Natural Migraine Relief


 

Intense throbbing, pulsing and excruciating pain on your head’s temple or in one side of the head accompanied by sensitivity to bright lights, noise and everything else turns out to be irritants. Migraines, everyone’s possible kryptonite typically is married with nausea, vomiting and uneasiness. Once symptoms strike, don’t wait for the pain become unbearable.

What can you do? If you’re the type who refuse and would rather skip the over-the-country prescription medication; here are few natural wonders which may also work for you.

 

  1. Set the mood

 

Retreat yourself away from any bright lights, and give yourself the peace you need or if relaxing meditation tunes works, plug it in and get some shut eye.

 

 

  1. Shower Therapy

 

Take long showers and hang in there up until you feel a little much more relieved. Sometimes you might need to switch the water condition from cold to warm. See what works. The sound and feel of water slide through your skin has a calming effect which balances your body temperature.

 

  1. Temple, Neck and Shoulder Massage

 

Stress, lack of sleep and enduring a long tiring day may also trigger migraines. Massaging reflex points, where it hurts and on the hands and feet may also support pain relief. In fact, researchers in Brazil showed that massaging the greater occipital nerve – the area in the back of the head, at the base of the skull – reduces migraine pain.

 

  1. The scent of Lavender, Eucalyptus or Mint

 

The minty soothing scents of these herbs relaxes the trigger points. Although there is not much scientific research backing up this remedy, aromatherapy has been used to relieve stress and pain for thousands of years and generally safe.

 

  1. Hydrate

 

If you’re not a huge fan of gulping on water, you can help yourself by adding lemon or cucumber to give it a pleasant taste.

 

Generally, what’s common on these natural wonder tips revolves around relaxation, and nourishing your body well. Keep a diary of what you’ve eaten, how often migraine occurs and analyze what may have been triggering this pain. Typically it all boils down to eating clean and getting rid of the processed food. Take good care of your health, supplement yourself with the right nutrition, release toxicity through exercise and manage your stressors.  Strive for balance, and you’ll be on your way to bid migraine goodbye.

 

 

 

 

Laruga in Manila 2016: Your Downward Dog


Being new in practice (If you’re a yogi practicing at least 5 years) there are so much fundamentals for a yogi to learn and we tend to forget to be mindful of our asanas. Over the weekend, the amazing folks of Yoga Tribe brought in Laruga Yoga in Manila. It was a perfect opportunity to expand our awareness inside the poses we may have found most challenging in our practice.

I must say, my entire arm felt the sore. I typically feel the good sore in different areas of my body but this time, with Laruga’s teaching, I got to activate my arms correctly. As they say, where the good sore is, those are the weak spots your body felt needs a lot to be worked on and strengthen.

Laruga’s objective during the weekend workshop was to awaken our core: the Bandhas, Breath and to get into our arm balances with power and grace plus having to deconstruct how to transition properly by working back on our vinyasa.

It may sound simple but having to point out every movement gave us the experience on why our Bandhas (core) are important in our practice. This is something you get to hear over and over again especially athletes who are working on their strength and flexibility in different fields yet we tend to neglect.

Through repetition, you’ll eventually find comfort. If done correctly, it’ll be beneficial. Mindfully and Intellectually practice your asanas.

 

Deconstructing our asanas, the downward facing Dog pose was pointed out as the most fundamental in our practice as it is often done in preparation to warm up backbends; it’s intertwined in all the vinyasa and sun salutations.

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If you’re not comfortable on the downward dog, you may do the modified version. It’s okay if your heels doesn’t seem to reach the ground just yet (mine doesn’t!).

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In order for you to avoid having painful wrists and arms, you’d have to be mindful of each movement. You really want to make sure you’re not collapsing weight into the base of the hands, but rather, keep actively pushing the mat away by pressing into the base of the fingers and the fingertips. You may also roll the front of the mat and rest your wrist when you push you push the mat away.

Misalignment in downward dog can lead to tension in the body as practitioners struggle to hold the pose; or, even worse, strain in the wrists, shoulders, and beyond due to improper weight distributionIt’s important to also check on your overall alignment.

  • Let go of your head – avoid the tension.
  • Elbows rotate outward
  • Your arms/arm pits should be away to make your entire stretch long
  • palms and finger tips spread wide open
  • Feet and hips are aligned, distance apart.
  • long spine and keep your core tucked in
  • don’t pull your back down instead keep your core intact.
  • eyes gaze towards your navel.
  • press the heels towards the mat (no tip toe-ing!)

Once you dance your way to chaturanga, feel the flow on the mat. Most of us lift our toes up and adjusts wherein supposedly, or much better, curl and remain on the floor. With the right flow, there won’t be any adjustments needed from your toes to your arms (It takes practice, really! but it feels great to dance to yoga!)

The tone of the legs shouldn’t be forced, the thighs are lifting off the floor, it should never touch the floor from the time we do chaturanga up to the upward position and should activate the thighs. Draw the belly, and gaze towards the nose.

Here’s another trick: Gazing towards the nose will make our face soft.

Looks like I’d have to keep tab and curate different posts for all that I’ve learned during the workshop. Let me go through the bends on my next post.

Hope this helps! Keep learning, practicing and breathe.

PCOS and Me.


I haven’t blogged for months (or has it been a year?) and it’s about due time for me to get my active lifestyle documented to keep me going and even more accountable. When I started this blog back in the early 2000’s, it was measly just a blog to express how far I’ve run around the Butte of Jackson Hole, Wyoming and to entertain myself from living alone abroad without any family nearby and only just sports to keep my adrenaline up and happiness hormones spark.

Eventually from just trying to conquer a 3kms, I was able to progress to finishing pikermis and marathons; transitioned to trying out other sports and activities such as Pilates, Cycling, Swimming, Capoeira and tried all other things to keep me active.

Few years ago I was diagnosed with Polycystic ovarian Syndrome (PCOS) and barely did anything. I didn’t have any urgency to take care of my body and just wanted to keep on going. Imagine not having to deal with red letter days for months and not having to endure the hassle and pain of women’s concerns every month, I thought it was cool. I thought it was convenient. Now that I am on my 30’s, when you’re thinking of family, all these fertility and making babies becomes your concern.

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I had myself checked by our family Doctor, Dr. Rebecca Singson, M.D, a Robotic surgeon, laparoscopic surgeon, gynecologists and obstetrician at Asian Hospital in Muntinlupa. I had procedures done to look into me and it stated I now have Polycystic Ovaries on both ovaries with 12 cysts compared to just my right with only 6.

No wonder I am having difficulty in loosing weight (Yes, I’ve gained so much) and paired to being sedentary since I was asked not to stress my body from heavy workout and tension. I couldn’t take it any longer, I am now cleared to hop back to action hence I am bringing myself back to running, cycling and swimming aside from my on/off yoga practice.

I stopped training for my first supposed triathlon in 2014. It’s been a year and a half, it’s time to JUST DO IT.

If you don’t know of it yet, Polycystic ovarian syndrome is a health condition common in women of reproductive age caused by hormonal imbalance. In this condition, small cysts form in the ovaries which affect the hormones and disrupt the normal menstrual cycle. Women diagnosed with PCOS usually have increased level of male hormones and insulin resistance and lowered levels of progesterone. Some of the common causes of PCOS are excessive stress, anxiety, depression, a faulty lifestyle or perennial tension.

On my 32nd birthday, as I have been cleared to hop back into sports. I promised myself to get serious to yoga practice (Read: Laruga in Manila 2016 Workshop). The benefits of yoga for PMS are numerous. The relaxing and rejuvenating power of yoga helps a lot in dealing with PCOS symptoms as well because it helps release the deep rooted stress in the system.

Everything is all about balance. The main target is to get every woman with PCOS’ hormones get in the proper groove. Here are great reasons why you should practice yoga and I swear by it.

  • relieve stress
  • promotes weight loss
  • builds your confidence
  • makes you get to know yourself better
  • increases flexibility
  • balances your hormones
  • improves gastrointestinal balance
  • naturally teaches you to be kind.
  • fixes your monthly cycle.

Try it yourself. There are a lot of types of yoga, see what’s is great for you and stick to it. If there’s restorative or yin yoga, choose that. Your body will thank you for it in the long run. If you’re like me who’s also struggling and in the quest to fight Polycystic Ovaries, join me as we #fightPCOS.

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FLY PROJECT: On Consistency & Game Plan


Swan Dive on the Ladder Barren
Swan Dive on the Ladder Barren with my trainer, Kevin of Vivian Zapanta Pilates Studio (Salcedo).

On my 9th week (On my third pilates class), my trainer and I had a thorough chat about goals and timelines. We agreed to set clear intentions on why we’re doing what we’re doing. Again, Pilates is a mind and body movement; it goes beyond just lengthening and stretching, it also practices so much mind work and alignments.

While he was guiding me through my practice, he told me to keep in-mind this famous Pilates wisdom: “Wherever your eyes go, your head will follow. Wherever your head goes, your heart will follow

I’d have to be honest though, I cringed a little but as I wake up everyday, having it listed on my phone to notify me in the morning to remind me of the wisdom, it’s slowly bringing so much weight and meaning – not just in terms of the mindful movement workout but also in general life decisions.

The game plan was ruled out. In a nutshell, I’d have to be diligent to my commitment. I promised to attend to my pilates sessions at least 3x a week for 90 days and we’ll focus on core and posture correction including progressive flexibility. As much as we wanted to tackle weight loss, we wanted to base the progress more on my body’s adaptability towards movement (and the inches). In my head, I was already imagining myself doing more headstands with much grace, handstands with so much strength and get to do splits again. Until then, maybe, Pilates would be the key towards working on my dream to happen. I do still want to take up Yoga certification in India. A girl can dream, right?

After Kevin and I had that chat while he was rolling some pilates balls on my back (the best part of each

Eye on the Prize. Let's work on Progress.
Eye on the Prize. Let’s work on Progress.

session, PROMISE!) he had me go through posture analysis and karada scan to check on my body composition.

To check on progress and for me to keep an eye on the prize; we agreed to have the posture analysis after 30 sessions and have the composition check every month. Let’s talk about pressure! I’m excited and nervous all at the same time.

Being someone who hates knowing what the numbers say, I fearfully faced the reality. There’s so much work to do.

If you haven’t heard it yet, One shouldn’t depend on movement alone. Pay attention to nutrition. Remember: Change happens in the kitchen. The equation states: 80% Nutrition, 20% Movement.

My week 10 turned out this way:

  • Monday: Pilates (Focused on the back and upper body)
    Tuesday:  Cassey Ho’s 1000 abs challenge
    Wednesday: Pilates (focused on lower body and sides)
    Thursday: Rest Day
    Friday: Pilates (focused on legs)
    Saturday: Tara Stiles Build Strength Evenly Yoga
    Sunday: Rest day but took a Corridor walk tour (lots of walking!)

Also, I just wanted to share my very first controlled headstand. Let’s turn the world upside down. So Stoked!

FLY Project: Monsoon is in!


It’s going to take awhile for me to get back to the distance I’m aiming and training for knowing my body is still adjusting and re-adjusting but with determination and persuasion, everything or anything is doable!

The summer finally gave it’s final push, our tropical country has welcomed the monsoon season.

On my 7th week, I worked on running intervals. I’ve progressed from jogging an entire 3km. Started to follow the Jeff Galloway Run-Walk-Run running method again and perhaps, going to push for another Marathon next year.  It’s been 5 years since The Bull Runner Marathon and my first international race in Singapore.  Within the weeks of logging in mileage, I have improved, cutting 8 minutes of my time from the first day, 35 minutes down to 27 minutes for a 3km and 35minutes for a 5km (3km jog, and 2:1 towards the last stretch). Hopefully, in time, I’ll be able to achieve 3km in 18minutes (my then PR) and 25minutes for a 5km.

Towards the start of my 8th week. Life as it happens was quite challenging but  thankfully, I was still able run 3kms with a 1.5km walk, 4kms run and lifted some weights, a 1000m catch-up freestyle paddles and a half-day Bodyblast Pilates program at Vivian Zapanta’s Studio in Salcedo Makati for some core work.

Just like in any program towards progression, one had to keep on challenging himself or herself in order to move forward and achieve goals.  This is where the new challenge hops in. I have signed up for V2Fix Challenge, arranged by Vivian Zapanta in collaboration with V Kitchen. It’s time to add body weights and pay attention to nutrition.

I’ll let you know how it goes with the program. Wish me luck!

A Dreamer: Pursuing Education


Remembering conversations with the first boss I had when I migrated in the U.S. in 2007. He narrated how he claimed his dreams, on becoming the General Manager of the BEST resort in the world.  He didn’t finish high school nor did he graduate from an Ivy league University but with perseverance and willingness to learn, he wanted me to put into heart to cherish every challenge, fail forward, calculate risks yet not to be afraid to try, be truthful of your limitations and hone your strengths. I never really understood these words not until I’ve reached this age when I myself couldn’t tell what is it that I want and what skills do I have to hone.  

I still believe nobody really knows what one wants to do but one would have an idea what it is.

As a gal fresh out from college (I missed the commencement exercise) He read my essay and felt the height of my ambitions. Up until this day, I still can’t believe I had an upgrade from what I’ve prayed for.

He started as a bartender, once was part of different rank-and-file positions before he became the General Manager of the most known resort in the world. 8 years after, with the help of LinkedIN, I found out he finally took the step he’d always wanted to take off from his bucket list – he’s currently taking an Associate degree making his practice as a hotelier even more legit through earning a degree and get to learn the dynamics furthermore. Finally, he built his own global hospitality management consultancy.

He was right when he told me, it is only when you try, you’ll be able to know. Along the way, through knowing my weaknesses and sharpening my skill sets, this is where I finally inject pursuing further education.

eCornell

It is through him when I found out about Cornell University​ and the thought  has never left since. He specifically said something like “One day, when you get to chance to, you’d have to experience the ‘Harvard’ of Hoteliers” this day has finally materialized. A scholarship I never really thought would -re-represent in itself. 

Following his footsteps, I hope one day, we’d bump into each other. I would want to thank him for those passed on words of wisdom. Education may not be a huge factor in achieving your dreams but it can be the key, or tool to get you there notably. I’d be stunned if I find out he’d be one of my virtual classmates.

I have been away from the Hospitality Industry but this time, I’m going back to my roots.

As I claimed my first online educational completion certificate from Wharton School of the University of Pennsylvania, Wharton Introduction to Marketing on Coursera​, I know, for the next steps, I’m ready.

I begin with my eCornell course on the 11th of June 2015 focusing on Hospitality Marketing.

Wharton Certificate

FLY Project: On Habits and Schedules


Charles C. Noble once said “First we make our habits, then our habits makes us

It sounds simple but having to do one thing and another does require effort and mindfulness. Finding a game plan and executing can be a trial and error process however once you’ve found the equation, everything else would seem to naturally move in autopilot.

Before I started lacing my rubbers on and head out for a run, I was always ‘wishing’ and ‘hoping.’ I had my goals written on my head, thinking in this digital age, I can just perhaps have it on my mobile notes and it can remind me in the process. Well, that didn’t work out.  There’s magic in having to write it down on paper and actually giving it a lot of thought.

I was reminded on why and how I started with this blog back in 2007 when I was still in Jackson Hole, Wyoming. I migrated to another country from Asia on solo and had no one else to lean to but the virtual world where I knew, I can just be myself, write my thoughts in, and share goals with the rest of the world whom may possibly be also working on theirs.

This blog formed accountability buddies and I’ve made friends with some whom I still get in-touch with on Facebook. I wrote in every single day about my experience running around the Butte, how I’ve endured an elevated area, inclined and downward roads, sunny weather to conquering snow.

I fell in-love with running since and progressed from a miler to finishing a number of pikermi and marathons; to hitting the road to enjoying laps on the pool (and even remembering how I described myself as a rock, having a hard time to float).

On finishing the third week, welcoming the fourth week of my training towards the #roadtotri, I’ve broken down my goals into chunks. Finally, I have gotten myself back and have proven that only when you focus on one thing and pour in all your energy will you be able to conquer one goal after another. I had to be kind and forgiving, for someone who regained the weight and lost the endurance, taking baby steps up until my leg muscles re-recognize the action, I’d be able to do further and farther.

Establish the Habit. The game plan is to get back on the road and do a miler, increase another mile on the second week and sustain from the third up until the fourth for 3km, gradually increase and have a 5km mark be the base. Once I get to log a 5km mark, I’d give myself another two or three weeks to progress and get comfortable.

Trust the Training. There are tons of references you may use as a guide however not all training plan may be right for you but once you get to really sit on it and analyze, you may customize your plan according to how your body responds before, during and after each run. Follow but if you must alter, then do so.

Once the habit has been established, you wouldn’t need to focus on it much. You’d be able to proceed for the next. You’ll know when you’re ready.

These past three weeks, my weekdays schedule has been waking up as early as either 530am or 630am, getting to work an hour or two earlier than agreed time to acclimatized, having to spend an hour to study to wait for traffic to wane off.

As for weekends, typically on Saturdays:

  • 5:10am  Fix my car and attach my bike rack
  • 5:30am  Drive my way to my playground
  • 6:00am – 7:00am  Do some loops, at least 30km ride
  • 8:00am home to prepare for work
  • 10:00am or 11:00am – 6:00pm work
  • 6:30pm a short run or study
  • 8:00 Home

On Sunday’s:

  • 9:00am wake up from 7-8hrs sleep
  • 9:30am- 11:00am Church Service 
  • 11:00 – 1:00pm Relax at the mall, read.
  • 2:00pm Nap or Study. 
  • 5:30pm Yoga/run/swim whatever! 

It takes discipline and order. You want success, make it happen. 

Same drill: Follow me on twitter: @kassypajarillo, hashtag #flyproject, Facebook or email me through runkassyrun@gmail.com for Press Releases, Product Reviews, Announcements or anything fitness and lifestyle related.

Icelandic: Water Infused with Courage


Icelandic Glacial™, the super-premium natural spring water from Iceland, is inviting Americans to experience the “Icelandic Way” of life with the launch of its “Pursue your Passions” campaign , beginning on January 28th.  Iceland is a land of red-hot volcanoes and frozen glaciers. This beautiful, raw environment influences everything from the arts to the culinary tastes and strength of Iceland’s inhabitants. Icelanders live their lives without compromise and are passionate about the pursuit of their goals. This is evident by the disproportionate number of world-class athletes, world-renowned chefs and great artists that hail from this tiny island country. Icelandic Glacial is celebrating that determination with an ongoing series of contests that allow consumers to experience the “Icelandic Way” first-hand.

The first themed part in a year-long campaign series will celebrate Iceland’s fearless Viking heritage by focusing on strength and fitness.  Iceland’s Viking ancestors settled in a land where volcanoes and glaciers clashed. Because of this harsh environment, they developed a legendary will to survive and cultivated a culture of strength and fitness.

Participants in this first series will have a chance to travel to “The Land of Fire and Ice” to train with two-time CrossFit Games competitor, Frederik Aegidius, as he prepares to compete for Iceland in the 2014 games.  Frederik found inspiration in Iceland’s high-caliber athletes and strong dedication to health and fitness.  This coupled with the country’s notoriety for placing well in the games led to his decision to compete for Iceland this year. “Icelandic Glacial is very proud of its strong heritage, and we want to share the benefits of this culture with consumers.

Currently, there is a lot of interest and curiosity about Iceland and we want to use this campaign to inspire people by showing them how Icelanders live their lives,” commented Jon Olafsson, chairman and co-founder, Icelandic Glacial.  “We’re very excited to partner with Frederik for the first part of this ongoing series.

The passion and dedication he exhibits for his sport is a great example of how to pursue one’s passion without compromise. It will truly be an eye-opening experience for someone to have the unique opportunity to personally train with him in Reykjavik.” Beginning on January 28, 2014, U.S. consumers are invited to visit the Icelandic Glacial Facebook page to submit an overview detailing how they passionately pursue strength and fitness and why they want to train with Frederik in Iceland.

The entry phase will close on March 23rd and then the public will be invited to vote for the best candidate to send to Iceland to experience fitness the “Icelandic Way.”  While in Iceland, the winner will have three training sessions with Frederik at his box in Reykjavik.

To inspire consumers pursuing their fitness goals, Frederik will also post a series of tips and videos throughout the campaign on the Icelandic Glacial Facebook page.

“I am thrilled to represent Icelandic Glacial during this campaign to connect people with Icelandic heritage.  I am continuously inspired by the country and the passionate way its athletes tackle their goals.” commented Frederik Aegidius.  “I’m also eager to work with the winning participant in Iceland – being immersed in the Icelandic culture and surrounded by athletes who are completely dedicated to the sport is a life-changing experience.”

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About Icelandic Glacial™ Icelandic Glacial™ is the super-premium natural spring water from the “Land Of Fire and Ice.”  Icelandic Glacial™ uses 100% natural green energy to fuel production delivering a premium bottled water to discerning consumers around the world while maintaining a “net zero” carbon footprint. As a testament to its exceptional purity, Icelandic Glacial™ has been selected by Christian Dior as the exclusive hydration agent in the Diorsnow line of skin care products.  Icelandic Glacial™ is distributed in the United States by Anheuser-Busch InBev which holds a 20% ownership stake in the Company. For more information, visit www.IcelandicGlacial.com.

Twitter @IcelandicWater and Facebook.com/IcelandicGlacial.

Better to TRY to TRI: Why Not?


9 months seem like a long time –  no, actually, it is a long time of me not having to update my activities nor was I able to tie my shoelaces, dress in my favorite Reebok activewear and got myself on the road to either  Swim, Bike or Run.  Sure, I had occasional Yoga sessions and home practice but not having to be actively out everyday was excruciatingly depressing.

My #roadtotri was held due to work engagements.

Often times life happens, it eats you up and you tend to just suddenly neglect, forget or become too tired to actually add few more minutes for a HIIT training or any other activities side-by-side or on top of your to do lists. Wrong, totally wrong.

Those days are over. It’s time to get back in the game and have myself as a priority.

Blessed and graced to be in a company wherein your overall well-being and activities are encouraged. I’m definitely getting myself back on track

Back Again.

I’d like to call it as a F.L.Y PROJECT – FLY, an abbreviation which means First Love Yourself or to move or be hurled quickly through the air – flourish!

So, this is me, my first post in a long time which would document my life. It has been proven that once you get yourself heard and have that accountability feeling, it’ll be more likely you’d be able to actively be in your element and make things happen.

Same drill: Follow me on twitter: @kassypajarillo, hashtag #flyproject or email me through runkassyrun@gmail.com for Press Releases, Product Reviews, Announcements or anything fitness and lifestyle related. 

Seeking Gold in Asia: PH to host 2015 Asian Rugby Championships


This coming May, the Philippines prepares itself to host one of the most significant sporting events in Asia. The 2015 Asian Rugby Championships (ARC) will be held at the Philippine Sports Stadium in Bulacan on May  6 and 9, and the Philippine Volcanoes will be playing for national pride in front of their countrymen.

volcanoes

Formerly known as the Asian Five Nations tournament, the 2015 Asian Rugby Championships will feature four of the best rugby-playing nations in Asia under the auspices of the Asian Rugby Football Union’s (ARFU) Division I. These are the Philippines, Sri Lanka, Kazakhstan, and Singapore.

For the Philippines to win the bid to host the ARC, the Philippine Rugby Football Union (PRFU) had to show that it could handle the logistics of the event as well as provide the raucous enthusiasm that fans worldwide have shown for rugby. “We really wanted to secure that homecourt advantage,” notes Jake Letts, scrum-half for the Volcanoes. “That means we’ll have the home crowd, we’re more used to conditions here, and it’s easier for us to go from place to place.”

Since beginning participation in international rugby competition in 2008, the Philippine Volcanoes have steadily climbed the world rugby rankings. Beginning in Division IV, the Volcanoes rose to Division III, then Division II, and Division I in consecutive years. This is proof positive that the Philippines is a rising rugby nation.

According to Matt Cullen, former coach of the Volcanoes and current director of the PRFU, thanks to the support of the Philippine Sports Commission (PSC) and Philippine Olympic Committee (POC), the PRFU has tried to spread the love for the sport outside Metro Manila. “We’ve been reaching kids in Cebu, Davao, and Bacolod,” he says. “So we hope that the ARC draws even more fans to support the Volcanoes.”

2015 will be a critical year for the Volcanoes as they will be participating in the Southeast Asian Games will be held in June in Singapore and they will be playing in qualifying matches for the 2016 Olympic Games in Brazil. The team therefore wants to drum up support and start their year on the right foot with the coming Asian Rugby Championships.

Since opening in 2014, the Philippine Sports Stadium in Ciudad de Victoria, Bulacan can hold 25,000 people and the Volcanoes are hopeful that the stands will be packed with flag-waving, rugby-loving Filipinos. “We want to show our countrymen and the rest of the world that the Volcanoes are ready for global competition,” says Letts. “We’re really looking forward to showing everyone how Filipinos play rugby at the ARC.”