Sleepless in Baltimore...

Pardon the unoriginal title of this post but it so appropriate! I am, I guess, finally in the throws of menopause (it's about time don't you thing at 56), and the worst symptom is not sleeping. I take melatonin and it works sometimes, and sleeping pills very judiciously, but when you wake up at 2:30 in the morning and stay up for the remainder of that day, its the pits. This has been going on for about a month now and the cumulative effect is really getting to me. I don't even feel safe driving. I can't even form complete sentences and my memory is mush. Performing at peak level during the week is out of the question and forget exercise....that has really diminished, but I am trying to do a little something each day. So- anyone out there want to offer up any solutions so I can get some sleep!

Summer Workouts!

Ahhh! first day of summer, the summer solstice...longest day of the year...whew! its hot as blazes out there and wish the sun would go down. Its really hard to workout when its this hot but I'm not willing to get out of shape so it looks like I'll need to make some changes. My motto is to break a sweat each day with exercise...well, these dog hot days leave you dripping with sweat without even lifting a finger, but you still have to get moving, work the heart, and strength train to keep your metabolism working in your favor. Remember, at rest muscle, burns more calories than fat, so even while your sleeping that beautiful muscle you've been developing is burning your metabolism very efficiently. For a really cool, stress-less workout get moving in the pool, lake or whever you swim. Jogging, skipping, jump rope arms, 50 degree turnabouts, side shuffles, whatever can be done in the water with no stress on the knees, hips or weight bearing joints. Use a noodle to biclycle, cross country ski, back stroke and reverse bicycle to get a great workout. Do bicep curls and tricep kickbacks while standing on one foot. Yes--you can lift weights in the water and its alot easier on your joints but still quite effective. And if keeping your hair dry, and/or not being able to swim is an issue...no worries, you can do all the suggested moves in water up to your chest! Just be a little creative and try whatever moves you do on land in the water ...you'll be surprise how easlily they convert.
If the pool is not an option, or to keep things interesting with your workouts then small burst of aerobic intervals mixed with strenth training(weights, or squats, lunges, plies, etc) are just perfect for your body! Say 5 minutes of jumping rope, or jumping jacks, then 2-3 minutes of strenth training on your back and shoulders; then repeat 5-minute of some kind of aerobics with 2-3mins. of strengthening another part of your body--say lower body(lunges, squats), then move to arms, etc. Three or four circuits of this will get it done!
This way you won't get too worn out doing 30-45 minutes of straight cardio on these hot days, but still get a great workout doing intervals. I actually like interval better and so does my body! Anyway--keep plugging away at it--DRINK WATER LIKE A CAMEL...and I'd love to hear any more fitness tips from anyone out there. Stay fit this summer!

Back From Alaska and Getting Back to Myself!

My Alaskan cruise was pure heaven and highly recommend to any and everyone who enjoys grand, majestic landscapes, wildlife and lots of daylight hours (only in summer of course) should visit this gorgeous state. The helicopter ride onto a glacier was spectacular, and the highlight of the trip was spending time with an old nurse friend who moved to Ketchikan 8 yrs. ago (how lucky is she?) It was great to see you Deb! It was great to see the whales, bald eagles, orca babies, sea lions, bears and mooses.
I'm happy to report just a 2-lbs. weight gain,( which I already lost) mostly because I went to the gym at the hotel and ship mostly everyday. Kayaking was great fun and my legs did well steering and being cramped up in the kayak for 2 hours. My hip held up very well. I was humbled from this sport; rowing that kayak is not small feat and either is getting in and out of the vessel. I am looking forward to trying it again.
I am very aware, since the bursitis, of not overdoing anything. I just got released from Physical therapy today and gained about 8 degrees of stretch in my hamstrings. Boy--its really important to keep those hamstrings flexible to prevent back pain and just to be able to take a full stride.
Would love to hear how my hip replacement friends are doing and also from anyone who wants to share their Alaskan memories!

Aging Wisdom and Ahhh Alaska!!

Well the rehab is helping, and won't last much longer... my therapist says I'm too high level and functioning very well...but I am sick and tired of the whimpy workouts. However, I know this is a very teachable moment. I can still work out but must adjust them accordingly. I can no longer do all that repetitive motion, at a fast pace. Not just because of my hip replacement but moreover because of the bursitis and other soft tissue arthritis in my hip; and most importantly because I AM NOT YOUNG ANYMORE!!! This aging process really commands respect--don't mess with MOTHER NATURE! You can be in shape but slow it down, mix it up and get creative with your work outs! Lift weights while sitting in a chair to take the load off the back, hips and knees. Do 10 minutes on an elliptical, then lift weights or do a resistance machine, then ride the recombant bike for 10 minutes then 5 minute back to strength training. These circuits really burn the calories and rev up your metabolism. Beside the more you mix it up the more the muscles are being fooled and working more efficiently. All great stuff! So my team is in 2nd place with the in house fitness contest, but we are still on the extreme level and charting our exercise points very honestly! And I still feel very much in shape.
This weekend I'm off to my nursing conference in Seattle, then an Alaskan cruise for the following week! New frontiers and adventures. Plan on trying some new sports....fishing, kayaking, and float planeing, whale watching and seeing the glaciers from atop a helicopter. Should have lots of stories when I return. Anything Alaskan cruise stories out there you want to share?????

Over did it...Now Paying the Price!

Oh well! They say that a good thing doesn't last forever and I guess it's true. In my last post I bragged about the 3.5mile walk in under 55 minutes and how great I felt. I also touted how this was the longest power walk I had done since way before the hip surgery...3 years ago! Well, that little walk, a couple weeks later, along with all the other exercise proved to be my undoing. Let me explain. First of all, here at Good Samaritan Hospital we have this wonderful wellness program every spring called "Strides for Life". Basically its a contest, where teams of 3 compete for the most points accumulated in exercise and weight loss. New this year is an EXTREME level where each person much complete a minimun of 375 minutes of exercies per week or they lose points. The contest started in March and runs until Memorial Day. Well that night of the walk, my aquatics class was cancelled due to the water main break Towson area was experiencing so I panicked wondering how I was going to get my needed 60 minutes of fitness in...so I grabbed my husband ans told him we were taking a power walk for an hour. That walk was absolutely too much on my hip bursa with all of that repetitive motion, for an hour along with all the the other exercise stress I was putting on myself so now I have bursitis, tendonitis and my I-T band (ileotibial band) is all inflammed. The pain is quite intense, so I am back on celebrex, had a cortisone shot in my bursa last friday and am scheduling some Physical Therapy sessions for pain and to learn what exercises I can/cannot do. So, suffice it to say my glorious bionic hip replacement bubble has been busted (only temporary though), and I have to scale back a bit. I am still exercising but at a more mild/moderate level and will continue to do so unless medically contraindicated. I want to stay in shape and of course, stay in the Strides competition. Oh...did I mention MY TEAM IS IN FIRST PLACE!!!!!

New Hip Record!

I am so happy to blog that this past week I did an awesome power walk of 3.5 miles in 55 minutes after work on a gorgeous summer-like day in April! What's the big deal with this is that this is the longest and fastest I have fitness walked with my new hip replacement! I know folks get tired of hearing it out there, but this new hip NEVER DISSAPOINTS!
And the next day, I was only a little stiff with the right hip (which is my natural hip)!

Ahhh! Spring--Achey Joints Anyone!

What a gorgeous Easter weekend-being outside, riding with the car windows wide open and feeling the breeze across my bare arms and legs! Its been a long winter. The barometric pressure sure is changing and I sure can feel it in my joints. Anyone else feel the same thing? It makes sense though...our joints are held together by gravity and atmospheric pressure so it stands to reason that when the pressure shifts our joints respond via achiness and stiffness. Well for me the best thing to do it get them moving, with a good balance rest in between...and don't forget heat/cold therapy whichever feels best. Don't ever put heat on an inflamed, red joint...it will only make it worse. Great time of year to ride a bike (not painful at all as long as you're on a cruisier and your torse is upright and hands are positioned correctly); take a walk, with periods of rest of course. And last but not least swimming-that's the best type of fitness one can do with achey joints. Are there any other helpful hints out there for staying fit while managing your arthritis?