Getting your body ready for summer takes a lot of effort and time. Don't fret because in this new episode of 'Straight from the Expert' hosted by Luis Hontiveros, fitness coach Enzo Bonoan will share exercises to help you get ready for summer. Plus, a few healthy recipes to add to your diet plan.
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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.