Saturday, January 26, 2013

GenSan's Team Matutum on Runner's World Philippines

Running has become more than a passion; it is a lifestyle for us, Team Matutum, a mother group of runners from the areas of General Santos City, Tampakan, and Sarangani Province.

We have covered as many trails as possible, the ones where typical road runners can't possibly pass through but have been quite a delight and pride for us trail runners.

The Team Matutum on their traditional jump shot on Tambler Trail
So, apart from exploring our  hometown and promoting healthy lifestyle through running, eco - preservation has become an advocacy that tree planting is run requirement.
the 1st Quarter Edition of Runner's World Philippines 2013
But, what delights us more is to see once again our very own hometown as one pleasing running turf on a world renown running magazine, the Runner's World Philippines Jan - March 2013 edition.
My fellow runners on Brgy Mabuhay Trail
Thanks to the constant presence of our running photography master Arnel Joshua Lim for having again his running  pictures published and highlighted on known print. He might as well find quality business card printers   for  his own business card.

So, congratulations Team Matutum and cheers to running! Grab your Runner's World copy now.


When Your Kid is Bullied

Having a school kid is never easy but to have him or her beaten or harassed by a fellow school or classmate, then, the pressure and tension can be higher.

Just recently, a friend had inquired of what should be done when her  daughter was coerced to give in a money or else she would be hurt. This incident has previously occurred and had been experienced by other students as well.

So, as a parent of the one being bullied, what should you do? In the Philippines, a recent act entitled "  AN ACT REQUIRING ALL ELEMENTARY AND SECONDARY SCHOOLS TO ADOPT  POLICIES TO PREVENT AND ADDRESS THE ACTS OF BULLYING IN THEIR INSTITUTIONS" was passed and now on its next review proposes that schools must have clear-cut policies on how to address and solve the issues of bullying.

Bullying should never be ignored and as such, parents and school personnel must collectively do something to prevent or to correct such unwanted activity.Bullying contributes  highly to  school dropout rates and  higher rates of depression, social anxiety, suicidal ideation, aggression, and academic problems.

As a parent, you can probe with your kid how he or she is bullied at school, and discuss these concerns with the school authorities.  So, watch out for a change in behavior. Assistance from pediatrician, psychiatrists, and clinicians can be sought to address the issues of mental disorder or lapses among others.

Bullying is dangerous as cases of deaths can be linked to this cause. So, a strong and solid legislation and school's vigilance and actions can quite curb bullying.


Bullying in America: Time to Confront National Crisis Experts Say

Serious Bullying 

Anti - Bullying Act of the Philippines


Tuesday, January 22, 2013

Friendship in Marriage

In my other post, Tips to Boosting Your Marriage,  I mentioned that lasting and solid marriage is no one - way street and that I quite agree that  to make marriage more lasting, partners must make committed efforts to keep the marriage work through religious faith, economic freedom, quality time among others.

playing airsoft game together on weekends in between running and biking

But, one of the things that we must not forego is the fact that romance or dating must be frequently done that must be free from home or work pressures.

So, doing things together like cleaning the house, attending to the kids or pursuing sports like biking / running or any other recreational activity like yoga on bolster can foster bonding and friendship with your spouse.

My husband and I, married for 11 years, had recently changed our priorities to mean just U-S. So, I decided to go parttime with my job, so, I can have time to attend to my partner and kid. But, along with this time adjustment, I got to change my  social skills to include playtime with friends through running, biking, airsoft.

The idea is to make quality quantity time together and sharing the same passion or two can quite help.


Tips to Boosting Your Marriage

I am no marriage expert; in fact, I have my own lapses in the M world but having to exert to make marriage work is a constant work and a revelation.

So, what do experts say about keeping the marriage strong and healthy? Let us find out.

Stacy Kaiser, licensed psychotherapist, on CNN Today stated that common traits of happy and solid marriage include a fusion of traditional values like religious faith, commitment, support of friends and family, a sound economic foundation provided by a good job and quality family time with few of the more modern factors which are  shared housework, good sex, marital generosity, date nights and having a college degree.

On, Matthew Boggs and Jason Miller presented the traits that keep marriages over  40 years and still going.  The key words bring out commitment, keeping romance on, giving more, openness and keeping the partner as priority.

There is indeed no perfect marriage only able and committed spouse or partners who pitch in change, best efforts and and love to make the marriage work and this goes both ways.

While we know the formula, exercising all these can be quite a struggle especially at the moments of economic problems, work or home tensions and pressures among others. The bottom line is not to give up easily. We find ways to make marriage work and that may include seeking professional help and support system. With willingness and commitment from both ends, any marriage is worth another try.


Common traits of long and happy marriages

7 secrets to a long — and happy marriage



Thursday, January 10, 2013

How Should I Run Faster?

leading the pack, a barefoot runner
This has been the question of any runner, newbie or not. I have been running for over 3 years and had joined several fun runs. I won in some runs while in most races, I could only tail the tracks of the elite runners.

Faster runners and books taught me that I have to correct running form to run efficiently. This means running relaxed and a little straight with swinging arms to complement my strides. I was told too that I have to practice speed runs, do hill workouts and long / easy runs. These practically mean my week is set to regular running of 3 - 5 x a week with cross trainings. Personally, all these are works of torture.

So, when I began  training for marathons, I need to complete my running apparel and gears including  custom pedometers reliable  to document all my training performances.

Different experts and elite including seasoned runners  have various tips to share to improving speed, but I guess, they shall all be immaterial if a runner does not recognize his or her own physical limits. I have seen runners getting injured for overtraining, so, I guess if you are simply a recreational runner, then beating a personal record or simply finishing a race without injury is  already a bonus.

So, how should  one run faster? I say, I run with my heart.


Philippine National Holidays for 2013

According to Proclamation 459 s 2012 from the Office of the President, the national holidays are as stated below. We have about 4 long weekends and the declaration of Muslim Holidays shall be dated as soon as the National Commission on Muslim Filipinos shall provide the exact dates.

So, mark your calendars now and enjoy the break.  

A. Regular Holidays

New Year’s Day
Maundy Thursday
Good Friday
Araw ng Kagitingan
January 1 (Tuesday)
March 28
March 29
April 9 (Tuesday)
Labor Day
Independence Day
National Heroes Day
Bonifacio Day
Christmas Day
Rizal Day
May 1 (Wednesday)
June 12 (Wednesday)
August 26 (Last Monday of August)
November 30 (Saturday)
December 25 (Wednesday)
December 30 (Monday)
B. Special (Non-Working) Days

Black Saturday
Ninoy Aquino Day
All Saints Day
Additional special (non-working) days
Last Day of the Year
March 30
August 21 (Wednesday)
November 1 (Friday)
November 2 (Saturday)
December 24 (Tuesday)
December 31 (Tuesday)
C. Special Holiday (for all schools)

EDSA Revolution Anniversary
February 25 (Monday)


Wednesday, January 9, 2013

How to Have a Safe Run

There have been tragic cases of runners stricken by heat stroke, or being hit by vehicles during the run and while any of these can be quite dreaded, they are however preventable. 
running with half - marathon with complete running gears

Running requires basic safety measures. When you run, make sure that you have your hydration pack including a camelpack  or waist bottle water, some energy bars or gels. The amount of your hydration and energy boost shall depend on the distance and quality of your runs. For instance, a small bottle of water or none may be safe if you are in for a short run or joining a fun run where reliable water stations are present at strategic intervals.

However, if you run in dawn or in the evening, make sure that you  have your blinkers on, and in reflectorized apparel. Staying in the opposite direction of the road will make approaching vehicles be more cautious with you running.

More importantly, never run at the speed or distance beyond 10% increase or doing both as you may feel more sore or stiff after the run. Plus, be more careful with your heart rate. Depending on your age, you should know your limits.

Be safe!


Weight Loss Tips from Holiday Treats

Holidays are finally over, and, so are the penchants and lure of sweets and other high – calorie food. While we tend to be conscious with what we eat, we seem not to resist the temptation of over eating and drinking and be guilty about it.

So, now that it is new year, let us welcome it with a fit and fab body again. There are actually different ways to cut down the extra fats earned from the holidays. Let us start with the most common recreational activities that may help you reduce  your weight and still having fun. Make sure however that you are properly medically advised before you do any out of the usual weight loss.

Running. With a 30 – minute run, you may around burn 100 calories now, increase your time or speed gradually and you shall be burning more. Three to five times a week  of running shall help you  cut down your unwanted weight.

Dancing. For ages, various types of heavy dancing may it be aerobics, taebo or zumba can bring you the same weight loss effects and as much as 500 for  an hour of heavy Zumba and alike. So, if you may find running as a boring feat, then, you can drag your friend or two to fine groove.

Gym works. If you think the road or the dance floor isn’t your thing, then, find a local gym and hit those weights again. Having a gym program from a legitimate gym instructor would help you achieve desired effects.

Swimming. Burning calories isn’t only on dry land, you may lose as much as 400 calories for an hour of lap swimming. And a couple more of lapses even sprint swimming will help you tone down faster.

Some unorthodox measures. Ever heard of pole dancing or air suspension  as an exercise?  With a pole  or a suspended sheet, you can defy gravity as you do your air dance stints.

Regardless of your preferred means to reduce weights, remember to simply have fun and to sustain it for  lasting effects.