Portland Personal Trainer: Core Strengthening for Low Back Pain

Part of eliminating low back pain is strengthening the core. However, it is important to do the right kind of strengthening exercises so as not to create more pain. Stick to exercises in which the spine stays neutral and does not excessively flex or extend. Targeting the transverse abs and obliques will stabilize and strengthen the lower back the more effectively. Try this exercise to get started and if you need more assistance ask your local fitness expert of Portland personal trainer.

Lie on your back with your hands at your sides and knees bent, feet flat on the floor. Draw in your belly button so that your lumbar spine presses against the floor. There should be no gap between the floor and your lower back. This is where you want to keep your back through the whole movement. Now lift one knee in towards your chest, and lower it back to the ground. Try the other knee. If you were able to keep your back on the floor throughout the movement, try lifting both knees at the same time and lowering them back to the ground. Did your lower back stay pressed against the floor? If you were able to perform the movement with no pain or pulling in your lower back, you can move on to a slightly harder version. Start with your feet up off the floor, knees still bent at 90 degrees. Your knees should be directly over your hips. Make sure your lower back is pressed against the floor, you’re squeezing your abs, and lower one leg until your heel touches the ground, bring it back up and try the other leg. Perform ten repetitions on each leg then try ten repetitions with both legs together. Rest and repeat for three sets.

By Exercise Personal Training

Portland Personal Trainer: How Much Protein Do You Need?

The question is: How Much protein does a person need in their daily food intake? There is an easy calculation that you can do so you know how much you should eat throughout the day. Remember, the amount of protein that you should eat should represent about 15% of your daily food intake.

Protein Calculation: Take your weight in pounds (lbs) multiply by 0.6 to 0.9

Equation: (lbs) (0.6) = Protein Intake
(lbs) (0.9) = Protein Intake

If you have any questions about what types of proteins you can eat or just want to discuss it, consult a registered dietitian in your are. These are the experts when it comes to nutrition and developing exact food plans that individuals can follow. In addition, if your are working with a Portland personal trainer or fitness professional, make sure they are making your keep a food diary so you can discuss it with them and this is something you can show your registered dietitian.

Thank You,
Exercise Personal Training

Traditional Running

Traditional Universalist Perspective: family therapy was white male family therapy – invented by white men, whose theories implicitly defined “family” to mean intact, middle-class, heterosexual, white families, organized with the man as head of the household and the woman as primary caretaker of all family relationships.
Gender Perspective: Family process board had only one woman. 90s, beginning to present on feminist family therapy.
Cultural Perspective: Cultural issues were and are seen as  “special” features of certain families rather than as basic dimensions for understanding all families.
Transforming our vision: all families, not just minorities are seen as embedded in and bounded by class, culture, gender, and race. Aims to meet the needs of all backgrounds

Race, Reality, and Relationships ch 6
Children of color feel trapped behind the walls of an invisible prison. too many of them strive for little and settle for even less because they understand the implicit rules of racial participation. 2 sets of rules: one for Whites and one for them.
The significance of race as an organizing principle in our lives is often marginalized or denied.
Notions about reality: the assumption is that the problem to the solution is to determine who is right and who is wrong. When race and reality are entangled, most interactions tend to become more rigidified and polarized.
Centrality of relationships: it is virtually impossible to exorcise race from relationships.
Racial Stains: individuals from different racial groups are often tainted with suspicion, prejudice, and guardedness before a single word is even spoken. They have to be acknowledged and negotiated before meaningful trustworthy interaction can occur.
The vehicle most often used to facilitate the toleration of differences is silence. this is society’s most used tool when dealing with race.
Implications for family therapists: Therapist should assume an active role in transforming the human condition both within and beyond the walls of therapy.
Become a catalytic agents in breaking the silence – “name” race and actively and proactively promote dialogue
Recognize the healing potential of dialogues – move the interaction from “talk for talk’s sake” to dialogue designed to bridge the differences.
Promote critical racial introspection – promote self-reflection

Ch7 Understanding families in the context of cultural adaptations to oppression
oppression is defined as the systematic suppression and denial of a targeted group’s human and/or civil rights such as the right to speak freely, to assemble peaceably, to be treated equally in employment, housing, and under the law, and to exercise the right to vote and to practice the religion of their choice.
Overt or Covert damage done to couples of color.
African American family construction: Monogamous marriage and various forms of plural marriage have coexisted for thousands of years. Monogamous is ideal.
Monogamous/Married Family: may be expected to take in or assist relatives or the children of relatives because of the success they have achieved. They may experience oppression by the people they love, and obligated to help in some way.
Monogamous blended family: have added stress of maintaining harmonious relationships with the other biological parent of the children and gaining the respect and love of the children of their partner. oppression is experienced by the biological mothers or fathers of their children can directly affect the functioning of these families.
Monogamous/ Married with Parallel Family: husband and wife with children, but the husband then established a relationship with another woman, has children with her, and supports both families. Inside or Official wife, and the Outside wife.

Cross Cultural Study Guide

Ch1 Intro: re-visioning family therapy from a multicultural perspective
as family therapist we need to encourage our clients to go beyond the dominant culture’s definitions of family, to pay attention to relationships with siblings, nieces and nephews, grandchildren, aunts, and uncles.
2 mental disorders prevalent among slaves: drapetomania, urge to escape slavery. dysathesia aeithiopia – disobedience, refusing to work, fighting with master.
we are much more likely to diagnose the victims of abuse than the perpetrators.
Those people whose norms are different from the dominant norm, remain marginalized, invalidated, and pathologized as deficient, dysfunctional, or invisible.
Labels: We need to develop a perspective on our identity that allows for at least 3 levels.

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