Training for a 5k-Marathon? Try Qi Gong to help increase your endurance

Qi Gong is a limb of Chinese Medicine. It is a way for individuals to cultivate their own energy and keep their bodies strong. It is often considered a meditation of movement.

I am in the midst of preparing for the shamrock shuffle. I haven't been an advid runner since high school cross country and my enthustiasum for running has definately wanned over the years. I've been running a few times a week for the past couple of months to start to prepare for the 8k event. Perhaps one of the biggest challenges I've noted during my lackadasical training is my mind and feeling like I might not be able to run fast enough or have the endurance to finish the race.

Yesterday I set off to run 4 miles, my longest running session thus far. What I did first before starting my trek was a 45 minute qi gong sequence I learned last spring at the Qi Revolution with Jeff Primack. Here is what I noted during my run.

>>My breathing was smoother and less labored even during inclines.

>>My mind was more at peace and I had less thoughts of "when will this be over?" and more of a feeling of strength in my body and an "I can do this" attitude.

>>I wasn't sore the next day and actually felt more energized.

Because training for any event is a mental game and your breath is so important in delivering fressh oxygen and nutrients to your muscles qi gong feels a perfect compliment to training. While qi gong is more stationary than your areobics class might be, it is actually a powerful cardiovascular exercise that also helps to calm the nervous system rather than rev it up. It is a wonderful addition to receiving acupuncture and can be done at any age. While I was in China I noted old women practicing tai chi together in the park as well as young people practicing martial arts of many varieties.

Qi Gong is ideally practiced in a group because it helps magnify the benefits. Dr Pam Fernandes offers a free hour long qi gong class in Huntley at American Community Bank on Tuesdays at 1:30. I went last week and it was a nice class especially if this is all brand new to you. She makes modifications so that if you need to you can do all exercises seated as well. Patch.com did an article on her class you can read here.

Here is a quick you tube video to show you what qi gong is.

Sarah Zender LAc

Neighborhood Acupuncture Place (NAP)
230 Florence St
Crystal Lake IL 60014
815.893.9825
www.CLnap.com

Making and Breaking Habits

Making and Breaking Habits 

They say it takes 21 days to form a habit. I've heard it before, I've talked with patients about it before and here I am in the thick of forming a habit of practicing qi gong every morning. Its Day 18 since I began my qi gong classes and guess what, the honey moon is over. I don't say this unhappily, I say it matter-of-factly because it seems to be a part of the cycle of rooting habits into life.

I once learned in a class taught my Joe McCue the 4 steps to learn anything:
unconscious incompetence "I didn't know I didn't know"
conscious incompetence "I know I don't know"
conscious competence "I know what I'm doing and have to stay focused in order to do it"
unconscious competence "I know so well I don't have to think about it"

I think Louise Hay does an excellent job in the book turned movie You Can Heal Your Life explaining the steps it takes to make lasting changes in our lives.

There is of course the excitement in the beginning- the honey moon stage, the "I can do anything" place.
There is the doubt in the middle- What is this really all about? Things were easier before this. Justification central.
I think its in this place where we really need to make a choice. Its the big test where you choose something new and unknown or stay in safer waters that might not be best but are at least familiar.

Before I went to the Qi Revolution I was looking for a routine. I was excited to learn something new, especially knowing that it would not only benefit myself but also my patients. I was looking for something that would give me structure and awareness and I am getting all of that and more. What I am most aware of as I create this new habit are my thoughts as well as my deeper rooted habits that no longer serve me.

For example:
I still turn the TV on to watch in bed to fall asleep to even though it now takes me less then 10 minutes to fall asleep instead of 2 hours. The sound and lights of the TV actually bother me as I drift off to sleep and yet the TV is still flipped on and a 60 minute timer is set.

I crave sweets and indulge in them even though the craving is not satisfied and I'm left feeling yucky inside. Perhaps my hardest habit to break will be the belief of how much I love chocolate even though in the moment it no longer is as enjoyable as I remember and actually leaves me feeling ill.

I will wake up before the alarm but instead of getting up I'll force myself back to sleep until the alarm rings.

The challenge of qi gong is that this practice is literally about discipline: discipline of how we cultivate and use our energy. It not about going through the motions, increasing time, sweating more, going further its just about the exact opposite. Its moving with sincerity with slower movements and deeper breaths. It could well be the best practice for me as I have a hard time sitting still or slowing down in just about every other aspect of my life. As I find myself getting anxious to be done I consciously slow my breath down more and pay more attention. Although I love the benefits I am receiving from this practice I still hear that little voice in the morning "hit the snooze and do qi gong later" (I know there won't be later and I'm also aware that this voice is yelling louder as I etch in this habit and my old habit of not wanting to wake up is slowly melting away). As I work towards moving slower and breathing deeper I can see how it can take a lifetime to perfect and refine my form. I can feel in my body more softer strength and endurance and see how this discipline is carrying over into other areas of my life. 

Somedays I feel great as I move and think about adding form 2 into my routine other days I'm less enthusiastic. I'm not counting days as if just to get to 30 in a row instead I let it be the first thing in the morning, treating it more like breakfast (which I would never skip). I try to be kind to myself remembering that it is a practice and each moment is different and shouldn't be compared. I remind myself I enjoy waking earlier and having more time in my day even when the sleep dust is still covering my eyes and my old habits tell me differently. 

Sarah Zender LAc


Neighborhood Acupuncture Place
230 Florence St
Crystal Lake IL 60014
815.893.9825
www.clnap.com 

Qi Gong

Qi Gong

I apologize for those of you who wait with baited breath each Tuesday for the new blog posting and did not find one. I was attending a 4 day Qi Gong seminar called the Qi Revolution. If you've never heard of it, as I never did until I received a postcard about a 32 hour CEU program for $99 let me give a few details.

Supreme Science Qi Gong is a non-profit organization that teaches massage therapists, nurses, acupuncturists and anyone who is interested how to use qi gong to live a healthier life while offering super affordable continuing education credits.

You might be wondering what in the world is qi gong. I'll start first with the pronunciation. Qi = chee, Gong = gong. Qi Gong is a branch of Chinese Medicine and is a form of gentle exercise and cultivation of energy with meditation mixed in.

Benefits of Qi Gong include: (taken straight from the Qi Gong training manual)

>>improves the motion of blood, warms the blood, and enhances whole body circulation

>>stimulates appetite, sexual function, assimilation of nutrients and digestion/elimination

>>accelerates metabolism, weight loss, decreases need for sleep

>>bolsters immune system by reducing cortisol

>>develops dexterity, reflexes, and prevents osteoporosis

>>opens arteries allowering greater brain-based microcirculation to prevent alzheimers

>>enhances mental acuity, focus and concentration

>>helps us to calm down and relax

>>improves results of hands on healing and helps spiritual growth

Qi Gong is the discipline of harnessing your energy. It is similar to Tai Chi although for most forms you stand in one place and work more with moving your hands and arms following your breath. For more information about qi gong you might visit here.

The list of benefits sounds compelling doesn't it and the fact that it doesn't appear to be as physically intense as say, running a marathon, almost seems too good to be true.

From my experience over the last 32 hours of qi emersion I will say this: Qi Gong is a powerful practice. I wouldn't think holding my hands at chest level and trying to breath would be so intense but then my feet would pulse and burn, my shoulders would fatigue, I'd forget to stay relaxed and hold my breath.

As I sit here listening to devaproject (music from the weekend) trying to find the right words to explain all that I learned over this 4 day class my only thought is this: it was a well thought out production and its presentation was responsible.

What this means is that it wasn't all just about qi gong forms, it was about balance. Jeff Primack was intent on letting the group of 900 know that all the qi gong in the world is not the end all be all of being healthy and living your best life. In addition to practicing qi gong proper nutrition is key (something none of us really ever want to hear) and so is your mind set (negative thoughts and holding on to negative emotions are just as damaging to our health as McDonalds).

There have been studies done in Washington DC where groups have gathered to meditate and crime rates have dropped. I was curious what kind of impact 900 qi gongers would have on Chicago but have no idea where to find such stats on 4 days. We did do several meditations on love, forgiveness, and world peace. So if at any point from March 6-9 you felt a moment of peace I'd be curious to know about it. At any rate, it has defiantly changed my life.

Qi Gong is not like working out at the gym where missing a couple days doesn't dramatically impact the body, its something that must be practiced every day. I made the 30 day challenge, to practice qi gong every day for 30 days. It was said we really wouldn't understand or feel the effects until at least this milestone. Today is day 2 of my personal qi gong practice. I've woken up at 6 each morning to get my practice in, something that if you know me especially recently is almost a superhuman feat. (i like my sleep) So far I'm finding that my sleep is deeper and I'm able to fall asleep quicker probably because my mind doesn't race as quickly either. My appetite and energy level is hearty and so are my bowel movements. (sorry if you didn't want to know)

Sarah Zender LAc

Neighborhood Acupuncture Place (NAP)

230 Florence St

Crystal Lake IL 60014

815.893.9825

www.clnap.com