‘Start small, stay consistent, and be patient’: Tips from a CrossFit champ
At only 25, Aliana Lao has already achieved much in her chosen field. She was the first Filipino to qualify and represent the country at the CrossFit Games Semifinals held in Busan, South Korea last year. The fresh-faced Cebuana was also the National CrossFit Open Champion in 2023 and 2024, and a member of the National Weightlifting Team from 2016 to 2018.
Currently a CrossFit Level 1 trainer at a Cebu gym, she credits both her parents for her passion for sports and considers herself lucky to have gotten a headstart in her fitness journey. “As an active kid, I had always been into sports, but only found one that finally stuck at the age of 14,” Lao told Lifestyle.
“My parents were the catalysts for my fitness journey. My dad was the first to enter a CrossFit gym in 2014. Back then, CrossFit Pintados was the only ‘box’ or CrossFit affiliate in Cebu. After completing his Foundations sessions, I remember him raving to everyone about the CrossFit methodology—constantly varied, functional movements, performed at high intensity. It was love at first metcon (metabolic conditioning). He passed his passion on to me, which I am grateful for to this day.”
Shifting focus
After over a decade in what she described as a fulfilling athletic career, Lao wants to shift her focus towards coaching and pursuing postgraduate studies in psychology. “I want to somehow merge the two but with the same purpose of paying it forward and making a positive impact—physically and mentally—on other people’s lives through fitness.”
As the eldest daughter in a brood of five, Lao has her hands full helping her parents care for her three younger sisters. Through proper time management, she is able to do that and more. She works out five to six days a week, with Thursdays as active rest days where she runs, swims, or practices yoga. Sundays are full rest days.
“Contrary to my area of expertise—Olympic Weightlifting and heavy lifting in general—I thoroughly enjoy and often crave monostructural movements and longer aerobic pieces. They are more forgiving to the nervous system yet translate well to workouts that require high power output,” she said.
To this end, she prefers biking under the sun or “getting lost” in a 30-minute EMOM (Every Minute On The Minute) with a good playlist in the background. Depending on the workout, this can include a mix of R&B and hip-hop, and rap with tracks by Sza, J. Cole, and Doechii, or a playlist featuring Leon Bridges, The Lumineers, and Olivia Dean.
Regimen
Since she’s in the off-season, her current weekly program consists of three functional bodybuilding and strength training sessions combined with three running sessions. “I’ll also hop in a class every now and then to scratch the occasional high-intensity itch and spend some quality time sweating and suffering in solidarity with my gym community. More specifically, I try to incorporate as much unilateral work and stability exercises during this time to prevent injuries and strengthen smaller muscle groups,” she added.
Her meals on most days consist of a hefty amount of eggs, chicken, beef, and fish that she rounds out with carbs and fats that she enjoys and that provide high micronutrients. A self-avowed sweet tooth, she leaves room for dessert, which can be fruit, granola or yogurt, or sometimes cake and cookies.
“Nothing is really off limits for me. The only strict or nonnegotiable part of my diet is my protein intake. I aim to consume 1-1.2 g of protein per pound of body weight each day to support muscle growth.”
Family time
Lao might come across as a grim and determined fitness freak, but she is actually quite chill. During a recent visit with her and her family in Cebu, this writer witnessed a young woman who was affectionate to her sisters and more like a friend to her mom. Over burgers, fried pickles, and craft beer at Sal’s Kitchen in Mabolo, Lao talked about the competitions she’s joined, all of which were attended by her parents who cheered her on. She said she is grateful for their presence and for guiding her on her fitness journey.
She then shared tips for those who want to lead healthier lives. “First, find a regimen or routine you genuinely enjoy and look forward to, whether that be Pilates, CrossFit, martial arts, or simply walking your dog outside. Second, find a community of like-minded individuals. It may help to have a friend, partner, or workmate with the same interests to keep you accountable.
“Fitness can be fun and functional. It shouldn’t be confined within the four walls of a gym. More importantly, exercise shouldn’t be seen as punishment or a prerequisite to indulging. Movement is a privilege and fitness is simply a celebration of life,” Lao said.
“Consider fitness a lifelong commitment—there’s no shortcut or deadline. Start small, stay consistent, and be patient. If you’re willing but not quite sure where to start, feel free to reach out for online coaching and a supportive system to create long-lasting habits and sustainable change.”
