Kicking LEs butt!! Exercise & Self Care Log
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Today my exercise was paddling 20 miles in 7 hours in the rain. I ache! But not from LE... so a good day.
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Checking in - surgery went well. Recovering nicely. Sisters giving me five star care. Felt really good today but tired tonight. May try to start some exercise tomorrow - probably the treadmill for now.
Really, really glad with the BMX / no recon decision. All is well.
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OH MY WORD. 20 miles! You need to slow down. How about pulling wraps behind you to create more drag! Is that an Olymphic event? Carol, you are a powerhouse!
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Ohio, Sisters are great. I have a couple! Can't do without them! Glad you are doing OK.
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Right on Carol!
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Ohio, good to hear you're doing so well--YES! Don't get frisky, now--let those sisters of yours lavish you with all the care and relaxation you can get. Well, and chocolate too, of course.
Hugs!
Binney0 -
hugz - I haven't tried that particular sleeve. I wear a sleeve on both arms ... my left side is my worse side ... I wear the lowest compression sleeve on the right just for preventative purposes ... would it work to wear the sleeve you mentioned if that is the case?
ohio - Glad you are doing so well. There will time to walk on the treadmi later. Now, rest and heal. xo
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Ohio--Hooray, it is behind you! Yes, sisters are fantastic. I have three and they are my best friends!
Have not been reporting my exercise lately as it is either treadmill, elliptical, indoor walking track, or swimming. I am just waiting for the heat to break to go outside again!
Carol--I could never keep up with you! Way to go.
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i have a migraine this morning - don't think I'm kicking anybody's butt :P its really a pain trying to do my computer work - Are we allowed ice pack on the neck?
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Gma, yes, go for the ice pack on the neck. Feel better soon!
Binney0 -
Dawne- You could wear one on each side. Gooogle Brightlifedirect and view this Juzo Varin over the shoulder sleeve. If you are flat chested then the straps would ride up under your pits. I don't like it when it does that and prefer the strap to go under my implant. ( sometimes it slips up to pit on me)
Brightlife will take it back if you don't like it. You will know after trying it for a couple hours. I like this sleeve as I think I get better flow without the band restriction and it keeps my truncal from backing up badly.
When I want to wear a low neckline I switch to the banded sleeve. Today I have the tyedye Juzo. I have a feeling with the weather my truncal will be worse by end of day due to the arm band binding.
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Ohio, what a great report! I especially like the part about feeling good about your decision, because being happy with these kinds of decisions is so important to moving forward in life happily. Take care, and keep us posted on how you are doing.
Today I paddled 12 miles in cloudy but dry weather. LE arm is hanging right in there. I believe that all the weight lifting has made this possible....thank you PAL Protocol!
When I am home in a few days, I will share some highlights of sights seen on the river: well worth all the effort!
Carol0 -
Nitocris, I had a chance to watch the video, and I find the whole notion of the MBT shoes quite interesting. I might give them a try, as I have always had a difficult time finding comfortable walking or running shoes. It looks like there are a few stores nearby that carry, and I am going to see how they feel. Are there specific models that are for exercising? I saw the style you have, Nitocris, and it looks like you could wear with regular clothing as well as exercise gear. Thank you for posting the video. I can understand now why you felt somewhat sore from wearing too long at first.
Congrats on your long days of paddling, Carol! Yay for the PAL protocol! Looking forward to hearing more about your trip.
GmaFoley, I hope your migraine is better!
It's another low-step week, but I am busy completing plenty of paperwork for my mom. I'm really doing well and starting to feel less stressed. Very clear about important next steps I need to take to finalize my tasks. Naturally, after Wed meeting, I was given a few more things to research, but I was told the info I pulled together was very thorough and excellent. They said it was clear I had spent a lot of time preparing documents, so I felt good about my effort. Tomorrow I hope to plough through things I couldn't do today because the power cord to our laptop died. Naturally, these computer malfunctions occur when one is at their busiest! Tonight I purchased a new cord, so I will be set to get going in the morning.
I am wondering if my rash issue might not be a bit stress related, as it has recurred this past week on my legs after being almost nonexistent for a while. I think the consistent exercise had helped alleviate.
Tomorrow evening my husband and I were invited to watch the opening ceremony of the Olympics and have birthday cake with friends. I couldn't help but smile to myself about our Olymphic events.0 -
Ladies - tried going to my chiropractor yesterday - made the migraine headache better but this morning I have it back... still drinking water - I have been rerouting my MLD away from the axillaries - arms are a bit better but now the armpits hurt LOL - can't win, can we?. Just keep on going, one step at a time.
Today is my 2 job day - not going to be a very happy day but I will get through it.. what you do to keep your home and a piddilly health insurance that has a $1000 max payout :P
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Tina,
Regarding the MBT shoes, I don't know if the Kafala model is sold in the USA, but it's kind of a multi-purpose shoe. MBT has a special women sports shoes line if you want a model just for exercising.
I don't jogg with these shoes. So far, I have used them on the treadmill, the elliptical machine and also for walking outside and inside the house. I have not felt once pain in my bad knee. My legs and back have to get used to this new way of working and I must say that with a "twisted" lower spine, it is intense. Hopefully, this is for the best.
http://www.comfortablembt.com/mbt-women-s-shoes/mbt-women-s-sport-shoes.html - MBT- sport shoes
Here is more information about the shoes:
Which style? What's the difference between them?- All of the MBT styles provide the same muscle-toning and shock absorption benefits. The main difference between the various models is the design, color, and materials. Some people choose the athletic-looking styles because they have a combination of leather and mesh and tend to breathe better. Some people choose the all-leather shoes or clogs so they can wear them to work where a sneaker is not allowed. Whichever style you choose, the benefits to your body should be the same. It just comes down to choosing the style that you like best!- MBT shoes are meant to be used for everyday walking, fitness walking and general lifestyle footwear.- MBT shoes are not recommended for lateral and stop-and-go movements. (tennis basketball, aerobics...). Instead, you should choose shoes specifically designed for your desired sport.- Jogging? Yes, but make sure you run very slowly, have an upright posture, increase the speed with the frequency of your steps and not with a larger step, and that you roll from heel to toe (do not run on the forefoot).- Back problems? They were designed specifically for the treatment of back pain, rehabilitation and for the prevention of injury. MBT shoes will help to improve posture and muscle activity of the leg and core muscles and therefore, help to take strain off of the back.
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Paddling complete! Today was spent just mosying around a beautiful campsite on the river. We arrived yesterday at the mouth of the Tahquamenon river, where it meets Lake Superior at Whitefish Bay. Today, we paddled around the area, going very slowly just to appreciate the beautiful scenery. Our meanderings included a brief foray into Whitefish Bay, which was very windy and with a strong current, so we headed back upriver to our tents. Maybe if we had sea kayaks! We paddled about five hours total, all of it enjoyable. Tonight a fish fest...DH caught a nice one from his kayak, and dinner has been cleaned and prepped for cooking in a bit. Then tomorrow, the long drive home!
LE is still behaving nicely, and I am astonished. My LE arm does indeed ache quite a bit while paddling, but any trouble seems to stop there. I got a few insect bites in the quadrant despite lots of precautions, but so far, no repercussions. This trip has been an acknowledged bit of LE risk taking but...you have to have a life! I am glad I decided not to crawl under some LE-safe rock.0 -
Glad you had a good time Carol, and kept the LE reasonalby calm. Lake Superior, how lucky! I love my mountains out west, but I miss the Great Lakes at times.
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Back home, and today's exercise was one hundred variations of pick-up-and-put-away! Unpacking, airing out camping gear, laundry...not so fun, but gotta do it and it consumed the whole day.
I'm also reflecting on how very helpful the strength training was, to keep me out of LE trouble. Not just having a stronger arm and trunk--that's obviously a way to reduce paddling risk--but also because strength training teaches you to be very aware of which muscles are doing what kind of work. So, as I was paddling, I realized I could change my paddling posture to alter the site of resistance, by directing some of the work to different muscles. My arm had to participate in every stroke, of course, but I was able to make my abs do more of the hard work with one posture; send some of the load to my traps and lats with another posture, etc. No one explained this to me, but at some point early on I more or less accidentally realized that if I sat up taller and leaned in a bit, the movement of pulling the paddle felt just like doing a mid-row in the gym...and the lightbulb turned on.
I sure wish that everyone with LE had easy access to well supervised weight training that follows the PAL protocol. I'll be applying my paddling discovery to lots of everyday activities now--the point of weight training is, after all, to develop functional fitness.
Anyone reading this thread not familiar with PAL, please know that with or at-risk of LE, it's not a good idea to dive right into lifting weights--precautions are in order to protect yourself--and please either post a question here or PM me for some good resources to learn more if you are considering starting or even re-starting a resistance training program.
Carol
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5 laps around K-Mart then walked a shaded trail in town. Total of 40 minutes. Wanted to answer LE T's question, "how does your breast feel after exercise since therapy?
Well, I still have the nerve pain, but the swollen throbbing pain is better.0 -
GmaFoley, 5 laps around a KMart covers a lot of ground! And if I understand your post, you got some pain relief after you finished your trail walk? Yippee! Best kind of outcome!
Today I had a great exercise day. Going to bed last night, I said out loud that I would make exercise the first priority of the day, and even though on waking I did succumb to folding and putting away some lingering mounds of camping laundry, I popped in a 5-mile Leslie Sansone DVD before looking at a single work email or opening any work documents. That jump-started my day for sure. This afternoon I went to the gym for a weight training session, and my wonderful friend and trainer welcomed me back from vacation with a darn rigorous mix of weights, stretches, and cardio intervals. MLD in a bit, before bed, and I'll call it a very good LE care day.
Carol
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Carol,
Great that your trip went so well. All the well-planned strength training you did certainly paid off. I fully agree with you that strength training not only develop stronger upper body, but also helps to know your own muscles. When you work on specific areas, you understand better what certain muscles are doing, how to target and isolate them, how to mobilize various groups of muscles for better functionality.
So, what will be your next challenge? dragon boat racing? Also to answer your question, the best time to visit Finland is definitely summer - July-August. Lots of outdoor activities, enjoying nature at its best, seeing the white nights, gathering berries, mushrooms, eating crawfish... you are welcome any time.
I don't have very much to report about my exercises last week. We spent most of the time in a summer cottage. Activities consisted mainly of picking up blueberries and mushrooms and lots of arm moves to keep mosquitoes away! Fortunately, I had my "bug jacket" on , so I did not get one bite.
Gave up the pedometer as it shows wrong distances. Yesterday, I cycled 12km, and it showed 2km. Also did strength training, focusing on biceps, triceps and chest.
This morning, warming up 10mn on elliptical, followed by Pilates "Mini Flex Ball Workout". Moira Merrithew is an excellent instructor, giving precise cuing. I have several of her DVDs. I found this program on Youtube; total length about 40mn. Great core workout!
http://www.youtube.com/watch?v=8VupV4N0MK8&feature=relmfu - Mini Flex Ball Workout - Introduction
http://www.youtube.com/watch?v=UkLaayeELb0&feature=relmfu - part 1
http://www.youtube.com/watch?v=c67AZVofJ4o&feature=relmfu - part 2
http://www.youtube.com/watch?v=jQlsAomj53w&feature=relmfu - part 3
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Despite the weather, some bizarre rashes and blisters, I have been walking 5-7 miles most days for the last month or so. I had to give up speed walking because I was getting axilla/truncal swelling, but I'm walking as fast as I can (about 4.25 mph). Unfortunately, I can't get my heart rate up to recommended rates.
Has anyone tried a weighted vest or weighted belt for walking? I would really love the group's suggestions on ways of improving the efficiency of my workout. My goals are improving (or at least maintaining) aerobic fitness and bone health, without exacerbating LE. Thanks KS1
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Yesterday, exercise consisted of shopping with my daughter. Cardio part: walking around and around in the shopping mall to find the shop with the "right clothes"; then while she tried the clothes on in the fitting room, walking back and forth to get a bigger or a smaller size when the one she has on does not fit; leg work: using stairs instead of using escalator; upper arms conditioning with "shopping bags dumbells"; and finally, abdominal work and deep breathing while standing in line for a looooong time to pay..... all in all a good workout for the day!
This morning, I did the Pilates Mini flex ball workout again and this afternoon, 30mn on the treadmill with the MBT shoes. I have been wearing the shoes more and more regularly at home, and back is gradually adapting to the new posture.
KS1, I have never tried a weighted belt, but I have used ankle weights to get extra work for my legs.
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Ah, Nitocris, my daughter lives 6 hours away, and I would LOVE to be able to do that type of exercise with her from time to time! The very, very best kind!
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I had a pretty good LE exercise day! Did 20 minutes at a rapid clip on a treadmill, then 40 minutes of weight training with cardio intervals interspersed throughout. I don't use a heart rate monitor very often but put it on for the workout, so I was sure I was working hard. (And had ice cream after dinner to celebrate...maybe counter-productive!)
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Walked/ran 5 miles at the Community Center yesterday. Will do same today and weights. Just waiting for the heat to break to go outside again.
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KS1, I asked my trainer about wearing weights, and he suggests a vest is better mechanically (to protect the back) than a belt, but you might be concerned about putting weight on the clavicle area, where you want to protect your lymph drainage pathway from the arm. He suggested looking into weight lifters' weighted shorts, which distribute weight via pockets, and you can add more weight as needed. Or, walk a hilly course (or on a grade on a treadmill), which he feels would boost your heart rate more effectively than any weight you could safely strap onto your body. And he recommends avoiding ankle weights--too much stress on the joints.
Your speed and fitness level are amazing, but how frustrating that the LE limitations are keeping you from advancing your cardio level.
Carol
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Hi Carole, Thanks so much for running it by your trainer. I hadn't thought about the problem with a vest ... definitely don't want to block the supraclavicular nodes. I never heard about weighted shorts, but will look into them. I do walk in a hilly area, but the inclines are short enough that I don't get the extended increase in HR. KS1
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Hello Ladies
It's been pretty quiet on the exercise front lately. Is everybody watching the Olympics on TV? It's been busy around here with construction work outside and renovation inside, but I managed to squeeze in some exercise over the week-end.
Friday was recovery day, so just did remedial exercises for arm with a yard Stick (Norton III). Saturday, I did the Dance off the inches - Tummy Tone-Party Zone DVD which I posted a while ago. The video is fun and it really gets you going. Did a good half hour of AIS afterward.
http://www.youtube.com/watch?v=NUieo6Mc9EA&feature=related - Tummy Tone.
Sunday was strength training for arms, chest and back, preceded by 20mn warm-up on elliptical.
This morning, standing abs workout with Kathy Smith (10mn) and this evening rehearsed a fun choreography with the neighbours for our annual crawfish party on Saturday. We are going to dance "the Madison". Ladies, check these two videos, this is fun and the steps are easy to follow. First video shows the basic steps (1mn), the only difficulty is a quarter of a turn and a hop at the end. The second video plays the complete tune. (Chris Anderson; Last night). I saw this group/line dance on the Promenade des Anglais in Nice last June and loved it. Have fun
http://www.youtube.com/watch?v=hEvWD4EJ46Y - steps
http://www.youtube.com/watch?v=6qxm7f8_Urc&feature=results_main&playnext=1&list=PLA8B8938A32B2C29D - music
How about a Flashmob dancing the Madison all wrapped up at the Ohio Summit?
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Nitocris, I too was wondering where everyone has been. Laying low because it's been challenging to exercise? To exercising so much, there's no time to post? If you're staying away because you've been less active than you would like, well...post a public promise here to get moving, and that will help! I had a quiet weekend (more company, which kept me busy but no time for myself). So this morning I assigned exericise as priority #1 and started my day with three miles of Leslie Sansone. I'll be in the gym in another hour or so, for strength/cardio intervals.
For more LE entertainment, I'm carefully watching a funny spot on my arm. Doesn't seem to have the classic characteristics of cellulitis, but it's odd looking nonethless, so I had DH draw it with a marker last night. So far, no change, so I think it's nothing but am still paying attention.
A flashmob at the Ohio Summit would be fun, especially if Nitocris surprises us as a member of the mob!
Carol
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