Anxiety 101

Anxiety 101

 

Stress seems so rampart in our society.   As our world accelerates through added pressure at work, technology and the fast pace of our world so does the opportunity to suffer from this condition. Anxiety can develop from biological sensitivity, personality type or overload. 

Someone who is anxious is often responsible, hardworking and a perfectionist. They are sensitive to criticism, fearful of rejection and aim to please and seek approval.  They are affected by others’ opinions, need to be in control, have difficulty relaxing, difficulty with strong emotions and being assertive.

Anxiety can develop with inadequate bonding, separation anxiety in childhood, repression, critical or overcontrolling parents, parental abuse, anxiety in family and friends, and mental illness of another family member. 

There are benefits from being a person with an anxious personality because they are kind, caring, and supportive, loyal to friends, a good worker, listener, competent and high achieving and more open to spiritual things.  The problems is that they struggles from learning to say no, difficult setting reasonable limits, and be strong in their emotions and resentful.

Anxiety can come in various forms and some of them are not always apparent to the casual observers.  Some people demonstrate anxiety with irritability obsessive behavior, sensibility to change, fast talking, stuttering, sitting looking into space.

There are many tools to combat anxiety.  Avoid caffeine, processed and friend foods help. Drink hot tea with calming herbs, try to eat foods like bananas, cereal, milk, tuna and eggs before bedtime may help you fall asleep faster. Warm milk increase tryptophan’s which helps you fall asleep.

 Using breathing exercises and creative visualization of thinking through things another way is effective. Aromatherapy with essential oils such as eucalyptus, lavender or peppermint oil can help you as you sleep, take a bath or relax at home or the office. 

Vigorous exercise earlier in the day can help with taking your anxiety and putting into running, walking or another aerobic exercise. Avoid vigorous exercise at least two hours before bed.   Doing yoga or stretching is a good way to unwind before bed.  Refocus Your Energy with something you enjoy such as music, puzzle, or game with yourself or a trusted friend. 

Massage or even using a foam roller is a great chance to work out tight muscles after hard workouts.  Stretching, taking a walk or yoga is also effective. Take a mini vacation from your problems, take a nap, spend time with someone who builds you up and is open,f ree, caring  and impartial like a small child or pet.

 Find nature and enjoy it without technology.  Leave your phone at home.
Do Something Creative like working on a hobby can combat anxiety.  Writing, crafting drawing or coloring is a opportunity to take your mind off yourself.   Even visiting a craft fair or museum is also a great idea as well.
There is also a mind set with anxiety.  Make a decision to have peace of mind, trust, serenity, assertiveness, ability to live in the present, positive and nonjudgmental.

Knowing the ways to understand anxiety is the first step to decrease the stigma and help someone calm down faster.  It is also important to know how to combat anxiety with tools to help the person or even yourself in times of struggle.  Last of all remember that when all else fails the Bible reference in 1 Peter 5:7 tells us to cast all anxiety on our Lord because he know what we need because he cares for us.

Teachers pay teachers calming

Foxman, Paul, , The Worried Child .Almeda, CA, Hunter House 2007

Foxman, Paul, Dancing with Fear. Almeda, CA, Hunter House 2010

Pinterest Anxiety

https://www.pinterest.com/search/my_pins/?q=anxiety

Teachers pay teachers calming

https://www.teacherspayteachers.com/Product/100-Free-Coping-Strategies-2955800

 

Rope Training for the Beginner and Advanced Athlete

Rope Training for the Beginner and Advanced Athlete

Looking for a workout that is different and outside the box of traditional strength, cardio, and circuit training?  Try a ropes workout.  Ropes are a great tool to use in your training. Ropes are low impact.  They are much safer to use than barbells, dumbbells, and kettle bells as long as you are using good form.

The ropes are the ideal workout cross training exercise you can do without placing too much stress on your joints because all the force is applied to your muscular system instead. In just a short time, you can burn many calories more than with heavy resistance training sprinting and high-intensity interval training. So it’s a good addition to your training program if you’re looking to weight. They work both the upper front and back simultaneously as well as the core. The good news is rope training works your entire core from the upper abs to your glutes and quads, both stabilizing spinal movement and applying power from the core.

In fact, research suggests using battle ropes for just 10 minutes can be considered a vigorous workout. It is estimated that you can burn 10 calories per minute during a workout. Ropes using both the upper and lower body can be a great overall workout. Moreover, athletes can train with the same equipment at their level, whether you are a beginner or a pro athlete. All you need is a sturdy object, like a pole or a tree, then loop the rope around it. No technical knowledge is required.

To begin a rope workout, you need to make sure your rope is securely tied to a safe, stable area. The visual and sensory feedback provided by the rope is a great indication of the quality of the effort produced by your body. It feels like playing even when you are working hard.

Starting with your upper body, there are various movements you can do.  First of all, you can go wide, narrow, high, low, and side to side.  For more intensity, you can do one or both ropes.  The size of the ropes also intensifies the workout.  Some of the moves include:

·       Slam – aggressive rope movement with the primary direction of force down toward the ground

·       Waves – alternating, asymmetrical pattern with the primary direction of force toward the anchor.  Waves can be low to the ground like a snake or high like a tsunami.

·       Clock and counterclockwise – The rope can go circular in either a clock or counterclockwise direction.

·       Uppercuts – thumbs-up grip, squat position; bring rope up towards your head (like you are throwing an uppercut punch).

·       Alternating wave – squat stance, tight core, arms alternate up/down motion quickly.

·       Whip – symmetrical pattern with the primary direction of force toward the anchor

·       Pulls twists – side to side, up, high, down, low, wide, and narrow

The primary movement patterns—push, pull, rotate—are multi-planar, moving through the sagittal, frontal, and transverse planes of movement for a total-body workout. 

There are three types of grips:

-         Handshake (overhand) grip

-         Microphone (underhand) grip

-         Side Grip

You can hold the rope at the end or at the end of the handles.  The more intense the grip, the more difficult is the workout.  The movement of the rope is a beautiful rendering of physics in action.

Adding to the workout is the lower body. You can add squats, jumping jacks, scissors, one-legged squats, step-ups on a step, or lunges.  For core work, add a plank. 

For specific exercises and more ideas, check out my Rope Workout exercise page on Pinterest at:

https://www.pinterest.com/cchapan/rope-exercises/

Old School Fitness with Tires

_{Old School Fitness with Tires}

_{Using a tire in your workout is a great tool.  Originally used as a tool for just professional athletes and Strongman warriors, the tire can also be used in a workout for the ordinary exerciser.  It is a great cardio, aerobic, and strength-training workout.  It increases strength, size, speed agility, coordination, and power. The unevenness of the tire and rubber makes it sometimes a challenge to balance and stay put. It is also an inexpensive one-stop shop tool.}

_{Tires do more than just make cars move. Use these tire-based exercises and complete circuit to add strength, size, speed, and agility to your entire body!  They are a great tool that appeals not only to the Strongman contestant but to all ages.  Tires can be bought or acquired cheaply at any tire store or local junk yard.   Some of the exercises that I use with the tire include:}

_{Core and Whole Body Workout}

_Planks

_{Side Planks}

_{Planks can be done easily with the hands on the tire and more difficultly with just the feet for a decline plank.} 

_{Pushups on the front and back of the tire}

_{Arms can be close together for a tricep, farther apart for the shoulders.}

_{Upper Body}

_{Triceps Dip}

_{Alternating Back}

_{Lower and Whole Body}

_Squats

_{Alternating Lunges}

_{Lunges can be done with the knee extended in front or the knee extended to the back.  You can also do a variation with the same reps on each leg and then reverse.}

_{Step Ups}

_Burpees

_{Also use the tires as a great cardio resource to run around as a part of an obstacle  course.} 

_{So go old school for a change and check out a tire workout.  You will be glad you did.}

Essential Oils 101

Essential Oils 101

Essential oils have been around for a long time.  They are the natural aromatic compounds found in the seeds, bark, stems, roots, flowers, and other parts of plants. They are 50 to 70 times more potent than herbs and used in many cultures for their therapeutic benefits. They have been around since 3500 BC in Mesopotamia and China. They have 300 botanical and other uses. And they were featured at a famous exhibition in Egypt in 1470 BC.

Essential oils were valued highly in many cultures and mentioned in 36 out of the 39 books of the Bible.  They are used to treat topical illnesses and used for mental, emotional, and psychological clarity.  They can penetrate beyond the barrier of the skin and treat viruses and bacteria.

Here is a list of some of the basic essential oils.  The signal ingredient oils are mentioned but often people combine them topically or in their diffusers for added effects.

Lavender:

It brings calmness, lessens anxiety, reduces stress, relieves pain, and promotes a sense of peace with its light scent.  It also helps with bug bites, reducing fever, and restful sleep. Lavender is just one of the oils used to treat migraines and other headaches.

Tea Tree:

It is a disinfectant, kills bacteria, and helps wounds topically.  It also promotes focus and clarity. This oil is recommended to take during the day and not use in your diffuser at night since it has an energy effect.

Eucalyptus

Helps with opening up the sinuses, hydrates damaged tissues, alleviates sinus headaches, and brings healing and congestion relief.  It is also great to treat stress and hot flashes in menopause. It is also an anti-bacterial.

Peppermint

Methylal helps with pain, aids with gastrointestinal function, and relieves anxiety.  It is also effective with migraines, respiratory issues, and motion sickness.  It is both a relaxing and  energizing herb.

Sandalwood oil helps as a sedative and is used for persons having trouble sleeping, Sore muscles and positive thoughts are used in conjunction with a diffuser, while the home is used as a topical antibacterial.

Lemongrass helps with calmness, muscle, and throat soreness.

Roman Chamomile: Insomnia , calming, anxiety, guilt, and patients suffering from shock.

Rose and Juniper: This helps contain agitation and anger.  It can also be used as an aphrodisiac.

Geranium: This sweet scent helps with depression, calming nerves, and menopause.

Orange: Encourages calm and promotes happiness. It is both an energizing and calming oil.

Lemon and Pink Grapefruit: Removes physical and mental fatigue; calms nerves, dizziness, and nervous tension. Also used as a disinfectant.

Cinnamon: Helps maintain a healthy immune system and alleviates sore muscles and joints.

Frankincense: It helps with clarity, anxiety, depression, and trauma. It also promotes feelings of peace, satisfaction, and wellness.  And it helps topically with wounds and scars.

Jasmine: Evokes feelings of joy, peace, and self-confidence; builds hormonal balance; and helps with feelings of PMS.

Bergamot: Is effective for teachers and used to calm high tension as well as stress levels.

There are various levels of oils but a good one  has been certified as having exceeded organic standards and is free of synthetic compounds.  By using these oils topically, or in conjunction with a diffusor, you can find a new quality of life––whether in the home, office, or classroom.

The Safety of Running Solo

The Safety of Running Solo

The sport of running has become more and more popular with not just elite athletes but exercisers of all kinds.  Even people who would have never dreamed of completing a 5K to a 50K are now running.  But, unfortunately, most of us live in a world full of people who are taking unfair, cruel, and terrible advantage of this sport. Running with a group is best and provides not only safety but needed social interaction.  However, sometimes there is no choice but to run by yourself due to your schedule, need to complete necessary training, and those times when you just need a break.  Here are some tips that will help you as you safely go solo:

Try to run before 6:30 p.m.   If you can run during the day when others are out, that is best.  I run usually in the morning and have had few problems.  Stay on well-traveled and well-lighted roads. Don’t take shortcuts through woods, poorly lit areas, or other potentially dangerous places.  Run against the traffic and briefly look behind you if you pass someone to make sure that they are not following you. Look, stay aware, and try not to zone out. 

Look all people in the eye.  Say good morning if you want to.  I personally do and look at them from head to toe.  That is a way of saying that you are confident and aware of anyone you meet.  Briefly look at cars and their drivers.  Show confidence and run with purpose.  Demonstrate good posture. This also establishes a personal contact with the other person and they are less likely to attack, if that is on their mind.  Chi Running posture allows you to run straight and safely.

When coming upon someone new, it is important to remember that you do not have to respond to a stranger’s greeting or question, particularly if it does not feel right.  Trust your gut feeling.  I truly believe as a Christian that I must listen to that inner wisdom or gut feeling that tells me at times to go another way.  So if someone looks or acts shady, go the other way.  Draw attention to yourself.  It is better to wake up a neighbor if someone gives you the creeps.  They will forgive you later. 

Don't feel bad to not give directions.  Most people have smartphones with GPS that will lead them to landmarks. Someone alone does not have to give directions to ordinary places.   It is okay to be rude and not indulge in long conversations.  Most people are good and they will quickly forgive you because they realize that you are just keeping safe on the trail. So run with your phone and GPS.  Make sure you avoid choke points and blind spots.   Make sure you run where you can’t be grabbed, where cars are frequently passing by you on the road or people are passing on the sidewalk.  Avoid running in areas not easily viewable to the public. Going solo, avoid trees and woods.

Plan for an emergency ahead of time.  When using a route, think of places you could escape to.  If grabbed, drop your weight and use your fingers to knock out vulnerable areas like eyes, nose, and feet. Take self-defense classes and think about what you would feel comfortable doing in an emergency. Prepare in your mind ahead of time what you would do in an emergency.  As much as possible, say a prayer, don't struggle, and don’t waste your energy.  Pick a time to attack and resist going to another location. 

Choose routes carefully.  Know your neighborhood or parks.  Drive them ahead of time to safely scout them out.  Avoid parks before and after the sun goes down. Ignore offensive comments and don't react to them. Just keep running. Don't wear anything that will make you a target, e.g., expensive jewelry.  Avoid ponytails, belts that cannot come easily off, or jewelry that could be used as a weapon against you.  Big or hoop earrings should be avoided.  It is better to lose a piece of earring––even your ear or jewelry––instead of your life. 

If you are going for a long run, wear a fuel/water belt, have someone meet you at certain stops along the way so you can refuel, plant water bottles along your course, or run where there are water fountains. You may want to carry some cash with you. You never know when it might come in handy.

Take a picture of yourself on every run and send it to someone you know before every run. That will be important if you ever come up missing.  Provide a tentative time you will return, how many miles you are doing, and your approximate route.  Don’t do your usual route every day the same way or at the same time.  Let your friends track you on an app but don’t post on social media specifically where you are.  Set your GPS routes to “private” for only a few friends.   For safety one of my friends does not post her after-race run pictures until she is safely home. There are apps and self-defense weapons.  Pepper spray, uneven keys, and a flashlight work well in an emergency.  In the dark wear reflective clothing, vest, and lights.  The more lights in front and back of you work well.  Text or plan your itinerary with a note.  Text back when you return.

As a general safety rule, don’t run with earbuds. But if you do, turn the volume on your device very low, with only one bud in your ear.  When you are running on the roads, even during daylight hours, it is imperative that you are able to hear vehicles approaching. Run opposite to traffic so that vehicles can see you.

Always wear a road ID or other identification such as a license or a medical bracelet in case you are in trouble.  If someone approaches you, make sure they are aware that someone is waiting for you, such as a roommate or spouse.  Never have just one running route. Mix it up. Go different ways and directions each day that you run.  But plan it with the above tips in mind. By doing these things, you will minimize the opportunities for someone to make your next run your last one.  Be safe and have fun!

Bench Workout

_{Benches, Chairs, and Picnic Tables––Oh, My!}

_{A bench is one of my favorite pieces of equipment because it is so versatile! It can help you break a sweat in so many ways. Using a park or outdoor bench, cement chair, or metal or wood-treated picnic table is a fantastic tool to add to your strength and cardio training.  It is also a good alternative if you are babysitting your kids or just looking for another avenue to working out.} 

_{Make sure the bench is solidly on the ground.  One that is bolted to the ground or cement is a good choice. Also, make sure it is free of water or other liquids before exercising.}

_{For the upper body}

_{Try pushups on and off the bench, and for a variation, do one-legged pushups.  Decline and regular planks can be used as well as side planks.  This is fantastic for the upper body and the lower body.  Sit-ups and crunches are great on the bench, too.}

_{For the lower body, you can do squats on the bench and into the bench, or step- ups to the bench.  Lunges can be done both on the incline and decline.}

_{Hip clocks can be done for the hips, either without holding onto the bench or onto it for more support.  If the bench has a railing, you can use it for bicep curls, wrist curls, or with a strength band added for easy rows.}

_{For variety in your outdoor workout, you can use playground equipment that is bolted down properly for your training.  For the slide, do decline lower-body exercises. The stairs and the rock wall are good for explosive cardio training. Balance beams, uneven bridges, and stairs are effective for coordination and agility.}  

_{So if you are looking for a change of pace to your strength-training program, try working outside with a bench.  The price is right and it adds variety to your workout. You might even inspire another mom or your child to join you.}

 _.

Relaxation on the Cheap

Relaxation on the Cheap

There are many ways to relax without spending a ton of money.  Several things with just a minimal investment can be done at home.  Also, for those who have access to online services like Groupon and Living Social, check out the location and you can get great deals.

Home and the Gym

Saunas

Saunas are great places to recover after a workout.  There are two kinds: heat saunas and steam saunas.  Both are good for recovery, despite the fact that proponents of each claim they are superior to the other.  They can used for:

·         sports injuries

·         chronic fatigue syndrome

·         fibromyalgia

·         arthritis

·         increasing flexibility

·         increasing metabolism

·         promoting skin health by opening pours

·         increasing blood flow

·         detoxing of stress and toxin elimination

·         normalizing blood pressure

It is recommended that each session last between 15 to 30 minutes.  Bringing your inhaler if you need one is a good idea.  Drink water before, during, and after.  I like both both kinds of saunas.  There is something therapeutic to sweat after a workout. But one caution is to limit the time in the sauna, making sure it is clean and wearing a towel for hygiene. 

Hydromassage

Many gyms offer this inexpensive massage.  It is a bed where the person stays fully clothed and the machine does the work, using a water shower inside to create a massage.  Machines can be automatic or monitored by the user. 

Foam Rolling, Tennis Ball and Rollers

There are many types of rollers––from the soft foam to the killer hard ones with bristles on them.  They roll out like a rolling pin across your muscles.  Be prepared to find places within your back, shoulders, arms, legs, and hips that are extremely uncomfortable when you roll. But if you persevere, you will conquer those tight areas.  The Stick and tennis balls are good tools for rolling out the body.  It is like a relative that is hard to deal with but is speaking the truth!

Hot Cold Packs

For these little gems, I would recommend a pack that has the water beads or the Bed Buddy because they are great hot or cold.  You can also make your own with rice, corn, beans, and beads.  My one recommendation is that if you are transferring your pack from cold to hot, wait until it has unfrozen completely and watch your pack or buddy every 20 seconds so it is not overheating in the microwave.

Compression Devices

Air Relax uses the most advanced digitally controlled air-pressure system to provide dynamic compression to limbs compromised by poor circulation.

Compression devices were once only for the exclusive use of patients with serious muscular and circulatory disorders––such as lymphedema, venous insufficiency, and peripheral artery disease–– and only available by prescription. Today, recovery pumps and compression sleeves are used by sports teams, universities, physical therapists, and professional athletes to treat their injuries and enhance their training. Most athletes are interested in reducing their recovery time following intense exercise or sporting events. Compression devices can run from $300 to $1,500 so it might be cheaper to go to the local gym or chiropractor.

Salt Caves

Salt caves are great places that first started in Europe but have become popular in the U.S. as an inexpensive way to relax. They range from $12 to $40 per session and are great for respiratory disorders, allergy, asthma and the general muscle ache and pains of age and overuse.  The wellness aspect of the salt cave relies on halotherapy, which is the act of inhaling the salt-infused air that is pumped into the cave from a halo generator. As you breathe, minerals (like calcium, potassium, magnesium, sodium, iodine, bromine, copper, selenium, and iron) contained in the purest version of salt are absorbed by both the skin and your air passageways, which can help clear pollens, viruses, toxins, and other pollutants from the body. The negatively charged ionized salt and trace minerals that are present in the cave's atmosphere are said to naturally draw toxins and impurities out of the body, reduce inflammation, and improve respiratory ailments like asthma by clearing the lungs.

The skin is meant to be purified, as it directly absorbs the vapors. Halotherapy is also known to help relieve skin conditions, stress, high blood pressure, respiratory infections, hangovers, and allergies. Salt is a natural anti-inflammatory, antibacterial, antiviral, antifungal, and antimicrobial, which is why the benefits that the cave promotes are not a huge shock to those informed about the healing powers of salt.

Your session starts with you removing your shoes and wearing flip- flops in the cave.  You sit on an anti-gravity chair and put on headphones.  The relaxing music generally makes you fall asleep and a blanket is provided if you desire because you can get cold in the cave.  After the session, it is important to drink lots of water; and strenuous exercise is not recommended due to the fact that your body is dehydrated. 

Foot Spa and Hand Wax Treatment

I remember as a kid my great uncle had weekly foot spas and paraffin treatments for his arthritis.  Now these machines are available to everyone.  You can enjoy a water foot spa or paraffin treatment with a machine that usually runs from $20 to $30.  The wax, if kept clean, can be used multiple times, even when you relax and watch your favorite sitcom.  For the extremely frugal, you can use a double boiler to heat up water or put in the wax, using glad bags to protect the hands and feet after treatment.  After 30 minutes, put the clean wax back and you are all set.

Life is stressful and it does not cost a lot of money to treat yourself.  Even a cooling towel that will stay cool is a great way to relax and ease that part of your aching body after a long day.  Many health and wellness expos will even give you one free. Yoga offers the move of legging up a wall so blood can flow from your legs to your head.  For a variation, it even works putting them up in a chair or couch.   So relax and enjoy life.  It is possible to relax on the cheap.