Jun 16 2008
Running through a thunder storm
Got caught and was an experience all around … more to update later tonight…
May 07 2008
300 – this. is. RUNNING!
Finally got to go for a run after missing them for a couple weeks (working waaay too much!) and realized I’m now passed 300 km! (for Sparta!!! sad I know, couldn’t resist)
I think a new challenge will be to see how many km I can run per month? Well that and getting my speed back down again – a few months off and have lost so much!
Mar 03 2008
Running by the Numbers
My first run began on May 11, 2007 and was 2.51 km. Today marks nearly 10 months, 49 runs AND 251 km (funny how the numbers worked out that way)!!!
[ click image to view full size ]
Feb 28 2008
Autism – In My Language
I came across an excellent and enlightening article about Autism and one woman’s battle in trying to explain her view of her condition is not exactly what the medical community understands it is – and indeed, her videos she posts on YouTube have gained alot of exposure and interest as she attempts to translate to us what she calls ‘her language’. This story and video below will make you rethink what defines communication and thought …
Description of the video below:
The first part is in my “native language,” and then the second part provides a translation, or at least an explanation. This is not a look-at-the-autie gawking freakshow as much as it is a statement about what gets considered thought, intelligence, personhood, language, and communication, and what does not.
Feb 28 2008
Stress and Anxiety Links & Info
While researching and looking into what I had first thought was a simple topic of dealing with stress, it was interesting to note there is a host of information available and diverse definitions of how to first understand what it is you may be experiencing and more importantly how you can begin to help yourself to relax your body and mind. I know a few people who could use this information and decided to post a few great sources that may help them (and you):
Simple, Classic Chinese Exercises & Holistic Exercise Programs
This site offers you effective traditional Chinese ways to get and stay in physical, mental and emotional shape. Millions of Chinese and increasing numbers of Westerners can’t be wrong! [ view website ]
Cragface [ Panic Stop ]
Granted this website is more extreme in that it is ‘dedicated to all the individuals out there suffering from anxiety, panic attacks, anger and associated symptoms’, however I found that in the self-help section there a variety of very common-sense ideas on how to help even those with time management issues, such as something as simple as making a list everyday of the ALL the things you need to get done actually helped me to better manage my time and reduce the stressful feeling of not having enough time and just relax. [ view website ]
Psychology of Anxiety, Stress, Fear, Anger and Truth about Drugs
This is an interesting video (embedded below) that presents info in an easy to understand way that deals with the pyschology of why we feel stress, fear, anxiety and how it can effect our lives in both positive and negative ways.
Part 1: Anxiety, Stress, Fear, Anger; Psychology of
Part 2: Stress, Anxiety, Drugs The Truth about;
Feb 27 2008
Relaxation Technique – Acupressure Points – part 3 of 3
Since the breathing techniques have already been covered in the last 2 posts, part 3 will deal with acupressure to massage specific points on your arms, feet and ears to reduce anxiety, nervousness, stress and tension. What’s more, when you combine the techniques with deep breathing exercises the effects are greatly enhanced. The result is a powerful self therapy you can use anytime, anywhere to calm and relax yourself.
Acupressure for Anxiety & Stress
Point 1
Find the skin crease that runs right across your wrist at the base of your hand.
Use the width of your thumb, i.e. the width of the knuckle nearest the nail, as a measuring tool.
Measure two thumb widths up from the skin crease, towards your elbow.
The point is between the two main tendons running along your inner forearm.
Tip: Clench a fist to make the tendons stick out, then measure two thumb widths up from the skin crease to find the point. Relax your hand when pressing the point.
Press with your thumb nail until you feel a comfortable pain. Hold the pressure while you knead the point with very small circular movements for about 1 minute.
Repeat on the other arm.
Press both points 2-3 times a day and whenever you feel stress, tension, anxiety, etc.
Benefits
Calms your mind
Relaxes you Regulates your heart beat Stimulates circulation Also used for insomnia, vomiting, stomachache, palpitations
Point 2
This point lies ON the wrist crease that you used to locate Point 1, above.
It’s almost at the end of the crease, just inside the edge of the wrist bone.
Use your thumb nail to press the point until you feel a comfortable pain. Hold the pressure while you knead the point in very small circular movements for about 1 minute.
Repeat on the other wrist.
Press both points 2-3 times a day and whenever you feel stress, tension, anxiety, etc.
Benefits
Calms your mind
Relaxes you Also for insomnia, palpitations, poor memory, emotional upset
Point 3
Sit on a firm but comfortable chair, or on the edge of your bed.
Lift one foot and rest it on the knee of the other leg so that you can see the bottom of your foot.
If you divide the length of your sole, between the base of your toes and your heel, into thirds, the point is found at the junction of the first and middle thirds.
Use the tip of your thumb to press the point deeply for 1-2 minutes. If your thumb gets sore, rest it for a moment then continue.
Press hard enough to cause a comfortable pain.
Repeat on the other foot, using the other thumb.
Massage both points anytime you want to relax and at night before bed to help you sleep.
To locate other reflexology for anxiety points on your feet, use this
color reflexology foot chart . According to traditional Chinese medical theory, emotional stress and anxiety particularly involves the kidneys, heart, liver and spleen. Massaging these points on your feet is therefore recommended.
Stress, Anxiety and Ear Reflexology
Ear Rubbing
The ears (just like the feet) contain reflexology areas and points corresponding to major body parts and areas. Consequently, rubbing your ears is highly therapeutic and relaxing.
Sit somewhere quiet and comfortable. Keep your back straight.
Use your thumbs and the outside edge of your index fingers to rub and gently pull your ears from the top to bottom.
Ear rubbing can be done for 1-2 minutes, 2-3 times a day.
You can also use the tips of your index fingers to rub the inside surface of both ears. Start at the ear opening and work your way to the outside edge. Be sure to rub ALL the curves and folds of each ear, including behind your ears.
Do this for 1-2 minutes per ear.
Benefits
Calms & relaxes you Helps you sleep when done before bed
In addition to acupressure and reflexology for anxiety and stress, you can massage pressure points on your face to help relieve stress related problems like headache, sore eyes and insomnia. Furthermore, as chronic muscle tension, particularly in the upper back and neck, is also a related problem, doing stretching exercises like the Back Twist and the Forward Backward Bend beforehand, also enhances acupressure and reflexology for anxiety and stress.
Feb 26 2008
Relaxation Technique – Breathing Exercise – part 2 of 3
The first breathing exercise emphasizes exhalation to expel stale air from your lungs, increase oxygen intake and prepare you for the next exercise. The second exercise combines slow, deep breathing with fluid arm movements to boost oxygen intake, circulate your blood, balance your breathing and calm and relax you.
Breathing Exercise 1: Sitting
How
1. Best done sitting, but can also be done standing or lying down.
Sit on the front edge of a firm but comfortable chair.
Keep your back straight and your hands on your thighs or knees.
Look straight ahead.
Relax your shoulders.
2. Exhale forcefully through your MOUTH to empty your lungs.
At the same time contract (tighten) your abdominal muscles and bend forward. This helps to expel the air.
When your lungs are totally empty, immediately relax your abdominals and gently inhale through your NOSE as you sit back up. Inhale till your lungs are no more than 1/2 full, then immediately start exhaling again through your mouth.
An exhalation followed by an inhalation totals one round. Try and do 10 rounds to begin. Build up to 3 sets of 10 rounds, 2-3 times a day. In between each round and at the end of the final round take a couple of slow, deep breaths to balance your breathing.
Benefits
- Expels stale air & impurities from your lungs & blood
- Clears your nasal passages & sinuses
- Floods your system with fresh oxygen
- Energizes & balances you
- Tones your nervous system
Tips
- Do it whenever you feel tired, stressed or anxious
- All smokers & city dwellers should do this exercise
- If you feel dizzy, stop & take a few slow, deep breaths
- Do it to help you wake up & before other exercises or sports
Do Breathing Exercises at Home
or Work for Better Health!
Breathing Exercise 2: Standing
How
1. All breathing is done slowly and smoothly through your NOSE.
Stand with your back straight and your feet about shoulder width apart.
Sink your weight into your legs.
Place your hands in front of your abdomen and cup your right hand in your left hand.
Look at the ground at a spot about 2 metres (6 feet) in front of you.
2. Inhale as you slowly raise your arms up and away from your body. 
3. When your arms are about parallel with the ground, stop inhaling, drop your wrists and begin lowering your arms.
As you lower your arms, begin exhaling.
Note: Raise and lower your arms smoothly and fluidly, just as if they are wings on a bird.
4. Continue exhaling until your hands are back in front of your abdomen.
No need to cup your hands though.
Just let them meet at the fingertips, in preparation for the next stage.
Pause your breathing for a couple of seconds.
5. Begin inhaling again as you raise your hands vertically in front of and close to your body. 
6. As your hands near your chest, turn them to face you.
Continue to slowly and smoothly inhale.
7. Straighten your arms up above your head as you complete your inhalation.
Hold your breath for a couple of seconds as you stretch your arms up as high as you comfortably can without lifting your feet.
8. Exhale as you slowly bring your arms down in an arc away from your body. 9. and back to the starting position with hands cupped, as in step one.
This completes one round.
Pause briefly then commence inhaling as you begin another round.
Do 10-12 rounds to begin.
Build up to 25-30 rounds, twice a day, or simply do the exercise for 10-15 minutes each time.
The longer you do it the better.
Benefits
- Calms & relaxes you
- Increases oxygen intake
- Balances your breathing
- Tones your nervous system
Tips
- Do Breathing Exercise 1, above, first
- Do this exercise after you get up & before bed
- Focus on your breathing, not on external distractions
Remember, if you want to reduce stress, tension or anxiety, do breathing exercises at home, at work, in a park, on the beach – anywhere that’s fairly quiet and well ventilated, but not too windy! Slow, deep breathing is absolutely the best way to calm and relax yourself.
Information courtesy of: Chinese Holistic Health Exercises.com
Feb 25 2008
Relaxation Technique – Breathing Exercise – part 1 of 3
As part of an earlier post about dealing with stress I came across some breathing exercises I found to be very simple and helpful to relax whenever you begin to feel stressed or just need to unwind. These classic anxiety breathing techniques combine slow, deep breathing – the best way to calm and relax relax the mind and body and offer a sense of calm whenever you need it. There are 3 versions offered on this great Chinese Holistic Health Exercises site I came across and I’ll be posting one each day.
The first breathing exercise emphasizes exhalation to expel stale air from your lungs, increase oxygen intake and prepare you for the next exercise:
Four-Seven-Eight Breath
Best done sitting but can be done standing or lying down.
1. Sit with your back straight and your hands resting comfortably in your lap or on your thighs.
Look ahead…try not to fix your gaze on anything in particular. Slightly closing your eyes helps.
Try to focus internally on your breathing.
All inhalations are done through your NOSE; all exhalations through your MOUTH.
Throughout the exercises keep the tip of your tongue in contact with the top of your mouth, just behind your top teeth.
2. Commence inhaling slowly, smoothly and deeply to a mental count of 4 seconds. Fill your lower lungs first (by pushing out your abdomen), then your middle and upper lungs.
Hold your breath for a mental count of 7 seconds.
Slowly and smoothly exhale for a mental count of 8 seconds.
As you exhale, try to let go of all your anxiety, tension & stress.
That’s one round. Pause briefly without inhaling then start another round. This natural pauseis very therapeutic and relaxing.
Do 10-12 rounds to begin. Build up to 25-30 rounds several times a day AND whenever you feel anxious or nervous, etc.
Summary: Inhale for 4 seconds – Hold for 7 seconds – Exhale for 8 seconds – Pause briefly – Repeat.
Benefits
- Calms your mind
- Tones your nervous system
- Regulates your breathing
- Balances your emotions
Tips
- Can be done anywhere – on a bus, in a line, at work, before a test
- If you lose your breath, stop, breathe freely then try again
- With practice your pauses between rounds will naturally get longer
- Soothing music or ear plugs can help reduce external distractions
Remember, if you want to reduce stress, tension or anxiety, do breathing exercises at home, at work, in a park, on the beach – anywhere that’s fairly quiet and well ventilated, but not too windy! Slow, deep breathing is absolutely the best way to calm and relax yourself.
Information courtesy of: Chinese Holistic Health Exercises.com
Feb 24 2008
Get a grip on running in the winter
Today was a good day to run – the first chance since early January! The sun was shining, the weather was just above freezing and little wind so it felt warmer then it looked. Of course part of winter running means having proper warm clothing layers and wind breakers or warm jacket but one other new item I tested today was an extra add on to help your running shoes Get A Grip when running on ice and snow.
Get a Grip Advanced™ are a pair of specially formulated stretchable rubber that maintain their shape in all temperatures and reduce slipping when running on snow and ice. Along the bottom of the shoes are 6 Ice Diamond™ carbide spikes that are strategically placed to help improve traction the ice and snow as you run. I picked up a pair for the Running Room in High Park and then later headed out for a run.
Thoughts: Stretching them over my size 11 Nike Zoom Vomeros was fairly easy, but some effort was required to stretch them the heel and ensure the 2 heel spikes were straight. Walking around in them on pavement or indoors feels comfortable with hardly any different feeling on your feet BUT they are loud as the spikes clack against the hard surface.
While running, I purposely tried to run over all the snow and ice patches I could find in my run throughout High Park and the grips help up very well and confidently gripped the surface as I ran without any slips. The only time I did feel a bit of slipping was running up an incline and the ice was wet and melting – but I still felt having a better chance maintaining some balance with the spikes then in just plain runners alone.
Overall seeing how I easily kept pace and ran by other struggling runners today, I would recommend these for anyone who are serious about outdoor running through a lot of snow and ice on a regular basis. For casual runners, a less expensive version is also available but do compare in the store as there are distinct differences. Otherwise save your money and do what my friends keep telling me – ‘get a treadmill!’
Feb 23 2008
Stressed out over stress or might as well face it your addicted to work
As of late I’ve been learning how much the work I do has truly consumed many facets of my life. During that time many personal aspirations had to be put aside including the usual exercise regime and it can even seem that anytime away from your computer, ‘crackberry’ or other tech device can make you feel disconnected. It made me think and share my own plan of action to get back on track on all sides of life. If you find yourself in a similar situation, some of these points might work for you too…
Work has to become better balanced with personal aspirations in order to help get things done on both sides. Better time management and overall planning over a more generous amount of time should help allow adequate time for tasks to be tackled on either end.
Exercise to ease stress and force to step away from the computer can only help to not only keep the body feeling strong and relaxed but also create a break for the mind to relax and gain fresh perspectives on problems.
Creative outlets through art, design and music should have a more prominent place and dedicated time to allow the mind to breathe new ideas and inspirations.
Have time to chillax by spending more time with family, friends and going out to see inspiring sites, shows and events like concerts, plays, whatever you like – the key is to find something you like to do.
The most important aspect is to make sure you MAKE TIME for all of these because its far too easy to use work as an excuse repeatedly until it begins to effect all other parts of your life in a negative way. Positive goals and healthy lifestyles will help us all to build confidence and flexibility within new mindsets.
What type of things do you do to help insure you don’t fall down the slope of too much stress or find yourself addicted to work?
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