Saturday, April 28, 2012

Simple Tip of The Day

"Simple Tip of the Day"--♥-- 

Create some quiet time.



If you’re susceptible to mood swings, stress, anxiety or feelings of being overwhelmed – meditation will help you clear your mind and feel more in control. From my experience, I can say that meditation has strengthened my immune system – I get ill less, have more energy - and I’m sure my memory is improving too. Give it a try...turn off your gadgets, find a quiet spot, close your eyes and breath. Let thoughts come and go, don't try to hang onto anything. Just 5 minutes every few days can make a big difference. Namaste....



Friday, April 27, 2012

Gardening is Good Exercise!

Turn Your Garden Into a Natural Gym-Gardening is Good Exercise!

Gardening is fabulous exercise because it incorporates many of the components of a moderate to intense fitness routine, such as stretching, repetition moves and even the resistance principles similar to lifting weights. As you cultivate your garden you’re also reducing stress, lowering blood pressure and cholesterol and burning calories.
You’ll also be improving your balance and flexibility, keeping your mind sharp, increasing your energy, stamina and strengthening your heart---overall improving your quality of life!

A person who weighs about 150 pounds and spends at least 30 minutes a day performing moderate to intense gardening can burn 150-200 calories. Of course this isn’t just standing there watering the flowers, but weeding, digging, hoeing, raking, etc. As you garden many different muscle groups are being used. Squatting, bending and lifting works your glutes, hamstrings, thighs, core and back muscles. Lifting and reaching, pushing and pulling works your upper body, some lower body muscle groups and your mid-section. Being outdoors preparing the soil, weeding and planting in your garden help you achieve a meditative state which is good for the brain, helps sharpen memory and relaxes the mind while you forget about the normal stresses and anxiety of everyday life.

Gardening Exercise Tips:
  • Begin with a simple warm up exercise (stroll around your garden a few times.)
  • Stretch a few minutes and take breaks to stretch between heavy gardening tasks.
  • Focus on breathing deeply and make sure you don’t hold your breath during strenuous activities.
  • Alternate limbs (ex: when raking put your left foot forward and use left hand on the lower part of the handle, switch foot/hand periodically.)
  • When lifting bend your knees and keep your back straight.
  • Vary your gardening duties, don’t overdo any specific task.
  • Listen to your body, avoid any activity that is painful.
  • Take breaks whenever needed and stay hydrated.
  • Aim for at least 30 minutes of gardening in the beginning. This can be broken up into smaller 10 or 15 minute sessions.
  • Take some time to smell the roses!
Typical Calories Burned During 30 Minutes of Gardening:
(based on 150 pound person)
  • Mowing the lawn with a push-mower --250
  • Planting trees--200
  • Weeding--200
  • Watering the lawn--70
  • Raking --165
  • Clearing land--235
  • Bagging leaves--170
  • Chopping wood--275
  • Digging, tilling--220
And by comparison:
*Watching TV--35
*Sleeping--36

Friday, April 13, 2012

My Meniscus Repair Surgery

April 12th, 2012, 11:30 a.m.
I’m heading over to the Hospital for Special Surgery in New York City soon to have the meniscus tears in my right knee repaired.  http://www.tout.com/m/o4m0xc --- It’s been months of pain, limited range of motion, swelling, better one day, hurting the next, not being able to run, jog, lunge, squat, kick-box, do yoga, and sometimes waking up during the night with pain. The last 3 months have been a complete lifestyle crimp, a cautious, slow-motioned existence, many days feeling like an old lady who has to be careful going up and down a simple step. Something I never worried about.  (Yeah, welcome to middle-age, I know.)
I learned that meniscus tears are quite common, especially in the sports world. They sometimes heal on their own and sometimes they don’t, as in my case. Jeremy Lin, the Knicks basketball player, recently had the same procedure and I serendipitously found his doctor, IN MY NETWORK, Dr. Answorth Allen. 

Dr. Allen
According to MedicalNet.com:   http://www.medterms.com/script/main/art.asp?articlekey=14859
Meniscus injury: Injuries to the crescent-shaped cartilage pads between the two joints formed by the femur (the thigh bone) and the tibia (the shin bone). The meniscus acts as a smooth surface for the joint to move on. The two menisci are easily injured by the force of rotating the knee while bearing weight. A partial or total tear of a meniscus may occur when a person quickly twists or rotates the upper leg while the foot stays still (for example, when dribbling a basketball around an opponent or turning to hit a tennis ball). If the tear is tiny, the meniscus stays connected to the front and back of the knee;  ** if the tear is large, the meniscus may be left hanging by a thread of cartilage. The seriousness of a tear depends on its location and extent.
***That’s the type of tears I have, hence the surgery.

A few weeks ago I saw one of the first of a few different doctors for this injury. I point blank asked him, “What are my options?”  He point blank told me, “You can live with it and it will probably get worse, or you can have the surgery, fix it, and be better than ever.”  The thought of never being able to jog or do the physical activities that I love so much, and since my livelihood is fitness training, I knew I had to opt for the surgery. 
I’m feeling anxious, as this is the first real operation I’ve ever had, but eager to get back to my normal activities with a healthy knee. They predict 4-6 weeks for a full recovery, with exercises I’ll do on my own as well as physical therapy. I definitely get the impression that one must work hard to make this type of surgery a complete success.  That’s what I’m going to do, and aiming to document the journey.

2:45 p.m.
My items packed, crutches in hand, I head downstairs to the street and hail a cab. My driver was curious and asked me if I was going to pick someone up from the hospital.  “No, I’m going over for knee surgery.”  “You?” he asks.  “Yes, me.”  He then proceeded to wish me luck in Yiddish and made me laugh, which eased my anxiety. 
A total stranger expressing his concern was just what I needed right then!


My Cabbie!---- http://www.tout.com/m/q677zo

3:30 p.m.