Your Guide to BER-months Fitness in the Philippines (With Sample Workouts!)

Ah, the “BER” months in the Philippines – that magical time of year when the air gets a bit cooler, and the holiday spirit starts creeping in. But amidst all the festivities and feasting, how do you keep your fitness on track? Fear not, we’ve got you covered with some tips and tricks to help you stay in shape while enjoying all the joyous moments these months bring.

1. Outdoor Workouts:

The Philippines is blessed with stunning natural beauty, and the BER months provide the perfect weather to get outdoors. Instead of hitting the gym, why not try outdoor activities like hiking, jogging in the park, or even a friendly game of beach volleyball? It’s a fantastic way to stay active while soaking up the sun.

  • Sample Workout: Hiking in the beautiful trails of the Philippines.
    • Duration: 2-3 hours
    • Intensity: Moderate to high
    • Benefits: Cardiovascular fitness, leg strength, and a dose of nature therapy.

2. Early Morning Routine:

With the sun rising a bit later during these months, early mornings are cooler and more inviting. Start your day with a brisk walk or some yoga in your garden or a nearby open space. It’s a refreshing way to kickstart your day and energize yourself.

  • Sample Workout: Sunrise Yoga
    • Duration: 30 minutes to an hour
    • Intensity: Low to moderate
    • Benefits: Flexibility, relaxation, and a peaceful start to your day.

3. Dance the Night Away:

The holiday season means parties and gatherings. And what’s a party without dancing? Dancing is a fantastic workout that doesn’t feel like exercise at all. So, put on your dancing shoes and groove your way to fitness at those holiday soirées.

  • Sample Workout: Zumba Dance Party
    • Duration: As long as the music keeps playing!
    • Intensity: High
    • Benefits: Cardio, coordination, and a whole lot of fun.

4. Festive Feasting with a Twist:

Filipino holidays are all about food, but you can make healthier choices. Opt for grilled dishes over fried, load up on fresh salads, and watch your portion sizes. And don’t forget to stay hydrated, especially if you’re enjoying a bit of holiday cheer!

  • Sample Workout: Post-Meal Walk
    • Duration: 15-20 minutes
    • Intensity: Low
    • Benefits: Aids digestion and burns off some calories.

5. Home Workouts:

If you prefer staying in, there are countless workout routines you can do from the comfort of your home. YouTube is a treasure trove of fitness videos, from yoga to high-intensity interval training (HIIT). Find a routine that suits you, and stick with it.

Sample Workout: 20-Minute HIIT Workout

  • Duration: 20 minutes
  • Intensity: High
  • Benefits: Full-body conditioning, fat burning, and strength building.
  • Exercises: Jumping jacks, push-ups, squats, burpees, planks, and more.

6. Buddy System:

It’s always easier to stay motivated when you have a fitness buddy. Team up with a friend or family member for workouts or even friendly fitness challenges. You can cheer each other on and keep each other accountable.

Sample Workout: Partner Yoga

  • Duration: 30-45 minutes
  • Intensity: Low to moderate
  • Benefits: Bonding with your workout buddy, improved flexibility, and balance.

7. Mindful Indulgence:

While it’s tempting to indulge in holiday treats, practice moderation and mindfulness. Savor each bite, and you’ll find that you can enjoy your favorite dishes without overindulging.

Sample Workout: Portion Control Drill

  • Duration: During meals
  • Intensity: Low
  • Benefits: Prevents overeating and promotes mindful eating habits.

8. Stay Consistent:

Consistency is key. Even on days when you’re feeling a bit lazy, try to squeeze in a short workout. It’s better to do something rather than nothing.

Sample Workout: Quick Bodyweight Circuit

  • Duration: 10-15 minutes
  • Intensity: Moderate
  • Benefits: Maintains consistency on busy days.
  • Exercises: Push-ups, bodyweight squats, lunges, planks, and jumping jacks.

9. Track Your Progress:

Keep a fitness journal to monitor your progress. Note down your workouts, meals, and how you’re feeling. Seeing your achievements on paper can be incredibly motivating.

Sample Workout: Progress Test

  • Duration: Varies
  • Intensity: Customized to your fitness level
  • Benefits: Assess your improvements over time.

10. Rest and Relaxation:

Last but not least, don’t forget to rest. The holidays can be hectic, so make sure to get enough sleep to allow your body to recover.

Sample Workout: Sleep Meditation

  • Duration: 10-15 minutes before bedtime
  • Intensity: Low
  • Benefits: Promotes deep, restful sleep for better recovery.

The BER months in the Philippines can be a challenging time to stay fit, but with a little creativity and determination, you can enjoy the festivities while maintaining your health and fitness.

These sample workouts complement the 10 suggestions, providing you with a diverse range of exercise options to suit your preferences and fitness level. Remember, the key is to stay active and enjoy the journey to a healthier you during the BER months! 💪🌞🏞️


comments Team

A triathlete making a comeback and a true blue Scorpio. That sums it up quite nicely :)

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