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40

Knee Pain? Just Say No … Didn’t Work

Kymberly Williams-Evans, MA

Knee Surgeries? Duck, Duck, Goose

inflamed footAccording to two doctors, I need three separate joint surgeries in 2015. My plan is to have zero. And there you have one of my primary New Year’s goals: to try all non-invasive options to rehab both knees and my foot. (Yes, for those of you who have been reading our blog for awhile, that identical twis sis of mine had left toe surgery for the same issue I now have on the right).

Over the next few months look for occasional posts that chronicle my efforts to reduce knee pain and get my active life back. My hope is that my successes, methods, and discoveries help those of you with similar pain.

Any other baby boomers out there with knee, toe, or other joint-related issues? Is osteoarthritis interfering with your life plan for active aging? This was not supposed to happen to me!! I want my life to expand with age, time, income, and experience, not contract.  After depositing in the exercise bank for more than 35 years, I was looking forward to withdrawing more movement, action, and adventure!

Poolside press up

No knees holding me back here..

Lakeside press up

Nor here

Kymberly presses up in CO

Nope, not here either.

After a physically challenging year with chronic pain and the ability to move less and less, it’s time to face reality: ignoring my knee and foot problems and powering through painful workouts just isn’t working any more. Maybe it never was, but I did keep teaching group exercise classes and walking my dog every day! Until a few weeks ago when I tore two menisci in my right knee — the “good” knee. The one that did not have two replacement surgeries already.

Do You Kneed This? I Do, Dang It!

Sooo, I am now starting several new approaches to get my athletic, energetic, comfortable giddy up gait back. These programs and methods include:

  • Starting Physical Therapy – traditional, medical model, science-based, personalized. Started two days ago and already feel optimistic. For one, my left knee is again smaller than my head. So long super sized swelling!
  • Following the Knee Injury Solution developed and offered via videos and written instruction by specialist Rick Kaselj – known and trusted fitness pro, colleague in the fitness industry, inexpensive program, easy to do at home. If you are interested to try his knee rehab program yourself, click the link. Low price, good value!
  • Performing stretches and movement tasks from Move Your DNA, a book by Katy Bowman, MS that looks at the subtle, yet important ways we need to rethink “exercise” and focus on “movement.”
  • Eating fewer foods that incite inflammation – waah haa as this will be the tough area for me.
  • Eating more foods that reduce inflammation – can and will do! For one, the Skinnylicious book Alexandra and I discovered will help with this as will the Knee Injury Solution program. Check out the cookbook by clicking the Skinnylicious link or by reading our post, Fitness, Weight Loss, and Nutrition in 2015.
  • Using glucosamine powder and homeopathic gel suggested by my chiropractor.
  • Getting on my husband’s spinning cycle daily to replace the other cardio activities I have had to cut back on. Low impact, medium intensity.

Doctor, Doctor, I Declare

Kymberly's foot points to a tiget track

Do Your Knees Track? (Do you see the tiger track my foot points to? Do you like my word play?) Oh Meow!

Whew! That’s a lot to take on. But I am determined and frankly, scared enough to try whatever it takes to get my walking and exercising juju back. My doctors have been great about listening to me and working with me to develop protocols to push off surgeries. Yet, my goal is to do MORE once I can walk again pain- and swelling-free. They keep trying to talk me into doing LESS, both now and post any surgery.

Other methods I have tried over the last two years have helped to a degree. I think those efforts gained me extra workouts and managed the pain. But not enough to prevent the recent downturns and tears. Read what I already implemented as you might want in on some o’ dat! Pain Free Movement in 2013

So strap in if you are interested to find out what works and what does not in my 2015 knee and foot joint reclamation project.

Affiliate disclosure: If you buy the Skinnylicious recipe book or Knee Rehab program through our links, we earn a few dollars at no added cost to you. Of course our main motive is to find, test, and curate the products and services best for active women over 50. 

9

Reaching Your Fitness Goals, or How Are Those New Year Resolutions Coming Along

Alexandra Williams, MA
dogs at the beach in Santa Barbara

Best Dog Buddies on Their Walk

We are one-sixth of the way through 2014. This is about the time when many people give up on their New Year’s resolutions to move more, eat better, lose weight – the list goes on. It’s easy to understand – the weather isn’t cooperative, you aren’t seeing improvements, there’s no time – that list goes on too!

Please don’t get discouraged. Keep at it. Being stuck or slow at achieving your goals isn’t an issue of willpower, so don’t waste time berating yourself about a perceived lack of it. It may be an issue of willingness or need for skill development, which we talk about in our 5 Steps to Create Permanent Lifestyle Change.

Ten Reasons We Don’t Achieve Our Resolution Goals

According to Psychology Today, “approximately 50% of Americans make New Year’s Resolutions, most having to do with weight loss, eating healthier, improving finances, or getting a new job. But less than 10% successfully achieve their goals.” Hmmm, does that mean that the other 40% unsuccessfully achieve their goals? It would appear that ten common mistakes could be getting in the way, writes psychology professor Shawn Meghan Burn, Ph.D.

pic of Polar Loop

What?! I’m Getting Insulted by my Polar Loop?

1. Forgetting Change Is a Process and Resolutions Are Only the Beginning
2. Making General Rather Than Specific Resolutions
3. Making Unrealistic Resolutions
4. Having A Half-Assed (or No) Specific Change Plan
5. Giving Up Too Quickly
6. Failing to Overcome Or Manage Ambivalence
7. Failing to Obtain Social Support & Identify Healthy Role Models
8. Failing to Address Emotional Issues That Sabotage Success
9. Failing to Address Environmental Issues That Sabotage Success
10. Adopting Simple Solutions Peddled By Unscrupulous Salespeople

Good squat form

Full-Assed Squats

How many of these have gotten in the way of your progress? I recognize several, with #4 being my particular issue. Maybe I need to get more “full-assed,” both metaphorically and literally. Maybe I need to do those 30 squats that the Moscow subway set up in exchange for a free ticket.

The Good News

Anyhoo, let’s focus on the good news. The happy statisticians at the University of Scranton (tanget – my son had that as his 2nd choice university) discovered that “people who explicitly make resolutions are 10 times more likely to attain their goals than people who don’t explicitly make resolutions.” So be explicit!! Which should not be confused with illicit… or elicit. Look them up – they are definitely NOT interchangeable words.

Our dog has no qualms about reaching her exercise goals. Every afternoon she starts whining and giving me the “chin on lap sad eyes” trick that means it’s time for her walk. She doesn’t care if I had explicit or illicit goals – she just wants to move.

Now, two things occurred on Saturday that affected my specific plan to walk at least 10,000 steps every day. One – we had a major storm here in Santa Barbara, complete with flooding, one guy swept out into the ocean, property damage, and freezing, Arctic, Canadian, polar vortex, unheard of, lower than usual temperatures in the (eek) 50s. Not so motivating. Two – I received an email from FitFluential about a March challenge to run, walk or hike 100 miles this month. That works out to under 10,000 steps a day, so I should be able to run, hike or walk that easily. Game on!

pic of sea foam

Sea Foam from the Storm in Santa Barbara

Side Note

If you want to receive free info about challenges (with prizes), recipes, workouts, fun events, and motivational tips from some famous fit celebs, sign up for FitFluential. Put my or Kymberly’s name in the “How did you hear about FitFluential” section, as it leads to magic weight loss dust being sprinkled on us or something along those lines.

picture of Hendry's Beach at low tide after the storm

The Sand was Washed Away by the Storm

Back to the Dog

I called my sister, hoping she’d come walk the dogs at the beach with me so we could see what the storm hath wrought, but she was B.U.S.Y. which is really spelled L.O.S.E.R. According to #7 above, I failed to obtain social support. But wait, what is that whining I hear? The dog was volunteering to be my social support? Guilt won and we headed to the beach for what turned out to be a super amazing walk. Seaweed and sea foam everywhere. Sand and ocean detritus washed all the way up to the parking lot. New hidey holes created in the cliffs by the over-the-top high tide.

Alexandra’s Set Up For Success Tips

I have pondered what made me successful at getting my half-ass out the door, and came up with a few.

1. I have a dog. Yup, go get yourself a dog. You will walk a lot more.
2. Guilt. I knew the dog would be bummed. Yes, guilt is a success tip.
3. I really, really want to hit 10K steps every day. I’m competitive with myself.
4. I recognize that I already have good eating habits, and don’t want to eat less, so moving more is the key to shedding my last bit of holiday belly bobble. I like to move.
5. I wanted to see the beach after the storm. I cared more about that than walking.

picture of a rock exposed at low tide in Santa Barbara

Follow Your Path To Your Dreams

Find whatever success triggers work for you and incorporate them. While we’re at it, make your resolutions behavior-based, not goal-based. And you don’t need to wait for January 2015 to change your behaviors. Now is good. Want to join me in doing 100 Miles in March? That way we can all be Awesome in April!

Want great info with a touch of humor to help you reach your goals? Join us every Wednesday live at 11 EST/ 8 PST beginning March 19 on our radio show on VoiceAmericaHealth. What?! You’re all ears? Perfect.

logo for VoiceAmerica Health channel

Starting Wed. March 19. So Listen Up, Y’all!

 

 

 

 

 

Resolve to follow us on Google +Alexandra and +Kymberly, on Twitter:AlexandraFunFit and KymberlyFunFit and Instagram: KymberlyFunFit and AlexandraFunFit.

Pick up the phone or email us to book us to speak at your next meeting or conference. Call (805) 403-4338 or email info@funandfit.org.

 

17

What Can You Do to Be Happy This Year? Besides Eating Tuna

Kymberly Williams-Evans, MA

Resolve to Be Actively Happy

Enjoying quote of the day at Rancho la Puerta

Happy Is as Happy Thinks, Drinks, and Does

Did you set New Year’s Resolutions? Some years I do; some I don’t. Which got me to pondering why we consider changes and fresh starts each new year. “To become a better person” seems the obvious answer. But to what end?

What lies behind the desire to “improve,” “remake,” or “change” ourselves? Ultimately isn’t it a pursuit of happiness? “If only this or that changed, then I would be happy,” is the implication. That’s my story and I’m sticking to it. At least for 2014.

2014 issue of Outside Magazine

Get Out?! Be Happy!

Meantime, both neuroscience and Outside magazine had the good timing to release a list of strategies that enhance happiness. Wouldn’t you know it, but the keys to being happy involve exercise, healthy eating habits, and playing (mostly outdoors).

If you are looking to add more happiness to 2014 then try adopting some of the the following habits. I listed the happy habits that I either liked the best, saw as easiest to implement, or validated my current values. To see the complete, original article read the January 2014 issue of Outside magazine.

Wake Early

Alarms set on iPhone

1) Cranky hour 2) Sleepy hour 3) Just right for “early.”

I was a little surprised that early risers are happier people until I thought of the days that my get up and go got up but good! I always feel better when I get a jump on the day. Sure, we need to get in our 7-8 hours of snoozing per night. But we also need our Vitamin D. So the more time awake during sunlight hours, the better our immune system. It’s hard to be happy when ill; it’s easier to greet the day with a high five when we’ve gotten a good night’s sleep followed by an early rise. This habit is one I am working towards. Pretty sure this is really a sneaky way for me to have to set another resolution — get to bed earlier than midnight so I can wake refreshed at 6:30 or 7:00am, not the 7:30 that feels so luxurious.

Drink Water

If you read my post, A Tale of Caffeine and Dehydration, then you already know being dehydrated makes us — ok, ME — irritable. One supposition is that our neurons detect dehydration and warn the parts of the brain that affect our mood. Not enough water? The neurons hit the “bad mood” button. You’ll know if you’ve drunk enough water to improve your mood if your pee is clear or pale yellow. Wheeeeee Peeeeeee!

Exercise With a Group

Bouldering at Lizard's Mouth

I’ll be happy when I get down safely and into my step class!

Imagine how happy I felt reading this as a group fitness instructor for the past 33 years. Want to work harder while feeling happier? Being part of a team or group increases your intensity and endorphin levels more than when you train alone. Could this be the year you try group exercise classes or continue through the year? I have space in my classes for you! Perhaps a master’s level team sport is in your near future.

Exercise Consistently

Cardio workouts are brain boosters; exercise in general reduces stress; even a few months of activity can reverse age-related memory impairment. Now that you are so smart, remember that regular, ongoing exercise rewires your brain for the better. Low stress, younger brain, and a good memory? That spells “H-A-P-P-Y better than a crossword puzzle clue if you ask me.

Eat Chocolate

Eat chocolate

Science from CocoaVia tells me cocoa flavanols help me live well!

Who cares the reasons?!*  The fact that cocoa flavanols are good for us (in moderate doses) is just plain old good news. Enough said.

* For those of you who want the reasons, hold on a minute while I lick the dark chocolate from my typing fingers. Basically, chocolate (specifically the flavanols) releases endorphins and calms us. Yes, it’s all in the mind. And mouth.

 Eat Mood Enhancing Foods

Dark green veggies, turkey, salmon, tuna, sunflower seeds, walnuts, black beans, — these and other foods high in tryptophan or glutamine positively affect your neurotransmitters. Get naturally high without medication! How many of you noticed that eating happy foods causes the opposite of being dehydrated?

Listen to Music

Photo bombing or singing at Glen Ivy Spa
Singing in My Pain, Just Singing in My Pain. Alexandra is Happy
Doing a Selfie Again

Who wants to hear me sing? Debatable whether this will enhance your mood. Hmmm. Or you can hear Alexandra tra la la in many of our past radio episodes. Also debatable about the effect. We can say that if you listen to music you like, you will pump out dopamine (happy hormones) faster than Ahhhnold Schwarzenegger pumped it up back in the day. Tunes you enjoy give you an emotional rush. I now await a music company sponsor for this tip.

Choose the Right Biological Parents

Yes, it’s true and I’d be amiss not to confirm that genetics plays a role in your disposition. If born rich, I’d be happy! Oh, wait. That’s not really what we’re talking about here. Inherited tendencies determine about one third of our happiness level. So quit griping if your mom and dad were negative Norman and Nellie. You have two thirds of the story to write yourself. Especially if you follow the tips above!

I know I’ll sure be happier if you:

1) Follow us on Google +Alexandra and +Kymberly, on Twitter:  AlexandraFunFit and KymberlyFunFit and Instagram: KymberlyFunFit and AlexandraFunFit.

2) Pick up the phone or email us to book us to speak at your next meeting or conference. Call (805) 403-4338 or email info@funandfit.org.