When I started my health and wellness program with a functional medicine care team led by my friend, health coach Chelie Arabelo, and to chronicle my progress, I honestly thought I’d have a before-and-after success story to share, with before-and-after photos.
But in this final installment of my 4-part series, I can tell you that my pursuit of wellness was—is—a journey on smooth roads and potholes. I’m not saying I failed—I had some wins.
My joint and muscle pains gradually decreased. I was starting to enjoy better sleep. I hardly woke up in the middle of the night. Most of the time, I would wake up at 7:30 a.m., which was one of my goals when I started the program. I also felt more energized upon waking up, instead of lethargic and sleepy.
I regularly get on the treadmill and do a 20-minute brisk walk on incline while watching BTS videos on my phone. One morning, I even ran for five minutes straight, then switched to brisk walking, then ran again for another five minutes, which was a major achievement for me.
Even as little by little I was dropping out of our program on our final month, Chelie remained patient with me and never let up with her gentle encouragement. Ken regularly asked me when I could go back to working out, but I really couldn’t find time to exercise.
My work schedule in August completely took over. I know I told the care team that I was fully committed to the program because I wanted to achieve my health goals. I thought that with my freelancer status, I could build my schedule around my work and personal activities.
But I had more things to do for my project than I had anticipated, and I couldn’t manage my schedule anymore. People were relying on me. I was waking up at 6:30 a.m., an hour earlier than what I had set for myself, because I was anxious about the tasks I needed to do.
For a time, I was still mindful of my meals, following Ayer’s dietary recommendations, trying as much as I could to order food from the healthy kitchens on Instagram. I’d bring them as baon to work. I drank lots and lots of water, finishing my 32 oz water bottle and drinking some more.
But as our project launch neared and my colleagues and I were working overtime, I gave in to the pastries and coffee to power me through late nights. Fortunately, our project was successful, and my teammates and I were beyond proud of what we achieved.
I remained busy with work the rest of August. My US-based sister and her family arrived for a short vacation in Manila, and then we all went to South Korea. I had as much kimchi and vegetables, and long walks, as I could, just like when I was in Seoul in June.
I came back from my family trip in early September. Chelie said the team decided to extend my program for another month.
I was truly grateful to them for not giving up on me. I was easing my way into the program again. I resumed my daily treadmill exercises.
Ayer introduced me to a really good breakfast which I called Ayer’s breakfast shake. It’s a mix of vegetables and fruits, almond milk or water, protein powder, flax meal, extra virgin coconut oil, cinnamon, and nuts. I loved it and the best part was, it kept me full until lunch time.
Friends noted that I seemed to have lost weight; I did, a little. I was feeling great.
The universe, though, seemed to play tricks on me.
Halfway into September, my fourth month in the program, I experienced agonizing joint and muscle pains. It worried me so much that I told Chelie I needed to go to my rehab doctor who promptly placed me on nine sessions of physical therapy.
Shortly after my last session, I pulled a muscle while drying my hair with a towel. I had to use pain relief patches and gels, and a ventosa massage. Because of my muscle spasm issues, I couldn’t resume my workout with Ken, nor get on the treadmill lest I got injured again.
I also had the bright idea of ordering fresh salad for a week…. I ended up in the hospital with amoebiasis
I also had the bright idea of ordering fresh salad for a week online because I wanted to sustain my diet. I ended up in the hospital in late October with amoebiasis and H.pylori.
I was under strict instructions from my gastroenterologist to avoid raw foods and salads. At least my endoscopy and colonoscopy showed I have no polyps to worry about.
That was almost a month of health issues. I lost weight throughout my bout with amoebiasis, but gained a couple of pounds back after I started eating normally again.
The author in her pink dress in 2014 and 2023.
Still, allow me to add some small wins in this story: I fit into the little pink dress that I last wore in December 2021. I couldn’t zip it up the entire 2022. The denim that the stall owner in Myeongdong politely told me in May last year was too small for me, looked really nice on me in September.
I still wish that I had something more to show for all of you who took time to follow my journey. I regret that I wasn’t able to manage my time to fit in a workout; that I couldn’t banish my sweet tooth; that I got sick; that overall, I still don’t have the discipline required to modify my lifestyle so that I could properly address my health complaints.
Chelie and Dr. Ayer told me not to be too hard on myself. Life happens, they said.
“There will be times when you are super compliant (with a program) and there are times and circumstances when you cannot really follow the program,” Dr. Aisa said. “But the important thing is one, you know how to get back on track and you are confident in your health (goals) and the tools that you have from the people around you.”
As for my latest lab results of November last year, my LDL remains borderline high and my glycohemoglobin is 5.8% which means I am prediabetic.
When I visited LifeScience in December for a second body composition analysis, there was hardly a change from the first analysis done in July. There wasn’t much difference in my weight, fat mass, and muscle mass. Simply put, I was still overweight. My metabolic age was still in the 50s.
These facts weighed a bit on me. As a result, I became more conscious of how I ate during the holidays. I didn’t deprive myself, and I still honestly enjoyed my family reunions and the meet-ups with friends.
One thing that Chelie taught me was not to overstuff myself when eating. “Stop when you feel 80% full,” she said. I became more intentional about my food choices.
In last year’s Christmas get-togethers with friends, even in our annual family reunion, I surveyed the spread first and decided which food I’d have. If I chose pasta, I skipped the rice. I avoided fried food as much as I could. I had chicken instead of pork. If I wanted to have dessert, I didn’t have soda, but I avoided soda as much as I could, too.
Yes, it was mind over matter. I was proud of myself that I ate only what I wanted to eat, not because I must try everything that my eyes could see.
Ayer also sent me some thoughtful notes for the holidays last year, which make good everyday reminders.
1. Eat colorful: Load up on fruits and vegetables.
2. Drink water all day: Water keeps you fresh and stops you from eating when you’re not even hungry.
3. Enjoy treats, but not too much: Savor them slowly and don’t go overboard.
4. Snack smart before parties: A little healthy bite before can stop you from eating everything in sight.
5. Move around: Have fun with family or take a stroll after eating. Keeps you feeling good!
Curiously, I started to have joint pains again. I still must have eaten something during the holidays that resulted in this latest flare. The pain is making me exhausted again. I made sure I drank water and ate more vegetables. I started to take turmeric and ginger tea regularly for the anti-inflammatory components. But my sleep remains good. I haven’t been waking up in the middle of the night.
I am considering having the Organic Acids Test at LifeScience, which Dr. Aisa recommended, so that we could finally understand what’s causing my joint pains and lack of energy.
In my four-month health journey, one of the most important lessons I learned was mindfulness. It’s being aware and focused on even the simplest of actions that can contribute to attaining my goals.
Chelie also often emphasizes the importance of setting goals. “Without them, you won’t have any direction,” she said, adding:
“Health is a life journey. It’s subjected to factors like age, genetics, lifestyle, stress, environment and underlying conditions. 80% of it is influenced by our lifestyle and 20% is genes. That’s why it is important to put emphasis on nutrition and lifestyle. Behavioral change is the hardest thing to do, and it starts with ourselves.”
Commitment and consistency are key. Life can happen, yes. But it’s also up to me to reset when I fall by the wayside and focus again on my goals. To push and motivate myself. That’s self-care and accountability, which Chelie said, are important to a “sustained healthy lifestyle.”
I admit I fell short of achieving the goals I set for myself last year, but I am truly lucky to have had a care team who lived up to their name.
The care team: from left, Ken Rioveros, Chelie Arabelo, Dr. Aisa Yamamoto, and Ayer Ayo
When I was on the brink of giving up, Chelie, Dr. Aisa, Ayer, and Coach Ken continued to guide me.
If you’re looking for a care team to guide you in achieving your health goals this year, I would say they’re the ones you should sign up with.
My life goals are not grand but these are what will make me happy:
I do want to see BTS again in 2025 and beyond, to enjoy their concerts along with ARMYs half my age. I do want to wear nice clothes; to breathe easily, literally and figuratively. To be happy and independent. To live life like I’m golden when I reach 50.
For more information on the care team and functional medicine, contact:
1st Step Wellness Program
Email: [email protected]
Mobile: 09178876616. Look for health coach Chelie
