Wellness Without Borders

May we be filled with joy and peace as we celebrate the true meaning of holidays with our family. ❤ Merry Christmas to us all!

Know what matters to you now, in the present, what makes you happy and the people that surrounds you...

Here's a quick pick-up. Sharing this time-saver summary video illustration of personally the best-selling book of Stephen Covey, The 7 Habits of Highly Effective People.

Please visit my collaborative FB page Growth and Wellness. Join us, as we share and empower each other through our podcast and the community. 💜https://www.youtube.com/watch?v=ktlTxC4QG8g

THE 7 HABITS OF HIGHLY EFFECTIVE PEOPLE BY STEPHEN COVEY - ANIMATED BOOK SUMMARY If you are struggling, consider an online therapy session with our partner BetterHelp: https://tryonlinetherapy.com/fightmediocrityThis video is sponsored by...

Note to myself, your attitude of gratitude is your daymaker! ☀️🌻💛 How about you? What is your message to yourself? Click the link https://padlet.com/marbytabungar/vpbne1teedcvvz9a and put that little-whisper-to-yourself-note on our digital self-care wall.

Love and light to all our 😘

The GAWfriends Podcast Note to Self Wall What is your message for yourself so you can continue caring for and loving yourself more?

This is an interesting and helpful tip! A lot have misconception about carbohydrates aka CARBS, most especially in losing weight/fat. Learn more about the-good-kind-of-carb! 🤘🤓

As we embrace the holiday feels, the time of sharing and giving, let's not forget that self-check comes first.✔️

Drop an ☃️🍭❄🌲🦌🐧 below ⬇️ for your own personal HOLIDAY AFFIRMATION.

Self-care practice and making the most out of 2020 will be our next week's topic! Join us, and listen to Growth and Wellness podcast this Wednesday, December 9th. See you 👍😍

Our podcast is available on:
YouTube https://www.youtube.com/channel/UCB2twqj-zi8hdRGcaDGWHyg Spotify and

"Let the morning bring me word of your unfailing love, for I have put my trust in you. Show me the way I should go, for to you I entrust my life." Psalm 143:8

Waking up even with a short whisper of prayer to Him would mean my day will be "okay."

Awesome Week 3 session with this equally awesome people! 🥰 Everyone enjoyed learning the 7 functional movement patterns and how it's applied to our activities of daily living. 👍🤓 Oh! And how about our core? The group of muscles found in the middle section of our body that is being used in almost every movement that we do. Developing a strong core is very crucial in taking physical actions and so we all did a progressive functional program after the discussion to practice our core in 7 patterns. 👍🤓

Will be posting the week 4 program invitation by 12 pm (Manila Time) today. 😊 Excited? 💪😍🤩

Whew! That was quick! We are already on the 3rd week of our workshop! Last Friday was so much new learning on how our body as a whole is interconnected; mental and physical! We even enriched ourselves on why flexibility and strength is very important to achieve a balanced posture. ❤

I'll see you later at 5 on your comfy clothes and a mat on your side as we tackle how our different activities of daily living affect us holistically. Let's deep dive on how our "core" works, and the benefits of having a strong one! 💪

And of course, learning is applying, so be ready for a quick sesh after. 😊

You can still JOIN US by simply liking our page, Wellness Without Borders, and spread our advocacy by sharing this post. I will DM you the workshop outline and link for our Zoom meeting once done! 😊

Salmon Steak on lemon, butter, and garlic 💛🍋💛

Each 250gms of this chunky yet juicy fish meat gives you a whopping 52.5 gms of protein! That's already half of what I needed for the day! =) And yes not only that, this protein-packed goodness also gives you:
✅ Omega 3 fatty acids
✅ Complete B-Complex vitamins from B1- B12
✅ Good source of Potassium and Selenium
✅ And the antioxidant, Astaxanthin that gives salmon its red pigment. Research proves that it lowers the risk of heart disease by reducing oxidation of LDL (the “bad”) cholesterol and increasing HDL (the “good”) cholesterol.

And believe me, there's more! =) Thanks to Catch of the Day PH for my source of Premium-grade quality salmon steak. Visit their page and order yours now! =)

What are your thoughts before going to bed? What do you do now that will set yourself up for tomorrow?

In everything we do, in all our plans and aspirations, always remember to be intentional. Know that it all has to come from the inside. It all has to come from you.

Yup, tofu! An absolute favorite when it comes to meat replacement. 'Cause why not? =)
💪 Good source of protein and heart-healthy unsaturated fats
💪 Low in carbs, but definitely won't miss giving you those vital micronutrients such as calcium and iron.

Sharing to you my own take on the famous Tofu Sisig or Pan-fried Tofu. A drizzle of lime, Japanese soy sauce (Less Sodium Content and NO MSG) and Japanese Mayo, with chopped chilis and onion to complete the dish. =)

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It's again! Everyone is invited to join. ❤ Simply click the link below and altogether we seek and glorify Him.
https://us02web.zoom.us/j/6799789847?pwd=Q2FwOHE0WEMrNmsvQkxENHN2THM1Zz09

Meeting ID: 679 978 9847
Passcode: 54321

Thanks for the solid week 2 of our Mindful Mobility workshop! Indeed the purpose of this is to actively be mindful and playful with our body!☝️ Remember mental-physical awareness? #1 is to Listen. Feel your body more than ever! Whenever there are overworked tight muscle, you stretch. Then the weakened opposing muscle, you strengthen. 💪

It's Week 2 of our Mindful Mobility Workshop and I hope you're all excited as I am! =) Last week was getting-to-know, and discussion about posture, lifestyle and habit.

For tomorrow, let's get ready with our comfortable clothes and a mat on the side, as we go deep with our mind-body connection. We will be analyzing our body movements, common muscle imbalances, reciprocal inhibition, and try correctional exercises after. =)

You can still JOIN US by simply liking our page, Wellness Without Borders, and spread our advocacy by sharing this post. I will DM you the workshop outline and link for our Zoom meeting once done! =) See you tomorrow afternoon at 5!

The people who truly welcome what we do is what gives us the most fulfillment. ❤ I am so grateful for the 100% appreciation of the attendees, you overwhelmed me with your feedbacks. ❤ I have so many reflections after our yesterday's workshop. You inspire me more, and I can't wait to see you all on our next session! 😊
Session 2 is next Friday at 5pm. Feel free to join us! 😊 Visit my page Wellness Without Borders for more details.
Thank you my ! 😊

297 Calories of awesome goodness! 😊
❤ Milkfish or Bangus is an excellent source of protein and a family of important fats called, Omega-3 fatty acids.
❤ Water Spinach or Kangkong though low in calories have a lot of health benefits too; Vitamin A, C, B-Complex, and minerals. Just make sure you do not overcook it, the fresher it is (or even eating it raw,) the more you'll get the most out of it.

Join me as I celebrate ! =)
Yup! September is officially the month to learn something new and be a better version of yourself! =) Remember?

I am holding a 4-week workshop as part of my and my gratitude for another milestone in my fitness leadership journey.

Another collaboration with coach cho. Sharing to you all, my total body weight functional program that will really make you sweat but achieve dynamic mobility at the same time!
Another fulfilling collaboration with coach Yuan Pancho - Living Confidently.

Overnight oats has always been a go-to for me. Yummy, healthy, and most importantly, it's easy to make! That’s what we all need, isn’t? A diet and food preparation that is time-efficient and something we can sustain! Try one of these 4 flavors! ❤️😊

Overnight Oats, 4 Ways This is a super quick and easy way to make a healthy breakfast in advance. You can store it in the fridge overnight and rush out the door with instant breakfast! Also, oats are high in fiber and keep us fuller longer. They can help alleviate hypertension and reverse heart disease. Makes 1 servin...

As our body comprises of about 60% water, no wonder why a constant neglect of hydrating ourselves throughout the day can give serious and long-term effect.

Let starting your day with hydration be a reminder.

We already know decisions are never easy and first step is always the hardest. But what really holds us back? What keeps us from achieving our goals? It’s that one thing. It’s not trying at all.

Own your decisions today and take that first step!