DEC 2012 JAN 2013
SINK OHROWSTOWSTIAMY
UP FOR EOWDVOIWENWON THE R ND EL
STOCKINRGS SGOOTDIEUSFYOFUE’D LOVEE
S E T U N I M E FIV NESS TO FEIATSY HOLIDAY WORKOUT
D A E H A D E E P S L L U F G THE N I R U D N A LE ON OFF-SEAS
TH MWE AR A I W S T S E L AT R POOL GEA
ER T H D N U E E S TO S T R EE A M T S I R H C
, y a d o t l o o p e h t n i s r a t s g n i a s i i r m a o r M p . t a s t o S l m e e a h f t a f o R Meet twlonair Guevarra and PLUS: A OM SCENES FR
LITTLE R E F I R E H C THE SWIM D N A E U G A LE ERIES MASTERS S
E DITOR'S NOT E The holiday season may be the most wondrous time of the year. But for athletes who find themselves spending more time at the buffet tables than the swimming pool, it may just be the most challenging time of the year. After all, it’s hard to keep track of your time when you’re busy feasting on some lamb. Well, we’ve got just the help you need. Our resident experts Harvie de Baron and Coach Chappy Callanta give precious gems of fitness wisdom to help you get through this rambunctious season. So relax, take a load off, and spend some time with your family and friends, because next year, you’re going to kick ass in the pool! Happy holidays!!
06 02
EDITOR IN CHIEF Jing Lejano DESIGN & LAYOUT Mikke Gallardo EDITORIAL ASSOCIATE Lexter Alcantara CONTRIBUTORS Thea Alcantara, Mach Frigillana,
Chappy Callanta, Harvie De Baron, Edster Sy MARKETING Monique Morales, Winna Altamira, Precy Santos PHOTOGRAPHER Kai Huang HAIR AND MAKE-UP Liza Dosano ACKNOWLEDGMENTS:
SRI Phils./TYR • Miles Zipagan • TRAP • PSI • Edelyn Yanilla (Speedo Phils.) • Maggie Magdangal (Aqua Sphere and Zoot) • Jessica Abenir (Arena)
CONTENTS
SINK OR SWIM
06
TWO TO BEAT
IN THE POOL
08
STOCKING STUFFERS
10
EASY HOLIDAY WORKOUT
11
BE SEEN
Enjoy the holiday season but still stay lean and trim Swim Meets Roundup
03
IN DEPTH
04
UP FOR REVIEW
Meet the Champs The lowdown on the latest swimwear and pool gear
Alain Guevarra and Rafael Sta. Maria are all set to conquer the pool You’d love to have these goodies under your Christmas tree Five minutes to fitness
Cherifer Little League, Speedo G-League, and Swim Masters Series
PUBLISHER:
Torque Integrated ADDRESS ALL CORRESPONDENCE TO 893 EDSA, BRGY. SOUTH TRIANGLE, QUEZON CITY 1103 TEL: 929-5982 FAX: 929-6322 E-MAIL: MARKETING@TORQUEINT.CO TWITTER: @SWIMMAGPH
SUBSCRIBE NOW! DETAILS ON P.10
JULY 2012
Next Generation
Get To Know TheOf New Breed Champions
Backstroke DrillsYou Can Level
PLUS: Be Seen: Kswiss ITU SUBIT, Animo Sprint Triathlon
Ways roke Up Your Backst
mer’s Earn The Swim On The Most Commo Facts on Swimmer’s Conditi
TRI READY TO
celli On Matteo Guidi Swim July
071212.indd
3
Stakes Setting Higher Swim Oct-Nov.indd
1
In Triathlon 7/17/12
10:58 AM
10/25/12
11:55 AM
HEALTH • NUTRITION • WELLNESS
Sink or Swim
HOW TO ENJOY THE HOLIDAY SEASON WITHOUT SACRIFICING YOUR FITNESS
T
by harvie de baron
he Philippine Christmas season—a time for reunions, parties, and get-togethers— only spells one thing, food. As Filipinos, we might as well rename the holiday season as the Filipino weightgain season. The bountiful spread of lechon, kare-kare, ham, fruit salad, and other calorie-rich food seems to call on our names as soon as the “ber” months come around. So, how does one stay fit and trim during the holidays? Does staying in shape mean being doomed to not enjoy the entire season? Instead of feeling like victims, everyone should approach the holidays with a solid, but realistic plan on how to stay fit. Some might choose either of the two extremes: forgetting that there is a need to stay in shape or succumbing to an unrealistic plan of starvation to keep his current weight. Staying fit during the holidays is all about striking a balance. This balance comes in knowing when to eat, when to be active, and when to just say no. It all starts with setting your goal and conditioning your mind. Keep in mind that the best time to lose weight is during the off-season. That’s because throughout the year, your training volumes are so high that you have eat to support your training.
Start off your holiday fitness season plan by setting your mind on control mode. If you tell yourself that you want to enjoy but not to the point of debauchery, then your mind will always be conditioned to tell your mouth to “stop” when it is time to stop. For example, that crab with fat sure looks enticing, but there is also a succulent lechon on the table, what do you do? In situations where everything looks delicious, learn how to pick and choose. If not, then sample a reasonable amount of your desired dishes without going overboard. Allow yourself some indulgence without sacrificing your goal. Once you have conditioned your mind, the body will soon follow. Another thing that goes on vacation during the holiday season is the ability of most people to stay active, especially swimmers. Some believe that December gives them a license to forget that they are athletes or that the season means the only exercise they need is lifting spoon and fork into their mouths. Part of a successful holiday plan involves some level of physical activity. I know most people will shake their heads in disgust but when I say physical activity, this does not strictly mean swimming the same volume you did
during the race season. Take this time to find alternative workouts by involving your family, friends, or loved ones. Physical activity can mean playing with your nephews and nieces outdoors or spending the day, walking at the amusement park. Another option would be scheduling a rugged paintball session with friends. Physical activity simply means getting off that couch and moving your body at least until you break a little sweat. It is that easy and it does not need to be boring. Truth is, the biggest battle of every athlete during the off-season is proper nutrition. The off-season does not mean that a swimmer stops being a swimmer. In fact, this is the best time to show discipline in terms of keeping the body in shape in view of the coming race season. Though this is counterintuitive, the benefits will show in your race performance. Lastly, do not be a scrooge and ruin the holidays by forgetting your balance. Get into the spirit of the season. Relax, enjoy, and celebrate without forgetting your goals. In the end, a fit person is a happy person. You may reach Harvie De Baron through Email harviedebaron @gmail.com, Facebook / harviesportsnutritionist or Twitter @ baronmethod for more information about his sports nutrition services.
SWIM MEETS ROUNDUP >>G-League Nationals 2012 What better way to end the year by gathering the nation’s best swimmers in one pool and letting them swim it out! That was the case in the recently concluded G-League Short Course Nationals held last November 23 to 25 at the Valle Verde Country Club. Swimmers from different regions came together to see how they fared against the nation’s best.
>>Cherifer Little League Championships For those who have not qualified for the Nationals, the Cherifer Little League was the competition where they could test their skills and abilities. Though
WIM PHILIPPINES 02 SSWIM PHILIPPINES
dubbed as a developmental league, the participants gave outstanding performances; the competition has definitely become a breeding ground for future champions. The Cherifer Little League Championships was held at Trace College in Los Baños, Laguna last November 18, 2012.
>>Swim Masters Series Who said that your swimming career ends after you graduate from college or once you reach your mid 20’s? The Swim Masters Series is a tournament for swimmers who miss the challenge of competitive sports. Organized by Sports Management Solutions, the Open Water Leg was held last
November 4, 2012 in Anilao, Batangas. Last November 10, 2012, the Swim Masters Series went to The Village Sports Club in BF Homes, Paranaque City for the Pool Event.
>>UAAP and NCAA The best collegiate teams in the country slugged it out in the pool in the recently concluded NCAA and UAAP competitions. San Beda came out as champions for both the Men’s and Women’s Divisions in the NCAA. At the UAAP, Ateneo won the Men’s Division in a very close contest while the University of the Philippines snagged the Women’s Division title. The UAAP was held at Trace College in Los Baños, Laguna last
September 27 to 30, 2012. The NCAA was held last August 22 to 24, 2012 at the Rizal Memorial Complex.
>>Cobra Ironman 70.3 Cebu Professional and local triathletes gathered in Cebu to join the latest staging of Cobra Ironman 70.3. It was a three-peat for Australian Pete Jacobs while Swiss Caroline Steffen nailed first place in Top Pro Women Finishers. Filipino elites August Benedicto and Monica Torres finished first in their respective divisions with strong performances. Ironman finishers received medals designed by worldrenowned furniture designer Kenneth Cobonpue.
CALENDAR OF EVENTS 16
06 20 27
DECEMBER 1st Swim Philippines Inter-school Swimming competition
JANUARY
Xavier Aquathlon Speedo All Boys Inter-school WNCAA Speedo All Girls Interschool
PUBLIC POOL VENUE
DIRECTORY (METRO MANILA) MARIKINA SPORTS ARENA Sumulong Highway corner Shoe Ave., Marikina City (632) 682-9573/943-2140 Tuesday-Sunday (8-11AM, 1-4:30PM, 5:30-9:30PM) Pool Detail: 50mx25m, 9 lanes, 4-5ft depth, roofed PASAY CITY SPORTS CENTER Derham St. corner F.B. Harrison, Pasay City (632) 831-4792 Monday-Friday (8-11:30AM, 1-4:30PM) Pool Detail: 25m, roofed PHILSPORTS SWIMMING POOL COMPLEX (ULTRA POOL) Meralco Ave., Pasig City Tuesday-Sunday (8-11:30AM, 1-4:30PM) Pool Detail: 50m, 9 lanes, outdoor AMORANTO SPORTS COMPLEX Don A. Roces Ave., Quezon City (632) 568-2137 Tuesday-Sunday (9-12:00PM, 1-4:00 PM) Pool Detail: 50m, 8 lanes, outdoor RIZAL MEMORIAL SPORTS COMPLEX Pablo Ocampo Sr. St., Malate, Manila (632) 525-2171 Tuesday-Sunday (8-11:30AM, 1-4:30PM) Pool Detail: 50mx20m, 4ft-8ft depth, outdoor MAKATI AQUA SPORTS ARENA J.P. Rizal Ext., West Rembo, Makati City (632) 728-0381 to 83 Tuesday-Sunday (8AM-10PM) Pool Detail: 50m, 8 lanes, outdoor D’ACE PLAZA INDOOR HEATED POOL United Cor. Brixton St. Bgy. Kapitolyo, Pasig City 514-7520 Monday-Friday: 8AM-9PM, Saturday: 8AM-5PM Pool Detail: 25m, roofed ACE WATER SPA INDOOR HEATED POOL 399 Del Monte Ave. Cor. Banawe St. San Francisco Del Monte QC. 367-8041 / 367-8062 Monday-Friday: 8am - 9pm, Saturday: 8am - 5pm Pool Detail: 25m, roofed
IN DEPTH Nacho
FEATURED SWIMMERS:
Full name: Jose Ignacio P. Mapa Date of birth: January 17, 1995 School/Yr: PAREF Southridge School, 4th Year Team: Alabang Country Club Gators Coach: Coach Js Sampan Favorite Events & Best Times: 50 breast stroke 33 • 50 butterfly 28 • 200 freestyle 2:08 • 400 IM – 5:17 Greatest Achievement: My greatest achievement thus far is winning second in the 50 breast stroke for the G-League Long Course Championships in 2012, which qualified me to go to Hong Kong. What is your typical day like? Eat, School, Eat, Swim, Eat, Study, Sleep Future Goals? I want to participate in UAAP in college. Who do you look up to? I look up to many people, one of them being the golfer Ben Hogan, who, for me, best exemplifies practice makes perfect. Describe yourself as a swimmer: I prioritize my stroke form and do my best to train every day to stay strong and be prepared for upcoming competitions. What are you most grateful for? I am most grateful for being so blessed by God, surrounding me with great friends, teachers, coaches, and a loving family.
Andee
Full name: Ma. Andrea Katrina C. Torres Date of birth: September 3, 1995 School/Yr: PAREF Woodrose School, Batch 2013 Team: Alabang Country Club Gators Coach: Coach JS Sampan Favorite Events and Best Times: 200m backstroke 2’35 • 100m freestyle 1’04 • 400IM 5’39 Greatest achievement: Winning the IMX award last short course championships (2011) and last long course championships (2012) What is your typical day like? I wake up at 6 a.m. to get ready for school. I am at school from 7:30 to around 3:30pm. I do my homework before training; training is from 5 p.m. to 7p.m., then go home to study some more and then sleep. Future goals: As of now, my future goals are to graduate from high school and go to the right college. Who do you look up to? I look up to my younger sisters, Danee and Gabee, because no amount of fear can ever hold them back from achieving their goals. Describe yourself as a swimmer: I am hardworking, determined, and persevering. I know that if you want something, you have to work hard for it because nothing ever comes easy. What are you most grateful for? I am most grateful for the opportunities given to me as an athlete: to be able to train, compete, and be part of a team.
FEATURED COACH:
John Samuel Sampan, 29 Alabang Country Club GATORS Coach >> What are you like as a coach? I am a strategist and a motivator. I am goal-oriented and consistent. >> What is your coaching philosophy? Every training day should be constantly challenging, goal-oriented, and enjoyable. Make each day a masterpiece. Offer positive reinforcement. >> How do you motivate your students? Competitive swimmers are usually driven and determined, so I just have to look for sustaining ways and ideas to fuel their hunger to win. I always remind my swimmers to remember their past victories during practices and competitions; remember past send-off times and target times, and compare them to present workouts. >> What are your tips for athletes who are just starting out? You should have a very good base endurance workout and be very detailed in technique rather than speed. >> What are your goals as a coach? When I was still swimming I dreamed of being part of the Olympics, that dream is still with me. I hope to coach the National Team to the Olympics. >> What are your tips in helping your students achieve their goals in the sport? Set realistic goals and put a timeframe. List them down in small increments complete with details like time, amount, and date. It is easier to achieve small goals than big ones, but make sure to progress when setting a new one.
F EATURED T EAM:
Alabang Country Club GATORS NUMBER OF SWIMMERS IN THE TEAM: 50 WHERE IS THE TEAM BASED? Alabang Country Club, Ayala Alabang HEAD COACH: John Samuel Sampan COACHING STAFF: King Hero Habana and Jon Roxas
>> What is your team philosophy? In our handbook, you will find this: “Together we strive for EXCELLENCE and PARTICIPATION at the HIGHEST LEVEL of our ability. Whether we win or lose, we take pride in what we do, we take pride in our team. We are GATORS!”
03
“Good for
lengthening your stroke and for stroke correction, sets up a nice pulling position in the water.” -Shen Verzosa, Assumption College Swim Team
Biofuse Training Fin, P2,488, Speedo
“It provides me with
comfortable fit and flexibility which allows me to maximize my performance during trainings.” -Mark Advincula, CSB Blazing Torpedoes Men’s Captain
Biofuse Finger Paddle, P699, Speedo
UP FOR REVIEW
Get the lowdown on the latest swimwear and pool gear from a roster of competitive swimmers “The Aquaforce goggles
ARNA1012, P5,995, Arena
“Arena has definitely
with its sleek design provide me with the perfect fit and feel allowing me to go all out during races.”
been one of the best choices when it comes swimwear that offers that “perfect fit”, it helps you take your swim to the next level!” -Karlo Salonga on ARN1012, UST Swim Team
-Joshua Desamero, CSB Blazing Torpedos
ARNA6012, P4,995, Arena
Arena Aquaswift Goggles AGL120, P1,595, Arena
Biofuse Power Paddle, P999, Speedo
“The Biofuse Power Pad its extended top edge m focus on pressing hard fingertips in order to m every stroke.”
- Mikee Bartolome, UST Girls Sw
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04 SWIM PHILIPPINES
Centre Snorkel, P1,600, Speedo
Tracer Light Jammer, P8,259, TYR
“The perfect tool for
“The Tracer series brings
working on your form, it allows you to check your body and head position while still giving you that much needed cardio workout.”
suits that are paper thin for performance, a nice fit for comfort and the durability TYR has always been known for. We’ve had TYR as our choice of competition suits for a long time and have never encountered any problems with it.”
-Andrea Ngui, Xavier Aquastallions Swim Club
-Christian Jude Subibi on Tracer series, San Beda Men’s Swim Team
Elite Pullkick, P1,500, Speedo
“Kick board
Tracer Light Racer, P4,769, TYR
Tracer Light Aeroback Short John, P14,299, TYR
and pull buoy in one, less hassle more hustle.”
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They’re comfortable and don’t leave deep indentations on the skin even after a long session!”
Troy Limjap, UP Swim Team
Nest Pro Goggles, P659, TYR
ARENA
SPEEDO
Planet Sports in Rockwell (756-5007 / 898-1553), Trinoma (916-7451) and Glorietta (817-7896)
Bonifacio High Street B3, Bonifacio High Street, Bonifacio Global City, Taguig City T. 856-0416
—Monica Torres, Ironman Filipino Elite Champion TYR
Toby’s Sports 3/F SM North The Block, North EDSA T. 442-0163
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05
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Barely into their teens, Alnair Guevarra, 14, and Rafael Sta. Maria, 15, are slowly but surely swimming their way to the top! by jing lejano
L
ON ALNAIR: T YR Fusion 2 Aeroback Titanium T YR Technof lex Goggles
WIM PHILIPPINES 06 SSWIM PHILIPPINES
ooking at these boys, one could not help but smile. Standing straight and tall, Alnair Guevarra, 14, and Rafael Sta. Maria, 15, have the unmistakable built of athletes with their lean physiques and skin naturally bronzed by the sun. But more than the easy way they carry themselves, characteristic of individuals who are secure in their own skin, these boys are remarkable for the way they interact with others— always respectful, always gracious, ever humble. Alnair and Rafael may be considered as two of the rising stars in the world of swimming, but you couldn’t tell by their unpretentious ways. Last year, Alnair made a successful showing at the Palarong Pambansa with a magnificent win at the boys elementary 200-meter freestyle. Together with his team mates Mark Joseph Rominquit, Andrae Pogiongko, and Abdulrahim Nooh, they went on to a record-breaking time of two minutes, 7.33 seconds in the 200-meter medley relay, clobbering the 2:08.27 benchmark posted by Mark Tano, Malco Dacanay, Matthew Tano, and Alvin Alco six years ago. The year before, Rafael also reaped gold medals at the Palarong Pambansa by topping the elementary boys’ 200-meter freestyle, clocking in at two minutes and 14.19 seconds, and the 100-meter backstroke with a time of 1:09.21. Rafael started swimming when he was but five years old on the recommendation of their family doctor. The boy had asthma, and his elders thought that swimming would help make his lungs stronger. He didn’t take to the waters easily though. He remembers being chased round and round the pool, so afraid was Rafael that he did not want to go into the water. But went in he did and by the time he was six years old, he had started competing. He admits of swimming, “I started liking it when I started winning.” Alnair told the same story. He too was afraid of the water, but was enrolled nonetheless by his parents in a learn-toswim program in Elizabeth Seton School in Las Pinas. He
was six years old. He didn’t like swimming very much either but eventually, he got the hang of his everyday routine of swimming and going to school. When he started joining swimming competitions at seven years old, the boy proved to be a natural, easily winning medals along the way. Alnair and Rafael are characteristic of highly motivated athletes who give their best in every endeavor they undertake. When Rafael observed that his times got even better on his fifth grade in school, he got even more excited to train. But his commitment to swimming never got in the way of his studies as he logged in as much time hitting the books as he did hitting the waters. He also made sure to spend some downtime with his friends, playing basketball or chilling out at the mall. Alnair, who trains from Monday to Saturday, admits that balancing his duties on the pool and school can be challenging at times, but he perseveres. Sometimes, he would finish his assignments in school, just so there’ll be less to do when he eventually gets home after training. His efforts have not been unrewarded. In grade school, he was an honor student. In his second year in high school, he was able to get in the honors section. Success in the pool, honors in school, quality time with family and friends—these boys certainly have a lot of to be grateful for. Both qualified for the SEA Age Group Swimming Competitions. Rafael was recently named NCAA’s Most Valuable Player in the Juniors Division. Alnair recently received the I Am Extreme (IMX) award at the Speedo G-League Long Course Swim Series. But these boys have more fields to conquer. Both are intent on qualifying and snagging some medals at the SEA Age Group Swimming Competitions. Alnair hopes to give another stunning performance at the Palarong Pambansa. Rafael aspires to make it to the Asian Youth Games. Alnair and Rafael’s youthful spirit and obvious dedication are destined to propel them to even greater heights in the world of competitive swimming. Cheers to these boys and may they have the best of the new year!
ON R AFAEL: T YR A lliance Jammer T YR Nest Pro Goggles
07
STOCKING STUFFERS Wouldn’t you love to have any of these goodies under your Christmas tree?
Powersprint cap, P449, Speedo
End+ Girl Superiority BLEG SET, P1,499, Speedo
Junior Fluid Rise Cap, P499, Speedo
Aquasocket Mirror Goggles, P1,488, Speedo
Cyclone Goggles, P1,249, Speedo
Futura Biofuse Goggles, P1,100, Speedo
Kayenne Men, P1,550, Aqua Sphere
End+ Liquid Turbo, P2,800, Speedo
End+ Hydrogleam Flbk Dusk Black, P2,988, Speedo
Girls Wavespray 1pc, P1,500, Speedo K180men, P1,350, Aqua Sphere
K180+Women, P1,650, Aqua Sphere
End+ Hydrojet Thin, P2,800, Speedo
Turbobeat Girls, P1,499, Speedo
Kayenne Women 1, P1,550, Aqua Sphere
End+Superiority MSBK, P2,288, Speedo
Kayenne Women 1, P1,550, Aqua Sphere
K180+Mens, P1,650, Aqua Sphere
Kayenne, P1,550, Aqua Sphere
D I R ECTORY : SPEEDO - Glorietta 4 G/F, Glorietta 4, Ayala Center, Makati City T. 729-5540 • Gateway Mall G/F, Unit 20a, Gateway Mall, Araneta Center, Cubao, Quezon City T. 911-3652 • AQUA SPHERE Available in Planet Sports Rockwell, Planet Sports Trinoma, Planet Sports Shangrila, Planet Sports ATC, Runnr BHS, The Brick Multi Sport Store Mckinley Hill. • All TYR swimwear are available in Toby’s Sports. All Triathlon items are available in all Runnr stores • ZOOT Available in Planet Sports Rockwell, Planet Sports Trinoma, Planet Sports Shangrila, Runnr BHS, Runnr Trinoma and The Brick Multi Sports.
08 SWIM PHILIPPINES
End+Superiority Jam, P1,788, Speedo
Female Aeroback Short John, P9,999, TYR
Torque Female Elite, P12,955, TYR
Torque Male Elite, P14,189, TYR
Male Zipper Back Short John Fusion Female Aeroback with Pad, P11,289, TYR Short John, P4,449, TYR
End+ Powersprint ASHT, P1,788, Speedo
End+ Superiority ASHT, P1,600, Speedo
“Northern Lights” Maxback Tank w/ Removable cups, P2,499, TYR
Fitness Splice, P2,199, TYR
Male Tank, P3,799, TYR
Female Fitted Tankini, P3,799, TYR
Orion Goggles, P1,199, TYR
Female Run Short, P3,019, TYR
Alliance Splice Jammer, P1,499, TYR
Tracer™ Racing Goggles, P599, TYR
Big Mesh Mummy Bag, P1,299, TYR
Aqua Sphere MicroFin HP, P1,775, Aqua Sphere
Zoot Kalani 2.0, P7,400, Zoot
Male 7” Running Short, P2,999, TYR
Zoot Kane 3.0, P7,400, Zoot
Alliance Splice Racer, P1,099, TYR
Fusion Male Jammer, P3,489, TYR
Zoot Kiawe, P6,500, Zoot
09
HIGH PERFORMANCE SWIMMING
Easy Holiday Workout YOU CAN KEEP YOURSELF SVELTE AND TRIM WITH THIS FIVE-MINUTE ROUTINE. by coach chappy callanta
T
he holidays are just around the corner and we all know that during this time of the year, two things get bigger: your wallet, because of those yearend bonuses, and of course, you! But unlike your wallet that automatically deflates after the holidays, you will not. So what can we do? Most people wait until after the holidays before they start thinking about their weight. But I say, why wait when you can do something about it now without foregoing all those parties and events? A simple five-minute routine done two to three times a day can help you maintain your figure and work those areas that will balloon during the
holidays: your hips and stomach. The muscles on the hips are one of the most underdeveloped among competitive athletes. What more if you are a recreational athlete or a corporate type of person? Fat likes to stick on the hips, especially on women, and with the endless partying in our country, the excess calories that we don’t get to use goes straight to these areas. For the men, it’s the gut. Here’s a quick five-minute routine to hit these problem areas. Do the following exercises one after the other with no rest in between. Rest for a minute then do them again for another round. You can do this for as many as three times a day.
5
BURPEES
Place your hands on the floor, kick your feet back going to the pushup position. Make 1 pushup then bring your feet back forward and then jump up explosively. Land softly then repeat the movement for 5 times.
20
AIR SQUATS
Raise your arms in front of you and then squat down, pushing your hips out while keeping your feet on the floor. Go as low as your flexibility allows it.
10
STEPS WALKING LUNGES Place your hands on your hips,
and then take a big lunge forward bending both knees.
10
PUSHUPS
Keep your core tight during this exercise and imagine that you are trying to push the earth away from you. That’s a proper pushup.
Coach ChappyCallanta is the Fitness Program Director of 360 Fitness Club. You may get in touch with him through his phone at 0917-7962173 ore-mail him at cscallanta@ gmail.com or chappy@ completethecircuit.com
BE SEEN MOST OUTSTANDING SWIMMERS: 6 & UNDER: Boys : Jared Cheng (Xavier School Aquastallions) Girls : Athena Chang (Ace Seawolves Swim Club)
7 YEARS OLD Boys : Jarred Lalap (Mindoro Rainbow Swim Club) Girls : Alexa Natividad (Modern Aquatic Swim Club)
8 YEARS OLD Boys : Philip Mendoza (Lake City Swim Club) Girls : Sophie Pardo (Wack Wack Golf & Country Club)
9 YEARS OLD
Cherifer Championships November 18, 2012
Boys : Raphael Santos (Modern Aquatic Swim Club) Girls : Juanne Fontillas (Modern Aquatic Swim Club)
10 YEARS OLD Boys : Jophet Suarez (Lake City Swim Club) Girls : Jam Maranan (Elizabeth Seton Saints)
11 YEARS OLD Boys : Cristian Jolo (St. Joseph Swim Club) Girls : Hanna Ibera (PCA Stingrays)
12 YEARS OLD Boys : Kyle Pua (La Stanza Aqua Bears Swim Club) Girls : Katrinka Callanta (San Beda College Alabang)
13-14 YEARS OLD Boys : John Paul Santos (Tiger Sharks Swim Team) Girls : Joanne Wang (Saint Jude Catholic School)
15 & OVER
PHOTOS COURTESY OF CHER IFER
Boys : Smilleon Chua (Saint Jude Catholic School) Girls : Kristene Libat (Aqua Razours Swim Club)
GIRLS TEAM SCORES 1st : Saint Jude Catholic School - 260 Points 2nd: Alabang Country Club Gators - 234 Points 3rd: San Beda College Alabang - 184 Points
BOYS TEAM SCORES 1st : Lake City Swim Club - 257 Points 2nd: Alabang Country Club Gators - 246 Points 3rd: Saint Jude Catholic School - 188.50 Points
11
BE SEEN Speedo G-League Short Course Nationals November 23-25, 2012
Swim Masters Series PHOTOS COURTESY OF SW IM MASTERS AND SPEEDO G-LEAGUE
Nov. 4, 2012 (Open Water Leg) Nov. 10, 2012 (Swimming Pool)
12 SWIM PHILIPPINES