Vol.2 No.

2

OFFICIAL PUBLICATION OF ALLSEAS MARINE S.A. AND CREWCARE INC.

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Mr. George Skrimizeas .AlI Seas Marine S.A .. 'Gener,al Manager

AllSeas Marine S.A.

1l1Jeoale of NfifeJ'tones/

It is rea[[y amazing now quicf?Jy time ewpsetf. }ts ifit wasyesteriay, ten years ago tne company deciaer! to set up its own office in :Maniw.

Initia{Eyit was an apartment in 9reenlii{fs~ then. we movea near to Luneta Park,anatliree years ago we acquire! our own,five =» 6uilifing at,' Vnite,d:NatiOTlSJ1venue, to Ii~use Crewca~e operations. In t~is,d'ecar1e Crewcare aruf;Mfsias ?J-arine grew up slBmpcantEy. It lias 6een a venture Ju[f of eJlPenences. JI_ pnvate company wItli few eessels d'evefoped'to an miemationa{ organization comprisinB of fisted' co,mpanies) manaBeme1z.t ana manning activities. JI_ freet of ~u~k, carri~rs witli a'uerage an.e' ov~~ tfie 18years Ii~s 6ee~ repfacea wItli mourn vesseis wltn an average aBe of 6 years}1WWbwlding projects ana jurt fie r diversified'to tfie contatnerslizps.

Crewcare tliroUfJIi its fieal of(icein Manifa ana tne Ce6u 6rancli lias recruited more than tfiree t{lOusand'seafarers ana JI_{lSeas CJlarine lias managed more than tfiifty five oessei: :Atfany of tfie junior officers recruited 6acRjn 2000 nave now become :Masters and CfiieJengineers.

Our commitment to quafitYi our aiming for e:{ceffence and our investment in peoprefiave been. tfie d'ri'r)ing forces to our success. ,Mostfy :ve are very prom! of 6eiTlfJ. consistent to our prindl!~' '1lie " respect tIie peop~}} concep~ wni£/i u:e aaopte! w~n we startedremains tlie same. lh.lS mentafity offerea tfie opportumtws for aevdopment, on tnlS mentaftty we buut ani we maintain tiiefamiEy concept of tlie company. <Because} rwtwit[lStantfing tne size we remain a famify orienteacompany that truly cares for itsmem6ers.

. 9H ?r~over aurinn. tlie aecaae we expanaecf tne « r~spect ~o peopfe.}) !o {{ respect tfie society ani tfie en~iromnent I'.

Medtca{ nussums, lonatwlli, support to t/iose wno med'It, dianty actzVtttes fiave 6ecome part of our operatlO1lS.

We are qtremeCy ieEiBfitea that tne 10tfiyear anniversary of Crewcare winciles wtlli a yearfuf[ oJmifestones. in 2010 a series of pW1lS liave 6een materiaEized' positioning tlie company amongst tne feacfers in the snipping i1Ufustry.

911,' " any of our initiatives fo~ ~ 6etterenviro1tm.ent, saforworki11Q C0t:J'itiOlli, quautatir;e manajlement sy~tems .ani CBusiness e,dzics nave been recogmzea, certifjea and' awaraea by kaefma orgamzatzous. )i Jurther reneoa! oIonr fleet IT talGng pwce, we slgnecf contract Jar seven new6uifding hulf( carriers al1.awe entere! in tne containership milrkft 6y purdiasi11!l two state oj tfie art

vessds huift in 2010 in gennan sfiipyards. '

(j)ifiniteEy our pfafusor tlie future ana our perfonnance in tfie past canpmvide every60iy in our orBanizationwitli tfie securitY.r~quirea inthese {11 "cult lay.s.;4 sec~ri~y_. that we consider oj p~ramount importance} 6ecauseJas we fiave repeatea~ stated, It IS our peopre wlio lave contn6utei slBnificantCy to tfie company s ievdopment. )l{[ these peopEe who o'oer tne years die! tneir 6est, we woula ufiJ to tlia.n{ani we want to say tha: tlie c£ewae efapsed' not onfy has it 6een a heritage to a[{ of us 6ut aiso a commitment for tlie future.

Dn~om·· - ·.:£t~~IS C~, .. r,d.,J., ....

Josephine Roldan CrewCare Inc.

President

crime lias chanqed, trends changea, 'Our campany mooed' with a clear vision oj tliefoture. We n.aw have new Cantainer oessels. Our Ce6u 'Office activefy recruited 'Officers andcreu: for these container vessels, a new clialfenge for us. Cantainerization cfianged not anEy tlie face of snipping 6ut it also re'vo[utionized war[tf trade as we[[ )I container ship can 6e wadea and un[oatfed in a few hours compared to tfays in a traditiana[cargo vessei: 'Ihis, besides cutting CaSour costs, lias reduced sliipping times 6etween points to a great extent, for eJ(ampCe it tafiss afew weel0 instead of months for a consignment to 6e deti'()emf from India to Europe and vice ·versa. It lias also resulted' in Cess 6rea/tage due to Cess fiantfEing and there is Cess da1tger of cargo sliifting dwing a '()oyage. )Is containers are seared anti on(y open at the destination, pilferage and tfieft t:eveCs heoe Been greatfy reduced.

Our tPrincipai inuested' tremendousfy in a very new high teclinoCoBJ, so tliat communications witli tfiem wi{[ 6ejust a carr away and accessible. Video Conferences are very liefpfoL c(;TV's Iusoe been insta[t:ed 1:11. our 6uififingjor security purposes.

Our Principa[ also invested a Cot of m.oney in training. We lim)e own Caaetsfiip Programs, training onshore, upgrading courses for our cooRJ, company jamifiarization training and a .UJt more .. )I tairor made training from our greece Office lias Been. prepared sofefy jar our officers ana crew. Our rJ"raining :Manager makfs sure tliat we wi{[ produce very gOOd crew ani officers.

We are proud to say tliat passing rate for our rat1,'ngs from OJ C to tlie management feve{ is liigh. Our crew and tlieir jamiIies' acti'very participate in our activities, i.e. 1vLem;ca[:Missiel1, Peedingfor tlie Orphans andrJ"rainingjor tlie rvVives as we[[

)I decade of very gaol" operation ma/&s us tliink,6ig, our goalS met andmore 6ig projects are coming witli tite ju{[ support of our Pn:ncipat; more surprises in tlie "f1e\! Jew months.

'11htli P)I~q01f,)lLLSC£)lS and O1{CEWC)L'1{,CE we can expect to surpassali cliaffenges in tlie industry,. tliey trust ana in return. we worfi...liarder, ana our Pr'incipa[improve in the fives of a[[ the Crewcare Team, our officers/ratings anafamities.

We haoe a team tliat wire defiglit our crew witli tlieir charm; fiospitatity, gooa service wi a smiie mu{ good cheers .. )Intfwe are liappy to serve to tlie best we can.

BRIA\KmROUGBI

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Posidonia~J'nOOE.lOciMa

Th~ ImCm~D"al SlIlppl"3 L>!JIII~Ulo"

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Posidonia

Over forty years, the Posidonia exhibition has grown with Greek Shipping to become the largest international gathering in the shipping calendar.

Poseidonia pjojects the potential of the global maritime industry promotes commercial ties between international shipping companies and propels economic growth for Greece and the world's leading seafaring nations.

Paragon always at the helm of Posidonia

Based on our motto "always at the helm" Mr. Michael Bodouroglou gave a prestigious coctail receiption at the Company's premises on the occasion ofPosidoina 2010 event.

This year's Paragon's party has become arguably the biggest social event of.Posidonia week, hosting a huge number of quests including some of the most influential. figures of international shipping.

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Paragon Shipping Inc. (NYSE-Listed PRGN) a ship owing company manning its vessles Crewcare Inc., celebrates the company's recent transfer-to the NYSE through Nasdaq. In honor of the occasion, Chairman and Chief Executive Ofcer, Mr. Michael Bodouroglou rings the Opening Bell on June 24,2010. Commenting on this development, Mr. Michael Bodouroglou stated "We are pleased to announce that we shall be listing our common stock on the New York Stock Exchange, one ofthe world's premier stock exchanges. The New York Stock Exchange is home to many international shipping companies and we believe that by joining them we will increase Paragon's visibility within the investment community,"

"Weare delighted that Paragon. Shipping has chosen to transfer its listing

to the New York Stock Exchange," said Ronald Kent, Executive Vice President; Head of International Listings, at NYSE Euronext. "Weare looking forward

to part nering with Paragon Shipping as the company becomes part ofNYSE Euronext's growing US franchise of currently 32 shipping companies."

i

Within the second quarter of 2010, Paragon Shipping Inc initiated its fleet diversification into the containership sector with the acquisition of two 3,400 TEU newly built vessels directly from their builder Howaldtswerke-Deutsche Werft GmbH, in Germany.

The manning of both vessels has been entrusted to Crewcare Inc. On July 30,2010, the Company took delivery of its first containership, the Box Voyager, while the Box Trader was delivered on August 16,2010.

Both containerships have been contracted on a fixed rate period time charter term of about 24 months with CSA V Valparaiso Chile.

These vessels are built to the highest standards and specifications in terms of automation, equipment, engine types, service speeds, fuel efficiency.

The actual carrying capacity of the vessels is 3,426 TEU each with 500 refrigerated plugs.

According to the Company, the acquisition of the Box Voyager and the Box Trader was the first step of a fleet growth program.

The business plan is to expand the containership fleet even further With the acquisition of additional modern and high quality vessels in the forthcoming quarters that will be solely managed by Allseas Marine S.A and manned by Filipino crew.

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Member parties adopt "Manila Amendments" to STCW Convention and Code

INTERNATIONAL MARITIME ORGANIZATION (lMO) DIPLOMATIC CONFERENCE

Former Philippine Vice-President Noli de Castro (third from left) graces the opening of the historic five-day International Diplomatic Conference of the International Maritime Organization (IMO) held last June 21-25 at the Philippine International Convention Center (PICC), Manila, Philippines.

THE PHILIPPINE GOVERNMENT recently accomodated the International Maritime Organization's (IMO) Diplomatic Conference that marked the historic passage of the "Manila Amendments" to the STCW Convention and Code. The five-day meeting which was held June 21-25 at the Philippine International Convention Center (PICC) saw the gathering of some six hundred (600) delegates and representives from member maritime nations and organizations to the first ever major IMO event held outside of London.

Mr. Efthimios Mitropoulos during his speech at the Conference's opening, underscored the crucial role of the Philippines in the international maritime industry. "We are here firstly and specifically to recognize the contribution of the Philippines to shipping and into the international seaborne trade, and to pay our due tribute to the Filipino seafarers, past and present... they are the unsung heroes of an unsung industry," Mitropoulos pointed out.

The Philippines supplies more than 25% of the world population of seafarers. Mitropoulos said that in holding the conference in the Philippines, the IMO recognizes the leadership role the region is increasingly assuming in shipbuilding, shipowning and ship recycling, as well as providing trained manpower for the technologically advanced ships of today.

"Asia's expanding contribution to international trade and its growing role in the event economic stage makes the Conference all the more important:' he pointed out.

The diplomatic conference paved the way for the adaption of the proposed amendments to the STeW Convention and Code. These changes, dubbed as "Manila Amendments:' are made to address inconsistencies and outdated provisions of the Code and to upgrade seafarers' conditions on board ships.

Some of the major changes contained include the following:

1. Revised requirements on hours of work and rest and new requirements for the prevention of drug and alcohol abuse, as well

as updated standards relating to medical fitness standards for seafarers (Chapter VIII Standards regarding Watch keeping, Section A-Vlll/1, Fitness for Duty);

2. Improved measures to prevent fraudulent practices associated with certificates of competency and strengthen the evaluation process (Regulation 115 National provisions);

3. New certification requirements for able seafarers (Regulation illS Mandatory minimum requirements for certification of ratings as able seafarer deck and Regulation 111/5 Mandatory minimum requirements for certification of ratings as able seafarer engine in a manned engine-room or designated to perform duties in a peri-odically unmanned engine-room);

4. New training and certification requirements for electrotechnical officers (Regulation 111/6 Mandatory minimum requirements for certification of electro-technical officer);

5. Updating of competency requirements for personnel serving on board all types of tankers, including new requirements for personnel serving on liquefied gas tankers (Chapter V, Standards regarding special training requirements for personnel on certain types of ships).

The Department of Labor and Employment (DOLE) thru the Maritime Training Council (MTe) spearheaded the preparation of country position papers of the proposed amendments to the Convention.

MTC Acting Executive Director Clifford Paragua said the Philippines is committed to adhere to and properly comply with the requirements of the said amendments. "To achieve this, the MTC with the assistance of consultants and experts in the maritime industry, shall draw up within the year the Blueprint for the implementation of the amendments to the STCW Convention and Code:' Paragua said.

The so-called Manila Amendments will enter into force on 01 January 2012 and into full force five years later.

Crewcare PresidentMs. Jo Roldan with IMO Secretary-General Mr. Efthimios Mitro-

Perhaps the most frequently asked question about all the management systems is: how do you know it works and why we need them? Well, after Allseas Marine SA received in 2010 the awards for Recognized for Business Excellence in Europe by European Foundation for Quality Management (EFQM) and Gold Metal for Corporate Governage and Social Responsibility by European Business Ethics Network (EBEN), there is evidence after a three years journey towards business excellence that both systems are company's basic foundations and pylons.

Our self-assessments surveys (e.g. Welfare Surveys, Videotel Surveys, Training Surveys, etc), our long term and ship's objectives and targets (found in Policy Manual), the selection of ships from training providers (e.g. Deep Seas from Videotel), the good scores in various ports (from various third party inspections) and the fewer accidents and incidents, indicate something. This cannot be ignored. And this is your involvement

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Always consistent with its commitment for providing the best and caring for the crew, Allseas Marine S.A. has been engaged in a project for offering unlimited and free email services for all our officers and crew onboard.

This investment called cc Intelligent vessel': is a sophisticated installation that creates on board a network through which the crew can enjoy free email service and high automation of many procedures onboard, making operations easier, faster and safer than ever before.

On top of that, the system allows remote troubleshooting which means that from the company's offices we can provide ITT services to the vessel. This ensures uninterrupted operation of the system and

and this is the essence of all systems. This has become stronger and stronger since the implementation of these systems and the awards are mainly to support your efforts and spread at the same time the values of continuous learning, innovation and improvement, to all levels ashore and onboard.

The world is changing. People concerns in shipping are growing. Being proactive we have announced to all those concerned through these awards that we do care for the environment, we do improve our people ashore and onboard, we do support the community in which we operate and above all we do have plans for the future and a secure place for all those contributing to this path. Our

journey continues. Lets all become a team and support our company's mISSIOn and vision.

less problems for the crew.

At the moment we have equipped almost half of our fleet and in the next six months the majority of our vessels will have the facilities of the "intelligent vessel".

The next step is to provide free and unlimited SMS service as well as internet access. These services are already under investigation and tests will start on 2011.

Anti vibrated rack placed on the bridge holding secure all servers, communications and network equipment onboerd.

(Midn. Luzando John N. Blanco and Ms .. Rania R .. Mujar)

Over the past 16 years" the Asian Institute of Maritime Studies is continuously providing one of Philippines'finest seafaring and maritime-business related quality of education with the aid of its faculty composed of qualified instructors and of professors equipped with the industry kno-how's and with the perseverance from students to excel as Smart, Intelligent and Respectful cadets as per their institutional credo. In producing quality graduates, AIMS offers quality theoretical knowledge and rigid trainings that make the midshipmen ready for their future endeavor within the profession. Aside from these, the institute also builds connections on diverse maritime industry partners to give advantages to the students, benefits including a link that gives them the edge to sail off-shore after graduation to easily enter the job market.

Since 2004, AIMS has forged a good-to-last professional relationship with Crewcare Inc., one of the leading manning agencies in the country. Based on latest internal statistical reports, Crewcare Inc. is one of the Top 5 companies that hunt AIMS alumni for em-

ployment. The company ranked third when it came

to hiring Engine Cadets and ranked second in terms of hiring Deck Cadets.

Ms. Josephine M .. Roldan, the President and General Manager of Crewcare Inc., is impressed with the skills, professionalism, and quality of AIMS graduates. That is why every year; the provide opportunities to Deck and Engine Cadets, When they hear AIMS cadets, there is this connotation that these individuals are already entrusted not to put the company's investments to waste. In return, support from the company is overwhelming, as they themselves witness since the commencement 0 f exercises last April 2010 at SMXConvention Center, Pasay City.

AIMS will always continue to provide better cadets as long as industry partners like Crewcare Inc. trusts what the institute will deliver. As for the moment, Crewcare is still in search for Deck and Engine Cadets for their cadetship program. The institute is very grateful to have them as one of their partners for helping cadets build their dream:

Be the masters of their own vessel and sail amidst the rough seas, bringing the whole nation towards progress.

The Pre Departure Orientation Seminar or PDOS is an event designed to provide OFW's with information to prepare them for living and working overseas. PDOS participation is required for all outbound OFW's.

OWWA has conducted training for aspiring PDOS trainers last September 15-17,2010. It was lasted for three days, focusing 011 the way a trainer should deliver a Pte Departure Orientation Semi-

nar.

PDOS training was developed by the Development academy of the Philippines for the Overseas Workers Welfare Administration as part of the project "enhancing and standardizing the PDOS of OWWJ\; which wasimplemented from March to October 2008. The highlight of the said training was to improve the delivering techniques of the trainers who conduct PDOS for overseas Filipino workers. With the help of the trainer's manual. OWWA hopes to standardize the way the orientation is delivered by the organization itself, and all other entities accredited to conduct the PDOS.

A training course is an isolated event in a person's life. It comes and goes, often a quite unreal experience, disconnected from the reality of everyday existence. We have found that people rarely come to a course with clear expectations, or with a clear sense of how the course fits in with the rest of their life. They tend to see it as time off: a chance to stand back, a chance to learn, a chance for a breather. They don't usually see the course as part of their continuing learning process. When we ask people to take some time at the beginning of a course to consider what their expectations are, we are asking them to reflect on their previous experience: the immediate experiences that affect how they are feeling in the present; and their previous learning experiences that affect their expectations of the course. This beginning of the structured reflection process.

The final stage of the course is given over . TIle learners usually work in support groups through a process which involves: -Helping each other to remember all the events during the course. This may include events that occurred during social time, especially if the course was residential, but generally focuses on the teaching and activities that took place during formal. course time. The groups are encouraged to compile an accurate and complete list of events. -Recalling and sharing individual responses to events as they happened: recalling, for example, how each person felt on the morning of the first day, when they were asked to articulate their feelings about and expectations of the course, and sharing that remembered feeling with the rest of tile group.

o Updating responses by sharing with the group their feelings now about events that took place earlier. For example, someone may have felt resentful at being asked to clarify expectations at the beginning of the course. By the end, they may be in a better position to understand the purpose of that exercise: their feelings about it may have changed. As people become used to the process of reflecting on experience, and more trusting of their support group, they tend to become more open about their responses. Updating allows people to speak in more depth, or more honestly, about their feelings earlier events.

TltAINTNG I SEMJNA~

personally found most significant. The group can play an important part here in checking out people's reasons for their selections, and also in giving feedback about their perceptions of each other's responses. It sometimes helps to give groups a target; the three most significant experiences, for example. This works against blanket responses such as; 'they were all equally significant: and forces people to be more rigorous in their self- appraisal. -Articulating the Significance of the selected experiences. By expressing why certain experiences were significant, or more significant than others, people consciously explorethe learning content of those experiences, and, in particular, what they have learnt about themselves.

-Recording the outcome of reflection. Recording reflection helps learners clarify and summarize the content of their discussions. Group reflection can be recorded in a number of ways; a group surnmary on a flip chart, a taped group discussion, a symbolic chart or drawing, a group presentation, a written interpretation of what another person has said ... these are some of the possibilities. Asking the learners to devise and record their own questions or agendas after an activity is a useful strategy for involving them act.ively in thinking about the process of reflection. Asking them, in pairs, to devise a way of helping another pair reflect on their learning is an even more effective way of focusing attention on the process itself.

by: Robert Dagalea

~OCIl!lL

TY

During the past two years, Crewcare Inc. has been actively engaged in reaching out to less fortunate people in Manila and this year in Taguig City. These dental and medical missions were fully supported by our Principals, All seas Marine S.A.

Allseas Marine S.A. and Crewcare Inc., with the help of some doctors, nurses, dentists, and the Wives' Association of Crewcare Inc., voluntarily and freely gave their time, resources and talents for the benefit of the needy. Together with BDO and some partners of the company. They helped hand-in-hand in providing medical care assistance to more than 500 people who gathered in the place of one benefactor, C/E Romeo and Mrs. Zeny Luzuriaga, where the dental and medical mission was held. They also donated some medicines and food for everybody.

First Medical Team Clinic was very supportive in providing us with nurses, doctors, and medicines. Responsive Health and Insurance Brokers Inc. also donated some medicines, same with BDO and some partners of the company.

The activity was very fulfilling as our aim was achieved. Dr. Escalona, Alice and Stephanie were really very tired the whole day but it didn't appear on their faces, they were very happy to serve and we believe that whenever we think unselfishly of others, we become genuine and true workers of God, where love is there.

We gave out the remained medicines to the rest of the volunteers from Taguig City. This is our way of reaching out and caring.

The day ended up with a dinner and some sort of relaxation, after the day's activity, in Mrs. Lou Salvador's house. She is always available to help because she was a former member of our Wives' Organization.

The dental and medical mission, called "We at Crewcare, care;' made all of us smile as it was really successful and everybody worked with their hearts into reaching

others.

by: Io Roldan

SOClt\\JL

An overwhelming number of children have been abandoned, abused, or orphaned and so on. Children are the hope of the future, the leaders of tomorrow.

And with opportunities and care being made available to them they can enjoy full, meaningful lives from the

streets.

The Crewcare Cebu Wive's Organization held a Feeding Program at ASILO de la Milagrosa Orphanage Center, Cebu last Saturday October 16, 2010. The Feeding Program and Children's Party started at around 11:00am and ended at around 2:00pm .. The program was very successful and brought up with fun and good memories to those children that are taken care by "Asilo"

It was a very fulfilling day and sharing fruitful moments with the children touched each and everyone's heart. Making them feel important for a few hours was a big fulfillment for all the Officers and members of the Wive's Organization.

It was a very touching and sensitive moment when children sang the prepared "Thank you" Song.

It was a never ending thank you, happy faces, smiles and enjoyment from the children, the Administration and from Sister Ramona, the Administrator of the Orphanage.

Sister Ramona expressed her gratitude to the Management and Staff of Allseas Marine S.A and Crewcare, Inc and the Wive's Organization headed by its President Mrs. Aro, the wife of 2/E Aro, a long time seafarer of Crewcare, Inc., with the full coordination with them of Ms. [ojit Cabusas, the Cebu Crewcare Office Recruitment Officer for choosing their Institution to receive some support from the company ..

This project is headed by Cebu Crewcare Wives Association especially the officers from President down to our Media Affairs, all the preparations have been delegated to them and they really showed their utmost interest and support with the company's advocacy.

Crewcares President, Mrs. Josephine Roldan was also so active in helping out with this outreach program from

Crewcare's main office in Manila. She gave out some pointers on what has to be done.

The program ended with so much joy, fun and fulfillment to everybody.

Giving and sharing gives everybody's heart an outpour of more graces from God.

Thank you Allseas Marine and Crew Care Inc. Management for reaching out to our less fortunate children here in Cebu ... (Sister Ramona's parting words).

A UJIIf~ Of-(I~l~ C'm .. ,,~ .. c:\t."l m.tJ t'c:W ft\I,I,th 'jiMl H"dnus fT1e>:\ni I~ we Q_pf',"'C~tO,.ic. SO ""'Ath

.... f'S',v gCl'k.ro<llt,J 1l1~ lSed f.ll.en

Qi:M Q,nd. qaur CVtoClClil t-JO ~

FOOTBALL FEAST ATTRACTS 28 TEAMS AND 280 COMPETITORS

On 06/06/10 took place at the well known stadium Georgios Karaiskakis the 2nd Posidonia ship soccer tournament. A total of 28 teams participated in the

2nd Posidonia Exhibition.

The Posidonia ShlpScccer tournament was a fantastic event and we thoroughly enjoyed the atmosphere and the team spirit that prevailed throughout Posidonia is a great two week affair that combines business and pleasure and brings together a huge variety of people from aU Over the world helping Greece to maintain its leading position in the shipping industry. Despite the adverse conditions and injuries Allseas Marine S.A. attended to more matches but was unable to conql1er one of the top.

"Despite the outcome what really matters at the end is to give a good fight".

Although .....

SNAPSII()Jl5

Founder Mr. George Hoyt

J Rnhlnn nn~ CENoi'l(;"lo wilt. .M:r:AmtlltlMt"rnll) .. ..II (R).A'ljhl,~~('jr 10 S[illill &- CIi<!itlTi~n{.cSOt)~· 111'C_ Me, ~rl[l~ s.rJIL'.II.~ml Wrl.lI~EuJ'.:WriILi]1I: (h~Lii!!ll1--InI\llgo:)f ~1r:MScfllr.ro

EVENTS

Team Bui.lding

Crewcare Inc's Cebu Office is already 3 years in operation and so far recruitment of officers and crew h as been very good. Many of our officers and crewmen carne from Cehu, Iloilo, Bohol, and nearby provinces: The Ole of POEA Cebu.Atty. florida attended the our events. Fr. lgloria Of the San Carlos Seminary led the mass for the second blessing of the office. It was a well ate tended ceremony and everyone enjoyed eating the sumptuous merienda cerra,

The. creation of the "Crewcare Wives' Organization Cebu" was another fruitful event. Ms . Jojit Cabusas, Cebu office admin asst. and recruitment officer-actively organized the event with the help of Manila office. The President of Crewcare, Inc., Ms .. Josephine M. Roldan came all the way f(Q111 Manila to make surethat ali would be successful,

Jhe objective of tJ:lls women organization is (0 provide a forum for more sell-awareness and self-esteem of personality development, bonding WIth each other, projects to. help the needy and I ive sem inars for further business .op-

!lortunltles to .earn 'a living, even for housewives. Also Important .are: phYSical iealthfinancial and health prosperity .. All of theprojects and events In Cebu were ftilly supported by Crcwcare .Inc. Manila and us principal.Allseas Manne Greece.

SECRETARY: MRS. CATHERINE ABALOS wife of Ch. Cook Abalos TREASURER: MRS. JOSEPHINE NAPUTO wife of 2/£ Hilaria Naputo MV Coral Seas

ME.D(A AFFAIRS: MRS. ANNBLETH TOLEDO wife of CIO Paul Toledo of MVCalm Seas

THE OFFICERS fOR JUNE 2010-)UNE 2011 ARE THE FOLLOWING:

PRESIDENT: MRS. SONIA ARO wifeof 2IE of MV Crystal Seas

VEEP: MRS. JANETH DELOS SANTOS wife of Capt. Gaudencio de los Santos of MV Deep Seas

When you want to take a break, but have a little time

or budget to do so, you can always go for a walk. This can be

in a near~y park, ~ lake: ~1 open space like the one we have ~t the Fort, ill Makati, This IS a peaceful, pleasant part of the CIty during a quiet time of the day. This will be a big help to release all our stresses, which can be very unhealthy and have ill-effects when allowed to build up inside.

We can also go for a swim, fly a kite, go boating with a friend, or play Frisbee with your dog.

We can go for a leisure walK. Walking is a natural, healthy expression of the human body. Your body is built for walking - it's the ultimate exercise machine. Walking helps you restore rhythm and balance to your life and it makes you fit, healthy and whole .. A low-intensity, low-impact exercise, fitness walking will give you more energy and.vitality thanlOlr've ever had. It's easy and It works. No matter at what level 0 fitness you begin, walking wins every time.

So at what point does ambling, strolling or sauntering become fitness walking? When you walk at a brisk enough pace to give you aerobic benefits, which for most people is a pace of around 3.5 to 4 mph.

For most people walking is simply a way of getting from point A to point B, but walking can be much more than this r~)Utine pedestrian :::ctivity. It c_an.be thekeystone in an exercise programme which can be built up gradually week by week, without getting injured and without gettingbored and fatigued. Without even look like an exercise, walkittg produces the same physical fitness, health and weight control benefits

as high-intensity, high-impact exercises out without dangers and fiazards. Compared with running (a high-intensity, high~n:pact exercise), w~kin_g produces~uch less stress. on the Knee joints - your feet strike the groundwith only 1- 1.5 times body weight when walking compared with 3-4 times when running. Whereas running mainly builds muscles at the front of the thighs and the back of the calves, walking builds the muscles of the entire leg. From a biomechanical pointofview, walking is the easiest and safest aerobic exercise.

lONG

:Running has gained an unfair 'relll!itatiq'n over-.tne: years' f6r' ·causing .. knee rr.Bblems. Now researchers' a the depanrnent of 1rhrhl.mology' an~d rheumatology at the Stanford University School of Medici ne- in California have found that adu Its who run consistently are II kely (0 hll",e 2§ per cent' less musculoskeletal pain and less arthritis than ncn-runners.ln later lite_ Regular runriinq allows your muscles, tendons anlil ligaments tostrenqfhen, which ihlhe. long term will reduce llkellhood of injury.

Whether ~ou already run or would !il<e'~o start; foHow t!;!I;!se, tips to keep your bones and joints healthy:

• Don't ru h'two days In a ft!JW.

Sehe"d ule adequate rest nays to let jo ints recover.

• Make sure you're killed our wiili a pair ortralners that are right for you. Visit a specialisl running shop. wheretheylllook at the way-you run ahd advtse on the best style.

• Run on miX' of surfaces, such as the treadmill. the road and 8ft· road in parks, 10 avoid repetitive ·injuries. as. your body works differently 'On each.

CONf!J1<.Il1'11l;iLT9()NSII

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