In addition, there will be a ritual day trip to Xochicalco, a legendary holy site known as “The Place of Flowers” and cultural excursions to the historic colonial silver mining city of Taxco and the lovely town center of Cuernavaca where participants can broaden and deepen their experience through cultural awareness. We hope you join us for an experience that will guide your journey long after the workshop is complete.

DURING THIS WORKSHOP PARTICIPANTS WILL:

• Apply evidenced based research and literature in the field of cultural competency and ethnomedicine to integrate cross cultural models of wellness (both physical and mental) and self care.
• Discuss and apply principles of integrated health and wellness from native healing traditions to inform and enhance clinical practice with diverse populations as well as to improve personal health in clinical settings and daily living.
• Discover and explore the mind body connection from both dominant and native cultural perspectives to demonstrate the physiological role of emotions and muscle function in integrative cultural healing rituals and practices.
• Learn to identify and incorporate mind/body measures to create an integrated assessment and treatment plan to be used for care of both self and patients in clinical practice.
• Explore the role of culture and ritual as ethnomedicine and cross-cultural healing practices. Various native healing principles will be discussed and practiced, including ancestral teachings emphasizing the importance of balance, harmony, mindfulness, and integration.
• Compare and contrast ethnomedicine practicies with traditional psychotherapeutic tecniques and apply these components of healing in personal transformation and clinical work.

WORKSHOP FACILITATORS

Dr. Jorge Partida is a Clinical Psychologist and author of “The Promise of the Fifth Sun: Ancestral Journey of Self Discovery”. He is a television and radio presenter appearing weekly with Univision Radio and Television. Dr. Jorge is the founder of J. Partida Consulting working internationally with faith-based, government and nonprofit organizations in the areas of health, education, social services and leadership. He has worked extensively in Africa, Europe, Latin- America, and the United States. As Co-Founder of Casa Del Toro Wellness, Dr. Jorge has incorporated the influences of culture, spirituality and native practices of healing to inform his practice and facilitates retreats which integrate shamanic healing practices and rituals with traditional psychology. www.drjorge.net

Da’Mon Vann, M.S., RScP is a master fitness trainer and health promotor. He is the founder of A Fit Second Half offering exercise and wellness services exclusively for adults over 50. He is also Co-Founder of Casa Del Toro Wellness. Da’Mon was named one of the Bay Area’s Top Ten fitness trainers by the San Francisco Chronicle. With over 15 years experience in fitness and wellness, Da’Mon has guided hundreds of individuals and groups to improve health and quality of life. He specializes in working with older adults facing chronic illness including heart disease, cancer, diabetes, Alzheimer’s and obesity. As a licensed spiritual counselor, Da’Mon teaches meditation, visioning and prayer.

www.afitsecondhalf.com

Integral Health and Training Institute meets the qualifications for up to 21 hours of continuing education for California Marriage Family Therapists (MFT’s) and/or Licensed Clinical Social Workers (LCSW’s) as required by the California Board of Behavioral Sciences Provider #4692

NOTE: Mexico is a country rich in culture, history, and geography. We encourage participants to continue their exploration of this fascinating country upon completion of our Workshop. We are happy to provide recommendations and will also be putting together an extension, non CEU, trip that will be announced shortly.

COST INCLUDES:

All workshops Accommodations at Hacienda of Santa Maria del Trapiche All meals at Hacienda Excursion to Cuernavaca and Xochicalco

COST OF PROGRAM: $1450 DEPOSIT: $400 (non-refundable)

Balance: $1050 (due December 15, 2010) Single Supplement: $200

COST DOES NOT INCLUDE: International airfare, Passport fees and travel insurance, Transport to and from Hacienda Excursion to Taxco Optional Tours

To Register:

Please send application and deposits to Integral Health and Training Institute 1700 Union Street San Francisco, CA 94123 | Or register online at www.integralexpeditions.com. Informational inquiries, please contact Lauren@integralexpeditions.com

CANCELLATION FEES: 90-61 days before departure: 35% of trip cost 60-31 days: 50% of trip cost 30 or less: 100% of trip cost

Join Us

[Download]
Culture, Health & Healing – Mexico Program Flyer

Alzheimer’s Association’s Memory Walk!

Are you willing to take action?  One exciting opportunity is to join thousands of people in communities across the United States who will participate in the Alzheimer’s Association yearly Memory Walk. This event is one way we can honor those who have been diagnosed with this disease and their families.  Memory Walks have been going on all spring and summer and will continue throughout the year raising money for a cure.  Gather your friends to walk in solidarity with others who understand the severity of this disease for those diagnosed and their families.  There are over 21, 155 teams already formed.  I’m sure there is a team in your community eager for your participation and contribution.  Click here for an interative map of locations and teams in your area.  Not only will you be contributing to a very worthy cause, you will also be making a contribution to your own health.  We all know that walking does a body good!

If you are unable to find a walk near you or unable to participate please consider taking a ‘virtual walk’.  You might also consider going Casual for a Cause on September 21st.  On this day, you are encouraged to dress casual or in jeans in exchange for making a small donation to the Alzeimer’s Association.

Check out this short video…

Click here to view the embedded video.

Have a great time and please share your stories here.

In honor and loving memory of my client Andy…

Da’Mon

If your exercise program is no longer producing the results it once was, it is likely that your body has simply adapted to the stress that you have placed on it over a period of time (we’re talking the good kind of stress).  At this level, the body is no longer being challenged.  Keep in mind that the body has a high capacity to adapt to physical demands.  If you are like most, your’re probably guilty of doing the same exercise routine over and over and over again for the past several months…or years!  If so, it’s likely that your efforts will go unrewarded.

VARY THE VARIABLES.

Try changing up what is known as the program variables. This includes the number of repetitions (one complete movement of a single exercise), the number of sets (a group of repetitions), the intensity (how hard you are working), tempo (speed of each repetition) and exercise selection.  For example, if you are accustomed to doing 2 sets and 15 repetitions of the dumbbell chest press on the swiss ball with 8lb dumbbells, you can manipulate the variables and challenge the body in a greater way by doing any combination of the following:

When doing cardio training, you can apply this same lesson.  If you use the treadmill or elliptical, vary the pace, the incline, the intensity or increase the time.

Any number of adaptations are possible. Try these.  See what works best for you. Just remember that the goal is progression! Results are all the more possible when you change it up and continue to challenge the body. Strive to keep if fresh!

Happy working out!

In terms of weight management support, WebMD offers two of the best free tools on the net.  For many of my clients, unwanted weight gain is a major concern.  Yes, the goal is to get better with age but if we’re not careful we can also get bigger.  Studies show that as we age our metabolism can slow at about 5% per decade after the age of 40.  But if you think that’s your best excuse for gaining weight, think again.  Largely, it has been found that many of the things we attribute to the aging process are largely consequences of sedentary living or inadequate physical activity.  Are you significantly less active than when you were 15, 10, or even 5 years younger? How does your level of activity today compare to back then?  Are your days of competitive sports a distant memory?  Do you chose the elevator instead of taking the stairs?  Do you find yourself consistently looking for a place sit down rather than to remain standing?  Answering yes to these questions could mean that your lack of physical activity is the larger contributor to your weight gain and not simply your slowing metabolism.  What you may require is a serious boost in the physical activity department…and a reduction to your daily calories.  Here’s where WebMD comes to the rescue.

FOOD & FITNESS PLANNER (click)

This interactive tool answers the question, “How many calories should I consume each day if I want to lose (or gain) weight?” Simply enter in a series of information such as your sex, height, weight and pant size (the truth!).  Next, you chose your current activity level and weight goal.  This calculator will compute your daily target caloric intake, body mass index (BMI) and offer weight and fitness recommendations.  Pretty sweet right?  I think so.

You can even take it a step further and plan out your food and exercise.  Once you obtain your full results you can print it and start considering your plan of attack.  Be sure to scroll down to the bottom of that page.  You will find some very useful diet and reference downloads for your fridge and wallet.

PORTION SIZE PLATE (click)

Hands down, I find this to be the most eye-opening tool around. I posted it on my Facebook profile page and many of my friends were shocked with the results. One friend commented that “I found that I’ve been over-eating my whole life!”

The Portion Size Plate sheds the light on portion control which for most Americans has gotten wayyyyy out of control. For each food group, you can select a wide range of commonly consumed foods. Next to your selected food, you will find a common object that represents the portion size for that food. For example, if you selected “Sweets & Treats” you will find that a one ounce serving of dark chocolate should equal the size of a package of dental floss. As one of my Facebook friends discovered to her amazement she had just eaten “2-3 ‘baseballs’ of french beans!”

Short of weighing your foods, which is always a good idea, there really is no better way to know exactly what is a true serving size. Be sure to familiarize yourself with this tool and its recommendations. It will help you stay in line with your calorie goals and re-train your mind, (and stomach) about portions. Be sure to share your observations!

Are there other sites you swear by?  Please share them with us!

One of my Facebook friends posted a question on her wall and asked me to comment.  I thought I’d share this with you because the context of her question brings up a topic I have had with many clients over the years…”Which cardio equipment is best to burn the most calories…the treadmill or elliptical?” Great question.  I always empress upon my clients to “maximize your efforts” when it comes to being efficient with their workouts.  In so doing, it makes sense to be clear on what’s sure to get you the ‘best bang for your buck.’

Q:  Jennifer: I’ve been on the treadmill for an hour and it says I’ve burned 300 calories yet the elliptical burns twice that (per the machine) and I feel like I’m working just as hard. What gives??

A: Da’Mon: First of all, hopping on either machine for an hour is awesome! Work it out Jen. It’s also great to see you utilizing both pieces of cardio equipment.  Variety is key!  Plus, it can help to combat potential exercise boredom.

Now for your question…if you truly are working at approximately the same intensity on each machine, your calorie burn should be close to the same. There are a handful of reasons why you would get such a discrepancy.  Some possibilities are:

1) if the elliptical has the movable handbars allowing you to work your upper body as well, it’s likely that you’ll burn more calories.

2) one of the machine’s computer display is not working properly or you entered different information.

3) you are actually not working at the same level of intensity.  The fact that you say you “feel” like you are  “working just as hard” is actually a good indicator.  Yet, there is room for potential error there as well.

The best way to know the level of demand cardio is putting on your body is to monitor your heart rate during the exercise.  Check the heart rate monitor on the machine or you should consider wearing one (which I HIGHLY recommend for older adults).  For the most part, if you find that your heart is beating at approximately the same number of beats per minute, your calorie burn should be around the same.  Although I don’t know what your specific fitness goals and capabilities are, I’d venture to say that your calorie expenditure after an hour of cardio should be over 500 calories.

Should you decide to monitor your heart rate, and I suggest that you do, it’s important to have a clear understanding of your target heart rate.  I’ll be sure to post a blog on that topic very soon.  In the meantime, check out Mayo Clinic’s target heart rate calculator to determine the intensity in which you should be exercising.  Be sure to subscribe to this blog so that you don’t miss any upcoming posts.

When it’s all said and done, the most effective piece of cardio equipment is the one you enjoy doing the most.  If you enjoy it, chances are you’ll do it.  Plus, you will experience a greater piece of mind when exercising.  So, if rolling on the elliptical is not your thing then by all means take off for a good run on treadmill…or the bike…or the rowing machine…or all the above!  Sure, different cardio equipment will place varying demands on the cardiorespiratory system and the muscular system but each is only as effective as the amount of time you spend on it and the intensity in which you do the work.

Lastly, other factors may lead a person to consider one equipment over the other.  If you are dealing with knee and/or other joint pain or injury you might consider the elliptical for its lower impact on the lower extremities.  The treadmill may be more effective for someone who is training for a sport such as a marathon.  As you can see there are lots of considerations.  Simply find what works for you, make the commitment and go for it!

Check out this great WebMD calories burned calculator.  Find your favorite exercise and see how many calories you’re actually burning.

Happy Cardio! BE WELL.

Which piece of cardio equipment do you enjoy the most?  Why?

BALL CHEST PRESS

This is a great stabilization exercise that will strengthen the pectorals and triceps in the upper body and the glutes in the lower body.  You will need the following two pieces of fitness equipment to complete this exercise:

• Swiss/Physio Ball* - No home gym is complete without a Swiss ball.  It is one of the most versatile exercise tools that can be used for core, flexibility and strength training.  There are three standard sizes.  Choose the appropriate size according to your height as indicated below:

up to 5′ 3″ = 55cm
5′ 4″ to 6′ 0′ = 65 cm
6′ 1″ or taller = 75 cm

• Dumbbells* – The appropriate weight you will need is determined by your current level of strength.  Choose a weight that you can comfortably perform 15 repetitions (reps) without strain.  You should feel as though you are able to do an additional few reps after you have completed the full set of 15.  If you are a beginner or just getting back into exercise, I suggest you choose either 3lb or 5lb dumbbells to start. If you are have a rather strong upper body you may want to begin with 8lb dumbbells or higher.

*Click to purchase the required equipment above.

Start

1. Begin in a seated position on the swiss ball with one dumbbell in each hand.


2. Contract your abdominals by drawing your navel inward toward your spine.

3. Slowly walk forward, lying back until you are able to balance on the ball through your shoulder blades.  Rest your head comfortably on the ball. (If moving into this position makes you nervous practice first without the dumbbells or have someone assist you.)


4. Next, create a lower body “bridge” by pressing your hips in an upward position and squeeze your butt muscles.

Movement

1. Once you feel stable, press the dumbbells in an upward position directly over the chest.  This is your start position.

2. Slowly bring the dumbbells in a downward motion until each of your arms are in a 90 degree angle.

3. Once your upper arms are parallel to the ground, hold for two seconds and then press the dumbbells upward to the start position.


4. Repeat.


5. Complete 1 – 3 sets and 15 repetitions.

If you have any questions or need further explanation please feel free to send me a reply in the box below.  Also, I encourage you to share with others!

Happy strengthening!

*Pictures by HFPN.

Strength Training – March 30, 2010

Q: @JudeLaBarre: How can I strengthen my resolve to exercise every day?

A: @afitsecondhalf: I like to use what I call “themes for daily exercise”.  These themes serve as my motivators.  Some of them are rather basic health related themes and others have an emotional component which give me the extra boost I need on days when I really don’t feel like working out.

Examples of my themes are:

Today I exercise:

• for a stronger, healthier heart
• so that I can continue to present & available for my family
• for a clear mind
• because I love the feeling of being strong in my body
• to stave-off chronic illnesses
• because I enjoy the results, especially how I look in my clothes!

For even greater motivation, I will attach a specific reason behind each theme as it relates to that particular day.  Really this is about giving deep and meaningful context to your exercise.  Rather than exercising solely because you know you should, using themes can focus your attention and intention on what really matters.

Try it!  Make a list of your top reasons for exercising.  Really spend some time thinking about what would motivates you to exercise. Each day, before each workout, pick one as your themes.  Briefly meditate on it and let that energy guide you through an awesome workout.  Soon you may not even need the list and your motivators always be present with you.

I hope this helps.  Keep me posted!

Q: @ophishops4u: when should we start worrying about Sarcopenia?

A: @afitsecondhalf: Age-related sarcopenia or loss of muscle mass and function, begins in our 30′s.  While I don’t believe it is something that should cause us great alarm, I do believe it is something we should definitely be aware of.  I came across a great WebMD article that states that physically inactive people can loose as much as 3%-5% muscle mass per decade.   While that might not seem like a lot over a 10 year period, consider the fact that by age 50 a person could have lost up to 10% of their muscle mass and 15% by age 60.  That’s significant!  The article goes on to share that “any loss of muscle mass is of consequence because loss of muscle means loss of strength and mobility”.  Now we’re getting into the area of quality of life and longevity.

This all makes the case for strength training as our best treatment.  We must continue to build and strengthen our muscles as age to slow down the progression of age-related sarcopenia.  Start lifting those dumbbells!

TWEETS on Strength Training for Older Adults

• My hero, the “godfather of fitness”, Jack LaLanne is 95 y.o. and lifts weights 1.5 hours everyday. http://bit.ly/aja49Z

• Progressive resistance training helps Older Adults in daily life. http://bit.ly/4t27S

• Did you know that physically inactive people can lose 3% to 5% of muscle mass per decade after age 30?! http://bit.ly/dfFnRh

• Ever hear of the word “sarcopenia”? It can be defined as age-related loss of muscle mass, strength and function.

It is important to know that all movement begins with the core and it is the body’s center of gravity.  An unstable core will greatly reduce the body’s ability to move efficiently.

Core training is essential to any exercise program for older adults.  Conditions such as chronic lower back pain can be reduced or alleviated by strengthening the core muscles.

Try this:

The Plank

Start
1. Lie face down on the floor with feet together and forearms on the ground.
2. The elbows should be in line with the shoulders.

Movement

1. Draw-in belly button and squeeze butt muscles.

2. Lift your body off the ground until there is a straight line from head to toe.

3. Hold this position for 1-2 seconds, return to start, keeping your chin tucked and your back flat.

4. Repeat.

5. Complete 2 sets and 15 repetitions.

If you find that getting into and maintaining this exercising is too difficult, you may want to try performing in the full push-up position, in a push-up position on the knees or by placing your hands on a bench with feet on the ground.

Other variations:

Happy core strengthening!

*Pictures by HFPN.

It is well documented that balance is one function that decreases with age.  That’s unacceptable when you consider that balance is the key to all functional movement*. Yes, that even includes walking!  Thus, maintaining adequate balance is paramount.   Balance training should be an important component of a sound, comprehensive exercise program for older adults.

Try this:

Single Leg Balance

Start
1. Stand with feet straight and shoulder-width apart.
2. Lift chest and tuck chin.

Movement

1. Draw-in belly button and squeeze butt muscles.

2. Balance on one leg and lift other directly beside it with foot flexed and hip bent at 90-degree angle. If you need assistance, feel free to hold onto something stable such as a wall.

3. Hold balance position for 5-20 seconds, return to start.

4. Switch legs and repeat.

5. Complete 2-3 sets on each leg.

Feeling confident?  Put a spin on it and try doing with your eyes closed!

For progression and greater challenge you can use various balance equipment such as the BOSU (pictured above),  Airex Balance Pad or Balance Disc. The key to improved balance is to make it a staple in your exercise program and continue to challenge yourself.

Happy balancing!

*NASM Essentials of Personal Fitness Training
*Pictures compliments of HFPN.

I’ve discovered these exercises from many resources.  I have designed several myself and others are exercises that I’ve learned from great fitness professionals.  One thing I love about the fitness industry is the camaraderie and willingness to share one’s expertise.  Many of us are deeply passionate about our service to others.  So it is in this light that I will highlight a weekly exercise that you can easily incorporate into your exercise program.  I will be sure to include clear instructions supported by illustration and video.  Also, I will mention modifications for varying exercise levels.

Enjoy and let’s get moving!  Your health and fitness goals are clearly within your reach!  Don’t forget to subscribe to A Fit Second Half.  You will not want to miss these exciting posts.