The Cafeteria de Teresita is
named from our previous chairperson Mrs. Teresita Gravino in the year
2004-2008. To acknowledge her full support with the cooperative, we want to
remember her name always. The product mix
The survey includes their favorite viand and snacks, what
affordable price, the possible time or days they want to spend for the
cafeteria if it will already operate and other factors that we consider in
designing our services. Hence, we were able to
develop the multiple menus that accommodate and answer to the survey conducted.
The cafeteria will also cater in-house and outside trainings. The rooftop which
we called desiderio la siesta will
be utilized if ever clients are not enough in the area.
EL MANSUETO FITNESS
El Mansueto Fitness is again derived from the name
of our previous chairman, Mansueto Badiang in the year 1999-2001. He is the
origin of moving our office to the town proper and made a suggestion about the
construction of the present progressive type of our building.One time during staff gathering in the year 2004, we
are talking of what possible next project of the cooperative. I heard some
staff made a suggestion that it is nice to have mini gym for work-out session.
And so we start dreaming of that mini gym when we have meetings. Why? Because
we realize that our health is very essential for our development. We have
already trained competent staff, so we wanted to let them stay for a long time
with the cooperative by giving time to use the fitness center. We are always
busy in our work that our health is about to be neglected. So we encourage our
own staff to prioritize our own fitness program for a minimal fee.Until we have this opportunity to make this
dream a reality.The fitness center should be complete in facilities
that can serve the program required by clients or members.
Here are the lists of equipments and the various
programs found in the El Mansueto Fitness Center:
A.BODY
BUILDING ROUTINE
·STRETCHING/WARM-UP
Head
/neck rotation/side snap/up & down head stretch/arms & shoulder
rotation/chest expander/trunk twisting/side bending/good morning
exercise/squat/lunges/wrist stretching
·CARDIO EXERCISE: (Optional)
·ABDOMINAL EXERCISES
1.Lower abs – seated or lying leg
raises
2.Upper abs – sit-up w/roman chair
3.Oblique – side bending w/dumbbells
B.WEIGHT ROUTINE
Day
1
Chest :
Bench
Press
Dumbbell
Pullover
Dumbell
Flyes
TRICEPS:
Standing/seated
tricep extn
Cable
pushdown
One
arm tricep extn
CALF
Standing
calf raise
Seated
calf raise
Day
2
·Legs
/Buttocks
Squat (full)
Lunges
Legcurl
·BICEPS
Standing curl w/barbell
(or preacher curl)
Concentration curl
Alternative Dumbell curl
Day 3
BACK
·Barbell
rowing
·Seated
Pulley
·One-arm
row
Shoulder/Deltoids
Military press
Standing Lateral
Lat-pulldown
FOREARMS
Seated wrist curls
Reverse wrist curls
C.ONE DAY ONE
BODY PART
Day
1 (Chest)
Inclined
w/ barbell dress
Bench
press
Inclined dumbbell press
Pull-over
Deeping
Day 2 (Chinning)
Back
Front
Close
Seated pulley
Day
3 ( Legs)
Squat
Leg press/curl
Leg expansion
Standing calf-raise
Seated calf-raise
Day
4
Back press
Military press
Dumbbell press
Side lateral
Barbell/Dumbbell shrug
Day
5 (Lower back)
Dead lift
Barbell row
Reverse barbell row
One arm dumbbell row
Day
6 (Bicep/Tricep)
Standing barbell curl
Preacher curl
Alternative dumbbell curl
Close grip
Lying tricep
Push down
D.WEIGHT
TRAINING PROGRAM REDUCING /FIRMING FOR WOMEN
BEGINNERS/INTERMEDIATE
·STRETCHING/WARM-UP:
Head & neck rotation/side snap/
up and down/arms & shoulder rotation/chest expander/trunk twisting /side
bending/good morning exercise/squat/ lunges/wrist stretching
·CARDIO
EXERCISES:
Cardio machines – treadmill
/stationary bike/time works /taebo exercises/kick boxing/aerobics
·ABDOMINAL
EXERCISES
1.Lower abs –
lying leg raises/seated leg raises hanging leg raises
2.Upper abs –
sit-up w/ roman chair/crunches
3.Obliques –
side bending with dumbbells / twister
PROGRAM ROUTINE FOR WEIGHT TRAINING
Day1
·Arms
Biceps
Dumbbells
curls
Concentration
Alternative
Dumbbell curls
Triceps
Two
arms triceps etxn
Rick
Back w/Dumbbell
One-arm
tricep extn
·Back
1.Upper back
Barbell rowing
Setaed pulley
One –arm row
Lat Pulldown
2.Lower Bak
Deadlift w/Barbell
Hyper extension
Day
2 (FIRMING)
·CHEST
Bench press
Dumbbell pullover
Dumbbell press
·LEGS/BUTTOCKS
Full squat
Lunges (Barbell)
Leg curls
COOL DOWN
E.BODY
BUILDING ADVANCE ROUTINE (MEN)
·Stretching/Warm
–up
·Cardio
exercises (Optional)
·Abdominal
exercises (Maximum reps)
1.Lower abs –
lying legs raises/ hanging leg raises
2.Upper abs
–sit up w/ roman chair w/weights
3.Oblique’s –
side bending w/dumbbell
Weight
routine
Day
1
·Chest
Incline bench press
Flat bench dumbbell press
Dumbbell pullover
Dumbbell flyes
·Triceps
Standing/lying tricep extn
Cable pushdown
One-arm tricep extn
Kickback w/dumbbell
·Calf
Standing calf raise
Seated calf raise
One-leg calf
raise
Advance Routine
Day
2
·Legs
Full squat
Lunges’
Leg Press
Leg extn/Leg Curl
·Biceps
Standing curl/preacher curl
Alternative dumbbell curl
Hammer curl
Day
3
Back
Deadlift w/barbell
Lat Pull down
Barbell rowing
Seated pulley
Deltoids
/ shoulder
Military press
Upright row
Alternative dumbbell front raise
Lat pulldown (front)
Fore
arms
Seated wrist curl
Reverse wrist curl
F.BODY
BUILDING INTERMEDIATE ROUTINE (MEN)
·Stretching
·Cardio
exercises(optional)
·Abdominal
exercises : (Maximum reps)
1.Lower abs –
seated or lyng leg raises
2.Upper abs –
sit –up w/ roman chair
3.Obliques –
side bending w/dumbbells
Weights
routine
Day
1
·Chest
Bench press/incline bench press
Dumbbell pull over
Dumbbellflyes
Dips
·Triceps
Lying tricep extn
Cable pushdown
One arm tricep extn
·Calf
Standing calf raise
Seated Calf raise
Intermediate Routine
Day
2
·LEGS
Squat (full)
Lunges
·Biceps
Preacher curl
Concentration curl
Alternative dumbbell curl
Day
3
·BACK
Barbell rowing
Seated pulley
One-arm row
Lat Pulldown
·Deltroids/shoulder
Press behind neck
Bentover lateral
T-bar row
·Forearms
Seated wrist curl
Reverse curl
G.WEIGHT
TRAINING PROGRAM-ADVANCE ROUTINE FOR
WOMEN REDUCING/FIRMING
·Stretching/warm-up
Head & neck rotation/side snap /
up & down/ arms & shoulder rotation/ chest expander/trunk twisting/side
bending/good morning exercise/squat/Lunges/wrist stretching and inhale-exhale
breathing
