It's Been a Long Time

Mrs. O

I started working full time, being a busy mom and doing physical therapy and I've neglected this page. Today my sister emailed me about something and commented I'd not blogged in a while. Yep, I haven't written anything for a long time but I'll change that ASAP.

It's been a great year emotionally and physically although I was sidelined due to my back issue. I'm still getting stronger because the bulging disk pressing on my nerves did a number on the flexibility in my left hamstring and lower back.

After I saw a neurologist, he prescribed physical therapy to help improve my flexibility, build strength and continue to relieve pressure in my spin. I went to a physical therapy office in my area.

For about six weeks, I went to physical therapy for 1.5 hours two times a week. Some of the  exercises included:

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• Calf and ankle stretches on an incline/slant board
• Alternating hamstring stretches
• Alternating hip flexer stretches
• Alternating hamstring and glutes stretches
• Bridges
• Alternation knees to my chest
• Incumbent bike
• Traction table

I held all the static stretches for 15 seconds 10 times each. For the moving exercises, I did each 30 times and rode the bike for 20 minute. I rested on the traction table facing down for 20 minutes.

During my first traction table experience, my lower back hurt me and the therapist gave me the option to lay on my back. I didn't have pain. After about four weeks, I asked to lay on my tummy again and I'm glad I did because I no longer felt pain. Hmmm, that means physical therapy was working. 

In addition to doing the exercises, I interacted with the patients and the staff. They had the TV on the Game Show Network and I got to watch Minute to Win It and Family Feud. This was my first physical therapy experience and I'm glad I got a chance to go. I'm currently on a 30-day hold. This means I no longer have to go to physical therapy but should continue the exercises at home. I'm very excited because I've missed working out to my full capacity and I'm excited to get back to the gym. 

Due to the nerve damage, it may take up to a year before I feel like myself before the injury. I'm going to be patient, listen to my body and stop when I feel pain. I want to improve the flexibility in my hamstring and increase my core strength. Here's to your health an mine in the new year. 

I Look Like a Human Pin Cushion

Acupuncture points
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I've written in the past about being sidelined due to lower back pain but I'm happy to say that I feel much better. My MRI results showed that I have a bulging disk in my lower back and it's narrowing the space for the nerve that comes out the vertebrae that sends messages to my left leg. I feel pain because it's not firing correctly. My next appointment is with a spine specialist and while I wait, I decided to give Acupuncture a try. Why? I don't know but I figured it wouldn't hurt and I've heard it works.

An ancient practice from China, Acupuncture helps with many things such as alleviating pain, reducing high blood pressure, stress, or nausea. My Acupuncturist tells me that it can also help reduce cholesterol levels and behavior health problems such as Autism. Acupuncture involves inserting various lengths of needles the size of hair into meridian points (holes) in the skin at various depths. Each point is connected to a part of the body and energy travels through to help heal. Doctors in "western medicine" don't know how it works and some find it controversial. Research shows that Acupuncture may actually work for pain and I'm here to testify that it does.

Photo by E. OpongBrown

My first session was over two hours long. My Acupuncturist, Tara (name changed) took my vitals and throughly interviewed me to get my medical history and why I was there to see her. She asked about the history of my back and leg pain, when it started, what it feels like, how it started and many more. Tara helped me remember that I was in three car accidents in five years (my car was rear ended) and my first one was when I was a child living in Ghana (car rolled into a ditch). She told me that even though I didn't have visible injuries from those accidents, my body suffered damage. The debilitating pain I was having could be related to the past. Hearing that was an eye opener.

After the interview session, I took my spot face up on a massage table. I was excited but a bit nervous because I don't like needles and I didn't want to feel pain from them. The first needle was placed in my scalp, the entry point of energy. I had needles on my ear lobes, forehead shoulders, legs, and feet. It will take too long to list where she placed needles. Tara informed me that just as women stand on the right side of men (for instance during a wedding ceremony), majority of the needles were placed on the right side of my body. This was also a factor since my pain is on my left.

Photo by E. OpongBrown

I felt some of the needles go into my skin even though I anticipated to feel all of them. They felt like the initial needle prick from an immunization shot or when I accidentally stick myself with a sewing needle. After all the needles were inserted, she attached electrical nodes on a few of them. The current helped carry more energy through my body. I felt muscle spasms. Tara covered me with a foil blanket to keep my body warm. After 20 minutes, she carefully removed the needles (excluding the ones on my hands and scalp) and repeated the process on my back. Just to name a few, she placed needles in my gluts, back, shoulders, and neck. She tried to insert a VERY long needle in my gluts but it caused so much uncomfortable spasms that, I yelped like a dog and she stopped. Overall, I felt relaxed at the end.

I must say that after three sessions, I believe that the Acupuncture is working. My lower back pain is at a two on a scale of one to ten with ten being very painful. I'm sleeping better because I'm no longer waking up in my sleep due to discomfort especially when I turn my body. I'm walking and sitting without any lower back pain. Starting in October, my sessions will be every other week and will continue while she helps me with other problems.

I definitely recommend Acupuncture as a medical option in addition to Western medicine. It's important to research and feel comfortable with the idea. Also check to see if it's covered by your insurance company. I'm paying out of pocket because my medical insurance only covers Acupuncture for anesthesia. The cost is reasonable, one session is about the cost of a massage. Here's to your health!        

It's Okay to Make Exercise Adjustments

modified push-up, Google Images

I exercise five to six days a week but due to debilitating back and leg pain, I have had to take some time off. My doctor told me that the pain is due to a bulging disk in my spine and I have to see a spine specialist. The doctor also told me not to do anything strenuous such as lifting heavy things or running.

My thoughts immediately went to how I was going to exercise. Not only do I exercise for my fitness, I also teach group fitness classes and I was wondering much exercise I'd be able to do. Besides being scared about my medical problem, I was worried about not being able to exercise at all.

I've decided to exercise based on my pain level as well as make sure to be safe so that I don't aggravate anything. I have to exercise because it's part of my lifestyle. I've decided to do low impact exercises, continue  resistance training and stretching. If I'm not teaching, I'll continue doing exercises such as Zumba but I'll make sure to eliminate jumps, hops or high kicks. I'll add more spin classes because there's no impact on my joints that will induce back pain. As for strength training, I'll do different exercises for my legs. For instance, I'll do leg presses using a weight machine instead of doing squats with heavy weights or do modified push-ups on my knees if regular push-ups will be too much for my back. I just have to be extra safe with everything I do.

I can empathize with people with medical conditions even more because as a fitness instructor, I have to  modify all my exercises (level 1, level 2 & level 3) so that everyone in the class can safely participate. Modifying exercises is an adjustment for me but here's to my health while I make sure I stay strong and healthy.

Sidelined and on the Injury Reserve

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I'm not very good about listening to my body, resting or taking a day off from exercising. If I feel tired, have sore muscles, or a bit of pain, I just push through it. Due to unexplained lower back pain that travels down my leg, I've been sidelined until my primary physician is able to give a diagnosis. I've been in so much pain that, I knew better than to go to the gym or teach my classes this week.

I feel pretty good now that I'm taking prescribed pain relief medications and of course, I'm tempted to go to the gym for a workout. On the other hand, I know it's best to rest so that I don't make things worse. Besides, my family members would be very upset with me if I did. I still have to get an MRI to help determine if I have a pinched nerve or Sciatica. A pinched nerve happens when a nerve is injured or damaged by direct pressure and it's unable to send signals properly. Sciatica is an irritation of the sciatic nerve; the largest nerve in the body. While I wait to get an MRI, I'll focus on taking the medicines and rest. I'm worried about taking the entire week off from exercising but I know it's the right thing to do.  Planks will be the only strenuous activities I'll do as long as I don't have any pain.

Sometimes, our bodies have a way of telling us to slow down and this is mine. I've had dull lower back pain for years and would occasionally aggravate it from running or feel more pain because it's that time of the month. That always goes away in a few days. But I've never felt debilitating pain like this for several weeks and hope not to ever again after treatment. Resting does a body good. Here's to your health.

Helping Others Stay Fit Is What I Do

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I'm very happy that I'm back to teaching group fitness classes. I've been teaching step aerobics and body works (resistance training) for a large fitness chain for nearly three months and I'm having a great time. It makes me happy to lead a group of people and help them achieve their fitness goals.

Even though I enjoy teaching both class styles, the group resistance is my favorite. I like challenging the students in strength exercises using their body weight or free weights; especially to the females. Some women feel that strength training will make them too muscular or look like a man. That's not possible without the use of performance-enhancing drugs. I encourage strength training because lean muscle burns more calories even at rest, makes you stronger and transforms the shape of the body.

I get great pleasure teaching the students proper form to prevent injuries and work their muscles effectively for the long term. My goal is to make the workouts challenging and push them out of their comfort zone. For instance, if they always do 10 push-ups, I'll challenge and motivate them to do more because that's a way to improve strength. The flip side is that they motivate and challenge me as well.

Even though teaching group fitness classes isn't a full time gig, I'll continue it for the long term. When I find full time employment, I'll like to teach a class or two so that I can continue to teach and encourage others in fitness. Here's to your health! 

Olympic Inspiration

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Swimming, Water Polo, Beach Volleyball, Gymnastics, Rowing and 21 other sports are in the 30th Olympiad. Like millions of people around the world, I've been watching various athletes compete and I'm in awe of their bodies; especially the females.

Today's athletes are not our grandparents athletes. I admire their physiques and I'm amazed at the amount of hours they spend training and working out for their sport. Some athletes train as much as 40 hours a week. I workout for 10 to 12 hours a week. I'm not an olympic athlete but watching the elite compete inspires me to focus, continue my exercises, but challenge myself to go out of the box. For instance, instead of slowing down because my legs burn in spin class, I should push through it, so that I can get stronger.

Since several hours of training for a particular sport really transforms the athletes' bodies, it reaffirms that it takes time and dedication to build toned muscles, aerobic endurance, flexibility or lose weight. Staying in shape or taking weight off is hard work.

The London 2012 Olympics is for only two weeks and at the end, many of the 14,000 athletes will have their eyes set on the Rio 2016 Summer Olympics. The medal winners and non winners will work hard to give it their all in four years. I'll continue to dedicate myself to work out, and stay healthy.  Here's to all of our health!

Always a Group Fitness Instructor

by Ms. O

This week officially marks the beginning of me teaching group fitness classes again after about 10 years off. I've missed teaching, motivating and helping a group of people attain their fitness goals and I'm happy to be back in the saddle.  

I auditioned at LA Fitness to teach step aerobics and group resistance training classes. I was nervous but as soon as I heard the audition music, it went away. I waited patiently to find out if I got hired. I was confident and it was a matter of time before I got the green light. 

Before I got on the schedule as a regular instructor, I subbed a few classes at the club and the reception from the participants was welcoming. Several weeks after the audition, the aerobics director called and offered me the opportunity to take over some of her classes because she was relocating to another state. I was thrilled to be on the weekly schedule.

I'm gradually building my archive of exercises for the group resistance training classes because I want to offer a variety of challenging exercises to the students. I'm enjoying planning exercises for the entire body and for a group of people at various fitness levels. 

Until I get full time work, teaching will be a fun hobby for me and I'm glad I went back to it. Once a group fitness instructor, always a group fitness instructor. Here's to your health!