Archives
DJ’s CORNER.
Favorite Quotes
"The more you know, you know you don't know." -Dr. DJ
"If you want to be touched, touch someone TODAY!" - Dr. DJ
Training Tips
My philosophy is that one’s body is constantly changing. Change can be positive or can be negative.
The body does not remain the same. Of course, we all age. Fortunately, we all have the power to
affect the rate of that aging process.
The main components that affect our rate of change are nutrition, physical and emotional
environment, and body movement through work, exercise, and treatment. Through experience, I
might be able to recommend actions that you should take to improve your nutrition, strength,
spirituality, and medical treatment. However, since I’m not an expert in those areas I will focus in
the 2 areas that I know. This website outlines how massage can benefit you. In addition I would like
to offer training tips to improve your cardiovascular fitness.
1. Please start by visiting your Doctor for an accurate evaluation of your health and your ability
to start a training program.
2. Make a resolution to permanently adjust your lifestyle to include exercise on a regular basis.
I define regular as a minimum of 3 to 4 days per week for a minimum of 30 minutes per day.
3. Choose the exercise or exercises that you might enjoy. There is running, race walking,
power walking, cycling, swimming, cross country skiing, downhill skiing, roller skating, ice skating,
competitive sports, and a myriad of other choices. Doing a combination is fine and some feel may
be more desirable due to a variety of different movements.
4. Consult a coach, friend, colleague, or publication to learn how to get started.
5. Make sure that you have the right apparel and equipment. If you are a runner you need a
comfortable pair of shoes that is appropriate for the amount of exercise. Stores that specialize in
running, walking and triathlons have personnel that will be able to assist you in those sports.
6. Be realistic by creating time commitment, fitness, and performance goals that you feel that
you can meet.
7. Your goals should be measurable and flexible so that you can make adjustments as necessary.
Simply marking a calendar will ensure that you are meeting your commitment to exercise a certain
amount of time in a given period. Racing or doing a time trial is an excellent way of assessing
distance or speed goals.
8. Have a Conscience. This means having enough self discipline to do your workouts or having
a spouse, family member, friend or coach that will help you to stay on track.
9. Don’t overdo it. Know when and how often to rest. Your best indicator is your body. If it’
s sore it needs rest or a reduction in stress. Learn to listen to your body.
10. Don’t ignore all the other elements that are necessary for a healthy lifestyle. This includes,
good nutrition, strength training, stretching, and lowering stress. Regular massage and meditation
are excellent ways of reducing stress.
"Let’s make 70 the new 50."
BEGINNING RUNNING OR RACE WALKING PROGRAM
Listed below is a simple sample program to get you started. This program assumes that you are not
running or race walking on a regular basis.
Cross Training means doing an alternative exercise, I.E., cycling, aerobics, skating, swimming,
strength training, etc.
If you need rest, try not to rest more than 1 day per week and only rest on the Walk only days or
Cross training days.
If you are a race walker or power walker, walk during the run sequence, but pick up the pace during
that period. So for day 1 you would race walk 20 minutes easy, accelerate for 5 minutes, and finish
easily.
This program should be adapted or extended until you are running 30 to 45 minutes from 3 to 6 days
per week. In subsequent segments I will outline the extension of this program.
Always consult your Doctor before you embark on a running/walking program.
The following is a beginner's guide that you can adapt to fit your needs.
Day 1 - Walk 20 minutes, run 5 minutes, walk 5 minutes.
Day 2 - Walk 30 minutes
Day 3 - Walk 20 minutes, run 5 minutes, walk 5 minutes.
Day 4 -Cross Train
Day 5 - Walk 20 minutes, run 5 minutes, walk 5 minutes.
Day 6 - Walk 30 minutes
Day 7 - Walk 20 minutes, run 5 minutes, walk 5 minutes.
Day 8 -Cross Train
Day 9 -Walk 15 minutes, run 10 minutes, walk 5 minutes
Day 10 - Walk 30 minutes
Day 11 - Walk 15 minutes, run 10 minutes, walk 5 minutes
Day 12 - Cross Train
Day 13 - Walk 15 minutes, run 10 minutes, walk 5 minutes
Day 14 - Walk 30 minutes
Day 15 - Walk 15 minutes, run 10 minutes, walk 5 minutes.
Day 16 - Cross train
Day 17 - Walk 10 minutes, run 15 minutes, walk 5 minutes.
Day 18 - Walk 30 minutes
Day 19 - Walk 10 minutes, run 15 minutes, walk 5 minutes.
Day 20 - Cross train
Day 21 -Walk 10 minutes, run 15 minutes, walk 5 minutes
Day 22 - Walk 30 minutes
Day 23 -Walk 10 minutes, run 15 minutes, walk 5 minutes
Day 24 - Cross Train
Day 25 - Walk 5 minutes, run 20 minutes, walk 5 minutes
Day 26 - Walk 30 minutes
Day 27 - Walk 5 minutes, run 20 minutes, walk 5 minutes.
Day 28 -Cross Train
Day 29 - Walk 5 minutes, run 20 minutes, walk 5 minutes.
Day 30 - Walk 30 minutes
Day 31 - Walk 5 minutes, run 20 minutes, walk 5 minutes.
Health Tips
Degenerative Disc Disease
Degenerative disc disease (DDD) is part of the natural process of growing older. Unfortunately, as
we age, our intervertebral discs lose their flexibility, elasticity, and shock absorbing characteristics.
The ligaments that surround the disc, called the annulus fibrosis, become brittle and are more easily
torn. At the same time, the soft gel-like center of the disc, called the nucleus pulposus, starts to dry
out and shrink.
Symptoms
When DDD becomes painful or symptomatic; it can cause several different symptoms, including
back pain, leg pain, and weakness. These symptoms can be caused by worn out discs that do not
function as well as they once did. As the discs start to wear out, the entire lumbar spine becomes
less flexible. As a result, people complain of back pain and stiffness, especially towards the end of
the day.
When DDD causes compression of the nerve roots, the pain often radiates down the legs or into the
feet, and may be associated with numbness and tingling. In severe cases of lumbar DDD, where
there is evidence of nerve root compression, individuals may experience symptoms of sciatica and
back pain, and sometimes even lower extremity weakness.
Diagnosis
The diagnosis of DDD begins with a complete physical examination of the body, with special
attention paid to the back and lower extremities. Your doctor will examine your back for flexibility,
range of motion, and the presence of certain signs that suggest that your nerve roots are being
affected by degenerative changes in your back. This often involves testing the strength of your
muscles and your reflexes to make sure that they are still working normally. You will often be asked
to fill out a diagram that asks you where your symptoms of pain, numbness, tingling and weakness
are occurring or a questionnaire reporting the intensity and/or frequency of your pain.
A routine set of x-rays is also usually ordered when a patient with back pain goes to see a doctor. If
DDD is present, the x-rays will often show a narrowing of the disc spaces between the vertebral
bodies, which indicates that the disc has become very thin or has collapsed. In many situations,
doctors will order a MRI or a CT scan (CAT scan) in order to evaluate the degenerative changes in
the lumbar spine more completely. A MRI scan is very useful for determining where disc herniations
have occurred and where the nerve roots are being compressed. A CT scan is often used to evaluate
the bony anatomy in the spine, which can show how much space is available for the nerve roots.
Treatment
Your doctor will be able to discuss with you what your diagnosis means in terms of treatment
options . For most people who do not have evidence of nerve root compression with muscle
weakness, the first line of therapy may include non-steroidal anti-inflammatory drugs and physical
therapy . A soft lumbar corset is sometimes prescribed in order to allow the back to have a chance
to rest. Surgery is offered only after physical therapy, rest, and medications have failed to adequately
relieve the symptoms of pain, numbness and weakness over a significant period of time.
If you have back pain, leg pain, or weakness, talk to your doctor about appropriate treatment options.
"Massage can offer some relief"
Yin and Yang
The traditional symbol representing the forces of Yin and Yang
The concepts of Yin and Yang originate in ancient Chinese philosophy and metaphysics, which
describes two primal opposing but complementary forces found in all things in the universe. Yin is
the darker element. It is sad, passive, dark, downward-seeking, and corresponds to the night; Yang
is happy, the brighter element. It is active, light, upward-seeking and corresponds to the day; Yin is
often symbolized by water, while Yang is symbolized by fire.
Yin ( dark, passive force) and Yang ( bright, active force) are descriptions of complementary
opposites rather than absolutes. Any Yin/Yang dichotomy can be seen as its opposite when viewed
from another perspective. The categorisation is seen as one of convenience. Most forces in nature
can be seen as having Yin and Yang states, and the two are usually in movement rather than held in
absolute stasis.
The concept is a fundamental principle of Traditional Chinese Medicine.
Summary of Yin and Yang concepts
Everything can be described as both Yin and Yang.
1. Yin and Yang are opposites.
Everything has its opposite—although this is never absolute, only relative. No one thing is completely
Yin or completely Yang. Each contains the seed of its opposite. For example, winter can turn into
summer; "what goes up must come down".
2. Yin and Yang are interdependent.
One cannot exist without the other. For example, day cannot exist without night. Light cannot exist
without darkness.
3. Yin and Yang can be further subdivided into Yin and Yang.
Any Yin or Yang aspect can be further subdivided into Yin and Yang. For example, temperature can
be seen as either hot or cold. However, hot can be further divided into warm or burning; cold into
cool or icy. Within each spectrum, there is a smaller spectrum; every beginning is a moment in time,
and has a beginning and end, just as every hour has a beginning and end.
4. Yin and Yang consume and support each other.
Yin and Yang are usually held in balance—as one increases, the other decreases. However,
imbalances can occur. There are four possible imbalances: Excess Yin, excess Yang, Yin deficiency,
and Yang deficiency. During the switch to Daylight saving time, for example, there is more 'Yin' than
'Yang'. They can again be seen as a pair: by excess of Yin there is a Yang deficiency and vice versa.
The imbalance is also a relative factor: the excess of Yang "forces" Yin to be more "concentrated".
5. Yin and Yang can transform into one another.
At a particular stage, Yin can transform into Yang and vice versa. For example, night changes into
day; warmth cools; life changes to death. However this transformation is relative too. Night and day
coexist on Earth at the same time when shown from space.
6. Part of Yin is in Yang and part of Yang is in Yin.
The dots in each serve as a reminder that there are always traces of one in the other. For example,
there is always light within the dark (e.g., the stars at night); these qualities are never completely one
or the other.
Favorite Quotes
"The more you know, you know you don't know." -Dr. DJ
"If you want to be touched, touch someone TODAY!" - Dr. DJ
Training Tips
My philosophy is that one’s body is constantly changing. Change can be positive or can be negative.
The body does not remain the same. Of course, we all age. Fortunately, we all have the power to
affect the rate of that aging process.
The main components that affect our rate of change are nutrition, physical and emotional
environment, and body movement through work, exercise, and treatment. Through experience, I
might be able to recommend actions that you should take to improve your nutrition, strength,
spirituality, and medical treatment. However, since I’m not an expert in those areas I will focus in
the 2 areas that I know. This website outlines how massage can benefit you. In addition I would like
to offer training tips to improve your cardiovascular fitness.
1. Please start by visiting your Doctor for an accurate evaluation of your health and your ability
to start a training program.
2. Make a resolution to permanently adjust your lifestyle to include exercise on a regular basis.
I define regular as a minimum of 3 to 4 days per week for a minimum of 30 minutes per day.
3. Choose the exercise or exercises that you might enjoy. There is running, race walking,
power walking, cycling, swimming, cross country skiing, downhill skiing, roller skating, ice skating,
competitive sports, and a myriad of other choices. Doing a combination is fine and some feel may
be more desirable due to a variety of different movements.
4. Consult a coach, friend, colleague, or publication to learn how to get started.
5. Make sure that you have the right apparel and equipment. If you are a runner you need a
comfortable pair of shoes that is appropriate for the amount of exercise. Stores that specialize in
running, walking and triathlons have personnel that will be able to assist you in those sports.
6. Be realistic by creating time commitment, fitness, and performance goals that you feel that
you can meet.
7. Your goals should be measurable and flexible so that you can make adjustments as necessary.
Simply marking a calendar will ensure that you are meeting your commitment to exercise a certain
amount of time in a given period. Racing or doing a time trial is an excellent way of assessing
distance or speed goals.
8. Have a Conscience. This means having enough self discipline to do your workouts or having
a spouse, family member, friend or coach that will help you to stay on track.
9. Don’t overdo it. Know when and how often to rest. Your best indicator is your body. If it’
s sore it needs rest or a reduction in stress. Learn to listen to your body.
10. Don’t ignore all the other elements that are necessary for a healthy lifestyle. This includes,
good nutrition, strength training, stretching, and lowering stress. Regular massage and meditation
are excellent ways of reducing stress.
"Let’s make 70 the new 50."
BEGINNING RUNNING OR RACE WALKING PROGRAM
Listed below is a simple sample program to get you started. This program assumes that you are not
running or race walking on a regular basis.
Cross Training means doing an alternative exercise, I.E., cycling, aerobics, skating, swimming,
strength training, etc.
If you need rest, try not to rest more than 1 day per week and only rest on the Walk only days or
Cross training days.
If you are a race walker or power walker, walk during the run sequence, but pick up the pace during
that period. So for day 1 you would race walk 20 minutes easy, accelerate for 5 minutes, and finish
easily.
This program should be adapted or extended until you are running 30 to 45 minutes from 3 to 6 days
per week. In subsequent segments I will outline the extension of this program.
Always consult your Doctor before you embark on a running/walking program.
The following is a beginner's guide that you can adapt to fit your needs.
Day 1 - Walk 20 minutes, run 5 minutes, walk 5 minutes.
Day 2 - Walk 30 minutes
Day 3 - Walk 20 minutes, run 5 minutes, walk 5 minutes.
Day 4 -Cross Train
Day 5 - Walk 20 minutes, run 5 minutes, walk 5 minutes.
Day 6 - Walk 30 minutes
Day 7 - Walk 20 minutes, run 5 minutes, walk 5 minutes.
Day 8 -Cross Train
Day 9 -Walk 15 minutes, run 10 minutes, walk 5 minutes
Day 10 - Walk 30 minutes
Day 11 - Walk 15 minutes, run 10 minutes, walk 5 minutes
Day 12 - Cross Train
Day 13 - Walk 15 minutes, run 10 minutes, walk 5 minutes
Day 14 - Walk 30 minutes
Day 15 - Walk 15 minutes, run 10 minutes, walk 5 minutes.
Day 16 - Cross train
Day 17 - Walk 10 minutes, run 15 minutes, walk 5 minutes.
Day 18 - Walk 30 minutes
Day 19 - Walk 10 minutes, run 15 minutes, walk 5 minutes.
Day 20 - Cross train
Day 21 -Walk 10 minutes, run 15 minutes, walk 5 minutes
Day 22 - Walk 30 minutes
Day 23 -Walk 10 minutes, run 15 minutes, walk 5 minutes
Day 24 - Cross Train
Day 25 - Walk 5 minutes, run 20 minutes, walk 5 minutes
Day 26 - Walk 30 minutes
Day 27 - Walk 5 minutes, run 20 minutes, walk 5 minutes.
Day 28 -Cross Train
Day 29 - Walk 5 minutes, run 20 minutes, walk 5 minutes.
Day 30 - Walk 30 minutes
Day 31 - Walk 5 minutes, run 20 minutes, walk 5 minutes.
Health Tips
Degenerative Disc Disease
Degenerative disc disease (DDD) is part of the natural process of growing older. Unfortunately, as
we age, our intervertebral discs lose their flexibility, elasticity, and shock absorbing characteristics.
The ligaments that surround the disc, called the annulus fibrosis, become brittle and are more easily
torn. At the same time, the soft gel-like center of the disc, called the nucleus pulposus, starts to dry
out and shrink.
Symptoms
When DDD becomes painful or symptomatic; it can cause several different symptoms, including
back pain, leg pain, and weakness. These symptoms can be caused by worn out discs that do not
function as well as they once did. As the discs start to wear out, the entire lumbar spine becomes
less flexible. As a result, people complain of back pain and stiffness, especially towards the end of
the day.
When DDD causes compression of the nerve roots, the pain often radiates down the legs or into the
feet, and may be associated with numbness and tingling. In severe cases of lumbar DDD, where
there is evidence of nerve root compression, individuals may experience symptoms of sciatica and
back pain, and sometimes even lower extremity weakness.
Diagnosis
The diagnosis of DDD begins with a complete physical examination of the body, with special
attention paid to the back and lower extremities. Your doctor will examine your back for flexibility,
range of motion, and the presence of certain signs that suggest that your nerve roots are being
affected by degenerative changes in your back. This often involves testing the strength of your
muscles and your reflexes to make sure that they are still working normally. You will often be asked
to fill out a diagram that asks you where your symptoms of pain, numbness, tingling and weakness
are occurring or a questionnaire reporting the intensity and/or frequency of your pain.
A routine set of x-rays is also usually ordered when a patient with back pain goes to see a doctor. If
DDD is present, the x-rays will often show a narrowing of the disc spaces between the vertebral
bodies, which indicates that the disc has become very thin or has collapsed. In many situations,
doctors will order a MRI or a CT scan (CAT scan) in order to evaluate the degenerative changes in
the lumbar spine more completely. A MRI scan is very useful for determining where disc herniations
have occurred and where the nerve roots are being compressed. A CT scan is often used to evaluate
the bony anatomy in the spine, which can show how much space is available for the nerve roots.
Treatment
Your doctor will be able to discuss with you what your diagnosis means in terms of treatment
options . For most people who do not have evidence of nerve root compression with muscle
weakness, the first line of therapy may include non-steroidal anti-inflammatory drugs and physical
therapy . A soft lumbar corset is sometimes prescribed in order to allow the back to have a chance
to rest. Surgery is offered only after physical therapy, rest, and medications have failed to adequately
relieve the symptoms of pain, numbness and weakness over a significant period of time.
If you have back pain, leg pain, or weakness, talk to your doctor about appropriate treatment options.
"Massage can offer some relief"
Yin and Yang
The traditional symbol representing the forces of Yin and Yang
The concepts of Yin and Yang originate in ancient Chinese philosophy and metaphysics, which
describes two primal opposing but complementary forces found in all things in the universe. Yin is
the darker element. It is sad, passive, dark, downward-seeking, and corresponds to the night; Yang
is happy, the brighter element. It is active, light, upward-seeking and corresponds to the day; Yin is
often symbolized by water, while Yang is symbolized by fire.
Yin ( dark, passive force) and Yang ( bright, active force) are descriptions of complementary
opposites rather than absolutes. Any Yin/Yang dichotomy can be seen as its opposite when viewed
from another perspective. The categorisation is seen as one of convenience. Most forces in nature
can be seen as having Yin and Yang states, and the two are usually in movement rather than held in
absolute stasis.
The concept is a fundamental principle of Traditional Chinese Medicine.
Summary of Yin and Yang concepts
Everything can be described as both Yin and Yang.
1. Yin and Yang are opposites.
Everything has its opposite—although this is never absolute, only relative. No one thing is completely
Yin or completely Yang. Each contains the seed of its opposite. For example, winter can turn into
summer; "what goes up must come down".
2. Yin and Yang are interdependent.
One cannot exist without the other. For example, day cannot exist without night. Light cannot exist
without darkness.
3. Yin and Yang can be further subdivided into Yin and Yang.
Any Yin or Yang aspect can be further subdivided into Yin and Yang. For example, temperature can
be seen as either hot or cold. However, hot can be further divided into warm or burning; cold into
cool or icy. Within each spectrum, there is a smaller spectrum; every beginning is a moment in time,
and has a beginning and end, just as every hour has a beginning and end.
4. Yin and Yang consume and support each other.
Yin and Yang are usually held in balance—as one increases, the other decreases. However,
imbalances can occur. There are four possible imbalances: Excess Yin, excess Yang, Yin deficiency,
and Yang deficiency. During the switch to Daylight saving time, for example, there is more 'Yin' than
'Yang'. They can again be seen as a pair: by excess of Yin there is a Yang deficiency and vice versa.
The imbalance is also a relative factor: the excess of Yang "forces" Yin to be more "concentrated".
5. Yin and Yang can transform into one another.
At a particular stage, Yin can transform into Yang and vice versa. For example, night changes into
day; warmth cools; life changes to death. However this transformation is relative too. Night and day
coexist on Earth at the same time when shown from space.
6. Part of Yin is in Yang and part of Yang is in Yin.
The dots in each serve as a reminder that there are always traces of one in the other. For example,
there is always light within the dark (e.g., the stars at night); these qualities are never completely one
or the other.
 |
| |
 |
| |
 |
| |
 |
| |
 |
| |
 |
| |
 |
| |
 |
| |
 |
| |
 |
| |
 |
| |
 |
| |
 |