workout clothes? Check.
05:27 Okay, I think I'm now ready to spin.
05:30 Now that you're all warmed up, let's move into the workout proper.
05:37 The thing that you have to watch out for when you first stand.
05:41 When you first stand, you might feel like it's okay, and then it starts getting faster and faster.
05:47 Hmm, can I handle 45 minutes of spinning? No sweat.
05:52 I've been on the treadmill for almost an hour.
05:57 My first 15 minutes were pretty easy.
06:00 No, I'm not going to give up, of course.
06:03 About half an hour into the session, I was definitely feeling the burn.
06:09 My thigh muscles were almost ready to give up.
06:13 I'm tired.
06:15 I was dead set on finishing the last quarter hour.
06:24 In spinning, your instructor and fellow spinners motivate you to such an extreme
06:28 that you can actually imagine going up an imaginary mountain or sprinting down a hill.
06:33 Finally, I made it!
06:42 I feel good, actually. I was feeling a little bit under the weather earlier, but now I feel better.
06:49 I feel more relaxed. I'm a bit tired, but I'm good.
06:54 For those who want to try spinning, Paula says there are different programs you can join depending on your needs.
06:59 You can't work out hard all the time, alright?
07:02 So we take that into consideration by offering beginner rides, aerobic rides, endurance rides, strength rides,
07:11 and basically help clients start to tailor the workouts that they need to be having.
07:18 Depending on the class you take, spinning can be quite challenging, so make sure you come prepared.
07:23 Have some sort of basic fitness, but it doesn't mean that if you haven't started working out,
07:31 you're not welcome in the spinning class. Spinning is for everybody.
07:34 Was Pao a good teacher?
07:36 Actually, yeah, Pao was a great teacher. He was very, very strict.
07:40 I felt like I was in the military, but it's good for determination.
07:43 Oh, that's good. So was it challenging?
07:46 Actually, yeah, it was quite challenging when he tried to put a little pressure on the bike.
07:52 It was like going uphill.
07:54 So you were simulating it, but you were adding resistance.
07:57 Exactly.
07:58 But I noticed that you didn't sweat. Did you really work out?
08:03 Of course, I didn't sweat. And beauty queens don't sweat, right?
08:07 Well, yeah. So if I tried that, I'd say it was okay.
08:09 But I must say, it is a fantastic workout to try out.
08:13 I really do recommend spinning. And with that, Fit and Fab will be right back.
08:17 A sanctuary with a distinctly Filipino feel. Sanctuaryo Spa is coming up on Fit and Fab.
08:30 You know what, Mags? If there's something that I totally look forward to after a week of stress and schoolwork,
08:42 it's definitely the spa.
08:44 Oh, okay. So what do you look for in a great spa?
08:47 Well, funny you should ask. I look for wide spaces, a spa that smells good, that's very quiet.
08:53 And I think I found just the place. This week, I visited the Sanctuaryo Spa,
08:58 a place to get you rested, relaxed, and revived, all in the Filipino way. Watch this.
09:10 Every day, my schedule is packed with so many things to do. School, shoots, rehearsals, and so much more.
09:16 But everybody needs to take some time out to relax and pamper themselves.
09:20 And that's exactly what I'm going to do today.
09:23 Sanctuaryo. This spa, as I discovered, is exactly what its name means. A sanctuary.
09:37 Let me find out for you.
09:39 Sanctuaryo.
09:40 Located along Sgt. Ezguerra Street in Quezon City, the Sanctuaryo Spa is known as a holistic center
09:51 for the promotion of oriental healing traditions that cater to the body, mind, and soul.
09:56 Hi, sir.
09:57 Hello. Welcome. Welcome to Sanctuaryo Spa.
10:00 Wow. Very nice.
10:01 I'm Jomar. I'm Jomar Flores. I'm the owner of Sanctuaryo Spa.
10:04 And this is our branch here in Quezon City.
10:07 Sanctuaryo is known as the sanctuary of the Filipino senses.
10:11 So what we want to do is really showcase Filipino healing modalities.
10:17 So when you come into Sanctuaryo, you'll notice that our decor is Filipino.
10:23 It's not Thai. It's not Japanese. It's not Balinese.
10:26 We showcase Filipino art, Filipino culture. At the same time, our treatments are Filipino.
10:31 But enough of the talk. Let's move on to the pampering, shall we?
10:36 Sanctuaryo offers a range of distinctly Pinoy body treatments like the Chocolate A.
10:42 Okay. So this time, it's what they call the Chocolate A Body Scrub.
10:48 So, I can smell the chocolate. I'm getting the "ah"
10:52 There it is. The Chocolate A.
10:59 So it's positive. It's always a happy "ah."
11:04 It's delicious.
11:06 It's delicious. There it is.
11:08 There's the chocolate.
11:09 I was given the choice of the Chocolate A Body Scrub or Coffee.
11:13 And my initial question to the masseuse was, "Is the bottle big?"
11:19 Because in my past experience, if the grains are bigger, it's more painful.
11:23 And she said that the chocolate had smaller granules.
11:26 So I chose chocolate. And you can't go wrong with chocolate. I love chocolate.
11:31 Sanctuaryo also offers a unique type of body cleansing called Candling.
11:35 Egyptian ear candling is an ancient method invented by the Egyptians to safely clean the ears and promote balance.
11:42 Actually, I'm nervous. Not so much because of the process, but I'm nervous about what they'll get.
11:48 Maybe it's not my beauty queen yet, right?
11:53 But I'm confident that I'll clean my ears.
11:56 You can tell which one is mine and which one is not.
11:59 She's already cutting the ear candle wax.
12:05 Oh my God, what's that yellow thing?
12:07 It's a thing that's attached to the ear.
12:09 It's a filter.
12:10 Yes, a filter.
12:11 Yes, a filter. The yellow thing is a filter.
12:13 Belly Candling, on the other hand, involves applying candle wax to the belly button,
12:18 the inner ear, and the outer ear.
12:21 Belly Candling, on the other hand, involves applying candle wax to the belly button to boost circulation and jumpstart the detox process.
12:29 So this time, belly candling. So same concept, ear candling, belly candling.
12:36 Remove the dirt from your belly button, especially if you like to hang your blouse.
12:41 So you need this.
12:50 You're still holding a candle, right?
12:53 And literally, the candle is attached to you.
12:57 Lord.
12:58 So it's a bit weird if you're going to do this on your wedding day, right?
13:03 So, November 1, I'm doing belly candling.
13:06 Oh my God, although there's a lot of wax.
13:15 Okay, let's look at something different in the Pito Pito Soak or Seven Herbs.
13:20 Sanctuarya's most popular and best-selling treatment is the Banahaw Mystique,
13:26 a traditional Filipino healing package thoroughly researched from the authentic albalayos of Mount Banahaw in Quezon.
13:33 Back in the day, our lolas used to take Pito Pito herbal baths in order to relax and recover from the heat.
13:40 Back in the day, our lolas used to take Pito Pito herbal baths in order to relax and recover from an illness or extreme physical activity like childbirth.
13:49 The treatment first starts with an herbal bath using Pito Pito.
13:56 And then we also infuse aroma oils in the bath.
14:00 So you just soak there for like 20 minutes.
14:02 You have the herbs there and rose petals, and then also oils.
14:09 So because that is a form of hydrotherapy.
14:11 So this is what they use for the Pito Pito treatment.
14:14 It's not just for drinking, you can also take a bath with this.
14:18 They cook this before they put it here.
14:22 So at least they cook it while you're here.
14:25 Alright, this is the highlight of the Banahaw package.
14:37 This is the traditional Hilot massage.
14:41 This is Tate Robert, and he will be doing the traditional Hilot massage.
14:45 Alright, so let's get started Tate.
14:47 Let's go.
14:48 If the Thais have their famous Thai massage, Filipinos have the Hilot.
14:56 Our signature massage that has been around for 40,000 years.
15:00 It's a mix of relaxing and painful.
15:03 There's a part that hurts, there's a part that I press down against my spine.
15:09 I heard a sound, so I'm just trying my best not to freak out.
15:14 But when I hear a creaking bone-like sound.
15:17 After your muscles have been promptly kneaded, stretched and pulled like dough,
15:25 the next step in the super indulgent Banahaw treatment is the Bentoza or cupping.
15:31 This is the traditional Filipino Bentoza or cupping.
15:36 It detoxifies, it relieves stress, and it also heals your body.
15:45 I feel like a Ninja Turtle.
15:51 Because there are shells and things on the back of your head.
15:55 Kidding aside, it's a very unique experience because you really feel like someone is sucking on your back.
16:02 And you just feel the mouth of the glass against your back.
16:05 And completing the healing process is the Albolario Wrap,
16:09 wherein a rare kind of leaf called Tubatuba is wrapped around the body, particularly the legs.
16:16 This is for those who have colds, who are getting up early, who have a sore throat.
16:21 Even if you have a fever, this is also okay.
16:24 If you have a fever, you can put it on your body.
16:27 Because it's cold, it will wrap around your body.
16:31 Alright, so you're going to take it off now?
16:34 Anticipating.
16:36 It's so relaxing.
16:48 When you take it off, it's like the glass is attached.
16:51 It's like there's really pressure there.
16:53 But when you take it off, it's so light.
16:55 And what better way to end an invigorating treatment than a good old-fashioned stretch?
17:01 Did you hear that?
17:06 It's not just one.
17:08 It's a lot of them.
17:21 There's a lot of them.
17:23 Wow.
17:25 Symphony of my cracking bones.
17:28 Wow, that spa looked absolutely fantastic.
17:32 I'm sure you had a blast.
17:34 Oh yeah.
17:35 So, Terea, tell me, what did you love most about the Santuario Spa?
17:38 Well, I think the question is, who did I love most about that spa?
17:41 Definitely Tate Robert, the guy who did the bentosa.
17:44 He's really amazing.
17:45 I think he's the one that sets that spa apart.
17:48 He really allows you to experience the Filipino healing methods and techniques.
17:52 Wow.
17:53 So on a scale of 1 to 10, how would you rank it?
17:55 Well, if 10 were the highest, I would definitely give it a 10.
17:58 I would recommend it to anyone.
17:59 I suggest that you pay the Santuario Spa a visit and experience it yourself.
18:04 Working out shouldn't necessarily end when you're expecting.
18:14 Safe workouts for moms-to-be are next on Fit and Fab.
18:18 [music]
18:20 Pregnancy puts everyone's body in a delicate physical condition, right?
18:28 Well, not necessarily.
18:29 Just because you're expecting doesn't mean you can't be in great physical shape.
18:33 At Fit and Fab, we always like to say, "Act with the old thinking and in with the new."
18:37 Meet a few good expectant women who'll show you that fitness shouldn't end when you're eating for two.
18:46 Face it, a lot of people believe that pregnant women should live the sedentary life.
18:50 We often encourage mommies-to-be to stay at home and indulge in resting, sleeping, and eating for two.
18:56 But that is absolutely physiologic.
19:00 Meaning it's just normal for women to be like that because of the changes in the body during pregnancy.
19:05 But fitness shouldn't end when you're expecting.
19:08 Nowadays, there are lots of safe exercises that can still make you fit and fabulous during pregnancy.
19:14 And at the same time, help you give birth more comfortably.
19:18 The program in yoga, like also aerobic exercises and Pilates, etc.
19:23 There is a program fit for pregnant women.
19:27 So, I don't have any contradiction to that as long as the treatment or the program is individualized
19:34 for the specific capacity of that particular pregnant woman.
19:40 [music]
19:43 [music]
19:45 Yoga is based on the Eastern idea of moving energy through your body.
19:50 It helps you to breathe and to just get back into your body and to experience the moment of your pregnancy.
20:01 Rather than being up in your head and breathing shallowly and being worried and anticipating,
20:07 the postural alignments are also going to help open your hips and work on your flexibility
20:13 so that your pregnancy will be more smooth and more natural and more cohesive with the breath.
20:19 It's really breathing with the baby and knowing that whatever you're doing, the baby's doing along with you.
20:26 [music]
20:34 But don't take our word for it. Take Karen's word.
20:37 At seven months pregnant with her second child, she really believes in the power of prenatal yoga.
20:43 I think prenatal yoga really helps me because it gives me more energy.
20:47 And usually when you're pregnant, you just feel so lazy and tired all the time.
20:52 So, with yoga, I feel more energized.
20:55 During my first pregnancy, I was doing some cardiovascular exercises like on a stationary bike.
21:01 And I also did some light aerobics.
21:04 But I found yoga to be better for me because it's just more gentle.
21:13 The great thing about yoga is that not only can it be done in a studio, you can also practice at home,
21:20 provided you have a good mat and an instructor who can spot you, of course.
21:24 [music]
21:29 According to Linda, there are a number of safe postures that you can do in the comfort of your own house.
21:34 First is the standing exercise called the Mountain Pose.
21:38 Place your hands up against the wall.
21:40 From here, she's going to take a step back with her right foot.
21:44 And left and right feet are going to be pressing into the mat.
21:48 And now she's going to step her other foot back.
21:50 Both feet are now hip distance apart.
21:52 She's going to lengthen her spine.
21:55 And she's in a modified downward-facing dog.
21:58 Her head is in between her arms.
22:00 This Mountain Pose is for elongating your spine, strengthening and toning your legs.
22:06 So from here, she looks in between her hands and very gently, with baby steps,
22:11 walks in very slowly in toward her hand.
22:14 The second pose is called the Lower Back Stretch to Wall.
22:18 And she's going to face away from the wall,
22:21 bring her hands onto the wall and just step her feet out
22:25 so that her back can just rest up against the wall as a counter pose.
22:29 She can walk her feet out as much as she wants.
22:31 She can bend her knees.
22:33 And then she's going to really feel this in her quadricep muscles,
22:37 not in her knees, but in her thigh muscles,
22:40 as she holds onto the wall and relaxes and breathes.
22:44 This pose relieves lower back fatigue and strengthens legs.
22:48 And then to come out of this, very gently,
22:51 she's going to hold onto the wall and then begin to step and straighten her legs
22:57 and bring the legs back so she can stand up.
22:59 The last is a seated exercise called Wide Leg Stretch,
23:04 which requires a yoga mat and pillow.
23:06 So she's going to take her legs wide out.
23:09 She's going to extend through her heels.
23:13 And her toes are going to be facing up.
23:16 And she's sitting on a pillow because she wants to help support her lower back.
23:22 And she's going to do a slight pelvic tilt, just move her pelvis in,
23:26 her fingertips to the floor,
23:28 and then very slowly she's going to walk her fingertips out.
23:32 This is a great labor pose because it stretches inner thigh muscles
23:36 and lifts and expands your chest.
23:43 But if you prefer a more physical type of prenatal workout,
23:46 there's Pilates.
23:48 Pilates is great at building your core strength.
23:51 It helps you tone your abdominals, back, and pelvic floor
23:55 to give you support for a more comfortable pregnancy and delivery.
23:58 The beauty of this is that your limbs are long,
24:02 but not bulky, but you're strong.
24:05 And the advantage of Pilates is that it straightens your spine.
24:10 If you're bent, you're straight,
24:13 and if you're bent, you're strong.
24:15 During pregnancy, it's easy to feel very tired.
24:18 So sometimes I would come and I'd feel tired,
24:21 and then as soon as I started, by the end of the hour,
24:24 I felt really energized and great.
24:26 Aside from being pain-free, I feel very strong.
24:29 So my energy level's high, I don't get sleepy.
24:32 There's something about Pilates that is particularly good for rehabilitation
24:36 or for healing, and the control and the precision of these machines
24:41 means that there's very little chance of injury.
24:44 It is strongly recommended that you practice Pilates in a gym
24:50 because the gym has special Pilates equipment
24:53 that make prenatal Pilates more dynamic.
24:56 Exercise balls, rehab reformer, rack and roll reformer, and the Cadillac.
25:02 All these will help you build the strength, flexibility, balance,
25:05 and coordination that you're going to need in preparing for motherhood.
25:09 However, if going to the gym isn't your thing,
25:14 there are also some basic Pilates exercises that you can try at home,
25:18 like the scapulae retraction.
25:21 This exercise strengthens the upper middle back for pregnant women.
25:25 Even if you're not pregnant, this is a great exercise to support the back
25:29 so that you have an extended spine and you're not rounding forward for kyphotic.
25:34 Extended arms forward.
25:36 For pregnant women at home, this is what you can do.
25:40 There's a rubber band, elastic band.
25:42 All you have to do is bend one elbow, exhale.
25:45 So you're retracting the scapula behind.
25:48 Other side, exhale, breathe out, and inhale.
25:52 And exhale.
25:53 And the spine twist.
25:57 There's a rotation. And exhale, one.
26:00 And exhale, again, two.
26:02 And exhale, three.
26:04 And back to center.
26:05 The other side. And exhale, one.
26:08 And exhale, two.
26:09 And exhale, three.
26:11 And release, relax.
26:13 Excited to give Pilates or yoga a try?
26:16 Both systems build strength, balance, and flexibility.
26:20 Both adhere to breathing and controlled movements of the body.
26:24 The difference is yoga focuses more on how you feel,
26:28 whereas Pilates concentrates on how you look.
26:31 But whether you choose yoga or Pilates, remember, mommies,
26:34 it's really important for you to get your doctor's consent
26:37 before doing any yoga or Pilates exercises.
26:40 Because at the end of the day, your baby's well-being is really our utmost concern.
26:51 Do you really know how to purchase the perfect bra?
26:54 Our guide to buying bras is up next on Fit and Fab.
26:57 Finding the perfect bra isn't as easy as it sounds.
27:07 There's an art and method to it that sadly most women aren't well-versed with
27:11 and are too embarrassed to ask about.
27:13 But fear not, ladies. It's time to banish those brasier blues.
27:17 We've tracked down Manila's underwire experts to give us the lowdown on buying the perfect bra.
27:22 Women of all shapes and sizes have one common necessity--the bra.
27:29 And since the brasier is practically every woman's best friend,
27:33 you'd think that we'd know everything about buying one.
27:36 But sadly, most women take their bras and breasts for granted
27:40 and don't really know where to start when properly buying a bra.
27:46 Meet Ashley.
27:47 18 years old and a bit of a makeover, she's facing a big challenge.
27:51 And this is Anna, who describes herself as a textbook flattie.
28:02 Two sizes, same dilemma.
28:12 I want to know what the real size is.
28:15 I want to know how to choose the right bra for me.
28:20 That's my problem. It's really hard for me to find the right bra for me.
28:25 So to end their brasier blues, Fit and Fab took both ladies to the bra experts at Wakol for a little bra buying 101.
28:32 The support you want to get for a brasier, you won't get if the bra size you're wearing is wrong.
28:39 And the confidence of the woman is not okay.
28:43 The most important thing is to be comfortable. You can move around with it.
28:49 Your underbust measurement is 69 centimeters.
29:04 The underbust measurement is the number that's paired with the cup size when buying a bra
29:09 and your top bust measurement, which is the highest point of your breast.
29:12 Next step, determine your cup size.
29:15 To do that, Mrs. Rowena dishes out a simple formula.
29:19 First, we need to know the top bust measurement.
29:22 In her case, we got the top bust measurement as 80 centimeters.
29:26 And then we subtract the underbust measurement that we got earlier, which is 69 centimeters.
29:33 So 80 minus 69 centimeters is 11 centimeters.
29:37 That is equivalent to cup A.
29:40 A is 70.
29:42 So 67.
29:43 And then, so her top bust is 82.
29:48 So 82 plus 67 is 15.
29:53 So 15 falls under cup size of C.
29:57 So she can wear C, 70.
30:01 Step three, choose the right bra for your body type.
30:04 For less-endowed ladies like Anna, there are a variety of bras that can definitely give her a little bit of a lift.
30:11 What I gave her is a three-quartered cup bra so that her breast volume can be enhanced.
30:17 The support of the three-quartered cup bras is coming from the sides.
30:23 So the support is coming from the sides towards the center, therefore creating cleavage.
30:28 And then, usually, a wide brachier to push up.
30:32 This type of bra creates a fuller chest with a seductive cleavage, perfect for tops with low necklines.
30:40 I feel more confident and I can carry her on my knees.
30:46 Another option for those with smaller breasts is a thin padded dual-seam bra.
30:53 This kind of bra creates a more defined silhouette when you wear thick clothing.
30:58 Full-breasted women also have a myriad of designs to choose from.
31:02 Those that give maximum support while minimizing the attention drawn to their assets.
31:06 So as you can see, a minimizer or what we call a bandeau is better for her.
31:12 Here, we can see that even if her breasts are big, it doesn't emphasize how big it is.
31:21 A full cup-sized bra with underwire and dual seam can also be used and is versatile enough for any type of attire.
31:27 This type of bra provides maximum support and helps prevent breasts sagging.
31:32 Every woman's nightmare.
31:34 And the last step in our bra guide, knowing what bra to wear for what occasion.
31:39 For see-through gowns like this, a long bra or corset bra is the best option.
31:44 For days at the gym or the field, a sports bra can give you the full support that you need.
31:50 And for everyday use, there's always a seamless bra or a t-shirt bra.
31:55 With our 4-step guide to better breast support, buying a bra no longer has to be rocket science.
32:01 All the more reason to actually get out there and treat yourself to the perfect one.
32:05 You don't have to cut down on your comfort foods in order to lose weight.
32:15 Learn about eating more to lose more, up next on Fit and Fab.
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32:24 You've probably tried every diet known to man.
32:27 But did you know that you can actually enjoy certain types of food in order to lose weight?
32:31 Eating more to lose more? Intrigued? Watch this.
32:35 Losing weight has always been about lessening our food intake.
32:41 Pizza, pasta, cakes, potatoes.
32:45 But now, experts are saying we can actually lose weight without sacrificing our comfort foods.
32:50 Comfort foods are usually those with high sugar, salt and calorie content.
32:56 Which is why we have a tendency to eat them and eat them in huge amounts.
33:00 They're just so good.
33:03 You just moderate how much you'll eat.
33:06 I don't want to espouse, you know, being afraid of food.
33:11 No, I want a person to enjoy eating, to have a very healthy relationship with food.
33:19 So take it from the expert, go ahead and eat.
33:24 As long as you remember this simple glycemic index formula.
33:28 Glycemic index or GI is a measurement in which glucose is released in our bloodstream.
33:34 The higher the glycemic index is, the more sugar our body gets.
33:38 So high GI bad, low GI good. Got it?
33:42 It's common for dieting damsels to skip breakfast.
33:46 We say, consider starting your day with oatmeal.
33:49 Oatmeal has a medium glycemic index.
33:53 But if you're adding full fat milk or sugar in your oatmeal, its glycemic index automatically shoots up.
34:00 So say no to that extra spoonful of sugar.
34:04 Settle for naturally sweet peaches and cherries instead.
34:08 Everyone says stay away from pasta, the ultimate carb kaawai.
34:15 But we say otherwise.
34:17 Pastas in general have low GI, but the additives make its GI go high.
34:22 Thus, you can still enjoy your pasta without the guilt.
34:26 But don't go overboard.
34:27 Steer clear of the creamy white sauce kind and feast on the tomato-based pastas instead.
34:34 Pizza is a deadly diet no-no because of the mozzarella and meat toppings that make it so delicious.
34:40 But did you know that by tweaking your toppings, pizza can be your diet friend?
34:45 You can lower your pizza's GI content by topping it with real tomatoes, low-fat cheese, mushrooms and olives,
34:53 scrimp on the sausages and pepperonis, and you're all set.
34:57 So go ahead and feel free to feast on a slice. It's totally fine.
35:02 Who can't say no to a serving of oily french fries?
35:06 No one.
35:07 Though potatoes alone are naturally healthy.
35:10 Just plain potato is very healthy.
35:12 It is what you do to the potato that makes it unhealthy.
35:16 You say fried potatoes.
35:19 We say go for the mashed or baked potato.
35:22 They're better, healthier, and admit it, tastier too.
35:26 Just don't go overboard though.
35:28 A cup is enough.
35:30 How can you say no to a slice of cake?
35:32 Simple.
35:33 Conscious calorie counting.
35:35 Cakes are high-sugar, high-calorie treats.
35:38 But we've got great news for you ladies with an extreme sweet too.
35:43 Low-fat cakes are getting widely available nowadays.
35:46 So why restrict yourself?
35:48 You can have your cake and eat it too.
35:51 As Ms. Caliente pointed out, food isn't bad for you.
35:55 It's the amount of food that we consume that matters.
35:58 So eating our favorite foods in moderation
36:01 is a great alternative to old-fashioned deprivation.
36:05 Everything has its advantage.
36:07 What we need to look at is how much of it do we actually consume.
36:13 And of course, knowing how to put a twist on your favorite foods
36:18 does matter when you really want to stay fit.
36:21 Go forth and eat guilt-free, girls.
36:24 Food should be in moderation.
36:26 Eat guilt-free, girls.
36:28 Food should be enjoyed the Fit and Fab way.
36:30 We really hope that you've learned a lot from us
36:37 on how you can live a happier, healthier, and more holistic life.
36:40 And we also hope that we've inspired you to take those first few steps
36:44 to becoming a better version of you.
36:46 Remember ladies, this is only the beginning.
36:49 Please write to us at fitandfab@gmailnetwork.com.
36:52 We'd love to hear from you.
36:53 I'm Maggie Wilson.
36:54 And I'm Terrely Carros.
36:55 Join us again next week to find out more ways about becoming a fitter, more fabulous you.
36:59 Only here on Fit and Fab.
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