Fitness With BAP

Transforming sweat into strength, one workout at a time.

Lets enjoy life while we can🙏

Quick Health Tip!

Did you know that walking for just 30 minutes after a big meal can do wonders for your health? 🚶‍♂️

Here’s what research shows:
1. **Better Blood Sugar Control**: Walking helps lower post-meal blood sugar levels by using the glucose from your meal as fuel.
2. **Improved Digestion**: It speeds up digestion, preventing blood sugar spikes.
3. **Burns Calories**: Walking burns off the carbs and fats you just ate, helping with weight management.
4. **Heart Health**: Regular post-meal walks support heart health by lowering blood pressure and improving cholesterol levels.

So next time you enjoy a big meal, take a stroll afterwards to keep your body happy and healthy! Take Care!

For more details, check out these articles:
- [Harvard Health](https://www.health.harvard.edu/staying-healthy/why-you-should-take-a-walk-after-eating)
- [Journal of Applied Physiology](https://journals.physiology.org/doi/full/10.1152/japplphysiol.00390.2020)

journals.physiology.org

Hello Fitness Warriors! BAP here, we have
Good news for those like me who love rice! 🍚🙏A new study shows that when you mix rice with lentils, it won’t cause your blood sugar to spike. This is great news for those who want to keep their blood sugar healthy while still enjoying their favorite carbs. 💪

Recent studies conducted by Canadian researchers have shown that incorporating lentils into your meals by mixing them with rice or potatoes can significantly reduce the spike in blood sugar levels. The research found that replacing half a serving of rice with lentils can lower blood glucose levels by up to 20%, while replacing potatoes with lentils can lead to a 35% reduction in blood glucose levels. This is because lentils slow down digestion and the release of sugars into the bloodstream, which helps to maintain stable blood sugar levels.

These findings suggest that lentils are not only nutrient-dense but also have the potential to help manage blood glucose levels and reduce the risk of chronic diseases related to poor blood sugar management.

So for fellow monggo lovers like me, it’s a great addition to your rice. But remember to enjoy it in moderation and only occasionally.

You can check out the articles from [University of Guelph](https://news.uoguelph.ca/2024/06/lentils-significantly-reduce-blood-glucose-levels/) and [Nutrition Review](https://www.nutritionreview.org/2024/07/lentils-reduce-blood-glucose-levels-20-to-35-percent-in-new-study/).

Hello, Fitness Warriors! Just wanted to share an update on my olive oil diet journey. It’s been almost a week since I started including olive oil in my low-carb diet, and I’m feeling good so far. My blood pressure is within the normal range, which is great! However, the main issue is that my acne has flared up. For those who don’t know, I have acne-prone skin with subclinical acne that isn’t visible on camera, but it feels like sandpaper when it’s about to break out. Since I started taking olive oil, my acne has increased, especially on my face, and it’s been quite itchy.

On the positive side, the olive oil shots have kept me from feeling hungry. But today, I woke up craving rice. I’m still going through rice withdrawal, which means I’m experiencing ‘carbs depression.’ This is a normal reaction when you stop consuming carbs, and it usually lasts a few weeks until the brain switches to using fat as its primary energy source. I’m determined to push through this. I’ll continue with the olive oil shots despite the acne—hopefully, my skin will eventually adjust. I’m scheduled to see my doctor next week anyway; so I’ll ask for a referral to a dermatologist to help manage the acne.

🛑A reminder: always consult your doctor before adding olive oil to your diet, especially if you have any health conditions. Take care!

To those who say not to blame RICE for diabetes, Sure!.. But here's an insighful answer:

In all forms of diabetes, the underlying issue is a problem with how the body manages blood glucose (sugar) levels, leading to high levels of glucose in the blood. High glycemic index foods, such as white rice, can spike blood glucose levels rapidly, which can contribute to the development of diabetes or worsening of diabetes. Consistently consuming foods with a high glycemic index will increase the risk of insulin resistance and make it more difficult to manage blood sugar levels effectively.

Insulin resistance is a condition in which the body's cells become less responsive to the hormone insulin. Insulin is responsible for helping glucose (sugar) enter cells, where it is used for energy. When cells are resistant to insulin, the body needs to produce more insulin to help glucose enter the cells. Over time, this can lead to higher levels of insulin in the blood (hyperinsulinemia) and can eventually cause the pancreas to struggle to keep up with the demand, leading to elevated blood sugar levels.

REMEMBER! It's important to note that you don't have to be DIABETIC to be resistant to insulin. Many people with insulin resistance don't have diabetes, but they are at a higher risk of developing Type 2 diabetes in the future if the condition isn't managed.

On the other hand, Insulin resistance is often associated with conditions like obesity, metabolic syndrome, and polycystic o***y syndrome (PCOS). It can also be influenced by factors such as genetics, lack of physical activity, and a diet high in refined sugars and carbohydrates.

Managing insulin resistance typically involves lifestyle changes, such as increasing physical activity, improving diet, and sometimes medications, to help improve the body's sensitivity to insulin.

Hope this helps!

Hello Fitness Warriors BAP here!

I wanted to share some good news with you all. My 2D echo results came back normal, and I am incredibly grateful for your prayers and support. 🙏 However, my blood pressure is still elevated, and I am working on bringing it down.

As part of my journey to better health, I am going to start journaling and taking notes of foods that make me feel unwell. My thyroid function has been very low for years, and I suspect it might be Hashimoto’s disease, but I still need confirmation since testing for low thyroid is quite challenging.

I’ve noticed that every time I eat cruciferous vegetables, I feel sick and experience neck pressure. I am planning to see my primary doctor soon for further evaluation.

In the meantime, I will be practicing intermittent fasting (18:6) and following an "Elimination Diet" to identify any food triggers.

Wish me luck mga palangga, and I also hope that we all stay healthy together. ❤️ Have A Lovely Day.

Hey Fitness Warriors BAP here!

I wanted to share something personal with you all. For the past few months, I’ve strayed from my exercise routine and returned to a higher-carb diet, incorporating rice into two meals a day and no fasting. Unfortunately, this change hasn’t been kind to me. I've gained 19 pounds over few months of barely working out, and I’m feeling sluggish and sick again. My thyroid levels are very low, and my blood pressure has been high. Even though I’m on low-dose blood pressure medication, it doesn’t seem to be working anymore, and it feels like I’m developing resistance to it. I feel guilty and bad for not taking better care of myself these past few months. This is a wake-up call for me to do personal research on the impact of high carbs on my health.

To be honest, When I was on low carb along with fasting I felt amazing. My blood pressure was low, my energy was high, and I had no health issues. However, my personal doctor was unhappy with my weight, saying it was too low at 98-100 pounds and she pointed out that it was unacceptable. Now, that I am at 119 pounds, she’s pleased, but I feel like crap.

As an Asian woman standing at 5'2", my doctor insisted that less than 100 pounds was unhealthy. Despite feeling great on that numbers (low carb and fasting).

Additionally I got tired of social media hates also and I caved to the pressure from others; so I ate more carbs to fit their ideal image. A few days ago, I experienced noisy heart palpitations, leading to a 2D echo. I'm now still waiting for the results.

I’m sharing my journey to remind you that if you feel comfortable and healthy at a certain weight and with a specific diet, stick with it. Don’t let others destroy your confidence and well-being, as I have let them do to me. I’m now dealing with the consequences, feeling sick again, and regret not listening to my body. Yes, I may look amazing when I’m a little overweight, but I feel terrible inside because I’m sick again. 🥲

Take care of yourselves and trust in what makes you feel your best.

Stay strong,
BAP ❤️

Back to the range after a year off—feels good to draw the bow again!

Hi Mga Palangga! Salamat Po at Mahal nyo parin pala ako after my silliness.🥰
I appreciate po sa lahat ng may mga concerns kasi sa kultura po nating mga Filipino unacceptable talaga ang mag BIKINI in public at marami po sa inyo na gusto nyo lang talaga na kumanta lang ako, at huwag mag wear ng bikinis at gagawa ng ibang content. I understand, po kasi nag follow po kayo dahil sa pagkanta ko, not sa Whatever nonesense.

Pero gusto ko din po mag try e share ang aking ibang skills mga palangga kagaya ng Fashion Designing (pagtatahi, pagluluto etc.) at may business na po kasi ako mga palangga na bino buo at sana maintindihan nyo po.

Pero , I just got an idea... at salamat sa new constructive feedback today about how he/she loves my singing but hated me wearing Bikini, because this comment opens up to new idea and oppurtunities.

So here it is.. Magtutulungan po tayo..???

Heres the proposal.. Sa mga babae po na followers ko na may mga decent followers nananawagan po ako please Help me!

Kung may followers at mahilig ka din sa fashion, mayroon akong nakakatuwang oportunidad para sa iyo! Naghahanap po ako ngayon ng mga enthusiast na gustong tumulong e promote ang aking brand sa pamamagitan lang ng pagsusuot ng BAP brand, lahat mula sa mga damit na gawa ko hanggang sa sportswear at sa mga bikinis, na personal kong tinahi. 🧵

Narito kung paano ito gumagana:
1. Isuot ang iyong BAP outfit papadala ko for free.
2. e tag ang BAP sa Instagram.
3. Tamasahin ang mga benepisyo!

**Mga Benepisyo: ❤️👍💪
- **Libreng Produkto:** Makakuha ng pinakabagong mga piraso nang walang bayad!
- **Ma Feature sa Social Media:** Magningning sa aming mga channels bilang isang featured na model.
- **Kumita mula sa Benta:** Makatanggap ng porsyento mula sa mga bilihang ginawa sa pamamagitan ng iyong mga link.

So sa mga may gusto na mag su-ot ng BAP at ma feature sa channels let me know DM me on instagram at https://www.instagram.com/bap.brynapancito.

Lets Do it. Gawin nating masaya at kapaki-pakinabang ang BAP !

You can also message me directly on Whatsapp at +19294227744 for inquiries!