Week 11: Attitude Makes A Difference

Elise

“It is our attitude at the beginning of a difficult undertaking which, more than anything else, will determine its successful outcome.” - William James

   

Three workers at a construction site were asked how they spent their days.

The first said, “I’m making a living.”

The second said, “I’m cutting stone.”

The third said, “I’m building a cathedral.”

We all perceive things differently, and perception can create a strong attitude.

 

 

You choose your attitude every day.

      You decide the level of contribution you put into your work, and then act accordingly. The more of your heart and soul you pour into your work, the more benefits you will reap. A positive attitude breeds positive feelings. 

(Tim Cork, Choose Your Attitude)

Kathryn Whaley is my Joint's In Motion teammate. Her goal is to walk half a marathon in The Great Wall Marathon to "Fight Arthritis". Kathryn fights arthritis on a daily basis. She was diagnosed with Juvenile Arthritis (JA) at the tender age of 3.

"The advantage of having being diagnosed at a young age, I've never really known any different."

Kathryn

    JA is a chronic childhood form rheumatoid arthritis, a continuous inflammation of one or more joints lasting at least six weeks for which no other cause can be found. JA stops the body’s immune system from working properly; the immune system fails to recognize healthy body tissue and attacks it. 

   "My disease acts like an early warning system, if I don't take care of myself (lack of exercise or sleep, too much stress or exercise, imbalances of any kind) my body says PAY ATTENTION or I'll slow you down and MAKE you notice." 

    Kathryn has an attitude of gratitude."Remembering to be grateful for what I have, not what I don't.  Even with arthritis, I can say, I'm grateful that when my disease acts up, it slows me down but it doesn't stop my thinking, breathing, or my heart from beating and for that I am grateful."

•  JA is one of the most common chronic diseases among children in Canada, affecting one in 1,000 boys and girls under the age of 16. 

•  The Public Health Agency of Canada’s 2010 Life with Arthritis in Canada report listed 55,777 Canadians aged 15-24 as diagnosed with arthritis.

     Kathryn is a positive role model for children affected by arthritis. Her attitude has lead her to conquer The Great Wall of China!  Visit Kathryn's Blog!


     Today, there is no cure for JA, but an effective treatment plan –medication, physiotherapy, physical activity and rest –controls pain and helps to prevent permanent joint damage. With the guidance of a health-care team and the support of family members, a child with arthritis can lead an active and productive life.

Week 10: Marathon of Hope

“Most of the important things in the world have been accomplished by people who have kept on trying when there seemed to be no hope at all.” - Dale Carnegie 

Terry Fox - Marathon of Hope

“I'm not a dreamer, and I'm not saying this will initiate any kind of definitive answer or cure to cancer, but I believe in miracles. I have to.”  - Terry Fox 

 

Hope: the belief in a positive outcome related to events and circumstances in one's life

     I participated in the 12th Annual St.Patrick's Day run at the Steam Whistle Brewing in support of Achilles Canada "Running Beyond Disability". This non-profit organization provides people with various disabilities an opportunity to receive the physical, psychological, and communal benefits of running. 

Team Blind Guy carried a canoe 5K

    The run/walk consisted of people with all disabilities such as visual, cerebral palsy, paraplegia, arthritis, epilepsy, multiple sclerosis, amputation, cystic fibrosis, or those who suffer from stroke, cancer, traumatic head injury, and many others. Some runners participated in wheelchairs, on prostheses, and without aid.

Getting pumped before the run

      The run started at 10:15am, however with the Day Light Savings Time it felt like 9:15am. As I went to pick up my shirt and time chip, I passed by an array of runners dressed in funky green outfits, including older men wearing green tutus. I could feel the excitement in the air from all of the participants as we waited to start the run. My heart was pounding, my feet were prancing and I was ready to take off!

   I was inspired to run with people who have various disabilities, especially the visually impaired. It is truly amazing to see people overcome their own personal challenges and push themselves to reach for the stars. The participants with disabilities who ran or walked 5K are an excellent example of hope. They have belief in a positive outcome related to events and circumstances in their life.

Week 9: Courage, is it in you?

“Continuous effort - not strength or intelligence - is the key to unlocking our potential” 

Winston Churchill 

I ran 10.2 km in the snow with fellow team member David

 
     I started training outdoors last week and covered 6 km in my first run. This week I increased the distance to 10 km and reached my goal in 1hr 25 mins.

     During the 8 km mark, my body felt the increase in challenge from the run and my legs were wondering what I was putting them through. I thought to myself  "If I already achieved 80% of my goal, I can't give up!". I did not feel pain or discomfort while running, but my energy level felt depleted.

     I kept reminding myself that I was too close to my goal to give up. I am running for those who have discomfort with movement. I am running to help fight arthritis. Over 4 million Canadians who suffer from arthritis are faced physical battles on a daily basis.  

Arthritis patients inspire me because they have courage!  

Courage:

The quality of mind or spirit that enables a person to face difficulty, danger, pain, etc., without fear; bravery.

Week 8: Teamwork

TEAM = Together Everyone Achieves More

 

JIM Team Trainer, Elise, David, Kathryn, JIM ON Manager.

“There are plenty of teams in every sport that have great players and

never win titles. 

Most of the time, those players aren't willing to sacrifice for the greater good of the team. The funny thing is, in the end, their unwillingness to sacrifice only makes individual goals more difficult to achieve. 

One thing I believe to the fullest is that if you think and achieve as a team, the individual accolades will take care of themselves. Talent wins games, but teamwork and intelligence win championships.”

- Micheal Jordan

Marathon Training

    The Joints In Motion (JIM) Ontario Team kicked off the start of our endeavor to physically conquer The Great Wall! Together we ran 6 km through a snowy blizzard in downtown Toronto. The run was lead by our Team Trainer, who has participated in numerous marathons and triathlons internationally.

Meet two my teammates:

• Katheryn was diagnosed with Arthritis at the tender age of 3 and is preparing to walk a half marathon,  21.1 km.

• David's goal is to run his first marathon, 42.2 km.

Elise's Update!

   After feeling stronger from my first outdoor run, I have decided to stepped up my challenge to complete a half marathon.  

My Sports Doctor

     Dr. Dang-Tan has been my sports doctor over the past 3 years. He has helped me recover quickly from the most challenging injuries while educating me along the way. 

He is truly dedicated to helping athletes such as myself to reach their highest level of performance while minimizing risk of injury. 



Dr. Thien Dan-Tang, Clinical Director



       

    Dr. Thien Dang-Tan trained at the U.S. President’s Hospital, the National Naval Medical Center (NNMC) in Bethesda, MD. NNMC residency is one of its kind and a premier opportunity for applying chiropractic clinical knowledge in an integrative patient care setting. 

 
    Dr. Dang-Tan completed continuing education courses at Harvard Medical School in Integrative and Complementary Medicine. He has presented worldwide, including research on neurophysiology at Johns Hopkins Medicine, and the Institute of Applied Science and Medicine.

    Dr. Dang-Tan also has a strong background in athletics, injury prevention, and performance enhancement. He has served as Team Chiropractor at the Beijing Olympics, and to several amateur, professional, and National sports teams.

Fitness Institute Clinic for Sports Medicine 

416.492.7611

Week 7: Challenge Yourself. Help Millions.

“Enthusiasm is excitement with inspiration, motivation, and a pinch of creativity.”

- Bo Bennett

Elise Skydiving

You can do anything if you have enthusiasm.

Enthusiasm is the yeast that makes your hope rise to the stars.

Enthusiasm is the sparkle in your eye,

It is the swing in your gait, the grip of your hand,

the irresistible surge of your will, and your energy to execute your ideas.

Enthusiasts are fighters.

They have fortitude. They have staying qualities.       

Enthusiasm is at the bottom of all progress!

With it is accomplishment. Without it there are only alibis.                       

- Henry Ford

What sparked Elise’s enthusiasm?

     As I was riding the subway home from work, I saw an opportunity that would change my life. I discovered the Joints In Motion Training Team for The Arthritis Society. The poster said “Challenge Yourself. Help Millions.”

           

     The challenge involved fitness, helping a greater cause, and traveling.  I love all three of these challenges and signed up. Prior to my commitment, I was not exercising, had minimal fundraising experience, and had never thought of going to China.  

Why did I sign up right away? 

I believe anything is possible and the only thing stopping me from reaching my goals is myself.

Hiked Mt. Sulphur (Banff, AB)

“Life’s battles don’t always go to the stronger or faster man. But sooner or later, the man who wins, is the man who thinks he can.” 

– Vince Lombardi 

Surfing (Del Mar, CA)

By committing to this challenge, I have learned a great deal about arthritis and the need for more research. At the same time, observing how arthritic symptoms affect my patients quality of life.

Most people stand up for a cause because they have personally experienced it or have been affected by it through a friend or family member. My situation is a little different. I am fighting arthritis because of compassion. I am driven by a feeling of deep sympathy and sorrow for another who is stricken by misfortune, accompanied by a strong desire to alleviate the suffering.                                                      

I am running for people who have discomfort with movement.

I am fundraising to improve Arthritis research and quality of treatments.

I am traveling to the Great Wall to witness what thousands of slaves were sacrificed for the completion of this ambitious endeavor.

Week 6: It's Not What You Think

  

Rheumatoid arthritis like a 'ticking time bomb:' woman

Friday Feb. 11, 2011, The Mirror Newspaper, by Lisa Queen

     Sherri Smith believed she must have banged her finger when she noticed some discoloration resembling bruising on her knuckle about 15 months ago."I'm the kind of person who runs into things", joked the 30-year-old North York woman, who thought she may have injured her hand moving boxes at work. First, it was just a knuckle. It looked like I had whacked it." Smith, who will participate in her second fundraiser in support of arthritis and autoimmune disease research this month, wasn't overly concerned when she was later unable to get her rings on her fingers when she was heading out to a party.

     After recently taking up running, she then attributed her painful knees to her new-found activity and the cold weather.When she began having trouble with her left shoulder, Smith started to worry and took to the computer to Google her symptoms. Her boyfriend urged her to go to her doctor. Smith's doctor initially thought sh had reactive arthritis, caused when the body's immune system reacts to an infection. The physician prescribed a month of anti-inflammatories but Smith's condition deteriorated significantly. Smith, who lives in the area of Don Mills Road and Eglinton Avenue, was referred to a rheumatologist at Sunnybrook Health Sciences Centre, who diagnosed her with rheumatoid arthritis.

     According to the Arthritis Society of Canada, rheumatoid arthritis is an inflammatory arthritis and an autoimmune disease, which means the body's immune system becomes confused and begins to attack the joints. Arthritis is the most common cause of disability in Canada, affecting one of every 100 Canadians.
     Although, often thought of as an "old person's disease," people can get rheumatoid arthritis at any age, but it most often appears between the ages of 25 and 50. It hits women three times more than men, the society said.


     In just a few short weeks, Smith went from being a young woman active in running, belly dancing and yoga with a busy career in information technology to someone with a chronic disease that can leave many of its victims disabled. "It was scary", she said. "It is an incurable autoimmune disease. It is not something that is going to go away."  Smith's illness brought a variety of symptoms, including nights when pain and swelling made getting off the couch difficult. On February 3, she learned she is in remission. But Smith knows symptoms could return at any time.
     "It (managing my illness) definitely feels good. It (a flare up) is in the back of your mind because you feel like a ticking time bomb," she said.

Where is Arthritis?

Week 5: Conquring the Great Wall

"No runner should enter The Great Wall Marathon believing that this is an easy course."

 "However, no one shall think this is an impossible challenge reserved exclusively for a running elite. It takes a lot of training and willpower to succeed but on average, 25% of the earlier "combatants" has premiered as marathoners on the Great Wall. Don't be scared; just make sure to come prepared. Click here to view the altitude levels of the run.

“Success depends upon previous preparation, and without such preparation there is sure to be failure.” - Confucius

    The 5164 steps of the Great Wall will put your physique to the test, and the breathtaking surroundings of Tianjin Province will compete with your tired muscles for attention." -The Great Wall Marathon

Elise's Fitness Plan

Frequency:   3-4x a week

Intensity:      65-75% of my max heart rate (150-163bpm)

Time:           15-20 mins

Type:           Running continuous and Intervals (25 mins jog 3 min run 2 min x5)

Goal #1: Reach 35 mins of continuous running in 3 weeks. Progress by increasing time by 2-5 mins per session.

    I have started Goal #1 this week by running 3 times. I train at a local fitness facility on an indoor running track. I start all my workouts with a 5-7min warm up jogging and dynamic stretching, such as jogging with my knees high in the air. 

    

     Cardiovascular training includes a combination of intervals and continuous running. I use a heart rate monitor to measure the intensity of my run and the rate of recovery during jogging. A heart rate monitor allows me to exercise at the proper intensity level for an extended period of time. If your heart rate gets too high your activity can become counter productive, if it is too low you are not getting any substantial health benefits. Your training heart rate can be calculated using the Karvonen method, which inputs your age and resting heart rate into a formula. 

     Exercise intensity:

• 55-65%: "Fat burning zone", weight control and uses fat as fuel
• 65-75% "Cardio benefit zone" , endurance and uses fat and carbohydrates as fuel
• 80% and up: "Anaerobic zone", short duration for strength, power and speed using carbohydrates for quick energy 

Physical activity promotes good health and reduces the risk of cardiovascular disease. 

How much physical activity is needed to achieve these benefits?

    

    The Public Health Agency of Canada supported the Canadian Society for Exercise Physiology (CSEP) in reviewing the scientific evidence on physical activity and developing new physical activity guidelines. 

Adults (18- 64 years)

• Accumulate at least 150 minutes of moderate- to vigorous-intensity aerobic physical activity per week, in bouts of 10 minutes or more. For example, before work, during your lunch break and after work can add up to 30 mins a day.

•  Add muscle and bone strengthening activities using major muscle groups, at least 2 days per week. For example, if you don't have access to a fitness gym, take the stairs instead of the elevator. 

• More physical activity provides greater health benefits

Moderate-intensity physical activities will cause adults to sweat a little and to breathe harder. Activities like:
• Brisk walking
• Bike riding

Vigorous-intensity physical activities will cause adults to sweat and be ‘out of breath’. Activities like:
• Jogging
• Cross-country skiing

Being active for at least 150 minutes per week can help reduce the risk of:
• Premature death
• Heart disease
• Stroke
• High blood pressure
• Certain types of cancer
• Type 2 diabetes
• Osteoporosis
• Overweight and obesity
And can lead to improved:
• Fitness
• Strength
• Mental health (morale and self–esteem)

Pick a time. Pick a place. Make a plan and move more!

• Join a weekday community running or walking group.
• Go for a brisk walk around the block after dinner.
• Take a dance class after work.
• Bike or walk to work every day.
• Train for and participate in a run or walk for charity!
• Take up a favourite sport again or try a new sport.
• Be active with the family on the weekend!

 
For more information on Physical Activity Guidelines for children, youth and older adults: www.csep.ca/guidelines