Using physical activity to improve mental health

Iman Kanj, LCSW - Therapist

There is an extensive and continually growing field of research which demonstrates the beneficial impact of physical activity on mental health. I enjoy providing psychoeducation around this topic while working with my clients, particularly young adults. Individuals typically experience many transitions associated with school, work, family, health, finances, etc. during their 20’s and 30’s. These transitions often bring about stress, both good and bad, and learning how to manage any distressing emotions associated with this stress through regular physical activity can be beneficial.

I think it is important to communicate to my clients some of the science behind physical activity and the correlation to mental health. I’ve also found it important to message to my clients that there are many forms of physical activity and choosing what works best for each individual body type and unique life situation is imperative. For example, I’ve helped clients with injuries and/or health conditions find activities that fit their specific needs. I’ve worked with parents around finding ways to incorporate exercise into their busy schedules. I’ve connected low-income clients with free or reduced-cost gyms in their schools and neighborhoods. I’ve provided clients with resources related to activities or events in the community that fit their particular interests. I’ve discussed how physical activities when done in groups can build a sense of community. I’ve also spoken with clients about how experiencing distressing emotions can cause us to want to stay sedentary, however, this is when we need to engage in physical activity the most. I have enjoyed modeling the importance of physical activity by holding some of my sessions in a park or on a hike.

As I look back at my own life, engaging in regular sports and exercise has been extremely beneficial in helping me get through major life transitions. These activities allowed me to take my mind off of daily stressors and focus my energy into a healthy outlet. I’ve had to modify which activities I engage in due to injury, and through that I have found enjoyment in various other activities.

Mindfulness and self-compassion

Olina Rule, LMFT - Therapist

People often feel trapped by their situations and the way in which they remain focused on past hurtful experiences. This stops them from living in the present and moving forward. Focusing on emotional wounds and re-living past hurtful events keeps them “stuck” in a painful state of mind. This affects their health, well-being, self-esteem, relationships, jobs, and decision-making ability. People in this frame of mind have limited coping ability. They may be confused about why they encounter very similar painful situations over and over again.

Was there a time when you were too harsh or judgmental with yourself? All human beings occasionally have unpleasant feelings--disappointment, grief, anger, deep frustration, shame, etc. Often, we feel that we shouldn’t have those feelings. But, actually, supporting ourselves while having these unpleasant feelings and comforting ourselves with words of compassion, can help us move more quickly from the stage of despair and hopelessness to the point of acceptance and love.

Studies show that we need more self-compassion in order to be kinder to other people. And it takes a little bit of courage to open up and learn to accept ourselves as we are. If we do, it actually helps us give more to those we love in deeper, fulfilling ways.

Many causes of anxiety, depression, relationship problems, and low-self-esteem are deeply connected to shame and perfectionism. People who have had traumatic experiences or who may not have been supported in proper ways during their childhood may develop a belief of being “not worthy”. This sense of “not being good enough” doesn’t leave them regardless of how hard they try. So they may give up on themselves or they become too judgmental and harsh on themselves and others, adopting unrealistic expectations for themselves and others.

They easily become frustrated when they fail, and then failure becomes more likely in this situation. They slam themselves hard for every mistake they make and lose motivation to try again. They develop performance anxiety, losing confidence in their ability to make the right choices, and become more likely to give up on many tasks and goals they would overwise achieve successfully. They may become angry, frustrated, ashamed, and hopeless.

Our culture has some blocks to self-compassion that stem from our beliefs. One such belief is that practicing self-compassion may undermine our motivation and diminish our ability to work harder. In fact, research has shown that the situation is exactly the opposite. With self-compassion, we are more likely to support and accept ourselves in face of failure and accept difficult situations as part of the valuable human experience. People, who practice self-compassion, are able to pick themselves up after painful experiences and continue to move forward. It is not the end of the world to fail. It is just a Human Experience. We are not perfect and nobody has a perfect life. Believing in ourselves makes it easy for us to accept the situation and ourselves as we are, and to try again. We will be able to embrace possible failure as a valuable human experience.

The foundation of self-compassion is mindfulness, the ability to be present to what is happening as it is happening. We have to have the courage to stay present when we feel overwhelmed with undesirable emotions, without fighting or denying them. Instead you can acknowledge them and recognize how hard it is. Then you will be able to explore your inner resources to provide help, and support yourself rather that degrading yourself with hopelessness and frustration.

With self-compassion, during stressful events, you can accept the situation and say to yourself, “It is hard for me now. I am struggling, but it is not the end of the word. How I can support myself in this situation? What do I need the most at this moment?” Try to make that gift to yourself. Most of us have a lot of experience knowing what to say when we need to encourage others when they are struggling. We also need to give permission to ourselves to treat ourselves in the same kind way as we would treat a good friend. These are learnable skills, they just take practice.

As a therapist, I focus on helping people to become more mindful of the internal resources they have. I seek to provide tools to unpack inner potential, overcome obstacles and take action to further personal growth, better health, better performance, respect, and lasting love.

I work with individuals, couples, and organizations who want to develop new capacities to rise above negative habits, overcome traumatic experiences and improve their performance in all aspects of their lives.

Couples and Family/Child Therapy Available in Pinole, CA.

We are excited to announce that we now have more openings for new clients in our Pinole, CA. office. Check out more details about Olina Rule, LMFT, our therapist who specializes in Couples Therapy and provides therapy in English and Russian. Additionally, we are thrilled to welcome Iman Kanj, LMFT who specializes in work with children and families. They both provide culturally competent services. Please check out both their bios and call us at 510-981-1471 if you’d like to set up an appointment.

How to live a more fulfilled, fun life – strategies for mental and physical wellness

I'm thrilled to have finished preparations to present the following workshop to CocoKids - an organization doing important work.  

I will be presenting an active, interactive workshop on effective strategies to enhance mental and physical wellness, reduce burnout, and develop a home and work life filled with balance, fun, fulfillment and relaxation. These skills are extremely important for all humans living, loving and working in the 21st Century. There will be some journaling, discussion, physical activity and movement. 

If your organization is interested in similar workshops please contact us. 

Who will benefit from this training?

1.    Organizations committed to  maintaining a well-functioning, happy and healthy workforce

2.    Individuals who want to prioritize and actively pursue their wellness and live life with purpose and at their full potential

Outcome Objectives: By the end of the training, attendees will be able to:

1.    Assess their own wellness and identify areas that need attention and focus

2.    Figure out how to balance personal and professional goals

3.    Utilize tools to manage social media, news, and reduce feels of overwhelm 

4.    Implement concrete strategies to improve their physical and mental health and overall wellness

5.    Leave with a commitment for simple, fun and effective strategies to improve life

Dr. Cory Nyamora is a licensed  psychologist, an endurance sports coach with certifications from USAT and USATF, and the founder of Endurance – A Sports & Psychology Center, Inc. He provides endurance coaching for beginner and experienced athletes, as well as psychological services to children, adults, and families. He provides trainings for organizations on topics related to the intersections of sports and mental health and overall wellness.

Find out more at runinkenya.com and endurancecenter.org or call 510.981.1471.

New Offices in Sacramento and Davis, California

We’re so excited to announce our expansion to Sacramento and Davis, California. We will open new offices there next week, May 2018 and we will have room for clients who want psychological services (therapy and evaluations) as well as those interested in endurance coaching (running, triathlon and sports psychology sessions). Check out more details on our locations and services and call 510-981-1471 to schedule an appointment.

We also provide several workshops for athletes and coaches, professionals, organizations and community members.  

Our offices in Berkeley, Pinole and Oakland are still fully running and the number to schedule services at any location is still the same: 510-981-1471. 

Thanks!

Cory Nyamora, Psy.D.

Dr. Cory Nyamora is an endurance sports coach with certifications from USAT and USATF, a licensed clinical psychologist, and the founder of Endurance – A Sports & Psychology Center, Inc. He provides endurance coaching for beginner and experienced athletes, as well as psychotherapy services to children, adults, and families.

Find out more at runinkenya.com and endurancecenter.org or call 510.981.1471.

Using sports and athletics to heal from trauma

I just finished my presentation preparation on Using sports and athletics to heal from trauma for The Boys and Girls Clubs of San Francisco. The presentation will be part of a day-long staff training on Friday March 30th on Becoming Trauma Informed. 

I'll post some highlights of the training in the upcoming week. In the meantime, contact us if you'd like to schedule a similar training. 

Cory Nyamora, Psy.D.

Dr. Cory Nyamora is an endurance sports coach with certifications from USAT and USATF, a licensed clinical psychologist, and the founder of Endurance – A Sports & Psychology Center, Inc. He provides endurance coaching for beginner and experienced athletes, as well as psychotherapy services to children, adults, and families.

Find out more at runinkenya.com and endurancecenter.org or call 510.981.1471.

Happy New Year!

As we kick off 2018, I’m excited about our continued partnership and work with you (our clients) and helping you reach your goals -  whether these involve improving physical and mental health, attaining new athletic heights, building more confidence, creating happier relationships, developing professional and business skills, enhancing communication, or recovering from past traumas. We are committed to this journey with you.

We are looking forward to our work in the therapy room and outdoors. We hope to kick off our new year of Fit Family Programs and expand our outdoor programs to include kayaking, hiking and rock-climbing activities. If you are interested in participating in any of these activities please let us know.

There is so much that is sacred about the work we do. All of us enjoy and value creating a space to pause, reflect, listen, talk, learn, witness, connect, strategize, and move forward. We value and feel honored to have your trust and truly feel blessed to see our work have a profound impact. We know that the connections and work we do with you, impacts the work you do in the rest of your lives and the people you touch and interact with.

I have a short story to share that reminds me of the value of making space for the deep sharing that comes in a therapeutic relationship.

During one of our www.runinkenya.com trips, in which we take runners and other travelers to Kenya, we were staying with an aunt who hosts our groups. Her nephew and his partner were having some problems in their relationship and needed to talk. My aunt and other elder relatives basically took the whole day off to sit and talk to the couple. They re-structured the day to make this work because it was a priority.  This experience reminds me that we need to make room for and prioritize each other. I’m lucky enough to have developed a work life where this can happen during most of my week. I hope that even if this is not your line of work, that you do take time to listen to, support and nurture your family, friends, and others in your community.  These small actions go a long way to promoting healthy, nurturing, happy communities

Cory Nyamora, Psy.D.

Dr. Cory Nyamora is an endurance sports coach with certifications from USAT and USATF, a licensed clinical psychologist, and the founder of Endurance – A Sports & Psychology Center, Inc. He provides endurance coaching for beginner and experienced athletes, as well as psychotherapy services to children, adults, and families.

Find out more at runinkenya.com and endurancecenter.org or call 510.981.1471.

What happens if we put our best effort into the things we do?

Post 2013 Marathon in Kenya

I ran a marathon last weekend with a very specific time goal. It would have been the fastest I have run that distance so far. As an adult, I’ve loved running and other endurance sports for several reasons: I love being in nature, and enjoy the quiet time, as well as the ability to understand my mind under exhilarating and challenging circumstances. Running is a ritual I love. However, through this new goal, I realized that in the last few years I’ve held back on fully letting my competitive athletic side out. As I ran the marathon and came close to my goal, I realized I was willing to put much more work into seeing what potential I have if I shifted my mindset and training slightly. My hope is that I learn something new about myself and the experience no matter the outcome.

Because running can be a beautiful metaphor for how we live our lives, I have a few questions for you. Are there areas in your life where you are holding back, even if just slightly? Is there one goal you want to focus on and give your all to - just to see what would happen? You don’t have to be 100% dedicated and invested in everything in your life to get benefits and enjoyment from them, but if you pick one or two parts of your life where you are holding back and put in significant work and dedication, what would happen? 

Letting go and diving fully into a new adventure or a new way of doing something you already love, requires an open mind, dedication, a solid support team and willingness to ride the ups and downs of the journey. 

I wish you happiness, success, and love.

Happy Holidays!

Cory Nyamora, Psy.D.

Dr. Cory Nyamora is an endurance sports coach with certifications from USAT and USATF, a licensed clinical psychologist, and the founder of Endurance – A Sports & Psychology Center, Inc. He provides endurance coaching for beginner and experienced athletes, as well as psychotherapy services to children, adults, and families.

Find out more at runinkenya.com and endurancecenter.org or call 510.981.1471.

On the integrity of our bodies

Integrity - “The state of being whole and undivided. Unity, coherence, cohesion, togetherness, solidarity.”

As I drove home yesterday, I was reflecting on all the negativity and assaults to the integrity of our bodies and minds reflected in the media reports of sexual assaults, shootings, and the divisive aggressive politics of the Country. These incidents are snapshots of some of the mainstream cultural norms that celebrate individualistic and dominant masculinity, racial and gender hierarchies and a privileging of only one way of thinking. What this means on a more intimate level, is that many of us take on and internalize these cultural norms and rarely have opportunities to step back and look at how we are perpetuating these types of violence (even on a smaller level) towards ourselves and others. What have we bought into when we harm our own bodies, speak negatively and hatefully about ourselves or dwell in unhappiness because we can’t meet certain standards? What happens when we believe so strongly that our perspective is right and others who disagree are wrong? What allows us to feel that we can dominate or access other people’s bodies without their consent? How does our lack of reflection or empathy impact how we treat or see others? 

One of the gifts of my work and position in the world is that I am constantly trying to think outside my own box and striving for openness to different ideas and perspectives. I have to listen closely, ask questions of myself and those I work with. I have perspectives and a base of knowledge and experience, but I frequently practice having a critical mind about what I believe and how I may cast judgement on others. I invite you all to do this as a daily practice. Your thoughts and perspective are not always right; multiple perspectives can actually be true at the same time. Of course, there are times that quick judgements need to be made and action needs to be taken, but without awareness and time to reflect, repair relationships, or talk, it’s easy to make the types of decisions that affect us all negatively. 

One of the sacred qualities of psychotherapy, is having the ritual and space to pause, reflect, question, share, and move toward a more fulfilled and fulfilling perspective about ourselves, others and humanity. I find sanctuary in creating space for this sometimes slow, ambiguous process, which is missing in so many parts of our lives. Hopefully this space allows us all to be more aware, compassionate, non-violent people, who also take action in creating a world that’s equitable. 

Here is what I hope you can do for yourselves and each other:

1. Turn off the TV and news sometimes and listen to music, podcasts or stories that remind you that the majority of the time, we are doing something right! There are good people in the world.
    
2. Take time to run, swim, bike outdoors, without any music or media and just let your mind be free. This is precious time and can lead to so much more creativity, compassion,  solutions and productivity.
    

3. Focus on ways you can improve care for yourself and others. How are you nurturing your body every day? How are you standing up against sexism, heterosexism, racism, homophobia etc.? What individual ways are you engaging with your own problematic behaviors and assumptions and how can you actively change this? How are you investing in people and organizations that are making differences in the world? What ways do you own your own power in making these changes? Are you listening to people who inhabit a more marginalized position in society and putting some of their ideas to practice? 

4. Spend time with friends, family and loved ones and share what’s going on in your lives. So many times, we present ourselves in pretty packages, all guarded and wrapped up. When you are with others, talk, listen and love each other, because at the end of it all, it’s our relationships and what we’ve shared and done with and for others that will matter most. Support each other and each other’s gifts and focus on what you can really do to contribute to a better world for everyone. It doesn’t have to be a grand accomplishment always. You can support those who will take leadership on issues and if you aren’t a gregarious leader (which we all shouldn’t be), what are you doing in your smaller circles and communities to create positive change?
    
5. Have some fun while you are at it. The gifts you are presented with aren’t to be taken for granted – so enjoy nature, food, sports, art, music, love, and all that our bodies and minds can create. Please support, celebrate and nurture the integrity of bodies.

Cory Nyamora, Psy.D.

Dr. Cory Nyamora is an endurance sports coach with certifications from USAT and USATF, a licensed clinical psychologist, and the founder of Endurance – A Sports & Psychology Center, Inc. He provides endurance coaching for beginner and experienced athletes, as well as psychotherapy services to children, adults, and families.

Find out more at runinkenya.com and endurancecenter.org or call 510.981.1471.

Meet our eco-adventure psychologist

Stephanie Marti, PsyD

Dr. Stephanie Marti specializes in working with youth and families challenged by ADHD and executive function deficits, and those with anxiety and depression. Her strength based clinical approach integrates structural family therapy, eco-adventure therapy and cognitive behavioral therapy. Check out her bio. 

We discussed Dr. Marti's thoughts on the benefits of physical activity in supporting mental health. Here are some of the points she made:

• Regular physical activity promotes a sense of well-being. People who regularly exercise feel more energetic, sleep better, have sharper memories and feel more relaxed and positive.
• Physical exercise and adventure takes individuals out of their comfort zone, which builds resilience, confidence and a sense of achievement. Connecting these attributes to daily challenges enhances coping mechanisms to confront fears and obstacles.
• Exercise reduces symptoms associated with ADHD and improves concentration, motivation, memory and mood. Neurologically, movement and exercise increase dopamine, norepinephrine and serotonin levels in the brain, which improves focus and attention.
• Purposeful movement allows clearer cognitive abilities, giving room for new solutions and planning.
• The sense of achievement in meeting exercise and adventure goals raises self esteem.
• Activities that incorporate movement in nature give a sense of rejuvenation, goal attainment and pleasure that energizes spirits and promotes well-being.
• Understanding how you think about, respond and overcome perceived challenging adventure activities can be informative in how you navigate and manage daily stresses and fears.
• Exercise serves as a healthy distraction and stress-reducer, allowing quiet, reflective time and a break from the cycle of negative thoughts that feed depression and anxiety.

Here are some tips to remember if you want to incorporate exercise to help with mental health:

• Getting started can be challenging. It is important to honor the challenge and stay focused on the steps toward action.
• Know when you need to move your body. Sometimes a simple stretching routine and mindful breathing exercise can be effective.
• Routine exercise, from a walk around the block to a rigorous workout, relieves depression symptoms and promotes positive changes in the brain. Endorphins released while exercising give you a lift, and promote feelings of calm and well being. If you feel overwhelmed, give yourself 10 minutes of physical relief. If you can carve more time, even better.
• Promote better family connections by moving together in nature.
• Find personal recreational activities that incorporate physical movement. If done with others, this shared experience cultivates relationships.
• Remember, exercise is self-care.

To schedule an appointment with Dr. Marti Please call 510-981-1471.

Dr. Marti's Staff Profile.

New office location in Pinole, CA.

We are so excited to announce that after a long search we have added an Endurance office in Pinole, CA. at 759 Appian Way, #2C Pinole, CA. 94564. We are still in Berkeley and Oakland, but glad to provide a more convenient location for Contra Costa clients. You can find all our office locations here. We will begin seeing clients here on Monday October 23rd, 2017. 

To schedule appointments please call us at 510-981-1471. For more information on our psychological services and insurances we accept, visit our Services Page. Our therapists, Genoa Hamiel, LMFT, Stephanie Marti, Psy.D., and Kelly Sharp, LMFT, LPCC. have openings for new clients at this office.

Thanks so much and we look forward to seeing you in Pinole, CA. 

Cory Nyamora, Psy.D.

Dr. Cory Nyamora is an endurance sports coach with certifications from USAT and USATF, a licensed clinical psychologist, and the founder of Endurance – A Sports & Psychology Center, Inc. He provides endurance coaching for beginner and experienced athletes, as well as psychotherapy services to children, adults, and families.

Find out more at runinkenya.com and endurancecenter.org or call 510.981.1471.

How we've grown our clinical practice with and endurance sports mindset

I’ve been reflecting on our growth in the past year and the factors that have helped us expand our clinical services and enabled us to provide therapy to a large number of clients. I’m hoping the following thoughts are helpful to anyone who is hoping to grow their capacity to serve others.

Here is what I attribute our growth to:

1. Commitment for the long-haul: I incorporated Endurance in 2009 and have been working tirelessly at it for all those years. Before incorporation, since 2005 when I became licensed as a psychologist, I worked to build my base, expertise, innovation, connections and knowledge to support what was to come.
2. Rest and rejuvenation: In 2016, taking a much-needed sabbatical gave my partner and I space and time to re-boot, re-energize, re-focus and dive into bringing on a team of wonderful therapists. Read more about the sabbatical and why I highly recommend one even if you think it’s impossible.
3. Solid support: We are lucky to have an amazing team of support staff who have been working with us tirelessly from the beginning. They do all the behind the scenes work – the website maintenance, billing and administration.
4. Reliable and committed staff: We are also blessed to have our clinicians, Carey Shaffer, Psy.D. and Maggie Krier, LMFT, who have worked with us so reliably for so many years, as well as all of the wonderful skilled staff who joined us in 2016.
5. Endurance mindset: Thinking of our business & work and all its’ areas with an Endurance sports mindset has helped sustain and grow our capacity. I equate this journey to training for a marathon or triathlon:

• We have the equivalent of training plans and coaches for business, clinical and sports training practice – we follow, lead, create, grow and learn constantly.
• We do the daily training - we have committed to a business model and goal that serves and helps more people effectively and we do the tasks and work every day, except for rest days.
• When we are discouraged or overwhelmed we slow our pace, catch our breath, ask for help and remember that we just need to keep moving forward. We don’t get attached to the highs or lows of our sport or life or business.
• We know that in the end of it all, what counts is that we enjoy what we are doing, who we are doing it with, what we learned and taught, and who we helped along the way.

Good luck and if you need any help with growing your business or practice please contact us.

Dr. Cory Nyamora is an endurance sports coach with certifications from USAT and USATF, a licensed clinical psychologist, and the founder of Endurance – A Sports & Psychology Center, Inc. He provides endurance coaching for beginner and experienced athletes, as well as psychotherapy services to children, adults, and families.

Find out more at runinkenya.com and endurancecenter.org or call 510.981.1471.

Tips for therapists working with LGBTQ immigrants and people of color

I was pleased to be one of the presenters at Jewish Family and Community Services East Bay this week. This organization provides several essential services to the community and has a large refugee resettlement program. The presentation was titled, Coming Around: How to Improve Services to LGBTQI Clients from All Cultural Backgrounds.

The main focus of the training was helping providers understand that there are other models of “coming around” to understanding one’s sexual and gender identity and still remaining connected to one’s family and community. These models may not reflect the more visible white American form that most people recognize of “coming out”; which usually involves verbally acknowledging one’s identity, telling family and friends and community, and sometimes cutting people off who aren’t immediately supportive, and withdrawing from past communities because of their homophobia.

There are other models that many immigrants and people of color may follow that leave them more connected to their families, communities, cultures or religious communities. For many people connection to all aspects of their culture are so essential and cutting oneself off from any aspect of these communities could be damaging and dangerous, especially in a country where having and being part of your cultural community is essential for healthy mental and physical health. Many people of color and immigrants are masters at piecing together communities and surviving and thriving this way.

Here are a few tips for therapists when working with LGBTQ people of color and immigrants:

1. It’s important for therapists to be affirming and supportive of their LGBTQ clients and have knowledge and understanding that being LGBTQ is normal and healthy. If you are not able to do this, please refer the client to supportive services.
2. Reject the idea that more “traditional cultures” or non-Western cultures are homophobic or look at the reasons that this is the common story or stereotype. How much has racism and colonialism impacted and created this story? Find stories together and examples from the past and from their present lives that affirm a more accepting, welcoming and honoring tradition within their communities.
3. Discuss what it actually means for the client to be LGBTI in their particular family and cultural community or in the larger gay community. What stereotypes does the client have about LGBTI individuals? Can they find stories or real life people in their communities whom they admire and feel similar to? Help them develop a solid positive identity and sense of self that works for them. The more happiness and integrity the client feels and has, the more they will be able to maneuver complicated family and community relationships
4. Help connect with other LGBT people to normalize the experience and also focus on connecting with communities that the client identifies with culturally (there may be some hesitation around this due to shame or fear or rejection), so you can work with where the client is. Connect the client to media that reflects LGBTQ people of their culture.
5. Create their own model of coming out or coming around and integrating themselves and their new identities with family and community. Help clients think of what would work best around how to include their families and communities. This could be less direct than the standard verbal declaration model, depending on the client and the culture. It may just mean bringing a partner around more, experimenting with talking about LGBT issues. If they want to verbally come out, what do they want to tell their parents or family or friends? Reduce pressure on timelines or even telling. What works best for this particular client at this particular point?
6.  Remember that it may be important for client to stay connected to other people from their community. This may sometimes look puzzling if they are still attending a Church or Mosque that is homophobic or seeming “closeted” within the family system. Explore these issues and how the client sees things.  What are the values that keep them connected to these original communities?
7. If a particular community niche doesn’t exist help them figure out how to build it e.g. they can form a dinner group, soccer group, or even engage with the most accepting people in their existing communities.

For more detailed ideas, resources or presentations, please contact me.

Dr. Cory Nyamora is an endurance sports coach with certifications from USAT and USATF, a licensed clinical psychologist, and the founder of Endurance – A Sports & Psychology Center, Inc. He provides endurance coaching for beginner and experienced athletes, as well as psychotherapy services to children, adults, and families.

Find out more at runinkenya.com and endurancecenter.org or call 510.981.1471.

How to Improve Services to LGBTQI Clients from All Cultural Backgrounds

“Coming Around”
How to Improve Services to LGBTQI Clients from
All Cultural Backgrounds

Please join JFCS East Bay’s Prevention and Early Intervention Program for a panel presentation on providing culturally sensitive practices in serving clients identifying as lesbian, gay, bisexual, transgender, queer/questioning, and intersex (LGBTQI). 

The presentation will include information on:

• “Coming Out” vs. “Coming Around.”
• The mental health impact of life stressors specific to LGBTQI refugees and immigrants.
• Understanding liberty within different cultures and religious approaches.
• Enhancing our self-awareness and tolerance by thinking about our personal biases as providers.

Presenters

• Cory Nyamora, Psy.D., is a clinical psychologist who provides psychological services to LGBTI individuals. He has primarily worked with LGBTI people of color and immigrants of all ages and at all stages of identity formation.
• Paul Asfour, M.A., is the organizer and facilitator of Gay Middle Eastern Men’s Group, a support group for gay men of Middle Eastern origin .
• Rhina Ramos, M.Div, is the Director of California Programs at GSA Network. She is also an ordained minister with the United Church of Christ and the founding pastor of Ministerio Latino, a Spanish-speaking open and affirming Latino immigrant congregation in Oakland.

Wednesday, May 17, 2017
10am to 12pm
JFCS East Bay
1855 Olympic Blvd., Suite 200, Walnut Creek
(925) 927-2000

RSVP to Sohi Lachini, Psy.D., at slachini@jfcs-eastbay.org
and inquire about parking

Carb Phobia and Mental Health

I’ve been thinking a lot about food lately, and it’s impact on mental health. I was fortunate to grow up in a family and at a time and country (Kenya) that had a very healthy approach to food. Here’s an article on how Kenyans eat.

We ate at least three meals a day with snacks in between. Carbohydrates, protein and vegetables were always part of each meal. If one thing was missing for some reason e.g. we didn't have enough money to buy meat then our go to was rice, cabbage, maize and beans. But no meal was ever carbohydrate or vegetable less because those things were always accessible and affordable. Till this day, it is rare for me to eat a meal without all these elements. Brown rice and oatmeal are common staples in my day. Ugly, whole grain bread and potatoes are also regular parts of my weekly meals. Homemade yogurt, nuts and fruit are daily snacks and also added to oatmeal for breakfast.

The range of vegetables is included in every lunch and dinner, and beans and legumes are our common protein, with the occasional chicken, fish or other meat. I love sweet baked goods though I didn’t grow up with them much and don’t have them regularly at our home. When we were growing up dessert was a fruit salad, though I have no problem enjoying sweet desserts when I do have access to them or when I want them.

My daily drinks are water and unsweetened tea. Growing up with these sorts of habits has made it easy to sustain, enjoy a variety of food and not overthink eating. Most meals are tasty and homemade with the occasional dinner out every few weeks. I am thankful that my family and I love and enjoy food.

The other positive thing about growing up in Kenya was that back in the 80s and 90s there was such limited media, so there were no external pressures that I saw or felt around body image. Luckily, we also had a very active sports culture in school – everyone had to swim, participate in PE and there were ongoing games, lots of space to play and run around and hence an in built active lifestyle, which we took for granted. Time with friends (since we only had two TV channels- which were not worth watching), was spent biking, running around, swimming, trying to find adventures or other ways to reduce boredom! Our parents did not have to entertain us.

Unfortunately, food in current U.S. culture has been associated with so much negativity. There are so many diets & misinformation about what to eat. Recently, there has been a backlash against healthy carbohydrates, which has led to avoidance by many people of all carbohydrates. This avoidance and deprivation of carbs. impacts people’s mental health negatively. If you are not eating a balanced diet you are not going to be at your best mentally, or physically. Carbohydrates such as oatmeal, brown rice, whole grain bread, potatoes, and whole grain pasta provide you with vital energy. Researchers have found that carbs. increase the production of Serotonin, a brain chemical that helps us feel good and thus improves our mood, reduces depression, anxiety and anger. High fiber carbohydrates can also help prevent weight gain, improve cardiovascular health and improve or maintain good memory.

If you are in therapy or are feeling depressed, have low energy, poor motivation, irritability, anger or anxiety, I recommend that you first assess the quality of the following basic functions in your life:

1)   Are you eating a balanced meal (and staying way from diets)? If you are unsure about whether you are a dieter, read this article.

2)    Do you eat freely and easily and get a good amount of healthy carbohydrates, protein, vegetables, fruit, fat and dairy?   If you are unsure about this it’s best to consult a Registered Dietitian and avoid looking up diets online. Whether you are an athlete or not, I’d strongly recommend reading The Endurance Diet  by Matt Fitzgerald which is not a diet book!

3)   Are you sleeping at least eight hours per night?

4)   Are you exercising at least 30 minutes – 1 hour per day?

If any of your answers are no, I suggest actively working on addressing these issues. You can still do therapy and focus on other healing techniques but if these basic functions are not where they should be, you are not going to feel well, no matter how long you have been living this way.

If you believe you have no time to include these things, that’s a problem that needs to be addressed quickly. No one else is going to prioritize this for you and your ability to function well, perform your work and social obligations efficiently, will not happen at the highest level without basic self-care.

It can be difficult to make these changes for a variety of factors, which can be addressed in therapy, but remember that feeling better physically, can help alter depression, anxiety, irritability and lack of focus or direction.

As you work to make these positive changes, know that you are fighting against a cultural norm that does not support this. Currently, you are supposed to work constantly, sleep less, “be productive” all the time, have the “perfect” body and keep pushing and pushing yourself. I’d recommend taking time to figure out what you need and how much you want to buy into these values. Only you can make these changes happen. And your well being actually benefits us all. Living in a society of happy, fulfilled, healthy, vibrant, thoughtful, rested people can only lead to positive things for all of us. So, please help support yourselves and each other so that we can break the cycle of depriving ourselves and wearing ourselves out!

As my final example, I am typically in bed by 8.40 pm. and wake up at 4.40 am. so that I have time to exercise, eat breakfast and get ready for work. I run my own business and work full days but I always have an hour off for my home-made lunch. I've made the choice to prioritize my health, family, sports and actually enjoying nature and the adventures that life offers. I was able to get a doctorate degree with sleep (no all nighters were pulled), and I always worked out early in the morning, which forced me to sleep early at night so that I could get up and function! I found that this actually helped me work more efficiently and I had no problem graduating on time.

I say all this because I know it’s do-able. There are certain things you will have to prioritize over others, but I’ve found, and research also supports that these basic things are necessary for our mental and physical health. They help us overcome or get through the disappointments, challenges, traumas and stresses that we inevitably experience in life.

Please let me know if you have questions, thoughts or stories about how changing any of the above habits actually helped you in your life.

Sincerely,

Cory Nyamora

Dr. Cory Nyamora is an endurance sports coach with certifications from USAT and USATF, a licensed clinical psychologist, and the founder of Endurance – A Sports & Psychology Center, Inc. He provides endurance coaching for beginner and experienced athletes, as well as psychotherapy services to children, adults, and families.

Find out more at runinkenya.com and endurancecenter.org or call 510.981.1471.

Therapist Position Announcement

Endurance – A Sports & Psychology Center, Inc. is looking for a part-time licensed contract psychologist, MFT or LCSW to provide therapy to adults, children, adolescents, and families. This position will support Endurance’s mission by providing psychotherapy services as well as by providing support to participants in Endurance’s other programs.

This is a contract position to provide 4 to 20 hours of therapy per week. We are looking for psychologists and therapists with skills and interest in working with any of the following populations or issues: families, children and adolescents, couples, adults, college/graduate students, people of color, LGBT individuals, childhood obesity and athletes. Priority will be given to those who can work weekends and evenings, though we also have daytime weekday hours. Contract psychologist/therapist will have access to referrals from Endurance’s referral network. The therapist will also have access to Endurance’s billing manager, office space in Berkeley (though we are looking to expand to Richmond or other contra costa county locations and would prioritize people who can work in those locations), Consultation, mentorship and other amenities and opportunities are available.

If interested, the therapist may have opportunities to earn additional income by providing group therapy, skill-building workshops, and support/coaching with our sports training groups.

This position is ideal for therapists who are interested in supplementing their current work – and those interested in connecting psychotherapy to sports training and family activities. We prefer clinicians who are comfortable working in a long-term model and with culturally diverse populations.

Endurance – A Sports & Psychology Center, Inc. provides sports training, outdoor adventures and travel, and psychotherapy for children, adults and families. Our goal is to enhance your wellbeing, encourage life-long positive habits and skills, and to help you become your best self.

www.endurancecenter.org

Applicants must have appropriate current therapy licenses and liability insurance.

People of color and lesbian, gay, bisexual and transgender individuals are encouraged to apply.

Applicants should submit a resume, cover letter, and two references to

Cory Nyamora, Psy.D. – drcorynyamora@gmail.com

Posted 4.5.17

Kenny Malabag, Born-Again Runner!

Here is Part Two of Kenny's story. I asked Kenny to tell me about his running journey and accomplishments and how he began to love running. If you missed part one of his story, read it now. Congratulations Kenny and thanks for sharing your story - Dr. Cory Nyamora.

By Kenny Malabag:

March 25, 2012 was my first ever-half marathon and it was with you (Dr. Cory Nyamora and Endurance Team). I completed it in 3 hours and 23 min about a 16 min pace per mile. I thought I was going to die! I think I weighed 275 pounds back then, and I swore to myself that I would never do that again!

March 15, 2012 Workout at Piedmont High School: Dr. Cory Nyamora and Kenny.

Well, Never Say Never! Kenny and his wife.

I started to walk, jog, and run in July 2014, but was only doing it to burn calories to lose weight. 

As I started to run more, I started to meet runners, and started to get introduced into that community.

My sister's partner, Tom, was actually running a 10K race in order to get ready to join your Run Like a Kenyan...In Kenya program for the half -marathon. Ironically because he was training for your event, it got me back to my first race since 2012.

In October 2014, I completed the 10K in 1hr 15mins about a 12 min pace per mile.

My 2nd race was a totally different experience than my first one. I really took a look around at the other runners, and was in awe of how many people enjoyed doing this! Not only that, but people well into their years were not only run the race, but were kicking my ass! I was inspired! I saw this as an opportunity to get better, and the potential to improve.

My Second Ever- Half Marathon came in August 2015.

It has been 10 months since the last race which was only a 10K. I didn't know it, but I was ready for this half marathon. Up to this point I was not training for races, I was only running to burn calories to lose weight.

My only goal for this half marathon was to finish it running the entire 13.1 miles without having to stop or walk.

About a half mile into the race, a pacemaker with a sign that said 2 Hrs and 9:09 pace passed me. There was a pretty good crowd behind them, and I decided I would follow at this pace and see how I do.

When I got to about 8 miles into the race I was feeling good, not tired, my legs were not sore and I was feeling amazing. I snapped a selfie and you can see I'm barely breaking a sweat.

When I got to the last mile, it dawned on me that I was doing really well. Not only did I meet my goal of running the whole time without stopping or walking, but I just ran it at a 9 min pace!

When I crossed the finished line and completed my second half marathon in 2hrs I felt like I could accomplish anything! I was bitten by the running bug, and I couldn't wait to do more races.

After my second half marathon, I began looking at running completely different. I wanted to be a great runner so I started reading about elite long distance runners. Somehow after learning about Abebe Bikila a double Olympic Marathon champion who ran barefoot in Rome and watching amazing runners like Haile Gebrselassie, Meb Keflezighi, and Mo Farah and seeing their speed and endurance it had a very profound impact on me. And now even in my late thirties I wanted to be like these guys. Running was no longer something I did for recreation or exercise, I was all determined that I was going to train, and to take running very seriously. I was now running races to compete, and to actually place very high in my age division, and to win awards.

The only thing was that I had never done this as a sport. I had no high school training or college training when it came to running. I was basically in the dark.

You referred me to Matt Fitzgerald when you took a sabbatical in early 2016. Matt wrote me a training plan, but I called it my blueprint, because up until that point I had now real knowledge of how to train or what I was doing. But when I got Matt's blueprint, it is as if I had been so lost in life and now I found a direction.

My next half marathon was in May 2016 in Sacramento, CA. I chose this race because other races only gave awards to the top 3 runners, but I think because this race was so large it was giving awards to the top 5 finishers in their age group. So I had it in my mind that I was going to finish top 5 and win my first award!

I told a few of my co-workers about my goal, and they looked at me like I was very naive. They even laughed at me and began to give me a reality check. They told me that people who run these races that finish top 10 even in their respective age group have been running most of their lives so I was told to forget getting a placing in the top 5.  I was reminded that the people I will be competing with were most likely high school or even college track stars, that they have been training a lot longer than I have, run more miles and more races than I have, and had way more experience. They were right. But what they didn't have was my heart, and the fact that I believed that I could do it.

When all was said and done, I finished Top 3!

I believed in myself when no one else did, and ever since that race I've been pushing myself to be like those runners that I mentioned earlier.

Here are a few of my accomplishments.
I've run 16 total races
8 half marathons
(1) 10 miler
(1) 12K
(2) 10K
(30) 5K
(1) 1500 meter and (1) 3000 meter track meet.

First Personal Record: Finished half Marathon in 1 hour 42 min.

Second Personal Record: Finished half Marathon in 1 hour 39 min.

SF Giants 10K Race: Finished 1st in my age group.

September 2016: 5K - 19:54 time

First place in Men's 1500 meter track meet, and First place in Men's 3000 meter track meet.

Dr. Cory Nyamora is an endurance sports coach, a licensed clinical psychologist, and the founder of Endurance – A Sports & Psychology Center, Inc. He provides endurance coaching for beginner and experienced athletes, as well as psychotherapy services to children, adults, and families. Find out more at Run in Kenya and Endurance - A Sports and Psychology Center.

Kenny's Turning Point

I met Kenny in January 2012 when he signed up to join our half-marathon training team. Kenny's goal was to train for and complete the Oakland Half-Marathon, improve his health and reduce his weight from 275 pounds. I was excited to work with him and all our other group participants, many of whom were training for their first half-marathon ever. Kenny showed grit and courage in all his training and never complained once. Here is his story in his own words and pictures. And look out for part two on all his amazing running accomplishments since then. He is fast, committed and persistent! -- Cory Nyamora.

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My Turning Point

By Kenny Malabag

My health was in serious jeopardy. I was on multiple medications for cholesterol, high blood pressure, and type 2 diabetes, including daily insulin shots to control my blood sugar on top of all of these medications. My self-awareness kicked in, and I began to realize I was quietly tip toeing to an early grave.

On September 1, 2014 I made a commitment to myself, and posted on my bathroom mirror as a daily reminder.

This is me tipping the scale at nearly 300 pounds. 

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Before Pictures

In order to drop this weight I had to work really hard, stay focused, and be consistent! In one year, I ran over 300 miles. I got up at 3am just to be sure I could get my cardio in for the day. I ate clean most of the time, and worked out six days a week.

For some this may seem crazy! It may seem excessive or too much. But for me I had a dream...a vision of what I wanted to look like, feel like, and to be like in a year. Whether it was crazy, extreme, or excessive. My life was worth whatever I had to go through in order to fulfill my dreams, in order to make my vision become a reality.

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Before and After Pictures

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What's your Secret? I get asked this question a lot. In order to build a fire, it takes more then one log or one piece of wood, so it is the same for the fire that burns inside of me. It's not just one thing. The very first thing was self awareness. Where do you stand? Health -wise? Financially? Relationship-wise? Where do you stand? Most people will never make it to this first step. It's a hard one. I didn't like hearing that I was at a high risk of having a heart attack. I didn't like hearing that I was at a high risk of having a stroke, that half of my body could be paralyzed, and I could be confined to a wheel chair. I didn't like hearing that if I didn't get my diabetes under control it could eventually lead to amputation or going blind. But, I needed to hear these things.

The second log to fuel my fire was my dream, my vision. I've now decided to take this journey of being health and fit. What was my target? What is it I am aiming at? I then began to have this vision of what I wanted to look like. I'm a visual person. I need to see something in order to understand. So I came up with my vision of what I wanted to look like. When I talk about having a dream or a vision, I'm not talking about something you write on a piece of paper. It's not just an idea or thought you have tucked away in your mind. No, no, no...my vision/dream was very clear! I knew exactly what it looked like, every single detail was very clear. I knew exactly what it felt like, I knew exactly what it was to be like this vision/dream. It needs to be so clear that you literally have it in the palm of your hand without having it.

So when I lost 65 pounds, and went down 4 pants size, and I felt great, I was so excited. Until I took a picture of myself after losing 65 pounds, or 80, pounds, or even 110 pounds! Only to realize how far away I was from my vision/dream. Only to realize that this wasn't time for high fives, and celebration. When your vision is so clear you won't be satisfied until it is fulfilled. 
It will make you not normal. It will make you so dedicated! You will says yes when others say no. You will rise when others are still sleeping. You will want to be better today than you were yesterday. You will do what others will not. You will control your destiny. It will give you a passion!

Passion is when you put more energy into something than is required to do so. It is more than just enthusiasm or excitement. Passion is ambition that is materialized into action to put as much heart, mind, body, and soul into something as is humanly possible. 

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After Pictures

When I'm tired, and I don't feel like going to the gym, or waking up early, I listen to this story, and it reminds me all over again what set me apart from all the rest. The story goes like this...

There was a very successful Guru, and a young man that wanted to be successful as well went to the Guru, and told him, "I want to be successful just like you! Please show me how to be successful." The Guru said, if you want me to show you how to be successful, meet me at the beach tomorrow at 6am.

So the young man showed up at the beach wearing a suit. He's ready to rock and roll, and the Guru says to him come out into the water with me. The young man does and he goes in with his suit on about waist-deep. He says: "I don't understand? Why am I out here in the cold water? I'm not trying to be a life guard! I want to be successful. I want to learn what it takes to succeed." The Guru says, "Come out a little further!" So the young man does, and now the water is up to his neck. He's standing there neck-deep, and still not understanding what he is doing. He begins to turn around and head back in, muttering to himself... "This man is crazy! I wanted to be successful, and he has me out here swimming!" The Guru says: " Hey, I thought you wanted to be successful." The man turns around and shouts "I do!" The Guru says: "Well you are almost there, come out a little more."

He did what was told of him and the Guru grabs him, and holds him down underneath the water. The young man desperately fights, and struggles to get some air, but the Guru continues to hold him under the water, and just before he is about to pass out, the Guru raises him up. While the lad is still gasping for air, the Guru asked: "When you were underneath the water, what did you want more than anything in the whole world?" The young man said, still struggling to catch his breath, ..."Breathe!!!" The young man shouted: "I couldn't breathe, I needed to breathe!"

The Guru says to the young man: "When you want to succeed as bad as you wanted to breathe...then you will be successful!"       

How bad do you want it?
Kenny Malabag

Dr. Cory Nyamora is an endurance sports coach, a licensed clinical psychologist, and the founder of Endurance – A Sports & Psychology Center, Inc. He provides endurance coaching for beginner and experienced athletes, as well as psychotherapy services to children, adults, and families. Find out more at Run in Kenya and Endurance - A Sports and Psychology Center.

Running in the rain - Five simple tips to get outside no matter what.

After many years of drought, I’ve been excited about all the rain in the San Francisco Bay Area. I’ve been astounded to see streams I forgot existed. The sound of water flowing is a treat that makes any tough trail run worth it. In parks by the Bay, the marshlands are wet again and the vegetation rich and green.

One of the challenges when it is rainy, dark or cold is that it can be difficult to get out and exercise. Here are some tips on how to get the most of this rainy season and still stay fit, active and mentally healthy.

1. Don’t be afraid of the rain. Remember when you were younger and actually enjoyed playing in the rain? Put on a windbreaker or light rain jacket, running hat and shorts and go run. Or better yet, if it’s not that cold, have minimal clothing on and enjoy the feeling of the rain on your skin. Keep a change of clothes in the car so when you are done you can put something warm and dry on. Remember your body will warm up on the run. It’s also fun to splash in the water, get muddy and gritty and enjoy the raindrops. You will feel tough and accomplished after going out when others are avoiding aren't. Remember even on a rainy day it usually doesn’t rain constantly. If you have a flexible schedule you can time your run so that you start when it’s not pouring, because once you are out in it, you usually realize it’s not that bad.
2. If running is not your cup of tea, swimming is a great thing to do outdoors. You are already wet and if it’s cold outside, usually the pool feels warmer. For a post-swim treat, use the hot tub, sauna or steam room.
3. If you really can’t get yourself to work-out in the rain, this is a good time to make use of your gym, fitness classes or any other indoor activities – indoor rock climbing, spinning classes, dance classes, yoga, indoor swimming pools and all the activities available to you. If the weather makes you feel depressed, it will help to be around other people. Remember that exercise improves your mood so even if you have to push to get out of the house, please do.
4. Focus on reframing your mind-set and enjoying what you currently have. Enjoy the rain, the streams, lakes, green hills and the fact that we have more water available for our farms, food, animals and community. This may not last forever and the sun and drier weather will be back soon. We are lucky to have one of the best climates in the country year round.
5. When you get back home reflect on what you loved about your run, wash the mud off your legs, and enjoy a hearty meal like the ones I’ve been enjoying from The Endurance Diet.

If you are having a difficult time staying active we offer individualized coaching for Endurance - A Sports & Psychology Center, Inc. clients and other individualized coaching.

Dr. Cory Nyamora is an endurance sports coach, a licensed clinical psychologist, and the founder of Endurance – A Sports & Psychology Center, Inc. He provides endurance coaching for beginner and experienced athletes, as well as psychotherapy services to children, adults, and families. Find out more at Run in Kenya and Endurance - A Sports and Psychology Center.

How to set goals and intentions for the New Year.

I was looking up Wikipedia for the history of New Year’s Resolutions and wanted to make some suggestions that I’ve found helpful.

As a psychologist and endurance sports coach who often reflects on life practices and habits that enhance well-being, I’ve found collaging and visual reminders to be a useful practice in focusing on New Year resolutions or goals throughout the whole year.  Here are the steps for your New Year collage:

1. Spend some time thinking about what you’d like to feel, experience and accomplish next year. For example, “live simply”, “spend time in nature”, “buy a house”, “date”, “save money”, “complete a marathon” and so on.
2. Gather one 8 ½ by 11 paper, some glue and a pair of scissors
3. Get some of your old magazines, put on some music, hang out by yourself or with a loved one and flip through magazines – cutting out words and images that grab your attention. The images may not always seem to relate to your goals, but trust your gut and intuition and cut out what draws you in. The images should be positive. It’s best to focus on what you want, rather than what you don’t want!
4. Look through the images you’ve cut and select the ones that still draw your attention and glue them to the paper in a visually interesting manner. It can be as simple or complicated as you like. You don’t have to be an artist to get value out of this.
5.  Put up the collage on your bedroom wall or home-office so that you can see it every day for the whole year. If you were working with someone else, explain what your collage means. Verbalizing it makes it more concrete. You may also want to write down what it means for you.

Why is this beneficial?

1. You have a beautiful visual reminder that you see daily, which helps you put into action what you said you want in your life in the new year. Of course, you’ll still need to break down the steps to meet any particular goals but that will come easier when you have a daily collage to look at and reflect on.

Dr. Cory Nyamora is an endurance sports coach, a licensed clinical psychologist, and the founder of Endurance – A Sports & Psychology Center, Inc. He provides endurance coaching for beginner and experienced athletes, as well as psychotherapy services to children, adults, and families. Find out more at www.runinkenya.com and www.endurancecenter.org.