Day 30/365: The first 30 days of 2011

Day 30/365: The first 30 days of 2011

January 30, 2011 (Sunday)

How was your 2011 going on so far? January has just concluded and it is time to revisit and somehow check our 2011 goals.

1. How’s the PNOY government? Whenever I think of PNoy, i just remember him as a bald guy who wants a beautiful girlfriend, smoking in his office and just recently bought a nice car. As a President? for the Daan sa Tuwid na Landas. Nice tag line. Well, gasoline went up high, fares and toll-fees went sky high! car-napping, murder of innocent people, bombing, tax is still the same, low police morale, justice system went crazy, and foremost Kris is still on TV! Also, what I have heard, the cabinet and the appointed head of government agency were mostly classmates, friends, friends of the family, political supporter, schoolmates and soon ex GF’s?
I hope someone will coach him on how to compose himself, speak without those mouth bubbles, walk like a man, and stop those smiley faces during a murder and bombing interview. Anyway, what’s await this country for the next 5++ more years with PNoy?

2. Environment and Climate – I love the weather! it is cool and windy but yes it is kinda weird that Middle East is flooding and Snow Storms is getting even stronger. An effect of Climate Change?

3. Business Sector – Being in the Call Center/BPO industry, business is good and still expanding.

4. My Work Condition? crazy schedule! first time to work for 28 hours straight. 7 days work! and I still have a feedback – I need to work on my Time Management skills!? nice huh. First 30 days is a burnt out stage. What’s next for 11 months?

5. Photography – self learning, the project 365 is self taught and an evolving experience. It somehow gives some break and balance out of work insanity. It further enhances creativity and a discipline to get this goal swift to the next 335 days.

6. Diet – 5 lbs lost. Yey. Active Sports Kinect, Swimming, Balance Diet, Kefir, and work pressure?

7. Financial Stability – crawling. loaning from above. credit line please 🙂

8. Family – I am Thankful and keep on praying for my Kuya’s wellness.

9. Romance – I am blessed.

10. Next 29 days Goal- something different and new from the first 30 days of 2011. Be Positive.

What’s with the picture? Sit down and relax. A worry free portrait. A nice color to give you energy. God is good. He will always provide

Thank You for the last 30 days.

Day 30/365

Day 29/365: How to get to Sesame Street . . .

Day 29/365: How to get to Sesame Street . . .

January 29, 2011 (Saturday)

Sesame St, the kids bestfriend TV series during my early years. They taught me how to count with Dracula Count Von Count! with Ha ha ha plus thunderbolts and lightning. This is where I learned how to imagine the world of Science and educate me on how to become a good student in school. Somehow, it was then my preparatory schooling and does help a lot most in English language and communication. Am no expert still, but somehow “can” communicate! 🙂 One..ha ha ha.. Two ha ha ha … funny 🙂

About Sesame Street:

Sesame Street is an educational television program designed for preschoolers, and is recognized as a pioneer of the contemporary standard which combines education and entertainment in children’s television shows. Sesame Street also provided the first daily, national television showcase for Jim Henson’s Muppets more than 4100 episodes of the show have been produced in 38 seasons, making it one of the longest-running shows in television history.

Sesame Street is produced in the United States by Sesame Workshop, formerly known as the Children’s Television Workshop (CTW). It premiered on November 10, 1969 on the National Educational Television network, and later that year it was moved to NET’s successor, the Public Broadcasting Service.

Because of its widespread influence, Sesame Street has earned the distinction of being one of the the world’s foremost and most highly regarded educators of young people. Few television series can match its level of recognition and success on the international stage. The original series has been televised in 120 countries, and more than 20 international versions have been produced. In its long history, Sesame Street has received more Emmy Awards than any other program, and has captured the allegiance, esteem, and affections of millions of viewers worldwide.

Day 29/365


Sesame Street uses a combination of puppets, animation, and live actors to teach young children the fundamentals of reading (letter andword recognition) and arithmetic (numbers, addition and subtraction), as well as geometric forms, cognitive processes, and classification. Since the show’s inception, other instructional goals have focused on basic life skills, such as how to cross the road safely and the importance of proper hygiene and healthy eating habits.

There is also a subtle sense of humor on the show that has appealed to older viewers since it first premiered, and was devised as a means to encourage parents and older siblings to watch the series with younger children, and thus become more involved in the learning process rather than letting Sesame Street act as a babysitter. A number of parodies of popular culture appear, especially ones aimed at the Public Broadcasting Service, the network that broadcasts the show. For example, the recurring segment Monsterpiece Theatre once ran a sketch called “Me Claudius”. Children viewing the show might enjoy watching Cookie Monster and the Muppets, while adults watching the same sequence may enjoy the spoof of the Masterpiece Theatre production of I, Claudius on PBS.

Several of the character names used on the program are puns or cultural references aimed at a slightly older audience, including Flo Bear, (Flaubert), Sherlock Hemlock, (a Sherlock Holmes parodoy), and H. Ross Parrot (a parody of Reform Party founder H. Ross Perot) Over 200 notable personalities have made guest appearances on the show, beginning with James Earl Jones in a December 1969 broadcast, and ranging from performers like Stevie Wonder to political figures such as Kofi Annan. By making a show that not only educates and entertains kids, but also keeps parents entertained and involved in the educational process, the producers hope to inspire discussion about the concepts on the show.


Sesame Street is known for its multicultural elements and is inclusive in its casting, incorporating roles for disabled people, young people, senior citizens, Hispanic actors, black actors, and others. As recalled by CTW advisor Gerald S. Lesser in his book Children and Television: Lessons form Sesame Street This integration initially led the Mississippi State Commission for Educational Television to ban the series, as did other states, though it was eventually reinstated. Mutual tolerance and cross-cultural friendship is also conveyed through the Muppet characters, who come in a variety of sizes, shapes and colors and range from the humanoid Anything Muppets to various animals to monster, Grouches, and Honkers all of whom, especially the Grouches, have their own unique perspectives and ways of communicating with their neighbors. Yet they all manage to live in relative peace and harmony, setting an example for child viewers not to prejudge others.

Tying in with its multiculturalist perspective, the show pioneered the idea of occasionally inserting very basic Spanish words and phrases to acquaint young children to the concept of knowing more than one language. This was expressed as early as the show’s second season, with Susan and Gordon speaking a second language or learning phrases from newer Hispanic characters such as Antonio, Rafael, and Luis and Maria. One 1973 toryline involved the opening of a bilingual library, while other segments taught French or sign language. The recently revamped format gives Rosita, the bilingual Muppet who joined the cast in 1991, more time in front of viewers, and also introduced the more formalized Spanish Word of the Day segment in every episode. French phrases were used very occasionally during the 1970s, and sign language has played a major role throughout the years, through Linda and visits from the National Theatre of the Deaf. Many of the Muppet characters have been designed to represent a specific stage or element of early childhood, and the scripts are written so that the character reflects the development level of children of that age. This helps the show address not only the learning objectives of various age groups, but also the concerns, fears, and interests of children of different age levels.

The Muppets

Big Bird, an 8-foot-tall yellow bird, lives in a large nest on an abandoned lot adjacent to 123 Sesame Street, located behind the building’s trash heap. A regular visitor to Big Bird is his best friend Mr. Snuffleupagus simply called Snuffy. Oscar the Grouch and his pet worm Slimey live in a trash can in the heap. Friends Ernie and Bert room together at the basement apartment of 123 Sesame Street where they regularly engage in comedic banter. Ernie’s flowerbox, though seen less often in recent years, is the home of the Twiddlebugs a colorful family of insects.

The bear family from Goldilocks and the Three Bears resides on Sesame Street. The family, headed by Papa Bear and Mama Bear recently welcomed their second child Curly Bear. Their son Baby Bear is a good friend of monsters Telly, Zoe Mexican-born Rosita and Elmo. Beginning in 1998, Elmo was given his own segment, “Elmo’s World”, occupying most of the show’s second half as viewers explore topics in a crayon-drawn, imaginary version of Elmo’s house.

Currently, Grover’s regular segment, “Global Grover”, follows the self-described “lovable, furry pal” around the world exploring local cultures and traditions. Cookie Monster fights with his conscience daily during Letter of the Day, as he tries to control his urges to eat the letters, drawn in icing on cookies.Prarie Dawn often attempts to help Cookie refrain from eating the letters, but always leaves frazzled. Count von Count has fewer problems during the Number of the Day segment where he indulges in counting until the mystery number is revealed by his Pipe Organ.

Humphrey and Ingrid worked at The Furry Arms hotel with baby Natasha in tow, while bellhop Benny Rabbit begrudgingly helped out.

Kermit the Frog hosted the segment “Sesame Street Newsflash”. The Two-Headed Monster sounded out words coming together, and the Yip Yip Martians discovered telephones and typewriters. For two seasons, Googel, Narf, Mel and Pheobe hung out in the Monster’s Clubhouse.

Other characters over the years have included gameshow host Guy Smiley construction workers Biff and Sully and the large Herry Monster (who does not know his own strength), and The Big Bad Wolf, who is not a terror to the Street. Forgetful Jones, a cowboy with a short-term memory disorder, rode trusty Buster the Horse with his girlfriend Clementine, and Rodeo Rosie was an early cowgirl character.

The Humans

A slate of human regulars pull the zaniness of the Muppets back to reality, and serve different pedagogical functions, showing literal integration and tolerance rather than metaphorically through colorful Muppets, and representing different personalities and adult “roles” and occupations.

Music teacher Bob has been on Sesame Street since its inception. For several years, he had a close friendship with Linda, the local librarian who was the first regular deaf character on television. The Robinsons are an African-American family that includes schoolteacher Gordon, nurse Susan and adopted son Miles. Maria and Luis Rodriguez are a Hispanic couple who run the Fix-It Shop. Maria gave birth to daughter Gabi in 1989, and her pregnancy was covered on the show.

Candy store operator Mr. Hooper was a mainstay at Hooper’s Store during the show’s first decade. Actor Will Lee dies in 1982 and when the producers opted to help their young viewers deal with the death of someone they loved rather than cast a new actor in the role, the character’s death was discussed in a landmark 1983 episode. Afterwards, Mr. Hooper’s apprentice David inherited the store, and was assisted by Gina. Next came Mr. Handford, who ran the store for several seasons before turning it over to Alan, the current proprietor of Hooper’s, in 1998. Gina stopped working at the store in the 1990s to earn a degree, and is currently a veterinarian.

Mr. Noodle and his brother and sister, who appear only in Elmo’s World are meant to provide a vaudevillian perspective on subjects, contrary to most of the show’s current human characters (though reminiscent of such earlier insert characters as Buddy and Jim, Larry and Phyllis, and The Mad Painter.

The Song:

Sunny Day
Sweepin’ the clouds away
On my way to where the air is sweet

Can you tell me how to get,
How to get to Sesame Street

Come and play
Everything’s A-OK
Friendly neighbors there
That’s where we meet

Can you tell me how to get
How to get to Sesame Street

It’s a magic carpet ride
Every door will open wide
To happy people like you–
Happy people like
What a beautiful

Sunny Day
Sweepin’ the clouds away
On my way to where the air is sweet

Can you tell me how to get,
How to get to Sesame Street…

How to get to Sesame Street

How to get to…


It all started in Manhattan, NY

1. The title 123 Avenue B was considered, which would place the show across from Tompkins Square Park at 8th Street on the site of St. Brigid’s Church. But that name was nixed for being too New York–specific.

2. Designer Charles Rosen based the set on an amalgam of streets in Harlem, the Bronx, the Upper West Side, and the blocks where West Side Story was set (which were destroyed to make Lincoln Center).

3. The iconic brownstone “123 Sesame Street,” where Maria and Luis live (with Bert and Ernie sharing the garden apartment), was likely based on a Columbus Avenue brownstone Rosen sketched.

4. The subway station is inspired by the old station at 72nd Street and Broadway.

5. The show was first filmed at Teletape Studios on 81st Street and Broadway …

6. … It moved to Dick Cavett’s former studio on Ninth Avenue and 55th …

7. … And moved again in 1993 to the Kaufman Astoria Studios in Queens, where it is shot today.

Day 28/365: Swimming, the best total body workout!

Day 28/365: Swimming, the best total body workout!

January 28, 2011 (Friday)

Did you know that Swimming is the best total body work out? All you have to do is learn how to swim and don’t be afraid of water!

Let me give you some swimming guidelines:

Introduction to swimming

Swimming is an activity that burns lots of calories, is easy on the joints, supports your weight, builds muscular strength and endurance, improves cardiovascular fitness, cools you off and refreshes you in summer, and one that you can do safely into old age. Today, we will learn the history of swimming, the benefits, the strokes, how to get started, what to wear, equipment you need, where to do it, and more.

What is the history of swimming?

Human beings have been swimming for millennia. According to Wikipedia, Stone Age cave drawings depict individuals swimming and there are written references in the Bible and the Greek poems “The Iliad” and “The Odyssey” dating back 1,500 to 2,000 years. There are even Egyptian clay seals from 4000 BC showing four swimmers doing a version of the crawl, and the most famous swimming drawings were apparently found in the Kebir desert and were estimated to also be from around 4000 BC.

According to the Encyclopedia of Traditional British Rural Sports, literature specifically related to swimming grew in the middle ages. It is believed that the first book devoted to swimming was Colymbetes by Nicolas Wynman written in 1538, and a more widely recognized text, De Arte Nantandi, was published in Latin by Everard Digby in 1587. The encyclopedia also reports that swimming was required of knights and that Romans built bathhouses and pools wherever they conquered to serve as social clubs and places to exercise.

Organized swimming began in the 1800s and 1900s with the creation of swimming associations (for example, the Amateur Swimming Association in 1886) and clubs that competed against each other. There are reports from that era of swimming clubs in England, France, Germany, and the United States. High-profile events also contributed to swimming’s visibility. For instance, Matthew Webb swam the English Channel in 1875.

Competitive swimming continued to grow in popularity during the 1800s and was included in the first modern Olympic Games in Athens in 1896. In 1904, the Olympics in St. Louis included the 50-, 100-, 220-, 440-, 880-yard and one-mile freestyle, the 100-yard backstroke and 440-yard breaststroke, and a 4×50-yard freestyle relay.

By the 20th century, swimming had become mainstream. Indoor pools were beginning to appear, most towns with populations over 20,000 had public outdoor pools, and swimming clubs became increasingly popular for recreation. Women participated for the first time in swimming in the Olympic Games in Stockholm in 1912, and Johnny Weissmuller (considered by many authorities to be the greatest swimmer of all time and who later went on to Tarzan fame in movies) became the first person to swim 100 meters in less than one minute.

Today swimming is the second most popular exercise activity in the United States, with approximately 360 million annual visits to recreational water venues. Swim clubs, recreation centers, Y’s, and many other facilities feature swimming pools. Many high schools and colleges have competitive swim teams, and of course, swimming is one of the most popular Olympic sports.

What are the swimming strokes?

Breaststroke, backstroke, butterfly, and crawl (freestyle) are the most popular swim strokes. The breaststroke and butterfly are more difficult to learn than the backstroke and crawl.


The breaststroke involves exquisite timing, and in fact, you can be disqualified from competition if you miss even one stroke. The stroke involves form that causes your body to bob up and down as you glide forward through the water. This is a difficult stroke and not one to choose if you’re just learning how to swim. The basics are that your arms pull, you breathe, you kick (arms alternate with the kick), and you glide. Here are details.

The leg kick:
o Bring the knees to chest
o Thrust the legs backward and straight
o Snap the legs together to push the water and propel you forward (frog kick)
The arm stroke:
o Start with the arms overhead
o Pull on the water, and bring arms toward the chest
o Keep the hands cupped
o Return arms to starting position
The breathing:
o Breathe every time you stroke with your arms.


Like the breaststroke, this is a difficult stroke and not recommended for beginners because it requires perfect timing and a good deal of strength. During the stroke, the legs move together in a dolphin kick (imagine a mermaid), the arms move together to push the water downward and backward, and the torso undulates like an earthworm as the body moves forward through the water.

Day 28/365

The leg kick:
o Bend the knees slightly, and keep them together.
o Make a downward thrust by straightening the knees and whipping the feet downward.
o There should be two kicks for every arm stroke.
The arm stroke:
o Move the arms together, and pull through the water with the hands cupped.
o Face the palms outward, and press down and outward.
o Swing the arms forward above the water in a sweeping motion to complete the stroke.
The breathing:
o Breathe at the end of the arm stroke.


The backstroke is easier than the butterfly or breaststroke and similar to the crawl in that you use an alternate windmill arm stroke and flutter kick. Two keys to a proper backstroke are (1) that your arms move with equal strength, otherwise you will swim off to one side, and (2) that your body rolls from side to side so that your arms catch enough water to propel you forward.

The leg kick:
o It’s a flutter kick where the legs kick in an alternating order.
o Bend the knees slightly.
o Relax the feet and ankles (they should be almost floppy).
o Emphasize the up-kick for propulsion.
The arm stroke:
o Move the arms in an alternating, windmill pattern as they rotate and pass your face.
o Cup the hands, and the thumb leaves the water first.
o Move the hands in an “S” pattern when they are pushing the water.
The breathing:
o Keep your head back and eyes toward the ceiling.
o You can find your own breathing pattern with the backstroke because the breathing is less coordinated with the arms and kick than other strokes since your head should always be out of the water.

Crawl (freestyle)
This is the most popular stroke and the easiest for beginners to learn. It is a simple flutter kick and windmill arm motion, like the backstroke, only on your belly. The most difficult part is coordinating the breathing since your face is in the water most of the time.

The leg kick:
o It’s a flutter kick where the legs kick in an alternating order.
o Bend the knees slightly.
o Relax the feet and ankles (the should be almost floppy).
o Emphasize the down-kick for propulsion.
The arm stroke:
o Move the arms in an alternating windmill motion.
o Pull each arm through the water with equal strength and arm reach to ensure that you swim straight.
o Pull arms underwater in an “S” pattern.
o Cup the hands but keep the wrist and hand relaxed during recovery.
The breathing:
o Raise one arm to begin the stroke. As the shoulder rises, turn the head to catch a breath.
o Turn the head only enough to leave the water to breathe. Do not lift the head because it will slow you down.
o Take as many breaths as necessary and then exhale through the nose and mouth when the head returns to the water.
o Repeat the head turn to the other side in coordination with the beginning of the opposite arm stroke.

The freestyle flip turn (when swimming the crawl)

There are a couple of options for turning around when you reach the wall during lap swimming. You can simply touch the wall and turn around and start swimming again or you can do a flip turn. The flip turn is essentially a somersault in the water where you flip and turn and use your legs to power-kick off the wall. The flip turn, when completed properly, is fast, efficient, and time-saving. If you’ve ever watched Olympic swimming, you see the swimmers gracefully execute their flip turns. Here are the basics.

* Start the somersault before reaching the wall by tucking the chin and pulling the knees into a tuck position.
* Blow out air to avoid inhaling water.
* Straighten out the body-tuck halfway through the flip and extend the legs toward the wall.
* You will be on your back at this point.
* Push off the wall.
* Roll over onto the belly and glide toward the surface of the water.
* Hold the glide until you break the surface of the water, and then start stroking immediately.

The flip turn takes practice, but with consistent work, you can master it. It’s worth trying if you swim laps for exercise.

What equipment do I need for swimming?


You’ll need a swimsuit/trunks unless you plan on skinny-dipping! Like many other things, technology has entered the swimsuit arena as well. Fabrics are designed for minimal resistance through the water, they tend to last a long time, and they resist fading even when used repeatedly in chlorinated pools. Of course, not all of us would be comfortable in the skimpy racing suits that you see Olympians wear, but the good news is that you can find more modest suits at sporting goods and department stores. The bottom line to a swimsuit is to select one that’s comfortable. You’re less likely to swim if you’re uncomfortable in your suit.


Goggles protect your eyes from chlorine (and anything else that may be in the water), and they help you keep your eyes open while you swim so that you can see where you’re going. You can even get prescription swim goggles if you wear glasses (check with your optician for availability). To find the right pair of goggles, do the following:

* Put the goggles over your eyes without slinging the strap over your head.
* Press the goggles into your eye sockets and let go.
* The goggles should stay in place.
* Experiment until you find the pair that fits your eyes best (price range: P500 to P1200).

Bathing caps

Bathing caps can serve several purposes. Some pool managers will require individuals with long hair to wear caps to keep hair from getting into the pool, and some people just like to protect their hair from the chlorine in the water. You may also decide to wear a bathing cap to cut down on resistance in the water. This really works, and so if you’re looking to increase your time a bit, a bathing cap might help. Many caps are made of latex, although you can find silicone, neoprene (keeps you warm), and Lycra as well. Choose the one that fits your head and is most comfortable (price range: P200 to P500)

Flotation devices and other stuff

There are a number of flotation devices and other equipment available to help you learn how to swim, improve your swimming times if you start to get competitive, and add resistance to your water workouts to build muscular strength and tone. Flotation devices help keep you afloat so that you can slow down and work on your swim stroke without sinking or too much fatigue, and they help with confidence for individuals who don’t know how to swim.

Kickboards (price range: P300 to P500)
Kickboards are devices made of foam or other materials that float, and they come in a variety of shapes and sizes. The main purpose is for you to hold on and stay afloat while your legs do all the work. It’s good exercise for coordinating your kicking, and it gives your arms a rest. One technique that I suggest to swimmers who want to keep swimming continuously without a break is to leave a kickboard at the end of the pool, and when they get tired, grab the kickboard and do a lap or two with it until they get their arm strength back, and then drop the kickboard off at the end of the pool and swim again until they need the kickboard again. Many pools have kickboards available to try out.

Pull buoys (price range: P200 to P500)

Like kickboards, pull buoys are flotation devices that come in a variety of shapes and sizes, but unlike a kickboard, which gives the upper body a rest, pull buoys are placed between the legs to keep the legs afloat without kicking so that you can work your upper body. Pull buoys are excellent training devices for building upper-body strength, endurance, and cardiorespiratory fitness. They can also help you work on your form because you can swim slowly and deliberately without sinking.

Fins (price range: P800 to P1200)
Fins fit on your feet and add propulsion to your kicks (think of a duck’s webfoot). They are great training for your legs and will help you swim faster. They come in long fins for beginners who want to work on their stroke and build up leg strength and ankle flexibility and short fins to help you go faster without overworking your legs. Fins should fit snugly but not so tight that they cut into your foot or cut off circulation. Wear socks with your fins if that feels more comfortable.

Hand paddles (price range: P500 to P1000)
Hand paddles attach to your hands and add propulsion to your arm stroke because they move more water. They can be a lot of work for the arms and shoulders because of the resistance in the water, and for this reason, they are used in water aerobic classes to mimic the resistance exercises that you do on land with dumbbells (for example, biceps curls). Hand paddles make a water workout difficult, and so you should warm up in the water without them first, and then build up slowly like you would with any resistance exercise workout so that you don’t overwork your arms and shoulder joints.

Gloves (price range: P500 to P800)
Gloves, like hand paddles, also add resistance for your arms, although they are smaller than paddles and so the resistance is lighter. These might be a better choice than paddles if you’re just starting out with resistance exercise in the water.

Water dumbbells (price range: P1000 to P2000)

Some manufacturers produce dumbbells made of foam for use in the water. They add resistance like paddles or gloves, but you can release them quickly after a set and then grab them again when you’re ready. Water creates lots of resistance, and so water dumbbells will make you stronger if you use them consistently. They’re fun!

Noodle (price range: P300 to P600)
A noodle is a flexible, tube-shaped flotation device that you can wrap under your arms or around your waist to keep you buoyant so that you can keep moving in the water (kids love to play with them). The advantage of being able to keep moving is that you can work on your stroke without fatigue and increase your strength and endurance.

Aqua jogger (price range: P1500 to P3000)
Aqua jogger is a flotation device that you wear like a belt. Like a noodle, it permits you to keep on moving without fatigue, so that you can work on your stroke as well as your strength and aerobic fitness, but it’s more heavy-duty than a noodle and will accommodate heavier people and more resistance. Aqua joggers also allow you to participate in water aerobic classes and water running without having to know how to swim or break frequently.

Water treadmill (price range: P50K to P100K)
Did you read that right? Yep, water treadmill. There are two types. One is a device that you install in your pool that works with a propeller to create a current of water that you swim in place against (okay, it’s not really a treadmill, but you do swim in place). This type is a great training aid and is also used for rehabilitation, but it is very expensive (anywhere from P200K to P1M depending on the model and whether you have it installed when your pool is being built or in an existing pool). The other type is a treadmill that is designed for use in water (price range P50K to P1M). You walk on it just like any land-based treadmill, only there is less strain on your joints because of the water. This type of treadmill is frequently used in rehabilitation. See the resources section or search online for “water treadmill” to learn more.

There is one other option for swimming in place, and it’s inexpensive (P500 to P1000K. Swim stretch cords attach to the side of a pool and to your body so you can swim without going anywhere, or they come with a drag belt (sort of like a mini-parachute) that catches water as you swim and drag it behind you. Both are fine options for getting a great workout.

What are the benefits of swimming?

There are plenty of reasons to swim! Here’s a list that should get you motivated.

Low impact

There’s no ground impact when you swim, and so you protect the joints from stress and strain. In fact, the Arthritis Foundation strongly recommends swimming and water activities for this reason, so much so that they sponsor water classes all over the country (check for information). Water aerobics classes are also desirable for this reason, because even if you do jump and hit the bottom of the pool, you do so with less force because you’re buoyant in the water. Not only that, but if you wear or hold a flotation device during a water aerobics class, the impact is even less.

Can be continued for a lifetime

Because there’s no impact with swimming, it can be continued for a lifetime. If you check the United States Masters Swimming ( Web site for age categories of their swim competitions, you will find a 100- to 104-year-old age group! And the master of fitness, Jack La Lanne, still swims one hour every day at age 93!

Builds cardiorespiratory fitness

Swimming improves endurance. In one study of sedentary middle-aged men and women who did swim training for 12 weeks, maximal oxygen consumption improved 10% and stroke volume (the amount of blood pumped with each beat which indicates heart strength) improved as much as 18%.

Builds muscle mass
In a study of men who completed an eight-week swimming program, there was a 23.8% increase in the triceps muscle (the back of the arm). My take on muscle mass and swimming is that if you have been doing no resistance exercise at all and you start to swim, you will certainly get more toned and you may even gain mass like the men in this study. But even without the gain in mass, it’s well worth the strength and tone that you will almost certainly gain.

An alternative when injured

When athletes are injured, particularly in the lower extremities, they are frequently told to swim to maintain their fitness level. Swimming helps them stay in shape, and it’s even part of the rehabilitation. That’s because the resistance of the water makes the muscles work hard without the strain or impact that is experienced on land.

It’s a break from the summer heat

There’s nothing like it during the hot days of summer, whether it’s at the beach or in the pool. It’s relaxing, the movements are smooth and rhythmic, and it’s a great workout.

It’s a family affair

Swimming and other water activities are something the entire family can share. With rising levels of obesity in children as well as adults in the Wes, family physical activities and good role-modeling may be one way to stem the epidemic of inactivity and obesity facing our nation.

Burns calories

Swimming burns lots of calories, anywhere from 500-650 per hour depending on how efficiently you swim (you burn more flopping around than swimming cleanly!) and how buoyant you are (the more body fat you have, the more you float and the fewer calories it takes to swim). Very early and original research on swimming and calorie expenditure showed that swimming, regardless of the stroke, burned about 89% of the calories burned during running and 97% of the calories burned during cycling for the same time period. Stated another way, swimming burns about 11% fewer calories than running but only 3% fewer calories than biking. One important caveat about this data is that calorie expenditure is dependent on the intensity of exercise, and so it’s entirely possible to burn more calories swimming than running in the same period of time as long as you swim hard enough, and particularly so if compared to running at light intensity.

Famous FIlipino Swimming Champions:

Swimming has given the country numerous honors in the past. Filipino swimmers used to dominate the Far Eastern Games, a pre-war sports competition between the Philippines, Japan and China and the Asian Games in the 1950s. Filipino swimmers have fished two bronze medals from the Olympics and 10 gold medals from the Asian Games.

The likes of Teofilo Yldefonso and Haydee Coloso-Espino are among the many Filipino athletes who have swum to sports glory in this marvelous event.

Teofilo Yldefonso

Teofilo Yldefonso is considered as the finest Filipino swimmer ever. Known as the “Ilocano Shark”, Yldefonso is best remembered for accomplishing two feats: being the first Filipino to win an Olympic medal and the only Filipino who won two Olympic medals. He won his first bronze medal at the 200-meter breaststroke event in the 1928 Amsterdam Olympics and his second bronze at the same event in the 1932 Los Angeles Olympics. His fastest time was 2 minutes and 48.4 seconds in the 200-meter breaststroke. Yldefonso was born in Piddig town, Ilocos Norte province.

Haydee Coloso-Espino

Haydee Coloso-Espino was acknowledged as the “Asian Swim Queen” in the 1950s. With a total haul of 10 medals, she is the most bemedalled Filipino athlete who participated in the Asian Games. Her medals include three golds, five silvers and two bronzes which she won in 1954 Manila Asiad, 1958 Tokyo Asiad and 1962 Jakarta Asiad. Her gold medals came from the 100-meter freestyle and butterfly events.

Ral Rosario

Ral Rosario, a participant in the 200-meter freestyle event, won the country’s only gold medal in the 1978 Asian Games. Before this, Rosario won a silver medal in the 100-meter backstroke and another silver in the 200-meter backstroke in the 1974 Tehran Asiad. He later became the secretary-general of the Philippine Amateur Swimming Association (PASA).

Other Swimming Champions

Among the Filipino swimmers who have triumphed in various international competitions include Edgardo and Rosalina Abreu, Dolores and Rudy Agustin, C. Aiville, Lourdes Alba, Sotero Alcantara, Rene Amabuyok, Betina Abdula Ampoc, Ulpiano Bacol, Raul Badulis, Condrado Benitez, Edilberto Bonus, Edrin Borja, Carlos Brosas, Walter Brown, Eric Buhain, Bertulfo Cacheco, Victoria Cagayat, Jacinto Cayco, and Robert Collins;

Angel Comenares, Lorenzo Cortes, L. Cristobal, Victoria Cullen, Imlani Dae, Nancy Deanio, J. del Pan, Freddie Elizalde, Helen Elliot, Angela Fermin, Hedy Garcia Galang, Jocelyn, Sandra, Sonia and Sylvia Von Giese, Leroy Geoff, Norma Guerrero, Grace Gustimbase, Annurhussin Hamsain, and Sampang Hassan;

Christine Jacob, Jairulla Jaitulla, Amado Jimenez, Mark Joseph, Ana Labayan, Rolando Landrito, Agapito Lozada, Gertrudes Lozada, Nulsali Maddin, Mohammad Mala, Victorino Marcelino, Sukarno Maut, Ibenoratica Muksan, Parson Nabuila, Andres Ofilada, Eugeino Palileo, Ryan Papa, Encarnacion Partilo, Nurhatab Rajab, Lolita Ramirez, Bana Sailani, Artemio Salamat, Dan Salvador, Roland Santos, Akiko Thomson, Kemalpasa Umih, Serafin Villanueva, Artemio Villavieja, Erudito Vito, William “Billy” Wilson, and Norma Yldefonso.

Day 27/365: Corona, Drink & Relax Responsibly!

Day 27/365: Corona, Drink & Relax Responsibly!

January 27, 2011 (Thursday)

The relaxing taste that makes you to ask for more! Drink & Relax Responsibly!


The unmistakable color.
The one-of-a-kind taste.
The unparalleled flavor of relaxation.

All in one of the most recognizable bottles in the world.

There’s something about drinking a Corona Extra that’s different from drinking any other beer.

Nothing else seems to set the same mood.

Nothing else lets the conversation flow so easily between friends.

Nothing else brings such a natural energy to an occasion.

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And it’s been that way since we started brewing it in 1925.

From the beginning, Corona has been about connections – people coming together, strangers becoming friends, and old friends becoming even closer. Because Corona is more than just a beer. It represents a philosophy of living in the moment that has been embraced around the world.

In the end, there are beers, and then there’s Corona.
Others may try to copy it, or look like it, but there is only one original.

And for some moments, only a Corona will do.

Day 26/365: Quit Smoking!

Day 26/365: Quit Smoking!

January 26, 2011 (Wednesday)

I was looking for guides on how to quit smoking and see this good write up. No I am not a smoker but just your second hand smoker for most of the time. I also knew some friends who just did and they were so happy now living a healthy life. It is actually not for them, but for their love ones. And you have to begin thinking some good things for yourself and your family. Now!

How to Quit Smoking?

If you are reading this, then you have already taken the first step. You are thinking about how you can stop smoking! The decision to stop smoking can seem overwhelming, but with help from the guide below and support from your family and friends, you can do it! Half of all the people who have ever smoked have quit, and so can you. If you’ve tried to quit smoking before and it didn’t work, you can use what you learned before so you can be successful this time. It can be very difficult to quit, but once you do, you’ll look better, smell better, feel better, and be healthier!

Why should I quit smoking?

Everyone knows that smoking can cause cancer when you get older, but did you know that it also has bad effects on your body right now? A cigarette contains about 4000 chemicals, and at least 43 of those chemicals are known to cause cancer in humans. Some of the other chemicals are found in products that are known to be poisonous. Some of the worst ones are:

* Nicotine: a deadly poison
* Arsenic: used in rat poison
* Methane: a component of rocket fuel
* Ammonia: found in floor cleaner
* Cadmium: used in batteries
* Carbon Monoxide: part of car exhaust
* Formaldehyde: used to preserve body tissue
* Butane: lighter fluid
* Hydrogen Cyanide: the poison used in gas chambers

Every time you inhale smoke from a cigarette, small amounts of these chemicals get into your blood through your lungs. They travel to all the parts of your body and cause harm.

Okay, I’ve decided to quit… What can I do so I will succeed this time?

That’s great! This is a very positive step. There are some things you can do before you stop smoking to help increase your chances of success:

* If you’ve tried to quit before, think about why it didn’t work. What can you do this time to help yourself succeed?
* Tell your family and friends that you are quitting. Ask them to not tease you about it, because you are serious. Ask them to support you by not smoking around you and not offering you cigarettes.
* Throw out all your cigarettes, lighters, and ashtrays. If you’re going to be a non-smoker, you won’t need these things again.
* Talk to your doctor about nicotine replacement methods. Nicotine gum, patches, spray, and some new medications can really help people to stop smoking. However, for these products to work, it is important to use them the right way. Make sure someone explains to you how to use them correctly.
* Join a support group at your school or in your community.
* Find someone you can call for those times when you feel like you are having a weak moment and might smoke a cigarette. This person should know that you are trying to quit and can remind you of all the reasons why you decided to give up cigarettes.

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What can I do so I won’t smoke again?

The hardest part about quitting is breaking the habits that go along with it. For example, if you are used to smoking with your friends when you are hanging out together, it will be hard to hang around with them and not smoke. The best way to keep from smoking is to not put yourself in situations with people who smoke and to stay away from places where you are used to smoking.

* Avoid places and situations where you normally smoke.
* Spend a few days or a week away from your friends who smoke.
* Go to non-smoking places with your friends, like the mall or the movies.
* Don’t drink alcohol. Alcohol will likely lower your willpower and increase your chances of having a cigarette.
* If your family smokes, ask them to not smoke in your room.
* Exercise. It will take your mind off smoking, make you feel better, and keep you healthy.
* Plan activities during the first couple of weeks to take your mind off smoking. It will be easier to quit if you keep yourself busy.
* Buy lots of carrots, celery, and other healthy foods so you can munch instead of smoke.

How will I feel when I’m quitting?

If you are a regular smoker, your body has gotten used to having nicotine and other chemicals around all the time. You will probably feel some symptoms of withdrawal when you stop smoking. This means that you may crave cigarettes, or you might just feel uncomfortable or nervous. Many people mistake nicotine craving for hunger. You need to listen to your body, so you won’t eat when you’re not actually hungry. Do something to keep yourself busy. If you must eat, snack on something healthy like carrots or celery.

When will the nicotine craving go away?

Within a week or two, the nicotine craving will go away and you will feel more like yourself. In the beginning you also might feel frustrated, moody, or depressed. It may seem like you are all alone in your suffering and that no one understands what you are going through. Although this will be hard, these feelings will go away with time. After a couple weeks, you will be over the hardest part of quitting – the physical addiction, when your body feels like it needs nicotine. However, it may still be hard to resist having a cigarette. The habit of having a cigarette in your hand and smoking while you do certain activities, like talking on the phone or hanging out with friends, can be difficult to break.

After I quit can I have a cigarette once in awhile?

Many people get through the toughest part of quitting and mistakenly think that they can start smoking a cigarette once in a while again. Very soon, their old habits come back and they find themselves addicted once again. Quitting is difficult for most people so once you quit, make a commitment to yourself that you won’t light up again!

Oops! I had a cigarette. I guess quitting is too hard for me.

If you give in and have a cigarette while you are trying to quit, don’t worry! This doesn’t mean you can’t quit. Quitting is a very hard thing to do, and it is not surprising that you might break down and have a cigarette at some point. The important thing is not to use this as a reason to become a regular smoker again. Think of it as a mistake and tell yourself that you won’t let it happen again. You can do it!

What happens if I really start smoking again?

If you try to quit and it doesn’t work, don’t give up. Quitting is very hard. Think about why quitting didn’t work for you. Only YOU know why you like to smoke, and only YOU can figure out what it will take for you to quit. Start thinking about what you can do to help yourself quit for good. Try quitting again in a few weeks and use what you learned from your first experience to make it work the second time.

Day 25/365: The Clark Education City

Day 25/365: The Clark Education City

January 25, 2011 (Tuesday)

Have you heard about this school? Anyway, this school is new to me and don’t be surprised! It is an international school located in Clark Freeport Zone. Every student is require to passed the highest English Skills requirements before you can enroll. It is a 100% English Only campus. Every student will experience a style and living environment which is 100% Australian.

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The Clark Education City campus located in the Philippines literally brings an Australian education closer to home. The Philippines is central to many Asian countries and is geographically close to major economies and airports, with direct flights in and out of Clark and Manila.

Clark Education City is located within Clark Freeport Zone, in the Central Luzon province of Pampanga.

Clark Freeport Zone is a controlled environment, supporting a healthy leisure and tourism market with a wide range of facilities including duty free shopping, banking, medical facilities, international hotels, casinos, golf courses, theme parks, and more. It is a restricted zone with similar security conditions of an expatriate area. This security is for comfort, freedom and confidence in your environment and lifestyle.

The Clark Freeport Zone is located 80km north of Manila, and 65km north-east of Subic Bay (A popular coastal leisure location) thus being close enough to major city centers for convenience and far enough for a comfortable, clean environment.

Campus Overview:

With an initial investment of USD$60m, Clark Education City occupies the former 1999 Philippines Expo site, the first stage of the campus comprises a significant 300,000 square metres.

Offering a unique combination of impeccable safe, modern, spacious, fully integrated training and living facilities. Exceptional academic faculty and professional support mentors, ensures successful completion of your training program/s, towards achieving your career pathway.

Further significant investment is being undertaken to improve the site including fit out of new training equipment and facilities.

Studying at Clark

Clark Education City delivers Australian education with outcomes to provide graduates with the right hands-on skills and experience to perform effectively in a work environment.

Clark Education City trains students skills suited to the needs of multi-national employers, or to the standards required to undertake further education abroad, depending on student preferences.

English Entry Requirements

A common barrier for commencing students is the English language entry requirements. Countries such as Australia, UK, Canada and the USA require students to undergo expensive English language tests before visas are approved.

At Clark Education City, there is no need to undertake a formal IELTS or TOEFL test prior to arrival. We provide a simple, free English Assessment test that you can take in your home country. The result is used to estimate the amount (if any) of English language training you need prior to starting your course.

After arrival, we ensure you are at the correct English level with a comprehensive and free on-site English Placement Test.

Enrolment Procedure

Student reads and understands course guide, pre-enrolment information and conditions outlined on application form.

Complete student enrolment application, including supporting documentation and application fee as per checklist:

Clark Education City will assess your application, usually advising outcome within 48 hours. If application is successful, Clark Education City will email, fax or mail the Letter of Offer with pre-enrolment documentation.

Once we have received a signed service agreement and payment of 1st Fee Instalment, including further information if requested, enrolment is confirmed.

Clark Education City will formally notify the student that they have been accepted for a course of study. A copy of an electronic Certificate of Acceptance will be sent directly to the student or their local representative, as well as a pre-departure checklist.

The Student Visa known as a Special Study Permit (SSP) is issued upon arrival at Clark. Philippine Department of Immigration staff are located within Clark Special Economic Zone to assist. Additionally, Clark Education City staff will assist in lodgement and processing of Visa Applications.

Students should book their travel arrangements upon receiving Confirmation of Enrolment.

For more information:

Day 24/365: Bubbles and Shadow

Day 24/365: Bubbles and Shadow

January 24, 2011 (Monday)

Today is something about photography art. I have tried to capture the plastic bubbles colors but unfortunately it didn’t show so much color due to the quality of plastics. The intention is to capture the color through a background natural light, but since it’s already sunset, there’s not so much available light to show more bubble reflection.

Where’s the self portrait? It’s still me 🙂 without any layering and masking involve but just some tonal and color filters adjustment. The target output is colors but since it didn’t show much, the alternative is use some bi color filters to enhance it.

The plastic bubbles became popular in the 70’s but eventually went out of the market due to its content and chemical risk. When you start blowing it, the acetone will directly goes to your nose and mouth, and its true that the bubble forming is fun but after about 10 blows, (and I made around 20) the ‘stone’ feeling was already hitting me. For sure this will not passed with the Environmental Standard considering it’s plastic and toxic.
So for the sake of art! here’s is my output for today.

Day 24/365

Day 23/365: Welcome to Mercato Centrale @ BGC!

Day 23/365: Welcome to Mercato Centrale @ BGC!

January 23,2011 (Sunday)
Mercato Centrale
Corner of 30th street and 9th avenue (in front of The Spa at Bonifacio High Street)
Taguig City

Where to go on weekend? A family out of town, A sports activity, or probably have a good eat out with friends or family? The search is over! Welcome to Mercato Centrale!

Mercato Centrale at Bonifacio Global City (BGC) is a weekend market catering to an extensive food choices, from organic, healthy food and drinks, pasties, breads, grilled stuff, and of course our very own Goody Kefir and Yoghurt! which is a sure hit in the healthy seeking family and individuals.

The weekend market starts from 7am to 2pm, so it’s just in time to have your favorite healthy drinks after your run at BGC. You also don’t need to worry for parking, for there’s so many parking spaces and the place is well secured.

We are happy to be part of this community and very proud of our line of products! Fresh Cows and Carabao’s Milk, Fresh Yoghurt, and Kefir! just look for our Goody Kefir stall when you visit Mercato Centrale.

So plan for run on weekends, visity Mercato Centrale and give yourself a good treat! See you there folks!

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Day 22/365: The Manila American Cemetery

Day 22/365: The Manila American Cemetery

January 22, 2011 (Saturday)
Manila American Cemetery, #1 Lawton Avenue,
Fort Bonifacio, Taguig City, Philippines

On January 22, 1942: World War II Timelines, The Soviets begin the evacuation of hundreds of thousands of people from the besieged city of Leningrad.

This is one of those important dates since the Word War II hits the Philippines.

And the rest of history was all embedded on the walls of the Manila American Cemetery.

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The Manila American Cemetery

The Manila American Cemetery and Memorial in the Philippines honors the American and allied servicemen who died fighting the Japanese in World War II. The Cemetery offers repose to soldiers who died in the Pacific theater, which included the Philippines, New Guinea, and the Pacific islands.

At 152 acres, it is one of the largest overseas cemeteries for American World War II soldiers. Only the Normandy American Cemetery in France is larger, and the Manila plot has it beat in terms of largest number of graves – 17,202 American and allied servicemen rest in the Manila America Cemetery’s grounds. (Normandy has 9,387.) A memorial on the Cemetery’s grounds also honors the 36,279 American servicemen listed as Missing in Action while serving in the Pacific during the war.

The scale of the Manila American Cemetery – and the number of dead and MIA servicemen it honors – shows the massive scale of the Pacific theater in World War II, and the equally massive price it cost in lives. The American Battle Monuments Commission maintains the American Cemetery in remembrance of the American servicemen who gave their lives for freedom’s cause in the Pacific.

The Grounds:

The graves include those of 16,636 Americans and 570 Philippine Scouts who served in the Pacific theater. 3,744 unidentified soldiers also rest within the grounds of the American Cemetery.

The graves are marked by white marble headstones set in a circular pattern on gently sloping grounds. The graves are arranged around a circular structure that includes a white chapel and two hemicycles that honor the war’s many missing servicemen.

The war exacted a terrible toll on American families, which is reflected by the fact that, in at least 20 instances in the Cemetery, two brothers lie next to one another. On the Tablets of the Missing, too, are recorded the names of the five Sullivan brothers from Iowa, who died when their ship, the U.S.S. Indianapolis, sank in the Pacific. (If you’ve seen the movie Jaws, you’ve heard of the Indianapolis – its sinking was the subject of Quint’s darkly laconic monologue.)

The Chapel:

Climbing up from the central pathway leading to the chapel, you’ll first cross into a grassy terrace known as the Memorial Court. The American Cemetery’s chapel stands at the south end of the circle demarcated by the two hemicycles surrounding the Memorial Court.

The chapel’s façade features sculpture created by Boris Lovet Lorski and Filipino Cecchetti, depicting St. George fighting the dragon and the personifications of Liberty, Justice, and Country. At the very top of the relief stands Columbia and a child that symbolizes the future.

Inside the chapel, the worship area is set off with an altar crafted from Sicilian marble; on the wall behind it is a blue mosaic featuring a Madonna figure scattering flowers in memory of the heroic dead.

The inscription underneath says: To their memory their country brings its gratitude as flowers forever living.

Every hour between 9am to 5pm, a carillon sounds to mark the hour and half hour – at 5pm, the carillon plays the national anthems of both the U.S. and the Philippines, followed by a volley of rifles and the playing of “taps”.

The Hemicycles:

Limestone walls within the two hemicycles list 36,285 names that constitute the Pacific theater’s missing in action.

Not all of the names listed on the Tablets of the Missing remained missing – those whose remains were recovered and identified afterwards are punctuated with rosettes.

The Tablets of the Missing are grouped by Armed Service, and arranged alphabetically from the south ends of each hemicycle.

The west hemicycle lists the missing servicemen from the Navy and the Marines. Its frieze facing the Memorial Court lists the Pacific battles waged by the Navy and the Marines.

The east hemicycle lists the missing from the Marines, the Coast Guard, and the Army and Army air forces (the Air Force as a separate armed service wasn’t established until after the war). Its frieze facing the Memorial Court lists the Pacific battles waged by the Army and the Marines.

The marble floors of each hemicycle are emblazoned with the great Seal of the United States and seals from the States of the Union, the District of Columbia, and Puerto Rico.

The Maps:

Map rooms at the ends of the hemicycles depict major battles of the war in the Pacific. Altogether, 25 mosaic maps describe the exploits of the U.S. Armed Forces in the Pacific theater.

The maps are made from tinted concrete, colored aggregates, and mosaic inserts, with text cast from plastic. The borders of each map reflect the unique art patterns of the Pacific countries affected by the war.

From the hemicycles, you can see the lowlands of the capital towards Laguna de Bay, although the view is increasingly being obscured by high-rises being constructed in nearby Fort Bonifacio.

How to get there:

The Manila American Cemetery and Memorial is located along the border of Makati and Taguig within metropolitan Manila. The American Cemetery is open daily to the public from 9am to 5pm; it is closed on December 25 and January 1.

To get to the American Cemetery from the Makati central business district, the easiest way is via taxi – expect the trip to take 10-15 minutes from Makati Cenral Business District

It is also possible to take public transport to the American Cemetery – you can take the MRT to the Makati Ayala Station, get down on the east side of the station, and walk towards the corner of Ayala Avenue and EDSA across from the gas station. There’s a jeepney terminal waiting there – tell the driver ahead of time to stop in front of the American Cemetery.

Once inside the American Cemetery, you’ll find a Visitors’ Building just inside the main gate. You’ll be able to get information, sign the register, and use their very clean bathroom (one of a few publicly accessible clean bathrooms in Manila!). You can also get someone from the staff to help you with any questions you may have.