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Friday, November 5, 2021

Enchanting Holidays at SM City North EDSA


Wazzup Pilipinas!?

Sparkly lights of silver and gold, surrounded by the most bewitching greens… Christmas has never been this enchanting for one to see... Celebrate your most magical Christmas yet, only at SM City North Edsa’s Enchanted Holidays!






Here are some of the enchanting surprises that await our beloved shoppers:

1. ENCHANTED CHRISTMAS TREE Featuring a grand 45-feet Christmas tree, embellished by elegant botanical species, The Block Atrium has transformed into an Enchanted Garden, towered by a large Victorian greenhouse, offering a freshly instagrammable walk-through experience for families to enjoy. Capture the experience with FREE Instax prints & 4R prints from FUJIFILM.

2. SM MALLS ONLINE EXCLUSIVES Shop from anywhere and enjoy a 15% OFF in-app exclusive at SM Malls Online. Choose from trusted brands and grab this deal when you order exclusively from SM City North Edsa.

3. GIFT MARKET Start ticking off your gift list with SM City North Edsa’s Gift Market, featuring gift bundles, family feast favorites and Christmas holideals that will surely bring home the season’s cheer.

4. SM BEARS OF JOY SM City North Edsa brings back its annual tradition of SM Bears of Joy. Shoppers may choose from 4 bear characters: Cookie (Baker), Cammy (Vlogger), Speedy (Cyclist) & Sunny (Plant Lover). You’ll get a pair for P250, one bear for you to keep and the other for this year’s partner charity: CHILDHAUS QC.

Rediscover the magic of Christmas with your family here at SM City North Edsa!

For more information, visit www.smsupermalls.com, follow SM City North EDSA @smnedsa on Facebook and @smnorthedsa on Instagram and Twitter!

#EnchantedHolidaysAtSM #ChristmaSayaAtSM


Thursday, November 4, 2021

5 Essentials of Muscle Building

Wazzup Pilipinas!?

Everyone wants to look well in the gym and on the beach, and a massive part of that is muscle building. Many people associate hard, defined muscles with lifting weights, but there’s a lot more to it than that.

Sure, bench pressing, squatting, and deadlifting are going to be a big part of what allows you to reach your fitness goals. However, it would help if you also thought about what to eat, when to eat it, sleep, rest days, recovery, supplementation, stress management, the list goes on. Getting shredded isn’t as simple as you might think.

So, we’ve broken down the five most important things anyone chasing the perfect physique needs to keep in mind.
Training

OK, we did say that training wasn’t everything, but it’s the most important thing along with nutrition and recovery. Unless you place stress on your muscles by partaking in resistance training, they’re not going to grow.

You should come up with a training program and stick to it. Most advanced lifters go to the gym between 3-6 times a week. It would help if you tried to use compound movements (lifts that engage more than one muscle group) in each workout, which will boost efficiency.

Many so-called “gym gurus” insist that their training program is the best and that no other exercise schedule will allow you to build muscle quite as quickly or reliably. However, this usually isn’t the case.

For instance, some people naturally have well-developed arms but lack strong legs, while the reverse will be valid for others. You should make sure your program targets your weakest points.


Recovery

Training breaks down your muscles, and muscle tissue can’t grow if it’s always broken down. Therefore, you need to make sure you’re giving your body a chance to regenerate itself after a heavy session.

The first thing to keep in mind here is sleep. You need to be getting between 7-9 hours of high-quality sleep a night; if you’re training a lot, you should probably be nearer the high end of that range.

You also need to train sensibly. If you’re taking on too much work in the gym, your body will stop progressing linearly.

Of course, if you want to give your body a helping hand in its battle to respond to training, some supplements can be of massive benefit.


Nutrition

If you don’t give your body fuel in the form of high-quality, calorie-appropriate food, you’re not going to see gains. The food you eat is ultimately what defines the make-up of your body, so you need to think carefully about your diet.

Firstly, are you bulking or cutting? To put on weight, you need to eat more calories than you burn; if you’re trying to shed pounds, on the other hand, you need to eat fewer calories than you burn. Make sure you’re keeping an eye on the nutritional labels of your foods or getting anavar products, as well as counting the calories you expend in the gym (as well as in your everyday life).

You need to keep your protein intake specifically in mind. Protein is the macronutrient containing the amino acids your body needs to build tissues like muscle and bone. Unless your body has an appropriate supply of these amino acids, it won’t be able to add muscle.


Image: https://unsplash.com/photos/11jIzczjEco


Avoiding Injury

This might sound obvious, but it’s something many people forget about. With all the talk of “going hard” in the gym, it can be easy to disregard the possibility you might hurt yourself.

So, make sure your form is right on all exercises, especially compound movements. If you’re feeling the pain that seems more severe than your usual delayed onset muscle soreness (DOMS), you should consider giving that muscle group a rest or visiting a physiotherapist.



Maintaining a Balance

This is another thing many gym enthusiasts end up neglecting. It can feel great to be laser-focused on the gym, and it can also be productive in the short run, but you need to keep balance in mind if you want to see consistent progress over the years.

Make sure to manage your stress levels, make time for your friends and family, and stay calm if things don’t go to plan in the gym on a given day. You should also enjoy a tasty cheat meal when you get the chance!
Staying Ripped in 2021 & Beyond

There’s a lot to remember for anyone trying to make progress in the gym. If building legendary muscles were accessible, everyone would have them! However, if you stay focused on the basics as we’ve outlined here, you won’t need to worry about forgetting anything important. Just work hard, be patient, and results will follow.

If you’re interested in seeing more informative content like this, be sure to subscribe to our newsletter and follow our social media pages.


Sources:

1. https://www.ebylife.com/blog1/10-things-you-need-to-know-to-build-muscle

2. https://www.muscleandstrength.com/articles/beginner-muscle-building-essentials.html

3. https://www.healthline.com/health/sleep/sleep-calculator#sleep-needs

4. https://www.khanacademy.org/science/biology/macromolecules/proteins-and-amino-acids/a/introduction-to-proteins-and-amino-acids

5. https://www.physio-pedia.com/Delayed_onset_muscle_soreness_(DOMS)






Stronger Wildlife Law should be 18th Congress’ legacy – environmental group


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Environmental group Tanggol Kalikasan has called for the immediate passage of the amendments to Republic Act 9147 or the Wildlife Resources Conservation and Protection Act of 2001, saying the 18th Congress must make it their legacy.

 

Tanggol Kalikasan executive director Ma. Ronely Bisquera-Sheen said that it is high-time to strengthen the 20-year-old law to address the increasingly sophisticated and organized illegal wildlife trade operations.

 

Leading the country during the pandemic, lawmakers of the 18th Congress must ensure the passage of the strengthened law to effectively combat illegal wildlife trade, widely believed to have contributed to the global health crisis.

 

“We call on the 18th Congress to use their power to pass this much-needed law. It will be a worthwhile legacy that will not only protect our wildlife resources, but also the lives and livelihoods of generations of Filipinos,” Bisquera-Sheen said.

 

“Crime syndicates are exploiting legal loopholes, low fines and penalties, digital technology, and limited enforcement capacity. RA 9147 must be urgently amended. Our law must keep up with the changing landscape of wildlife crimes and enforcement,” she said.

 

Penalties in the current law do not correspond to the gravity of offenses, failing to serve as a deterrent. Most of the sentences under the law are below six years imprisonment, with first-time offenders usually applying for probation to skip detention and paying fines.

 

In 2019, foreign nationals were caught with P1.7 million worth of dried seahorses, considered endangered species, but the offenders ended up paying a measly fine of P15,000.

 

Under the bills, penalties for trading, possession, and transport of wildlife can be as high as 8 years of imprisonment and/or fines of up to P1 million; while penalties for killing or destroying wildlife can reach up to 12 years imprisonment and/or fines of up to P2 million. Wildlife trafficking shall also be treated as a distinct and separate offense if the violation involves more than one species.

 

If the bills are passed into law, the offender shall also pay the wildlife economic value, or the amount proven to have been lost as a result of the crime. Citing the Department of Environment and Natural Resources, the group said the estimated value of illegal wildlife trade in the country is P50 billion or $1 billion yearly, including the market value of wildlife and its resources, their ecological role and value, damage to habitats, and loss in potential ecotourism revenues.

 

The group, citing Dr Glenn Maguad of DENR-Wildlife Rescue Center, said there is also a need for additional financial and technical assistance to the more than 20 Wildlife Rescue Centers nationwide.

 

“Rescue centers provide a sanctuary for confiscated wildlife, most of which are in critical condition, and play a crucial role in the law enforcement chain nationwide,” Maguad said.

 

With implementation challenges in the regions, Tanggol Kalikasan emphasized the critical role of local government units in wildlife law enforcement,.

 

Under the bills, LGUs shall require businesses and wildlife-related activities to present permits from the DENR and the Department of Agriculture before they can obtain or renew business licenses and clearances.

 

“The LGUs’ knowledge, expertise and law enforcement efforts in the areas will help enforcers at the national level in combating illegal wildlife trade, especially in light of the Supreme Court’s Mandanas ruling, which transfers higher national tax revenue to local governments,” Bisquera-Sheen said.

 

“Furthermore, imposing rules that complement local ordinances will make it difficult for violators to commit crimes,” she added.

 

“The said ruling increases the national government tax revenue transferred to local governments. Furthermore, imposing rules that complement local ordinances will make it difficult for violators to commit crimes,” she added.

 

Senate Bill Nos. 2078 and 2079, filed by Senator Cynthia Villar and Senate Majority Leader Juan Miguel Zubiri, respectively, seek the imposition of stronger and more specific penalties, the strengthening of enforcement capacity, and the removal of legal loopholes exploited by illegal wildlife traders. The counterpart measure, House Bill 9833, was approved in August on third and final reading.

 

The Philippines, among the world’s most mega-diverse countries, has become an important source, transit, and destination point for illegal wildlife trade, which is now the fourth largest illicit trade worldwide behind illegal drugs, arms, and human trafficking.

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