Kicking LEs butt!! Exercise & Self Care Log

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Comments

  • Estel
    Estel Member Posts: 2,780
    edited August 2013

    Laural - so beautiful!



    7.5 miles is amazing!

  • nibbana
    nibbana Member Posts: 349
    edited August 2013

    Skipped a couple of workouts this week. Work is getting extremely difficult this month. At least I only have one more week there. Forcing myself to do back and chest right now.  The heat and work is tearing my arms up. I haven't blown up yet, but I'm close.

  • carol57
    carol57 Member Posts: 1,550
    edited August 2013

    Laural, that photo could be a painting, it's so perfect.  I think your exercise was more fun than mine!

    Nibbana, hang in there, because when your work settles down, you'll be back to a normal schedule, no?  Then you'll have more flexibility for when to exercise, which makes it easier to deal with heat.

  • Linda-n3
    Linda-n3 Member Posts: 1,713
    edited August 2013

    Laural, beautiful scene! Proudtospin, best wishes on the job!



    Did Lebed this morning, 48 minutes of core clearing FlexiTouch. It's hot here today, arm achy in bandages, hoping to continue improving so I can get into sleeve & glove in the next couple of weeks. This is really getting old. Ooops - wrong thread. In any case, I talked with a friend about beginning a walking program together. I know a walking buddy can help motivate and keep me moving even when I don't want to. Haven't set a date to start yet, but will probably be after Labor Day. Meanwhile, slowly building up, SLOWLY being the operative word! But those Lebed exercises are wonderful!

  • nibbana
    nibbana Member Posts: 349
    edited August 2013

    Went on a walk looking for birds today, so that is my main exercise. I do this thing called "invisibirding", because I can hear them all around, and can't see a darned one!

  • BeckySharp
    BeckySharp Member Posts: 465
    edited August 2013

    Beautiful weather yesterday.  I took a long walk all over town. 

    Getting ready to "hit" my elliptical for 45 min before going to work!

  • carol57
    carol57 Member Posts: 1,550
    edited August 2013

    Today I did a 30-minute jog, which is unusual for me, because I prefer speedy walking to anything resembling a run. Oh my gosh, what a difference in cardio exertion!  I sure wasn't really running, truly just a jog pace, but it's amazing how much harder I had to work than my usual 4 mph walking pace. I'm really admiring of all of you who are true runners.  I also worked out in the gym today, lifting weights for an hour, which felt very, very good.

  • Laural
    Laural Member Posts: 212
    edited August 2013

    Good for you, Carol. I walked 4 miles today, but very hot and humid here today in Ohio so no speed records. I have tried to jog several times, but get pain in the sacrum and hip in the area from which they draw my bone marrows, so am sticking with the fast walking as my body seems okay with that. I have an 8 miler this Saturday with our Team in Training. Only 7 more Saturday practices until the marathon weekend...yikes! 

  • carol57
    carol57 Member Posts: 1,550
    edited August 2013

    Laural, what you are doing in your training is truly spectacular! I'm happy walking too, and I find that a speedy walk gives me the ability to see and appreciate my surroundings more than when I do some jogging, probably because I'm so focused on how hard the light running is, that I can't think of anything else!  But I want to develop some more endurance for challenging activities like walking the 90 steps up from the water by our house, and I think harder cardio is the answer. The outdoor steps are good, but the trip down is rought on the knees, so I don't want to do it over and over and over.  I can set the resistance high on an elliptical machine, or increase the grade on a treadmill, but I feel like such a gerbil on those dang machines!  So-thought I'd try some light jogging.

    I would LOVE to be on a team like yours, training together for a shared goal. I'm really a Buckeye (moved to MI 10 years ago, which is not long enough to change my stripes!) and if I still lived in Ohio, I might just be looking to form a team and give yours a little competition!

    Good luck with the remaining Saturdays, and I'll cross my fingers that you get good walking weather for every single one of them.

    Carol

  • Laural
    Laural Member Posts: 212
    edited August 2013

    Hey Carol, Team in Training is a national program. In fact, the Michigan chapters came down to Cincinnati this spring to join us for the Flying Pig Marathon. The participants all train together, but they also raise money for the Leukemia & Lymphoma Society. They have walking and running groups, as well as triathalons, trail running, and cycling events. You can check them out at www.teamintraining.org if you are interested. New teams will probably begin sometime in October to train for the spring events. 

  • BeckySharp
    BeckySharp Member Posts: 465
    edited August 2013

    Too hot today for outdoors.  Will do weights and some elliptical with high resistance and some treadmill with incline.  I would love to find a team to train, walk, anything with but I find my friends are not highly motivated.  Thank goodness for Books on CD to listen to as I work out!

  • BeckySharp
    BeckySharp Member Posts: 465
    edited August 2013

    Where is everyone? Are we moving? It was so hot yesterday and I am cleaning out my laundry room so I just stopped every hour and did 6 minutes all out on the elliptical. I did this 10 times so got 60 min in. Today need to do the weights plus some incline on the treadmill.

  • ohio4me
    ohio4me Member Posts: 323
    edited August 2013

    So - I have been more active the last week but nothing to the extend listed above. For whatever unknown reason, my knees are suddenly less painful and I want to take advantage of that.

    Last two days I did outside work in the garden and cleaning the front porch. Not sure why I picked one of the hottest most humid weeks of summer. Little Martha (LE arm) is still complaining. Yesterday my hand was more swollen than ever before.

    Today I'm pulling out the Lebed video, and the Sansone video, then heading to the basement where I have a home gym. Yep - I have a home gym. Discovered owning doesn't make a difference - I have to use it!

    I have a goal: walk 60 miles in September. It can be via treadmill, video, or down the road but I want to log 60 miles in September. My sister and niece are doing the Komen 60-mile in October. I can't walk with them but I really, really want to show my support by rising up to my own personal challenge.

    I read a quote that said 'if you're tired of starting over, stop giving up'. That's me. I'm a good starter but give up too easily. Only I can make the difference.

  • Laural
    Laural Member Posts: 212
    edited August 2013

    I have 12 miles in so far this week walking outside in the hot, humid Ohio soup. Tomorrow's challenge is our first 8 miler so by Sunday's end, will have over 24 miles in. The views continue to be beautiful, even on the hot days. Fall is sneaking in and I am rustling dry leaves more and more on my walks in the woods. 50 days until the Columbus Marathon. Diane, you can so do the 60 miles. Just take it 2 miles a day and you will have it. What a great challenge to set to honor your sister and niece. Keep us up on your progress. This was my hill practice on Wednesday...even though it looks flat, it is quite the hill (the pic is on the down swing).

    Hills in the heat

  • carol57
    carol57 Member Posts: 1,550
    edited August 2013

    I went to the gym yesterday for the normal weight lifting routine, and today my exercise was 4 hours of paddling on a river that had so many obstacles, it was obscene. Picture me hanging from a log over my head, using my feet to push the kayak off the log that I got stuck on underneath me.  And dodging branches.  That happened every ten minutes or so, and not by choice,  but because there was literally no other way to keep moving down the river. Not sure I got any real cardio in, but it sure got my whole body moving and contorting in a zillion ways!

  • nibbana
    nibbana Member Posts: 349
    edited August 2013

    Carol, 

    I got a funny story about canoeing. My backpacker club in high school went on a winter canoe trip in March on the Au Sable river. We were rounding this bend, and my jacket got caught on a branch and we both went it! 

    We had dry clothes to change into but for the rest of the day I paddled so hard to ward off hypothermia. 

    Oh that was awful, will never forget it.

  • carol57
    carol57 Member Posts: 1,550
    edited August 2013

    I don't capsize often, but when I do it's usually dramatic. But in winter??? Nibbana, I'd never even consider it!  What a story, and paddling hard to ward off hypothermia is a pretty vivid image!

  • BeckySharp
    BeckySharp Member Posts: 465
    edited August 2013

    Hi All---Ohio--I KNOW you can do it.  Keep at it!

    Laurel--beautiful scenery

    I have just finished 45 min on elliptical. 

    The father of one of the members in our lymphedema support group died and the funeral is today.  Not so sad as he was 97.  Sad because he fell on the steps at home and lay for a long time.  He lingered, paralyzed, in a trauma unit for four days.  So my exercise is done for the day unless I have some energy when I get home. 

    I always feel so good when I exercise.  Why do I hate it so much?

  • Laural
    Laural Member Posts: 212
    edited August 2013

    8.31 miles today walking in 2 hours, 10 minutes. Not bad considering we have 88% humidity and temps in 80's today. Now it's off to the apple farm to get some fresh apples and pears. Have a great Labor Day weekend everyone.

  • proudtospin
    proudtospin Member Posts: 4,671
    edited August 2013

    gee, think I am the slacker.

    back from gym but cut short some of my usual stuff.  15 and not 20 min on treadmill and 10 not 15 on the bike.  Did do some good laps in the pool as the pool was just cleaned so it while chilly yet, felt nice and clean

    added a bit of machines but just did not feel like more

    gardening project is calling me...

  • PollyP
    PollyP Member Posts: 5
    edited August 2013

    Love the name of this forum! I want to kick LE's butt and my goal is to lose 10 LSD by mid October. Working out everyday and so far so good!! Will check back to see what you active ladies are doing to keep me on track. Did gardening this am and planning on 40 minutes on elliptical in addition to my daily LE exercises. Question: are any of you yoga enthusiasts allowed to do downward dog or plank? And what weights are you all using for your LE bicep exercises? I finally got a good report from my OT Thursday ( no big swelling to report- arm shrinking) but she wasn't sure when I asked her.

  • proudtospin
    proudtospin Member Posts: 4,671
    edited August 2013

    my trainer started me out with 1# weights.  i know it seems crazy but I had been doing stuff on my own and using too much weight.

    start lo, ease up on pounds after some time.  Trainer only upped my weight after several sessions after which he was remeasuring to be sure no swelling

    it worked as now I can do much more on the weights

  • Estel
    Estel Member Posts: 2,780
    edited August 2013

    PollyP - Welcome! LE is so individual that what one can do with no problem may cause a flare in another.  

    Here is a resource for trainers but I've found it helpful to read through for myself concerning exercise:

    http://stepup-speakout.org/Trainer doc for SUSO-030113.pdf           

    And here is a more general one on exercise:

    http://stepup-speakout.org/Exercise_and_lymphedema.htm

    Personally, I cannot do either down-dog or planks in yoga.  My primary problem is in my hands and fingers and any pose that puts pressure on my hands is bad for me.  Some ladies with LE can do them but I can't.

    I started with 2lb weights for bicep curls but I had been lifting weights before BC so I wasn't starting from scratch.  I had worked up to 5lbs but had a horrible flare last summer due to extended time out in the heat (over 100 degrees) and I haven't gotten back up to that weight since.  I fluctuate anywhere between 2 and 3 lbs on bicep curls.  The goal is to start off extremely light and work up s-l-o-w-l-y.  

    The key is to do things that help the LE and not make the swelling worse.  If you do something that causes you to swell, back off.  If you lift a certain amount of weight keep it at the same weight for at least 2-3 weeks before moving up, one pound at a time.  

    Welcome to this thread.                                                                    

  • PollyP
    PollyP Member Posts: 5
    edited August 2013

    Thanks Dawne-Hope!

  • lynnincolorado
    lynnincolorado Member Posts: 9
    edited September 2013

    Newbie (to LE) here and have been lurking. I noticed tightness from posterior lower rib cage up through arm pit almost to elbow when I rolled over in bed with my arm raised. I thought there was a curved rope on the bed and actually felt around for it. Nope...it was inside me! I tried to call it a pulled muscle, but am out of denial. No visible swelling, but I'm a pudgy BMI of 29. Have been to PT once, am on day 4 of Weight Watchers, have read everything about truncal LE and cording that I can find and purchased "The Lebed Method" exercise DVD. Now I need to start MOVING. Thanks for listening.

  • proudtospin
    proudtospin Member Posts: 4,671
    edited September 2013

    Lynn, I find pain to be a very motivating thing!  And when I do my execises.....less pain! or no pain so good luck.

  • nibbana
    nibbana Member Posts: 349
    edited September 2013

    I rode my bike almost 20 miles the other day. I'm getting kind of bored with weight lifting. Just can't get into it. I love my outdoor activities though. I think I haven't been outside enough this summer. Guess I'll have to go out more in the rain and crap that's coming!

  • Laural
    Laural Member Posts: 212
    edited September 2013

    I have really liked my time on the trails and roads this summer. Today I got in 4.6 miles down the state route, last night 3.8 at the nearby Nature Preserve. I am finding it nice to have an hour or so to my own thoughts and wanderings regularly. I have a feeling that I will continue the walking (okay...maybe not the 8+ mile walks) long after the half marathon is completed. Glad you found an outdoor activity that you like, nibbana. So far, we seem to have walking, biking, and kayaking spoken for. Any other outdoor activities that you all enjoy?

  • binney4
    binney4 Member Posts: 1,466
    edited September 2013

    Okay, all you inspirational wonders--you rock!Cool

    I, on the other hand, am still plugging away with my cork jogging, which is not especially inspiring, but hey! I'm still proud of my persistence!Undecided And today, instead of just doing the Lebed opening, I DID THE WHOLE THING! Now, granted, it is not exactly an extreme sport, but I haven't done the whole thing in a while, and it was satisfying to do it. Besides the fact that it always really moves the lymph fluidSmile (so why don't I do it every day?--sigh!Frown).

    As for outdoor activities, Laural--don't I wish! It's 105 here today and it rained just enough to push the humidity through the roof, so you can't actually BREATHE outside, much less move. C'mon, Cool Off Season!!!Kiss

    So for those of you who find it a challenge just to get some extra steps in each day and remember to do some stretches a couple of times, morning and evening, don't be afraid to check in here and report your progress. GO FOR IT! We're kicking LE butt too!CoolLaughingKiss

    Yes!
    Binney

  • carol57
    carol57 Member Posts: 1,550
    edited September 2013

    I'm in Michigan, so Nibbana's Michigan winter kayaking story notwithstanding, kayaking for me is limited to the fair weather months.  In winter, I like to snowshoe when the weather cooperates.

    Yesterday, a long day of kayaking with a group of family, 7 hours of paddling and my fitbit told me I lifted the paddle 19,607 times.  In my sleeve and UA shirt, of course.  I slept like a rock last night, and today I didn't do much but clean up after family said goodbye, for 7,069 steps, which is short of my daily goal.  Tomorrow: back to the gym!

    Laural, you're amazing, and I'm sure you will stick to some good walking after the race.

    Binney, I think doing a whole Lebed is a power event, and we should add the Full Lebed to our list of Olymphics events. The winner is the one who can do it with a perfectly straight face!