Had a great trip to Idaho this weekend. Usually flying is so difficult, but I've recently gotten a softball (very hard - what a crazy name) and am using it on my muscle spasms 2 - 3 times a day. Though the flights wasn't totally comfortable (come on!) - I got into Idaho with little to complain about and enough time to relax and do a little last minute shopping before the convention.
The training was great on Saturday and my noon flight home on Sunday left me with time to relax, so my body wasn't screaming after the training weekend. Though I can say - love the 1 training weekends instead of the doubles - so much easier on the body.
Got home and today felt pretty good, I must say. It's been 3 years since I've felt so good the Monday after a training weekend. I'm hoping to keep this trend going!
Monday, June 27, 2011
Tuesday, June 21, 2011
Pain as a Guide
It's so perfect that I wanted to blog about this topic now. I've been up since 3am today with pain and medication issues. My right side spinus erectus, ql muscles, and glueteus minimus muscles were in such spasm it was arching my back and abducting my right leg in rest. So I've been up all morning with my meds, my trusty soft ball (massage), and the tv trying to get mobile again. It's now 10 am and I may be up and moving before noon!
When you begin exercising whether you have a chronic illness or not, doctors and professionals tell you to use pain as your guide. And...rightly so! There is a certain amount of discomfort and minor pain inherent in exercising, but too much pain indicates you're at risk for an injury.
BUT, HOW DO YOU USE PAIN AS A GUIDE WHEN YOU'RE IN PAIN 100% OF THE TIME?
When it comes to the body parts that aren't involved in the chronic pain - use pain as your guide. But, whatever body part(s) are involved in the chronic pain issue will hurt regardless or may even hurt worse during exercise.
The hardest part is to begin exercising in small, increasing segments, and listen to that pain. Your assignment is to learn when the pain or increase in pain is simply from being up and around or moving and does it decrease to normal as soon as your done, or if you are inflaming and at risk of worsening your chronic issue. The only way to answer this question is with gentle trial and error (ugh!).
My advise is to find a doctor who supports exercise and movement and have scans done just prior to exercise. Begin exercising in small segments and learning about the quality of the pain you have. Does this pain get better after a short rest after exercise or am I exacerbating my condition? Then have regular check ups during the process and a follow up scan in 3 - 6 months to ensure that there is no worsening of the condition and you can continue to exercise.
If all is well, then just as in life, in exercise you can't let your pain stop you. If you just lie in bed every time you have pain, you'll spend your life in bed, no Christmas, no movies, no diners out, no life. This is the same concept with exercise you must "accept" a certain level of pain as normal and be willing to have a hightened level of pain for a short time to get the benefits of exercise.
What are the benefits of exercise? Aside from being healthier, a healthier weight, and all the health benefits that come from that...you'll be stronger. For many of you stronger muscles around your chronic pain sites will reduce the amount of pain you have overall and increase the number of activities and the amount of time standing up and out and about you can tolerate. These are huge life changes for a chronic pain patient.
So my advice is use severe pain as your guide and learn the difference between good pain and bad pain for your body. Talk to your doctor and go make your life better.
When you begin exercising whether you have a chronic illness or not, doctors and professionals tell you to use pain as your guide. And...rightly so! There is a certain amount of discomfort and minor pain inherent in exercising, but too much pain indicates you're at risk for an injury.
BUT, HOW DO YOU USE PAIN AS A GUIDE WHEN YOU'RE IN PAIN 100% OF THE TIME?
When it comes to the body parts that aren't involved in the chronic pain - use pain as your guide. But, whatever body part(s) are involved in the chronic pain issue will hurt regardless or may even hurt worse during exercise.
The hardest part is to begin exercising in small, increasing segments, and listen to that pain. Your assignment is to learn when the pain or increase in pain is simply from being up and around or moving and does it decrease to normal as soon as your done, or if you are inflaming and at risk of worsening your chronic issue. The only way to answer this question is with gentle trial and error (ugh!).
My advise is to find a doctor who supports exercise and movement and have scans done just prior to exercise. Begin exercising in small segments and learning about the quality of the pain you have. Does this pain get better after a short rest after exercise or am I exacerbating my condition? Then have regular check ups during the process and a follow up scan in 3 - 6 months to ensure that there is no worsening of the condition and you can continue to exercise.
If all is well, then just as in life, in exercise you can't let your pain stop you. If you just lie in bed every time you have pain, you'll spend your life in bed, no Christmas, no movies, no diners out, no life. This is the same concept with exercise you must "accept" a certain level of pain as normal and be willing to have a hightened level of pain for a short time to get the benefits of exercise.
What are the benefits of exercise? Aside from being healthier, a healthier weight, and all the health benefits that come from that...you'll be stronger. For many of you stronger muscles around your chronic pain sites will reduce the amount of pain you have overall and increase the number of activities and the amount of time standing up and out and about you can tolerate. These are huge life changes for a chronic pain patient.
So my advice is use severe pain as your guide and learn the difference between good pain and bad pain for your body. Talk to your doctor and go make your life better.
Sunday, June 19, 2011
Another Go
Another week is about to begin. I returned home from my trainings last weekend with a sinus and throat infection/illness popping up again (it's been just over 3 months and it won't go away). I was so exhausted I had trouble just getting regular tasks done this last week. But....I did find a new doctor...fan fair...YEA! My previous primary care physician quit taking my insurance, and though he was a nice guy, I was less than thrilled with him (a bit passive and small picture thinking). I've learned as a person with multiple systematic illnesses/injuries and the type of physical lifestyle I lead, I need a brilliant big picture doctor (Dr. Greg House where are you????) and I think I've found him. Dr. Banias just may be a God, I'll let you know once we're done with testing at the end of this week.
Quick Trivia - on the TV show "House" my genetic disorder Hemochromatosis (HHC) has been the "answer" for 2 patients on 2 separate episodes. Wow! Both patients lived (barely).
However, I had the weekend off this weekend and am preparing to go teach at the International Zumba Convention in 2 weeks - yeee haw! And realizing I'm just 6 pounds from my goal weight and 2 weeks from the date I had hoped to reach said goal weight - shit!
But, I've been a good girl this weekend. The real challenge has been to deal with feeling sick - having felt sick for about 3 months (sinus, exhaustion, sore throat/larnyx, chronic hoarseness and laryngitis) and keep the workouts going, keep the work going, and not overeating due to being a big FRUSTRATED by it all!
However, It's going well. Topic for tomorrow - using pain as your guide when you're always in pain! See you soon.
Quick Trivia - on the TV show "House" my genetic disorder Hemochromatosis (HHC) has been the "answer" for 2 patients on 2 separate episodes. Wow! Both patients lived (barely).
However, I had the weekend off this weekend and am preparing to go teach at the International Zumba Convention in 2 weeks - yeee haw! And realizing I'm just 6 pounds from my goal weight and 2 weeks from the date I had hoped to reach said goal weight - shit!
But, I've been a good girl this weekend. The real challenge has been to deal with feeling sick - having felt sick for about 3 months (sinus, exhaustion, sore throat/larnyx, chronic hoarseness and laryngitis) and keep the workouts going, keep the work going, and not overeating due to being a big FRUSTRATED by it all!
However, It's going well. Topic for tomorrow - using pain as your guide when you're always in pain! See you soon.
Tuesday, June 14, 2011
Here We Go!
Getting the week started! I'm trying a new app so I can post blogs from my phone. This way it'll be easier for me to post more often while Ike traveling. Keep your finger crossed.
So, left for my trainings in Rochester, MI feeling GREAT this weekend. Had 2 great days, both classes brought lots of energy! Did lose my voice again (I've been losing my voice almost every workshop for the last 2 1/2 months hmmm) but can't complain other than that.
Got in my car Sunday to drive home and made it just outside Rochester to the main highway (about 28 min) and was so tired I could barely keep my eyes open. Lucky me, first exit I found had a Holiday Inn. So I pulled over (7pm) and took a nappy in my car in the parking lot. I woke up 2 hours later realizing that I needed a room for the night, so there I stayed.
Got home Monday, the dog was spool happy to see me and had 1 hour to walk dog and take a nap before I hopped in my car to go teach Zumba Toning. Stayed for a walk around the track and laps of lunges with a friend and back into bed. If all goes well I'll actually unload my car and do my stinky laundry today.
Talk to you all tomorrow!
So, left for my trainings in Rochester, MI feeling GREAT this weekend. Had 2 great days, both classes brought lots of energy! Did lose my voice again (I've been losing my voice almost every workshop for the last 2 1/2 months hmmm) but can't complain other than that.
Got in my car Sunday to drive home and made it just outside Rochester to the main highway (about 28 min) and was so tired I could barely keep my eyes open. Lucky me, first exit I found had a Holiday Inn. So I pulled over (7pm) and took a nappy in my car in the parking lot. I woke up 2 hours later realizing that I needed a room for the night, so there I stayed.
Got home Monday, the dog was spool happy to see me and had 1 hour to walk dog and take a nap before I hopped in my car to go teach Zumba Toning. Stayed for a walk around the track and laps of lunges with a friend and back into bed. If all goes well I'll actually unload my car and do my stinky laundry today.
Talk to you all tomorrow!
Barbara Klontz
ZUMBA Fitness
ZUMBA Education Specialist
224-217-1404
Barbara.Klontz@zumbamail.com
Sent from my iPhone
Thursday, June 9, 2011
Lessons
So now we're getting to the nitty gritty of the blog. All the experts and books tell you to learn to rest when you need to rest when you've got chronic pain or illness (just in life - not in fitness). Yeah, that's easy (not)!
But it's so true (damn).
I'm starting to do so much better now that I plan time in each day to rest/nap (and it takes priority no matter what is going on). I tend to work on 100% or 0% and I push and push until I drop, then I'm out completely to recover. NO GOOD!
Now I'm recovering from being down with an infection and learning the art of pacing myself. The cool thing is I can see an improvement every day. Including my exercising and lifting - I'm still having an energy and ability spike each day -yeah!
What I've learned about lifting and exercising with chronic pain and illness. Saying everything I've said about pacing and resting above - you have to work out and can't use being tired or in pain as an excuse or a reason to go light or skip (unless absolutely necessary - it takes a while to learn when this is - but hint....it's less often than you'd like). The more I push myself (within reason) while I'm tired or in pain the greater my stamina and endurance gets. This is a great thing when each day takes both stamina and endurance.
So, I use the rest and naps in the course of my everyday life - but I'm learning to exercise and follow the exercise plan everyday regardless of how I feel (with extreme exceptions applied).
Future blogs -
1. How to use pain as your guide when you are in pain ALL the time.
2. What kinds of cardio are good for chronic pain and illness?
3. What are the rules to follow when I want to pump iron and stay healthy and safe?
What Barb did this week for exercise:
1. Monday - Afternoon - Walked 1.25 miles, Evening - Zumba Toning (1 hour), Walked 2 miles.
2. Tuesday - Walked 2 miles
3. Wednesday - Afternoon - Walked 1.5 miles, Evening - Taught Zumba in the Circuit (1 hour), Taught Zumba (1 hour), Weight lifting (Chest Press - bar+10lb, Chest Fly 65 lb, Back Row 45 lb, Shoulder press 12.5 lb, Biceps 17.5 lb, Triceps 12.5 lb, Shoulder Raise 10 lbs, Abs - stabilizing exercises).
But it's so true (damn).
I'm starting to do so much better now that I plan time in each day to rest/nap (and it takes priority no matter what is going on). I tend to work on 100% or 0% and I push and push until I drop, then I'm out completely to recover. NO GOOD!
Now I'm recovering from being down with an infection and learning the art of pacing myself. The cool thing is I can see an improvement every day. Including my exercising and lifting - I'm still having an energy and ability spike each day -yeah!
What I've learned about lifting and exercising with chronic pain and illness. Saying everything I've said about pacing and resting above - you have to work out and can't use being tired or in pain as an excuse or a reason to go light or skip (unless absolutely necessary - it takes a while to learn when this is - but hint....it's less often than you'd like). The more I push myself (within reason) while I'm tired or in pain the greater my stamina and endurance gets. This is a great thing when each day takes both stamina and endurance.
So, I use the rest and naps in the course of my everyday life - but I'm learning to exercise and follow the exercise plan everyday regardless of how I feel (with extreme exceptions applied).
Future blogs -
1. How to use pain as your guide when you are in pain ALL the time.
2. What kinds of cardio are good for chronic pain and illness?
3. What are the rules to follow when I want to pump iron and stay healthy and safe?
What Barb did this week for exercise:
1. Monday - Afternoon - Walked 1.25 miles, Evening - Zumba Toning (1 hour), Walked 2 miles.
2. Tuesday - Walked 2 miles
3. Wednesday - Afternoon - Walked 1.5 miles, Evening - Taught Zumba in the Circuit (1 hour), Taught Zumba (1 hour), Weight lifting (Chest Press - bar+10lb, Chest Fly 65 lb, Back Row 45 lb, Shoulder press 12.5 lb, Biceps 17.5 lb, Triceps 12.5 lb, Shoulder Raise 10 lbs, Abs - stabilizing exercises).
Saturday, June 4, 2011
Hats Off 2 Bloggers!
I never realized how difficult blogging would be. My hat goes off to bloggers everywhere. I feel so naked blogging. I never realized how many things happen in my life around my chronic illness and pain that I'm afraid to share. I'm afraid I will be judged, that people will find out I really am just lazy and not living up to my potential and to be quite honest being totally open about how shitty I feel and the pain I'm in makes it all the more real.
I don't know how these bloggers share the intimate details of their personal life, it makes me want to run and hide!
But, I didn't start this blog to hide. I came home from a training in Michigan May 22nd sicker than a dog. It started out with a fever of 102 and sore throat. I was feeling better the Friday we drove to Michigan - but started to loose my voice on the drive up. Saturday Basic 1 training was a blast - but 1/2 way through the day my voice left and I was exhausted. By that night I could barely hold my self upright and was dreading the next day. I've taught some trainings sick before - but ...kill me now... Sunday May 22nd was unbelievably painful. Thank God for my assistant Cristina, because I could never have driven myself home. She drove me the WHOLE way and I made it to my bed. That was the end of it. I was so sick I couldn't shower, wash my face, brush my teeth, or even drive myself to the doctor for several days. The throat infection moved to my sinuses and when it finally invaded my eyes at the end of the week, I dragged myself to the local ER (my doctor quit taking my insurance - lovely - and am searching for a new medical genius).
Antibiotics later and miracle I started to improve. But was shocked at how long it took to get my energy back, even though I was able to start talking and stopped blowing green chunks out of my nose.
Well, I'm about 98% and even though I still tire out easily, I'm ready for action.
So here I am back to the blogging and committing to you to be naked and honest and hopefully give you all something that is both entertaining and inspiring, if a bit mundane.
Off to bed - I have a Zumba Toning training in the morning. I get to sleep in my own bed tonight - will wonders never cease? The training is only 20 min. from my house - hallelujah!
And I'm actually excited and ready to kick some Zumba @$$! For a while I was dealing with a bit of burn out, and though I never wanted to quit - I did loose some of the pre training excitement for a while. But just as being sick is a great reminder of how wonderful it feels to be "healthy" (we'll use that term loosely), being unable to perform is a great reminder of the gift it is to do a job that I love and that changed lives not only of the poeple I touch, but of the lives they touch as well.
Ready to bask in the glory of sleep and grow sleep crusties in the corners of my eyes. 'Till tomorrow!
I don't know how these bloggers share the intimate details of their personal life, it makes me want to run and hide!
But, I didn't start this blog to hide. I came home from a training in Michigan May 22nd sicker than a dog. It started out with a fever of 102 and sore throat. I was feeling better the Friday we drove to Michigan - but started to loose my voice on the drive up. Saturday Basic 1 training was a blast - but 1/2 way through the day my voice left and I was exhausted. By that night I could barely hold my self upright and was dreading the next day. I've taught some trainings sick before - but ...kill me now... Sunday May 22nd was unbelievably painful. Thank God for my assistant Cristina, because I could never have driven myself home. She drove me the WHOLE way and I made it to my bed. That was the end of it. I was so sick I couldn't shower, wash my face, brush my teeth, or even drive myself to the doctor for several days. The throat infection moved to my sinuses and when it finally invaded my eyes at the end of the week, I dragged myself to the local ER (my doctor quit taking my insurance - lovely - and am searching for a new medical genius).
Antibiotics later and miracle I started to improve. But was shocked at how long it took to get my energy back, even though I was able to start talking and stopped blowing green chunks out of my nose.
Well, I'm about 98% and even though I still tire out easily, I'm ready for action.
So here I am back to the blogging and committing to you to be naked and honest and hopefully give you all something that is both entertaining and inspiring, if a bit mundane.
Off to bed - I have a Zumba Toning training in the morning. I get to sleep in my own bed tonight - will wonders never cease? The training is only 20 min. from my house - hallelujah!
And I'm actually excited and ready to kick some Zumba @$$! For a while I was dealing with a bit of burn out, and though I never wanted to quit - I did loose some of the pre training excitement for a while. But just as being sick is a great reminder of how wonderful it feels to be "healthy" (we'll use that term loosely), being unable to perform is a great reminder of the gift it is to do a job that I love and that changed lives not only of the poeple I touch, but of the lives they touch as well.
Ready to bask in the glory of sleep and grow sleep crusties in the corners of my eyes. 'Till tomorrow!
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