Stage IV MBC Fitness
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Z- I definitely understand about the holding back, as I have injured myself trying to do the max in the past. I am no longer competing with myself or others in the class. I also have a very experienced teacher who knows about all my issues and is very knowledgeable about bodies and married to and collaborates with a sports chiropractor . there are 6-10 people in the class. Most of the people in the class are my age or older and so many people have injuries to beware of and modify for. I have injured myself a few times lifting weights and am being much more careful with that also. Daily walks and stair climbing and some exercise bike are my other exercises.
Judith Lasseter and others seem to be modifying some of the beliefs about some of the iyengar poses especially if you have osteoporosis, back or hip issues.
I would be quite sad to not have yoga in my life, although I would probably do something privately with this teacher if I couldn't go to a class. I will double down on the meditation! Thanks for your knowledgeable input.
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Judith is a smart cookie. You got this. If the voice in your head says "not for me", do not do it. After all, we can't just lie in bed. Of course, I just lay in bed all day.
Do what I say, not what I do ...
>Z<
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I've made my bed into quite a comfortable nest- so far I am still leaving it during the day.
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Vancouverdeb, brine is salty water so you can pretend to be by the sea without the sea breeze. Yes, healing spas are big here. Insurance may even pay. Here is a recent release on heat therapy
Z, slow and steady. You will get there.
Nkb, sorry about the Zometa failing you. Hope the higher frequency helps your bones.
I just saw this study showing that brief bursts of high-intensity weight-bearing exercise (e.g., slow jog for postmenopausal women) daily of at least one minute improved bone mineral density by 4% relative to those doing less than one minute.
http://www.exeter.ac.uk/news/featurednews/title_595360_en.html
Lots of dizzying salsa turns last night.
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Hi Heidi. good to hear you are dancing.
Yoga last night, hiked this morning. Already made my 8000 steps and it's only 10am here. But now I am in bed getting some rest for the remainder of the day. Heat is subsiding here. Makes everything easier.
Keep moving ladies. How is everyone doing this week. I am worried about everyone from the Houston Texas area, some folks have not reported in. Dana K?
>Z<
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Speaking of sleep, I am still struggling with staying in bed. I have a really old mattress. Old enough that I can see on the surface where I sleep and where Tom slept. I regularly clean and flip but no matter which way, I can still see the indentations. Granted it was a cheap mattress when we bought it. So anyone have a great recommendation for a really comfortable mattress? There are so many!!!
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GracieM2007- I bought a firm mattress a few years ago (after 20+ years with a water bed) thinking that it would be great, but, too hard. I went to Costco and got a memory foam topper to put on top of my firm mattress and it is heaven.
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I had another friend who suggested I get a 4 inch mattress foam to put on top of my mattress
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Nkb -, I think that gentleness in the yoga poses is really the best thing for all of us, even those who are super fit. Judith Lasseter has really been a proponent of restorative yoga over the last few years. For me, yoga isn't so much about the exercise as it is about opening up the flow of energy in my body and allowing myself to be in this space, in this moment. The physical postures were always originally designed to prepare the body to be comfortable in meditation by helping to release tension, remove gas from the body, and build stamina for sitting for long periods. The more vigorous poses like the Ashtanga yoga sequence were really designed for 13 year old boys. That's why so many people get injured. It is because those sequences aren't really meant for grown adults.
One of the main benefits of yoga is helping us to reconnect to our bodies. To sit with them in silence and appreciate what it can do versus what it can't do. So, I would say you should never have to give up your yoga practice. After all, if you are breathing mindfully, you are practicing yoga. Your physical practice can definitely be modified to be kind and gentle to bones. There might be yoga for cancer care classes in your area too. I completed a training for cancer care yoga that was really focused on those who might have more physical limitations, so If you would like a sequence suggestion, I'd be happy to put some together for you or anyone else that is interested.
-DeAnn
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Did 30 minutes of yoga today. Don't hold back. I know I am awesome.
Keep moving ladies.
>Z<
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Z, yes you are!!!!! You rock!!!!!
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DGHoff- Thank you for your thoughtful message. I would love to see your sequence of poses that you think would be good for me and others with bone mets. So far, I am doing well in the classes- I am really paying attention to breathing more and holding back on inverted poses. I will never be standing on my head and I am totally good with that. Since the Stage IV diagnosis I feel like I've moved into a kinder to me place and sanguine about so many things. I feel so much less attached to outcome which is lovely. Although no one in the class knows about my cancer, my teacher does and watches out for me. I've known her for 5 years.
There is a woman's cancer resource center where I live that has free yoga classes for women with cancer, taught by a rotation of 8 different teachers who volunteer and one of them is my teacher. Another one is a restorative yoga teacher who is wonderful. My husband's first yoga teacher was Judith Lasseter! My teacher has gone to many of her workshops and talks about the new thinking to protect joints etc.
Before my first cancer I once went to a yoga class with my daughter who was in college-it was in Santa Monica and it was a 'yoga for the people class'. It was awful, >100 people crammed into a small room with the teacher using a microphone to shout poses out, with an occasional don't hurt yourself and I was crippled the next day-course my daughter was ready to go back the next day! I don't know if that was Ashtanga-
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yay, z
dghoff, that makes a lot of sense. nkb, joint protection makes sense too.
Have always been a bit inflexible so yoga was never up my alley but I do try to get into it every once in a while. Maybe will try iyengar yoga. Need to stretch my chest and shoulders as it is a never-ending quest to loosen tight tissues from radiation and surgery even after so many years.
Today the sun is out so have to get out for a run. Trying to get into the habit of running is another never-ending quest. Keep moving is right, however we feel like doing it.
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Z - you crack me up
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nkb - There is a useful Yoga Sequence posted at the top of this thread, in the anchor post. It was proven in a study to improve bone mass when you do it daily. That is what I shoot to do every day. If you zoom through it, it takes 15 minutes. If you take your time, add variations, some body weight and ab work and a couple of your favorite poses, it easily becomes a full 90 minute practice. I use it as a framework for my home practice.
Keep movin' ladies. In the end it's whatever gets you out the door ...
>Z<
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Z- That yoga post at the top of the thread doesn't open for me-it's just a ? that doesn't work.
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Nkb - thanks for pointing that out. Changed the reference in the anchor post to a link to the image and also provided a link the the underlying research article. Inserting the image here, cuz it's so straight forward and awesome. Really just the basics. Nothing fancy. For that reason, not surprising it is so helpful.
>Z<
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I'm interested DeAnn. I'll happily take any pointers you have. I've been thinking of getting into yoga but I just don't have time for a class with work and rads right now. Please and thank you
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An odd September cooler front arrived this week, so with a 7am temp of 66 degrees, I got up and out. Just finished a 40 minute walk around the neighborhood and retention pond, next up is coffee and breakfast
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https://www.youtube.com/watch?v=o8SjystaH-E
This video is from Dr. Fishman and includes modifications for the less flexible. For the balance-challenged, a chair is used. I will try it today and make a longer session of it by doing the chair poses first as a warm up, then try the unassisted poses. DGHoff, also interested in a sequence from you.
You deserve a big breakfast, Illimae.
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Hi Ladies, I continue to work and walk but am becoming a lot more tired. I have some dizziness and eye flashes hope ca is not going to my brain, has anyone experienced this?
Paula
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I had some very blurry vision at the end of chemo, to a point where I didn't want to drive unless necessary but it slowly resolved. No dizziness, and I completely understand the fear of brain mets but wonder if it's just an SE of your current treatment.
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Illiamae,
I am On herceptin and perjecta and am very scared when I asked my mo to do a scan hesaid go to the eye doctor
Paula.
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Wiegp22, my MO sent me to the eye doc too about my vision problem, which was resolved with eye drops. I suspect it is more common as a side effect of the Herceptin or Perjeta than brain mets.
Step goal crushed, 12,000 after my morning walk and afternoon errands.
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Wiepeg - I would go to the eye doctor. not every weird side effect is cancer. but at some point, if you continue to worry, you need to insist on a scan. sometimes these doctors are wrong. we've all had situations where we worried, were told everything was fine, but it was not. the worry is sometimes worry and sometimes intuition.
Illimae that is a whopping number of steps.
I got my 30 minutes of yoga and hiked up the ski hill behind my house. mostly. did not make it to the top as i would have in the spring. but doing well.
keep moving. just do something. don't overthink the what or how much.
>Z<
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Paula, I have had eye issues, including flashes, and had to have emergency care twice as my vision was affected and I was at risk of more damage. You should see an eye doctor just to get it checked. It does not sound like an emergency, but the sooner you see a doctor the better.
Illimae and Z, way to go
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Thank you ladies for your feedback, I really appreciate it, planning on a lot NGOs walk today.
Paula.
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hey Ladies,
Walked a mile today, then took a bartender test scored a 91 only needed a70 to pass, new owners bought my aunts and if I want to still bartend there had to take the test, hope everyone is still moving
Paula.
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Congrats on acing the test and walking a mile.
I did my first full yoga practice in a very long time. 90 minutes. went through a full sequence. Got a bonus burst of energy afterwards to clean out the car, but now I feel pleasantly exhausted and ready to sleep.
I have also gotten back to the sauna 3 times in the last 4 days. It significantly helps energy levels and the quality of my sleep (coincidence? I think not). As far as bang for the buck goes, lying around in the sauna definitely gives me the greatest improvement in energy for the least effort.
Taking good care of yourself really does work, you just have to do it. This can be hard with everything going on and being tired.
Keep moving,
>Z<
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Z,
Glad to see your energy is back. That's awesome. You are a rest inspiration to all of f us
Paula.
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