Information About Back Pain

Degenerative Disk Disease (DDD) is the most common catch phrase for back pain.  It afflicts many people and can be very painful and frustrating.  It occurs naturally as we age but can be aggravated or induced by trauma, injury, heavy lifting, obesity and heredity.  Nearly everyone experiences some disc degeneration after the age of 40.  Some people may even have some degeneration but don't have any symptoms.  DDD is not actually a disease but a condition where there is a breakdown in the disks.

"Part of the confusion probably comes from the term "degenerative" which implies to most people that the symptoms will get worse with age.  The term applies to the disc degenerating, but does not apply to the symptoms.  While it is true that the disc degeneration is likely to progress over time, the low back pain from degenerative disc disease usually does not get worse and in fact usually gets better over time.  Another source of confusion is probably created by the term "disease", which is actually a misnomer.  Degenerative disc disease is not really a disease at all, but rather a degenerative condition that at times can produce pain from a damaged disc."

Exercise can help prevent, and relieve back pain.  Most people with low back pain reduce their activity to avoid the discomfort and that is very understandable.  Others want to stretch to help relieve the back which may help in some circumstances but  can further traumatize strained muscles.  My solution is to strengthen the muscles that support your spine.  Avoiding movement or holding the back in a fixed position for too long can have an adverse affect on your healing and even cause other compensation issues.  The remedy is to pick the right exercises and strengthen your core.  Exercise in a controlled and progressive environment can help heal the back by bring blood to the injured area.  

Here are some exercises that can help you strengthen your core.

Dead Bug Series-  Lay on floor with feet on the floor, compress abdominal wall then alternate picking up  feet.  Do not let your body shift or  allow your low back lift off the floor as leg lifts up.  Vary timing for more of a challenge

Dead Bug-Start with legs in the air, alternate slowly dropping one leg towards the floor.  Avoid quick movement.  As leg is dropping concentrate on pulling in abdominals to avoid back lifting off the floor. You can also length the leg as it drops down towards the floor for an added challenge.

4-Part back stability series.  Lay on back,  Flex spine and curl up.  Press hands against  legs and  simultaneously pull knees into hands creating an isometric contraction.  Hollow and compress abdominals.  Hold for 15- 30 seconds depending on strength.  If you are straining at your neck, place a pillow under upper back for support.  

Part 2-Same starting position but arms are pulling and legs are pushing away to create the isometric contraction.  Hold  15-30 seconds

Part 3 and 4- Using opposing forces, push with one arm and pull with the other.  Keep shoulders square and  thighs parallel.  Hold on one side for 15-30 seconds and then repeat on other side for the same amount of time.   Thanks to my lovely model Theresa.  She is amazing.  Repeat this series 3 times.  

 

Don't Sweat It.. . . Not

This article was inspired by my workout today.  We did all lower body exercises with a 20 LB. weight vest on. Oh my.  It is a killer and every time I do it I sweat a ton.  As I removed my vest I noticed a distinct pattern on my top.  It was a heart.  I thought "How appropriate."  I love to sweat.  We all should "love" to sweat and there are many benefits to getting a little soggy when you train hard.

I asked my husband what shape he saw and he said "Mickey Mouse flexing."  For the sake of this article  look for the heart.

• Sweat is like you body's air conditioning system.  It cools you down when you body gets overheated by exercise.
• Sweating is very cleansing.  Because circulation is increased during exercise, many toxins and impurities may exit your body through your skin.
• Sweating can help your skin.   When pores open up and it allows dirt and impurites to leave on the surface layers.
• Effective exercising and sweat go hand in hand and those things can reduce stress.
• Can also possibly help with your immune system.  As the body works hard it produces more white blood cells which in turn can help you keep from getting sick.

Don't worry about your hair or clothes.  Just get out there and sweat a little.

DO IT NOW!!!!!

Helping Kids Eat Healthy

Childhood is the time when kids establish eating patterns that can last a lifetime. Teach your children how to make informed nutritious food choices with these suggestions from Jennie McCary, MS, RD, LD, community nutritionist for the Albuquerque Public Schools and chair of the New Mexico Action for Healthy Kids.

Kids Need 5 A Day

Help children get at least five servings of fruits and vegetables each day with these strategies.

• Keep fruits and veggies readily available where kids can see them (e.g., on the counter or table) and leave washed, cut, ready-to-eat produce on the top shelf in the fridge.
• Involve kids in meal planning and preparation. Let younger children wash spinach, tear up lettuce or peel carrots. Teach older kids how to use a knife safely by cutting veggies to toss into a stir-fry.
• Make fruit beverages. Fruit smoothies are popular with kids and when made with yogurt or milk can also be a great way to add more calcium.
• Freeze fruits. Frozen grapes and melon are a fun, refreshing treat for kids, especially on hot summer days.
• Play hide-and-seek with fruits and veggies. Blend cooked cauliflower or sweet potatoes into traditional mashed potatoes, or shred carrots and zucchini into spaghetti sauce.
• Start a small garden. Most kids will eat vegetables they helped grow.

The Importance of Breakfast

A basic breakfast should be a balance of carbo-hydrate, protein and fat from two to three food groups: for example, try serving a whole grain, low-fat milk and fruit. But don’t get overwhelmed by the task of making a traditional breakfast. Leftovers or grab-and-go items, such as squeezable yogurt and a granola bar, work as well as more conventional fare. Foods that can be eaten on the go include a mini bagel with cream cheese; a peanut butter and jelly sandwich; or a piece of fruit and a bag of dry, unsweetened cereal.

Get kids to buy into breakfast by involving them in the planning and preparation. For young kids, this can be as simple as having them set the table or pour the cereal or milk. Empower your children by letting them decide what to eat, but give them a choice between two nutritious foods.

Feeding Overweight Kids

If your child is overweight, what can you do? Diets are not recommended for growing kids and teens. Instead of weight loss, emphasize positive eating and physical activity changes. Try these suggestions:

• Eat dinner together as a family so you can monitor what your kids are eating daily.
• Sit down at the table, where you can teach kids how to eat more slowly, pay attention to their hunger and avoid the mindless eating that may occur when watching television.
• Involve kids in planning menus, shopping for food and preparing meals.
• Make high-fiber fruits and vegetables a part of every meal.
• Focus on offering lower-calorie, nutrient-rich meals and snacks without severely restricting food intake.
• Buy healthier foods and keep them easily accessible in the fridge and cupboards and on the counter. Keep sweets, chips and soda out of sight or out of the house.
• Limit sweetened beverages, including soda and fruit drinks, to an occasional treat.
• Reduce television watching and computer/video time to less than 2 hours a day.
• Promote physical activity as a family by taking walks, playing outdoor games and riding bikes together.

Quick & Healthy After-School Snacks

Nutritious snacking is an important part of every kid’s diet. Here are some winning combos to try:

• peanut butter and jelly sandwich topped with sliced bananas or apples
• carrot and cucumber sticks drizzled with low-fat dressing
• apple slices dipped in peanut butter
• grapes and pear slices with cheese cubes
• fruit skewers dipped in yogurt
• whole-grain crackers with low-fat cheese slices
• pita bread with hummus
• air-popped popcorn
• yogurt with granola and banana slices
• homemade trail mix (raisins, peanuts, whole-grain cereal)
• bean burrito

IDEA Fitness Journal, Volume 2, Number 9

October 2005

Learn From the Wise Words of Others

Ralph Waldo Emerson-About 1859

Lisa Mathews-About 2013

I hope to someday become a trainer that is constantly being quoted for their wisdom.  I have actually heard some of my clients repeat some of the things I say but it isn’t necessarily because intelligent things flow out of my mouth.  I thought I would team up with another wise and educated person and together we could motivate you to jump into the New Year with courage and enthusiasm.  Ralph Waldo Emerson, “The reward of a thing well done is having done it.” (One of Ralph’s quotes) and I want to make this year “so yummy.” (One of my famous lines)  You can hardly tell the difference between the educated ramblings of the two of us but just in case you are confused let me quote Ralph first and then I will follow up with more information to inspire you to a healthy 2013.

1. “Always do what you are afraid to do.” Ralph.  “Lunges, weight machines, dance classes and intervals aren’t the hardest things you will find when starting a new goal of working out.  It is just walking in the gym.  Many stay away because they don’t have the right clothes, perfect body or are intimidated by large group classes where everyone seems to be a professional dancer or athlete.  Take a leap and schedule in you workouts you will feel better each time you achieve that goal.” Lisa
2. “Make the most of yourself, that is all there is of you.” Ralph.  “Dedicate and commit in your workouts.  I love to be social and it is great to find workout buddies but if you can talk in casual conversation the entire time you probably aren’t working hard enough to achieve your goals in a timely manner.” Lisa   
3. “Don’t be too timid and squeamish about your actions.  All life is an experiment.” Ralph. “Many don’t like change but it may be the one thing that breaks you through your fitness plateau.”  Our body is geared to change depending on the stresses placed upon it. (Principle of Adaptation)  In order to keep it changing and improving you need to mix up your workout about every 4-6 weeks.” Lisa
4. “As long as a man stands in his own way, everything seems to be in his way.” Ralph “I have many clients who are amazingly busy with family and careers but still manage to prioritize their workouts.  One of my clients always says as she scrambles in to our session “I’m here and I made it.”  I doesn’t matter how we get there just do.  Excuses are like apples, every apple tree has them.” 
5. “Fear defeats more people than any other one thing in the world.” Ralph “Don’t let your lack of dancing skills hold you back from shakin’ it on the dance floor.  Don’t let your head bands and thong leotards keep you from lunging to lean legs.  Don’t let your athletic prowess intimidate others in a boot camp.  Get out there and change things up.  Try something new and have fun.
6. “Nothing great was ever achieved without enthusiasm” Ralph “Optimism comes from the Latin word optimus, meaning "gest," which describes how an optimistic person is always looking for something positive in any situation  and expecting a good outcome.  Optimism is the tendency to believe, expect or hope that things will turn out well.  

Just as some wise people have already mentioned, “Jump into the new year without fears and intimidation and achieve your fitness goals with enthusiasm.”  

·    

Practice what you Preach

I don't just talk about exercise, I do it.  I have to be an example.  My poor family doesn't have a chance.  I drag them with me every opportunity I get.  Yesterday I treated my husband and my sister to their first Tabata workout.   Yes, it is the one I posted earlier in the week.  We decided to perform the exercises in a foot of fresh powder instead of on hills and it was just as much fun.  I think the pictures will show that.  Good job Kurt and Landi.  

Dressed and ready.  Notice the happy faces.

After round two.

After round four.

Frog Jumps were their favorite

Landi doing her own version of a frog jump.  

Me multi-tasking.  Holding tabata timer, frog jumping and trying to keep  up with my hair.

This was Kurt and Landi after the workout.  They didn't realize that I was taking their picture

This was Landi and Kurt posing when they  thought I started taking pictures. 

I had so much fun. I look forward to having more of my family and friends visit so we can exercise together.

Get Inspired-Mandy Battleson

I love to use this blog to inspire and motivate others to get fit.  Here is a story that I would like to share. Mandy's story has helped others to get on the fitness bandwagon as well.

Mandy's Success Story

My Before Picture

My After.  

Let me start by introducing myself. My name is Mandy, I'm 29 years old and I live in a small Wyoming community. I'm married and have two small children, a five year old son and a two year old daughter who keep me on my toes. Within the last five years, I have slowly started a nursing career and have been working as a full time, night shift, nursing assistant since the birth of my son. Also in the healthcare profession I enjoy volunteering many hours of training and service as an EMT. My husband also is a full time employee who works very hard during the day as a Foreman.

Growing up eating healthy regularly was scarce. Most of the time it was late night meals and on-the-go snacks. Being athletic and playing sports was definitely a plus for me, even though I was the slowest runner on the team. In junior high and high school, I never felt comfortable in my clothes and I always felt like people were looking at me. I was not extremely overweight but I was VERY self-conscious and still am. I was never asked to any high school dances and I was to shy to ask anyone myself. At this time in my life, I didn't realize it but was depressed.

I never have been overly concerned about my weight until I started working as a Nursing Assistant at a hospital. I have been able to see first hand the harmful affects of obesity. All of the health problems that come with being obese is mind blowing. A few examples that have impacted me the most are diabetes, heart failure, and pro-longed recovery from simple illnesses or surgeries.

On April 24,2012 I started the Insanity program and I can honestly say, I love it and look forward to doing it. I have a good friend who also has taken the Insanity challenge. Its nice to have someone I can talk to or get advice from who is doing the same program. The reason I chose the Insanity challenge is because I didn't want to be away from my home anymore than I already am, didn't want to pay for a gym membership, I don't have gym equipment, but I needed something to get my energy back. Working 12 hour night shifts place a huge toll on your body physically and mentally. Nobody directly inspired me, but I have always had a good support group through family and friends. It was a decision and commitment made by and to myself.

Like you always hear, diet and exercise go hand-in-hand. I firmly believe in this. In my journey I feel it a waste of time and effort to exercise if I am not going to make better choices in my diet. When I do exercise I feel total motivation to eat better and make better choices. For example, I always try to eat something for breakfast. I am not a breakfast eater and never have been. But I find myself feeling better when I do. I love fruits in the morning. They are light and flavorful. Sometimes I will have yogurt with some granola in it. Special K cereal and Honey Nut Cheerios are great to. I used to be a 2% milk drinker, now I drink 1%. Not a huge difference, but its better. Egg whites are great for my mid-morning snack/meal. I crave the protein in them and I add some things to it to like fresh salsa and cheese. For lunch, if I am craving carbohydrates this is when I will have a small portion. Maybe a turkey sandwich on whole wheat bread with veggies on it. This way, I know I will burn the carbs off throughout the rest of my day. I always have lots of things to snack on. A few of my favs are almonds, cottage cheese with sliced tomatoes, grapes, string cheese, pineapple, and basically any type of fruit or veggie. Since I have to be to work by 6:00pm, I am usually out the door by 5:15. Which in turn means I am making dinner for my family at 4:30. For me to make it through my 12 hour shift, I need something that is going to hold me over. Otherwise I am starving during my work hours and will start snacking on junk. I purchased a small George Foreman grill that is easily stored and kept at my work for my use. So I bring chicken to put on the grill, veggies, turkey burgers, practically anything can be grilled. I grew up on red meats and that was hard for me to change. But I have found ways to love turkey. I try to substitute bread/buns with a taco shell and its surprisingly good! I always throw in fruits and veggies in there too! If I am working, I feel a Subway 6" turkey sandwich is sufficient to eat at night because I am working and need the carbs. If I am not working, I limit my carbs at night simply because I will be going to bed and i don't want that food just "sitting." One other thing that I use to cook with it olive oil. This is a great resource to use rather than cooking sprays. I enjoy finding healthy recipes online! I find it fun to try new things. Soda!!!! I was drinking 44oz of soda at night 3 times a week to try and get me through my work nights. I have now cut back to just water. I take a water bottle with me everywhere! Because I am exercising, I have more energy and don't need the soda. I am disgusted just thinking about drinking that much soda in one night. And last but not least, planning my meals ahead of time has been highly beneficial. If I do this, I am guaranteed a healthy meal and so is my family.

What keeps me going is that I feel FANTASTIC!! Exercising is the only way for me to gain my energy back. I reflect a lot on how I used to feel and compare it to how I feel now. I have learned that I never knew what it felt like to feel healthy. I needed to feel good in order to know how crappy I felt. I, along with others, have seen amazing results and that boosts my self-confidence a lot. Just looking back at my old pictures and looking at my new ones puts a smile on my face. I think that many of my close relationships have improved because I am a happier person.

Of course there are times when I struggle. I would not call this cheating, I would simply call it living. It would be very unrealistic for me to say that I am never going to eat something bad or never have a soda. If I set myself up for unrealistic goals in the first place, I would give up on the whole thing because I have failed. If I want a cookie, I will have it. If I want a hamburger, I will have it and move on. I feel like crap after and it is never worth it and that reminds me of how I used to feel all the time and never realized it. I cannot even drink soda anymore. There are days when I am totally exhausted and I rest but I get up the next day and hit my workout hard.

The number one thing that has helped me lose weight the most is making sure that I get my heart rate up. And if I am sick of doing Insanity for a day, I may go for a run or take my family on walk. My family enjoys exercising with me and that makes me so happy! I want them to develop good eating and exercise habits as well.

The hardest thing for me is of course finding a good time to have an un-interrupted workout session. This can be very difficult for anyone. When I first started, I made the commitment for sixty days. That's it. Not that long. Without the help of my husband, this would not have been possible. Sometimes I have to lock myself in the basement so I can focus on my workout. I even will exercise and nine or ten at night after my kids are in bed just to get the time to focus and not be interrupted.

I haven't reached my ultimate goal yet but it is definitely in range. I didn't even think that what I have done so far was even possible but it is. In the beginning, my goal was to be able to wear a two piece bathing suit and feel comfortable in it. I have learned that there are so many more aspects to being healthy than just looking great. I'm emotionally healthy, physically healthy, and mentally healthy. These things mean the most. As far as my workouts go, I would like to add some weight lifting and I am planning on running my first small marathon in the near future.

With all of that being said I can tell you that my self-esteem and self confidence had risen above and beyond what I thought possible. One thing that I would say to anyone is Trust Yourself. Trust yourself that you are capable of a difficult challenge. I never understood what people meant by "its not a diet, its a lifestyle." But that lifestyle change has hit me and I understand it completely!

Way-to-go Mandy.