Training with Boss Lucio "BONG" Tan, Jr. 07062013

Exercise: Everyone knows exercising is good for your physical and mental health. But finding time to squeeze it in between long workdays, meetings and business travels is no simple task.

Work-Life Balance: For many, work-lifebalance is the holy grail of modern life. Juggling your professional and personal lives in a way that allows you to succeed at both is not easy.

Let us not forget the essence of balance diet and fitness routine no matter how busy we are. Remember good health is more important. And definitely health is wealth. — at IFIT PRO Unlimted.

LEBERT EQUALIZER Workout

"Simplify your exercise routine , and conquer your fitness goals with the LEBERT EQUALIZER Total Body Strengthener " created by Marc Lebert , now used by athletes of all levels and ages , in bootcamps , group fitness , sports conditioning , martial arts clubs and home gyms everywhere " - Jonnel Cruz

Back Exercises:

These exercises show basic moves targeting the muscles of the back including the latissimus dorsi (the large muscles on either side of the back), the upper back muscles (rhomboids and trapezius muscles) and the lower back (erector spinae). It's important to work all areas of the back when strength training.

They're also essential in Fat Loss Workouts because training the large muscle group burns more calories than isolating your biceps or triceps.

With: Dr. Alfred Callanta

The Benefit of Eating Right

In having a healthy lifestyle, balance diet is a very essential component in it. When the body is nourished properly, the tendency is that it functions more efficiently. Eating right means balancing daily nutritional intake including protein, vegetables, fruits, whole grains and dairy. When eating right isn't feasible, nutritional supplements can assist.A well-balanced diet can have these benefits for those who choose to live a healthy lifestyle, such as weight control, improved immune function and increased energy.

WHY IS BIKING A GOOD CARDIO EXERCISE?

Biking, whether recreationally or for the purpose of a workout, is a great way to get effective cardio exercise. It's a flexible activity that can work for almost everyone with basic mobility, as the biker can control how fast he goes, how far the total distance will be and how long the workout will last. Additionally, biking is a great way to get from one place to another while incorporating cardio work and positively impacting the environment.

HEALTH BENEFITS
Bicycling has proven, clinically documented health benefits. According to the Mayo Clinic, incorporating bicycling and other aerobic workouts into your exercise routine can reduce the risk of high blood pressure, high cholesterol, osteoporosis, cancers and type-2 diabetes, among other ailments.

INTENSITY
Biking provides cardiovascular benefits regardless of how fast you go. The Centers for Disease Control and Prevention recommend that all healthy adults get a minimum of two and a half hours of moderate-intensity physical activity or one hour and 15 minutes of vigorous-intensity physical activity every week. Light, recreational bicycling counts toward your total amount of moderate activity, and faster biking that keeps your heart rate elevated and works muscles more intensely counts as vigorous exercise.

IMPACT
Biking offers all of the benefits of an intense cardio workout---sustained elevated heart rate, calorie burn, muscle toning and active physical movement---with minimal impact. Other cardio activities such as sprinting and jogging can be hard on the knees or result in strain to some parts of the body, but biking protects the knees by keeping them in fluid, smooth motion. To put minimal pressure on your knees when you ride your bike, take it to a bike shop and have your seat professionally fitted. This will allow you to sit at a height that won't strain your lower body.

WEIGHT MANAGEMENT
As with most cardio exercises, biking can help you lose weight and keep it off. According to the International Bicycle Fund, commuters who begin to ride their bicycles to and from work instead of driving lose an average of 13 pounds during their first year of bike commuting.

REFERENCE:
http://www.livestrong.com/article/103485-biking-good-cardio-exercise/

THE CROSSCORE® RBT™

The Most Versitile!
Compare the CrossCore Difference!
Easy Setup!

WHAT IS LIFE WITHOUT ROTATION?

Without rotation, life as we know it stops. So does movement. Regular suspension type training systems are ‘fixed’, the CrossCore® RBT™ has a magnetic pin that can be removed, effectively transforming it from a regular suspension trainer to a freely moving rotational device. This results in a whole new level of engagement, intensity and variety.

SHARPEST TOOL IN THE SHED The CrossCore® RBT™ has the ability to be used as a weighted pulley system. Simply remove one handle, attach a kettlebell or weight plate and you’ve got a smooth pulley system to use for a whole new realm of exercises. Gymnastics rings can also be added for cross-training exercises such as rotational dips and muscle-ups. The adjustable anchor strap can attach to any safe anchor point indoors or out from 7' to 11' feet high.

GET YOUR TRANSVERSE PLANE IN GEAR

It’s patented rotational pulley system allows unmatched versatility and encourages the body to move in all three planes of motion without any restrictions whatsoever. This means exercises that mimic the same moves in a specific sport or occupation can now be performed in training for optimal performance. Tri-Planar movement allows our bodies to move in everyday life.

The CrossCore® RBT™ was invented to include the Transverse Plane which allows the body to rotate as nature intended. This third plane is neglected by most other regular suspension type trainers.

MOVEMENT ASSESSMENT:

Integrating Trigger Point Performance Therapy into you daily training routine will make your workouts more effective and efficient while speeding recovery and preventing injury. Whether it's a dynamic group fitness class, or an intense circuit training session, taking the time to prepare the muscle tissue with Myofascial Compression Techniques will ensure you get maximum results while avoiding compromise in movement. First we feel you need to understand that every movement has a purpose, so how better than to get a better ideas on how your body moves through a pattern. Position yourself in a mirror or have someone assist you in the processes of understanding how Fluid your movement is.

Women's Guide in Building Muscle:

Majority of women are not training with a goal to become a competitive bodybuilder. Most women would like to tighten up their physique and achieve that toned athletic look. Then, in the rare case, there are ladies who desire ripped physique similar to those body builders.

Regardless of the look you’re after, both groups need to focus to achieve their goal.

ON TRAINING

Focus On Strength Training – strength will result in increased muscle mass for women. Gains in strength with relative gains in bodyweight will result in an increased amount of lean muscle mass.

Strength training also offers benefits such as increased bone density, healthy joints and a heightened self-esteem. Those who set specific and measurable goals for strength gains are often much more focused and satisfied than those who fail to set such goals.

Automate Your Training – choose a training program and simply stick with your decision. There should be no weekly or daily changes to your routine; everything, for the most part, should remain static. The goal is to measure progress over a period of time and there is no way to measure how far you’ve come when the variables are constantly changing. This means you’ve no need to change up your routine every other week or so to “shock” the muscles.

If changes need to be made for whatever reason (injury, discomfort, schedule) just ensure you keep variables as consistent as possible.

Don’t Train Like a Bodybuilder – it has been proven that high(er) frequency training as opposed to low frequency training is superior for muscle gains and improvements in strength.

It is therefor recommended for women to start off with a full body routine. After a few months of full body training and strength and muscle gains, one can always switch to an upper/lower split.

Remember to Rest – On your off days, make sure you relax. Intense training sessions should be kept to a maximum of 3-4x per week. It’s imperative to use the other days to rest and recoup.

DIET

1. Protein – is the primary building block of muscle tissue. Without protein, there is no special training program or diet that will yield the muscle gains.

2. Caloric Intake – Without excess calories, no muscle building plan will ever work. You must eat enough to grow.

I recommend a diet full of lean protein, plenty of fruit and veggies with a healthy dose of fat. Make sure to get plenty of vitamins and minerals in the form of food or supplement. And also add your carbo intake during training days.

HAVE FUN

Building muscle requires commitment and patience. Have a good time setting and reaching your goals.

Make this journey an enjoyable one while staying focused and goal directed.

 

The chest is made up of two muscles the Pectoralis major, and the Pectoralis minor.

• Pectoralis Major - Is the large fan shaped muscle that is located on the front of the chest. It originates from both the sternum (breast bone) and the clavicle and inserts into the humerus. This muscle is responsible for flexing and extending the humerus, as well as adducting and medially rotating.

• Pectoralis Minor - Lies under the pectoralis major, and is a much smaller triangular shaped muscle that stabilizes the action of the scapula.

Safety is more important than lifting heavy weights. In addition to lifting the proper amount of weight, take the following precautions when working your chest:

Don't lock your elbows. In other words, don't straighten your arms to the point that your elbows snap. This arm extension puts too much pressure on the elbow joints and leads to tendonitis or inflammation of the elbow joint itself. When you straighten your arms, keep your elbows slightly relaxed.

Don't arch your back. In an effort to hoist more poundage, some people arch their backs so severely that there's enough room between their back and the bench for a Range Rover to drive through. Sooner or later, this position causes a back injury. Plus, you're doing nothing to strengthen your chest muscles. Instead, you're overstraining your lower back.

Don't flatten your back. In a sincere effort not to cheat, many people do the exact opposite of overarching their backs — they force their lower backs into the bench. This posture is equally bad for your back. When you lie down, make sure that a slight gap exists between your lower back and the bench, reflecting the natural arch of your lower back.

Don't lift your shoulder blades off the bench or backrest. If you do this, your shoulders bear too much weight — without any support from the bench. This error is subtle but one that may be costly for your shoulder joint.

Don't stretch too far. When you lie on your back and perform the bench press, you may be tempted to lower the bar all the way to your chest. Similarly, when you perform a push-up, you may want to lower your body all the way to the floor. Don't.

Mr. Mark Lyndsell - VP TRANSCOM (iFit PRO Unlimited)

Functional training key so body can perform better

Other muscles are compelled to work harder

By Marge C. Enriquez
Philippine Daily Inquirer

2:32 am | Tuesday, December 11th, 2012

 4 291 122

ALEX Cabagnot mimics the athletic stance on the Bosu Ball to prepare him for court action.

Alex Cabagnot of Petron Blaze Boosters is touted as one of the best point guards around. Despite doing the mandatory weight-resistance training for professional basketball players, he felt he could still up his ante.

When he met personal trainer Jonnel Cruz, at the Edsa Shangri-La Health Club, the athlete asked how he could get sculpted abs. Cruz gave a few tips and advised him to load up on tubers four hours before the game and to get his protein from fish.

Eventually, Cruz started watching Cabagnot during his games. Cruz noted that the athlete was gifted with quick reflexes and agility. However, he noticed that Cabagnot could still reach his maximum potential if he strengthened his core (the muscles around the abdomen and spine) and worked on the smaller muscles that supported the big muscles. He also observed that when Cabagnot took on an athletic stance (the basic crouch position for launching a movement), the placement of weight and alignment of the knees were wrong. Over time, these bad habits could pile up and lead to injuries.

Injury prevention

Founder of the fitness company iFit Pro Unlimited, Cruz has several certifications from such organizations as the Gray Institute Foundation of Movement Certification in the States, the International Kettlebell Federation and Asia Fitness. He takes a thorough method reconditioning his clients so they can look good and also work at their best.

His program is geared toward functional training which are exercises that improve flexibility, balance and power so that one can better perform daily activities. Functional training mostly involves exercises aimed at the core muscles.

TO STRENGTHEN the core and arms, Alex Cabagnot combines hanging from the suspension trainer and holding on to the Bosu ball.

“Core training helps improve the center part of the body so that it can perform better as one unit,” says Cruz.

For Cabagnot, Cruz designed a conditioning and injury prevention program.

“His workout provides the type of movement and balance needed to excel in competition,” Cruz explains.

Cabagnot’s program includes suspension workout and the Bosu  (acronym for Both Sides Utilized) balance trainer, a dome-shaped device that challenges the body’s stability.

CITADEL is challenged by CrossCore, which features suspended rotation to challenge one’s stability. PHOTOS BY NELSON MATAWARAN

For strength training, Cruz uses CrossCore, a brand of suspension equipment made of a pair of straps with handles and a rotating bracket connected by clasps. It could be hooked anywhere there’s an anchoring source. One just places his feet in stirrups to suspend them off the ground, then performs exercises such as pushups, or one can lean back while grasping the straps to flex the arms or twist from the torso.

“Any move that a basketball player does on the court involves the whole body,” says Cruz.

Hence, the CrossCore is ideal because it includes rotational movement to all the body weight-training exercises which enables the user to have a wider range of motion. Since it is designed to get shaky when used, it stimulates the nervous system and compels the muscles to work harder. Cabagnot says the instability of the suspension straps forces him to engage his core.

After the suspension training, Cabagnot feels he’s had a total body workout. He has exhausted his body from shoulders to calves just using his 178 lbs. It also trains him to use his core and torso for a layup and pull-up for more power and not just his arms and legs.

GERALD leans from the CrossCore trainer. The intensity is regulated by moving the body angle and the feet. SPECIAL THANKS TO EDSA SHANGRI-LA HEALTH CLUB

With the Bosu ball, Cabagnot practices jump routines in different directions and other explosive and ballistic (fast) movements to prepare him for defense on court. “I feel stronger on the court. You don’t get bigger, you get leaner. It’s good to be light and strong,” he says.

Couples for fitness

Functional training can also be designed for nonathletes whose goal is keeping fit. Citadel Cruz, a mother of three, was skinny. Although she was pumping iron, she wasn’t getting any results. On the other hand, Gerald was out of shape.

Jonnel gave them a thorough program that consists of suspension workout, ViPR (Vitality, Performance and Reconditioning or strength training with a rubberized pipe) and kettlebell (a cast ironball with handles). Both workouts entail lifting and swinging an apparatus while moving the body in all directions.

Citadel credits the program for leaner muscles and increased strength in the muscles around her waistline. Her husband is pleased with her bikini body. Gerald adds that doing the suspension workout improved his flexibility.

GERALD and Citadel Cruz use the ViPR, which provides constantly moving resistance to train specific movements. PHOTOS BY NELSON MATAWARAN

He cites the advantage of working out with his wife. “I don’t get lazy. My wife motivates me. I follow her because she’s more fit. I’m encouraged to work out because of her.”

Jonnel explains, “For couples, functional training can enhance a marriage because it enhances the quality of life. Functional training expands the individual’s ability to perform daily activities. Since more muscles are used, more calories are burned. It also saves time because you’re working on several muscles all at once. Money is saved because you don’t need fancy equipment. You can even do your workouts at home.”

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Swing that kettlebell to a fitter, stronger body

This favorite workout of Russian soldiers is fast gaining a following, because people are getting toned and burning more calories with one piece of equipment

By Marge C. Enriquez
Philippine Daily Inquirer

2:12 am | Tuesday, January 3rd, 2012

 35 746 177

ACTOR Rocco Nacino easily sweats after 90 seconds. The kettlebell’s centered handle allows it to be swung or lifted in a wider variety of movements.

Actor Rocco Nacino chiseled his body  to land the cover of Men’s Health and the centerfold of Cosmo Magazine. Petite designer Michele Sison whittled her waistline from 24 inches to 21 ¾ in a month. British executive Mark Andrew Lyndsell dropped from a double extra large to a large in six months.

They got faster results when their personal trainer, Jonnel Cruz, incorporated the kettlebell into their strength-training workouts.

Gym-goers accustomed to streamlined machines or women used to Barbie doll weights might find the kettlebell intimidating.  Although the kettlebell has been used by hard-core bodybuilders, it is now an emerging trend in the Philippines, as  it gives a total body workout.

Engage the stomach muscles

Invented in Russia, the kettlebell became the workout of choice of soldiers. In America, the women loved it because they got toned  and burned more calories with one piece of equipment. Because it requires attention to engage the stomach muscles to support the back, people claim they easily lost flab around their waists.

Dumbbells  evenly spread weight,  but with kettlebells,   the user is challenged to make controlled movements in an unstable way. Handles enable the user to swing, fling, or hoist the kettlebell in any direction. The quick, explosive movements build power and stamina.

Cruz says if you can’t curl a dumbbell, you can easily do 10 repetitions after a kettlebell workout.  He explains that traditional weight training  isolates muscle. In contrast, the kettlebell method demands the coordination of several muscle groups and the engagement of the core.

“You won’t get bulky, like in traditional weight training,” says Cruz, who got his credentials from the International Kettlebell Fitness Federation.  Since the workout begins with picking up the kettlebell on the floor, it strengthens the lower back. It also strengthens the  shoulders and the  grip. All these muscles are used in day-to-day activities, whether you’re sitting for long hours pounding the computer keyboard or carrying  shopping bags around Greenbelt. It also improves flexibility, because the kettlebell technique involves  moving the body forward and backward, laterally, and rotationally.

VARIED weights make the kettlebell ideal for either casual exercise or intense workout routines. NELSON MATAWARAN

In a demo, Cruz swings a kettlebell through his legs, and hefts the weight above his head while coordinating his breathing. He lowers it behind his neck and lifts it again.

Cruz underscores the importance of focus, as there are  possible drawbacks. The weight could slip from the hand,  or it could injure the spine if one doesn’t have the correct form.

Sedentary lifestyle

Clients at the Edsa Shangri-La Health Club are more than satisfied with the kettlebell workout to augment their program. Mark Andrew Lyndsell,  senior director for European accounts of  Transcom, Europe’s largest BPO, had a very sedentary lifestyle and could only lift 10-lb dumbbells. After  months of working out with Cruz, he could pump 200 lbs and do more challenging kettlebell workouts.

“You can tell that  your muscles respond instantly,  but it’s important to get the technique right. It’s difficult. You need good instruction; otherwise you can hurt yourself,” says Lyndsell. The kettlebell workout firmed up his core muscles and built up his forearm.  After the gym, he’s got more energy and focus to work the odd hours of the BPO life, which starts at 4 p.m.

When Lyndsell joined a competition among the members of Edsa Shang’s Health Club, he even beat the pro athletes in speed and stamina.

Lyndsell points out that the success of the workout also lies in the trainer. “I’ve had other trainers in the UK, but none of them had as much impact on me physically and mentally as Jonnel. Most trainers  follow one set of guidelines. There’s no adaptation to the individual. Jonnel uses a different approach for every client. I don’t know what I’m doing on any given day on training with him.”

Pushing 42 in April, Lyndsell is more fit than people half his age. BPO employees tend to have an unhealthy lifestyle with smoking, junk food and no exercise. “I’ve got to lead by example,” he declares.

Cardio and coordination

MICHELE Sison carries 12-16 kg. PHOTOS BY NELSON MATAWARAN

Michele Sison, 43, observed that her son, Gio Quintos, looked fit after training with Cruz. Sison herself had been working out since her teens. However, the 4’10” designer got too bulky, making her look shorter and stockier. Under Cruz’s supervision, she developed a longer, streamlined silhouette and took six small meals a day instead of skipping them.

“I just don’t want to look good, I want to be strong,” she says. “The kettlebell workout, it quickly made my muscles taut, especially the core and legs. I’m lazy doing squats, but this works a lot on the legs. I was never coordinated. The kettlebell improved my coordination and sense of rhythm. I feel  taller because I stand better. This workout is increases my energy level in the month of ‘Dress-ember’ stress. If I don’t exercise, I get grumpy.”

Cruz says Michele and Gio aspire to be like  the designer’s dad, lawyer Antero Sison, the septuagenarian, who could out-hike anybody.

Actor  Rocco Nacino (whose credits include “My Househusband,” the indie “Madaling Araw, Mahabang Gabi,” and the TV show “Time of My Life”)  says Cruz was the only trainer who was able to get his gut out. “I got my six-pack abs with the right workout and diet—no rice, less meat, mostly fish, vegetables and kamote.”

Initially, he thought the kettlebell looked ridiculous, but when he tried it, he described the training as torture. “It targets everything in one go.”

He says that it’s a great cardio workout because  90 seconds of successive, ballistic movements are equivalent to running for 30 minutes on the treadmill.

“I’m  going to get a kettlebell (standard 15 kg) to bring to taping,  because it’s handy. I can put it in my car and do a simple workout between takes.”

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High-power scion is serious about staying in shape

Lucio Tan Jr. beat a back problem with the help of personal trainer Jonnel Cruz, who sometimes tags along on business trips so ‘Boss’ doesn’t miss a workout

By Marge C. Enriquez
Philippine Daily Inquirer

3:54 am | Tuesday, November 8th, 2011

9 545 336

Over a year ago, Lucio “Bong” Tan Jr., son of taipan Lucio Sr., walked with a stooped posture, hampered by lumbar spondylosis, or low-back pain due to  a disc ailment.

After training with Jonnel Tuano Cruz, the executive now strides with confidence,  runs several companies with ease, and scores a minimum of 20 points in a basketball game.

Tan wears many hats. He is  founder and chair of MacroAsia Corporation, which provides  supplementary services to airlines; president of Tanduay Distilleries; director of Philippine National Bank/Allied Bank, Philippine Airlines; executive vice-president of Fortune Tobacco Corporation; and Foremost Farms, Inc., to name a few—and will open the largest energy source company in Quirino province next year.

An athlete at heart, Tan plays golf with a low handicap of 8 and swims, aside from playing basketball. He’s been doing weight training keep him agile in all his sports.

The interview was held at Tan’s residence. He entered the wine cellar, crossing the glass footbridge that encases Old World wines. He was clad in a white t-shirt, baggy shorts, and rubber shoes. The sheer white shirt revealed the developed pectoral muscles and trim waistline.

“I was working out on my own,” said Tan. “When I met Jonnel, I had a back problem.  I needed someone to watch out for me. I had this pinched nerve that was caught between the discs. It was painful. I could not walk straight. He (Cruz) had a system and he guided me. I told him not to put strain on my lower back, but also not to compromise on building the strength of the rest of the body.”

With more than 15 years of training experience (and action stunts in the movies), Cruz  is one of the four instructors from the Philippines certified by the International Kettlebell Fitness Federation.  With a list of clients from CEOs to celebrities, he even got   K.C. Concepcion into a bikini for the Bayo’s summer campaign, and actor Rocco Nacino ripped for the cover of Men’s Health.

Cruz maintains that his programs focus on well-being and function, or helping the individual perform better in his or her activities. The workouts use big and small muscles together so that ultimately, they are  proportional and efficient.  Looking good is just a by-product.

Confusing the brain

Cruz observed that for the longest time, Tan was working on a repetitive program that his body had gotten accustomed to. Though more adroit in his routine, Tan says his power had reached a plateau. Thus, Cruz devised a program by constantly adding variations to his workout.

He explained that by changing the apparatus or the  exercise parameters, Tan’s body would have to work harder, to adapt to the exercises. Hence, he’d be  burning more calories and increasing muscle fibers.

Cruz explained, “Sir Bong was used to weight lifting in another gym that was hardcore and redundant. We started with overall conditioning, then went into a three-day split program. He was surprised why we didn’t repeat. If in the first week, the chest exercise used barbells; dumbbells came in the second week, then body weight in the next.”

The trainer likened it to confusing the brain and the muscles by giving them something they didn’t expect. “When I teach, I break up the muscle memory,” said Cruz. A factor to successful weight resistance training is to  arouse the nervous system so it can stimulate adrenaline, pump up the heart, and increase the lung capacity.

This “confusion” creates the positive stress or agitation that enables the body to make more effort, thereby burning a lot of calories even when it’s recovering from exercise.

Initially Cruz made Tan use light weights of 15-20 lbs. Through time, Tan could bench press 250 lbs and lift 70 lbs for the shoulder press. Core conditioning exercises are done on the physioball; he does back extensions just to lengthen the spine without arching it.

After the workout, Tan takes a plunge in the gym’s cold pool and jacuzzi. The alternating temperatures are therapeutic for his back. “I don’t feel the pain and I walk out with a straight posture,” he said.

In business meetings,  his colleagues noticed Tan’s buffed body underneath his barong.   His waistline went from 34 inches to 31. “Boss is a mesomorph. In three sessions, he bulks up fast,” said Cruz.

Don’t procrastinate

Lately, Tan has been focusing on endurance to make him last longer in his sports and decrease bulk.

“At my age,” said the 44-year-old scion, “if you don’t do gym and you get injured, your career will be cut short.”

At the Singapore-Asia Basketball Tournament, the PAL team garnered the championship. Tan, who played guard, impressed the crowd with his high jumps.  Likewise, the PNB/Allied Bank team also won the championship in the local interbank tournament.

Asked how Tan manages his time with his many companies and sports, he replied, “Schedule. Don’t procrastinate. If you postpone until tomorrow, chances are, it’ll get screwed up.”

Tan starts his day by hanging on the inversion table while his stomach is empty. The therapy relieves the pressure from his nerves and joints. He eats seven meals a day, but only fills himself up to 70 percent capacity. Breakfast is oatmeal and egg; the  rest of the diet consists of  a cup of rice, lots of vegetables, and fish. He eschews processed carbohydrates on Tuesdays and goes meatless on Fridays. Occasionally, he’ll have his steak and wine.

“I have three to four meetings in the morning; have a working lunch with associates or prospects; more meetings in the afternoon. After work I play  basketball or go to the gym,” he said.

On his trainer, Tan commended, “Jonnel researches a lot and I get results.” Even Tan’s Hong Kong-based physiotherapist was amazed by  the dramatic progress of his  patient.

Cruz said that Tan was diligent. If his schedule allowed, the trainer would fly with Tan on some foreign trips. “When we were working out at the MGM Hotel in Las Vegas, the Americans were looking at us. Boss was serious,” said Cruz.

Said Tan, “I encourage the employees and my dad to exercise. It’s important to have a balance of the mental with the physical.”

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