What a great way to launch my blog while recovering from knee surgery.  Yes, it’s true fitness professionals can become injured. This happened to me during an exhilarating fall hike in Northampton. Apparently while ascending some steep terrain, I tore my left medial meniscus. I discovered this a week later. While walking my left knee buckled. 

At that moment, I panicked and realized that something was seriously wrong with my knee.  For 49 years of an active life, I was unscathed by all of the pivoting, twisting, pounding etc. on my body, particularly - my knees. I had taken them for granted. As an active and mobile kid, I never listened to my body - now as a fitness professional and aging baby boomer - I learned how important it is to listen and pay attention - to care for those joints - those precious knees!

It’s been five weeks into my recovery. I must confess it hasn’t been easy. I have had to slow down - something that is hard for me (and I’m sure for plently of others in this day and age of busyness!) For one thing, I never considered or imagined that I would lose a significant amount of strength in my left leg and that walking a short distance and time could be painful and difficult. A humbling experience for me- to be put in a position of vulnerability.  How many of us recognize our struggle with our bodies - pain, injuries, weight, aging etc.?

With each day that passes, I am more mindful and appreciative of my body and mind. I pay attention to my mood - particularly since I have temporarily curtailed high impact cardio activities like running. Running certainly boosted my spirits, my self-esteem and challenged me physically.

A new year brings me into unchartered physical and psychological territory as I recover from injury. How have you been challenged by injury? I am inspired by how much courage and patience is needed to aid the healing process.

Wishing you all a happy, healthy and fit year!

Beth

Imagine that once you were a champion and ranked number one in women’s tennis. Until recently, you were plagued with ankle and knee injuries that prevented you from playing in the major tennis events. To make matters more complicated, you are ranked number 81 and playing in this year’s 2007 Australian Open.

You rally back to your past years of exquisite tennis. Strong and tough, once again you show the world that you have talent, guts, grit and determination. You’re a winner once again, but you know defeat all too well.

Serena’s comeback is inspiring. How did she do it? What’s the secret formula? I have always wondered how professional athletes cope with major setbacks and rise to greatness once again. (More on this in future postings).

This is a lesson for us all, whether pro or amatuer, if she can do it - so can any of us who have been hampered by injury!To you, me and all of the Serena’s out there - never give up on yourself. I know this sounds trite and simplistic, but it does seem to work. Just look at Serena - few believed that she could do it - yet - she never doubted herself.

How does one deal with and emerge from a crisis? That is the question that is weighing heavily on my mind this week. I normally control my stress through exercise. However, since recovering from knee surgery, I am using other outlets like reading. In an attempt to find answers, I am reading Joan Didion’s compelling memoir, “The Year of Magical Thinking.” 

According to Didion, “Life Changes fast.”

“Life Changes in the instant.”

“You sit down to dinner and life as you know it ends.”

“The question of self-pity.”

Didion does not mince words. She gets right to the heart of the matter with laser precision, as her blunt words aptly describe the past months for me.  Although I did not lose my husband to a heart attack or a daughter to an untimely and premature death, I had an alarming crisis - a family emergency.

As a result - my life as I knew it, radically changed in one instant. I now realize and appreciate that everything is in flux. I can’t control the events in my life and self pity is not an option at this time.

We all are unexempt from crisis, be it physical, emotional, social, artistic, intellectual or spiritual. At any age and time in life, crisis can strike, and catch you off guard. For example, this week I learned that a former beloved colleague died suddenly of a heart attack at 58. Last week I learned of a friend who was recently diagnosed with breast cancer at 47. What does this coming week hold for me I ask?

I ponder my own mortality. This recent phenomenon can be explained in part because of a family crisis, the premature death of my dear colleague, my upcoming fiftieth birthday, and my recent knee surgery,  I am older it seems, so much older this year in particular.

This is the year that like Didion, because of crisis, my own thinking has temporarily become somewhat “magical,” or distorted. Irrational questions arise and haunt me, like: Could I have prevented this crisis, the colleague’s premature death, the friend’s illness, my turning 50, or my knee surgery? 

I still don’t have quick and easy answers. I do know that there are no life guarantees that shield us from crisis. I also have come to recognize that there are times when one is struck by some kind of magical thinking. It allows us to make sense of our present world and get through a crisis! I am sure that I’ll be doing some kind of magical thinking for the time being. Thanks to Didion for putting it into words. (Reading is exercise for the mind.)

I never imagined that I would be blogging about my knee. If my knee could talk, what would it say today?  “Help - get me some fast and permanent relief!”

I am in agonizing pain. Eight weeks into my recovery: my knee is stiff, swollen and hurting! How could this be? I was used to exercising daily and now I can hardly walk. I am supposed to be getting better. I can barely do my physical therapy program, let alone my own exercise program.

My doctor’s response: “You’ve got arthritis of the knee. We fix the meniscus and now we have another problem. I’m going to give you a cortisone shot. This shot is a miracle in that it will speed up your recovery! You’ll feel much better in a few days. You’ll feel like you can run. No running or squatting for now!”

As if I could joyfully run and merrily sprint out of his office. Instead, I will slowly and carefully hobble out, stunned after hearing the word - arthritis. The word stinging like the swift injection of the cortisone shot in my knee. Hopeful that this ”miracle” will get me back on the road to recovery.

A few days later and I am skeptical. My knee feels funky - although not quite as painful - a bit stiff.  I do have better range of motion.  I used my elliptical trainer yesterday for the first time in months. Today I’ll try my spin bike. I feel like I am starting over or perhaps I am beginning again.

I am not one to give up quickly and let arthritis or injury to prevent me from leading an active and healthy life. After some initial adjustment, I have signed up for the Brain Tumor Society Ride for Research in May. I’ll begin training next week.

When I arrived to the hotel the first thing I checked out was the pool. Was I in for a suprise, it was much smaller than the picture advertised on the web site. I thought to myself, “How can I swim in a pool that is three feet deep and about ten feet long?” My response, “I don’t care how small or deep it is! I am going to make this work!”

I quickly went to my room to change into my bathing suit. With my IPOD in hand, sandals and sunglasses on, I happily strutted out to the pool. Once in the water with the hot Miami sun beating down on me and a glorious blue sky overhead, I forgot about the size of the pool or about the ice and cold back home.

“Now what?,” I thought. I was in the water but my real agenda was to work out in the pool. With no kickboard available, I  grabbed the life saver to use as a floation device. I began to flutter kick around the perimeter of this tiny, yet sparkling and cozy pool, holding my IPOD in my hand, so it wouldn’t get wet. I kicked to the beat of Janet Jackson’s “Nasty,” perfect music for a swim workout. Once I warmed up, I spontaneously broke into a jog. I began to jog around the tiny pool in one direction and then I switched to the other direction. From the jogging came the lateral crossovers, hip hikers, side kicks and front kicks. I started to kickbox my way through the pool. The resistance of the water was challenging, yet comforting, because there was no impact.

I was exhausted, yet inspired. So inspired that I decided to permanently include swimming in my training plan.  An hour later, my arthritis of the knee seemed to disappear. I was walking without any pain or stiffness. A day later, there was no pain or stiffness. Could this be just what I needed, the miracle that I was waiting for? My physical therapist was right, swimming is wonderful for recovering from injury or for overall health and fitness. I am convinced.

Here I am back home - it’s cold and snowy. Tomorrow I plan on swimming again. So what if there is no sun or warm weather. I can improvise - right?  A little spontaneity goes a long way - and besides it’s fun to spice up your workout.

Have you ever feared falling? I have. With the recent ice storm and frigid weather, I have come close to falling more than once. One Saturday morning I barely noticed the black ice awaiting me in front of my house. I suddenly slipped, but was able to regain my balance and recover without incident. My heart pounded madly, the thought of falling on my recovering left knee seemed imminent. Before my surgery, I had rarely considered the possibility of falling. I went about my usual activities without much regard for the environmental conditions, such as the slick sidewalks, stairs and driveways.

However, my recent knee surgery has put me in a such a different mind set. I now know what it feels like to lose mobility, to have arthritic pain in the knee joint, and just recently I have added a fear of falling to this list.

What is the solution then? Will fear prevent you, me or the senior population, who are especially at risk, from carrying on with the simple activities that many take for granted? The solution is not so simple. There are exercise programs devoted solely to balance and fall prevention. 

In my work with boomers and seniors, I focus on this serious issue - falling! I work to reduce the fear by addressing balance, flexibility, stability and strengthening the core.  I believe that because my fitness program consists all of these crucial components, they are what saved me from falling on the ice that bitter cold day. My advice is be proactive and make sure that you have a comprehensive fitness program in place and don’t take a thing for granted - like falling.

Are you one of those obsessive and meticulous type of exercise fanatics who keeps brief but detailed records of his or her workouts? Or maybe you cringe at the thought of documenting exercise, let alone excercising. Well I admit, I am one of those obsessive types. I find that maintaining an exercise log keeps me focused, accountable, inspired and proud too!  

For example, Yesterday’s entry reads: 3/17/07- “easy spin- 36 miles - cadence 95 - 105, 500 - 600 watts, 90 minutes. Physical therapy exercises.” At first glance this entry may seem ordinary. Yet, no entry is rendered ordinary. Each entry has it’s special place in my log history. This succinct entry like a good trainer gives me feedback, it lets me know what I’ve accomplished and what more I need to do. Since I am training for a half a century bike ride in May, and rehabbing my knee at the same time, I need as much motivation, accountability and inspiration that I can get. So I’m logging those workouts - each one a victory - a significant step towards my goal and my recovery.

My log also has a place to write thoughts, like yesterday’s, “What am I doing spinning indoors to the pulsating beat of techno like a determined sprinter competing in a time trial? I really want to be casually riding on the open road in 70 degrees with the wind on my face and the clicking of my gears shifting, a wide grin plastered on my face.” 

Or some days I rejoice and write the word ”OFF“ in bold. Yeah - I feel quite intrepid taking a day OFF!  Afterall, one needs time off, to rest, revive and rejuvinate the mind, body and spirit. I make a quick mental note that in the past months I’ve taken a number of days off.

Today’s entry proudly reads: “Aqua jogged 60 minutes. Physical Therapy Exercises.”

Inspired, I carefully sift through old logs and find all sorts of great surprises - an old bib number 3224 from the Tufts 10k race with the pins still in it reminds me of when I shaved seven minutes off my time, or there are scribbled notes about creepy swimming and getting tangled and twisted by water lillies and vines while training for a summer triathlon in my friend’s pond in Maine. 

I smile and review this past week’s activities. I just may write OFF in bold tomorrow.

Happy Spring!

What’s your fitness goal this Spring season? When setting goals I recommend using this acronym, courtesy of the American Council on Exercise: 

S.M.A.R.T =  Small, measurable, attainable, realistic and timebound.

For example by May 30th, my primary goal is to get the strength back in my left hip, glute and quads, as I continue to recover from my knee surgery. 

Is this goal small? Yes.

Is it measurable? Certainly, between my physical therapist and my experience as a trainer we can measure strength gains. 

Is it attainable? Absolutely - yes.

Is it realistic? Yes - I need to be strong and fit to continue training others and keep up with my fitness activities.

Is it timebound? Yes - by the end of May - I expect to note significant progress.

Need Assistance? Email me your goal and I’ll help you put the S.M.A.R.T. acronym to use!

Good Luck!

This week is National Health Week. As far as I am concerned - every week is national health week!

Newsweek recently featured a compelling cover story entitled “Exercise and the Brain.” Yes - it’s true exercise can make you smarter. This is something that I have always suspected. I suggest that you read the articles in this issue. I certainly am more productive and focused after a great cardio workout and I hope that if not smarter, at the least, I have retained and created some brain cells.

From this article, I learned that exercise may also play a role in preventing dementia and Altzheimer’s. As a middle aged boomer, I can attest to many recent random losses of memory that occur unexpectedly- such as searching for my keys only to find them in the freezer (after food shopping), or stopping in mid sentence - forgetting what I had intended to say, to recently picking up the phone only to forget who I wished to call. The list goes on.

Given the findings in the Newsweek cover story, you’d think that people would think of exercise as a vitamin, and get their daily dose on a consistent basis. If this were the case, we’d all be smarter, healthier and fitter.  As far as I’m concerned, exercise often gets a bad rap and is perceived as work to many people! As a fitness professional, it is my mission to change this perception. From now on I’m going to motivate people by telling them that exercise can make them smarter!  I’ve got lots more ideas and topics to blog about on the many benefits of exercise.

To be continued…your thoughts are always welcomed!

1.  “Training is hard work.”

Training can certainly be hard, but it should not be perceived as work! Good training is challenging, appropriate and enjoyable. For example, I am doing 6 repetitions of 30 second side planks as part of my physical therapy program and it is hard. I am exhausted by the last one.  However, I am getting results - my hips, glutes and legs are much stronger. Hence, I reaping the rewards of my hard efforts and every plank keeps a smile of satisfaction on my face!

2.  “I need to be in shape to train with a trainer.”

Regardless of your fitness level, from the deconditioned, the fitness enthusiast to the highly fit athlete, a trainer will work with every client without judgement, but with compassion and understanding.  

3.   “I hate to exercise. “

You may hate to exercise, but do you like to play? Most people would respond yes. Then go out and play like a kid again. When I started my swimming program, I played like a kid. I blew bubbles in the pool, kicked, splashed and floated until I completed my first lap. I am improving with each swim, and having fun too!

4.  “I don’t have time to exercise.”

Everyone has time, whether it’s 20, 30 or 60 minutes a day- it’s a matter of how make the time and to prioritize. I schedule my workouts in my PDA. I need a visual reminder, and almost always it works without fail.

5.  “Training is too costly.”

Celebrities are not the only ones who use trainers. Today there are so many options available, from short term training (limited to a number of sessions or a  specific program), to partner, group training and classes. With so many reasonable options who wouldn’t want to invest in their health?

What’s your training misconception?

Stay Tuned for Part 2.