Kamlon Sports and Fitness

Nordic Walking exercises 90% of your body’s muscle. Compared to running which uses 45% and cycling which uses 50%, it’s easy to see why it is going to be a huge fitness trend for 2019.

You want to be a good mom?
Take care of yourself.

Cry. Run. Lift. Go to therapy. Scream. Be alone. Take a bubble bath. Get a baby sitter. Quit your job. Get a job. Get your nails done.

Whatever needs to be done, do it. We need you to be ok. You got this 🫰🫶

Do weights for muscle,
cardio for heart,
Ice cream for mental health 🫶

Openwater swimmers, the openwater swim season in the Philippines is building momentum and we are excited to see more events, in more beautiful places all over the country in 2025.

Swimjunkie Challenge
H2OMAN Openwater
Western Visayas Openwater Swim S
Oceanman Philippines
Coastman

To find out more about the swims, click on the individual event pages up top, or search the race names here on Facebook. Exciting times ahead!

4 Benefits of Doing Band Pull-Aparts

Band pull-aparts can increase your upper-body strength. Band pull-aparts use a scapular retraction movement to activate muscles throughout your upper back, including the rhomboids, trapezius, and rear delts.
2. Band pull-aparts can enhance your shoulder health and stability. With proper form, resistance band pull-aparts activate the stabilizer muscles around your shoulder joints, including rotator cuff muscles like the infraspinatus and teres minor.
3. Band pull-aparts are easy to practice at home. Resistance band exercises require only one portable piece of equipment—a resistance band—which makes them perfect for your home workout routine.
4. Band pull-aparts can help with compound exercises. By building upper body strength and stability, band pull-aparts can prepare you for more challenging compound exercises like bench presses, pull-ups, and deadlifts.

Band Pull Apart Tips
Ensure that you exhale as you pull the band apart, this will help to maintain a neutral spine position and prevent you from compensating via hyperextension as you go through repetitions.
If you want to enhance the exercise even further, focus on pushing the hands apart once the band is fully pulled apart at chest height. This will help to activate a small muscle known as your serratus anterior right beneath your armpit.
Don’t allow the head to jut forward as you pull the band apart.
Keep a slight bend in the elbows, this will allow you to target more of the upper back.
There are actually 2 correct ways to perform pull aparts, utilize both and program accordingly:
Movement from both the humerus and the shoulder blade (i.e. retraction)
Movement from just the humerus (i.e horizontal abduction)

Regardless of what sport you love or play this summer, the all kids should learn is swimming and water competency.

Drowning is the number one killer of toddlers in America, which means water competency is more than just a sport; it's a vital survival skill.

Our campaign has one goal, encouraging parents and caregivers everywhere to consider swimming and water competency the first priority before enrolling their kids in other extra curricular activities.

Head over to the website to learn more about !

https://ndpa.org/firstsport/

Equip your child (ages 4-12 and above) with the skills and knowledge to swim independently, ensuring their safety and making their water experiences fun and memorable. At Kamlon Sports, our expert instructors, including former national swimmers and record holders, provide top-quality instruction you can trust. Enroll now and give your child the confidence to thrive in the water!

Protein 79g
Carbs 15g
Fat 17g

Recipe by Marianne Autnaz



Shape and Strength - Workout Routines

Here's how I compute my macros. I'm not saying you have to count all the way down to the last decimal, but it helps if we're aware of what we're putting into our body. Some calories are really tricky specially caloric drinks.