Tag: Sherwood Park cross fit

Vulnerability leads to growth

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It was while I was standing around nervously waiting for the 2016 CrossFit Games Open 16.1 workout to begin, that a friend mentioned that she had just watched Brene Brown’s TED Talk on vulnerability (The Power of Vulnerability). This gym buddy said growth happens when we make ourselves vulnerable. She also mentioned that she had gone to the bathroom three times since getting to the gym, yeah, we were terrified.

I put myself out there entering in 2016 and it was the most gruelling test of fitness and mental toughness I had ever experienced. There was a moment during one workout that I actually thought, “I wish I was just running 50 kilometres right now. That looks pretty good.”

But the next year I entered again. And I did even better. I have entered races – road, trail, 5 kilometres to ultra marathons – that continue to question, “where’s my limit.” And you know what? I continue to feel fear and, I grow.

I agree to teach classes that push me in a new direction (say yes and figure it out later) and continually take new courses/certifications. I’m so out of my comfort zone all the time, I don’t know what my comfort zone is.

Naturally I had to watch this TED Talk as soon as I could, out of curiousity and to justify why the heck I was putting myself through this.

I’m paraphrasing and taking liberties with some of Berne’s points:

Have the courage to be imperfect. Where are you holding back out of fear that you or what you create won’t be perfect? We strive for perfect – but it doesn’t work. We are imperfect and wired for struggle.

Fully embrace vulnerability. It’s not comfortable or excruciating but it’s necessary and it makes you beautiful.

Be willing to do something where there are no guarantees. There is no control or prediction of the outcome. But life would be boring if we always knew exactly what was going to happen. Has your life up to this point turned out exactly as you envisioned? The spouse, the career, the kids, etc?

Vulnerability is at the core of shame and fear and struggle for worthiness, but it appears that it’s also the birthplace of joy, creativity and of belonging.

Tenderness and vulnerability are important. Surrender and walk into it. I’ve had two major moments in a class where I felt especially vulnerable, revealing personal things that had incredible and unexpected results. Once as a student in a workshop, and another time as the teacher. The relationships grew out of these admissions and it allowed others to open up their own vulnerabilities.

We live in a vulnerable world. When we try to numb the feelings around vulnerability, we also numb joy, gratitude and happiness. To practice gratitude and joy in those moments of terror, instead of catastrophizing what might happen; to feel this vulnerable means “I’m alive”.

Work from a place that says, “I’m enough.” When we’re kinder and gentler to people around us, we’re kinder and gentler to ourselves.

Where are you holding back out of fear? What’s the thing you’ve been thinking about doing but don’t think you can? I challenge and encourage you right now to say, “damn it I’m going to do it.” Manifest a bigger, brighter future! Be vulnerable!

Chicago Marathon – an opportunity of a lifetime

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The race

On Sun., Oct. 7 of this year, I ran the epic Bank of America Chicago Marathon. If you’re wondering, I finished 14,078th out of a record 44,571 runners who finished the 41st annual marathon this year. Okay maybe I didn’t actually win the race, but I feel like a winner having joined runners who trained and travelled from all 50 states and 100 different countries. We weaved through the streets of downtown Chicago and over 20 historic neighbourhoods including the West Loop, Up Town, Old Town, Logan Square, Lake View, Little Village, South Loop, Pilsen and Lincoln Square. Participants and spectators got to experience the history, culture, renowned architecture and vibrant spirit that make Chicago great.

The Bank of America Chicago Marathon is one of six Abbott World Marathon Majors (WMM). For runners across the globe, competing in a WMM race is a significant accomplishment. The other five majors are Tokyo, Boston, London, Berlin, and New York. The organization delivers several unique benefits to runners; unparalleled experiences – operational excellence at each race ensures a premium race-day journey for runners; Championship Series – professional athletes competing in AbbottWMM qualifying events compete for a prize purse every year; and, advancement of marathoning – AbbottWMM organizers aggressively champion anti-doping protocols and other efforts to move the sport forward.
Six Star Finisher Medal

 

In 2017, the Chicago Marathon brought out more that 1.7 million spectators and generated $282 million in economic impact. Since 2002, the race has raised more than $167 million for local, national and global charitable causes. You could see many runners on the course wearing the shirt of some charity that they had committed to training, running and raising money for. There were also categories for wheelchairs, handcycles and athletes with disabilities.

Anyone who has been to a race in whatever capacity, knows that there are pockets of spectators on the sidelines cheering for loved ones and strangers alike. While imagine that for a whole 26.2 miles/42.2 kilometres and in some areas densely packing whole sidewalks. Those signs, encouragement, music, and more, really do help buoy a runner through the tough times.

The course was marked in miles and kilometres. Countless volunteers handed out water and Gatorade and eventually bananas, energy chews and gels. At mile 21.2 there was the Biofreeze Relief Zone, an area where runners could move just off the course and receive external pain relief. Eyes were burning running through that area with the amount of Biofreeze in the air.

The full marathon took place on Sunday and there was also a five kilometre run on the Saturday. A two day race expo took place at McCormick Place, the largest convention center in North America. It consists of four interconnected buildings and one indoor arena. Yeah, we got lost trying to get out of the building. Some of the booths included Altra running shoes, lululemon, Maui Jim Sunglasses and Nike. My husband insists there were hundreds in line at the Nike check out many wanting to pick up Chicago Marathon clothing and the new FlyKnit 4% shoes. The Nike store downtown also had line ups outside the door going down the street. Race medals could be etched for free with your finish time. Attendees of the expo also got the chance to find out how long they could hang with Eliud Kipchoge’s 2:01:39 marathon speed for 200 meters on a 20-foot-long treadmill with some hilarious results (ie face plants). The treadmill is making stops at each of the World Marathon Majors races.

There were shuttle buses to the expo but finding the pick up stop proved difficult. We couldn’t get a satellite signal on our phones due to tall buildings. We walked in circles a bit before finding the bus.

Okay so I didn’t win the race, but who did? In the men’s division, Mo Farah from the UK. He used to run 5,000 and 10,000 m track but retired last year to pursue road racing. This was his third marathon and first U.S. marathon. A new personal record (PR) for him at 2:05:11. The first woman to cross the finish line was Brigid Kosgel from Kenya who finished at 2:18:35.

The days leading up to, and the morning of the race, was rainy. Not ideal and not a scenario I had pictured. I was worried about being wet, cold and slipping. But it didn’t seem to matter and a better option than the weather the following day which was 25C with high humidity.

The race began in Grant Park, located within the city’s central business district. It boosts 319 acres. The start/finish area was about a one mile walk from our hotel. The security was huge. My husband could only go so far with me before I was in a lineup being checked with security wands before being ushered to my corral where we had to stand for some time before our start. The whole day, you could see the security staff, police, Homeland Security and even military personnel.

For the elite runners a blue line is painted on the road marking the shortest route on the course. I tried my best to run here as well but in the end I weaved on the course so much I ran an extra mile +. I read this tip on a Facebook group prior to race day. Another helpful tip was to run on the carpeted areas of bridges to avoid the slippery metal crossings. The course is famous for being flat and fast, a great place to get a PR. It proved to be true until the last 400 m where there was a hill. I believe I muttered, “you’ve got to be kidding me,” at that point.

It’s the first finish line I’ve crossed and felt emotional. Partly because of relief to finally be able to stop running (I had a sore knee and feet by that point), but I also knew I was experiencing a moment that had built up for so long and this was it. As soon as it came it would pass too. They take care of you as you cross the finish line. First there are water bottles, second I had a man read the name on my bib and say, “Congratulations Michelle”, while he placed that race medal over my head. Reportedly Paula Radcliffe was handing out medals at the finish line too. I didn’t see her but Radcliffe is a British long-distance runner who won Chicago in 2002. Next came the bananas, followed by a bag of goodies from Mariano’s that included nuts, protein bars and coupons, then came the special edition Goose Neck beer.

When I got back to the hotel and assessed my condition before getting into a bath, I had four major blisters on my feet and a lot of chafing. Luckily my race package came with some great blister bandaids.

All around the streets post race, you could see people wearing their race shirts and medals. My husband joked that he could pick a runner out by the limping. The restaurants were packed with famished racers. We decided to order in our Chicago deep dish pizza, it took two hours they were so busy. The next day is also known as Medal Monday. So whether you were touring Chicago, headed back home or already back at work, many were proudly wearing their medal.

I’ve mentioned my husband in this blog but a huge shout out to him for being my biggest supporter and #1 fan. He lets me indulge in these travel runs and we truly enjoy each other’s company while experiencing new cities and making lifetime memories. I wouldn’t have achieved all that I have without him.

There was complete live TV coverage and live streaming. I also pre ordered a special edition and package Chicago Tribune. It included the day’s prior paper with articles about the race and special stories from some of the runners and the next day’s paper with race coverage and every runner who finished within six-and-a-half hours had their name in print.

Chicago

Of course the backdrop to the marathon is the City of Chicago itself. By the time we were arriving via cab to our hotel downtown, it was dark. So, all the numerous towers and skyscrapers were lit up creating a magnificent skyline to be greeted with. Chicago’s skyline is among the world’s tallest and densest.

We stayed at Hotel Chicago Downtown. Located within the Marina City complex, it boasts a bowling alley, House of Blues Chicago and a ping pong bar.

Chicago is located on Lake Michigan, the third most populous city in the US with a population of 2,716,450. Metropolitan area has nearly 10 million people.

Landmarks include Millennium Park, Navy Pier, the Magnificent Mile, the Art Institute of Chicago, Museum Campus, the Willis (Sears) Tower, the Museum of Science and Industry, and Lincoln Park Zoo.

We took in two tours when not involved with the expo and run. The first was Untouchable: Chicago’s Original Gangster Tour. A hilarious and informative bus tour where guides are actors and take on the persona of 1920s gangsters. Our gangster guides presented an accurate account of the activities that were going on in Chicago during the 1920s and ’30s  (Prohibition Era).  We heard the exploits of Capone, Moran, Dillinger and the rest of the boys.  Some sites included: the St. Valentine’s Day Massacre, the Biograph Theatre, and Holy Name Cathedral.

We had also booked a river cruise architecture tour. Highly trained and passionate volunteers provide a detailed narrative of Chicago’s various architectural styles and the stories of the people who designed and built the city.
The relaxing 90-minute tour features indoor and outdoor seating. The weather was perfect to sit on deck.

Any traveller who has been to the O’Hare Airport won’t be surprised to hear it is the world’s sixth-busiest airport, serving 79.8 million passengers in 2017. The entire O’Hare International Airport complex resides on over 7,200 acres. The plan is set to add over three million more square feet to the airport’s terminals, a new customs processing center in the Global Terminal, twenty five per cent more ramp space at gates to accommodate larger aircraft, reconstruction of gates and concourses (new concourses will be a minimum of 120 feet (37 m) wide), and increase the gate count from 185 to 235. In 2011, O’Hare became the first major airport to build an apiary on its property; every summer, it hosts as many as 75 hives and a million bees. The bees are maintained by 30 to 40 ex-offenders with little to no work experience and few marketable skills from the North Lawndale community. They are taught beekeeping but also benefit from the bees’ labour, turning it into bottled fresh honey, soaps, lip balms, candles and moisturizers marketed under the beelove product line; products are sold at stores and used by restaurants throughout both Chicago airports. O’Hare has used livestock, primarily goats, since 2013 to control vegetation in harder-to-reach areas or on steeper banks. In the summer of 2018, a mix of 30 goats, sheep, and a donkey named Jackson controlled buckthorn, garlic mustard, ragweed and various other invasive species. The livestock assist not only with vegetation removal and control, but also reduce hiding and nesting places for birds that may interfere with safe aircraft operations, and all without food expense or environmental damage.

There was a very major verdict that was handed down on the Friday that we were in Chicago. The anticipated possible outcome put many on edge and there were many officers on standby downtown near the courthouse. Chicago police Officer Jason Van Dyke was found guilty of second-degree murder in the 2014 shooting of 17-year-old Laquan McDonald.
Van Dyke, was also found guilty of 16 counts of aggravated battery with a firearm. Video of the shooting when it finally was released, led to protests, a Justice Department civil rights investigation, criticism of the mayor and, eventually, the ousting of the police superintendent. Groups of demonstrators took to the streets for several hours after the verdict, chanting, “The people united will never be defeated,” and “Sixteen shots and a cover up.”

City Hall and many downtown businesses closed early in anticipation of protests. Police said there had been no arrests but had the verdict been a different outcome, most likely the protests would have been much more heated. Even leading one to wonder what would have happened to the marathon taking place.

The city had been preparing for possible demonstrations in a case that already sparked protests. The shooting was captured on a grainy police dashcam video. Van Dyke said he fired in self-defense after McDonald lunged at him with a knife. But the dashcam video — which a judge ordered the city to release 13 months after the shooting — showed McDonald walking away from police, rather than charging at them.

Gentle yoga can take Mom through pregnancy, labour, delivery and beyond

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I recently saw a DVD for sale at a store entitled “Prenatal Workout”. Not only is this not the time to “get into shape” or try to emulate some celebrity mother, but more than ever it is a time to honour your body. It’s a changing body and a time to honour the life growing inside of you.

Because an expectant mom is tired in the first trimester, a restorative or more slow/gentle yoga practice is most appropriate. Prone positions, that is poses on the belly, are now not recommended. It is important to keep the abdominal area quite passive and relaxed during this trimester. Also, avoid backbends and twists so as not to exacerbate the separation of the abdominal muscles. Otherwise it could be harder to recover these muscles postnatally.

In the second trimester a woman may have a return in energy and could resume a hatha yoga practice with an emphasis on low back stretches and hip and shoulder openers. Avoid deep forward folds (putting pressure on the xiphoid process, at the top of the abdomen, and causing discomfort).

In the third trimester a gentle practice is optimal with a concentration on hip stretches and more seated postures over standing. Exercises to help prepare for labour and delivery should be brought in as well as breathing and meditation to prepare for the great physical, mental and emotional states during labour and delivery.

The centre of gravity is shifted forward during pregnancy often leading to postural changes which may manifest as: pain in the low back and pelvic region; altered sense of balance; carpal tunnel syndrome; swelling; varicose veins; headaches; muscle cramping; light-headedness; upper back stiffness and weakness; fallen arches; abdominal muscle weakness; and, pelvic floor weakening. Yoga can be a valuable tool for pre and postnatal women.

A lot of emphasis can be put on strengthening the pelvic floor as pelvic organ prolapse where the uterus, bladder and/or rectum begin to descend, fall and potentially protrude externally, is present in about 70 per cent of women by the age of 70.

Adult colouring books have many benefits

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According to Wikipedia: “An early adopter or lighthouse customer, is an early customer of a given company, product, or technology. Late majority adopt an innovation after the average participant. These individuals approach an innovation with a high degree of skepticism and after the majority of society has adopted the innovation. Late majority are typically skeptical about an innovation.

When it came to adult colouring books, I fell into the latter category. I had even been to a couple of “colouring parties”. Borrowing other people’s materials, believing it to be silly but still wanting the time spent with friends.

Having recently become a Certified Lifestyle Meditation Teacher, I thought adding a colouring book to my mindfulness/meditation practice would be a wonderful addition. Colouring in this way is often used in children’s yoga classes (a tool I have in fact used in teaching kids yoga).

Many occupational therapists prescribe colouring books and patients come back and tell them how beneficial they find them to be. A friend who recently had surgery and was laid up in bed, was able to pass the time with colouring books. When you need to shift focus or practice stress reduction, break these books out. They have so many uses and purposes that many are not aware of, beyond the obvious outcomes of beauty and enjoyment. Let’s look at their uses a little closer.

The “prescription” of adult colouring, stems all the way back to the late psychologist Carl Jung. He used it thinking it would help his patients access their subconscious and new self-knowledge. We now know that many psychologists suggest this to patients as an alternative to medication, as a means of relaxation, and as a calming tool. It can help the individual focus on the act of colouring intricate pictures for hours on end, vs. focusing on intrusive and troubling thoughts.

Adult colouring books can help with a number of emotional and mental health issues. For many, boredom, lack of structure, and stress are the greatest triggers they have. This applies to individuals with obsessive-compulsive disorders, anxiety disorders, stress disorders, depressive disorders, eating and binge eating disorders, anger management issues, and substance abuse issues. The time and focus that adult colouring takes, helps the individual remove the focus from the negative issues and habits, and focus them in a safe and productive way.

These activities can help tremendously with individuals with Post Traumatic Stress Disorder (PTSD), anxiety, and stress issues, as they calm down our amygdala. The part of the brain that controls our fight or flight response, and keeps individuals in a heightened state of worry, panic, and hyper-vigilance, when it is active. Colouring and focusing on this harmless and calming activity, can actually turn that response down, and let your brain have some much needed rest and relaxation. This can be an exceptionally productive and welcome outlet for these individuals.

Colouring also brings us back to a simpler time. An activity that can invoke the easier and happier times of childhood. A time when we did not have as many responsibilities, and could just do something because we wanted too, for the pure joy of it. To be able to tap into this time and these emotions is very cathartic and enjoyable. It can take you out of your present stresses and worries for even a few hours at a time, which can have an exceptionally recuperative effect.

Believe it or not, colouring has intellectual benefits as well. It utilizes areas of the brain that enhance focus and concentration. It also helps with problem solving and organizational skills. Our frontal lobes are responsible for these higher level activities and functions of the brain, and colouring detailed pictures activates all those properties.
Colouring utilizes both hemispheres of the brain, right and left. When we are thinking about balance, colour choices, applying coloured pencil to paper, we are working on problem solving and fine motor skills.

This is another method of practicing mindfulness, which has therapeutic and health benefits. This can help us replace negative thoughts with positive and pleasant ones. Doing therapeutic artwork can help reduce feelings of anxiety and unpleasantness associated with lengthy medical treatments. The focus we place on the project at hand, and on an object can replace negative and unhelpful thoughts from entering our minds. The step of acting and doing vs. observing is a powerful deterrent to focusing on physical or emotional pain.
Adult colouring books clearly help serve many purposes that are beneficial. They can be focused, therapeutic, relaxing, calming, problem solving, and organizational. Head down to your local bookstore, discount department store or dollar store and find a colouring book that appeals to you and some nice coloured pencils. And don’t forget that you’ll now have beautiful artwork which you can hang on your fridge!

Kids and adults need play

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I recently became a certified kids yoga teacher. One of the first questions that was put to each of us as we went around the circle was, “How do you play?” I couldn’t think of anything I do as play. Everything is work even though I enjoy work. I thought back to childhood and even then I seemed to make work for myself, perhaps a symptom of being an only child.

When I got home I immediately ordered from my library book list The Kidult Handbook from Blanket Forts to Capture the Flag, a Grownup’s Guide to Playing Like a Kid.

Play is good for your spirit, body and mind. It’s good for your relationships, work and social life. Children naturally play but soon it’s “don’t play with your food”, “don’t play in your good clothes”, “don’t play in the rain”.

Play clears the mind, it’s good for your health, it allows you to connect to others, it allows you to lighten up, it brings balance to your life, you discover things about yourself, it can often take you outside, it encourages curiousity and discovery, it exercises your creative thinking and problem solving skills and best of all, play is enjoyable!

There are four parts to a kids yoga class; breathe, games, poses and relaxation.

Breathing exercises (disguised in a playful way) calm and nourish the central nervous system, increases energy and focus, improves blood circulation, reduces symptoms of stress and relieves pain.

Games are at the heart of a kid’s yoga class. It may not look like a traditional yoga class where adults are confined to their sticky mats but rather engaging the children in creative play and thinking to stimulate the secretion of dopamine and DHEA. These positive chemical messengers build brain cells and improve mood. Games also build cooperative skills working with a partner or in a group. Also, games simply get kids moving their bodies. Many children (and adults) are movement malnourished.

The yoga poses look much like adult poses with some fun new twists and names. The poses help develop flexibility, strength, balance, cardiovascular fitness, play and confidence. Physical health is also promoted and a positive attitude towards exercise and their bodies. Children’s creative imagination and self expression are also encouraged through the poses.

Relaxation promotes inner listening and reflection. It slows the brain waves, allowing the nervous system to recharge and the brain to process and integrate information.

Don’t be surprised to hear all kinds of music and songs in a children’s class and many fun props are often used. A theme may even be carried throughout the whole class. Crafts and colouring can be used, which are great mindfulness activities.

Don’t just let the kids have all the fun, get out there and find your play!

Advice, like youth, probably just wasted on the young

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(Posting this here after reading it in a couple of classes last week. I remember this on the radio a number of times back in 1997 and have wanted to look it up for some time. Affectionately known as the Sunscreen Speech)

Chicago Tribune June 1, 1997

Inside every adult lurks a graduation speaker dying to get out, some world-weary pundit eager to pontificate on life to young people who’d rather be Rollerblading. Most of us, alas, will never be invited to sow our words of wisdom among an audience of caps and gowns, but there’s no reason we can’t entertain ourselves by composing a Guide to Life for Graduates.

I encourage anyone over 26 to try this and thank you for indulging my attempt. Ladies and gentlemen of the class of ’97:
Wear sunscreen.
If I could offer you only one tip for the future, sunscreen would be it. The long-term benefits of sunscreen have been proved by scientists, whereas the rest of my advice has no basis more reliable than my own meandering experience. I will dispense this advice now.

Enjoy the power and beauty of your youth. Oh, never mind. You will not understand the power and beauty of your youth until they’ve faded. But trust me, in 20 years, you’ll look back at photos of yourself and recall in a way you can’t grasp now how much possibility lay before you and how fabulous you really looked. You are not as fat as you imagine.
Don’t worry about the future. Or worry, but know that worrying is as effective as trying to solve an algebra equation by chewing bubble gum. The real troubles in your life are apt to be things that never crossed your worried mind, the kind that blindside you at 4 p.m. on some idle Tuesday.
Do one thing every day that scares you.
Sing.

Don’t be reckless with other people’s hearts. Don’t put up with people who are reckless with yours.
Floss.
Don’t waste your time on jealousy. Sometimes you’re ahead, sometimes you’re behind. The race is long and, in the end, it’s only with yourself.
Remember compliments you receive. Forget the insults. If you succeed in doing this, tell me how.
Keep your old love letters. Throw away your old bank statements.
Stretch.
Don’t feel guilty if you don’t know what you want to do with your life. The most interesting people I know didn’t know at 22 what they wanted to do with their lives. Some of the most interesting 40-year-olds I know still don’t.
Get plenty of calcium. Be kind to your knees. You’ll miss them when they’re gone.
Maybe you’ll marry, maybe you won’t. Maybe you’ll have children, maybe you won’t. Maybe you’ll divorce at 40, maybe you’ll dance the funky chicken on your 75th wedding anniversary. Whatever you do, don’t congratulate yourself too much, or berate yourself either. Your choices are half chance. So are everybody else’s.
Enjoy your body. Use it every way you can. Don’t be afraid of it or of what other people think of it. It’s the greatest instrument you’ll ever own.
Dance, even if you have nowhere to do it but your living room.
Read the directions, even if you don’t follow them.
Do not read beauty magazines. They will only make you feel ugly.
Get to know your parents. You never know when they’ll be gone for good. Be nice to your siblings. They’re your best link to your past and the people most likely to stick with you in the future.
Understand that friends come and go, but with a precious few you should hold on. Work hard to bridge the gaps in geography and lifestyle, because the older you get, the more you need the people who knew you when you were young.
Live in New York City once, but leave before it makes you hard. Live in Northern California once, but leave before it makes you soft. Travel.
Accept certain inalienable truths: Prices will rise. Politicians will philander. You, too, will get old. And when you do, you’ll fantasize that when you were young, prices were reasonable, politicians were noble and children respected their elders.
Respect your elders.
Don’t expect anyone else to support you. Maybe you have a trust fund. Maybe you’ll have a wealthy spouse. But you never know when either one might run out.
Don’t mess too much with your hair or by the time you’re 40 it will look 85.
Be careful whose advice you buy, but be patient with those who supply it. Advice is a form of nostalgia. Dispensing it is a way of fishing the past from the disposal, wiping it off, painting over the ugly parts and recycling it for more than it’s worth.
But trust me on the sunscreen.

We all need to sit in stillness

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I recently became a Certified Meditation Teacher through Lifestyle Meditation of Edmonton, Alberta. It was a wonderfully informative weekend and felt like a vacation for me stepping out of the teacher position and into the student’s seat. I went with the intention to bring my students more of an experience but also by the time I left, felt my life and my family’s life can use the transformative power of stillness.

Meditation can be used alongside yoga or as a stand alone practice. And you don’t have to believe for it to work.

For thousands of years, the practices of meditation have been part of the lives for many, however the philosophy behind it has changed as humanity has evolved. Somewhere around the year of 400 CE Patanjali compiled the Yoga Sutras where he describes meditation as being “the progressive quietening of the mind until it reaches its point in pure stillness”.

The Buddha taught 40 different kinds of meditation but some of the more common include: guided; mindfulness (Vipassana); mantra; visual; moving and; pranayama (breath work). Guided meditation is where an individual is verbally guided into a state of consciousness either by a person’s live voice or by a recording of a voice. Mindfulness refers to a state of being fully present in the present moment, accepting each moment as it arises. Thich Nhat Hanh brought mindfulness to the attention of Westerners. Most mantras are sounds which can be grouped together to create more specific sound resonance or vibration. Tools such as candles and pictures, as well as the nature that surrounds us, can all be useful focal points for visual meditation. Chi Gong, Tai Chi, Yoga, Labyrinth, walking, running, etc can all potentially be used as moving meditation. Several researchers have reported that pranayama techniques are beneficial in treating a range of stress-related disorders.

Stress is a normal response to a perceived threat. It evolved in order to protect us from predators and other dangers. During the flight or fight some of the body’s responses are: increased heart rate, perspiring, neck and shoulder muscles tighten, dry mouth and hyperventilation.

During flight or fight, cortisol is released into the body. Nowadays this is over-activated for many and cortisol levels don’t have much chance to return to normal levels. Effects of excess cortisol to the body include: depression, hypertension, chronic fatigue, sleep deprivation, migraines, acid reflux, hostility, hunger, arthritis and belly fat.

In our modern day world we may no longer be afraid of becoming some animal’s next meal but the stakes may be public speaking for example. The brain doesn’t distinguish between life and death situations and those that just make us uncomfortable (as noted in a Seinfeld episode people are more afraid of public speaking than dying, so they would rather be in the casket than reading the eulogy).

We continue to carry the tension that is created and over time can have life-threatening effects. Stress isn’t good but it’s a sign. What need is being threatened? The five emotional needs of all humans are safety, belonging, love, to be seen and to be heard.

Over time, unrelenting chronic stress can lead to emotional, physical, or sexual dysfunction, increase your chances of getting sick, and may manifest as chronic illness such as irritable bowel syndrome, fibromyalgia, lupus, Crohn’s disease, migraine headaches, and even skin disorders like psoriasis.

During meditation, we can experience peace and relaxation as well as decreased heart rate and blood pressure and greater clarity. Humans are having between 50,000 – 80,000 thoughts every day and we are only aware of one per cent of them. But the body responds to 100 per cent of them. All thoughts come through the five senses, judgement is placed on them (either good or bad) and the body responds.

The physical, mental, emotional and spiritual benefits of meditation have been well documented for thousands of years. Modern scientific techniques and instruments, such as MRI and EEG, have been used to see what happens in the body of people when they meditate, and how their bodies and brain change after meditating regularly.

The brain’s circuitry is comprised of living tissue which is reshaped over and over by thoughts, memories, desires and experiences. The mental training and coordination a meditation practice serves can change the inner workings and circuitry of the brain in the area that controls our focus, memory, learning patterns and perception of consciousness. This is known as neuroplasticity.

Meditation can create a greater ability for resiliency. The body spends more time in the parasympathetic system which gives us more patience, greater clarity, creativity, problem solving, and the ability to rebound more quickly after a stressful situation.

Resiliency is described as the ability to recover quickly. Impacts of stress effect the mind and body. A better description of resiliency is the capacity to prepare for, adapt to, and deal with, perceived adversity in a positive way. Billions of dollars are lost every year due to work time lost from stress and almost half of worker turnover was found to be stress related. Top ways to cultivate resiliency include self-care, embracing change, finding a sense of purpose, and developing a strong social network.

When we are practicing meditation we aim to move from the outside world, into ourselves, into our body, finding the breath, a single pointed awareness, undisturbed flow of thought and finally, samadhi or the gap.

If you’re interested in starting a meditation practice or have any questions, please reach out to me I’d be happy to help.

Varied medical services in one location, wave of future?

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I recently had the opportunity to attend an open house at Park Integrative Health located in Sherwood Park.

This is a one-of-a-kind facility with family doctors, internists, massage, acupuncture, reiki, holistic nutrition and counselling under one roof.

Much like how medicine is practiced in China, where hospitals combine Eastern and Western medicine, they treat the patient individually and write up a program – not just based on writing a prescription for pills – perhaps with either Western or Eastern practices or maybe a combination of both.

Currently Park Integrative Health provides routine medical services with two female physicians (accepting new patients), internal medicine physicians (accepting new patients by referral), acupuncture, massage therapy, counselling, dietetic and nutritional counselling (with a registered dietician and Certified Holistic Nutritional Consultant), reiki and guided meditation.

The founders believe that there are multiple avenues in the pursuit of health and wellness and they created an environment where professionals from complimentary disciplines could work together. Imagine a place where your physician can collaborate with your acupuncturist and counsellor to ensure that you receive the best care personally tailored to your individual needs.

Their goal is to “empower each individual to reach their highest expression of health and wellness by working with a team of collaborative professionals to address the root cause(s) of illness and/or injury

Massage includes maternal, stone therapy, shiatsu, trigger point therapy, myofascial cupping, and coming soon, craniosacral and reflexology.

Counsellors offer specialized counselling services for children, adolescents and adults.

Physicians provide comprehensive care for all ages.

As Park Integrative Health grows, they are committed to exploring and incorporating services to meet the needs of those they are serving.

Banff Yoga Festival proves inspirational

Posted on by guru

I recently experienced my first yoga festival. Held in the beautiful Rocky Mountains, Banff, AB brought together exceptional teachers of yoga, meditation, and mindfulness from Banff and beyond. There was yoga, culture, and adventure as people from all over gathered together to study all things yoga and connect to this unique culture.

The majority of the weekend was spent at the Fenlands Recreational Centre. This space underwent a multi-million dollar renovation several years ago, making it rustic and modern while boasting mountain views and LEED design. How fitting to promote health, sustainability, and well-being in a building with some of the most advanced green technologies. The Fenlands is located adjacent to a wildlife corridor. The event also took many into the mountains, to historical spaces, and to significant places in Banff that could be considered “hidden gems”.

The three day festival boasted a yoga market, hikes, stand up paddle boarding, mountain meditation, mala making, raw chocolate making, yoga talks, physical practices, taco making, yoga and wine, belly dancing, skincare, barre, ayurveda, sourdough bread making, foam rolling, Buddha bowl making, and, an after-party.

It was also a great time for friends to gather. I met three other women who I went to university with and we try to arrange get togethers every year or two as we all live in different areas.

The first day I was scheduled for four activities but in reality made it to two. The first “Into the Wild” was a hike and meditation which unfortunately me and one other friend couldn’t arrive in time for. We also all chose to visit in our room instead of making it to the opening class.

Finally we all moved on to scheduled events; some joining each other, some going solo. I enjoyed “Finding the Still Point” with Sarah Harvie. In this workshop we used a blend of craniosacral therapy and meditation techniques to help ourselves and others drop deeper into what is referred to as the “fertile void”. We tapped into our own subtle rhythms and learned to tap into other’s rhythms through partner work. We practiced giving each other subtle adjustments in savasana and how to find energetic restrictions in the body. I admit I was skeptical at first but both my partner and I were able to sense where each other were holding muscular tension without any speaking.

Three quarters of us finished the evening with “Adversity to Light” led by Edmonton’s Andrew Misle. His classes skillfully blend music, clearly discerned sequencing, and his philosophical teachings are delivered with humour and fearless authenticity.

Live music was provided by Garth Stevenson. I have used this Brooklyn-based film composer and double bassist material when teaching a yoga class. He was raised in the mountains of Western Canada, nature became his primary inspiration and the common thread between his life and music. In the past four years, Garth has released two full-length solo albums, informed by his experiences carrying his 150-year-old double bass to the woods, the beach, and the desert. His most recent and critically acclaimed release, Flying, is a 75 minute homage to a recent life-changing trip to Antarctica. Of Flying, iTunes praises, “Garth Stevenson joins the likes of Brian Eno and Sigur Rós as a practitioner of this ethereal yet accessible genre… ‘The Southern Sea’ offers the aural equivalent of effortlessly swimming underwater without ever needing to come up for air.” Flying was recently featured on WNYC’s New Sounds radio program along with Ben Frost and Yo-Yo Ma and was featured on the main page of iTunes.

Garth played his double bass to seals, penguins and icebergs while composing the score. “I spent a few weeks prior to the trip learning to adapt whale calls on my bass by playing along with Roger’s Songs Of The Humpback Whales recording the same way I used to play along with jazz albums. One evening, in the middle of a four-day open sea crossing between South Georgia and Antarctica, I gave a concert at sunset on the bow of our ship. I was improvising and creating layers with my loop pedal then started imitating whale calls on the bass. A few minutes later twelve sei whales came and swam next to our vessel!”

Saturday morning one friend and I started off with “Slay Your Dragons” courtesy of Erin Evans. It was a strong and challenging class to begin the day but we slayed it. Discussing the human afflictions to expose your self limiting beliefs this class involved a fun flow with the sweat beats of DJ Sol Rising. Sol Rising’s original soundscapes evoke feelings of inspiration and bliss through an eclectic mix of electronic music, mid-tempo house, chill-trap, ambient and hip-hop.

Born in Vancouver BC, raised in Fairfield Iowa, Sol Rising began meditating at age four with a walking mantra technique. His mother took him to visit numerous spiritual teachers, who inspired him on the spiritual path he walks today. As a teenager, he became a hip hop fanatic. His rooted interest in hip hop led him to learning the art of scratching — using turntables as musical instruments. Sol Rising soon became one of America’s top scratch DJs, winning second place at the DMC, the world’s most prestigious DJ competition.

After graduating in the top five per cent of his accounting class at University of Iowa, he realized accounting was not his path. A journey to India illuminated his true calling — to light up people’s awareness of their true nature through music. This lead him to study audio engineering and production at Pyramind Studios in San Francisco, CA. Now a successful Producer/DJ, with over six albums released, Sol Rising plays events throughout the US, Canada, Europe, Asia and Australia at festivals such as Wanderlust, Burning Man, Symbiosis and Lightning in a Bottle. Sol Rising has been featured in major media outlets including the Yoga Journal, Washington Post, and his music has been streamed over two million times on Spotify and one million on Soundcloud.

Next came “The Feminine Face of Yoga” with Anne Douglas. This yoga talk was described as, “The Feminine Face of Yoga embraces the corporeal experiences of emotion, gut intuition, sensuality and embodiment, while building on the masculine path of intellect, renunciation and transcendence as a path to Freedom. This integrated view may even provide answers to the global environmental and political crisis we all face.”

The presentation reviewed a Reader’s Digest version of the Foundational Philosophies of Yoga, explored the pre-historical feminine roots of Yoga, discussed some of the essential expressions of the feminine in yoga. We experienced the wisdom and potency of the feminine as celebrated in the Tantric texts that include the Vijnanabhairava, the Spandakarika, uncovered feminine variations of practices from the Yoga Sutras and discussed building a vision for the future of yoga that embraces both the masculine & feminine.

I was then scheduled for Jivamukti Flow and Mountain Meditation but decided to skip both. While we felt we should book our selections early for the whole weekend, we found that we wanted to some down time as this was a get-away also. The weather also made outdoor activities less than desirable.

I was excited to attend one of the yoga talks with Jeff Mah later that afternoon; Yoga and Activism. There are times in our lives where we will be faced with a choice: stand up and make a difference… or live with the burden of being silent. Jeff’s had first hand experiences with activism in protecting the delicate ecosystem in the Bow Valley. Afterwards, we engaged in practices to solidify our commitment for a better world. This was for everyone and anyone but as Jeff pointed out, as a yoga teacher you have a platform.

Three of us finished the evening with a mala making course. There was an after party but we decided to go back to our room and play the board game Speak Out instead.

On the final day I finally got to try Stand Up Paddle (SUP) boarding on Two Jack Lake (a glacier lake). One the the most beautiful places to paddle in the world.  From pristine lakes to tranquil turquoise rivers, paddling here is an unforgettable experience.

I found the experience in the mountains rejuvenating and inspiring. Inspiration for my life, my classes and to attend more yoga festivals in the future.

Love of yoga to be celebrated on International Day of Yoga

Posted on by guru

Happy Day of Yoga! International Day of Yoga is celebrated annually on June 21 since its inception in 2015 when it was declared unanimously by the United Nations General Assembly (UNGA).

The Indian Prime Minister Narendra Modi in his UN address suggested the date of 21 June as it is the longest day of the year in the Northern Hemisphere and shares special significance in many parts of the world. In his address he said, “It is not about exercise but to discover the sense of oneness with yourself, the world and nature. By changing our lifestyle and creating consciousness, it can help in well being.” This resolution was supported by 175 countries, including USA, Canada and China. This proposal has the biggest number of co-sponsors in the history of any UNGA resolution of such nature.

Yoga is a physical, mental and spiritual practice attributed mostly to India where it began more than 5,000 years ago. The word ‘yoga’ derives from Sanskrit and means to join or to unite, symbolizing the union of body and consciousness. Today it is practiced in various forms around the world and continues to grow in popularity.

Nowadays yoga has become very popular as a system of physical exercise all over the world. It is a popular activity among athletes, children and seniors too. Yoga has been proven to lower blood pressure and increase strength and flexibility. Yoga energizes our bodies and calms our minds. So let us add Yoga in our lives and stay healthy.

There are different kinds of yoga including; Hatha Yoga: a system of different physical exercises, Karma Yoga: actions done without any desire of the results, Mantra Yoga: chanting of certain sounds, Bhakti Yoga: devotional yoga, Gyana Yoga: gyana means knowledge and reality is discovered through insight, practice and knowledge using discriminative intelligence, Raja Yoga: sometimes called the “Royal Yoga” is inclusive of all yogas, and its philosophy goes beyond the boundaries of the many styles of yoga. Today it emphasizes the benefits of meditation for spiritual self-realization and the purposeful evolution of consciousness.

Also, there are eight limbs in yoga; Yama – Self-control, Niyama- Discipline, Asana – Physical exercises, Pranayama – Breath exercises, Pratyahara – Withdrawal of the senses from external objects, Dharana – Concentration, Dhyana – Meditation and, Samadhi – Complete Realization.

So celebrate International Day of Yoga by visiting a local yoga studio, practice at home with a DVD, online class or searching your t.v. You could even head out-of-doors to drop into downward facing dog. Invite a friend to yoga, meditate, do yoga somewhere different, at work you could practice some office yoga right at your chair, you could wear your yoga, try a new style or maybe read a book about yoga.

International Day of Yoga is not to be confused with World Yoga Day.

Michelle Anderson
michelleyoga.net

Always Challenging – Blackfoot Ultra Marathon

Posted on by guru

I recently ran my second Blackfoot Ultra Marathon. This year I ran the Baby Ultra, a 25 kilometre (km) loop. Last year, I ran the loop twice in the 50 km Ultra. I thought after a “regular” marathon of 42.2 km, what’s another 8 km, right? Ha! Boy was I wrong.

Running trail is a different beast from running road. Especially when it’s a hilly course like the Blackfoot. If I remember correctly the website boasts that the course contains “100 hills good for building nice butts,” or something like that. Trail takes a lot longer than road. Adjust your expectations. So, approximately for this runner, four hours for 42 km on road equals 7.5 hours for 50 km on trail.

A secret in ultra marathons is there is a lot of walking, power hiking and food to be eaten. Oh the food at the water stations knows no bounds. In addition to the usual fruit, water and electrolyte replacer, I’ve witnessed (and indulged in some) cookies, bacon, cookies-with-bacon, Twizzlers (personal favourite), grilled cheese, pizza, chicken nuggets, pop, pickles, chips, and more than I can remember. Calories are needed with choices between sweet and salty, depending on what the body needs/craves. These stations would not be possible without the volunteers who are hands down the best and the zaniest. Think costumes.

Part of the registration requires entrants to provide four hours of volunteer time at a self propelled individual sporting event. It can be in your local area and can encompass anything from volunteering at a running race, triathlon, cross country ski race, trail maintenance, coaching or officiating a school track team, river valley clean up, etc. This is a mandatory requirement as Friends of Blackfoot “believe all runners should give back a little”.

My first year I volunteered at one of the aid stations of the Canadian Birkebeiner Ski Race. I got into a car at 6 a.m. with a load of strangers to drive out to a remote location in the middle of winter and hand out such things as pickles and hot chocolate. My husband worried for my safety but I assured him “they’re runners, they’re fine”. And I was right. In fact I soon made new friends. Insert sigh.

The second year I spent an evening handing out race packages to participants of the Run Wild in St. Albert. I have wanted to volunteer for a race and give back for some time so I couldn’t have been happier.

All competitors of the Blackfoot Ultra must carry at a minimum a 600 ml. water bottle throughout the course. The 100 km starts at 5 a.m. and requires four loops of the 25 km course; the 50 miler starts at 6:30 with 5 km out and back then 3 loops, the 50 km starts at 9 a.m., 25 km at 11 a.m. Kids Ultra (double at 8 km) at 2 pm, Kids Ultra (4km) at 2:15, Canine Ultra (new in 2018 and runs 10 km) at 4. Funds from the Canine Ultra went towards Strides for Stroke. One of the three Race Directors (RD) of this race, Amber Poliquin, had a stroke in August of 2017.  It took seven days in hospital, permanent loss of left peripheral vision, and months of rehab to get to where she is today.  Instead of focusing on the why, Amber is training to run in the Fat Dog 120 Mile Ultramarathon in August 2018 and wants to raise $1,000 per mile.  All this funding will go towards research for a University of Alberta scientist who is working hard to develop a blood test that could diagnose strokes within 30 minutes.  Currently only five per cent of strokes are diagnosed in a timely manner.

The dogs and their humans had three hours total to do it.  And the furry ones got a homemade treat of peanut butter, bacon, banana, and doughnuts. Confession time: I saw these doughnuts in the snack shack after finishing and with no idea at the time they were for the dogs, seriously considered if I could take one. It was a help yourself to pop, Dairy Queen Dilly Bars and smokie accoutrements so I wondered if I should take one or where they were being handed out. They looked amazingly delicious! Glad I had restraint.

The route direction alternates each year between clockwise and counterclockwise. This makes the experience, (and pain) different. Another interesting addition this year was that Blackfoot hosted the 50 Miles 2018 Canadian Trail Championships and they lived up to their name.  New course record of 6:32:01 by Alex Petrosky.  Even more amazing was second place, 2 minutes behind and 3rd place 10 minutes behind.  For the women Roslyn Bergen won in a good time of 8:03.12.  Roslyn was officially second in women but the first winner Adele Salt holds a British passport and not Canadian in terms of championships.

Like every race there’s cool swag. This year a t-shirt, last year a running vest. There have also been tights, hats, sleeves and flip flops. In 2018 we also received finishing medals (note I’ve run races just for a particularly cool medal).

I arrived an hour before race time as my running buddy reminded me we’d have to park a ways away and walk into the Islet Lake Staging Area. The 25 km was the last major race to go out so there would be a lot of cars parking on the road leading in. By the end of the day the cars are so covered in dust from passing cars on the gravel road, a wash is in order.

Once there, there’s time to put on sunscreen, bug spray, store a drop bag (honour policy you can just leave it anywhere and it’s safe) load up whatever supplies you’ll be carrying on your run, and of course, those last trip/s to the outhouse.

Before we could get going we were gathered for a pre race meeting by RD Gary Poliquin. Racers are reminded that they will not be allowed on course without their own water, course is well marked and code of the trail; if someone’s hurt, you stop and offer help. I felt the code about 6 km in when I took a tumble and a gentlemen beside me stopped and asked me if I was okay. Only thing hurting at the time was my ego. Other than a hand and knee, my water bottle and hat brim took the blow.

Gary asks how many are Blackfoot virgins. To which his young daughter asked, “what’s that mean?” They were to chat later.

For the 50 km my friend and I planned (and executed) to walk all the hills. We spent more time at the food stations stretching and eating then I did this year. This year I decided to run my own race and run it differently then last year. I decided to run more and walk less and didn’t spend time at the food/water stations other than a quick orange slice and cup of water. I felt good for a long time but the course direction this year meant a lot of steep hills at the end so the last 6 km or so, were a grind. I went in hoping for a three hour finish and ended up with a 2:41 finishing 20th out of 84 entries. I have to be happy.

Upon finishing I grabbed some more water and fruit, but even better was the bison smokie, Dilly Bar and full strength pop (I only drink diet usually but a Mug root beer looked amazing).

Course closes at 7 pm (all runners must start their last loop by 3 pm). Weather is always a wildcard with any race. There was a year at Blackfoot that people were pulling out and being pulled off with frostbite. The two years I’ve been participating it’s been quite warm.

Interesting to note there are 400 racers and a waiting list, there are slightly more women than men racing and 2018 was the16th anniversary of the race.

Very helpful is to go out for some training run/s before to get a feel for the course and what to expect and plan for. There are some organized group runs before to company can also be found.

The Blackfoot Ultra is a quality trail ultra marathon race in the Edmonton area held at the Cooking Lake Blackfoot Provincial Recreation area. The group that the Blackfoot Ultra supports is the “Friends of Blackfoot”.  This group of dedicated volunteers and Park staff keep the trails in top shape during all seasons of the year.

The 97 square kilometre Cooking Lake-Blackfoot Provincial Recreation Area contains forests, pastures and wetlands. It is a multiple use area that supports a variety of activities, including agriculture, wildlife management, natural gas extraction and outdoor recreation.

Get active this Senior’s Week

Posted on by guru

More and more older adults are staying active longer and seeing the benefits of regular exercise. People age faster when they are inactive. Other influences on aging include disease, trauma, nutrition, etc.

But when you’re more active, you age better. Benefits of exercise include physical, social and psychological (short and long term). Those short term benefits are better mood and decreased stress. Long term benefits are reduced depression, anxiety, perception of self-efficacy, mental sharpness, self-esteem and body image. Bone mineral density goes up and risk of falls and fractures decreases with regular physical activity.

CandaianŸ Physical ŸActivityŸ Guidelines state to Ÿachieve healthŸ benefits Ÿand improveŸ functionalŸ abilities, Ÿadults Ÿaged ŸŸ65 yearsŸ andŸ olderŸ shouldŸ accumulateŸ at Ÿleast 150 ŸŸminutes Ÿof Ÿmoderate ŸtoŸ vigorous intensity ŸaerobicŸ physicalŸ activity ŸperŸ week Ÿin Ÿbouts ŸofŸŸ 10 minutes ŸorŸ more. ItŸ is Ÿalso Ÿbeneficial ŸtoŸ addŸ muscleŸ and Ÿbone Ÿstrengthening ŸactivitiesŸ using Ÿmajor ŸmuscleŸ groups Ÿat Ÿleast two ŸŸdays Ÿper Ÿweek. Those with poor mobility should perform physical activities to enhance balance and prevent falls.

Being active for at least 150 minutes per week can help reduce the risk of chronic disease (such as high blood pressure and heart disease) and, premature death. And also to maintain functional independence, maintain mobility, improve fitness, improve or maintain body weight, maintain bone health and maintain mental health and feel better.

So, join a community walking group (such as mall walking), go for a brisk walk around the block after lunch, take a dance class, train for and participate in a run or walk for charity, take up a favourite sport again, be active with the family, plan to have active reunions, go for a nature walk and/or take the dog for a walk.

The first week of June is Seniors’ Week in Alberta. With nearly 14,000 seniors, Strathcona County is holding a number of events which can be found online at www.strathcona.ca/seniorsweek. This year marks the first year that there are more seniors then children.