Couch to 5K: A Step-by-Step Guide to Running Your First 5K

Explore what is learned helplessness and how to overcome it with practical strategies

Introduction: In the realms of quality control and regulatory compliance, the terms “audit” and “inspection” are often used interchangeably. However, they represent distinct processes with unique objectives, methodologies, and outcomes. Understanding these differences is crucial for organizations aiming to maintain high standards and ensure compliance with regulations. 1.Definitions: Audit: An audit is a systematic, independent, and documented process for obtaining objective evidence and evaluating it to determine the extent to which audit criteria are fulfilled . Audits are comprehensive reviews of processes, systems, or organizations to assess their accuracy, efficiency, and compliance with established standards. Inspection: An inspection is the process of examining, measuring, and testing to determine whether an item or activity conforms to specified requirements2 . Inspections are typically more focused and specific, often involving physical examination and testing of products, equipment, or facilities. 2. Purpose: Audit: Primarily aims to improve processes by identifying weaknesses and opportunities for improvement . Inspection: Focuses on ensuring that products or services meet specified standards and requirements . 3.Scope: Audit: Broad in scope, covering various aspects of an organization, including financial, operational, and compliance areas . Inspection: Narrower in scope, typically limited to specific products, equipment, or processes . 4.Depth of Review: Audit: Involves a deep and thorough review of processes and systems . Inspection: Limited to checking conformity to specified requirements . 5.Formality: Audit: A formal and documented process with detailed reports and recommendations . Inspection: Can be less formal, with reports varying in detail . 6.Frequency: Audit: Conducted periodically, such as annually or quarterly . Inspection: Can be scheduled or unscheduled, depending on regulatory requirements . 7.Independence: Audit: Performed by internal or external auditors who are independent of the area being audited . Inspection: Can be performed by internal staff or external agencies, with varying levels of independence .

Introduction: “The Mountain Is You” by Brianna Wiest is a transformative self-help book that addresses the pervasive issue of self-sabotage. Wiest uses the metaphor of a mountain to symbolize the internal obstacles we create and must overcome to achieve self-mastery. The book is a comprehensive guide that combines psychological insights with practical advice, aiming to help readers understand and dismantle their self-sabotaging behaviors. Through a blend of personal anecdotes, psychological theories, and actionable steps, Wiest provides a roadmap for readers to navigate their inner landscapes and emerge stronger and more self-aware. Chapter 1: Understanding Self-Sabotage In the first chapter, Wiest demystifies self-sabotage by explaining that it is not simply a matter of lacking discipline or willpower. Instead, self-sabotage is often a coping mechanism that fulfills unconscious needs, such as avoiding pain, fear of success, or maintaining a sense of control. For example, someone might procrastinate on a project because they fear the potential criticism that comes with completing it. Wiest emphasizes that recognizing these underlying motivations is crucial for overcoming self-sabotage. She encourages readers to reflect on their behaviors and identify the hidden benefits they might be gaining from them, such as the temporary relief from anxiety that procrastination provides. Wiest also delves into the psychological roots of self-sabotage, discussing concepts like cognitive dissonance and the comfort zone. Cognitive dissonance occurs when there is a conflict between our beliefs and actions, leading to discomfort. To reduce this discomfort, we might engage in self-sabotaging behaviors that align our actions with our limiting beliefs. The comfort zone, on the other hand, is a psychological state where we feel safe and secure. Stepping out of this zone, even for positive changes, can trigger self-sabotage as a way to return to familiar territory. Chapter 2: Signs of Self-Sabotage Wiest outlines various signs of self-sabotage, including procrastination, perfectionism, and resistance to change. She explains that these behaviors are often rooted in fear and a desire to stay within one’s comfort zone. For instance, a person might avoid starting a new fitness routine because they fear failing or looking foolish. By identifying these patterns, readers can begin to understand how they are holding themselves back. Wiest provides practical exercises to help readers recognize and address these behaviors, such as keeping a journal to track instances of self-sabotage and the emotions associated with them. She also suggests creating a “fear inventory” to list out fears and examine their origins and impacts. Wiest provides real-life examples to illustrate these signs. For instance, she describes a scenario where someone continually delays applying for a dream job due to fear of rejection. This procrastination is a form of self-sabotage that prevents them from pursuing their goals. Another example is perfectionism, where an individual might spend excessive time on minor details to avoid completing a task, fearing that the final product won’t be perfect. Wiest emphasizes that recognizing these behaviors is the first step toward change. Chapter 3: Dealing with Change This chapter explores the concept of homeostasis, which is the brain’s natural tendency to resist change and maintain the status quo. Wiest explains that even positive changes can be perceived as threats by our subconscious mind, leading to self-sabotaging behaviors. For example, someone might sabotage their efforts to eat healthier because their brain associates comfort with familiar, unhealthy foods. She discusses the importance of gradually introducing change and making it a comfortable part of our lives. Wiest suggests techniques such as setting small, achievable goals and celebrating incremental progress to help ease the transition and reduce resistance. She also recommends visualizing the benefits of change to create a positive association with new habits. Wiest introduces the concept of “micro-shifts,” which are small, manageable changes that can lead to significant transformations over time. For example, instead of overhauling one’s entire diet, she suggests starting with one healthy meal a day. This approach reduces resistance and makes the change more sustainable. Wiest also discusses the role of self-talk in managing change, encouraging readers to use positive affirmations to reinforce their commitment to new habits. Chapter 4: Trusting Your Gut Wiest distinguishes between intuition and intrusive thoughts, helping readers understand how to trust their gut feelings while dismissing fear-driven mental distortions. Intuition is described as a calm, clear sense of knowing, whereas intrusive thoughts are often irrational and anxiety-inducing. For example, an intuitive feeling might guide someone to pursue a new job opportunity, while intrusive thoughts might convince them they are not good enough. Wiest provides strategies for cultivating intuition, such as mindfulness practices and tuning into one’s body signals. She also offers tips for managing intrusive thoughts, including cognitive-behavioral techniques to challenge and reframe negative thinking patterns. One exercise she suggests is the “thought record,” where readers document their intrusive thoughts and counter them with rational responses. Wiest shares personal stories and anecdotes to illustrate the difference between intuition and intrusive thoughts. For instance, she recounts a time when she felt a strong intuitive pull to move to a new city, despite her fears and doubts. By trusting her intuition, she was able to make a positive life change. Wiest also provides practical exercises for strengthening intuition, such as meditation and journaling, which help readers tune into their inner wisdom. Chapter 5: Healing Emotionally Emotional healing is a central theme in the journey to overcoming self-sabotage. Wiest emphasizes the importance of processing emotions healthily and letting go of past traumas. She discusses various methods for emotional healing, such as journaling, therapy, and mindfulness. For instance, writing about past experiences can help individuals process and release pent-up emotions. Wiest encourages readers to confront their emotions rather than suppress them, as unprocessed emotions can manifest as self-sabotaging behaviors. She also highlights the role of self-compassion and forgiveness in the healing process. An example she gives is practicing self-compassion by speaking to oneself with kindness and understanding during difficult times. Wiest explores different therapeutic approaches, such as cognitive-behavioral therapy (CBT) and emotional freedom techniques (EFT), which can aid in emotional healing. She also discusses the importance of creating a supportive environment, whether through therapy, support groups, or trusted friends and family. Wiest emphasizes that healing is a gradual process and encourages readers to be patient and gentle with themselves as they work through their emotions. Chapter 6: Becoming Your Best Self The final chapter focuses on self-mastery, the ultimate goal of overcoming self-sabotage. Wiest encourages readers to envision their future selves and take consistent, small steps toward becoming that person. She stresses the importance of self-compassion and patience in this transformative journey. Wiest provides practical advice on setting long-term goals, developing healthy habits, and maintaining a positive mindset. For example, she suggests creating a vision board to visualize one’s goals and keep motivated. She also discusses the importance of surrounding oneself with supportive people and creating an environment conducive to growth. This might involve seeking out mentors or joining communities that align with one’s aspirations. Wiest shares success stories of individuals who have achieved self-mastery by overcoming self-sabotage. These stories serve as inspiration and proof that change is possible. She also provides a step-by-step guide for setting and achieving goals, emphasizing the importance of breaking down large goals into smaller, manageable tasks. Wiest encourages readers to celebrate their progress and learn from setbacks, viewing them as opportunities for growth. Conclusion “The Mountain Is You” is a powerful guide for anyone looking to overcome self-sabotage and achieve personal growth. Brianna Wiest’s insights and practical advice provide a roadmap for transforming self-destructive behaviors into opportunities for self-mastery. By understanding and addressing the root causes of self-sabotage, readers can climb their personal mountains and reach their full potential. The book is a testament to the idea that the obstacles we face are not meant to defeat us but to help us grow and become the best versions of ourselves.

War and conflict can significantly impact mental health, leading to increased levels of stress and anxiety. Effective management strategies are essential to cope with these challenges and maintain well-being. Strategies for Managing Stress and Anxiety 1.Limit Media Exposure Reducing the amount of time spent consuming news about the conflict can help decrease anxiety levels. Constant exposure to distressing news can exacerbate stress and create a cycle of anxiety. Feasibility : High. Limiting media exposure is a practical step that can be easily implemented by setting specific times for checking news and avoiding it before bedtime. Suitability : Suitable for most individuals, especially those who find themselves overwhelmed by constant updates . 2. Reach Out to Others Connecting with friends, family, or support groups can provide emotional support and reduce feelings of isolation. Sharing experiences and feelings can help alleviate stress. Feasibility : High. Most people have access to some form of communication, whether in person or through digital means. Suitability: Highly suitable, as social support is a well-documented buffer against stress . 3. Maintain a Healthy Routine Keeping a regular schedule for eating, sleeping, and exercising can help maintain a sense of normalcy and control. Physical activity, in particular, is known to reduce stress and improve mood. Feasibility : Moderate to high. While maintaining a routine can be challenging during conflict, even small efforts to stick to regular habits can be beneficial. Suitability: Suitable for most individuals, though those in highly unstable environments may need to adapt their routines . 4. Practice Mindfulness and Relaxation Techniques Techniques such as deep breathing, meditation, and progressive muscle relaxation can help reduce stress and anxiety. These practices promote relaxation and can be done anywhere. Deep Breathing Exercises: it involves taking slow, deep breaths to help calm the nervous system. This can be done anywhere and at any time. Try the 4-7-8 technique: Inhale for 4 seconds, hold the breath for 7 seconds, and exhale slowly for 8 seconds. Progressive Muscle Relaxation (PMR): It involves tensing and then slowly releasing each muscle group in the body. This helps reduce physical tension and promote relaxation. Start with your toes and work your way up to your head, tensing each muscle group for 5-10 seconds before releasing. Mindfulness Meditation: This practice involves focusing on the present moment without judgment. It can help reduce stress and improve emotional regulation. Sit quietly and focus on your breathing, noticing each inhale and exhale. When your mind wanders, gently bring your focus back to your breath. Body Scan Meditation: This technique involves mentally scanning your body from head to toe, paying attention to any sensations of tension or discomfort. Lie down or sit comfortably, close your eyes, and slowly bring your attention to each part of your body, starting from your toes and moving up to your head. Feasibility : High. These techniques require minimal resources and can be practiced in various settings. Suitability: Suitable for most individuals, though it may take some practice to see significant benefits . 5. Seek Professional Help Consulting with mental health professionals, such as psychologists or counselors, can provide tailored strategies and support for managing stress and anxiety. Feasibility : Variable. Access to professional help may be limited in conflict zones, but telehealth services can be an alternative. Suitability: Highly suitable for individuals experiencing severe anxiety or those who have pre-existing mental health conditions . Conclusion Managing stress and anxiety during war involves a combination of limiting media exposure, seeking social support, maintaining a healthy routine, practicing mindfulness, and seeking professional help when necessary. These strategies can help individuals cope with the psychological impact of conflict and maintain their mental health.

Volumetric Computed Tomography (VCT) scans have revolutionized medical imaging for humans, providing detailed 3D images of the body with minimal discomfort. However, when it comes to our furry friends, VCT scans aren’t typically used. Here’s why: 1) Anatomical Differences The primary reason VCT scans aren’t used on dogs is due to the significant anatomical differences between humans and dogs. VCT scanners are calibrated and designed to capture human body structures accurately. Dogs, on the other hand, have different bone densities, organ placements, and overall body structures that might not be accurately captured by a VCT scanner designed for humans. This can lead to less precise images and potentially inaccurate diagnoses. 2) Size and Positioning VCT scanners are built to accommodate the size and positioning of human patients. Humans generally have a standard size and shape that these machines are designed to handle. Dogs, however, come in a wide variety of sizes and shapes, from tiny Chihuahuas to large Great Danes. Positioning a dog correctly in a machine designed for humans can be challenging and may not yield the best results. 3) Motion and Sedation One of the key requirements for a successful VCT scan is that the patient remains still during the procedure. While humans can follow instructions to stay still, dogs often need to be sedated to achieve the same level of stillness. Sedation in animals can be more complex and carries its own risks, especially in a machine not designed for their use. This adds an additional layer of complexity to using VCT scans on dogs. 4) Specialized Veterinary Equipment Veterinary medicine has its own set of specialized imaging equipment, such as veterinary-specific CT and MRI machines. These machines are tailored to the needs of animals and are designed to capture the unique anatomical details of dogs and other animals. They provide the necessary adjustments and calibrations to ensure accurate and safe imaging for veterinary patients. 5) Radiation Safety The radiation dose and safety protocols for VCT scans are established based on human studies. Using these machines on dogs without proper adjustments could pose unnecessary risks. Veterinary-specific imaging equipment is designed with the appropriate safety measures for animals, ensuring that they receive the correct amount of radiation for accurate imaging without undue risk. BUT WHAT CAN WE USE TO SCAN OUR FURRY FRIENDS?! There are several imaging techniques specifically designed for veterinary use that can effectively scan dogs. Here are some of the most common ones: 1. X-rays (Radiography) X-rays are widely used in veterinary practices to create images of bones, organs, and other internal structures. They are particularly useful for detecting fractures, tumors, and foreign objects . 2. Ultrasound (Ultrasonography) Ultrasound uses sound waves to create images of the inside of the body. It’s commonly used to examine soft tissues, such as organs and blood vessels, and is particularly useful for diagnosing conditions like heart disease and abdominal issues . 3. CT Scans (Computed Tomography) CT scans provide detailed cross-sectional images of the body and are useful for diagnosing complex conditions, such as tumors, internal injuries, and bone disorders. Veterinary-specific CT scanners are designed to accommodate the anatomical differences of animals . 4. MRI (Magnetic Resonance Imaging) MRI uses magnetic fields and radio waves to produce detailed images of soft tissues, such as the brain, spinal cord, and muscles. It’s particularly useful for diagnosing neurological conditions and soft tissue injuries . Like CT scans, MRIs require the dog to be sedated or anesthetized to ensure they remain still during the procedure. 5. Nuclear Medicine This technique involves the use of small amounts of radioactive material to diagnose and treat diseases. It can provide information about the function of organs and tissues, which is useful for diagnosing conditions like cancer and thyroid disorders . Conclusion While VCT technology is advanced and highly effective for human diagnostics, veterinary medicine relies on equipment specifically designed for animals to ensure accurate and safe imaging. The anatomical differences, size and positioning challenges, need for sedation, and radiation safety concerns all contribute to why VCT scans aren’t typically used on dogs. Instead, veterinarians use specialized imaging tools that are better suited to capture the unique details of our beloved pets, ensuring they receive the best possible care.

After a lot of experimentation, scientists have developed a new method of imaging that captures 3D images of the human body using Volumetric Computed Tomography (VCT). Not only that, but it has kept improving and evolving… VCT scanners are now more powerful, quick, and stylish than ever. For anyone who has ever had to remain motionless for longer than five minutes (which is pretty much everyone), the fact that they can scan your body in a matter of seconds is fantastic news. VCT has come a long way, transforming from bulky and slow to sleek and fast. So, how does Volumetric Computed Tomography (VCT), a cutting-edge imaging technique, provide high-resolution, three-dimensional images of the human body while limiting radiation exposure and keeping patients comfortable and safe during the scan? This is the most amazing question to address first. Here’s how it works: As you gently pass through a large doughnut-shaped machine while lying down on a table, don’t be alarmed; it’s not as scary as it sounds. The machine continuously takes x-rays of your body from various angles as you pass through it. These images are then transferred to a computer, which assembles them into a 3D model of your body. The good news is that VCT scans are rapid and comfortable! There are no uncomfortable elements, such as radiation or sticks, to worry about. Plus, the images are incredibly detailed. Certainly! There are numerous applications for Volumetric Computed Tomography (VCT) scans in various industries, including: Medical diagnosis : VCT can detect and diagnose a variety of medical conditions, including cancer, heart disease, and neurological disorders. Treatment planning : VCT allows clinicians to plan and prepare for surgical procedures, radiation therapy, and other types of medical treatments by obtaining precise 3D images of the body. Monitoring illness progression : VCT can be used to track changes in the body over time, helping medical professionals monitor the progression of certain diseases and assess the effectiveness of treatments. Research : VCT can be used to develop and test new medical technologies and therapies, as well as study the anatomy and function of the human body. So, you might ask yourself how precise and reliable the 3D images generated by Volumetric Computed Tomography (VCT) scans can be… VCT scans produce accurate, dependable, and highly detailed 3D images of the body. Bones, organs, blood vessels, and tissues are all incredibly clear for doctors to observe. It’s like having a clear window into the inner workings of the body without having to undergo any invasive procedures. Therefore, you can be confident that if you require a VCT scan, it will provide your doctor with incredibly accurate and useful information to help with your medical diagnosis and treatment. What about the risks associated with this machine?? VCT (Volumetric Computed Tomography) scans are typically regarded as safe, non-invasive, and have few adverse effects. However, there are a few potential risks and considerations to keep in mind, such as: Radiation exposure : Ionizing radiation, which is present during VCT scans, may occasionally raise cancer risk. A single VCT scan normally exposes the patient to a small amount of radiation, which is unlikely to cause harm. Allergies : Some individuals may develop allergies to the contrast dye used in VCT scans. Symptoms can include hives, breathing problems, and itching. Although rare, this can sometimes be treated with medication. Claustrophobia : Some people may feel anxious or claustrophobic during the VCT scan, as it involves lying still in a narrow tube for several minutes. However, this can often be managed with relaxation techniques or medication to help you feel more comfortable. Pregnancy : VCT scans are generally not recommended for pregnant women, as they involve exposure to ionizing radiation that can potentially harm the developing fetus. If a VCT scan is necessary during pregnancy, your doctor will take precautions to minimize radiation exposure to the fetus. Overall, while VCT scans are generally safe and well-tolerated, it’s important to discuss any potential risks and concerns with your doctor before undergoing the procedure. Fun fact about VCT scans : No matter how sophisticated VCT technology may be, it still can’t be used for dogs and is only applicable to human patients. So, for the time being, we’ll just have to settle for standard dog X-rays. Check this article for more details on why it can't be used for dogs 😆 .

The story of ultrasound exploration is one of invention and perseverance, driven by an attempt to discover the secrets of the human body. Researchers have pushed the boundaries of science to explore the potential of sound waves for medical imaging, from the creation of sonar technology during World War I and II through the pioneering work of Karl Dussik in Austria. This road of discovery has resulted in a revolution in medical practice, with ultrasound now being used to diagnose and treat a wide range of diseases. Join us on a fascinating tour through the history of ultrasound to see how this extraordinary technology has changed the appearance of modern medicine. To begin, understanding how ultrasound works will help us appreciate the incredible power and promise of this remarkable technology. So, to begin, consider the following question: What is the procedure of an ultrasound?

These strong rays have been used by doctors and scientists for almost a century to gaze into the mysteries of the human body and beyond. But did you know that X-rays were found entirely by chance ?  In 1895, Wilhelm Conrad Roentgen, a German physicist, was experimenting with cathode rays (aka electric currents) when he noticed an unusual glow coming from a nearby screen. He had no idea that this unintentional discovery would forever revolutionize the world of medicine! Radiation such as X-rays can travel through the body. They are invisible to the naked eye and cannot be felt. The energy from X-rays is absorbed in varying rates by different regions of the body as they move through the body. After the X-rays have passed through, a detector on the other side of the body collects them and converts them into an image. Dense portions of your body, such as bone, that X-rays find difficult to get through, appear as distinct white patches in the image. Softer tissues that X-rays can easily pass through, such as your heart and lungs, seem darker. So, what’s the true purpose of X-rays? They are commonly used for a variety of evaluations, of which we shall highlight a few: Dental X-rays are used in dentistry to obtain images of the teeth and surrounding tissues, which aid in the diagnosis of oral health concerns and treatment planning. Cancer Treatment: a type of radiation therapy that uses high doses of radiation to eliminate cancer cells in specific parts of the body. Veterinary Care: utilized in veterinary medicine to diagnose and treat animals, assisting veterinarians in the detection of fractures, cancers, and other health problems. Industrial inspection is used to inspect machinery and infrastructure in the industrial sector, assisting in the detection of flaws and the prevention of accidents. Forensic Science: a branch of forensic science that examines the evidence and reconstructs crime scenes to assist in identifying victims of crimes and accidents. Bone Density Testing: used to assess bone density and aid in the diagnosis of osteoporosis and other bone-related diseases. The chart below provides additional information about the medical applications of X-rays:

I’ve always thought that our energy is limited (due to the physical laws of thermodynamics, where it states that energy is neither created nor destroyed, it’s only transformed) and that when we work around 10 hectic hours a day, there’s nothing to do more than go home, eat, watch some tiktoks/reels, and then sleep. I know that our bodies and minds can feel depleted after long periods of exertion, but this feeling is not always an indicator that we are out of energy. Little by little, I am now convinced with the contrary to this theory. It’s not that our energy is finite, but what we can really do is to refresh ourselves to access the energy in us that we always had but never used. Imagine your energy is 100%/day. All your life, you thought that you were using 90-95% of your energy by going to school and then studying after-school, or during the collage days, or even when you started working. The most hectic phase is the work phase, where you are now stuck in adulthood and you have no escape. But this phase will be the best one if you knew how to play it. You are actually using only 50% of your true energy. (ps: I made up this percentage… but let me explain) Now as I am writing this article, I was work-travelling, I woke up today at 4 am, worked on some urgent tasks before going to the hospital, went to the hospital at 8 am and then worked till 6:30 pm. Then I went to the hotel, took a 1-hour rest. And now I am eating lunch and writing this article. When I reached the hotel, I was tired as f**k. I just wanted to take a shower and then sleep, but then I remembered something that always motivated me. (I heard David Goggins talk about it in a Podcast) Imagine when you die, the angels at the gates go through a list of your traits and qualities that you had during your lifetime, and they mention a top tier qualities that you’ve never imagined you will ever have or even mention accomplishments you’ve never thought that you would achieve something near to them. You tell them that they are describing someone else, and this person is not you. They reply to you that this person is the one you would have been if you worked enough on yourself. CHILLS. Imagine not being able to be the best version of yourself, just because you didn’t choose to…you always have the choice, but somehow you find an excuse to not do anything to make yourself better. Or even convince yourself that sending some emails or doing some tasks during the work day is enough to make you excel or reach this version of yourself. So i got up, feeling a whole new energy in me (although I didn’t sleep). I went outside of the hotel to the nearest restaurant, and now i’m finishing this article. After that I will continue working on my Running V-log project that I am currently working on. Step by Step. But the most important thing is to know that you will reach what you want one day if you make enough effort to accomplish it and make less excuses to run from it. The key takeaway is that while our physical energy might have limits, our mental and emotional energy can be optimized through various strategies. By adopting a proactive approach to energy management and changing your perspective of how you see things, you can unlock your full potential and achieve greater productivity and fulfillment.