PHILIPPINES
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MAY-JUNE 2015
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ERWAN HEUSS
A NO-NONS DRY LAND WORKOUT
RAISING STARMAILTIESHINLESPTOERTSS FA
H S A L P S BIG THE
S THE
G SWIMMING BRIN
CLOSER N E V E Y IL M FA R SILAMO
TOGETHER
CONTENTS
EDITOR’S NOTE
W
elcome to the hottest summer on record! What better way to while the heat away than to find the nearest body of water and go for a dip (or two)? If you aren’t swimming yet, this is the perfect time to start.
Since summer is swimming and means time with the family, we’ve brought together “Swim Families.” In this issue, they share how swimming has brought their family closer. They train together and found that a sport, may it be swimming or otherwise, can truly deepen family ties. These families--the Silamors, Laras, Pogiongkos, and Ramoses--have discovered a whole new way of enjoying swimming as a sport and aiming for goals as one.
MONIQUE GRANADA-MORALES
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Health, Nutrition, and Wellness Start Them Young By Erwan Heussaff
Keep Hydrated! By Chris Everingham
3 Strength & Conditioning Dry Land Training By Coach Nomar Alferos 4
Reviews Winning Circle Gears and gadgets to help you get to the top
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The Will to Tri The Ramos family makes its mark in the triathlon world
ON THE COVER Cris Silamor is wearing a sports bra, two-piece bikini, cover-up, and Arena ladies’ board shorts. Jason is wearing Arena towel and men’s board shorts. The Silamor Girls are wearing junior girls’ one piece training suit. Arena is available at its Shangri-La Plaza, SM North EDSA, and UP Town Center concept stores. Shot on location at MDSF Swim Center in Baliuag, Bulacan.
Editorial Associate Lucky Lizarondo Design & Layout Christopher Garperio Contributors Erwan Heussaff, Chris Everingham, Coach Nomar Alferos, Dave Retuya Photographer Tootoots Leyesa Shoot Art Director Lucky Lizarondo Hair and Make-up Artist Sheena Ruiz Manio Special thanks to: Natasha Legarda, Garmin, Speedo, AQATX, Arena Publisher Sports R Us Website www.swim.ph Email swim.mag.ph@gmail.com Facebook facebook.com/swimphilippines Instagram swimmagph Twitter @swimmagph
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The Big Splash! The Silamors sing praises for swimming
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Thirst for Excellence: Meet the Lara family
8 Just Add Water: Meet the Pogiongko family 9
Be Seen
11 In Depth 12 Events 13 Special Feature: Todd Schmitz in Manila
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N/WELLNES
RITIO HEALTH/NUT
START THEM YOUNG
Q BY ERWAN HEUSSAFF
HOW DO I MAKE MY KIDS EAT HEALTHIER?
ANSWER: It goes without saying that kids will not do what you are incapable of doing, so if you want your child to eat healthy and try everything, you need to follow suit as well. Here are some of my tips to broaden food horizons for your offspring: • Plan all meals and stick to a schedule. Make sure that you have something planned for all meals and snacks. That way it’s harder to stray. • Make sure every meal is balanced. You need some carbs (carbs can also be vegetables), proteins, fats, fruits, and vegetables. • Do not keep junk food accessible every day. They are good to keep around as a treat from time to time, but make sure they are out of reach. • Eat the same thing your kids are eating and vice versa. Say no to kiddie meals. • For every meal, try to introduce different ingredients and flavor profiles (sour, spicy, etc) and see what works. Serve two types of vegetables, for example, and have them choose the one they prefer. • Make sure you stick to your guns. Lay down the rules and stick to them. • Be a role model. • When you have presented the food, leave it at that. Don’t force them to eat anything. • Dinners should become fun and not a chore. • Keep the food fresh and simple. • Try as much as possible to make things from scratch. If you have the space, grow some of your own vegetables so kids get to help in the process. • Have kid-friendly tools in the kitchen so they can help you cook. • Make eating an adventure. Bring your kids to food festivals, markets, and supermarkets. Tell them to ask the sellers or growers questions. • Explain the purpose of each ingredient. • Have a couple of meals that you know for sure your kids will like and that are also very nutritious. That way you always have something for emergency purposes and for last minute preparations. • Reinvent vegetables. Turn broccoli into beef patties, turn cauliflower to look like mashed potatoes, stuff your pork with shaved Brussels sprouts, add Greek yogurt to your soups instead of heavy cream, make soup out of a combination of vegetables, etc. You get it. • To make sure your kids don’t feel left out when they talk to their friends or see other kinds of food outside of the household, always make sure to integrate treats into their eating plan. They are kids after all. Erwan Heussaff is a restaurateur and the blogger behind thefatkidinside.com. The above was culled from an entry on his blog.
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KEEP HYDRATED!
BY CHRIS EVERINGHAM
The average adult should aim for at least 8 cups a day of just water (250ml per cup x 8 = 2L). During the summer, this is particularly essential as water has a key role in thermoregulation. Children and small kids are at even more risk of incurring a heat stroke and overheating, so they need to drink water throughout the day. Here are some tips to keep you hydrated: • Carry a water bottle to help you keep track of how much water you've drank. • Download an app to help you count how many cups you've taken. • Add a squeeze of lemon or pinch of unbleached, seasalt to help improve the taste of water. Slices of a citrus fruit or cucumber may work as well. • Keep hydrated while swimming. Even though you're in the pool, you might still be sweating.You just don't notice it. It's thus important to replenish the water you lost through sweat. • After swimming, continue to drink water as tolerated to replace any sweat loss.
Chris Everingham is a member of the Philippine National Rugby Team. He is also the team nutritionist.
G CONDITIONIN STRENGTH &
DRY LAND TRAINING
A dry land workout is extremely important when you’re intent on improving your speed in the water. BY COACH NOMAR ALFEROS
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dry land workout is as important as training in the pool for swimmers. The water is anunstable environment, so core stability with shoulder and hip contralateral activation and coordination is a must for all swimmers. The purpose of these exercises is to develop integrative power distribution on swimmingspecific musculature and to incorporate mobility and stability. Do some dynamic warmup before and static stretching after the main program to prevent injury and minimize the occurrence of delayed onset muscle soreness (DOMS). Make sure that your form and position are correct first, then slowly build up to a faster tempo and heavier resistance.
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SWIM PULLS IN ELASTIC TUBING Instruction: Anchor the elastic tubing into a fixed pole in the middle of the tubing to be able to use both handles. From a semisquat position, bend over the trunk and raise both arms over head just like in the streamline position. Pull the tubing on the right side first mimicking the pulls on a side crawl stroke and integrate core rotation during each pull. Maintain your head down, looking at the floor with your spine in neutral position. Finish the set with the right arm then switch to the left arm. Do three sets of 20 repetitions each side.
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WIDE STANCE PLANK WITH OPPOSITE ARM AND LEG LIFT Instruction: Start in a plank position with both feet wider than your shoulders. Hold your left foot and right arm off the floor for 2 to 3 seconds, then switch arms and legs. Repeat. Do three sets of 10 to 12 repetitions.
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DRY LAND V-POSITION FLUTTER KICKS Instruction: From a long sitting position, place your hands on the side of your butt. Slightly lean backwards, bending your elbows. Raise both legs two inches from the floor with toes pointed and alternately lift the right leg from the hip, leaving the left leg extended and hung. Do it alternately just like a flutter kick. Do three sets of 30 to 40 repetitions.
LEG SHUFFLES WITH DUMBBELL PRESS Instruction: Hold a dumbbell on both hands and place them on the side, shoulder level.Offset position on the legs with one foot away from each other and stand tiptoed on both feet. Do alternate shuffling of the legs, bouncing only on the ankles with both knees keeping slightly bent. Raise both dumbbells overhead like a military press but with a faster tempo to keep up with the leg shuffling. Do three sets of 15 to 20 repetitions.
Coach Nomar Alferos is the Fitness Program Developer of Sante IMPACT System. You may contact him through sirnomaralferos@gmail.com or 09989639105. Sante IMPACT System is located at Units 36 to 40 Upper Ground ETON Cyberpod Corinthian, Ortigas Avenue, Quezon City. Call Sante at (02) 9972683
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REVIEWS SPEEDO LZR RACER X Speedo gears up for the 2016 Rio Olympics with the introduction of the LZR Racer X. Overall, I give this suit an A. With improvements to the fit coupled with the reliability of the Speedo brand, you can count on this suit for high performance. Offering high- and low-waisted options as well as half sizes, Speedo has given us the ability to customize this suit to whatever gives us the most confidence. Available at Speedo Concept Stores Nationwide
BEACH HUT MAX 100++SPF Despite its high SPF, Beach Hut Max 100++SPF is very light on skin and gets absorbed easily. It also doesn’t leave a white mark after application and there’s no weird or strong scent. My skin is slightly sensitive, but I did not get any allergic reaction nor experience any irritation. I also didn’t get dark even after prolonged exposure to the sun. Available nationwide
GARMIN FORERUNNER 920XT Garmin Forerunner 920xt brings together in one unit a fistful of new features found on many recent Garmin devices across the health and fitness landscape. There are also some completely new features like metronome cycling and VO2MX. Available at Garmin Concept store at 3/F Glorieta 5
. u get to the top yo lp e h l il w ts e d gadg These gears an
E L C R I C G WINNIN TYR AVICTOR The Avictor Swimsuit is TYR’s fastest and most innovative technical swimsuit. It showcases an unprecedented combination of advanced hydrosphere technology, speed dry fabrication, and high-tech super flex bonding. Made in the US, it is 70 percent nylon and 30 percent lycra spandex. Made in the USA Available at Sports Resources Inc. Call 6517777.
GARMIN VIVOSMART Garmin Vivosmart does everything you'd expect a fitness gadget to do: track steps made, calories burned, distance traveled, and hours slept. Plus, it also has an OLED screen to show your email and text messages, Twitter and Facebook notifications, and incoming calls. In essence, it's a fullfledged fitness tracker that also acts like a full-fledged smart watch. Available at Garmin Concept store at 3/F Glorieta 5
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JUST IN TIME Very light and portable, the advantage of it being battery-operated is that you can move it anywhere around the pool. It’s a must-have for coaching swimmers and triathletes.--Jenny Guerrero, 2000 Sydney Olympian and Ace Seawolves Swim Team Coach Available at Swim Gears, 0916-6644843
TRI FAMILY
THE WILL TO TRI
The Ramos family is slowly making its mark in the triathlon world. Here’s how their journey began, and how they’re making things work together.
MILESTONE EVENTS
The Ramoses' most memorable races to date!
NAGT 2014: The first event that Jet and Josh joined together. They both earned podium standings. Anvaya Tri: The first event that Jet, Josh, and Dash were together. Josh's bike crash made him realize the importance of safety in sports. Alaska Iron Kids: Josh and Dash participated with Dash placing first in the 6- to 8-year-old category.
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t all started with Lou Ramos. Wanting to lose some weight, she took to running at five in the morning. Her husband Jet soon followed, hopping on a bike with the hope of eventually doing a triathlon. In no time, their kids Josh, 13, and Dash, 8, got into the picture too. The entire brood started training together with their youngest, six-year-old Arrow, as their biggest cheerleader.
Bohol Safeguard 5150: The first tri event that Jet and Lou both participated in. Jet placed second in the individual event. Lou joined the relay category, and topped the event with her teammates.
Lou says, “Triathlon has allowed the family to do something together while doing it all for the glory of God. It has been a very personal journey for all of us because it is what He has been using to mold and shape us. Through triathlon, we discovered the awesomeness of living a healthy lifestyle. It has allowed us to enjoy eating healthier stuff, it has kept us active every day, and it has truly been super fun!”
Yellowcab DIY Tri: Jet and Lou joined individually, and earned podium standings.
SWIM: How did triathlon improve your relationship as a family? Lou: Long before I started running, Jet and I would amuse ourselves by spending late night
outs and doing unhealthy stuff. When God gave us triathlon, we spent more time with the kids. When we all got into tri, training days would be spent together. On the dinner table, we have so many stories to share, training ideas to contribute. It has truly been a God-given opportunity that has brought us so much closer together through triumphs and frustrations. SWIM: How do you support each other in triathlon? Lou: Most importantly, we pray together especially when we have upcoming events. We discuss the training plan of the kids. Jet being the most experienced one, shares his insights and stories with the kids. The boys have a swim coach who trains them but for everything else, Jet is the one who basically trains them. SWIM: What is your advice for families who want to participate in triathlons? Lou: It all begins with the heart's desire and the will to start. Each member will have different goals in mind but what is essential is that every member contributes to the success of each.
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The Silamor Girls are wearing junior girls' half-spats and summer silicon caps. These are available at Arena Shangri-La Plaza, SM North EDSA, and UP Town Center concept stores.
THE BIG SPLASH!
6 SWIM PHILIPPINES
The Silamors share the many benefits of swimming for the whole family. BY DAVE RETUYA
Cris is wearing Arena ladies’ shirt and board shorts. Jason is wearing Arena men’s shirt and board shorts. The Silamor Girls are wearing junior rash guards. These are available at Arena Shangri-La Plaza, SM North EDSA, and UP Town Center concept stores.
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wimming is not just a sport, it's a way of life. Swimming is not only fun and refreshing, it's good for your well-being too! This is why it's one of the best recreational activities for the whole family. Take it from the Silamors, a family that spends an inordinate amount of their time in the water. Maria Christina Silamor, wife of Jason and mother of Finela Blanca, 10, and Calista Felise, 9, says their interest in swimming started when the kids were just babies. “They would extend their bathing time in the bathtub because they love moving in the water. When they learned how to swim, we went snorkeling in the ocean and fed the fishes. I saw my kids under the sea exploring the corals and sea creatures. It was priceless,” says Maria Christina. Jason has been swimming since his elementary days. Finela and Calista also learned to swim at an early age and eventually joined swimming competitions. During the season, Jason takes charge of the girls' training. During the off season, they swim three times a week. Christina likes swimming in the morning when everyone's still asleep. Suffice it to say that the Silamors love going to resort destinations where they spend a lot of time on the pool or at the beach. Shangri-La Edsa, Shangri-La Mactan, Anvaya Cove are among their favorites.
But more than giving them an opportunity to bond as a family, swimming has changed their lives for the better. Before they went into competitive swimming, they led unhealthy lifestyles. She recalls, “Jason and I would stay up late at night. He used to smoke and drink with friends. When swimming and triathlon came into our lives, it totally changed our body clocks.”
More than giving them an opportunity to bond as a family, swimming has changed the lives of the Silamors for the better.
They not only slept early, they also became more discriminate about their food choices. They learned how to manage their time, enabling them to become more productive. They had a lot of fun too! When they went out of town to participate in sports events, they made sure to do a bit underwater exploration too. She adds, “We really do enjoy exploring the underwater world because we are confident in moving around water.” About three years ago, the Silamors decided to establish the MDSF Swim Center in Bulacan. It was their way of sharing the many lessons that they have learned from swimming to other families. Through swimming, the Silamors believe that families will not only grow closer together, they will also learn to be more disciplined, resilient, and open to challenges. That's a big splash indeed!
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FEATURE
JUST ADD WATER Meet the Pogiongko family
Thirst for Excellence
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T
he swimming pool is where Anna Pabalan met her future husband Philip Pogiongko. They were both members of the San Beda University swim team, and spent many hours training together.
It wasn't surprising then that when the two eventually got married and started a family, swimming would still be a part of their lives. All of their children are competitive swimmers. Seventeen-year-old Alyssa Nicole (Yssa) was named the third most outstanding swimmer at the 2014 Thanyapura Phuket Thailand Invitational Meet and the Most Outstanding Swimmer at the 2015 Speedo All Girls Swimming Competition. Andrae Miguel (Gogoy), 16, snagged six golds and a silver at the 2014 90th National Collegiate Athletic Association, and one gold and one silver at the 2014 Palarong Pambansa. Last but not least, 10-yearold Angela Patrice (Shobe) has earned a silver at the D-League in the Quezon City Sports Club in 2014 and another silver in the 2015 Speedo All Girls Interschool Swimming Championship. Anna says, “Swimming is a year in, year out activity for our family. All our family outings and out-of-the-country activities depend on where the kids are competing.” They have also traveled all over the Philippines for the Palarong Pambansa. These trips Anna and Phillip have taken as opportunities to teach their children about the country's different cultures and as occasions to enjoy the country's beautiful beaches and spectacular dive sites. “Swimming is a fun activity for us as a family,” says Anna. More than that, Anna says swimming has taught their children important life skills. By joining swim teams, they have learned how to manage their time between training, studying, and pursuing other interests. Yes, the kids have other interests apart from swimming. Gogoy likes playing basketball, Yssa is into the arts, and Shobe likes dancing and watching movies. They have also developed a winning attitude. Anna ends, “Basically, swimming runs in the family. We are like a fish family; just add water.”
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Meet the Lara family
xcellence runs in the Lara family. Louie was a member of the swim team from the University of the Philippines which broke a UAAP 4x100 meter relay record. Maedel was a member of the UAAP Women's Champion Team in 1989. She was the captain. Their children Billy, 16, Anne, 12, and Paul, 9 are competitive swimmers as well, performing remarkably well in competitions here and abroad, from the Palarong Pambansa and Batang Pinoy to Hong Kong Mantas and Singapore National Age Group Championships. “We love the sport,” they say. “It has given us so much and has played and will continue to play a key role in our lives. And we're not talking about medals and trophies, which incidentally are stashed away in boxes, and not displayed in our house. We're talking about the journey that a swimmer takes.” Of course, Louie and Maedel met each other through swimming. The children first started swimming for fun, but were soon joining competitions by the time they were seven. It was through swimming that they were able to form lifelong friendships, learn the value of hard work and the importance of discipline, and experience the joys of teamwork. “What started as recreation has grown into a lifelong passion,” the Laras say. “From swimming, we have learned valuable life skills and lessons, such as perseverance, leadership, tenacity, and being gracious in victory and defeat. Time management is an important take home from swimming. Our kids have not allowed their sport to affect their studies. On the contrary, they are doing very well, reaping academic awards consistently.” They end: “This love for our sport continues. To this day, we support the UP Varsity Swim Team in whatever way we can: fund raising, pep talks, food fests, and cheering at every UAAP competition. We are also very active with our children's swim club, Elizabeth Seton Saints.”
BE SEEN
ll Girls A d n a s y o B l Speedo Al ntiago Zobel, Ayala Alabang De La Salle Sa uary 22, 2015 Febr
mer 2015 m u S g n i r p Speedo S ion Show h s a F n o i t c e 15 Coll bruary 18, 20 Fe ity Center Glorietta Activ
SWIM PHILIPPINES
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BE SEEN
Bataan l Internationa on lde th Tris a Acuzar as in Filip Las Casa -30, 2014 November 29
i C1,u20p15 Braroy.31C– eFecbrua ry
Janu
bel
De La Salle Zo
pines p i l i h P e g n e l Chal (Subic-Bataan) ch, Subic Bay Adventure Bea , 2015 February 21
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IN-DEPTH
FEATURED COACH
Noel “Coach Bong” Estocado Ilustre
Head Coach of Green Mariners Swim Club, Saint Jude Catholic School Swim Team, and St. Peter the Apostle School Swim Team
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How did you get started? I wanted my own kids to enroll in reputable schools in college, but since we’re not that well off, I thought the best solution would be through swimming scholarships. That’s when I started coaching, with my own kids.
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What are you like as a coach? Strict when it’s needed, but friendly outside the pool.
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What has been your best achievement thus far? When my son, Sacho, whom I personally guided and coached, won medals in 38th SEA Age Group Swimming Championships.
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How do you motivate your swimmers? By praising them when they had a good swim during practice, and then telling them, “You have plenty of room for improvement.”
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What is your goal as a coach? To produce an Olympian swimmer
Green Mariners Swim Club (GMSC)
FEATURED TEAM
Though GMSC only trains four times a week, it has produced swimmers who have won in the Palarong Pambansa and who became varsity swimmers of De La Salle University and Ateneo de Manila University. Number of swimmers in the team: 120 swimmers from different schools such as Saint Jude Catholic School, St. Peter the Apostle School, Notre Dame of Greater Manila, and St. Paul College of Makati Where is the team based? Emilio Aguinaldo College Sports Center, General Luna Street, Ermita Manila
Steven Francis Chan Ho Date of Birth: December 24, 2001 School: St. Jude Catholic School Team: Green Mariners Swim Club Coach: Coach Bong Illustre
FEATUREDR SW IM M E
What are your favorite events and best time? 100 Backstroke 1:05 and 400 IM 5:08 What is your greatest achievement? When I joined the G-League Competition for the first time and won. What is your typical day like? Swim, study, rest, swim What are your future goals? SEA Games, Olympics Who do you look up to? My parents How would you describe yourself as a swimmer? Relentless, competitive
SWIM PHILIPPINES
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SWIM KIDS ERITCH FAITH DEL MUNDO CHAVEZ AGE: 8 years old BIRTHDAY: September 28, 2006 FAVORITE EVENT: Freestyle WHAT I WANT TO BE WHEN I GROW UP: Architect PERSON I LOOK UP TO: Parents HOBBIES: Swimming, arts and crafts, watching cartoons and listening to One Direction WHAT I LOVE MOST ABOUT SWIMMING: I love swimming because it is fun. I enjoy every minute in the water. It instills in me a positive outlook in life.
EIRIK JUDIEL R. RIVERA AGE: 9 years old BIRTHDAY: July 3, 2005 FAVORITE EVENT: 50m Butterfly WHAT I WANT TO BE WHEN I GROW UP: Dentist PERSON I LOOK UP TO: Michael Phelps HOBBIES: Swim and play computer games WHAT I LOVE MOST ABOUT SWIMMING: Relay events
EVENTS April 2015 Speedo G-League Swim Series CNL & CAR Legs 1 & 2 Venue: Dagupan City Date: April 18-19, 2015 Ironkids Aquathlon Venue: The Village Sports Club Date: April 19, 2015 51st Milo/PRAM Malaysia Invitational Age Group Swimming Championships 2015 Venue: National Aquatic Center Bukit Jalil, KL, Malaysia Date: April 24-26, 2015 2015 Speedo G-League Swim Series NCR Leg 2 Venue: TBA Date: April 25-26, 2015
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MONIQUE S. RAMAS-UYPITCHING AGE: 9 years old BIRTHDAY: Feb. 28, 2006 FAVORITE EVENT: 50m Breaststroke, 100m breaststroke WHAT I WANT TO BE WHEN I GROW UP: I want to be a doctor someday so I can take care of sick people. PERSON I LOOK UP TO: I admire my parents because they have always supported me and taught me that I can achieve anything I want as long as I pray for it, work hard, and believe that I can make it. HOBBIES: I also love to dance ballet, play the piano, and sing. WHAT I LOVE MOST ABOUT SWIMMING: I get to make a lot of new friends and meet a lot of cool kids who love to swim as much as I do.
Subit ASTC Asian Triathlon Cup Venue: Subic Bay Freeport Date: April 25 – 26
Dipolog Centennial Triathlon Venue: Dipolog City, Phlippines Date: May 18-19, 2015
2015 Speedo G-League Swim Series NCR Leg 3 Venue: TBA Date: May 9-10, 2015
Defy 123 Tri Venue: The Bellevue Resort, Panglao Island, Bohol Date: May 24, 2015
2015 Speedo G-League Swim Series CNL|PAL|VIS|MIN Leg 4 Venue: TBA Date: May 10, 2015
June
May
Speedo Swim Carnival Venue: Philippine Columbian Association Date: June 6, 2015
Pilipinas Duathlon Series Leg 2 Venue: Eagle Ridge Golf and Country Club, Gen. Trias, Cavite Date: May 10, 2015
28th SEA Games Venue: Singapore Date: June 6-11, 2015
Triman Triathlon Venue: Fontana, Clark Date: May 17, 2015
Yellow Cab Challenge Camsur Venue: Camsur Watersport Center Date: June 14, 2015
SPECIAL
EVENTS
Movie l l a W e h T h Touc hmitz c S d d o T h c with Coa sons Galleria Cinema 2 Robin , 3pm and 5pm March 29, 2015
Elite S S L B z t i m h Sc Coach Todrd mp T aining Caala Alabang Ay ntiago Zobel, De La Salle Sa 1, 2015 l ri Ap – 29 March
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Shangri-La Plaza, Level 6 East Wing • SM North EDSA, G/F Annex