Friday, 11 July 2014

Love, Friendship and a Passion for Running

As a kid growing up I was always fascinated by sports but there was always something about running that I got hooked on to and it has stayed with me always, even though there have been times in my adult life when patience, low pain threshold and just down right lazy have gotten the best of me. In the past nine (9) months or so, I have re-discovered my passion for running, and although it was a real struggle in the early months. Today, I am (67) pounds lighter and running; my passion, my time away from the madness; is back and it feels great.

In this blog, I want to share three (3) things about my fitness journey that you may find useful.

Love
It’s not often you get to share your passion with the one you love and enjoy

doing that passion together, to the extent that you break into laughter or broad smiles just thinking of the next opportunity to do it all over again. If you are as lucky as I have been in the past nine (9) months, you would have found love like I did in Patrice Wilson-McHugh, rediscovered my passion for running and then found out the two are one and the same.


Friendships
Sonic Steppers Running Club is the newest of many recreational running clubs in Jamaica and it’s where I have formed some of the best friendships I have had in years. Simply put, our mission is to provide runners with varying levels of fitness and proficiency, as long as they are committed to achieving a healthy lifestyle while having fun through friendly competition.

Patrice loves running so much she formed Sonic Steppers Running Club just so that our friends could share in our passion to get fit and enjoy an active lifestyle, all while having mad fun while doing it.

Seven (7) running tips for new runners

Get the right running shoes
Wearing the right running shoes is the key to comfort and injury prevention. Visit a running specialty store to get fitted for the right running shoes for your foot type and running style. Also, make sure you don't run in worn-out running shoes – they should be replaced every 300-400 miles

Make sure you warm up and cool down
A good warm-up signals to your body that it will have to start working soon. By slowly raising your heart rate, the warm-up also helps minimize stress on
your heart when you start your run. So you should start your runs with a brisk walk, followed by very easy jogging for a few minutes. The cool down allows your heart rate and blood pressure fall gradually, so it's important that you end your run with a slow 5-minute jog or walk.

Learn the proper upper body form
Improper upper body form can lead to pain in your arms, shoulders, neck, and back. Try to keep your hands at waist level, right about where they might lightly brush your hip. Your arms should be at a 90 degree angle, with your elbows at your sides. Keep your posture straight and erect. Your head should be up, your back straight, and shoulders level.

Don’t worry about pace
As a beginner, most of your runs should be at an easy or "conversational" pace. You should be able to breathe very easily and carry on a conversation. Don't worry about your pace per mile -- if you can pass the "talk test", you're moving at the right speed. Starting out with this type of easy running will help prevent overtraining and overuse injuries.

Try a run/walk approach
Most beginner runners start out using a run/walk technique because they don't have the endurance or fitness to run for extended periods of time. The run/walk method involves running for a short segment and then taking a walk break. As you continue with a run/walk program, the goal is to extend the amount of time you're running and reduce your walking time.

Don’t do too much too soon
New runners sometimes get too enthusiastic and anxious to get started and end up increasing their mileage too quickly -- which can lead to injury. Don't increase your weekly mileage by more than 10% each week. By building up slowly, you can save yourself pain and frustration, and still reach your goals. Use common sense and follow a beginner training schedule determine how much you should be running. If you'd like to do more, you could always supplement your running with cross-training exercises such as swimming or biking.

Breathe in through your nose and mouth
Some new runners assume they should breathe in only through their nose. You actually want to breathe in through your nose and mouth to make sure you're getting enough oxygen to your muscles while running. Taking deep belly breaths can help prevent side stiches, which are a common issue for new runners.
I think Steve Prefontaine put love, passion and running together best when he said, “Over the years, I've given myself a thousand reasons to keep running, but it always comes back to where it started. It comes down to self-satisfaction and a sense of achievement.”


Now you know why I have been so absent from my blogspot but I am back and have lots to share with all of you so keep watching this space, the Renaissance Man coming at you with lots of stuff.

Enjoy your day and one love as always!

You can find me on twitter @maninja2 or Facebook Donovan White


Broadband & Sustainable Development: Why we must Collaborate

Contributed By: Columbus Communications | www.columbus.co

Over the past decade, our region has benefited from a fundamental shift in its technological infrastructure.  This has resulted in a significant increase in the use of new technologies, applications and devices both at work and in homes. The continuing development of broadband and information and communications technologies (ICTs) has created an array of exciting opportunities for governments, businesses, institutions, and individuals. At the most basic level, it has positively transformed our ability to create, communicate and collaborate with anyone from our next-door neighbor to a companion, colleague or customer half a world away.

Even so, there is still much to be done to fully realize the transformative impact that broadband and ICTs can have on our region. Last year, during World Telecommunications Day, we emphasized the need for stakeholders to look at the industry from a more collaborative vantage point. We outlined why the region needs to work as a collective to define and execute a broad, efficient technology strategy that would address and challenge the barriers to sustainable development in the Caribbean and Pan-American region.

A year later, we feel it necessary to reiterate these same sentiments, for there still exists a miscalculated reluctance to embrace and exploit the changing technological landscape, and create an enabling environment in a rapidly evolving broadband era.

As service providers, companies like Columbus realize we are not exempt from this shared responsibility. Acting on that understanding, each day we work to expand and improve the underlying networks that make this technological revolution possible, equipping our region with the foundation necessary to develop its culture and economy. Competition aside, we have taken a bold approach to collaboration and have developed cooperative relationships with competing entities to pool resources, allowing us to expand, innovate, enable and serve in a way that the region has not previously witnessed.

As a demonstration of this spirit of “co-opetition”, this year Columbus embarked on two separate joint expansion ventures; one with Cable and Wireless, as well as a more recent alliance with Ocean Networks – each of which contributes to our significant sub-sea expansion activities in the region.  Each alliance has made the region significantly more attractive for investors and has created opportunities for commercial development.

We believe that these actions represent another critical stage in the ongoing development of regional connectivity - opportunities which are boundless.

Our endeavors, however, are often dependent upon the actions of others. In order for us to truly create the positive changes that the region is demanding, we need to develop our relationships with others in both the public and private sectors; we need to speed up response times from regulatory agencies; we need to lower entry barriers that inhibit involvement in any given country’s ICTs and infrastructure development; and, ultimately, we need to change negative misconceptions of technology’s place in our digital world.

Raising awareness and inciting administrative bodies to drive public investment in broadband would boost confidence in private investors to do the same.  Too often we see investments such as the ones we have made met with mistrust; a reluctance to enable change, and perhaps most significantly, a failure to take advantage of the opportunities that the network provides.

Hand in hand with infrastructure development is the need to enhance the digital competency of the region. Initiatives like TechLink – community technology training initiatives of the BrightPath foundation– exemplify the pressing need for raising technological awareness, and works to ensure that the region produces and directs its own digital content and technologies.

Columbus will continue to support these types of training initiatives as they focus on teaching “digital natives” and “immigrants” alike how to practically apply their digital devices and use them for personal, educational or business-oriented purpose; they are meant to encourage the productive application of broadband and ICTs to create content and therefore manifest their local culture, knowledge and general intellectual property.

Moreover, we continue to extend our support to the development of community access points – also known as Internet exchange points (IXPs) – that likewise advance the production of local content. IXPs are centers of interconnection, where multiple Internet Service Providers (ISPs) come together to exchange customer network traffic. They eliminate the need for foreign IXPs and therefore have a considerable, positive impact on our region’s bandwidth, as well as its associated latency and cost. Aside from these quantifiable advantages, there are the simultaneously tangible and intangible benefits of increased content creation, which is, perhaps, the ultimate object of constructing IXPs; local content fosters communities, increases digital literacy, exposes our region and advances society overall.

To echo the views we shared on this important day last year, we have to recognize that enablement begins with technology adoption by society as a whole. To ensure that our region utilizes broadband and ICTs in a sustainable manner, each one of us – from the service providers to the government officials – has to create an environment in which technology is valued and utilized. Doing so is the only way to effectively progress and secure a better tomorrow for our region.

Follow Columbus Communications on Twitter @ColumbusComm  

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Thank you Columbus for sharing your usual thought provoking OpEds on World Telecommunications and Information Society Day. I invite my readers as always to feel free to share your thoughts as always or post online, we must as a region begin to break the back of this digital divide.

One love, always!

Follow me on twitter @maninja2

Tuesday, 21 May 2013

Brigitte Foster-Hylton has maximum praise for much-maligned coach Francis


By Laurie Foster
The MVP Track Club super coach, Stephen Francis has guided athletes who have churned out elite level medals in a way unthinkable prior to the 2008 Beijing Olympics. All this has been accompanied with a style that has been described as “dictatorial”, “autocratic” and having little regard for opinions other than those given birth by him. His alleged confrontational and “my way or the highway” stance has had its well-chronicled problems. His undoubtedly brilliant coaching career has been clothed in controversy.

Against this background, this writer sought out MVP stalwart, Brigitte Foster-Hylton, the club’s first recruit in their “train at home” initiative, to get a perspective on the much-maligned Francis. She speaks of her introduction and first impressions. “I was from the outset very impressed, I found him to be very committed, willing to make sacrifices and go the extra mile to ensure our success.” She also gave her new coach credit for steering her to accomplish her first objectives – becoming a professional and making the team to the Sydney Olympics.

Asked about Francis’ strengths, the 2009 100mh world champion said,”He is extremely intelligent and
always seeking new knowledge to improve our performance, he is a technical expert enjoying success at the highest level in a range of events….a great motivator and knows what it takes to bring out the best in his athletes not only through technical preparation but also by keeping them focused, motivated and driven.” What about his weaknesses? Foster responded, “he gives too much of his time and resources to his athletes particularly those who are less fortunate, until they have made the break through.”

The obviously inspired former Commonwealth and Pan American champion who admits that Francis’ coaching methods were integral to her national record of 12.45 and her outstanding achievements of 2009, was requested to address the public perception of Francis and the battering he has received.  Again she was stout in defence of a coach whom she thought was principle-based, “I don’t agree that he gets a battering…. once you are successful at the highest level in a very competitive business and have strong opinions and are outspoken, there are persons who will disagree with you….. I think as a society we need to be able to disagree without being disagreeable.”

The feeling was that there must have been patches of difference in opinion and Brigitte was asked how free she felt to express herself. The now retired Foster was prepared, “ I have never had a difficulty finding a resolution to a difference of opinion…if it was important we would decide who should make the decision,  and once that decision was made we would both support it with our best efforts. I never felt constrained in discussing any issue or views I had with him,”

It was necessary to delve into that often discussed  ‘’my way or the highway attitude.”  Foster never
flinched, suggesting that she never experienced that, adding, “we had a way of resolving differences which worked well for us.” Predictably, she spoke of being comfortable in her coaching environment, “We had common goals, common objectives and a common agenda.”

Lastly, her advice to a young athlete seeking to join MVP?, “He is an excellent coach who can help to achieve their true potential but it requires discipline, hard work and respect for his program.”
In her view there was no single reason for the exodus of athletes to join the Racers group, “Every heart knows its own sorrows and each person has to do what they think is best…..”

It is obvious that Brigitte Foster-Hylton has unswerving respect for and total commitment to her coach. 

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Laurie Foster is a Sports Journalist with first class credentials and a long time friend. You can find him on Facebook | Laurie Foster or read his weekly column in the Sports Globe - Foster's FairPlay 

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Until we catch up again... walk good!

One Love.

Follow me on twitter: @maninja2 
Find me on Facebook: Donovan White 

Friday, 17 May 2013

Our region’s biggest innovations are still no match against its biggest challenges. So what now?


Technology, almost a decade later – Our region’s biggest innovations are still no match against its biggest challenges. So what now? 
Contributed By: Columbus Communications | www.columbus.co
The Digital Divide
Over the course of the past decade, major headway has been made in terms of technological innovation in the telecommunications industry. Between advancements in both submarine and terrestrial fiber (optic), broadband technology, cloud services, and information and communications technology (ICT) in general, industry leaders have managed to further technological capacity significantly. Unfortunately, however, the desired benefits of these breakthroughs have not shared the same vaulting success as the technology itself, particularly in much of the developing world.

Due to a lack of cohesiveness within both the public and private sectors, a slower than desired response from regulatory agencies, high entry barriers, widespread poverty, and a perceived stubborn refusal to implement change, many regions – especially those in the Caribbean and Latin America [LATAM] – have lagged in joining the globalized knowledge economy. As the industry moves forward, it becomes less a question of invention and more about implementation; rather than focusing their efforts solely on devising the next big thing, organizations on every level must now work to bridge the gap created by the ever-present “digital divide,” a term that denotes the inability that exists in regions where ICT and broadband are unequally accessible, or simply not utilized to be most effective, throughout entire populations.

The foremost issue with digital usage in these regions is that it has been directed almost exclusively at mainstream consumers, which has not led to a profound impact on all areas of society. This is a problem for two reasons in particular: one being that low-income segments are often unable to benefit from the services being offered, as PC-home penetration still plagues a sizeable portion of the populace; and two being that without the involvement of stakeholders at large, the market would be mainly entertainment-based with no focus on the industry’s realizable potential – nation-building.

The Disconnect Between Technology and Accessibility
In and of itself, broadband and ICT are now considered to be essential resources – alongside such things as water, transportation, healthcare, etc. – in this modern, globalized society. Though, while its necessity is obvious in today’s world, it is a need that is not easily met in the Caribbean and LATAM.

As active participants in the region's telecommunications industry, Columbus Communications has had ample experience identifying many things in these areas that are desideratum.

“Quite frankly,” said Columbus’ CEO, Brendan Paddick, “as you travel in countries like Nicaragua, Guatemala, Honduras, Costa Rica, Columbia – you name it – you see a lot of needs.”

Yet, while the situation is apparent enough, Paddick’s remarks reiterate the state of deprivation that exists in many places throughout these regions. Whether it is impoverishment, lack of a sufficient healthcare system, or unequipped educational facilities, there are a number of critical issues that need to be dealt with in these developing countries.

The thing that many people fail to recognize or simply take for granted, however, is the important roles that connectivity and technology play as these regions attempt to move forward and solve their problems. Embracing ICT and broadband technologies is both a cause and consequence of economic growth, and it should come as no surprise that increased wealth subsequently spawns – or enables access to – an increased pool of resources.

As of now, however, digital awareness in the Caribbean and LATAM is at a relative low compared to developed countries like the United States. Take, for example, that 96.3% of U.S. households at least have access to wired broadband, while countries like Trinidad and Tobago and Panama have an Internet penetration percentage of 53.2 and 43.4, respectively. That means that almost an entire population is connected in the U.S., while less fortunate countries in the Caribbean and LATAM generally hover around or well below a 50% connectivity rate.

Access, however, is not simply dependent upon the available technology, but upon its widespread recognition and understanding, proactive deployment and affordable pricing. While companies like Columbus do their best to penetrate regional markets and make their technology and services available, their success is largely dependent on the willingness of others to join them in their mission as enablers.

“Similar to many developed countries,” said company president and COO, John Reid, “broadband is not ubiquitous. There are still many rural areas that don't have access, or at least access to "real” broadband (i.e., they have dial-up). So, the challenge for many governments and the private sector is to extend the network cost effectively to reach these under-served areas.”

The process to both adopt these strategies and subsequently enable sweeping accessibility, therefore, is not as simple as its description may imply. It is a slow, arduous task that requires the cooperation of both the public and private sectors to define goals and identify cost-effective solutions. Nevertheless, it is clear that all stakeholders must make a collaborative effort and undertake a holistic approach to address these similar objectives, rather than try to attempt to find individual solutions to the same challenges.

Breakable Barriers to a Brighter, Healthier, and Stronger Society
A major deterrent to enabling access in the Caribbean and LATAM regions is the general lack of a strategic vision for the future at an administrative level. Even where it is possible for the available technology to be introduced, it is either improperly utilized or not used at all. Governmental bodies, however, have the power to raise awareness and promote the widespread usage of ICT, which if done in an effect manner, can lead to the development of a healthy information-based society. 
States that have adopted mechanisms such as e-government, e-commerce, e-health, and e-learning are at a greater advantage to affect digital competency, as each of these are important drivers of increased broadband and ICT adoption. Public investment in such an infrastructure, alongside policies that promote universal access and thus lower entry barriers to those very services, would not only benefit the industry, but would give an incentive for private investors to follow suit. This, in turn, would spur demand, create jobs and, therefore, simultaneously boost a nation’s economic and social welfare.

Organizations that adopt ICT solutions – especially in countries where many owners and operators still abide by more traditional, less efficient modes of dealing with critical information – prompt others to follow suit, and thus initiate a snowball effect that subsequently leads to increased productivity and decreased costs of doing business in those regions. Effectively inducing small, medium, and large enterprises to integrate ICT and broadband into their own infrastructures is, according to Reid, however, a “larger challenge,” and can “best be described as a work in progress.”

That is not to say, however, that no progress has been made to facilitate these initiatives throughout the Caribbean and LATAM regions. Institutions such as the Caribbean Association of National Telecommunications Organizations (CANTO) and the Caribbean Telecommunications Union [CTU] each work closely with government ministries to implement broad strategies that, in effect, increase both ICT and broadband usage, as well as aid in spreading access to these technologies in more remote regions.

These organizations thus work as facilitators of regional growth – economically, socially, and culturally – by targeting policy-makers, broadcasters, regulators, operators, and so forth in order to optimize the potential returns from and instill the importance of ICT and broadband technologies. In effect, they each strive to be enablers for marginal or otherwise underserved groups, and build demand for information and telecommunication services.

CTU, for example, operates an ICT Roadshow Initiative that travels from country to country and encourages governments, businesses, institutions, and individuals to “harness the power of innovation.” Through its endeavors, the organization acts as a sort of technological ambassador, as it attempts to expedite nationwide transformations by encouraging and enabling the switch to an information-based society.

As well as these initiatives, companies like Columbus have been working hand-in-hand with regulators to find cost-effective infrastructure solutions to further enable access.

"The continual reduction in the cost of network construction," said Reid, "has resulted in a gradual improvement in access for the rural areas of countries […] Wireless technologies may present the best solution. The lower cost associated with a wireless infrastructure may be more appropriate as a broadband access solution in remote areas, rather than constructing a higher priced fiber infrastructure."
Therefore, if all varieties of stakeholders adopt and attempt to perpetuate the use of ICT and telecommunications technology, entire nations would begin to develop sustainable infrastructures and effectively rise from the rubble in which they currently abide. People would begin to see how these technologies are not just meant for the privileged and serve a greater function than to surf the web or watch one’s favorite television show; schools could offer students more universal educations, doctors could help patients from a distance, or governments could spread messages to the remotest of regions.

Technological implementation strategies can thus give hope to otherwise destitute regions throughout the Caribbean and LATAM. Much like the message offered by Columbus’ mission statement, nations would enable, rather than predict, the future.

Columbus International Inc. is a privately held diversified telecommunications company based in Barbados. The Company provides digital cable television, broadband Internet and digital landline telephony in Trinidad, Jamaica, Barbados, Grenada and Curacao under the brand name FLOW and in St. Lucia, St. Vincent & the Grenadines and Antigua under the brand name Karib Cable. Columbus also provides corporate data and cloud based services under the brand Columbus Business Solutions. Through its wholly owned subsidiary, Columbus Networks, the Company provides capacity and IP services, corporate data solutions and data center hosting throughout 27 countries in the greater Caribbean, Central American and Andean region. Through its fully protected, ringed submarine fiber optic network spanning close to 18,000 km and its 24,000 km terrestrial fibre and coaxial terrestrial network, Columbus' 2,400 plus professionals provide advanced telecom services to a diverse residential and corporate client base of over 550,000 customers. Visit www.columbus.co 


Follow Columbus Communications on Twitter @ColumbusComm  @ColumbusNS

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Thank you Columbus for sharing this piece, certainly thought provoking on this day... May 17, 2013 recognized globally as World Telecommunications and Information Society Day. Feel free to share your thoughts as always or post online, we must as a region begin to break the back of this digital divide.

One love, always!

Follow me on twitter @maninja2



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