Fuel for the Body

OJ, a better source of electrolytes
photo by Mrs. O

I exercise for two hours three out of the four to five days I workout. When I exercise for more than hour, I think about how I can refuel my body with the right things so that my muscles will recover and my body will get some nutrients back.

The September/October American Fitness magazine had an informative article; Recovering From Hard Exercise. According to the author, Nancy Clark, MS, RD, recovery meals and snacks after long workouts should include a carbohydrate-rich foods such as bread, cereal, or fruits and a little bit of protein such as pasta and meatballs, cereal with milk, or a fruit smoothie (Greek yogurt, banana and berries).In addition to recovery meals, it's important to replenish electrolytes (sodium and potassium) used up during exercise through sweat. Electrolytes are in our bodies and help enhance and balance fluids in the body. Sometimes, getting cramps in the legs could be the result of low sodium or potassium in the body. According to Clark, milk and other foods are better sources of electrolytes than a sports drink. For instance: 

1. An 8oz orange juice has no sodium, 450mg potassium, 2mg protein, and 26mg carbohydrates. 
2. An 8oz chocolate milk has 150mg sodium, 425mg potassium, 8mg protein, and 26mg carbohydrates.
3. An 8oz Powerade has 55mg sodium, 45mg potassium, no protein, and 19mg carbohydrates.
4. An 8oz water doesnt' contain electrolytes, protein or carbs.

My favorite recovery meal is a fruit smoothie made with Greek yogurt, mixed fruit, blueberries, spinach, oatmeal, ground flaxseed, honey, and coconut milk. It's refreshing, filling, and meets the carbohydrate and protein recovery meal balance. I have to do a better job on my fluid intake and drink other things besides water when I workout for two hours. In addition to water to the gym, I'll take orange juice as well. This will help me to not feel weak and sluggish after exercising. Here's to your health and recovering from exercise with the right fuel. 

Fitness Education

I've decided to register for a class so that I can become a certified Spinning Instructor! I've taken many Spin classes and since I got my recertification as a group fitness instructor, I've wanted to get this certification to help enhance my fitness resume.

Spinning or cycling is another great way to get excellent cardiovascular work and you don't have to be a cyclist to participate in a class. It's not difficult to learn and it's for people of all shapes and sizes. Not only is the instructor motivating, but the class participants are as well. The motivation is catching!

In a Spin/cycling class, participants use a stationary bike, ride to the tempo of the music, and various bike tensions. The instructor cues the participants through a warm-up, to do a variety of things such as sprinting, running, or climbing, cool down, and stretch. The instructors also give visual cues such as climbing a hill, ridding on a flat surface, or in sand.

I'm excited and look forward to my certification class so that I can motivate others and help them on their fitness goals. Here's to your health! 

Here's to Your Health in 2013

Google images

Well, it's a new year and resolutions are all the rave. I don't make resolutions but strive to be better at things in my life. 

My goal is to get back to my regular exercise routine because I was sidelined due to lower back and leg problems. I finished physical therapy just before the year ended and on the first day of the year, it felt very good to exercise and run without pain.

I was going to go to a spin class at the gym but it was cancelled. Instead of leaving the house, I decided to workout in my home gym. I ran in five minute intervals and did a variety of strength training exercises with my body weight and 10 pound weights. I did this  routine for 40 minutes. Something like this is considered interval training; alternating burst of intense activity (running) with intervals of lighter activity (squats). 

My physical therapist told me to build up my exercise intensity as long as I don't feel any pain. I'll continue to do the physical therapy exercises as well so that I can continue to get better.

"Cheers to a new year and another chance for us to get it right," Oprah Winfrey. Here's to your health in 2013 and always.

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:

Google images

• 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
Google images

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

Google Images

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.