Portland Oregon Fitness: Don’t read when you are doing cardio!

If you want to get the most out of your cardio/aerobic system, then don’t waste that exercise session by reading a book. I don’t care what device you read it on, you need need to be in a good target heart range in order to get a great cardiorespiratory workout.

Portland Oregon Fitness

Portland Oregon Fitness: Baby Boomer Fitness

If you are a baby boomer and want to start a weight lifting fitness program, then here are two things that you need to focus on, correct lifting form and breathing. If you are interested in making gains in the amount of weight you lift, that will come in time, but the most important variable is that you lift the resistance correctly without injuring yourself. I would recommend hiring a personal trainer in order to work on these principles. If for some reason you cannot afford personal training on a consistent basis, then sign up for a few session and learn the basics of weight lifting and be put on a program that you can manipulate every six weeks When the six weeks are up, go back to your personal trainer, take another session and then be put on another six week program in order to keep progressing. If you can see your trainer more often that is better, but as long as you are consistent, you will get the results that you want. Remember, safety comes first, so learn the correct way and you will not develop bad habits.

Portland Oregon Fitness

Portland Oregon Fitness: Quick workouts can be effective

If you are running short on time, then you can crank out a quick workout and it can still be effective. If you only have 30 minutes to do something, then here is what you need to do. Get your watch, look at the time or start the timer, and just go non-stop for 30 minutes. Start out with legs, then chest, back shoulders, core, abs, etc. If you do not have any equipment, that is okay too. Do wall Iso wall squats, lunges, pushups, abs, planks, pullups,  etc Get creative, figure out a quick circuit and do it as many times as you can within your time frame. You will get an excellent workout!

Have Fun,
Portland Oregon Fitness

More workout less talk

Using cultural dimensions – Can be useful reframes to convey the idea to couples that there are forces outside the relationship that profoundly affect them as a couple.
Genogram provide a rich resource when working with couples.

Ch 3 Questioning
Questioning – crucial elements of any therapeutic conversation.
Effects are:
The listeners’ responses: verbal or nonverbal
The relationship of the people in conversation with each other
The context

Circular Thinking – interpersonal perception questions. (ex: what do you think your partner’s experiencing.) sometimes helpful to use relational context questions.

Types of Questions
Exception and Meaning questions.
Future oriented Questions
Reflexive Questions – attribute new meanings to their stories.
Externalizing Questions – identify the dominant themes and beliefs that restrain the couple. Pacing and Timing is important.
p 48  – Examples of Types of Questions and when to use them.

Ch 4 Creating a Conceptual Map
Understanding and bridging differences is central to defining the human encounter.
Identifying and understanding similarities and differences that exist between couples.

Ch 5 A couple in cultural Transition
Ask Questions
Honoring past connections with the couple’s culture of origin provides and entry into valuable bridges of understanding.
The immigration process involves a loss of the old life together and the hope for a new life.
The couple’s relationship is often overwhelmed by tasks of everyday living that previously were attended to by other. Previous support systems – relatives, frienda and neighbors – are no longer available.
Acculturation may become so demanding for immigrants that scant time is available for them to acknowledge and mourn the losses of their past and familiar social networks.
Locating and discussing information that surrounds the reasons and impetus for immigration are valuable therapeutic tools.
Understanding and Bridging differences
Embracing a multicultural perspective helps people recognize the value of exploring the similarities and differences in couple relationships.

Ch 9 Working With African-American Couples
Name the oppressive forces in the historical context of the dehumanization and devaluation of black individuals challenges dominant discourses.
Acknowledging the family legacies of black history that are unique to the particular family of each partner broadens the context of the presenting problem.
Spirituality and religion are often central in the lives of African Americans, and inclusion of these influences in the therapeutic conversation offers possibilities for an enhanced understanding of couple dynamics.
For white therapists working with African American couples, acknowledging the existence of white privilege raises consciousness and moves one toward giving up the silence about white privilege.
Therapists who are neither white nor African-American and who are working with an African American couple need to “identify the areas of similarity and difference of blacks in relation to people from their own cultures.”

A key point for therapists to keep in mind when working with African-Americans is that expectations of intimate partners often reflect unconscious legacies and beliefs from their slave ancestors.
A key skills involved in the cultural interview are listening and questioning in ways that are respectful, inviting, collaborative.

Because African Americans are constantly are constantly scanning their environment for racist messages, it is important that therapists who are not African American bring issues of race into the dialogue early in the therapeutic work.

Ch 10 Narratives of Interracial Couples
Interracial relationships challenge racism and violate basic beliefs of the dominant discourse.
Choosing a partner outside of one’s race challenges the legacies, loyalties, and allegiances of one’s culture of origin.
Interracial relationships challege the societal belief that partners of different races will not be able to work out their differences.
Interracial partners experince tension that evolves from having both separate and shared identities.
The tension of th partners is reduced when each understand the other’s painful legacies.

a lot to give up

“power as domination” paradigm – any visible difference ignites a battle for supremacy, there is not place for “both-and” no place for respectful and collaborative bridging across differences.
3 ways people handle difference: Ignore it, Copy it if we think it’s dominant, or destroy it if it’s subordinate.
Therapy based in liberation consciousness works to dismantle the hierarchy of power underlying White male heterosexual privilege.
White men are to understand and intervene in a truly respectful and constructive fashion with families, we must engage in training relationships with women, people of color, and people who are gay and lesbian, in which we can experience a strong measure of accountability.

Ch 19 Biracial Legitimacy

Ch 34 Coyote Returns
current mental health issues for Native Americans
Loss of land
Loss population
loss of language
loss of traditions (hunting, fishing, spiritual practices)
loss of Identity

Mental health effects of historical trauma include:
sexual abuse
physical abuse

Ch 32 Interracial Asian Couples
The ways in which racism affects Asian Americans are often not visible to non-Asians, because when race is discussed in the United States, the focus tends to be on the Black-White dichotomy.
In most asian cultures marriage is defined as a union of two cultures, instead of individuals.

Ch 4 Social Class
Three Myths and Realities
1) We are a classless society
2) Yet we all have an equal chance of upward mobility
Therefore we are all individually responsible for what we have or do not have
Blesse are the poor – poverty is synonymous with virtue
Im Middle Class – Most americans idetntify themselves as belonging to middle class.
All Black People are Poor and all white people are rich
Only the Poor Receive Welfare

Ch 28 A fifth-Province Approach to Intracultural Issues in an Irish Context

The couple is telling you what you need to know

ch 1 Listening

Receptive listening –
Authentication, a way that is respecting and welcoming.
Being respectful and inviting, encouraging hopefulness.
Developing a keen sensitivity to what is spoken and searching for what remains to be     said.

Active Listening –
Paying attention, interactive process in which clarity is continually sought. Learning about the meaning clients attributes to stories.
Bringing forth the subtle or invisibile aspect of stories tied to multicultural. integrating client feedback into the conversation. Using client feedback to create new questions.

Validation – understanding the meanings the client attributes to life experiences.
Listening for meanings – (ex: where do you each of you learn the idea for matters of money?)

Ch 2 Language

Privileging the client’s voice –
The therapist listening and responding with and attitude that honors and reflects the clients expertise. this validates the clients experience.
Actively use the client’s words and phrases when making comments and asking questions.
Explore and clarify meanings the partners give to their stories. Instilling hope by naming and building upon the couple’s strengths energies and efforts.

Reframing – Use of language skills that rename life situations in which the client may feel powerless and immobilized by a question that is either unacknowledged or hidden.

Diffusing negative or critical comments – ongoing responsibility of the therapist to be aware of certain language that limits and constrains our thinking and to address the use of such words with clients.

Using Developmental perspectives – utilize life cycle stages to reframe.

Stay together

Therapists must hold a developing level of knowledge, skill, and comfort with regard to racial issues. White therapist in particular lack sufficient racial awareness and sensitivity, thereby compromising their ability to accurately identify and work with race in therapy.
Messages sent about race: children’s exposure to negative messages about their own group compromises their ability to embrace and successfully integrate these aspects of themselves into their self concept. Often parents send an explicit message to their children that all races are equal, while simultaneously behaving in way that communicate a contradictory implicit message that some racial groups are more valuable than others.
External Racism: some families are buried in denial about the realities of racism. other’s recognize the presence of racism but lack the skills or comfort to address it directly and avoid the topic altogether. Parents have a responsibility to prepare kids.
The ultimate privilege of Whiteness is not having to be aware of one’s Whiteness or aware of the benefits it affords.
Implications for Therapy: Therapist must have a high level of racial awareness and sensitivity.
Assessment: Th. must be mindful of the significance of race and open to exploring how race may be related to the presenting issues and the process of therapy.
Intervention Strategies: merely calling attention to their disparaging remarks or action is sometimes all that is needed to bring about a shift. Other times, therapist may need to spend considerable time helping clients understand how and why a given comment or behavior is insensitive or offensive. Once this is finally grasped, further attention may beed to be devoted to helping clients explore and then challenge the underlying assumptions, values, and experiences that contribute to such comments and behaviors.
Freeing Children from Racialized loyalty Binds: Psycho-education may be necessary to educate parents about how destructive these kinds of dynamics are for children. Parents must understand the racial dimensions of the loyalty binds, coach them until they are able to communicate clear, explicit messages to their children that give kids permission to have their own relationships with each parent and with all parts of their racial identity. If there is restraint on the parent, therapist should align themselves with the parents’ devotion and commitment to protecting their children and acting on behalf of their best interest. And educate the parents about the psychological damage these loyalty binds can have on children.
Fostering Strategies for Resisting Racism: Teaching families to have open, direct “race talk” that is challenging but not destructive. Therapists can work with families to hone their ability to make distinctions about times when they should push back and confront racism and when it is best to pull back and let something slide. Cost-benefit analysis.
RASE: racial awareness and sensitivity homework

Ch 15 Legacies of White Privilege
Author’s letter to great grandfather re: racism in families multicultural lineage

Ch 16 Transforming a Racist Legacy
Authors experience in examining racial privilege
Overt and Covert Racism
I struggle with a profound sense of personal discord as I think of these aspects of myself. I want to minimize or deny the violence I participated in. I want to think I’m a good person, but these racist behaviors do not fit that definition.

Ch 20 The Dynamics of a Pro-Racist Ideology
most people don’t consider themselves to be racists; they think of themselves as good people.
Racial Sensitivity – the ability to recognize the ways in which race and racism shape reality. It also involves using oneself to actively challenge attitudes, behaviors, and conditions that create or reinforce racial injustices.
Pro-Racist Ideology – generalized belief that espouses and supports the superiority of Whites. It reinforces the racial status quo whereby Whites are assumed to be more valuable than people of color. Supports a system of opportunities and rewards that consistently privileges Whites while oppressing and subjugating people of color. Often  occurs outside the awareness of the perpetrator.
Therapist must assume a more active role in confronting and resisting.
Steps toward greater racial sensitivity: Implications for Therapy
1. Becoming aware that race matters
2. Recognizing the existence of a pro-racist ideology
3. enhancing cross-racial experience – consistent and direct contact with racially diverse people
4. Exploring one’s own racial Identity
5. Challenging Pro-Racist Ideology First in Oneself and then in Others
6. Persisting in Spite of Criticism or Rejection

Ch 21 White Privilege and Male Privilege
“I think whites are carefully taught not to recognize white privilege, as males are taught not to recognize male privilege”
Men may say they will work to improve women’s status, but they won’t support the idea of lessening men’s.
The pressure to avoid white privilege is great, for in facing it I must give up the myth of meritocracy.
Whiteness protects them of many kinds of hostility, distress, and violence.

Ch 22 Dismantling White Male Privilege within Family Therapy
Family therapy: promoters of solution-focused and narrative therapists argue that their approaches offer “neutrality” or “objectivity”, but this overlooks and reinforces oppressive social realities.
Minuchin trivializes the interplay of gender and power at the center of this family’s difficulties.
A therapist who assumes a “neutral” stance pretends that each partner in a couple relationship has equal power, but this actually endorses the oppressive social patterns, including sexism, racism, and homophobia.
White men tend to imagine that if other groups are gaining economic and political power, then we must be losing it.

johgging the path

Rethinking motherhood: childlessness seems to threaten the patriarchal social order. Collectivistic cultures promote “other mother” – ex: mother a niece or nephew.
Research found prolonged psychological distress is linked to involuntary childlessness and not to voluntary childlessness.
Conventional values emphasizing biological motherhood tend to create a hierarchy of womanhood without attending to issues of racism, sexism, classism, homophobia, and other social inequities.

Ch 14 Going Home: Orphan’s journey from Chicago to Poland and Back
Simpson interviewed adults who grew up in orphanages, many were furtive about their past as if they had been in reform schools, and were unable to rid themselves of the feeling that they were somehow responsible for having been institutionalized.

Ch 23 Latinas in the US
Latinas adapt to mainstream American culture in flux. There is a process of selective adaptation, becoming American only to the extent that it feels safe.
Therapeutic interventions to help Latinas build bridges that connect the two worlds and to provide a safe place from which to choose what to keep from the old culture and what to take from the new. The goal is to encourage transformation and liberation of the spirit by validating personal strengths, maintaining family connections, and creating a sense of community and support.
Good little Girls: Latinas raised by mother to behave and be respective. In therapy there is often discourse b/w the mother and daughter. Therapist gently put a stop to the mother’s yelling and began to address the care and love that the mother and daughters feel for each other.
Myth: Latina women must all be virgins. This myth emanates from the dbl. standard about gender roles in patriarchal societies, which limits the sexual freedom of women and gives men authority over them.
Studies found that in the US, by the time adolescents reach the 10th grade, 45% of students have had sex. In 2000 Latinas in this country had the highest birth rate. Latina American culture, girls tend to be supervised more closely when they go out with their friends. The extent that these values are held onto depend on level of education, social status, and whether in a rural or urban area. The greater the cultural gap b/w families and the new culture, the more likely for conflicts b/w mother and daughter about virginity, as children tend to adapt faster than parents to new culture.
Latina Lesbians: They fear rejection by their mothers, the culture, and the community, often hiding and denying who they are while feeling damaged and unacceptable.
Motherhood: most important goal in life for Latinas. Having children raises status of a woman and is a rite of passage into adulthood, which confirms masculinity of the father and femininity of mother. Working outside the home as a mother send conflicting role messages.

Ch 24 Therapy with Mixed-Race families
Inter-racial couples have doubled every decade since 1970s.

Whole food plant based diet

Through authors research she was able to replace the shame, ignorance, and confusion that surrounded my heritage with pride, knowledge, and understanding.
2 concepts helpful in this process: 1. telling of one’s story as a way of restorying the past and constructing a coherent narrative. 2. concept of “societal projection process” – an expansion of his concept of the family projection process to the level of society. The dominant group in society may stabilize itself, relieving tension and anxiety for itself through the presence of a victim group, which it views as weak and less competent.
1. nonexistence of African Americans in larger society
2. nullification of the black male. father was always omitted during and after slavery.
3. vulnerability of slaves to dev. of a fused identity of enslavement process, and poor self-differentiation.
4. vulnerability of African Americans to emotional cutoff due to their inability to claim the White part of their lineage and the absence of the White fathers.
5. Vulnerability of African Americans to the negative stereotypes of their masters, developing a negative identity by internalizing, or passive aggression, or oppositional behavior.
6. Vulnerability to responding to the pain of oppression by sealing off the pain, not talking about it, not asking, not trying to understand it.
7. The tendency for a behavior I have labeled “not knowing” to become one’s essential learning style.
What to do to find freedom from racist ideology
1. Find a sense of continuity for a grater sense of clarity and confidence about who I am and where I came from.
2. Label complexities, contradictions, and gaps for the family and to reveal secrets to have a reversed sense of disconnectedness, ignorance, and not knowing.
3. Identify mythes, misconceptions, and distortions that have reinforced both my own and others’ “stuckness” in the family process to get out of paradoxical positions.
4. Undo the emotional cutoff form my extended family that was the result of poverty, racism, and shame.

ch 10 The Discovery of my Multicultural Identity
autobiography of authors life of growing up in a foster home.

Ch 12 Voluntary Childlessness and Motherhood
Cultural and societal messages told me that I could not depend on a Black man and that single Black mother-headed families were pathological. Family shame about out of wedlock children and family beliefs that children keep women from succeeding and trapped in bad marriages frightened me.
Author choosing not to have children out of stigma of how it will define her and her child.
The loss of marriage and/or the compounded loss of marriage and motherhood for Black women are ignored, reframed, minimized, and pathologized.
The experience of childlessness is often on about which women are silenced.
Internalizing childlessness, some may react to perceived resentment of their unworthy freedom by overemphasizing male qualities of achievement and autonomy.

The Power of exercising

Challenges homeless face: Lack most of the material foundations that enable human growth – housing with adequate space, informal networks of social support and child care, safe places for children to play, affordable and reliable transportation, steady income.
Homeless families experience stigmas of: lazy, mentally ill. The policies of homeless shelters represent a major source of stigma in how they are enforced.
children may be parentified to do tasks of an adult to help the family.
therapists should adopt and maintain the collaborative, resilience-oriented stance. And  establish a “re humanizing” relationship for the families strength to reemerge.
Usefulness of shelter-based multiple family group programs: helps create “micro-communities” of support and care within the shelter that extend beyond the group, to help reach many families at once.
Externalize Homelessness: Helps families to separate their fundamental identity format their current conditions and stressors, creating more space to expand on descriptions and activities that reassert their preferred identity and putting the experience of homelessness in its place.
Family Play and Creative Activities: Challenge and coping mobiles and collages, work and housing genogram, family and work goals time line, Letters to or from the Future.
Ch8 Finding a Place Called “Home”
Growing up with privilege author states: There were many things about my oppression that I grew up not knowing or not knowing that I knew, many issues that were mystified, obscured, or kept invisible by my community, my family, teachers.
Home is a place where we could own our cultural heritage and not have our deepest stories denied. Being of privilege is like carrying a knapsack which contains special provisions, maps, passports, and visas, bank checks, and emergency gear.

ch 9 Black Genealogy Revisited
SEaling off the past has been a way of dealing with the pain, hardship, humiliation, and degradation that have marked African American history from slave times to the present. Only by exploring this painful history can we learn of the ingenious survival practices developed during and after slavery.
author concluded that the White man was the original abandoning father in this country.
In Nigeria there was no illegitimacy, if a man impregnated a woman, he married her.
There are a large number of Whites who have Black blood. In Louisiana a person could only be considered legally White if had no more than 1/64th Black blood.
Restoring the family: Defensive behavior only reinforces secrets – rigidifying costly emotional cutoffs, fragmenting personal and group identity, and creating for individuals within the family a non authentic sense of self. Undoing secrets and facing shame.
Families who adapt to racism: Some slaves simply adopted White definitions of them as lazy, dumb, evil, sexually dirty etc.  in the course of playing a role. Others internalized these definitions, those who felt most powerless assumed these behaviors. Others identified with the aggressor – by mimicking the values of the slave master as superior, entitled, and super competent.

Drink more water

Important lesson learned from Katrina is that mental health providers must “be willing to openly discuss the effect of institutional racism and the role of power and oppression” in the lives of their African American clients.
“Healthy cultural suspicion” African Americans demonstrate towards therapists and counselors who are involved in providing cross-racial treatment. The legacy of mistrust can lead to profound experiences of anger and rage. Clinicians should not take these responses to racism personally.
Health provider lessons:
1) Understand African Americans’ worldview, language, communication style values re: community and interpersonal relationships.
2) Acknowledge the role that religion and spirituality may play in healing
3) Relief-effort coordinators strive to include responders that reflect the survivors’ ethnic, racial, and social backgrounds.  (2 concerns about health providers in Katrina were that there were few persons of color and they were not culturally sensitive)
Concept of Home and Homeplace: For Katrina, the memory of home was kept alive through storytelling for African American. they developed physical, spiritual, and emotional survival skills that fostered multigenerational resilience.
Home or Homeplace is a safe place where African Americans could “strive to be subjects, not objects, where we could be affirmed in our minds and hearts despite poverty, hardship, and deprivation, where we could restore ourselves the dignity denies us on the outside in the public world” . homeplace elicits feelings of empowerment, belonging, commitment, rootedness, ownership, safety, and renewal.
80% of African Americans may never be able to return to their homes. During the disaster the ability to leave was a result of a lack of transportation, money, credit cards, or alternative housing.
Religion, Spirituality, and the role of black churches: spiritual metaphors as way to express survival and psychological resilience. Therapist should ask directly about religious and spiritual beliefs.
Katrina – inability to locate relatives and give them a proper burial. It would help the survivor to pray for those lost and missing.
Red Cross needs to connect with churches, relief centers and shelters to add to aid during a disaster.

ch 33 Working with families who are homeless
Model used to create and refine the way therapists maintain awareness and reduce the negative impact of our social location for helping families who are homeless
1) focus on a creating a respectful, collaborative relationship with families and shelter staff
2) “institutionalized” regular consultations with senior colleagues of color on all aspects of the program and research by making these consultations the first principle of the collaborative family program development model
3) as the supervisor to my student staff, I attempt through the feelings I share and the questions I ask, to create a climate in which we allow ourselves to be deeply affected professionally and personally by our encounters with families in the shelter.
Homeless does not fit into a stereotypical box