Tag Archives: recovery

Touch is Life

11 Monday Sep 2017

Posted by in health, recovery, relationships

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I’m a hugger. Been that way for a long time. I’m told I’m good at it (aka encouraging and comforting but not creepy). I always ask. I find non-huggers and side-huggers (side hugs are from satan) to be weirdos. One guy would run out of the room whenever I brought up the subject in our group. Even so, I respect that people have their own ways and so I don’t make a big deal about it.

 

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The other day, a friend sent me this article: How a Lack of Touch is Destroying Men. I was immediately intrigued. From a mental health perspective, I think the author has something important to say because he relates it to isolation. I encourage you to check it out but here’s a little excerpt and then a deep thought.

“In American culture, we believe that men can never be entirely trusted in the realm of the physical… Accordingly, it has become every man’s job to prove they can be trusted, in each and every interaction, day by day and case by case… by foregoing physical touch completely in any context in which even the slightest doubt about our intentions might arise.

And where does this leave men? Physically and emotionally isolated. Cut off from the deeply human physical contact that is proven to reduce stress, encourage self esteem and create community. Instead, we walk in the vast crowds of our cities alone in a desert of disconnection. Starving for physical connection. We crave touch. We are cut off from it. The result is touch isolation.”

The author ends the article with the simple sentence: “Touch is life.”

One of the powerful experiences that the Bible communicates is that Jesus touched people. Sadly, he is often presented stoically, distance, and unapproachable. In The Gospel of Matthew by The Visual Bible, Jesus is portrayed warm and friendly – I believe it’s the most accurate and realistic movie version of Jesus.

ComeToMe-NF-smIn the Good News, there is one time when a leper comes to Jesus and asks if he is willing to heal him. Keep in mind that this person would not have been touched or even treated humanely for a long time. But Jesus is more than willing and he touches the man!  To me, this is Jesus not just healing the physical ailment but the heart.

How about you? What role does touch play in your life? Have you figured out touch or are you in isolation?

Fall Fit Challenge Intro – Repeat

30 Wednesday Aug 2017

Posted by in Beginnings, health, recovery

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Just in case you missed it last week, here’s my Fall Fit Challenge Intro.

We always want to get fit for spring or summer or maybe in January when we are deep in shame from the holidays. However, being active is part of overall health and wellness and it’s best as a year round lifestyle. Not only is exercise good for the body, it’s good for the mind, too. Did you know that being active can alleviate depression by up to 30%?

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To that end, you are invited to join me on a 12 week, open to anyone, fun for all ages, Fall Fit Challenge starting Sunday, September 3. Each day will consist of a handful of bodyweight only exercises that focus on our large muscles and core and can be done in about 20 minutes. The goal is to be stronger and more fit while increasing stability and flexibility. These exercises will be a good place to start if you’re just beginning or you can add them into your current workout to give you a little boost.

On Saturday, September 2, I will post the Fall Fit Challenge page. My crazy, never tried before by me, idea is I will update the Fall Fit Challenge page as we go. Each day, to the same blog post, I will post the next set of exercises for the next day. So on September 2, I will post the exercises for September 3. Then, on September 3, I’ll post the exercises for September 4, and so on. That way, you don’t need to wait for me to post the latest exercises – you’ll have them and be ready to go at the time that works best for you. The link to the page will stay the same so you can save it and you won’t have to hunt down new pages. Also, my plan is to post the new day’s exercises at the top so you won’t have to scroll through all the previous days to find it.

Why 12 weeks? Don’t these things only last 21 or 30 days? Studies have shown that strength immediately improves once we become active but we don’t normally see any physical changes until 9-12 weeks. So… you’re welcome.

I look forward to your company on this journey and appreciate any comments along the way. Feel free to invite friends and family but don’t shame them if they can’t keep up with your amazing progress.

This will be the link to the page once it publishes: Fall Fit Challenge

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Like all otherfitness stuff, make sure you are able to start a beginner to intermediate intensity fitness program. See your doctor if you have any health conditions that could be aggravated, injuries that could be affected, or any medications that may need adjustment. Modify the exercises as needed to ensure they are the correct intensity for you. If at any time you feel sharp pain, experience dizziness or shortness of breath, please stop immediately and get checked out to ensure you’re safe. If you  begin to feel sexy and you want to get amorous with your partner, please go ahead in an appropriate manner.

Fall Fit Challenge Intro

23 Wednesday Aug 2017

Posted by in Beginnings, health, recovery

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We always want to get fit for spring or summer or maybe in January when we are deep in shame from the holidays. However, being active is part of overall health and wellness and it’s best as a year round lifestyle. Not only is exercise good for the body, it’s good for the mind, too. Did you know that being active can alleviate depression by up to 30%?

fitness-1625279_1280

To that end, you are invited to join me on a 12 week, open to anyone, fun for all ages, Fall Fit Challenge starting Sunday, September 3. Each day will consist of a handful of bodyweight only exercises that focus on our large muscles and core and can be done in about 20 minutes. The goal is to be stronger and more fit while increasing stability and flexibility. These exercises will be a good place to start if you’re just beginning or you can add them into your current workout to give you a little boost.

On Saturday, September 2, I will post the Fall Fit Challenge page. My crazy, never tried before by me, idea is I will update the Fall Fit Challenge page as we go. Each day, to the same blog post, I will post the next set of exercises for the next day. So on September 2, I will post the exercises for September 3. Then, on September 3, I’ll post the exercises for September 4, and so on. That way, you don’t need to wait for me to post the latest exercises – you’ll have them and be ready to go at the time that works best for you. The link to the page will stay the same so you can save it and you won’t have to hunt down new pages. Also, my plan is to post the new day’s exercises at the top so you won’t have to scroll through all the previous days to find it.

Why 12 weeks? Don’t these things only last 21 or 30 days? Studies have shown that strength immediately improves once we become active but we don’t normally see any physical changes until 9-12 weeks. So… you’re welcome.

I look forward to your company on this journey and appreciate any comments along the way. Feel free to invite friends and family but don’t shame them if they can’t keep up with your amazing progress.

This will be the link to the page once it publishes: Fall Fit Challenge

exercise-1203896_1280

Like all otherfitness stuff, make sure you are able to start a beginner to intermediate intensity fitness program. See your doctor if you have any health conditions that could be aggravated, injuries that could be affected, or any medications that may need adjustment. Modify the exercises as needed to ensure they are the correct intensity for you. If at any time you feel sharp pain, experience dizziness or shortness of breath, please stop immediately and get checked out to ensure you’re safe. If you  begin to feel sexy and you want to get amorous with your partner, please go ahead in an appropriate manner.

ag·o·ra·pho·bi·a

14 Monday Aug 2017

Posted by in Observations, recovery

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Checking the dictionary it says this about agoraphobia:

“An abnormal fear of being in crowds, public places, or open areas, sometimes accompanied by anxiety attacks.”

This isn’t a definitive article on this condition. I honestly don’t know lots about it. I can say that it’s often misunderstood due to TV and movies that suggest it’s just a fear of being outside or around people. Basically, a person can experience this at any place or area, even one’s own home.

Check this out:

This is 87 Avenue, just east of 170 Street in Edmonton, Alberta. Up until a few weeks ago, we lived in this area. Due to a journey we took with a wonderful young person, I had a full on encounter with a psychologically abusive person who came after me. It wasn’t the fault of the person we welcomed into our life but it was related to that time. The person that came after me, lives in the area off to the right.

After we moved, we came back a few days later to do one last check for mail (just in case anything got missed by the post office forward). As we crossed over 170 Street, my heart was gripped with anxiety.  My heart rate shot up and I just had this sense of fear. This wasn’t the first time I had this experience in this area, it’s happened most every day when passing this area and don’t get me started on what it’s like to walk here rather than drive) but it was the first time it hit me – I had developed a mild agoraphobia. My hope is, over time and not being in the area for a long time, I will have healing and be free from that person’s impact on me.

Put Shame to Shame

28 Friday Apr 2017

Posted by in Inspiration, Spirituality

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If you can, check out this link and listen to the audio message. It’s a young person sharing their story about eating disorder recovery, redemption and seeing shame put to shame. It’s very powerful. Click the text below to get to the page.

“Is there anything you feel ashamed of? Your appearance, performance, or past mistakes? Discover how Jesus feels about you in your most embarrassing moments.”

 

Hurling

19 Wednesday Apr 2017

Posted by in Observations, recovery

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When I experience my full on toxic person encounter, there were a barrage of accusations. While some were absurd – outrageous even – I confess some cut deep. It wasn’t so much as I thought they were true but they made me question who I am. It’s taken a while to process past that and reground myself. If this has happened to you, I hope you have found yourself again and have experienced healing.

For more, check out Shannon Thomas’ book, “Healing from Hidden Abuse: A Journey Through the Stages of Recovery from Psychological Abuse.”

Diversion Tactics – Shame

12 Wednesday Apr 2017

Posted by in Discovery, health, Observations, recovery

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Lately, I’ve been discovering common behaviours of Narcissists, Sociopaths And Psychopaths. Keep in mind that those are personality disorders and it’s not a good idea to go around labelling people just because they’re jerks. While I’ve been learning, I found an article by  Shahida Arabi at http://thoughtcatalog.com/shahida-arabi/2016/06/20-diversion-tactics-highly-manipulative-narcissists-sociopaths-and-psychopaths-use-to-silence-you/. Shahida the author of the book She Who Destroys the Light: Fairy Tales Gone Wrong.

I want to highlight a few of the tactics Shadida Arabi includes in her article. Please read the whole article so you can get the full picture.

Toxic people tend to use diversion tactics to escape accountability for their actions and silence you, the target of their abuse. If this is happening to you, I hope you are able to get help and establish healthy boundaries so you may experience hope and healing.

Shame

Shame all on it’s own is destructive. It attacks the very part of us that’s capable of change. While guilt can be helpful, leading us to be responsible for our actions, shame tears down who we are as a person. Now take shame and out it in the hands of a toxic person and it is used  to whittle away at a victim’s self-esteem; diminishing their sense of self and stifle any pride they may have.

Worst case scenario, a toxic person will shame you for abuse or injustice you’ve suffered in the past. Perhaps they will claim that you must have done something to deserve – you were reaping what you’ve sown. They might hold up their wonderful life to make you feel deficient and unworthy. “As surgeons of madness, they seek to exacerbate wounds, not help heal them.”

“If you suspect you’re dealing with a toxic person, avoid revealing any of your vulnerabilities or past traumas. Until they’ve proven their character to you, there is no point disclosing information that could be potentially used against you.”

 

Diversion Tactics – Word Salad

05 Wednesday Apr 2017

Posted by in Discovery, Inspiration, Observations, recovery

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Lately, I’ve been discovering common behaviours of Narcissists, Sociopaths And Psychopaths. Keep in mind that those are personality disorders and it’s not a good idea to go around labelling people just because they’re jerks. While I’ve been learning, I found an article by  Shahida Arabi at http://thoughtcatalog.com/shahida-arabi/2016/06/20-diversion-tactics-highly-manipulative-narcissists-sociopaths-and-psychopaths-use-to-silence-you/. Shahida the author of the book She Who Destroys the Light: Fairy Tales Gone Wrong.

I want to highlight a few of the tactics Shadida Arabi includes in her article. Please read the whole article so you can get the full picture.

Toxic people tend to use diversion tactics to escape accountability for their actions and silence you, the target of their abuse. If this is happening to you, I hope you are able to get help and establish healthy boundaries so you may experience hope and healing.

Word Salad

Word salad consists of circular conversations, ad hominem arguments, projection and gaslighting. The toxic person is attempting to ‘discredit, confuse and frustrate you, distract you, and make you feel guilty.’

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“Cut the interaction short as soon as you anticipate it escalating and use your energy on some decadent self-care instead.”

I had prepared and schedule this post some weeks back. Then Time magazine published an interview by Michael Scherer with #45. If you have never experienced a toxic person using word salad I believe this is a perfect example. I encourage you to check it out but note that it will likely make your head spin – which is what word salad is meant to do.

 

Treadmill Sessions

28 Tuesday Mar 2017

Posted by in health, recovery

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Did you know that treadmills were invented as a way to punish prisoners? It makes total sense, doesn’t it?  Maybe you don’t like the mindlessness of it. Maybe you fell off one and now you have distress whenever you look at a treadmill. Fortunately, with modern technology, the treadmill is a blessing… no wait, sorry I can’t say that without laughing. Nobody in their right mind likes the treadmill; it’s a necessary evil for people who like (need) to run and hate cold weather, rain, bugs, cars, dogs, or people.

I confess I run on the treadmill. I actually prefer to run outdoors but not during the winter. As such, I keep an eye out for ways to keep things fresh.

I found this article at triathlete.com. Even if you’re not a triathlete (yet!!) I recommend you check them out for training, gear reviews and race info.

4 Treadmill Sessions For Triathletes

Four purposeful workouts to help you use the treadmill to your training advantage.

Whether you’re waiting for cooler weather to arrive or simply need more of a focus indoors, the treadmill is a useful tool to maximize your run training. Coach Brad Seng of D3 Multisport in Boulder, Colo., designed these quality sessions to keep the fun factor intact for when the treadmill gets daunting or mentally stale.

Buffer Buffs Hill Reps

Warm-up
15’ easy jogging with 4×20’’ bursts and 40’’ easy for recovery at the end

Main set
Repeat the following pattern 3–4 times. Do the strength exercises off to the side of the treadmill.
45’’ hard Zone 3–4/5K effort at 4–6% grade
5 squat jumps
15’’ sprint Zone 5 at 4–6% grade.
20 high knee skips
45’’ moderate Zone 2–3/half-marathon effort at 4–6% grade
10 push-ups
45’’ fast uphill Zone 3/10K effort at 4–6% grade
10 split squat jumps
45’’ moderate Zone 2–3/half-marathon effort at 1% grade
10 double leg hops
1:30 fast Zone 3/10K effort at 1% grade
Walk 2–3’ or stand on edge of treadmill to recover

Cool-down
10’ easy jogging with final 2–3’ walking

Key: ’ = minutes | ” = seconds

 

Ramp-Ups

Warm-up
15–20’ building effort to top of Zone 2/RPE 3–5

Main set
Starting at the speed where you ended your warm-up, increase treadmill speed by 0.5 every quarter-mile until you max out.
Note that speed and then run 5’ easy.
Complete 4–6 × 45’’ intervals at your max. Recovery is 1’ easy jogging.

Cool-down
Easy jogging for remainder of time

Key: ’ = minutes | ” = seconds

 

1’ Efforts + 1K

Warm-up
10–15’ easy with 4×20’’ bursts and 40’’ easy jogging for recovery

Main set
2x(4×1’ moderate/RPE 3–7 with 30’’ rest after each. Include 1K at 5–10K pace after #4 of each set).
Walk/jog easy for 2-3’ between sets.

Cool-down
5-10’ easy

Key: ’ = minutes | ” = seconds

 

Split Tempo Run

Warm-up
15’ easy jogging

Main set
10’ Zone 2/RPE 3–5
5’ Zone 3/RPE 6–8
2’ Zone 1/RPE 1–2
5’ Zone 3/RPE 6–8

Cool-down
10–20’ easy

Key: ’ = minutes | ” = seconds

 

Seng’s Treadmill Tips

– Set treadmill at a 1 percent grade for all runs aside from any specific hill reps. This will ensure you are running closer to the feel of running outdoors.
– Always have a towel and water or electrolyte drink on hand with increased sweat rate.
– If possible, use a small fan to help keep you cooler and more comfortable, and be sure you have good ventilation.
– Don’t “race” your neighbor. Stick to your specific workout and don’t worry about what speed or grade the person next to you is running.
– Include some light stretching after your warm-up and a few minutes of easy walking as a cool-down before you get off the treadmill to re-establish your equilibrium.