The HIgh Road | Guam's Guide to Elevating Your Life | Jan. 2011

www.highroadmagazine.com

2011 LINCOLN MKX

SNEAK PEEK

JANUARY 2011 — GUAM’S GUIDE TO ELEVATING YOUR LIFE | LIVING | FITNESS | STYLE | TECH | STRONGER MIND + BODY

VOL. 2, Issue 2

PAGE 4

publisher's post | 1.11 Publisher Norman Analista

By Norman Analista

A year in the life Just over a year ago, The High Road magazine was nothing more than a brainchild, a personal dream that had yet to reach fruition.

Then when our premiere issue was launched in December of 2009, I was anxious to see what kind of reception the publication would receive.

While there was a lot of inter-

est, there were still many questions that lingered in the minds of those who picked it up.

What kind of information will I find in it? Is it relevant to me?

How often is it produced, and where can I find it regularly?

As we began to solidify our content and fine-tune the publication in the areas which needed it the most, those questions began to be answered. If you’re looking to improve your

relationships, parenting, health and wellness, finances, sense of style, or stay attuned to positive community news - you can find that information in The High Road.

Publishing a magazine every month is an extremely tough task! Sometimes it feels like I’m fighting an uphill battle. If it weren’t for the faith, talents, resources, and support of many, however, my inspiration to create the magazine would’ve never manifested.

The High Road has also presented me with unique opportunities to collaborate with loved ones like my wife and friends, and a pool of expert contributors. Working with diverse individuals has given me precious insight. And, it motivates me to share their unique gifts and perspectives in our

definition: the high road also high·road n. The most positive, diplomatic, or ethical course.

pages so that our readers may ultimately benefit. Over a span of 12 months, the publication has developed and evolved into a resource that our island community has come to trust and look forward to reading.

As we head into 2011, we all face many uncertainties.

I remain confident, however, that if we leave ourselves open to positive changes and we support one another, we can weather any storm and share in the prosperity that lies ahead.

Whether it was 12 issues ago or just now - you have chosen to take The High Road! And for that, my team and I remain humbled and optimistic about the future of the magazine.

Sincerely,

Editor & DESIGNER Carlo Cariño Writers Maresa Aguon Hernalin Analista Leo Babauta Kat Barnett Dave Currie, Ph. D. Jill Espiritu Sean Fitzsimmons, M.D. Peter Lombard, M.D. Steve Oshiro Suzanne Perez MaryAnn Pangelinan Dave Ramsey Photography Eugene C. Herrera ADVERTISING SALES Greg Esplana Published by Triple J Creative Services For advertising Inquiries contact: Tel: 648-6081 Fax: 649-3679 ads@highroadmagazine.com THE HIGH ROAD Vol. 2 No. 2 is published 12 times per year (monthly) by Triple J Creative Services, 157 South Marine Corps Drive Tamuning, Guam 96913; (671) 646-9126. Copyright 2010

by Triple J Creative Services. All rights reserved. The reporting in THE HIGH ROAD is meant to increase your knowledge in various areas of life and wellbeing. Because everyone is different, the ideas expressed and research shared cannot be used to diagnose or treat individual health or other problems. Seek professional help. The views expressed in this publication are the views of the authors and do not necessarily reflect the views or policies of Triple J Creative Services, its staff, management or its Board of Directors. Triple J Creative Services makes no representation concerning and does not guarantee the source, originality, accuracy, completeness or reliability of any statement, information, data, finding, interpretation, advice, opinion, or view presented.

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23 4 | Rides: The New Lincoln MKX

23 | Dining Out: Aji-Ichi

6 | Relationships: Til Death Do Us Part

24 | Social Studies: Looking ahead to 2011

8 | Community Pulse

26 | Style: Class and Sophistication

10 | Ask Dave: Financial advice from Dave Ramsey 13 | Fitness Profiles 14 | Fitness: Dynamic Stretching 16 | Work it Out: A New Place to Pump Iron 17 | Inspiration: A Transformation Story 18 | Fitness: Stronger and Faster 20 | Family Fitness: A Night With the Kids

32 | Smart Money: Resolve to Gain in The New Year

26

33 | Ask the Bone Dr.: Starting New Sports 35 | Bright Ideas: Bringing back Politeness in 2011 36 | Good Works: Make A Wish Foundation 38 | Parenting: Positive Discipline 40 | Editor’s Note: The 100-Pound Challenge

14

22 | Live Easy: How to Keep Your New Year's Resolutions

JANUARY 2011 — GUAM’S GUIDE TO ELEVATING YOUR LIFE | LIVING | FITNESS | STYLE | TECH | STRONGER MIND + BODY

VOL. 2, Issue 2

www.highroadmagazine.com

2011 LINCOLN MKX

SNEAK PEEK PAGE 7

Cover models Peter Lombard, M.D. and Joylyn Munoz Anderson are fitness enthusiasts for life. Inside, you can find the advice and tools to get you started on a healthier, more active lifestyle.

36

rides | 1.11

you'll never regret | 1.11

Til Death Do Us Part The one thing better than young love is old love It was a living reflection of the famous touching movie “The Notebook”.

Really no different than the characters that Gena Rowlands and James Garner played in the 2004 release of that compelling love story, Leona and Ernie, faithful and true lovers, died of natural causes the same day after 66 years of marriage. Unbelievable! the required operation resulted in his death a few days later at 8:40 am. Leona died at 11:49 am, just three hours after Ernie.

No, they didn’t die in each other’s arms like the Hollywood version, but they did actually breathe their last breath the same day and she didn’t even know he had gone before her.

Their memorial was a celebration – not the typical somber life closure. I had been to a double funeral before but it was with family members who had been in a car accident. But with two lifelong lovers passing away this way, I can’t deny it got me thinking. I sat through the memorial with my better half, fully enjoying the accolades from friends and family giving testimony of years of an authentic loving friendship, a lifelong faithfulness and an anchoring faith. Their finale was filled with such richness, such love and such hope.

Scene from "The Notebook." Photo © New Line Cinema Their life story isn’t unique from most other vintage couples living in the Pacific Northwest but their departure is so rare. Leona had been suffering for some years with strokes and dementia and her memory had slipped significantly. Ernie, a robust 90 year

6 the high road | January 2011

old, visited her daily in a senior’s care facility not being phased at all by the limits of her failing memory in true “notebook” fashion. Ernie took a tumble one day this past fall and broke his hip putting him in the hospital for a hip surgery. Complications from

On our drive home, Donalyn, my sweetheart of 36 years of marriage, agreed with me, “What a Way to Go." We talked about how neither would have to grieve the tragic loss of his or her marital soul mate if we were fortunate enough to go at the same time like this couple. Even their kids commented on how happy they

were for their parents as hard as it was to get over the loss of both parents at once. We concluded that it would be so ideal and our preference if the Good Lord would grace us as well with the same day of departing. A nice last day...together.

We decided this because grieving the death of a spouse is a hard thing. We’ve seen the weight of it when my mother died leaving my Dad alone after 57 years of closeness in a great marriage.

We watched his anguishing pain of separation that a heart goes through as a life-long companion of over half a century passes away. As brave as my Dad was, the loss was excruciating.

A humbling TRUTH As hard as losing a spouse is, it’s in all of our futures. Death is the ultimate statistic – one out of one people die. It’s how you live and love that really matters.

Dying the same day is even more magnified when you look at how Ernie and Leona got to 66 years of marriage. Here’s what I observed about life and love and leaving this world.

First of all, if we live and love well, we can die well. Our focus needs to be to leave a host of

Send your questions to Dr. Dave at drdave@doingfamilyright.com or visit his website www.doingfamilyright.com for tons of great relational help. Get Dr. Dave’s daily marriage and family tips by following him on Twitter - www.twitter.com/ doingfmilyright

A faithful love is a long-lasting love; 66 years worked for Ernie and Leona, 57 for my parents, 36 and counting for us. people in our wake – as well as at our wake I guess – usually called family, that have been affected by our waves of encouragement and care. To die with unfinished business like so many do is a relational torture we want to avoid. To love without condition and live without resentment is to die without regrets. Conclusion: Treat the people you love the best. Ernie and Leona are said to have had that kind of loving friendship and caring lives.

The beauty of commitment Secondly, the one thing better than young love is old love. I call it love with history! One day when locked in a loving face to face moment, my babe, referring to her deepening laugh lines, asked “do my wrinkles bother you?” I said, “of course not, they are beautiful reminders of how long I have loved you.”

(It doesn’t hurt either that without my reading glasses, I can’t see them anyway. Part of God’s plan I’m sure). A faithful love

is a long-lasting love; 66 years worked for Ernie and Leona, 57 for my parents, 36 and counting for us. We want the second half of our marriage to be the best half. You should too.

Finally, faith still anchors many families; it did for Ernie and Leona. Nothing reminds us of the frailty of life as much as the finality of death. There is nothing we can do to stop it – delay it some, maybe – but avoid it, no.

I have witnessed it many times.

Toward the end of life, people are looking for answers beyond themselves. Faith brings hope

that brought peace to these two.

Their faith helped them live and love well; it also helped them to suffer and die well. Regardless of your spiritual tradition, remember, “These three remain, faith, hope and love – but the greatest of these is love” (1 Corinthians 13:13). Get your anchor to improve the way you go.

By the way, if you are looking for a good date night with your sweetheart– rent the movie “The Notebook” and enjoy it again.

Count on the feeling, “what a way to go.” ■

If you have a positive photo of community interest, send it to community@highroadmagazine.com and we might include it in a future issue of The High Road.

Coast360 and Triple J Honda recently gave away a 2011 Honda Civic Hybrid as part of the credit union's grand opening celebration at their new Maite location.

Pictured after the drawing held on December 31 from Coast360 are Matthew Quinata, board treasurer, John Taitano, board chairman, John Arroyo, president & CEO and Alan Perez, sales manager, Triple J Honda. The lucky winner was Melissa Merfalen who was not present during the drawing. You didn't have to be present to win.

GPO recently donated $2000 to the Guam Make A Wish Foundation. The donation was made possible through the GPO 6th Annual Friends of the Project Golf Tournament held on November 3 at Starts Golf Resort. Present at the check presentation were: L to R: Eric Tydingco, MAWF Board Member; Victor Camacho, MAWF Executive Director; John Camacho, GPO Building Operations Manager; Jina Rojas, MAWF Board Secretary; and Mike W. Naholowaa, MAWF Board Vice Chairman.

Jesse Quichocho of Triple J Commercial Tire Center receives an award for 10 Years of Employment Service at the Triple J Christmas Party on December 18. Pictured are Quichocho and Jeff Jones, Executive Vice President, Triple J Enterprises, Inc.

GPO also donated $2000 to Pa’a TaoTao Tano, the umbrella organization for Chamorro performing arts. The donation was made possible through the GPO 6th Annual Friends of the Project Golf Tournament held on November 3 at Starts Golf Resort. Present at the check presentation were: L to R: John Camacho, GPO Building Operations Manager; Peter Constantino, Program Assistant – AmeriCorps Program; Suzanne Perez, GPO Asst. Real Estate Manager, and Zina Ruiz, Program Director, AmeriCorps Program.

The 2010 Citiclub Officers of the Citibank Employees Club presented a $500 check to The Salvation Army for its Christmas Food Drive Program on December 9. Proceeds came from the Citibank Employees‘ yard sale held on November 20.

Accepting the donation, from left to right: Capt. Thomas Taylor, Corps Officer, Salvation Army Guam Chapter; Simion Kihleng, Director, Family Services Center, Salvation Army; 2010 Citiclub Officers Seatiel Dela Cruz , President; Mylene Celis, Secretary; Faye Atalig ,member-at-large. Front row: Kneeling: 2010 Citiclub Officers Rhodora Milaya, Member-at-large; Dorothy Cordero,Treasurer. Not in picture: 2010 Citiclub Vice president Naty Sy; and Edna Jasa, Citiclub Adviser.

Wendy's opened its doors for business at the Agana Shopping Center on December 21. Pictured is Jun Espaldon, President of Quick Service Foods, Inc., who said, "Everything you get at Tamuning and Barrigada you get here as well. We are thankful to have another location and to be more accessible to the people who work, live and go to school in the surrounding areas." The new restaurant is a welcome addition for residents who purchased Wendy's menu items at the exact location before it was destroyed by Super Typhoon Pongsona eight years ago.

Guam Community College opens Learning Resource Center. Left to right: Speaker Judi Won Pat; Gina Ramos, GCC Board of Trustees chair; Lorraine Okada, GCC Foundation board chair; Dr. Mary Okada, GCC president; Gov. Felix Camacho; Asst. Secretary Tony Babauta; Christine Matson, GCC Library Dept. chair; Juanita Sgambelluri, library technician supervisor (partially hidden); Paling April Cruz, student trustee; Mike Makio, vice president, TRMA; and Sho Asanuma, deputy general manager, Asanuma Corp.

finances | 1.11

SIBling squabbles and dealing with debt Dear Dave, My brother and I recently received an inheritance after our mom died. He’s never been very good with money, so I was proud of him when he used his portion to pay off his debts. But then he went out and financed a $23,000 van he can’t afford.

I’m afraid he’s falling right back

does that, the door is open!

But you can’t become preachy or act like a know-it-all every time someone does something dumb. Acting that way makes you seem arrogant, and you’ll probably only succeed in hurting the other person’s feelings and making them tune you out completely. — Dave

You can’t become preachy or act like a know-it-all every time someone does something you think is dumb. Acting that way makes you seem arrogant. into the same old money problems, but I don’t know how to talk to him about it. — Diana

Dear Diana, Over the years I’ve learned that you can’t make people listen to you. Even with what I do for a living I don’t throw my opinion around unless someone asks.

I’m glad you realize there are some boundaries here. Still, there’s no reason you can’t create a situation where he can ask your opinion. You might begin with talking about some of the mistakes you’ve made in the past. This could help him connect with you and feel more comfortable opening up about his own situation. Once he realizes you’ve learned from your mistakes and haven’t repeated them, he might feel comfortable enough to ask how you accomplished it all. Then, once he

10 the high road | January 2011

Dear Dave, Why do you recommend paying off your debts from smallest to largest when doing the debt snowball? — Mike

Dear MIKE, This is a really good question!

A lot of people wonder the very same thing when I bring up the subject of the debt snowball.

Many folks think paying off the debt with highest interest rate first is the best approach.

This seems to make sense mathematically, but I realized a long time ago if those people could do math they wouldn’t be drowning in debt in the first place! Debt is not a mathematical problem, it’s a behavior problem. I’m convinced that personal finance is 80 percent behavior, and only 20 percent head knowledge.

The reason the debt snowball pays off debt from smallest to largest—even though it may

be mathematically incorrect— is that modifying your behavior and inspiring your desire to get out of debt is more important than the math. Your probability of becoming wealthy has more to do with your behavior than your financial sophistication or academic pedigree. And besides, I’m a practical application kind of guy—not a theory guy. That’s why my way actually gets people out of debt when lots of other practices fail.

When you pay off a small debt it means you’ve experienced success, and that gives you hope. Then, you move on to the next larger debt. When you pay that one off—and you’ve wiped out two debts—it really energizes you. At that point you start to believe in yourself and that you’re on the road to becoming debt-free! — Dave. ............................................

Dear Dave, I borrowed money from my parents and paid it back over time, but now the relationship has become very difficult and strained. How can I fix this? — Claudia

Dear Claudia, If you paid them back, especially if it happened slowly or intermittently over time, there’s really not a lot you can do if they choose to hold a grudge over the situation. Generally speaking, though, it just takes a little time to heal these kinds of things. My guess is they’ll become more and more forgiving as time goes by now that they’ve been paid back.

I’m sorry you have to go through this, but I hope you’ve learned a valuable lesson in the process. Someone who lends money to a loved one has their heart—not their head—in the

right place. It’s okay to give money as a gift sometimes, but loaning money to or borrowing from someone you know will usually lead to broken hearts and broken wallets. — Dave ............................................

Dear Dave, How do you feel about people refinancing their homes? Is it smart to refinance a house in order to have a lower mortgage payment? — Anonymous

Dear Anonymous, No, it’s not. But it is smart to refinance a house to get a lower interest rate. By doing this, you pay off the home faster.

Think about this. Right now, with a 15-year fixed rate mortgage and one point paid, you can get an interest rate under four percent. That’s awesome!

Let’s say you have a $300,000 mortgage, and you refinance from six percent to four percent. A two percent savings equals $6,000 a year, and that’s $500 a month in interest saved.

In my book, that’s worth doing!

So, refinancing definitely makes sense in cases where you’re going to stay in the home a long time and you get a lower interest rate. Good question! — Dave ■ Dave Ramsey is a personal money management expert, popular national radio personality and the author of three New York Times best sellers – The Total Money Makeover, Financial Peace Revisited and More Than Enough. In them, Ramsey exemplifies his life’s work of teaching others how to be financially responsible. For more information visit www.daveramsey.com.

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fitness profiles | 1.11

Peter Lombard, M.D. and Joylyn Munoz Anderson By Maresa Aguon Whether it is through diet, exercise or both, research has shown that making the time and effort to get healthy has immediate and long term benefits. Regular exercise can reduce certain cancers, lower blood pressure, enhance your mood and lengthen your life. You not only look and feel better, you become better in the inside! It’s not always easy, but definitely worth the commitment.

The High Road spoke with January cover models Peter Lombard, M.D. and Joylyn Munoz to learn more about their fitness habits.

Lifelong fitness Peter Lombard, M.D. is one of those lucky guys who hasn’t had any serious issues with his weight. He has maintained an active lifestyle and fitness has always been an important part of his life. Now at 34 years old, Lombard has moved back to Guam after spending time at the US Naval Academy and Johns Hopkins School of Medicine. He works out almost daily, and has recently focused on training for triathlons and cycling. “Outside of work, family, and social obligations, increasing your level of fitness gives you a sense of pride and accomplishment that positively affects your whole attitude and sense of selfworth,” he said.

Maintaining a focus on fitness has been a lifelong priority for the Naval Hospital Guam opthalmologist. He has had opportunities to engage in many different types of activities, from gymnastics in high school and college to surfing in his free time. In college, he was the team captain of a Division I college program, and earned the distinction of Academic All-American.

Lombard’s lifelong commitment and motivation have returned great benefits. According to him, “There are certainly both physical and emotional benefits to fitness, and they

are intertwined. Physically, looking and feeling fit helps with self-esteem and confidence, which in turn provides the motivation to continue to strive to be fit.”

He suggests getting into the swing of things by being spontaneous and signing up for a 5k. Just knowing you have a race in a couple of weeks can do wonders for motivation.

Joining a fitness club is also a great way to start. He cautions, however, that you should ensure that you increase your fitness level within medically safe limits. “Absolutely nothing will kill newfound motivation and energy like an injury,” he says. “Know your limits, and seek medical advice and coaching along the way.”

priority thinking Meanwhile, Joylyn Munoz Anderson, a 33 year old Real Estate Agent with RE/MAX Diamond Realty is relatively new to the fitness community, although her face will be familiar to many. She was Miss Guam World 1995 and Miss Guam Universe 1998. Despite her busy schedule, Anderson makes time to work out for at least an hour a day, six days a week. “There are times when I don’t feel like working out,” she admits, “but I still do it anyway because I know I’ll feel good afterwards.”

Anderson is the current treasurer of the

Guam National Physique Committee. She is married to Brian Anderson and they have five children.

Getting into fitness was always something she wanted to do but didn’t quite know how to do it. After setting a goal and learning how to diet she made the plunge. She was inspired by her brother Dan who is a successful bodybuilder. He has placed in every show he’s competed in. Stemming from that inspiration, Anderson met Tony Morrison and MaryAnn Pangelinan who taught her how to eat smart and gave her tips about working out. Since then, she’s lost 29 lbs and stays active while watching her diet.

Keeping fit has helped Anderson fight the effects of aging. “I believe it’s important to keep physically fit especially because I am getting older and my body does not perform the same way it used to. It also helps my immune system. I realize that I hardly get sick.

This definitely helps me save on the medical bills.” Becoming physically fit has also allowed Joylyn to wear the same size she did in high school, and is reminiscent of when she won her two beauty queen titles.

If you aren’t happy with your fitness level, Anderson is quick to reference the Nike slogan, “Just do it.” The key is discipline, consistency and making a lifestyle change. The end reward is great health. 

fitness | 1.11

*Consult your physician before beginning any exercise program.

DYNAMIC W A R M U P The first article in a two-part feature.

Model: JR Romero Photography: Eugene C. Herrera

Build a better workout and build a better body.

By Steve Oshiro We have been taught early, that to prevent injury, we need to warm up and stretch to loosen up and prepare our bodies for exercise. Consequently, you often will see someone run for a short time to warm up and then perform a series of static stretches to loosen up.

The goal of a static stretch is to elongate or lengthen a muscle by stretching and holding.

However, sports activities and working out requires the body to move dynamically in a series of movements. Movement occurs when our muscles elongate and contract, opposing each other to open and close joints over a range of motion or multiple ranges of motion. Static stretching only addresses the lengthening of muscles, which helps muscles relax. Therefore, it’s best that you include them at the end of your activity as part of your cool-down and recovery; and not part of your pre-activity warm- up.

The human body is designed for movement. A dynamic warm-up incorporates the active elongation and contracting of muscles over multiple planes and ranges of motion. It requires opposing muscle groups to relax and fire; warms up joints and ligaments; and recruits smaller ancillary muscles for joint stabilization reducing the chances of injury. It warms the body by increasing heart rate, blood circulation and core temperature. In short, it prepares the body for movement.

Steve Oshiro is a fitness trainer certified in strength and conditioning. He has trained many of Guam’s elite athletes, bodybuilders and fitness athletes to winning performances.

But, mostly he enjoys training the average Joe and has twice coached the winners of “Guam’s Biggest Loser.” Steve firmly believes that modelling exercise and nutrition to meet fitness goals is the formula for success. He can be contacted at fit360@gmail.com.

14 the high road | January 2011

1

face-up on the ground, extend your arms out to Hip Rotation Lie the sides. Bend your knees and keep your feet on the ground. Twist your knees to the one side until they reach the ground and then repeat to the opposite side. Perform 10 repetitions on each side.

Steve’s Tip:

Keep your abs drawn in towards your spine, and your shoulders, torso, and feet in contact with the ground.

2

face down on the ground. Extend Scorpion Kicks Lie your arms out to the side and open up your legs in a “spread eagle” position. Bring your left heel across your back towards your right hand by contracting your left buttock, then repeat with the right leg. Perform 10 repetitions to each side.

Steve’s Tip: Keep your hips on the floor and contract your buttocks forcefully.

3

Perform the following dynamic warm up routine before your next workout and check back in the March Issue as I discuss this topic further. with your feet at least Sumo Stretch Stand shoulder width apart, bend

over and grab your toes. Squat down as far as you can, pushing your knees outwards with your elbows. Tuck your chin into your chest and try to straighten your knees and hips while holding onto your toes. Arch your lower back catlike at the top of the stretch. Perform 10 repetitions.

Steve’s Tip: Keep your chest up and your shoulders back

and down. Drive your hips forward to stand. Keep your back flat as you straighten your hips and knees.

4

Lateral Lunges Stand upright with your feet shoulder width apart and hands up to your chest. Step out to the left keeping your toes pointed forward and feet flat on the ground.

Lower your hips and sit back as low as possible into your left leg. Return to the upright position and repeat on the right side. Perform five repetitions to each side.

Steve’s Tip: Maintain perfect posture by keeping your head

up and pulling your shoulders back and down. Keep your toes forward and feet flat.

5

Forward Lunge Hip/Hamstring Stretch

Take a big step and lunge forward with your left leg. Place your right hand opposite your left foot and support your bodyweight evenly between your left foot and right hand. Push your left elbow down towards your left instep and twist towards your right. Move your left hand outside your left foot and pull your big toe to your shin, push your hips up to the sky. Step forward with your right leg into a lunge and repeat. Perform five repetitions to each side.

Steve’s Tip: Keep your back knee off the ground. Exhale as you push your elbow to the floor and when you push your hips up.

6

Reverse Lunge/Torso Stretch Stand upright with your feet shoulder width apart.

Take a big step backwards with your left leg into a lunge. Arch your back and twist your torso and head towards your right leg, simultaneously reaching your left hand over your head pulling your right arm as far back as possible. Return to the start position and repeat on the other side.

Perform five repetitions to each side.

Steve’s Tip: Squeeze and contract the buttock in your back

leg as you rotate your torso towards the opposite side.

work it out | 1.11

A NEW PLACE TO PUMP IRON Get in shape at The Gym Guahan

Fitness enthusiasts come in all shapes, sizes, and performance levels. So when it comes to fitness outlets, it only makes sense to look at all options that are available.

The Gym Guahan is a new facility which opened its doors for business on November 8th of last year. Located in Maite beside the former Coast360 facility, the gym includes over 100 pieces of equipment and several workout spaces. There are areas for power lifting – like the “Gaga Room” (Chamorro word for animal), circuit training, and aerobic classes (coming soon).

The Gaga Room in particular was designed and equipped for those intent on building strength and muscle size. Heavy kettlebells and an assortment of large weights line the walls of the room.

Co-owners Pito Cruz and Gabe Sigaoat said that The Gym Guahan has already built a following. “We attract a wide variety of members who tell us that our gym has a homey feeling,” said Sigaoat. “We try to learn everyone’s name and we make the time to meet and talk with them. Pito and I want to use all our experience to promote health and wellness and we don’t want anybody to feel intimidated about coming to the gym,” Sigaoat added.

An interesting feature of the gym is the op16 the high road | January 2011

tion for members to train with huge commercial tires by lifting and flipping them through a stretch of asphalt or by dragging heavy logs.

Cruz said he and his staff are available to provide training tips and to coach their members through these activities designed to test their strength. “The smallest tire is 500 pounds and the biggest is 750 pounds,” said Cruz. “If you want to lift heavy – go for it! But we want to emphasize safety first. You can replace equipment, but not the body, so bring a spotter and don’t hesitate to ask for help,” he explained.

Both owners have been a part of the local bodybuilding community for over three decades. Cruz is a retired chief marshal from the Unified Courts of Guam and Sigaoat is a manager at Aircraft Service International Group (ASIG).

In the near future, the owners plan to host “strong man” competitions and to expand their choices of fitness classes.

For more information about The Gym Guahan, contact (671) 472-4GYM (4496). Hours of operation are Mon - Sun: 4:00 am - 11:00 pm. 

inspiration | 1.11

By Jill Espiritu

A transformation story How Lowella Tayo worked her way to a new body

Lowella Tayo usually shied away from cameras. At over 170 lbs, on a 5’4” frame, she was unhappy with her body. After looking at the few pictures she did take, she decided to embark on a fitness journey to lose weight and feel better about her body. She started jogging, hoping to move into running and eventually achieve a leaner, 48-pound lighter body.

“I remember when I started jogging, my feet and legs would hurt and my back would hurt too,” Tayo recalls. “I figured it was because my body was too heavy. “I would go jogging, but afterwards, I’d be very tired and would eat more than I usually did. I wasn’t actually losing any weight,” Tayo adds.

BEFORE

AFTER

Although Tayo was initially discouraged, she still wanted to drop the pounds and inches. Instead of just jumping in to some exercise routine, she did some research. This second time around, she combined her jogging regimen with healthier eating choices. Although the healthier choices had her eating less, she didn’t feel fatigued after exercising like before and she was able to fight cravings. She started losing weight and dropping sizes, just as she wanted. The only thing she was gaining was self-confidence.

“After I lost weight, I compared how I look now to older pictures of myself and it made me never want to go back to the way I was,” Tayo says. “I think the best thing is realizing that I needed a change to be healthier and happier. I still can’t believe I lost 48 pounds!”

Tayo sets aside time to run three to four times a week. She has incorporated more fresh fruits and vegetables into her diet, as well as fish and lean meat. She also drinks more water throughout the day. She added some nutritional supplements, including Tonalin, chromium picolinate, and L-carnitine. She has done away with “junk” food, midnight snacks and soda.

In about one calendar year, Tayo went from 174 lbs to 126 lbs. Her waistline used to measure 38 inches, but has since dropped to 26 inches. She previously bought size 11 pants, but now she fits into size 2 or 3. Her women’s shirt size went from extra large to a small.

Tayo timed herself at 21 minutes and 37 seconds running a five-kilometer distance. “This is something I want to do for myself,” Tayo says.

“It’s not that I have to, but that I want to. If you aren’t enjoying it, it won’t work.”

In addition to her fitness and dietary routine, Tayo noticed she also picked up some good hab-

"After I lost weight, I compared how I look now to older pictures of myself and it made me never want to go back to the way I was." into the habit of parking at readily available spaces that are farther away from the store’s doors.

BEFORE its. When eating, she chews properly. This way, she enjoys the food more and is able to control the amount of food she eats. In the kitchen, she also has stopped frying food. When she goes shopping, she doesn’t look for the closest parking spaces to the door, she instead has gotten

Tayo’s healthy choices have positively influenced her children as well. Her 10-year-old daughter Carol Desiree and seven-year-old son, Carl Denzel, are eating more vegetables now.

Sometimes, Tayo’s children and her husband, Fernando Tayo, will join her when she goes running.

Lowella Tayo’s goal this year is to maintain her new weight, or at least stay between 118 and 130 lbs. She also wants to help some of her friends who also want to make a healthier change in their lives. Now, when there’s a camera pointed in her direction, Tayo will stop and pose. At 126 lbs., on a 5’4” frame, she is happy with her body and has good reason to smile! 

Simplify Last month I introduced four strength training exercises that can help develop a faster and stronger physique.

As mentioned previously, simplifying your routine and focusing on the physicality and intensity of your workout will be more effective and efficient.

Every four years the Guam National Olympic Committee collaborates with other national sport federations to collectively prepare for the South Pacific Games. It’s an exciting year for athletes as they train and hone their skills and tryout for their respective sport. Last month’s and this month’s power moves are an essential part of an athlete’s arsenal in preparation for the Games. According to Tony Morrison, combining the eight exercises creates a fundamental and structured routine that is beneficial to any athlete regardless of the sport they are in.

“Like I said before, it doesn’t matter how many exercises you can come up with. It is about putting the right exercises together and doing them over and over again so that your body adapts and becomes stronger and faster.

Your main goal should be to toughen and harden the body through repetition,” said Morrison.

1

SQUAT

Grasp the barbell and stand with your feet shoulder width apart. Sink slowly to the ground until your thighs are parallel to the floor. Keep your back flat and head up at all times. Return to the starting position and repeat the movement.

2

BARBELL CURL Grasp the barbell shoulder width apart or wider.

Stand firmly with your feet shoulder width apart.

Keeping your elbows tucked into your waist, curl the bar up toward your shoulders. Slowly return to starting position and repeat the movement.

*Without counting warm-ups, perform each exercise 4-6 sets, 15-20 reps in the following order: 1) Squat, 2) Barbell Curl, 3) Dips, then 4) Bent over Barbell Rows.

Part II

3

DIPS

Grasp the handles and lift your body up until your arms are fully extended. Keep your feet crossed and elbows tucked into your waist.

Slowly lower your body until your arms are parallel to the floor.

Return to starting position and repeat the movement.

4

BENTOVER BARBELL ROWS Grasp the bar shoulder width apart or wider.

Stand shoulder width apart with your knees slightly bent. Bend over keeping your back straight and arms fully extended. Pull the bar up toward your bellybutton then slowly lower to starting position and repeat the movement.

MaryAnn Pangelinan is president of the Guam National Physique Committee.

She has a B.A. in Education from the University of Hawaii at Manoa. Pangelinan is an International Federation of Bodybuilding Guam Gold Medalist. She is Tony Morrison’s Nutrition & Weight Loss Program Coordinator. Morrison has a B.S. in Criminal Justice from the University of Guam and is a Sports Nutrition Specialist. He has been a strength and conditioning coach for over a decade.

Contact MaryAnn at (671)929-0963 for more information on Tony Morrison's weight loss, nutrition, and strength & conditioning training programs."

Models: Ryan Rupley & Matthew Reel Photography: Eugene C. Herrera Special thanks to Paradise Fitness Center

family fitness | 1.11

FUN IN THE DARK Night Adventures to Have with Kids of Any and All Ages

By Kat Barnett

Kids, like their parent counterparts, can get stressed.

To balance their lives they need an outlet, and the best outlet is a combination of physical activity and time spent with those they love.

For a new and creative way to get kids away from TV and computers, and for a way to have some family fun, try to organize a “night adventure!”

Night adventures can be for kids of all ages and is a terrific way to explore both the outdoors and indoors together without spending too much money. It is also a great way for families to learn and imagine together.

The night is a mysterious time when the heat lets up and there is much fun to be had. People seem more at ease and relaxed. The night air is a wonderful time to share family stories and memories. Time spent together in the outdoors is also a marvelous way for lessons to be taught about nature, without tests or chalkboards, that has more authentic connections and real meaning to children.

Kids who learn to love the world around them develop a greater sense of appreciation and respect for the land, and all that live and grow on it.

When my kids and I feel the need to get out and be imaginative, we climb red clay hills, walk through a rainy, misty eucalyptus forest on light hunter’s feet, listen for animals or pretend to be one. Other times we wait for a full moon and head over to a wide open grassy area and play tag. Or we’ll take a beach walk with

20 the high road | January 2011

a cool and sweet gelato or ice cream treat to end the night.

Start your own night adventures and gather up some quick ideas, and a flashlight or two. Go out and create some lasting family memories!

Outdoor activities can include: • Parks, wide open grassy areas • Playgrounds, beaches • Outdoor shopping spaces like Tumon (great for people watching, too) • Games that allow kids to move like racing, scavenger hunts, flashlight tag • Time to stargaze and tell stories • Listen and discuss night sounds and environment.

Indoor activities can include: • Night markets • Shopping areas • Play indoor mentally stimulating games like eye spy, scavenger hunts, counting • Allow math skills to develop by letting kids buy small items and count out money for purchases and making change

Be sure to always include: • Safety rules (always discuss limits and boundaries beforehand so kids will stay safe and out of trouble) • Awareness of environment both indoors (talking to strangers without parents) and outdoors (checking ground for holes when

playing etc.)

running

games,

• Opportunities for discussion (remember, if you don’t know the answer to something, make sure to look up the answer together later) • Opportunities for pictures or a journal to write/draw in.  Kat Barnett is a personal trainer certified in both adult and kid fitness.

Read more tips for adults and kids of all ages: www.katbarnett.com.

live easy | 1.11

The Definitive Guide to Sticking to Your New Year’s Resolutions

By Leo Babauta

Let’s face it: most of us fail when it comes to sticking to resolutions — so much that many people swear never to make resolutions again. Yet, the rest of us are eternally hopeful when the New Year comes around, believing without any credible evidence that we can improve our lives, that change is possible, and that we’re not going to be stuck in the same old rut again this year. I’m here to tell you that you can do it. It’s possible. I’ll show you how.

While I love the optimism of New Year’s Resolutions, unfortunately, the enthusiasm and hope often fades within weeks, and our efforts at self improvement come to a whimpering end.

HOW RESOLUTIONS FAIL New Year’s Resolutions usually fail because of a combination of some of these reasons: We try to do too many resolutions at once, and that spreads our focus and energies too thin. It’s much less effective to do many habits at once.

We only have a certain amount of enthusiasm

ceeding.

The 6 Changes Method So what are we to do? I’ve created the 6 Changes Method to solve these problems: • We only focus on one habit change at a time, so our focus and energies aren’t spread thinly.

• We implement the habit changes gradually, so we don’t run out of steam.

We Fail because we only have a certain amount of enthusiasm and motivation, and it runs out because we try to do too much, too soon. We spend all that energy in the beginning and then run out of steam. and motivation, and it runs out because we try to do too much, too soon. We spend all that energy in the beginning and then run out of steam.

We try to do away with the really tough habits right away, which means it’s difficult and we become overwhelmed or intimidated by the difficulty and quit.

We try to be “disciplined” and do very unpleasant habits, but our nature won’t allow us to last for long. If we really don’t want to do something, we won’t be able to force ourselves to do it for long.

Life gets in the way. Things come up unexpectedly that get in the way of us sticking with a habit.

Resolutions are often vague, as in, "I’m going to exercise!." But don’t contain a concrete action plan and don’t use proven habit techniques.

That’s a recipe for failure.

There are other reasons, but the ones above are easily sufficient to stop resolutions from suc-

22 the high road | January 2011

• We start out really, really easily, so it isn’t intimidating.

• We focus on enjoyable activities, so we don’t need “discipline”.

• We have two months to do the habit change, so if something comes up, it’s but a small bump in the road. And because we’re publicly committed, we’re going to get back on track.

• We have a very specific plan with actions built in, using proven habit change techniques.

• If you stick with the method, you’ll do much better than you’ve done in the past with New Year’s Resolutions. You’ll focus on creating long-lasting habits rather than trying to reach a short-term goal that fails. You’ll maintain your enthusiasm for longer and not become overwhelmed by the difficulty of change. You’ll have habits that will change your life, and that’s no small feat.

The Method So how does the 6 Changes method work?

It’s simple: • Pick 6 habits for 2010.

• Pick 1 of the 6 habits to start with.

• Commit as publicly as possible to creating this new habit in 2 months.

• Break the habit into 8 baby steps, starting with a ridiculously easy step. Example: if you want to floss, the first step is just to get out a piece of floss at the same time each night.

• Choose a trigger for your habit – something already in your routine that will immediately precede the habit. Examples: eating breakfast, brushing your teeth, showering, waking up, arriving at the office, leaving the office, getting home in the evening.

• Do the 1st, really easy baby step for one week, right after the trigger. Post your progress publicly.

• Each week, move on to a slightly harder step. You’ll want to progress faster, but don’t. You’re building a new habit. Repeat this until you’ve done 8 weeks.

You now have a new habit! Commit to Habit No. 2 and repeat the process. 

Leo Babauta is the author of The Power of Less and the creator and blogger at www.zenhabits.net, a Top 100 blog with 175,000 subscribers — one of the top productivity and simplicity blogs on the Internet. It was recently named one of the Top 25 blogs by TIME magazine. Babauta is a former journalist and freelance writer of 18 years, a husband and father of six children.

dining out | 1.11

Aji-Ichi

Aji-Ichi's customer-favorite Dinner Special: Shrimp Tempura, California rolls, sashimi, poki, fried Tofu.

All the popular dishes on one plate.

A lifelong tradition of good taste

Aji-Ichi is known as a local Japanese restaurant that servers authentic cuisine at affordable prices, a reputation that's grown since the late 1970s.

It began as a simple ramen house by a previous owner and was located in front of the Reef Hotel. Taro Tsuruga's family took over the eatery in 1987. Since then, it's expanded and moved to locations in Upper Tumon, Blue Lagoon Plaza in Tumon, and at the Guam Premier Outlets food court.

Tsuruga enjoys hearing Japanese tourists say that his food tastes just like the dishes they love back home. He said it's a big compliment.

“My mother and I are working very hard to maintain the consistency of the taste and quality … we want to contribute to the community by serving good food at good prices,” he said.

Below: Restaurant owner, Taro Tsuruga. Center: Sushi Spam. Spam, sushi rice and special sauce. Bottom Right: Tofu Salad. Tofu, cabbage and seaweed with homemade dressing.

Tsuruga’s mother Keiko ran the family business for twenty years. Tsuruga moved to Guam in 2005 to assist his mother and eventually took over the business.

Some of the popular menu items are the bento box, sushi box, tofu salad, chashu ramen, chicken karaage with teriyaki sauce, shanghai noodles, and gyu-don (beef bowl). Customers shouldn’t feel limited to these selections as each location has many more items from which to choose. As for price, there are lunch specials for $9.25 that come with iced tea. Tsuruga said the average price per head for dinner could range from $15-$20. For those who must have an appetizer, Tsuruga recommended the edamame, gyoza, tofu salad, fried tofu, and California rolls.

Although there are many dishes on the menu, Tsuruga recommends the new V.V. special. “Recently we have been focusing more on health conscious items because being healthy is one of the core values of Japanese foods. Among our

vegetarian lineups is the V.V. (very veggie) special and it’s my favorite,” he said. “The V.V. does not contain animal protein. The only fish protein is in the broth of the miso soup and it comes with our very famous Tofu Salad, so if you are conscious of you and your family’s health you’d better try this!”

Tsuruga runs his restaurants through a concept called “Mottainai.” He describes it as the regret experienced when resources are wasted.

“To embody the Mottainai spirit, we stopped using wooden disposable chopsticks, which is a

big environmental issue in the world right now, and we recycle aluminum cans in conjunction with St. John’s School,” he said.

There are quite a few Japanese restaurants on island. Tsuruga said what sets his restaurants apart from the others is the fact that Aji-Ichi has grown with the local community every step of the way. In return, Tsuruga advocates the importance of living a “sustainable life” by serving up good tasting, healthy food and giving back to the community by offering affordable price points and recycling. 

social studies | 1.11

SOCIAL STUDIES: NEW YEAR EDITION

Q: Name one personal New

Year’s Resolution and what you intend to do to accomplish it?

EVERY MONTH, we invite everyday islanders to have an unfiltered conversation about the topic of the day.

Lujan:

Here’s what they said.

bowl of popcorn and a movie, or My resolution is to life. Recently my husband, kids biking a few laps at the Asan Beach and I were on our way to the mall accept change with a smile. I am the and when we looked out the car Park. The outcome would be spendworst at adapting to change - good window we saw a breathtaking ing quality time together, less money or bad - personal or professional. I view of the beach.

I enjoyed the spent and lasting memories! want to accept that my daughter sight of the warm sunlight glowing is twelve and will soon be more Guerrero: My New worried about what color hair she on the sand and the waves crashing Year's Resolution is to continue to will have over what book to read. on the beach. With a heavy sigh I spend time with my husband and acknowledged what a beautiful day I need to accept that I should be four beautiful children by staying thinking more about my 401k it was. It wasn't until later when I physically active and installments instead healthy together. of my credit card I will choose to accept the changing This will include limit, accept that seasons in my life with gratitude and healthier meal plans, my clients are more a smile, instead of hanging on while participating in Group worried about their holding my breath. - Lujan Fitness classes at bottom line and not Paradise Fitness as a the latest clothing family, hiking trips, and simply using was dodging other shoppers and line I have to have, and accept that our surroundings to our benefit. my faith will take me higher in this battling lines when I realized how much I'd rather be at the beach.

I life than the corporate ladder will. figured my children would probably Reyes: Habits are hard to Fortunately for me, to accom- prefer that too. break. One New Year’s resolution plish this is simple, I will choose to I hope to succeed in 2011 is to It seems the average family can stop using artificial sweeteners. accept the changing seasons in my life with gratitude and a smile, in- burn several hundred dollars off Although I don’t plan on giving up stead of hanging on while holding on a single day simply by eating sugar, especially in my morning pint out, going to a movie, and enjoy- of coffee, I’ll have to make up for my breath. ing other forms of entertainment. the extra calorie intake somewhere Miller: I want to live healthier, And although my family finds those else. I suppose I can attach a subby getting into shape, watching things highly enjoyable and will con- resolution to monitor calories as well, what I eat, and most importantly tinue to do such things, I believe the but basically, my overall goal in 2011 most important thing is just being is to reduce toxic intake and will be quit smoking! together.. starting by axing the sweetness 0 We can have just as much fun hav- calories. My plan to avoid artificial Elicio: One of my New ing a picnic, spending the afternoon sweeteners is to simply not purchase Year's resolutions is to get back at the beach, staying home with a it. to enjoying the simple things in 24 the high road | January 2011

OUR PANEL A: Selena Elicio

Restaurant Manager Outback Steakhouse

B: LeVonne Guerrero

General Manager Paradise Fitness Center

C: Kristine R. Lujan Sales Manager ABC7/FOX6 GUAM

D: Andrew Miller Assistant Restaurant Manager Sea Grill

E: Edwin Reyes

Program Manager Western Pacific Coral Reef Institute, University of Guam

Q: Going into 2011, what do you feel is the biggest

issue that our newly elected leaders need to address?

Lujan:

They need to address our budget and ballooning debt. We need to be able to operate within our means. Develop a better plan for paying tax refunds in a timely manner so that more money can circulate in the economy. They should work closer with the Guam Chamber of Commerce on their proposed economic initiatives, and carry them through. I believe that if our newly elected leaders run our government as frugally as they would their own business, we can look forward to a brighter economic future.

I also think if we can weather this economic storm and manage our budget and income better, what lies ahead for our island will be unprecedented economic growth and development.

Guerrero:

The biggest issue our newly elected leaders face is funding. They need to work together to find and generate funding to support the numerous agencies and policies that have been enacted throughout the years.

Elicio: I think the military build up is at the forefront of a lot of people’s mind’s. How will thousands of additional people affect our island? What kind and how much financial compensation will our government get? What

will we use it on? What can improve? What will get worse? There are those who think the build up will be the worse thing for our island and then there are those who think this will be the answer to all of our problems. I admit I have no experience in politics, but as a local and a person working in the private sector, more specifically in sales, I am excited about what the build up will bring.

assess our leaders’ capacities - which consist of values, knowledge and more importantly the desire to seek for truth… The second major productivity factor in the effectiveness of our leaders, or lack thereof, is their political motivations. These political maneuverings and tactics are root causes of problems.

However, I think the most important issue is not how much money this build up will bring the government, but particularly, how we use that money. My hope is that this new administration brings a new and innovative type of governing to the island. Being that both the incoming Governor and Lt. Governor come from business backgrounds, I'm hoping to see a "business mind set" used when making decisions. I'd like for them to have longevity in mind when addressing issues rather than using band aids to cover up problems

Guam is undergoing booming social, economic, and environmental changes faster than we can react to them. In addition to these external factors, families are stressed internally as well being threatened on all fronts…I think the two biggest issues our elected leaders need to address is first, capacity in seeking for truth, their openness to accept truth, and stoutness to act upon truth. Secondly, cliché as it may sound, they need to align their political motivations to be of the people, by the people and for the people.

Miller: Yes, the military build up. Guam’s infrastructure is nowhere near ready to sustain this build up.

Elicio:

Reyes:

The first thing to consider, is to

I'd like to see courage in them to make tough decisions that will better Guam even if it means upsetting voters. I'd like to have hope that things will get better. 

style | 1.11

By Hernalin Analista

For the New Year, attempt to raise your level of sophistication with a classic and timeless wardrobe that speaks elegance, grace, and refinement.

LESS IS MORE 1

A simple, yet dignified approach to fashion would be to mix classic with casual. Dress up a casual outfit with elegant shoes, trendy jewelry or sunglasses.

Model is wearing a ruffled ivory blouse

by ECI New York, ivory and gold brocade skirt by ECI New York, pearl earrings by Betsey Johnson, and gold bracelet by Monet.

26 the high road | January 2011

Sen. Mana silva taijeron

0 The FIT IS IT

Opt for well-tailored pieces.

Avoid clothing that appears too bulky, too large, or too small.

Model is wearing black jacket by English Laundry, white shirt by Van Heusen, black and gray tie by Alfani, and khaki pants by Ralph Lauren.

Josh Tyquiengco

style | 1.11

LAYERS OF STYLE 1

Complimentary layered looks are another element to include in your wardrobe. Carefully coordinated articles of clothing show polish and class.

Model is wearing a ruffled ivory blouse by ECI New York, ivory and gold brocade skirt by ECI New York, pearl earrings by Betsey Johnson, and gold bracelet by Monet.

28 the high road | January 2011

[ QUALITY MATTERS

Choose your materials wisely.

Look for high quality fabrics. Fine clothing materials not only give the impression of wealth, they also promote the longevity of your clothes.

TOP RIGHT: Model is wearing a printed black, brown, and beige shirt by Alfani, black trouser pants

by Sequin Hearts, tweed sleeveless vest in black and gray by Michael Kors, and clipped earrings by Charter Club.

TOP LEFT: Model is wearing a green sweater by Ralph Lauren, plaid shirt by Ralph Lauren, and blue pants by Ralph Lauren.

RIGHT: Model is wearing a yellow shirt by Ralph Lauren and khaki shorts by Ralph Lauren.

style | 1.11

STAND TALL 1

Great posture is important to your overall presentation.

Remember, how you wear your clothes is just as equally important as what you wear.

Model is wearing a gold blouse by Lauren, gold sequined slim skirt by Sunny Leigh, pearl earrings by Betsey Johnson, and a 3-row pearl necklace by Betsey Johnson.

CREDITS • Men’s and Women’s Clothing & Accessories: Macy’s • Models: Senator Mana Silva Taijeron, Josh Tyquiengco • Venue: Hyatt Regency Guam • Photography by: Eugene C. Herrera • Stylist: Hernalin Analista • Make-up: Hairdresser by Kimberly, Sapphire Estrallado

30 the high road | January 2011

smart money | 1.11

By Michael San Nicolas

GAIN IN THE NEW YEAR RESOLVE TO ACHIEVE FINANCIAL GROWTH It’s that time of the year again, when we pat our stomachs, reminisce over holiday memories, and buckle down for the rest of the year. Many of us will take stock of what we did last year, what we can improve on this year, and make various resolutions to improve. For many, this will be workout or weight related, or it will be family or work oriented. I would like to offer up the idea of resolving to gain in this New Year.

Many people have different thoughts about money. Some see it simply as a means to live, while others view it as an expression of love in the form of opportunities and security. Regardless of how we feel about money in general, all of us can use a little bit more of it in our everyday lives, and this is what I would like for you to consider gaining over the next twelve months.

you pay in taxes, and keep an eye on whether or not you receive a refund at the end of the year. If you do receive a refund, you might want to think about adjusting the amount that is withheld from your paycheck for taxes, so that you can keep more of it in your check instead of waiting years to get it back. To adjust your withholding, you will use IRS form W-4. Make sure to consult with your tax profession-

be a 401k. In the public sector, you may be able to put additional money away into a 457g (for government employees) or even a 403b (for nonprofit employees, and employees of

Regardless of how we feel about money in general, all of us can use a little bit more of it in our everyday lives.

I am sure that many of you would love to know how to make more money, and I wish I had the magic answer that would apply to everyone. Unfortunately, the opportunities available to each individual is limited to your particular circumstances, so what I will try instead to do is show you four different ways to gain – financially – for the next twelve months.

STRATEGIES First, take a look at how much

32 the high road | January 2011

al when considering this option.

Another way to gain is to give yourself a “raise” by making sure to contribute to your employer sponsored retirement plan – something many people put off for later. For many in the private sector, this will

schools and medical clinics). Contributing to these plans may give you a raise in the form of matching contributions by your employer, in the case of 401k’s. At the very least, contributions may reduce your taxable income each year, allowing you to save on taxes and add to your retirement accounts. Consult with your Human Resource Department and a Financial Planner for guidance.

With interest rates still at a very low historical point, you can also gain by saving on your interest expense. Refinancing your home to consolidate credit card debt, personal loan debt, or a higher mortgage rate could save you hundreds of dollars a month. The rule of thumb is that if the mortgage rate available to you is 2% less than the current mortgage rate you are paying refinancing might be a good idea. Talk to your lender and get a free pre-qualification done to find out if this could work for you.

Lastly, complete the puzzle by taking whatever you are able to find and adding it to your bottom line pre-tax. To do this, take your newly found W-4 money, your tax savings on your 401k contributions, and your savings on interest expenses, and add the amounts to your 401k or an IRA (Individual Retirement Account). Doing this will position your new resources to grow tax-deferred and add more “pounds” to your financial gain.

Don’t worry, you won’t get fat.

(Please make sure to consult your tax professional before making any final tax related moves). ■

Michael San Nicolas is a Wealth Manager with BG Wealth Management Services in the Bank of Guam, and serves as a Financial Advisor with an educational certificate in Financial Planning.

A proud husband and father, Michael is the author of "A Father's Hand: Lessons for Life from Father to Son.”

Ask THE BONE DOCTOR

By Sean Fitzsimmons, M.D.

How can I start new sports without getting injured?

Dear Joseph,

ic events.

Many people begin a workout program and over train when they get started. This can cause muscle soreness and may decrease your enthusiasm for your new sport. Start out slow and work at your own pace. It takes time to get into top shape so patience combined with consistency is the best way to become successful in your new fitness program.

Thank you for your question, - Sean Fitzsimmons, M.D. ■

Congratulations on your decision, I think this is a great way to improve your quality of life.

The first thing I would say is that you should have a checkup from your primary care doctor to make sure your heart and lungs are ok for participation in these activities Stretching can help prevent injuries.

It is most useful before participating in sports not only to help prevent injury, but also to potentially improve performance. Studies show that the addition of stretching to a formal warm up may not decrease the risk of overuse injuries such as “tendonitis”. However, there is evidence that pre participation stretching is beneficial for reducing muscle strains, such as “a pulled hamstring.” Because of this I would recommend a warm up with stretching before participating in athlet-

Sean Fitzsimmons, M.D. has completed an orthopaedic surgery residency at Mount Sinai Hospital and an orthopaedic sports medicine fellowship at Lenox Hill Hospital, both in New York City. During his fellowship he worked with the New York Jets, New York Islanders, and Division I and II college soccer and basketball teams. He has training in the latest arthroscopic treatments for shoulder problems and knee ligament reconstructions. His office is in the Guam Medical Plaza in Tamuning.

If you have any questions for Dr. Sean Fitzsimmons, you can send them to questions@highroadmagazine. com

Hi Dr. Fitzsimmons, With the start of the New Year, I want to live a more active lifestyle. I’ve never really been athletic, but I want to pick up some sports like basketball and kickboxing. What do I need to do to make sure that I don’t get injured?

Thanks!

Joseph

bright ideas | 1.11

By Deane Jessee-Jones

BRINGING BACK NICE REMEMBERING THAT MANNERS STILL MATTER IN 2011

Growing up as a Southerner, there were a few things that were expected of me. First I had to be polite and considerate.

I had better remember to hold the door for strangers, say please and thank you, wish people a good day, give my seat up to an older person, take turns, and just be generally nice. If I wasn’t well then there would have been hell to pay at home, because it always seemed like some “Auntie” was around the corner and would tell Mom of any minor slip up I made.

that there are others around them. Regardless of color, culture, or creed, everyone seems too busy to be polite.

car merge over into your lane. Say please and thank you. Greet the people around you. Give up your seat to the elderly person.

For instance, I often have to cut into traffic

Being nice makes you feel good. Being kind lowers your stress hormones like cor-

Moving to Guam 19 years ago, I found that I was immediately comfortable on the island, because so much of the local culture’s respect and courtesy reminded me of the South.

Being nice makes you feel good. Being kind lowers your stress hormones like cortisol, which lowers your blood pressure and heart rate.

But then in 1997, Jay, Jake, and I moved to Saipan for 12 years, and while we were gone, something happened.

Sometimes I get the impressions that people forgot how to be nice.

I know this may sound harsh, but it seems to me like Guam has changed. Okay when I left, there was no Ross, Home Depot, or Macy’s.

Kmart had just opened, and life was slower. We didn’t have as much traffic and there were less people. People still lined up for Dollar Days Sales at Town House to buy White Rain Shampoo and Colgate toothpaste. But besides these changes and a few typhoons, while we were in Saipan, Guam changed. The people changed. We used to smile and talk to each other more. It is as though everyone is so busy and so caught up in their little bubble, that they can’t acknowledge

thanks to all of our road construction, and I will have other drivers purposely block me.

They will look me in the eye and still not let me in. The other week the automatic door was broken at a Mall I frequent in Hagåtña, and on more than one occasion no one attempted to hold the door for me. In fact, one guy actually shut the door on me as I was going out.

It is this sense of seeming apathy that has bothered me most in my return to Guam. What happened to the people and island I fell in love with so many years ago?

Have we all become so busy and self absorbed that we forgot what it is like to care about each other more than material goods or time? For this reason, I would like to challenge everyone to resolve to be nicer in 2011. Let the person, with only one item go in front of you in line. Let the

tisol, which lowers your blood pressure and heart rate. When we are nice and work as a community it makes us feel better, individually and as a group. If we could all just resolve to find a little kindness and some of the “Hafa Adai” spirit, maybe our tourists would keep coming back and we would regain what makes us special. So for all of you still looking for a New Year’s Resolution, I am challenging you to be nice. Pretend like your “Auntie” is watching if you need to, but just be nice.

Please?  Deane Jessee-Jones lives with her husband, Jay and three children: Jake, Jenna, and Jeremy in Mangilao.

She works as an Educational Therapist and Consultant for Brain Builders Guam and Saipan. Send questions or comments to: brainbuilding@ gmail.com. For more information on training programs available in Guam and Saipan go to: http://guam.processingskills.com.

good works | 1.11 Publisher’s Note: At the request of many of our readers, we will start a regular feature on nonprofit organizations who are making positive contributions to our community. If you would like to see a particular group featured, email us at publisher@highroadmagazine.com

By Jill Espiritu

WISHES AND HOPES Although born a month premature, Jeneva Guerrero was the size of, if not larger, than the majority of babies born at full term.

She weighed over nine pounds at birth and presented a case of macroglossia, or an oversized tongue, among other irregularities. While the condition baffled doctors in Guam, Jeneva’s parents, Jermaine and Jenavie, continued to search for answers to preserve the health of their firstborn daughter and for Jenavie’s side of the family, the first granddaughter.

Jenavie said that the doctors they visited on Guam didn’t know what to do. “We first heard the words ‘BeckwithWiedemann syndrome’ to describe her condition, but there wasn’t one doctor who wanted to confirm it.”

Beckwith-Wiedemann syndrome, or BWS as it also is called, is a genetic overgrowth disorder characterized by a handful of indicators including macroglossia and macrosomia (height and weight more than the 97th percentile), according to the U.S. National Library of Medicine Genetics Reference Web site. The rare condition afflicts about 1 in every 12,000 newborns worldwide, although milder cases may

not get diagnosed, the Web site says. The Web site also states that about one out of five newborns with the condition will die

fundraisers for Jeneva. At one fundraiser, Monica Guzman, who was the executive director of Make A Wish Foundation

Pediatric Hematologist and Oncologist at St. Louis Children’s Hospital. Another doctor, BWS Pediatric Plastic Surgeon Dr. Jef-

early in life from complications and many may develop cancerous and non-cancerous tumors.

Jeneva remained in the neonatal intensive care unit (NICU) following her birth for close monitoring of her condition. Jermaine and Jenavie chose to delay news of their daughter’s birth, as the harrowing task of getting confirmation of Jeneva’s condition consumed them. A friend in Arizona who had been tracking the due date for Jeneva inquired about the newborn, and Jenavie, who was desperate at this time, confided in her friend about the situation she was in.

“My friend started researchfrey Marsh, performed the tongue reduction surgery on Jeneva in October 2005. Following the surgery, Jeneva was required to go through several tests to monitor her condition. Any complications from the surgery or other BWS symptoms she may experience could prove fatal without the follow up care by the St. Louis specialists.

“It’s never about the parents, it’s never about the foundation, it’s all about the child and that’s what matters.” - Jermaine Guerrero

36 the high road | January 2011

ing BWS and came across the Beckwith-Wiedemann Children’s Foundation and e-mailed the president. The president contacted me and told me what we needed to do,” Jenavie adds.

The foundation’s former president, Cheryl Hendrickson, put Jenavie in contact with specialists in St. Louis, Missouri.

To assist with medical expenses, Jermaine and Jenavie held

(MAWF), Guam Chapter in 2005, introduced Jenavie to the organization and its mission. Although Jeneva was too young at the time to avail of the organization’s services, members of the organization kept in contact with Jermaine and Jenavie.

Jeneva finally made it to St. Louis, Missouri and was seen

by Dr. Michael DeBaun, a BWS

Concerned with Jeneva’s progress, Guzman, and then Victor Camacho, current executive director of MAWF, continued to follow up with Jermaine and Jenavie until Jeneva was of age to partici-

princess,” Jermaine says. “When she was in the NICU, I purchased all of the Disney princess books I could find and read to her as much as I could. What is intriguing is that as Jeneva got older, I could see that she had registered everything that I was reading to her. She was able to easily identify the princess characters from movies on the Disney channel. It was only fitting that her wish was to be a princess.”

THE FAMILY [ Front row: Jaden Guerrero, 12 years old. Middle row: Jeneva Guerrero, 6 years old; Jager Guerrero, 8 years old; Jonah Guerrero, 11 years old.

Back row: Jermaine Guerrero, Jenasea Guerrero, 1 year old; Jenavie Guerrero. pate. Without any influence from her parents and without any hesitation, Jeneva proclaimed that her wish was to be a princess.

“From the beginning, Jeneva had this notion that she was a

To fulfill the wish, the MAWF presented the opportunity for Jeneva and her parents to go to Disneyworld. Her wish was granted in the summer of 2008, right before she was scheduled to undergo a variety of tests in St. Louis.

Initially, Jeneva refused to go unless her brothers were able to accompany her. Although the foundation was not able to fund the full trip that included Jeneva’s brothers, Camacho was able to find a way to re-route the family’s flight itinerary that saved them thousands of dollars. In turn, the savings paid for Jeneva’s brothers to join her in Disneyworld be-

fore they made their way to St. Louis.

“What the organization does is grant the wishes of children by providing an experience that gets embedded in their heads — providing as much help for the child to have that lasting memory,” Jermaine says. “It’s never about the parents, it’s never about the foundation, it’s all about the child and that’s what matters.”

Jeneva spent each of her four days in Disneyworld dressed as a different Disney princess. Jeneva has not forgotten the time she spent at Disneyworld, and she continues to enjoy Disney movies.

“I have the fortune of working with almost every single wish kid from Guam and the CNMI at some point in the wish-granting process,” Camacho says.

“It’s inspiring seeing these kids and their families, who are going through so much struggle with the illness, smile and show their gratitude to everyone involved in making the child’s wish come true.”

Jeneva, the younger sister of three boys — Jaden (12), Jonah (11) and Jager (8) – is now six years old. She enjoys participating in her kindergarten Gifted and Talented Education (GATE) classes. At the same time, she also requires speech therapy, as her bout with BWS affected her speaking ability.

“One time Jeneva said to me, ‘Daddy, how come the boys have each other and I have no one?

The boys play with each other and I can’t play with them’,” Jermaine says. “I told her, well, you have Mommy (who was pregnant at the time). Jeneva then told me she wanted to have a sister.”

After Jenavie’s ultrasound, it was confirmed that Jeneva was going to have a sister – just as she had wished. For over a year now, Jeneva has started playing big sister to Jenasea, another wish she made, although this time granted by a Higher Power! ■

parenting | 1.11 By the Dads @ fathers.com

How to Make Discipline a Positive Experience As dads, part of our struggle and confusion is a result of the scary extremes we're all trying to avoid. We've all seen, or perhaps grown up under the, "formula father," who goes too far with discipline.

He demands perfect order and obedience, and there is wrath to pay for the child who steps outside his boundaries or gets on his nerves.

at worst. The focus shifts from the child's disobedience to the tense emotions, and we lose whatever opportunity we had to teach the child valuable lessons.

But we also want to avoid the other extreme, the "freewheeling father." He knows there are no guarantees with children anyway, so why worry so much about discipline? Some of these dads adopt the view that we should never upset our children in any way or deny them of something they want.

But everything changes in an atmosphere of acceptance and love. We are under control, doing what we know is right, not reacting unpredictably in the heat of the moment. Instead of resenting or rebelling against us, our children grow to respect us more.

They know they are loved and accepted even when their behavior isn't. They know we are acting for their benefit, not ours.

Where's the happy medium?

How do we teach our kids responsibility and self-control without losing control ourselves?

CHECK YOUR BAROMETER Most of us know the basics of good discipline: clearly communicating reasonable goals and expectations, and consistently enforcing appropriate consequences when children step outside the boundaries. But how we carry out those steps makes all the difference.

It's all in the atmosphere. Some fathers wait to deal with their children until they've been pushed past their limit. They're frustrated, possibly angry, and the atmosphere of the discipline is hostility—and, for the child, fear.

When we exercise behavioral control without love, the results are harmful at best and barbaric

38 the high road | January 2011

active consequences such as missing meals, losing privileges or spanking (in an atmosphere of love). Make sure you know how to get through to your child in the most effective way. For insights into how your child thinks, reacts and learns, we recommend the book Talkers, Watchers & Doers

by Cheri Fuller.

Know Yourself Maybe you have problems controlling your emotions; or maybe you have strong feelings about spanking because of the way

you're sure you can keep the child’s best interests in mind.

Let the Punishment Fit the Crime The best consequences have a direct connection to the mistake or problem. Situations which carry natural consequences — as long as they're not harmful-do the best teaching. If you're neglecting responsibilities at work, your boss doesn't take away your DVD player. He passes over you for a raise, or he fires you. Chances are you'll do better next time.

When we exercise behavioral control without love, the results are harmful at best and barbaric at worst.

KNOW WHAT'S APPROPRIATE Know your child. Some principles of discipline work pretty well with most children, and some don't. Some children are crushed just seeing that they've disappointed their dad. Others will keep pushing until they get a reaction, and some will keep fighting back even after they've been disciplined. For some kids, it's enough to sit them in the corner and deny them social contact with others. Others demand more

your father disciplined or abused you. Those issues can come flooding back and overpower you at just the moment when your child needs your love and acceptance the most. You'd be wise to deal with those issues and make decisions about how you'll exercise discipline before the next confrontation with your child.

If there's any doubt about your ability to control your emotions, set a time to deal with your child later. Give yourself time to calm down, reassess the situation and then deal with the problem when

If a young child refuses to eat what's placed in front of him or misbehaves at dinner time, letting him go hungry for one evening will probably send the message better than a spanking. Or, if a daughter continues to leave her bicycle outside after she's ridden it, denying her the use of her bike will probably get through to her better than grounding her.

An arbitrary punishment provides your child with an escape from the natural consequences of her actions, and chances are

good that her anger will be directed toward you, not toward her own irresponsibility. Natural consequences are how the real world works, and we help our children by preparing them while they’re still at home.

USE LOVE AND LOGIC Foster Cline, M.D. and Jim Fay believe that "responsible behavior has a direct correlation to the number of decisions children are forced to make." If we allow them to make their own mistakes while they're young and the consequences are still relatively harmless, they'll learn responsibility in preparation for the more momentous decisions down the road. Cline & Fay's book Parenting With Love and Logic details their approach.

Offer Choice According to the authors, the best way to set limits on behav-

ior is to ask well-reasoned questions or offer choices. If a child talks back disrespectfully, raising your voice and saying, "Don't talk to me that way!" only transfers responsibility for the problem to yourself and forfeits control of the situation to the child. Instead, offering a choice helps you regain control while leaving the responsibility with your child. You might say, "You really sound upset. I'll be glad to listen when your voice sounds as soft as mine is."

Instead of yelling, "I want that lawn cut, now!" you say, "I'll be taking you to your soccer game as soon as the lawn is cut." You still insist on respect and obedience, but you use calm, thinking words instead of fighting words, and the children decide whether to comply or face the consequences.

You can't force good behavior on your children, but you can give them the choice to change their behavior or go somewhere else; to eat their dinner nicely or

leave the table and miss a meal; to pick up their toys or pay someone else to do it.

Let the consequences do the teaching If the child does end up enduring the consequences, be sure not to rub it in or lecture him on the lesson he just learned.

Keep the responsibility squarely on your child's shoulders by staying calm and showing empathy. If a child has "chosen" to miss a meal, but later complains that she's hungry, you could respond with, "I'm sure you are.

That's what happens when I miss a meal. Don't worry. We'll be sure to have a good breakfast."

We should adopt the attitude that our children's mistakes are opportunities for them to grow.

Instead of jumping in ourselves, letting them off the hook or giving advice, we listen, empathize and encourage them to take responsi-

bility for solving the problem. We might say something like, "I see why you're upset. What do you plan to do about it?" When children can solve their own problems, they feel much better about themselves.

Ultimately, healthy discipline is about relationship. We need to banish the idea that it is a oneshot act of punishment, and view it instead as a process. It's part of the way we relate to our children every day, whenever we're together. We're always modeling a virtuous life, communicating a positive vision for their lives, and imparting a healthy respect for authority and justice.

We're seeking to create an environment in which they'll become self-disciplined-confident, self-controlled people who make wise choices, take responsibility for their actions, and proactively work to fix their problems. And they become positive models in a world largely without discipline. â–

editor's note | 1.11

By Carlo Cariño

The 100-pound challenge You can’t do it alone, so go public Every new commitment needs to start with a concrete declaration. Here’s mine: “I will lose 100 pounds in 2011.”

The New Year is a great time to commit to change, especially if the change you want to make is a big one. In my case, I mean, “big,” in every sense of the word. Ambitious? Sure it is, but when a person has to drop as much weight as I do, there’s little room to think small.

If you’re in a similar situation, then it’s time to stand up and tell anyone who will listen that you resolve to shed the pounds.

Why start now? Let’s just say that the signs have reached a critical mass. Largely, it comes as a result of reading all the wonderful inspiring stories of High Road readers who have made strides toward a healthier life. Mostly though, it was the pictures.

As is the custom during the holiday season, people take plenty of family photos. It’s nice to capture the images of the people you know and love. Unfortunately, I barely recognized myself in those pictures. That’s when I knew it was time to take action.

I’ve found a plan that seems to be working for me. However, since everyone’s needs are different, I won’t give out any specific dietary or exercise advice.

I will, on the other hand, pass along some key things that can help you succeed.

FACE REALITY You need to know your body before you can change it. Get a scale, a tape measure, and assess your body fat. Do this before you count any calories or lift a single weight. Record your starting weight, your measurements (waist and hip diameter 40 the high road | January 2011

0 16 years and 12o pounds ago To the right is a current photo.

at a minimum), and your body fat percentage. Write down the results in a fresh notebook.

TRACKING That’s just the first record in an ongoing log. As you progress, track the changes at least once a week. The effects of this habit can be astounding.

A willing blindness to what was happing to your body got you into this mess — rigorous attention to its details can do the opposite.

It’s time to stop hiding from yourself.

DISCLOSURE It’s also time to stop hiding yourself from others. Overweight people often mask their struggles from others and pretend they’re okay with how they look and feel. You must own your desire to lose weight. Enlist friends and family as support. Tell them everything about your current weight and about how much you need to lose to reach your ultimate goal. That way, they’ll stop offering you unhealthy foods at the fiesta and even cheer you on as you go. If you want your fit-

ness plan to succeed, you can’t hide it — ever.

ADVICE FOR FRIENDS AND FAMILY Does someone trust you enough to help them lose a significant amount of weight? You should feel honored. This is a huge struggle for them and even admitting it to you might have been difficult. Luckily, your role is easy — your job is to offer encouragement. That’s it. Your other duty is to withhold any unsolicited dietary and exercise advice. If your overweight friend has a plan that seems to be working, the last thing they need is to be second guessed.

This is not the time for skepticism, criticism, or sarcasm.

That’s the kind of talk that will make even the most committed person give up.

Boost their confidence by demonstrating your belief that they can succeed.

JOURNAL As for me, I need to lose about two pounds a week to reach my goal. As I progress, I’ll be post-

ing the detailed numbers every week on Facebook. I’ll also be writing an ongoing journal, my 100-pound challenge at www. itsjustcarlo.com/thehighroad.

If you want to go public as well, post your progress on The High Road's Facebook page at www.highroadmagazine.com. ■

Carlo Cariño is the Editor of The High Road. He is a writer, illustrator, cartoonist, and graphic designer. He lives in Yigo with his wife, Juvy. You can follow him on Twitter at www.twitter.com/itsjustcarlo or view his blog at www. itsjustcarlo.com.