Portland Oregon Fitness: Water and then A Meal!

If you know you have a challenging time with eating or like to go back for seconds, then try drinking a glass of water before you engage in meal time. We are suggesting water because it has zero calories and will create a sense of being partially full when you start to eat your meal. If you are vision person and feel like you need to eat the entire plate, then put less on your plate and finish it. You need to create a game that you will win, but at the same time will get you to your health goal. Try the glass of water, not beer or wine, but water.

Portland Oregon Fitness

Portland Oregon Fitness: Using a Foam Roller

If you have tight muscles, especially in the lower legs or on the sides of your upper thighs, a foam roller is a great way to relieve those aching parts of your body. When you are just bogged down with committments or getting a massage, which can be very costly, but a foam roller can provide you with some excellent myofascial release. You can go to any local sporting goods store or specialy fitness store online and purchase one. Most of the time they come with a dvd, but I would just ask your fitness professional at your gym or talk with a professional personal trainer on how you can utilize this inexpensive but awesome piece of equipment.

Portland Oregon Fitness

Portland Oregon Fitness: Adding Hitt to your Program

If you add High Intensity Interval Training (HITT), you can create amazing results. The next time your are doing a weight training program, add some HITT type moves in-between your sets! For example, if you are doing a set of Incline DB press right afterwards do some burpees or mountain climbers and then rest for 20 to 30 seconds.

Good Luck,
Portland Oregon Fitness

Portland Oregon Fitness: Importance of Stability Training

The importance of working on ones stability is extremely important, especially when we start to get older. A lot of individuals who start to age will have different issues, but this is a time when hip injuries and replacements are more prone to happen. This is due to tripping, falling, losing balance or just the bones have become brittle due to bone degenerative syndromes. Incorporating balance and stability into ones fitness routine cannot hurt, but can only be extremely beneficial, so give it a try.

Portland Oregon Fitness

Portland Oregon Fitness: Using Sugar Substitutes

A lot of us consumers use sugar substitutes because we all like the taste of the real thing, SUGAR! The question remains, are these sugar substitutes healthy for us to ingest? There are plant based substitutes out there that are becoming very popular, but would it make better sense just to ingest brown sugar in moderation? Maybe using agave nectar or organic honey from a local farm in our coffee would be a better choice! Sometimes ingesting real natural products to provide that sweetness could be better. At least we know excactly what we are putting in our foods, but moderation may be the key to this answer. We want you to be healthy, so the more information we know the better choices we can make!

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.