Archive | December, 2011

Resolve to Succeed by Miss Fit

9 Dec

The holiday season traditionally begins during the fall with the harvest of some of our most beloved foods and continues through the rest of the year. I personally love fall because I love pumpkin and apple pie and I’m talking Apple Pie ala mode baby! The truth is, Halloween starts us off with lots of candy and sweets and is the beginning of the sugar, fat and calorie binging season. And before you can come down from your sugar high from eating all that leftover Halloween candy, you have Thanksgiving followed by Christmas or Hanukkah and New Year’s Eve to contend with. By the time the New Year rolls around you will probably be finding yourself in what I call the dieter’s hole. So how do you mitigate the damage done while still enjoying family, friends, food and drink? The idea is not to skip the holiday festivities or to give up eating the traditional holiday foods we all love so much, but instead to approach the holiday season with a plan that won’t put you in a deficit at the turn of the New Year. Loading up on sugar and fat and tons of calories will make you tired and lethargic, making it harder for you to reach all of your goals. The extra weight just makes you tired!

The last thing you want to do is start the New Year off having to deal with the 10 extra pounds you just put on.
What I do to help me survive the holiday, some helpful tips:

- When you have a holiday party or event to go to, eat before you go. Have a small healthier meal that includes protein so that when you get to the party you can enjoy the holiday goodies, but, won’t feel the need to over indulge. Good suggestions include a whey protein drink or a handful of raw almonds (both are good for you and will satiate you).

- Maintain a workout routine during the entire holiday season and up your cardio by 15 to 30 minutes a day to help compensate for the extra calories you want to have the freedom to take in. I personally walk 45 minutes a day either at the gym on a treadmill or in my neighborhood. During the holidays I increase that to 60 minutes a day and I don’t miss my daily workout time.

- If you want to drink, stay away from the sweet mixed drinks and stick with white wine, light beers and alcoholic drinks that don’t have lots of juices and sugar flavored mixes. You can easily drink down 500 calories and more in just one mixed drink and you DON’T want to do that!

- Set limits for yourself. And control your portions. Don’t say NO, say WHEN! And stick to your plan.
Make a resolution now. Your future begins immediately and everything you do affects what happens next. Instead of digging yourself out of a calorie hole for the New Year you can come out of the Holidays looking and feeling great and maybe even better than before the holidays.

If you decide that you are going to make a New Year’s resolution that involves losing weight and being fitter and you want to start a diet and workout plan, don’t over burden yourself with a plan that forces you to give up all of the things you love all at once.

Back when I had a personal training business and I was training new clients who were just getting started in a weight loss and fitness program, I started them off slowly by adding workouts 3 times a week that included cardio training and I always suggested that they make small incremental changes to their normal diet habits. In my experience, when I worked with people who wanted to do a complete 180 lifestyle change overnight, they almost always ended up failing. It is not necessary to overhaul everything in your life all at once. Incremental changes that you can stick to will give you great results and can always be added to as you progress. All of my clients enjoyed success and did not have to feel deprived of all of life’s simple pleasures and the weight loss was permanent.

Catch and Release by The Handler

5 Dec

Animals can sense when people like them, and I am sure that animal lovers out there would agree with me that there seems to be some kind of invisible attraction where strays, wounded animals, and the sort always find a way to us.

The phrase “he followed me home, can we keep him” was a common one for me while growing up, and given that I spent half of my childhood with the Venezuelan jungle as my back yard, well, let’s just say that it was a challenging time for my mom.

But even when animals in need seem to understand that we might be able to help them, it’s a bit complicated to let us do the “capture and restrain” part, especially if they are in pain and scared.
If you occasionally find yourself in a “capture and release” type of situation, you will be able to get some ideas from this article on how to use what you have lying around the house to keep both you and your wild friend safe. But if this is a more serious part of your mission, and you come across this type of situation more often than the average Joe, well then you might consider getting some equipment that would reduce the levels of stress and time needed to succeed. In order to keep this article more practical I will narrow my advice to canines, although some of the same techniques are interchangeable among species.

Rule number one, if you don’t want to get bitten, do not approach a strange animal. Call an expert and keep an eye on the situation from a distance. But if you are like me, chances are you don’t mind risking it if they need your help, so let’s try to minimize the risk.

With any runaway animal (even your own) DO NOT GIVE CHASE! Yes, that’s right, no chasing (at least not in the regular sense of the word). To understand why, try thinking about it this way: How would you react if you were lost and scared and a big unknown animal started to run after you?! You would probably try harder to get away (by running faster and even hiding).

Instead of pursuit, try keeping an indirect eye on the subject and remember not to travel in a straight line towards them. Slowly try to “corral them” into an area that you consider safe, away from traffic and where you can have a better chance of getting hold of them.

In nature, look for areas that contain natural walls. Places with big rocks, steep hills, or very thick greenery are perfect for this. In cities, features like driveways, yards, and alleys all work in your favor as well… especially if there is only one exit. Once the dog has gone in, you are in control.

Keep control but do not corner the animal too fast. Remember to keep a safe distance at first and learn to read the situation before you. This will enormously reduce the chances of your getting bitten. Take it from me because I know what I’m talking about. To this day, other than in K9 bite work sessions using the proper bite suits and sleeves, I have never been bitten by any animal (except maybe for humans), but I’ve been in plenty of situations where the odds weren’t in my favor.

Reading the situation (and the animal) is key because it helps you to understand when to back off. It is not as simple as “is he wagging his tail?” so make sure you read to see plenty of visual indicators before you dive in.

If the dog seems receptive to human contact try to make yourself available by lowering yourself to the ground, or standing in a very relaxed manner, speaking in a soft voice, and never “fronting” the animal (always stand at an angle).

Also, be patient and don’t rush things. He might be thinking about coming to you, and if you come on too strong you might just spook him away. Extend your hand softly with your fingers flexed inwards and let the dog be the one to approach you, let him sniff you.

If you have food, you can try offering some. The smellier the better! You can build trust by tossing little pieces near the dog, and as he eats them, slowly toss them closer and closer to you. With some dogs gone “wild” and with no way of trapping them, this technique has proven effective for me in the past.

Remember your patience. You might have to come back for several days until you can get close enough to make contact.

Once the dog is close enough, see if he will take food from your hand. Keep your palm flat like a plate so he doesn’t accidentally get your fingers; do this several times before you try to pet him.

Start the petting by doing so on the side of the body, not the head. Don’t make any sudden movements and at this point, if you have a leash you should slowly (and while keeping up with the petting) slip the leash with a wide loop above his head. Slowly pull the free end to reduce the loop. Most dogs stop trying to run away once they recognize the familiar feeling of a leash around their neck. At this point, problem solved. Nice Work!

But what to do if they are not coming near you, or if they seem too dangerous to approach?

If you are dealing with a small dog, a thick blanket can be used both as a net, and a barrier for you to keep from getting bitten as you scoop them up. You can also lasso a big dog from a safe distance by dropping the loop from above, or using the assistance of a small hook at the end of a stick. You can even use a dog catcher’s pole, or if you are good a rodeo, just by using your abilities.

You can make your own dog’s catcher pole by feeding rope through a PVC pipe or by using a long pole from a nearby swimming pool. This will also work to keep a dog on a leash but safely away from you if he becomes aggressive. If there is no pole on hand but you have a second person that can help, you can also double-lasso the dog and have him walk in between the two of you, with each person keeping him at a safe distance from the other.

Another way is by using a crate or an appropriately-sized cage, putting food inside at the far end and then leaving the door open. Once the dog goes in for the food you have easily a couple of seconds to shut the door closed.

For smaller dogs you can get what’s called a “live” trap. They are commonly used for cats and other small mammals. You can makeshift your own by placing a big box or basket upside down and holding one end up with a stick. Tie a small rope to the stick and then extend that rope over to where you will be hiding. Place food underneath the box and wait, when the animal is in the middle (and eating) pull on the string and the box will fall down and trap the dog inside. You have to hurry over of course and hold the box down. Now this might seem a bit cartoonish, yes, but it has worked for me in the past and for more than just one species.

Once you have stopped the animal from running away and getting into a worse situation is time for you to find assistance. Wildlife stations, veterinarian clinics, and even some animal shelters can be a saving grace if you have access to them (and they are willing and cooperative). Unfortunately these are not available everywhere (or at all hours), but fortunately we now have the Internet.

Before you take the next step make sure you have captured a small, mangy dog and not a possum and then read up on it. On occasion (with wild life), you might find out that relocating them is all you need to do, or that they are weak and maybe need some food or water.

With a domestic animal it is always a good idea to take them to a vet the moment you can, even if they look healthy. They may have a microchip containing the owner’s information and vets have the scanners available to read them.

The decision to stop and help an animal in distress is a very noble one and to me it speaks highly of the person’s character. But as with any emergency situation even more important than to help is to keep yourself safe so that you do not become another victim that now needs rescuing. Keep calm and remember: smarter is always safer (and truly the fastest way), and never be ashamed about calling for assistance.

Basic Training Pt. 2 – Positioning by Rock N. Roll

5 Dec

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Never underestimate the power of positioning.

From the moment we’re about to come into this world, to the moment we leave our bodies, how we’re positioned determines our happiness.

Good hand positioning can make or break a piano or guitar solo; good positioning to the dealer in a poker game can make you money; good positioning during sex can create a better experience; good positioning can find you a better cell-phone signal; good positioning can win a chess game, win an argument, win a war; good positioning can save your life.

Another one of the basics to learn and master in martial arts, positioning comes only second to awareness. The important thing to remember about both is that one is almost ineffective without the other.

If you’ve followed my advice from the last post, your awareness should be greatly heightened by now. If you haven’t yet, you can start right now. There is no drawback to practicing better awareness and positioning at the same time.

How to practice better positioning:

-Keep yourself out of dangerous situations. 

Sure, this sounds blatantly obvious, but have you ever viewed the Fail blogs? That site is filled with prime examples of bad positioning.

To expound on this most foreign of concepts (for some people, it seems):
 

-Whenever possible, travel with a companion after dark.

-Ride in the crowded part of the train or bus.

-Cross the street to the other side if your path is blocked by suspicious people.

-Keep at least half a tank of gas in your car at all times, in case of emergency.

-Try to never sit with your back to the door, know where all the exits are.

-Don’t rush in to break up a fight between two strangers. Assess the situation first.

-While in parked cars, keep the windows rolled up and the doors locked. If necessary, only open windows an inch.

-When answering the door, check the peephole from behind a locked door first.

-Never let strangers into your personal safety space while talking to you.

-Don’t tailgate.

 

 These are just a few ways that you can practice keeping yourself safe through better positioning. There are better positioning choices to make throughout your entire day. Practice, practice, and soon this will become a habit that’s as natural as breathing. And it’ll help to keep you breathing. 

 

Addendum for the holiday season:

-Don’t pull your cash out in public. Wait until you’re ready to pay for your purchases.
-When leaving your gifts in the car, place them in the trunk, not in plain view.
-Make sure to put your credit cards back as soon as the transaction’s finished.
-If possible, shop with a friend.
-Keep an eye on your purse or wallet at all times.

Simply Oblivious by Moxie Gusto

5 Dec

The moment a cell phone chirps, it’s attended to no matter what else is going on. Text messages, tweets, and status updates are a steady stream of someone else’s thoughts pushing yours to the background; a constant drip of distractions that take your attention away from whatever is happening at that moment, be it dinner with the family, business, or driving!

I miss the days when ‘the phone’ was at home and people attended to messages after returning home.  Nobody freaked out if you didn’t return their call within an hour or two, but try not answering your cell phone now!  Don’t get me wrong: I have a cell phone.  It is sturdy and reliable and serves me well.  It doesn’t text, it doesn’t Facebook, and it doesn’t take precedence over my real life.

It is very uncommon to see anyone without his or her eyes glued to a little screen, totally oblivious to what is going on around them. Can you imagine how often a person engrossed in their cell phone gets short changed or over charged because their attention is not on the business transaction happening at that moment?

Not only is keeping your attention on your cell phone rude, it’s dangerous. I’m sure almost everyone reading this has seen the mall security footage of the woman who falls into a fountain because she was walking along attending to her cell phone.  Now, imagine the same woman walking to her car at 10PM in a dark parking lot.  She would fail to notice any sign of danger and her cell phone will be no help to her.

Observation and attentiveness are the foundation of personal safety. Pay attention to your surroundings. Almost everyone fails right there at step 1.  If you aren’t paying attention, all the ninja training in the world is not going to save your skin or help you save anyone else.

Holiday Helpers

5 Dec

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Sick of the commercialism, the materialism, the chaos of Black-Friday thinking? Looking for better ways to give this holiday season? Here are some sites and ideas for more meaningful gift giving.

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The Gift of Coffee and Conversation is a Facebook site dedicated to “Giving gifts from the heart. Ignoring Black Friday. Sharing gift ideas.”

The Gift of Coffee and Conversation

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A Hand Up – RLSH Emergency Fund is a Facebook site set up to help RLSH families in dire need. Donations are tax deductible.

A Hand Up

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❄ Jack Cero aka Zero, co-founder of the New York Initiative, is offering copies of his stunning original artworks for every $50 you donate to the charity of your choice.

Zero’s Art

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❄ Our favorite fighter against childhood obesity, DangerMan, is also helping children to have a better holiday season. From DangerMan’s site: Over 5 Million Kids in America live in poverty, they need clothing, books, and toys Please Donate a Dollar and put a smile on a kids face. Go to our website and push the donate button. Your donation is tax deductible.

Donate A Dollar

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❄ Northern California friends – The CAI is hosting a Toys For Tots toy drive on Friday, December 9, at Caffeinated Comics in San Francisco. Music, comedy and lots of comics! Please bring a new, unwrapped toy to donate.

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❄ If you do holiday shopping online, click on the Team Justice link. You pay nothing extra, but the money you spend goes to helping Team Justice – a non-profit organization – and their charities.

Team Justice

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❄ And don’t forget, copies of the HBO documentary Superheroes make great gifts!

Superheroes Documentary

Happy Holidays!

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Weighing Risk When Starting Out by Misery White

5 Dec

Discussions on forums, facebook, etc. seem to hit the same topics, sparking much debate and emotion. I thought that maybe summarizing a few of these things could help to prepare new RLSH or someone on the fence, contemplating “joining up.”

We spend a lot of time hashing over the risks of becoming part of this community. First thought may be Bodily Harm. How will you protect yourself, your team members, and private citizens from getting physically wounded? First Aid/CPR Training, Self-Awareness, Self-Defense, Conflict Resolution, Non-Violent Alternatives and Redirection… where you begin is your choice. Ideally it’s a good idea to find a mentor, regardless of your age or skill level, master a few of these concepts or others that appeal to you, practice them until they become second nature to you, share your knowledge if you are a seasoned or highly trained professional, and incorporate them into a team dynamic. That may not be practical: Independent study may be your most realistic option, but some kind of training is very essential and encouraged. Youth under 18 are especially urged to seek a mentor. Check out some of the RLSH/X-Alt sites and talk to people. We want you to reach your potential, support you in your efforts to help others, and most importantly to be safe in your pursuits. There are wise people putting together extremely valuable information and groups to help you; please ask if you are interested in becoming involved.

Another identified risk involves possible reveal of Secret Identity. If your Secret Identity is revealed would it endanger your loved ones? Would you possibly face repercussions from those who want retribution for spoiling their plans, possibly those you assisted in incarcerating? Would you be afraid of looking foolish or worry that it could threaten your employment? Anyone with young children who may be at risk of a custody battle will undoubtedly have their status as RLSH/X-Alt brought to public light. Are you ready for that? These are legitimate concerns. Maybe you don’t need a Secret Identity. There is no “rule.” If such things are a concern, perhaps you could focus more heavily on outreach vs. crime prevention.

Weaponry and Uniform alternatives are plentiful and to be most effective, you need to know what your legal restrictions are for your state, or others if you travel out of state for meet-ups. It’s no secret that I don’t carrying common weapons, though I am trained to use a variety of them. I will not tell another person that this is “wrong” if they feel they need a weapon for protection. I do what I feel is best for me, and the area(s) that I may patrol. I live in Minnesota now, but even on the streets of Boston, I did not carry weaponry. That was my personal choice and someday my choice may change. Just please know what is or is not legal, and whatever your choice, make sure it abides by the laws of that state.

Also be aware of how you are perceived and present yourself accordingly. Like it or no, if you do present yourself in public and are recognized, you just became a role model, and have added that responsibility to your duties. Those who do not champion for public causes but instead focus on crime prevention and avoid the public eye may have a totally different presentation than outreach-based counterparts. I suggest being aware of what your focus will be and considering that before choosing your name and uniform.

Please, realize these are just my personal opinions, and I’m in no way saying I’m right and someone else is wrong. I don’t want to start an argument or debate. I just want you, the potential newbie, to know what you may encounter and what you might want to think about before moving forward.

If you are considering a future as a RLSH/X-Alt, you must weigh all the risks as well as the benefits, and, oh yes, the benefits can be plentiful and wonderful! It’s a huge step, but there are many established folk here with a variety of skills and experiences to guide and support you if you are willing to prepare yourself for the challenge, and if it is truly in your heart. “What I am looking for is not out there; it is in me.” –Helen Keller.
If it is in you… Welcome!

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