The High Road: Guam's Guide to Elevating Your Life | October 2010 | Sports

OCTOBER 2010 — GUAM’S GUIDE TO ELEVATING YOUR LIFE | LIVING | FITNESS | STYLE | TECH | STRONGER MIND + BODY

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publisher’s post 10.10

SPORTS AREN’t JUST FOR THE GIFTED

By Norman Analista

Like they say, “Practice Makes Perfect.”

We take fitness seriously at The High Road by striving to provide practical tips for exercising and maintaining healthy lifestyles.

In this particular issue, we ventured into the world of sports. It was a chance to catch up with Guam’s seasoned athletes, as well as to gather insight our readers who are passionate about the subject may find useful.

You might be thinking “I’m too old to get back into sports.”

Up until July of last year, I was with you – on many occasions I’d talked myself out of getting back into martial arts. However, I regret not getting back into it much sooner.

I’m not the most gifted athlete, and on some days, I have to drag my butt into the dojo.

But since I’ve made the effort to train, I feel a world of difference. My Sensei Tony Rodriguez and Sempai Chris Biolchino, have pushed me to physical limits that I never knew I was capable of, and I’m less awkward and feel more at ease with my movements.

Maybe some of you believe you never had the right kind of abilities to begin with? I want you to reconsider that thought.

Psychologist K. Anders Ericsson, a professor of Psychology at Florida State University, has pioneered the idea that it’s not innate talent that pushes the best performers to the top of their field, but practice — thousands of hours of a very focused and strategic kind that he calls “deliberate practice.”

continually stretched just beyond his or her current abilities. Many of us don’t push ourselves.

2. High repetition is critical and we should practice activities to an extreme extent. Ted Williams, baseball’s greatest hitter, for example, practiced hitting until his hands bled. Pete Maravich, whose college basketball records stand after more than three decades shot baskets from morning to evening.

I’m not the most gifted athlete, and on some days, I have to drag my butt into the dojo. But since I’ve made the effort to train, I feel a world of difference.

There’s no scientific evidence that people are born with special gifts other than perhaps certain advantages that specific physical traits can bring to a sport. Ericsson has research to show that top performers of all kinds reached stellar status through deliberate practice, a specific and unique kind of activity, characterized by several elements that make up an effective whole.

Here are some of them: 1. Deliberate practice requires us to identify certain specifically defined elements of our performance that needs to be improved, and then work with eager attention on them. A person needs to be

3. In many situations, a coach or mentor is critical for providing feedback about the results based on goals and strategies. There should also be self-evaluations because we know what we were attempting and then judge how it came out.

You can’t expect to excel at something overnight, but if you take the necessary steps through deliberate practice, you do stand a chance. You may experience the costs now – sweat, aches, and even pain, but the pay-off will definitely come later.

In closing, dedicated athlete or not, we hope that you find value in this month’s issue. See you in November and thanks again for taking The High Road!

Sincerely,

Publisher Norman Analista Editor & DESIGNER Carlo Cariño Writers Leo Babauta Dave Currie, Ph. D. Jill Espiritu Sean Fitzsimmons, M.D. Peter Lombard, M.D. Steve Oshiro Suzanne Perez Dave Ramsey Photography Eugene C. Herrera Production Coordinator Raphon Apiag Published by Triple J Creative Services For advertising Inquiries contact: Tel: 648-6081 Fax: 649-3679 marketing@triplejguam.com THE HIGH ROAD Vol. 1 No. 11 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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DINING OUT: ITA’S MARGAR IN TUMON MAKES MEXICAN FUN.

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relationships 10.10

THE MARRIAGE GAME

PLAY IT TOGETHER OR YOU BOTH LOSE

You’re at the table. Everyone is. The stakes are high. You’d bet your life to have a successful marriage and family life.

In this game, you have a hand to play every day. Sometimes it feels like you’ve been dealt a bad hand. Often it can feel like you’re playing against your spouse and not as their partner. But make no mistake, the decisions you make determine whether you’ll win, lose or draw in your most important relationships.

Let’s define win, lose or draw in.

WINNING is not coming out on top like a competition. You never win in marriage when focused on defeating your mate. You are partners in the game and you seek a win-win decision where it’s good for everyone in the family.

LOSING is when people get selfish and pit their own needs against their spouse’s. Some try to win by controlling or conquering the rest of the family. There’s no victory here. You lose really badly. Relationships deteriorate and distance grows.

Finally, the DRAW seems like a safe option at first. Yet, you can only go through the motions so long before you start losing interest in being partners. I see too many empty marriages where couples live together, “agree to disagree” or stay together for the kids but have given up address-

6 the high road OCTOBER 2010

3: TAKE THE RIGHT STEPS American psychologist, Dr. Hobart Mowrer said, “It is easier to act your way into the right feeling then to feel your way into the right action.” Waiting until you “feel” like doing what is right in your marriage may be a long time. But if you act on what you know is truth – if you take the hard steps to reach out even if you don’t feel like it – right action will bring back the right feelings.

When you simply start treating your family right, forgiving, apologizing and making amends, you can’t believe how hearts soften.

ing issues to improve the relationship. Draw turns into withdraw.

It’s a slow death and a brutal game to be part of.

I want to help you take the gamble out of your marriage and family life.

Here are four award-winning tips to allow you to play your hand for your family to win.

1: LIVE OUT YOUR VALUES We all say that our marriage and family is important but too often it’s lip service. We need to live out our values! Dr. Steven Stosny said, “Base your decisions on what you value not on how you feel.” Our feelings go all over the place. You can’t rely on your emotions to guide you. Anchor your life around what is critical to you. Make your decisions each day based on what you do value.

Set your schedule as if your marriage and family is a priority instead of an add-on. Put money and time into your most important relationships.

2: LOVE IN CONCENTRIC CIRCLES I am amazed how easy it is for me to be the most gracious and kind person to someone else’s wife! But I see I am not alone. We want people to respect and appreciate us. One wife told me, “I just wish I would at least get the courtesy that my husband’s customers get.” Sometimes our life gets turned upside down. We care for the wrong people first!

Love those closest to you the most. Start in your true inner circle and let it ripple out from there.

Base your decisions on treating those closest to you the best and love in concentric circles.

4: LOOK IN THE MIRROR AT NIGHT You can only be accountable for you, the choices you make, and the way you live. If you treat people like you want to be treated and start with those closest to you, you face yourself at night knowing you did your best. You walked today with integrity and played your hand well. You didn’t do what was easiest; you did what was right based on your values and your love for those closest to you. You should base your decisions on what will give you the greatest integrity at the end of the day. It’s always best when you can look your Maker in the eye and get a “Well done” at least for the day.

Marriage is the only game in town where either both win or both lose. Play your cards right to win in your most important relationships. You’ll never regret putting your marriage and family first. ■

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

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.

Swimming with the sharks, catching chickens, and solving challenging puzzles – were all a part of Guamazing Race 4. The final episode aired on August 29. The ten teams who competed were front row: “San Guam” (Orange): Eric Jastillana, Janelle Jastillana, “Interace-ial Couple” (Purple): Jenny Duenas, Vuong Duong, “Yeahh-Yah” (Royal Blue): Marvin Sablan, Yeole Hanohano, “Sweet and Sour” (Coffee): Andrea Ada, Jaelin Sanchez, “outREYES” (Red): Therese Diaz, Jarrod Reyes, “Twinkle Toes” (Burgundy): Jesrae Rabe, Theresa Datuin, “Cruz in Control” (Kelly Green): Amber Cruz, Kenneth Cruz, Back row: “Alabama King Snakes” (White): Robert Washington, Lamonzo Reed, “Babraham Lincoln” (Pink): Stacie Gensic, Matt Gensic, and “Guam Parkour” (Yellow): Jason Triplett, Billy Navarrete. Congratulations to team Twinkle Toes, Jesrae Rabe and Theresa Datuin who ended up winning the competiton!

Guam Police Department Officer R.J. Cardines demonstrates the proper installation of a child car seat at a recent inspection event. The Triple J Auto Group along and the Department of Public Works Office of Highway Safety partnered up to provide free inspections by certified technicians on September 25, to coincide with “National Seat Check Saturday.”

Johnny Quinto raises his fists in the air after hearing his name called during the 2011 Ford Fiesta Launch held on September 4 at the Triple J Ford dealership. Johnny, along with 24 other individuals will get the chance to pick a key on November 6 during the Fiesta giveaway date. The person who picks the key that will open the door to the vehicle will win it. The promotion is also sponsored by IT&E and Shell. Pictured from left to right are Bobby Zamora, Triple J Auto Group, sales associate, Quinto, Jeff Jones, Executive Vice President, Triple J Enterprises, Inc. and David Westerman, Regional Manager - Asia Pacific Ford Export Operations.

dining out 10.10

Margarita’s Burritos and BBQ is a family-friendly Mexican-inspired restaurant in Tumon that boasts a spacious dining area and a big screen television for sports enthusiasts.

0 PREMIUM INGREDIENTS Super Carne Asada Burrito stuffed with carne asada (grilled steak), Mexican rice, beans, pico de gallo, guacamole, sour cream and cheese.

MARGARITA’S: BOLDLY MEXICAN

By Suzanne Zahnen Perez

Above: Combo rotisserie chicken and BBQ ribs plate which comes with Mexican rice, homemade beans and a house salad.

8 the high road OCTOBER 2010

Above: Margarita’s Special Fish Taco plate featuring seared mahi served on bed of lettuce, diced tomatoes and red onions smothered in the restaurant’s cilantro butter sauce. This is their best seller.

Above: Margarita’s owner Wanjoo Kim. Margarita’s opened in Tumon in 2007.

Restaurant owner Wanjoo Kim may be a familiar face because he started in the food industry in 2001 when he opened the Fishbowl. Although the bar has since closed, his experience has helped him define the type of dining experience that would attract all facets of our community – locals, tourists and the military.

Margarita’s opened its doors in November 2007. The restaurant’s dining area can seat 84 people while the covered, fan cooled terrace seats up to 24.

Kim prides his restaurant as being family friendly. “We have ADA compliant bathrooms as well as a wheel chair accessible ramp. There are diaper changing stations in both the men’s and women’s room and the atmosphere is lively and inviting,” he said.

FRESHNESS RULES Kim described his food as fresh, reasonably priced and made to order. A moveable partition can be used to reserve part of the restaurant for private parties. He does not claim to serve authentic Mexican food. Instead, he serves food inspired by the Mexican palate with a local twist. “Our new Kalbi Tacos™ are a good example of breaking out of the mold to provide a unique and bold take on a traditional taco. I’ve heard many customers claim that our Margarita’s Special Fish Tacos™ are the best fish tacos they’ve ever had and yet these are not really Mexican,” he said. Kim said he sources out ingredients locally when available, and takes pride in the fact that practically everything is made from scratch.

Margarita’s hours of operation are Monday to Friday 11 a.m. to 10 p.m. and 11:30 a.m. to 10:30 p.m. on weekends. Reservations are encouraged but walk-ins are also accepted. ■

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finances 10.10

“You’ve got a great future if you’ll just keep plugging along and saving.”

Dear Dave, My wife and I are both active duty Marines. She’s planning to get out in a few months, but I’m staying in for the long haul. You recommend saving 15 percent for retirement, but how does that apply in my case when I’ll be getting a good pension after 20 years? — James

Dear JAMES, I’d like to see you do both.

Just imagine the money you guys would have for retirement with your military pension and a big pile of cash from having saved 15 percent of your income over the years!

Having options is a great thing. Think about all the things you could do down the road if you save for retirement and have your pension in place. You could pay cash for a home, or even open a business when you retire from the military. And these are things you probably wouldn’t be able to do working with just your service pension.

You’ve got a great future if

10 the high road OCTOBER 2010

you’ll just keep plugging along and saving, James. Let the military do its thing, and you guys keep pumping 15 percent of your income into Roth IRAs and other pre-tax retirement plans.

It’s going to be pretty cool!

— Dave ............................................

Dear Dave, What’s the best way to finance a business I want to buy? — Anonymous

Dear Anonymous, When you borrow money to start a business you’re introducing a huge risk factor into the equation. I don’t borrow money, so I really can’t recommend that you go into debt.

Saving up and paying cash is the best way to go.

The only other thing I would consider doing that would lower your risk would be an owner-financed deal. The current owner finances the transaction, and your pay to them is based

on the profitability of the business. That way, if there’s no profitability you’re not bankrupt!

Some people will go out and borrow $500,000 or more to start a business. Then, if the business doesn’t do well and you can’t make the payments, you’re bankrupt. There’s really no in-between, and that’s a bad deal!

It’s just a dumb idea to do these “all or nothing” business deals. Even if owning a business is your wildest dream, there’s no point in taking risks like that. It’s just not necessary!

— Dave ............................................

Dear Dave, My husband and I have been married for about a year, and in that time we’ve been blessed with several financial gifts from our parents. We keep having this recurring discussion on how to use the money when it’s given to us. I came into the marriage with some debt we’re trying to pay off, but he feels like we should use this gift money

like found money and have some fun. What do you think?

— Katie

Dear KATIE, Unless the giver has very specific thoughts on how they’d like you to use the money, then it’s really up to you guys. If the giver wanted you to use it for something specific, though, they probably should have said so or just bought you the item in the first place.

Other than that, I think it’s time someone grew up a little bit and realized it’s not a birthday party when this kind of thing happens. It’s simply money that has come into your household—like a paycheck you’d get on the job, in other words. You don’t go out and blow $100 or whatever on toys or other fun just because it was handed to you by mom and dad. That’s how a 10-year-old behaves.

If there’s something you need, and you agree on it together and choose to buy it as a couple, that’s cool. I’ve got no problem with that. But you guys are just starting out, and you’ve got debts to pay. I’m sure he’s a good guy, but it’s time for him to start acting like an adult about this stuff and work with you on getting your financial lives in order! — 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.

By the Dads @ fathers.com

Dealing with Father Memories On the day David’s son turned twenty-two, David was uneasy and distracted. You see, he was twenty-two when his own father died. Now all those emotions were coming back, along with a sense that he was in uncharted waters.

He later said, “I suddenly realized that I no longer knew how to be a father. I didn’t have a model for fathering a 22-year-old son.”

It’s a common reaction.

When our children reach the same age we were during significant events in our lives, often the memories and emotions coming flooding back in. When they get their driver’s license, you recall getting yours. When they graduate, you can almost feel your own cap and gown from 25 years ago. This phenomenon seems especially apparent when linked with father-son memories.

Maybe your dad helped

If your father was a positive influence, use your memories to honor him. you with your pitching motion when you were twelve, or spent hours working with you on a seventh grade science project. As your child faces similar challenges at a similar age, use your father’s example to inspire you.

But, we also need to be ready for the dark memories.

If your father left your family when he was forty-two, watch out when you reach that age.

Be careful not to use your father as an excuse to take the easy way out of your commitments.

So what do we do with all these feelings? If your father was a positive influence, use your memories to honor him.

Share your memories over the phone, in a letter, or in person and tell him, “Thanks.”

If your father caused you mostly pain, then be ready to face the facts head-on; claim ownership of how you feel, and don’t deny his profound impact on you.

Better yet, use your father’s shortcomings to motivate yourself as a father. If you missed some hugs or never

heard the words “I love you,” don’t make your children pay for your deficit. Make a firm commitment that says, “It stops here. I refuse to pass these cycles on to my children.”

Seek regularly to give your children memorable milestones that they’ll look back on with fondness and joy— and then share with their own children. ■

12 the high road OCTOBER 2010

Aim to make your clothes work for you by choosing pieces that fit, flatter, and forgive. Follow these three simple rules of fashion to develop a fool-proof method to dressing your body right, regardless of size.

RULE No 1: FORGIVE

Carol Hinkle Sanchez, Assistant Attorney General

One of the most forgiving articles of clothing is a draped jersey top. This cowl top design provides the right coverage in all the key areas. To even out your proportions, choose a not-too-skinny bottom, like this pair of dark straight leg jeans.

The cut of the denim will help make your legs appear long and lean.

Jennifer Olivares Cruz

RULE No 2: FIT Well-tailored tops and crisp bottoms make a world of difference.

When layering with a long knit, like this sweater vest, look for a piece that has a bit of structure and defines or accentuates your waist.

Be careful about using too loose fits - they can make you look sloppy.

18 the high road OCTOBER 2010

RULE No 2: FLATTER

Mary Jane Alegre

If you are top heavy, choose dresses that offer a flowing or draped design to soften your upper body, as they will skim your figure without hugging. Also remember to consider hemline and proportions when picking out the perfect dress. A dress that hits just right above the knees shows just the right amount of leg, whereas mid-calf lengths cut off legs at an unflattering point.

A dress that offers definition at the waist often helps to even out the top and bottom halves of your body.

Peter Medina

FOR MEN: The same basic rules can apply.

If you pump iron or have a naturally athletic physique, don’t think your only option is to sport baggy, boxy shirts. Try a shirt that is tapered or expertly fitted.

Aim to create balance between your upper and lower body – don’t use a fitted shirt with baggy jeans or a loose shirt and skinny jeans.

Jay Cruz

Ron PangIlinan

Photography by: Eugene C. Herrera Location: Sheraton Laguna Guam Clothing: Makeup: Karissa Antwine

20 the high road OCTOBER 2010

Stylist: Hernalin Analista

CAREER HIGHLIGHTS • 2010 Awarded 2nd Degree Black Belt by Kancho Shokei Matsui • 2010 Awarded Associate Judge License at Kyokushin Honbu, Tokyo, Japan • 2010 Completed 20 man kumite (fight) at Kyokushin Honbu, Tokyo, Japan • 2009 Co-founded Hagatna Martial Arts Center with Sensei Tony Rodriguez • 2001 Vancouver Cup Karate Tournament, Vancouver, Canada - 4th Place • 2009 – Current Kickboxing instructor at Hagatna Martial Arts Center • 2004 – 2008 Taught private lessons

Profiles by Jill Espiritu

Agnes Rumbaoa 11 Soccer 1 It’s been well over a decade, but Agnes Rumbaoa still remembers her final game in the Interscholastic Girls’ Soccer League. “It was my senior year and we played against (John F. Kennedy High School),” she says.

“We won 3-1!”

After the interscholastic soccer league concluded, Rumbaoa never envisioned how involved she’d become with the sport. In 2003, she was selected to be part of the Guam women’s national soccer team sent to compete for the first time in the South Pacific Games. The team won the silver medal at the event.

From players in the various league teams to national teams at international competitions, Rumbaoa has seen her fair share of overly aggressive strikers and forwards 22 the high road OCTOBER 2010

hungry for goals. As a fullback, her main task is to deny crosses and shots. To improve on defense, she combines three things: physical fitness and movement on the field, technical knowledge of the game, and knowing how to read her opponents.

With all three employed, she and her team can limit shots on goals by intercepting crosses, clearing long kicks, and putting her opponents in an offside position.

TECHNIQUE Other than running and sprinting exercises, sport specific drills, particularly for defenders are important, including ball handling, trapping and header drills among others, Rumbaoa explains. For a good header with a purpose, she offers some recommendations.

• Never close your eyes and keep your sight on the ball approaching you (you need to overcome any fear you have of hitting the ball with your head).

• Determine the direction of where you want the ball to go – if forward, arch your back, then make contact with the upper part of your forehead and then bring your head forward. For a backward flick, it’s mainly the same mechanics except backwards.

• Hit the ball, don’t let the ball hit you – it will hurt a lot less.

• Use your upper body strength to drive the header in the right direction (power should not come solely from your neck). ■

0 CHRIS

BIOLCHINO 00 Karate/Kickboxing

At first glance, karate might seem violent and combative to some; however, the philosophy behind the martial art is the opposite. For Chris Biolchino, his favorite memory as a karateka is not about which honor he earned at a tournament but making friends through the martial art over the years.

“Even though there are Kyokushin karateka from different ethnic, religious and national backgrounds, we all go through the same rigorous training and uphold the same basic philosophy about respect, self-improvement and non-violence,” Biolchino, a 2nd degree black belt, says. “This is really what binds us together. Kyokushin is a large, worldwide organization and we treat it like a brotherhood.”

As a martial art, karate comes in different forms. Kyokushin karate sometimes is referred to as “knock-down karate” or “fullcontact karate” because of its emphasis on

full-contact sparring. The Kyokushin style was founded by Masutatsu Oyama.

TECHNIQUE “At our dojo, some of the common techniques that we use in both Kyokushin Karate and kickboxing are kicks to the thigh area, knees, and straight punches,” he says. “The best way to develop these techniques is by repetition or shadow fighting, practicing during pad or bag work, and applying it during sparring sessions.”

Biolchino has been karate training for 20 years and kickboxing for eight years.

Through the course of those years, he shares some of the tips he received to improve.

“The first is repetition with body proper mechanics,” he says. “The more you do a technique correctly, the better that technique will become. The second is staying relaxed and then tightening your muscles at the point of impact.”

“If the body is tense while executing a technique, then the muscles will become fatigued quickly and you will not maximize the speed at which a technique can be thrown,” he explains. ■

SPORTS BELONG TO EVERYONE.

The High Road takes a look at some of Guam’s top athletes.

Read on and you’ll discover that no matter what your age, race, gender, history of privilege or struggle may be — there’s someone just like you who’s daring to push the boundaries of islander achievement.

CAREER HIGHLIGHTS • South Pacific Games (now Pacific Games) – 2003, Fiji • Guam Women’s National Soccer Team in 2001 • Various leagues – currently playing for dck Masters • Oceanview High School Knights, under Coach Frank Angoco • Pineapple Cup – 1990 and 1991, Hawaii • Oceanview Middle School coach with Therese Diaz • DODEA boys soccer coach with Therese Diaz • Southern High School junior team coach • Southern Cobras, Treasurer

BRENT BUTLER 11 RUNNING 1

CAREER HIGHLIGHTS • 2006, First Place – Inaugural Ko’ko Road Race • 2006, Gold Medalist – Half Marathon; Silver Medalist – 5,000 meters and 10,000 meters, Micronesian Games in Saipan • 2004, First Place – Guam Marathon (3 hours, 3 minutes) • 2000, 63rd Place Overall – Las Vegas Marathon (2 hours, 43 minutes) • 2000, Gold Medalist in four events, Oceania Grand Prix & Championships in Adelaide, Australia • 1999, Silver Medalist – 5,000 meters and 10,000 meters, South Pacific Games in Guam • 1998, Gold Medalist in three events – 1,500 meters, 5,000 meters and 10,000 meters, Micronesian Games in Palau • 1996-1997, NCAA Track & Field National Championships in the 1,500 meter run • 1994-1997, San Francisco State University Track and Field team

Distance runner Brent Butler has a very shiny running background – many golds and silvers to be exact and local runners continue to chase after him to break Guam national records he set as long as 14 years ago.

Butler first put on his running shoes to compete with the Father Duenas Friars Cross Country team in 1989 as a freshman.

After moving to California to complete his high school education, it was only a matter of time before he found himself qualifying to compete at one of the most coveted tracks for any U.S. collegiate athlete – the NCAA National Championships. “(My biggest achievement in running is) competing in the 1996 and 1997 NCAA Track and Field National Championships in Riverside, California and Edwardsville, Illinois, respectively, in the 1,500 run,” he says. “The NCAA National Championship is the Superbowl of collegiate sports

– there is no bigger event for a college athlete.

The 1997 Championships was my last meet in college and I ran a personal best time of 3:52.24, which is the current Guam national record.

Between 1994 and 2000, he set five Guam national records: 1,500 meter run (3:52.24); 3,000

meter run (8:50.32); 3,000 meter steeple chase (9:34.04); 5,000 meter run (14:50), 10,000 meter run (31:46.67). Since then, only the 5,000 meter run record has been broken – by about 10 seconds – the Guam National Track and Field Web site states.

TECHNIQUE To improve endurance for distance running, Butler offers these suggestions: “One way to help boost your endurance is to do one continuous ‘long run’ each week,” he says.

“The long run is done at a relaxed pace and could typically range from 90 minutes (if you’re training for a 5K) to three hours if

you’re training for a marathon. I measure my long runs in minutes rather than miles as there are few measured and marked running courses in Guam.”

At competition meets, Butler recommends to periodically consume some sort of carbohydrate during a long run, like a 10K or more.

“Runners commonly take gels or sports drinks during their long runs to ensure that they don’t bonk,” Butler says. “Be sure to test the gel or sports drink on a training run before using it in a race to ensure that you don’t get an adverse reaction to a particular product during an important event.” ■

Luci Calvo 11 VOLLEYBALL 1 Even though Luci Calvo has a long list of volleyball accolades, which include tournament MVP and best hitter awards, her favorite volleyball memories are more about being on the court with her teammates.

The outside power and right side hitter says without the plays set up by her teammates, she wouldn’t be able to knock in thunderous kills or rack up her number of game kills.

“It is important in volleyball hitting that you analyze your form,” she says. Calvo has been playing volleyball for 18 years. “You want 24 the high road OCTOBER 2010

to make sure that you include different angles from the front, the back and from the side of your hitting arm.”

TECHNIQUE She offers some tips from her current coach, Dan Hattig: • Develop your peripheral vision: a great hitter has a vision, which means she can see a seam in the block or an open-line shot as well as in the defense

• Master the tool: being a great hitter is not all about hitting the ball straight down – it’s about being smart.

• Strength train: if you want to hit the ball harder, hit the weights • Communicate with your setter because communication is key.

Once you’ve analyzed your form and do what you can to fix it, you must make sure to let your setter know what adjustments to make.

Calvo also works on her vertical

leap to help her improve her volleyball skills; not only does she use her leap to hit, she needs a good leap to block and jump set.

To improve this movement, she has undergone structured training programs to increase explosive power, vertical jump height, stamina, speed and agility on the court. Workout routines for this particular skill include monitored plyometrics, and jump ropes, as well as incorporating sprints and weight training. ■

Cera Marie Sonido Taguacta 11 RUGBY 1 CAREER HIGHLIGHTS • Guam Women’s National Rugby team (Competition venues: Hong Kong 7s, Thailand 7s, China 7s, East Asian Games and in Porto, Portugal) • Para Todu Rugby Club Women’s team (played in Singapore 7s with club team and True GRIT in Guam four years) • MVP, IIAAG Girls Rugby League, School Year 2007-2008 and 20042005 • 1994-1997, San Francisco State University Track and Field team

Cera Marie Sonido Taguacta has traveled to Hong Kong, Thailand, China and as far as Porto, Portugal – but not for your regular sight-seeing vacation.

Taguacta may have played tourist in the streets, but on the rugby pitch, she proved to be no stranger to the locals.

Photo by Tim Wong In several international Women’s Sevens tournaments, Taguacta scored and converted tries against countries like Tunisia, Singapore, Chinese Taipei and the Arabian Gulf and has tackled countless women ruggers. Most recently, She was part of the team sent to compete in the Rugby Sevens of the 4th World University Championship in Porto, Portugal earlier this year, where the team notched a victory against Norway.

Taguacta first played touch rugby when she was 6 years old.

At 13 years old, she began playing

flag and tackle rugby. Overall, she has been playing the sport for 14 years. Her versatility on the pitch – a “hybrid” as her coach calls her – has earned her such spots as the team center, fly-half and weak side prop.

For those not familiar with rugby playing positions, centers feed off the fly-half, responsible for making plays for the center and wing.

Props are usual suspects smashing it up in the field to gain yardage. The wing players usually finish plays and eventually score tries.

TECHNIQUE “We always practice our passing because as a team, that’s one of our strengths … we do passing drills to enhance better, far and strong passing,” Taguacta says.

With the physicality and fast pace of the game, endurance, knowledge of plays and game rules in general, and sport-specific skills are required to play at high levels of the game. Overall physical fitness is essential to improving one’s contribution to the team effort during games.

“My coach always expects us to have support players because our teammate could eventually get tackled even on a break away,” she says. “Our team has good ball-handling skills and my coach likes to swing the ball wide and get it to the wing … if the defense closes the gap between the wing and the sideline, my coach usually wants us to do a pull out and that is basically just swinging the ball back the opposite way to create gaps from the defense.” ■

CAREER HIGHLIGHTS • 2008 and 2010 MVP, Jam Attack Tournament - CNMI • 2009 All Tournament Team, AAFB Tournament • 2006 Gold Medal – 6th Micronesian Games in Saipan • 2003 South Pacific Games in Fiji • 2002 Silver Medal – 5th Micronesian Games in Pohnpei • 1998 Gold Medal – 4th Micronesian Games in Palau • 1996 Best Hitter, DODEA Far East Tournament in Okinawa, Japan

Brett Maluwelmeng 11 SOCCER 1 Not many people can boast about earning the distinction of a league’s top scorer while splitting time as a goalkeeper. Brett Maluwelmeng is one of the few.

He played several different positions including goalkeeper for the Father Duenas Memorial School Friars and helped the Mangilao school win the IIAAG Soccer League championship during school year 2001-2002.

Even though he split time playing on the field and at the goalkeeper position during the season, he still was able to garner the league’s top scorer award.

Maluwelmeng is currently the goalkeeper for the Guam Men’s National Soccer team that has competed in several tournaments, including the preliminary and semifinal rounds of the 2010 East Asian Football Federation (EAFF) Men’s Championships.

Both the preliminary and semifinal rounds of the Championships were played in 2009 leading up to the final competition earlier this year.

Guam advanced to the semifinal competition after finishing atop the preliminary round standings.

Guam won its first FIFA-sanctioned soccer match by defeating Mongolia 1-0. Guam later defeated CNMI 2-1 and drew a tie against Macau, 2-2. Maluwel-

CAREER HIGHLIGHTS meng was selected as best goalkeeper for the preliminary round held at LeoPalace Resort in March

2009.

Goalkeeping is not normally the favored position for many local soccer players. It is mentally exhausting to deal with the risk of getting scored on, but he says

the rewards are great with potential game-winning saves.

TECHNIQUE “My tip for future goalkeepers is to have confidence in yourself and realize that even the best goalkeepers get scored on and that the key is how you handle yourself afterward that makes the difference in a match,” he says.

Training for goalkeeping involves a lot of short and quick movements rather than the longer, sustained movements for field players. Goalkeeping includes arduous training in punting, kicking, throwing and catching, which can be mentally and physically draining.

• Guam National Football (Soccer) Team Goalkeeper • Quality Distributors (League Champions, two Guam Football Association Cup titles) • All-Island Soccer First Team (twice) • IIAAG Soccer League Top Scorer, SY2001-2002

Goalkeepers need to read ball movement well and have good reach to prevent goals.

Maluwelmeng received training in goalkeeping coaching courses in Brazil and Japan. “The biggest tip I’ve learned from (national team and professional coaches) is that you can never be too good at the basics,” he says. “Even the top goalkeepers in the world still have to train to maintain their basic skills. So, of course, everyone else does, too.” ■

MARK NANPEI 11 BASKETBALL

26 the high road OCTOBER 2010

Mark Nanpei prefers to attack the basket during games.

It simply stems from his will to win and, of course, to wreak havoc on the defense. So far, it has been working for him at various levels of the sport. Most recently, mark helped his team win the masters division of the recently concluded Pilipino Amateur Basketball League, pouring in 36 points for his team.

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He grew up in Seattle, WA, and is one-quarter Filipino, one-quarter Swede, one-quarter Pohnpeian and one-quarter Japanese. He remembers constantly working on his ball handling skills, emulating moves by Peter “Pistol Pete” Maravich, one of the youngest players ever to be inducted into the Basketball Hall of Fame.

Nanpei played organized basketball for the first time in 1973, and 15 years later, after mov-

Susan Rechebong Lupola 11 BASKETBALL 1 CAREER HIGHLIGHTS • Oceania Games – 1989, Tahiti • World Student Games – 1991, Sheffield, England • South Pacific Games (now Pacific Games) – 1991, Papua New Guinea; 1995, Tahiti; 2003, Fiji • Micronesian Games – 1994, Guam • Marianas Sports Officials Association – 1996 to present • IIAABO Certified Basketball Official – 2000 to present • FIBA, Certified Level I Basketball Official – 2000 to present • Micronesian Games – 1998, Palau • Guam Basketball Association – 1996 to present • FIBA Certified Level I Coach – 2000 to present • Guam Youth Basketball Association – 2004 to 2008 • Yigo Jokers Club – 2005 to 2008 • Mini South Pacific Games – 2005, Palau

For over 20 years, basketball player Susan Rechebong Lupola has been using her speed to dribble past opponents, drawing fouls while attacking the basket and forcing turnovers by her opponents on almost every level – local leagues, regional competition and at the international level.

Although Lupola has helped her teams win games and championships, it wasn’t all about scoring baskets every time. Her defense also helped her team earn W’s. As a point guard/guard, she’s tasked with creating shots for her teammates, as well as provide the first line of defense for her team.

She says a good source for

ing from Washington to Pohnpei, played for the Pohnpei State team.

While playing for the Pohnpei allstars, he helped his team defeat Kosrae in the first ever FSM national basketball championship.

He was named MVP of the tournament and also secured a spot on the first FSM national team that was to play in the Oceania Games in Tahiti in 1989.

Developing and applying the fundamentals of the sport helped in Nanpei’s success on the court.

“For shooting, you really need the proper form,” he says. “In the

basketball training tips is www. suite101.com, where basic basketball fundamentals are described in a “how-to” style. She provides excerpts from the Web site that she has applied to her game through countless hours of practice to improve her defense:

TECHNIQUE The proper defensive stance is necessary in order to play good defense. On the ball, feet should be shoulder width apart, with the knees bent, and your butt down and your back straight. Your hands should be outside your

knees with the palms up. You should be low (your nose to your man´s chest) in “nose-chest” position. When you are low, you can change directions more quickly, which is a key for playing great defense.

When guarding the dribbler, watch his midsection (waist). He can´t go anywhere without it, and you won´t fall for foot fakes or ball fakes.

A great exercise for increasing the strength and stamina needed in the legs for defense is wall sits. Take a position as if you were sitting in a chair with your back

CAREER HIGHLIGHTS

• Pohnpei State team • Federated States of Micronesia National team • University of Guam Tritons • O’Dea High School basketball team, Seattle, WA • Currently plays for IConnect, while also sponsoring a team through his company, MRM Wholesale

last 10 years, I’ve noticed that a lot of kids are losing form. You have to practice. You really have to work hard at it.”

He offers some simple tips for jump shots and free throws:

TECHNIQUE • Get the ball in front of you.

• Extend to shoot the ball with your arm in • Make sure your knees are bent

flat against a wall but with nothing underneath you to support your weight. Gradually build up the amount of time that you can do this.

When you see Lupola lace up her shoes, adjust her jersey and walk onto the court to play, you know you’ll be up against over 20 years of applying basketball fundamentals through practice and training to improve her overall physical fitness and experience. If you put in the dedication and effort like she has, you may just beat her at her own game. ■

and you use your legs to put more strength in your shot • Follow through on your shot Particularly for free throws, Nanpei says it is also important to develop a routine to help block out any distractions. On the other end of the court, players should employ the fundamentals of rebounding to grab more boards he says.

“You have to box out,” he says.

“You need to get in a good position and fight for it. Just because you may be shorter than the other players, it doesn’t mean you can’t rebound.” ■

Photo by Tim Wong

Steve Sablan 0RUGBY0 Steven Sablan’s short-term plan is to stay on island to earn his college degree. So for at least a few more years, local ruggers can witness him in action with the Guam men’s national rugby team.

CAREER HIGHLIGHTS • 2009, Co-Captain – Guam Men’s National Team, Asian 5 Nations test matches against Indonesia and the Philippines • 2009, Canterbury Metro Colts Division Championship with High School Old Boys Rugby Football Club Under-21 division • 2008, Junior World Championship in Wales • 2007-2008, USA Under-20 Wider Squad • 2006, Potomac Athletic Club in Washington, D.C. in the Super League • 2006, Captain – Guam Under-19 National Team • 2006, Best New Player – True GRIT • 2005-2006, MVP – IIAAG Rugby League

The full time student has been playing rugby for ten years, and says he and his fiancée plan to move to New Zealand after he graduates so that when his sixmonth old son grows up they can play rugby. “(New Zealand) is where it’s at rugby-wise” he says.

Sablan won’t be a new face

in New Zealand, though, since he moved to Christchurch last year and played for the High School Old Boys Rugby Football Club under-21 division. Prior to New Zealand, he played rugby in Washington, D.C. for the Potomac Athletic Club in the Super League, which is the highest rugby club level in the United States.

While in the U.S., he was selected for the USA under-20 wider squad, which ultimately put him on the U.S. squad that competed in Wales at the inaugural 2008 IRB Junior World Championship.

Although the U.S. team did not place, New Zealand’s team, touted the “Baby Blacks,” beat England 38-3 to claim the inaugural championship, the IRB Web site states.

Sablan usually plays scrumhalf or flyhalf, positions that require precise and accurate passes. As a scrumhalf, his role is to distribute the ball, to command the forwards at any situation, to set up defense around ruck and tackle situations and to help the flyhalf set up attacking patterns. On the pitch as a flyhalf, Sablan’s preferred position, his role is to be the “general” on the field – he’ll set up a platform for attack and defense, put the

backs into space, kick the ball into the opposition’s territory and be the main distributor among the backline.

TECHNIQUE Sablan offers several pointers to improve physical efficiency on the pitch as a scrumhalf or flyhalf.

“A great tip is to always work on passing off the ground (scrumhalf) and catching and passing

on the run (flyhalf) – repetition is key. Work on kicking – practice by always having a ball, even at home, and just drop it on your foot and tap it back up to you. Focus on dropping the ball (when you kick) on the sweet spot. Practice your decisionmaking abilities by doing 2-on-1, 3-on-2 and 4-on-3 drills. Once you have a good grasp on these things, you’re on the right track,” he explains. ■

Jerome S. Fejerang 11 WRESTLING The wrestler with the greatest physical strength isn’t always the best wrestler. For Jerome S. Fejerang, a former champion wrestler and now a coach, the sport also entails a great deal of mental toughness. Good wrestlers combine physical and mental strength with a clear knowledge of wrestling fundamentals.

28 the high road OCTOBER 2010

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CAREER HIGHLIGHTS

• All-Island Champion, 119 lb division (1991) • All-Island Champion, 112 lb division (1990) • Guam National Wrestling Team Head Coach – 2005 Mini SPG; 2006 Micronesian Games; 2010 Micronesian Games • Head Wrestling Coach, John F. Kennedy High School (2004-2008 and 2009-2010) • Board Member, Guam Amateur Wrestling Federation

“As a coach, I take very seriously the job of preparing wrestlers to be first and foremost mentally prepared to handle the extreme situations they will be in while wrestling,” Fejerang says. “Secondly, we work very hard on getting into top physical condition utilizing sport specific exercises to maximize CONTINUED ON PAGE 30

Chris Shepherd 11 VOLLEYBALL 1 While many athletes aspire to just make an NCAA Division I sports team, Chris Shepherd not only made the team, he garnered MVP honors his senior year at the University of Hawaii at Manoa. Shepherd played the opposite and middle blocker positions and still considers making the UH team and starting for the team in 1991 and 1992 (his junior and senior years) one of his biggest accomplishments in the sport.

These days, most of Shepherd’ court time is as a coach at various levels – including the high school and Guam national team levels – and he’s still racking up the wins.

Most recently, he coached the Guam men’s national volleyball team to a gold medal in the Micronesian Games held earlier this year in Palau. Even with this accomplishment, he’s not stopping just yet. As the national team coach, he still wants some hardware from the Pacific Games next year – the gold kind.

As the coach for the St. John’s School girls’ volleyball team, he can claim at least four IIAAG Girls’ Volleyball league titles and one Far East title. He also holds two IIAAG Boys’ Volleyball League titles as coach.

The basic premise for volleyball is to rack up points by grounding the ball on the opposing side of the court. Points can be earned in a variety of ways including spikes, dinks, serves, and opponent hitting and non-hitting errors. Points from hitting are

CONTINUED FROM PAGE 28

our success on the mat. During our workout sessions, the wrestlers are pushed to their limits and must rely on mental toughness to push through the circuits and overcome all physical limitations. Lastly, we focus on basic fundamental techniques and rules of wrestling,” he adds.

Wrestling is one of the oldest competitive sports, according to the FILA (Fédération Internationale des Luttes Associées) Web site. Many forms of wrestling exist today, including Greco-Roman (holds on upper body only), freestyle and folkstyle among others.

30 the high road OCTOBER 2010

CAREER HIGHLIGHTS

• MVP, University of Hawaii men’s volleyball team (1992) • Top 10, NCAA Division I in hitting percentage • Gold medal, Asics Grand Prix Volleyball Tournament • Gold medal, Aloha State Games • Guam Men’s National Volleyball Team (1999, 2003, 2009) • Gold medal, Guam Men’s National Volleyball Team - 2010 Micronesian Games in Palau • Champions, IIAAG Girls’ Volleyball League (4) • Champions, IIAAG Boys’ Volleyball League (2) • Champions, Girls’ Volleyball - Far East Tournament • Mini South Pacific Games – 2005, Palau

earned only if the ball is hit over the net and lands inside boundary lines of the opposing team’s side. Although smart, hard hit-

The high school league wrestlers compete in collegiate (folkstyle) wrestling, Fejerang says.

TECHNIQUE There are a few ways to win a wrestling match – by fall or pin, by injury, withdrawal, default or disqualification of the opponent, by technical superiority and by points. Wrestlers engage in a combination of takedowns, holds, and locks to gain advantage over their opponents.

“The most common pinning move we see here on Guam is a half nelson,” he added. “The easiest way to prevent it is to al-

“(For) blocking, remember the phrase “ball – SETTER – ball – HITTER,” Shepherd says. “That is what you should look at when blocking – a quick look at the ball, a long look at the setter, an-

other quick look at the ball and a long look at the hitter.”

Having a good vertical leap also helps blockers. “We do plyometric exercises and certain weight training exercises (snatch, power cleans) to increase vertical leap.

These exercises are effective because they train the muscles to be powerful and quick. We want our players to explode off the ground.” ■

ways keep your head up off the matt. If you do get stuck in it, you should look away from the half and peel it off.”

The former All-Island Champion says the most common takedown he sees in competition is the single leg. “To prevent that, you should have a good stance with hands in front guard,” Fejerang adds. “If already in a single, pop your hips into your opponent for pressure and try to stuff their head down or control their grip to break it and pull him up off your leg.”

“For all moves, whether offensive or defensive, they should be done explosively. There is noth-

ing gentle about wrestling; I try to get the wrestlers to do everything with violent explosiveness,” he adds.

Most training involves repetition of moves and situation wrestling, where individuals are put in certain holds and then must fight to finish, reverse or escape from a dangerous situation, he explained. Some exercises include body weight exercises, push ups, sit ups and squats, as well as partner exercises such as double leg squats, high crotch squats or bridging your opponent off of you from your back, he adds. ■

ters rack up many points for their team, tough blockers can also rack up points and demoralize even the best hitters.

TECHNIQUE

Ivan Shiroma and Hal’s Angels 11 FOOTBALL Simply put, Ivan Shiroma knows how to win on the football field through decades of dedication and hard work. Ivan is a son of the late Harold “Hal” Shiroma, touted as the “Godfather of Football” in Guam. Ivan entered the football scene in 1968, suiting up for the Foremost Warriors and later, he moved to the Tamuning Eagles under the direction and coaching of his father. Ivan helped his team go on a crazy 120 game win streak in six years – making them practically invincible in the youth league.

CAREER HIGHLIGHTS

• President, Guam National Youth Football Federation • Head Coach, Moylan’s Hal’s Angels in the GNYFF • Over 40 years of football experience as a player, coach, federation president

Shiroma first tried his hand at coaching in 1980 with the George Washington High School Geckos.

In just his first year, he was able to coach the Geckos to an IFL championship. Since then, he has coached at all levels in Guam – youth, high school and in the men’s league.

In the men’s league, Hal’s Angels, named after his father, proudly

boasts seven championships.

Shiroma is taking his winning ways to the Moylan’s Hal’s Angels youth organization, as well as the Guam National Youth Football Federation (GNYFF) as a whole where he is the president.

The GNYFF is a non-profit organization established in March 17, 2009 and is affiliated with American Youth Football and Cheer, the Worlds Largest Football Family with 17,800 Teams in 50 States. Founding members of the GNYFF were originally part of the Guam Youth Football League and broke away to form the new federation.

To date, about 1,000 boys and girls participate in nine different football and cheer teams in addition to Moylan’s Hal’s Angels.

They include: • The GPO Cowboys • Gatorade Giants • Pacsports Yigo Jets • GTA TeleGuam Raiders • Hawaiian Rock Products Eagles • Guam Shipyard Falcons • 76/Blaze Out Saints • The Gresco LP Gas Wolverines

About 170 volunteer coaches guide the young participants in four different age divisions.

“With nine teams and 1,000 kids, this is the biggest ever,” Shiroma says. “While there are other youth sports that are growing like soccer and rugby, we have seen resurgence in interest for youth football.”

With the GNYFF, the emphasis is not necessarily to have its young participants continuously win on the field, but more so to win in life through the sport of football. “(Organizing the GNYFF) is our small part in providing kids a positive outlet,” the coach says.

“It gives them an opportunity to stay out of trouble and it is also our small way to help fight childhood obesity. With football, we hope to also instill discipline, camaraderie, sportsmanship and respect in the kids. We see that in the Code of Conduct we follow in our games – we have the kids recite it at the beginning of the season.”

To learn more about the Guam National Youth Football Federation, visit http://www.gnyff.com ■

JOSEPH PANGELINAN 11 BASEBALL One of the most harrowing scenarios for a baseball pitcher is to be on the mound in a no-out, bases loaded, bottom of the ninth inning tied game down 3-0 in the count.

CAREER HIGHLIGHTS • Guam National Baseball Team – 2010 Micronesian Games in Palau; 2005 MiniSPG in Palau, 2001 Mobil Games in Saipan • Budweiser Baseball League • NJCAA Baseball - Jefferson State Pioneers Baseball Team in Birmingham, Alabama • IIAAG Baseball – Simon Sanchez Sharks

“Throw ball four, game over, let’s go eat!” jokes Joseph Pangelinan.

With all jokes aside, the righthanded pitcher says, “The game of baseball is built around failure, so in this situation, you have no choice but to challenge the hitter – throw something in the strike zone and hope that he fails by either grounding out or flying out.”

Pangelinan has been suiting up for baseball games for the past 18 years in many different uniforms and in different levels of the game.

In the 18 years, he considers his experience playing with the Jefferson State Pioneers in the NJCAA as his biggest accomplishment thus far and also his most mem-

orable.

TECHNIQUE Like most good pitchers, Pangelinan has his arsenal of pitches, including fastballs, sliders and curve balls. He offers some suggestions to increase pitching speed. “To add some heat to your fastball, the first thing you have to understand is that it takes a lot of hard work and that it doesn’t happen overnight. I was always told, ‘if you want to throw harder, then practice throwing hard.’

Depending on your age, weight lifting, along with flexibility training, shoulder-conditioning exercises and long tosses are some things you can do to help increase your velocity.” ■

THE GBYFF CODE

“I, (state your name), as a member of the Guam National Youth Football Federation, in affiliation with the American Youth Football and Cheer organization, hereby solemnly swear to abide and conduct myself by holding the following code of conduct in high regard: I will have fun!

I will strive to do my best in all that I do!

I will be a good sport, win or lose, be honest, fair and always show good sportsmanship to all coaches, players, officials and fans.

I will uphold the value of commitment to my team.

I will put personal goals aside for the betterment of my team.

I will show courtesy and respect to my teammates, opponents, coaches and others.

I realize that athletic contests, including practice sessions are educational experiences and opportunities and will make the most of these sessions.”

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vision care 10.10

Eye Surgery Options Understanding treatments that can improve your eyesight

By Peter Lombard, M.D. People can surgically obtain clear vision, eliminating the need for glasses or contact lenses. And, this can be a life-changing event for many folks. Many questions and misconceptions exist regarding these procedures - this article should clear some of the air.

Can I get LASIK or PRK on Guam?

What is meant by refractive surgery?

Refractive surgery makes use of a special laser to reshape the surface of your eye, also known as the cornea.

Considering the center of the cornea is only about half a millimeter thick, the lasers must be very precise. But in fact, it typically takes less than 1/10 of a millimeter to be remodeled to achieve the desired effect. The refractive surgery terms most people are familiar with are “LASIK” and “PRK,” and indeed these are the two most common forms of refractive surgery performed in the United States.

Should I get LASIK or PRK? Not everyone is eligible for refractive surgery, depending on factors such as the strength of your prescription, the amount of astigmatism you have, the thickness of your cornea, or other medical conditions that might make this procedure unsafe.

The ultimate visual outcomes for both procedures are essentially identical. Ultimately, the decision to get LASIK or PRK is a discussion you should have with your ophthalmologist, and will depend on the specific characteristics of your eye, and to some degree, personal preference.

The basic technical difference between LASIK and PRK is the 34 the high road OCTOBER 2010

Other reported side effects of both procedures include symptoms like glare, halos, and light sensitivity. Some people will still need to wear glasses or contact lenses for their best vision, and others may require laser “touch ups” to fine-tune their results.

These complications may sound horrible, and they truly can be! But the good news is they are very rare, and in most cases, treatable conditions.

presence or absence of a flap.

In PRK there is no flap created.

The laser is applied directly to the cornea after a brush is applied to remove the very surface layer, or epithelium. In LASIK, a thin flap is cut in the cornea, and carefully lifted. Then the laser is applied to the middle layer of the cornea.

Generally, there is less pain and quicker visual recovery with LASIK. Most LASIK patients are seeing well the very next day with minimal to no pain. Therefore, there is also less time lost from work or school. Conversely, with PRK it often takes up to a week for the vision to recover, and there is significantly more discomfort as the surface layers of the cornea grow back.

The presence of the flap, however, puts one at risk of flap-associated complications.

One reported disadvantage of LASIK is the lifelong presence of the corneal flap, which has the unlikely potential to dislocate with sufficient trauma, even years after the procedure. However, with the newest flap-cutting laser techniques, in actuality it is extremely unlikely for this to ever occur. To put this into perspective, the US Navy has approved LASIK for their pilots and special warfare operators (SEALs).

LASIK sounds so much better, so why would anyone get PRK? In some people, the cornea is simply too thin to safely perform a LASIK procedure. There may be other characteristics of your eyes that might make PRK the better option for you, such as the strength of your prescription or degree of astigmatism. And some people just don’t like the idea of a lifelong flap in the cornea, no matter how low the risk of dislocation later in life.

What are other potential side effects or complications?

Dryness is a possible consequence of both procedures. In LASIK, small folds can develop in the flap. Inflammation may develop at the flap interface, causing blurry vision. And as mentioned, there is the rare risk of a late flap dislocation. LASIK can also predispose one to a cornea condition called ectasia, in which the cornea thins and becomes unstable. In PRK, besides the pain and delayed visual recovery, patients can also get an inflammatory condition that leads to haziness of the cornea.

Hopefully refractive surgery in Guam will be possible in the near future. But so far, no local ophthalmologist has brought a refractive surgery laser to Guam.

Similarly, US Naval Hospital Guam does not yet perform refractive surgery.

Many people in Guam travel to the Philippines to get LASIK or PRK, reportedly for a cost of $500 to $1,000 for both eyes!

This is markedly less expensive than getting the procedure done in the United States, where the out-of-pocket expenses are easily $2,500-$3,000 per eye with the very latest technology and newest lasers. The surgical techniques, equipment, and preoperative evaluation may differ between refractive surgery centers, and it is always prudent to get second opinions.■

Peter Lombard, M.D. comes from a family with strong medical ties to Guam. He is a Lieutenant Commander in the US Navy and was recently assigned to Naval Hospital Guam as the only military ophthalmologist on the island.

He attended the US Naval Academy for undergraduate training, and completed medical school at Johns Hopkins University. The statements expressed here are his own and do not necessarily represent the views of the US Navy or US Government.

live easy 10.10

By Leo Babauta

I’m a pretty positive person — I consider it be one of the keys to the modest success I’ve had in creating new habits and achieving things in the last few years.

I couldn’t have run three marathons without a positive mind set, nor created “Zen Habits,” “mnmlist,” or “The Power of Less.”

I couldn’t have lost 50 lbs., quit smoking, eliminated my debt, or quit my day job.

Positive thinking, as trite as it seems, has changed my life.

I’m not going to sell you on it, but if you’re interested, here’s the condensed guide to changing your own life: • Realize it’s possible, instead of telling yourself why you can’t. Become aware of your self-talk.

• Squash negative thoughts like a bug. Replace them with positive thoughts.

• Love what you have already. Be grateful for your life, your gifts, and other people. Every day.

• Focus on what you have, not on what you haven’t.

• Don’t compare yourself to others.

But be inspired by them.

• Accept criticism with grace. But ignore the naysayers.

• See bad things as a blessing in

disguise.

• See failure as a stepping stone to success.

• Surround yourself by those who are positive.

• Complain less, smile more.

• Imagine that you’re already positive.

• Then become that person in your next act. Focus on this habit first, and you’ll have a much easier time with any other. ■

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.

PLAYING AT 100%

Understanding treatments that can improve your eyesignt

Exlploring common sports injuries

By Peter Lombard, M.D.

Whether or not you’re a competitive athlete or someone who plays sports occasionally, you are at risk of developing sports-related injuries.

In many cases, injuries are a result of overusing a body part.

Other types of injuries can be defined as contact or non-contact injuries that result in a broken bone, torn ligament or tendon. Sometimes an injury is difficult to detect because people have different pain thresholds. Therefore, it’s important that a coach and player evaluate a situation carefully when an injury is suspected. Let’s look at some common injuries and what can be done to address and prevent them.

ACL (Anterior Cruciate Ligament)Tears ACL tears are common in “cutting sports.” The ACL is a ligament inside the knee connecting upper leg bone (femur) with the lower leg bone (tibia).

The ACL maintains knee stability by preventing these bones from moving too far away from each other, either forward or to the side. An ACL is very important to knee function in sports that require lots of sudden stops, starts, and direction changes.

An ACL can thus be strained, and partially or completely torn. The tearing of an ACL is a problem because an athlete will not have the knee stability required to continue playing

36 the high road OCTOBER 2010

cutting sports. They are also at a higher risk of further knee injury.

With an ACL tear, the patient often hears a pop and will have a swollen knee soon after. If this occurs, the person should be evaluated by an orthopedist before returning to the sport because they have a high risk of having experienced an ACL tear.

ACL injuries are more common among female athletes than male athletes. One theory is that women’s hips are wider, and that the upper leg bone comes down to the knee at a sharper angle, placing additional stress on the ACL. There are also hormonal variations between both genders and estrogen may make ligaments looser. There are a few other anatomic variations that may contribute to the higher incidence of ACL tears in females.

Nobody has consistently proven that ACL tears can be prevented. There are however, some activities that can be used to strengthen the body overall to help prevent injuries.

Young females who play sports like soccer and basketball can incorporate plyometrics into their practices to build core strength and muscle memory for sports performance activities. I would encourage coaches who work with young

females to build these types of exercises into their practices.

Shoulder Dislocations Another common injury is a shoulder dislocation, which occurs when the top of the arm bone (humerus) loses contact with the socket of the shoulder blade (scapula). A shoulder dislocation generally occurs after an injury such as a fall or hard sports-related contact. This is an obvious injury that can be recognized on the field because the athlete will be in so much pain and can’t

move the shoulder at all. They know something is wrong, but may not know they have sustained a shoulder dislocation.

Aside from pain, they may be holding the arm at the side, usually slightly away from the body with the forearm at their stomach. X-rays should be obtained to check for any fracture around the joint, and to determine the pattern of the shoulder dislocation. In males less than 20 years old, there is literature to support early arthroscopic treatment of this injury because the re-dislocation rate is 80-90%. The more times a patient dislocates their

0 ON THE INSIDE Sean Fitzsimmons, M.D. demonstrates how a shoulder can be dislocated when stressed during sports activities. shoulder, the risk of arthritis goes higher.

ical electrolytes are lost. If the body isn’t replenished with fluids and electrolytes, dehydration may occur and increase the risk of a heat illness such as heat stroke. On Guam, because of our high heat and humidity it is important to keep hydrated. For example, if there’s an afternoon game

well hydrated can also help prevent muscle cramps which likely occur because of dehydration and electrolyte losses.

Ankle Sprains Ankle sprains are also common injuries. They can occur with an unnatural twisting motion when

it’s important that a coach and player evaluate a situation carefully when an injury is suspected.

Hydration Heat stroke, a severe form of heat-related illness, can cause death in athletes, yet it is largely preventable. When an athlete exercises, the body’s temperature is elevated and the body sweats to cool itself down. As a result, body fluids as well as crit-

— it’s critical to start drinking in the morning and throughout the day. If you plan to exercise for longer than an hour drinking a sports performance drink has been shown to improve performance.

It is also important to limit alcohol the night before strenuous activity because this can cause dehydration. Dehydration greatly increases the risk of heat stroke. Keeping

the foot is planted awkwardly, when the ground is uneven, or when an unusual amount of force is applied to the joint. Ankle sprains are common sports injuries but can also happen during everyday activities such as walking. The treatment is often non-operative and can be summarized with the acronym RICE

— rest, ice, compression and elevation. Remember never to put ice directly on the skin because you can risk getting frost bite. If ankle pain or instability becomes a problem, a formal physical therapy program can often help strengthen the ankle and alleviate pain. ■

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.

NOVEMBER 13, 2010

digital human 10.10

How NaNoWriMo works in 10 easy steps:

Be a novelist in 30 days or less.

Many folks say they’d like to write a novel someday. Well, “Someday,” is November 1 — at least according to islanders from Guam, Saipan, and throughout Micronesia who are teaming up to tackle National Novel Writing Month.

If you’ve ever wanted to write a novel, but never started, this may be exactly the push you need.

The event, which is anchored at www.NaNoWriMo.org, is a worldwide 30-day challenge to write a 50,000 word story as fast as you can without consideration for perfection or commercial appeal.

In short, you’ll take the necessary initial step to writing a book — a first draft. That’s more than most, “someday,” novelists do in a lifetime.

Jane Mack, a CNMI resident who goes by, “Saipanwriter,” on the Nanowrimo website, is the regional liaison for Micronesia. She’s taken part in National Novel Writing Month since 2005.

She said enthusiasm for the project in our region has grown greatly in the years since.

“I wrote alone [in 2005] and reached about 61,000 words. Last year, we had more than 50 people signed up in our region … collectively we wrote 999,226 words! I’n hoping that we’ll reach a million words this year,” she said.

Join in Registering at the NaNoWriMo. org site is easy and free. Once you join, you’ll be able to access all sorts of resources and advice for the beginning novelist. How38 the high road OCTOBER 2010

By Carlo Cariño

NEVER A BAD TIME TO WRITE

1. Sign up for the event by clicking the “Sign Up Now” link at the top of the site. It’s right there above “National.”

2. Check your email and read the ginormous email our noveling robots send you. It will have “Love” in the subject line, and may be hiding in your Junk folder.

During November, many NaNoWriMo participants search for opportunities to keep writing.

3. Log into your account and use the links on the My NaNoWriMo page to set your timezone, affiliate with a region, and tell us a little bit about yourself.

ever, the real benefits begin when you join a regional group. The support of a group of likeminded islanders can help motivate you to complete your objective much more than if you were doing it alone. For Guam, you’ll be joining the Elsewhere:Micronesia region.

Here’s how to join: • Go to http://www.nanowrimo. org/user/register • Enter your name and e-mail address. Select, “Elsewhere: Micronesia,” as your home region in the drop down menu.

• Hit submit and you’ll soon receive a confirmation e-mail, click the included link and your registration is complete!

Meet the group After you’ve set up your profile, be sure to visit the regional forum and introduce yourself. You can do it alone, of course, but there are benefits to communicating with other writers while you take on the challenge. It might even make it easier to finish, Mack said. “[N]aNoWriMo has some strong evidence that shows those who participate online have much higher success rates (which they define as reaching 50,000

words) than those who don’t,” she said. “Writing is, for the most part, a solo act. But it’s so gratifying to write and complete a novel, that those who do so want to spread the word. And that’s what NaNoWriMo has done so well.”

In addition to the group support, NaNoWriMo.org has many tools to keep your progress steady over the course of the 30-day period.

For instance, as you enter your daily word count, the site’s counters will let you know if you’re on pace to finish the 50,000 words in the allotted time.

Be sure to visit Mack’s welcome message in the regional forum for more information on how the event will unfold in our area. ■

Carlo Cariño is a writer, artist, and graphic designer. He lives in Yigo with his wife, Juvy.

He aims to write 80,000 words in this year’s event.

You can follow him on Twitter at www.twitter.com/itsjustcarlo or view his less-focused blog at www.itsjustcarlo.com.

4. Begin procrastinating by reading through all the great advice and funny stories in the forums. Post some stories and questions of your own. Get excited. Get nervous. Try to rope someone else into doing this with you.

Eat lots of chocolate and stockpile noveling rewards.

5. On November 1, begin writing your novel. Your goal is to write a 50,000-word novel by midnight, local time, on November 30th. You write on your own computer, using whatever software you prefer.

6. This is not as scary as it sounds.

7. Starting November 1, you can update your word count in that box at the top of the site, and post excerpts of your work for others to read.

Watch your word-count accumulate and story take shape. Feel a little giddy.

8. Write with other NaNoWriMo participants in your area.

Write by yourself. Write.

Write. Write.

9. If you write 50,000 words of fiction by midnight, local time, November 30th, you can upload your novel for official verification, and be added to our hallowed Winner’s Page and receive a handsome winner’s certificate and web badge. We’ll post step-by-step instructions on how to scramble and upload your novel starting in mid-November.

10. Win or lose, you rock for even trying.

Source: www.nanowrimo.org

SOCIAL STUDIES: SPORTS EDITION A

B

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

C

Here’s what they said.

Q: What do you think it will take to

A. Carla Borja

make Guam athletics more competitive on the international stage?

Borja: There are many local athletes with great skill and talent.

But it never hurts to become faster and stronger and practice in your sport of choice as much as possible so that you can develop your skills to your utmost potential.

But outside of your sports season, where does an athlete go to train?

If you don’t have the finances to pay for a personal trainer, gym membership, or off-island sports camp, you hit the wall.

Lujan: It all starts with the athlete’s desire. If Guam athletes want to reach the caliber of competition at an international level it will take more than talent. It will take a culmination of training methods, sports knowledge and discipline. Athletes who have the opportunity to go off-island for meets and clinics have a feel for

a high-level of play and can share their knowledge with those who are interested. It would be great to have the facilities to necessitate the sports programs, but again, it is all about desire.

Borja:

I too would suggest that Guam’s leaders look into building a multi sports training facility where only those active in competitive sports may train at minimal cost. Where would the money come from you ask?

Grants, loans, organizations, fund raisers, international and national sports groups and events. The best way to tackle this major project would be to have a nonprofit board oversee and run such a facility with certified staff and coaches that can ensure that each competitive athlete from football to martial arts has a place

to continuously train.

Rupley:

We should streamline the standards for participation and house all related information and contacts in one location. Make the information readily available and user friendly. Include all sports and divisions on one site.We could promote an open door policy to encourage those interested in sports to learn more and hope they participate… There could be inter-agency coordination. There are many entities on Guam for sports but they are scattered. It appears that this chaos causes too much confusion and the lack of cooperation between the agencies only creates frustration.

The real action of cooperation and coordination is essential to the success of sports on Guam.

Metgot Team Coordinator, Moylan’s Hal’s Angels Sports watched: football, basketball, MMA, boxing Sports participate in: basketball, boxing

B. Manny Lujan Calvo’s Insurance marketing Sport played: American Football Sport watched: American Football

C. Ray Rupley

Executive Office Manager/Vocational Advisor, Oasis Empowerment Center Sport played: beach volleyball Sports watched: basketball, soccer

Q: How do you think the community can help build up the island’s sports program?

Lujan: I feel that the community is very supportive of sports programs. Businesses and villages being sponsors for teams and organizations have always been instrumental to Guam sports. Recognition of athletes through media has also helped in this area. We should be more supportive by attending events and getting more involved. Guam being in the Little League World Series could not have been possible without

the support of the community.

Borja: The community can and should take a more active role in helping to build the island’s sports program. Outside of a multi sports training facility, the best thing the community can do is give. Sports programs need money, personnel, time, effort, dedication, commitment, and money. The island of Guam already does so much to help youth and athletic competitors so they

simply need to continue that effort by way of corporate sponsorships, donations of training equipment, and disposable equipment such as balls, protective gear, and uniforms.

Rupley:

Strength in numbers is definitely important, but direction is needed in order to really garner community support…expectations must be known and realistic standards set that are achievable.

borja: Civic organizations can adopt-a-facility and help maintain it for future use by taking on some if not all of the financial burden for maintenance and repairs. This is being done now by many organizations and community partners and the continuity of such commitment and dedication to the island’s sports programs is greatly needed and appreciated.

bright ideas 10.10

My best friend Lucy and I share more than the same birthday.

We both have visual processing issues.

We can understand each other’s way of relating to the world without pictures and navigating with our use of sound. I wish I could say we were like dolphins and travel through the world using sonar, that would be cool. But it is really not like that. We are both better at handling sound then pictures, so we have to talk ourselves through life.

For instance, if I want to organize my closet, I have to talk through it. What goes where, because I can’t picture it. This leads to some funny looks, and now after 19 years of marriage, I have learned that sometimes it is better to talk in your head, if you don’t want the people around you to assume you are crazy. Figuring out where I am in space is an issue as well. I try to park in the same area at the mall, that way I can find my car. When I go walking or enter a building, I use the same route, unless I am prepared to get lost.

I think it is good that I ended up on an island since I can never get too lost, because eventually I will hit water.

When in school, Lucy struggled to learn to read. She also could never learn to spell and her handwriting is awful. She is a great orator, but the written word intimidates her. She blinked a lot and held her books at a funny angle. I had problems with reversals of B and D and 6 and 9. But as long 40 the high road OCTOBER 2010

Signs or risk factors that your child may have this disorder:

SIGNS: DOES YOUR CHILD HAvE Difficulty with concepts of left and right and up and down?

as I could hear what the number or letter sounded like, I could figure it out. I had a hard time with depth perception and often knocked things over and tripped.

Visual motor tasks were also a challenge.

Encourage art classes and sports ... Our brain has a great deal of plasticity and by working on skills, we can improve.

So things like jumping rope or catching a ball were not easy.

Even today, attending a yoga or Zumba class, I am usually the one going my own direction. My eyes just can’t seem to tell my hands or feet where to go. But there is nothing wrong with my eyes or Lucy’s. Instead, we suffer from a very common learning disorder.

There are a few main areas that visual processing disorders may affect: organizing the position and shape of what is seen, difficulty seeing differences in color, shape, distance, and the orientation of objects, and visual motor skills issues, where the eyes can’t seem to tell the body what to do. When

visual imagery is poor, things like word math problems and comprehension which requires seeing the object becomes a challenge.

If you suspect your child may be suffering from this disorder, the good news is treatment can help.

If he or she practices picturing and using these skills he or she can improve. The first step would be to have your child tested by the school system, psychologist, or an educational specialist, like myself to determine if there’s a problem.

Then if a problem is discovered, find a specialist who is able to work with these disorders.

At home you can play simple games, like telling the child to organize colored wooden blocks in patterns. For example say “I see one yellow block on top of a blue block” and see if the child can follow your instructions. Have the child practice drawing maps of his or her neighborhood or classroom. Work on puzzles and models. Encourage art classes and sports, even if the child struggles.

Our brain has a great deal of plasticity and by working on skills, we can improve. I have found that my work with students has improved my skills. So although I may still get lost and need to

• Slow or delayed mastery of reading • Frequently loses places while reading • Difficulty learning from maps or graphs • Difficulty processing spaces between words or math symbols • Has unusual difficulty with letter confusion and reversals (substituting b for d, p for q, or m for w) • Has difficulty with tasks that require switching vision from near to far, like copying off the chalk board • Difficulty with coordination and balance • Has a tendency to get lost or lose things • Has difficulty learning which desk or classroom is his/hers • Tends to interrupt in conversations • Has a tendency to miss social cues or subtle facial expressions • Difficulty with left and right and up and down • Prematurity, birth trauma, or head injury

“talk” through life, I can now easily recognize left and right. Well maybe just my own left and right, but at least that’s a start. ■ 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.