Making the decision for knee replacement surgery isn't easy. The idea of shutting down your normal routine for 8-12 weeks is overwhelming. For me making the decision for having surgery on both knees at once was not an issue. I couldn't imagine taking the time off and going through rehab two times in one year. Double knee replacement surgery was booked and although I didn't really know what I was getting into, I trusted my doctor and started on the journey.
Dr Ghapti, Northshore Hospital, recommended that I would be a good candidate for double knee replacement because I was under 60 and in good physical health. He also recommended for me to go home after the hospital for home health as opposed to a care facility. Many people who have both knees done or even just one replaced, will take a few days in the hospital and then be admitted to a full care facility for the next 7-10 days.
Before any major surgery at a hospital there are a few things you'll need to do. First you'll need to book an appointment with your primary doctor for surgery pre-op physical. *You should have had a referral from them in the first place to meet with the orthopedic doctor for most insurance policies. This pre-op physical has to take place within 30 days of surgery. For me, I just had surgery a week prior to knowing I was going to have my knee surgery and just had a pre-op physical- sadly it was going to be 32 days not 30 and I had to go in again and have another physical.
Keep in mind that if you are over 50, your pre-op physical will include an EKG heart scan.This was something that takes about 5-10 minutes, but if you're like me, I was a bit taken back thinking, "really I need a heart scan". Because I was healthy my blood pressure and heart rate were not within the average range-- it was below then numbers. Heart rate 57 and BP 99/64 is considered to most healthy. It still shows a flag on the report since it is not within range. This lower BP number still allowed me clear for surgery but after surgery, my BP numbers were even lower due to the pain medications, and a few times were as low as 72/44.
Also included in the pre-op physical is a blood test, urine test and nose swab to check for carrying or having a staph infection. The nose swab was something new for me. I never had one before and it came up clear. One more thing to remember, is that in almost all circumstances of knee replacement surgery, you will be on a blood thinner to prevent blood clots after surgery, so you will need to stop most pain relievers for one week prior to surgery.
My knee pain was managed by Aleve pain reliver, so when I stopped taking it for that week, it made it even ore apparent that I was ready for the surgery.
Aside from helping you look the part, there are a number of reasons why we wear certain clothes at the gym. From tanks and tights to headbands and trainers, workout gear has become a must-have for any type of sport. Think about it: Would you feel like running, cycling or swimming in your button-down shirt and jeans? Probably not.
But the effects that workout clothing has on our body and mind go far beyond the way they look. In this post, we’ll show you how what you wear impacts your workout and help you decide what you should be wearing the next time you hit the gym.
According to recent studies, professional sports teams that wear black or red are more aggressive than those wearing other colors. The sporty designs of modern fitness clothing give athletes a psychological edge over their opponents. This mental boost is known as “enclothed cognition.”
Think of it as a character putting on a costume - you become the type of person who would wear that type of clothing. As a result, you feel more mentally prepared for the task, allowing you to perform better. Your inclination to perform is increased and you feel more motivated, energized, and focused.
Depending on your sport of choice, you probably know that there are certain pieces of clothing that are absolutely essential for your performance. Cyclists can’t go without their shorts and runners can’t go without a solid pair of trainers in the same way hikers can’t go without well-cushioned boots. Take the sauna vest, for example.
It not only provides a comfortable fit but will also absorb sweat while increasing your body temperature, helping you achieve results faster. The high level of compression will reduce the appearance of love handles and bellies, while the unique design provides abdominal and lower back support. Clearly, it’s superior to a normal vest for the gym.
So, it goes without saying that products such as Kewlioo's sauna vest for men are worth picking up if you want to improve your performance. But that’s not all the right clothing can do for you.
Improperly fitting clothing is a major cause of sports-related injuries. If you’re not equipped for the job, you may be risking your own wellbeing. Runners who head out early in the morning or live in cold areas need to properly insulate their body, while those who spend their time running under the summer sun need a proper cap and ventilated clothes.
The right shoes are extremely important. Weightlifters need to invest in lifting shoes that provide superior stability, while runners need lightweight shoes that provide good cushioning, breathability, and force return. Certain factors such as the arches of your feet may call for additional equipment, such as orthotic inserts.
Tight clothing can restrict your ability to move your body. This also applies when you’re making complex movements in your workouts. If your pants are too big or too small, they’ll get in the way and reduce your range of motion. But then why is compression clothing so popular? Well, it works differently to typical “tight” clothes.
Compression clothing actually stimulates circulation in your body, removing lactic acid and subsequently improving recovery. It’s also ideal for yoga, as it allows you to get a better feel for your movements. Most compression clothing also does a great job at wicking off sweat and keeping you cool, making those long sessions much more bearable.
It’s clear that there are a ton of benefits to wearing the right clothing for your workouts. If you’re serious about your sport of choice, investing in the right gear will help you take a huge step towards achieving your fitness goals.
At age 53, I finally decided after recovering from 2 herniated discs and one ruptured disc this past year, that I would make an appointment to get my knees checked out. I felt pain in my knees for years and visibly my right knee was bowing out to the side. I had 3 prior knee surgeries, first at age 15, age 19 and then age 30. Surgeries included meniscus tears and ACL reconstruction, and doctors telling me by age 50 I would need both knees replaced.
In my mind, I thought, I practice good judgement and have continued with regular exercise my entire life, that all I might need is a little more cushion. I met with Dr. Bowen, specializing in non-surgical knee pain to see what options I would have. Sadly the x-rays displayed a bone on bone picture. I cried in his office, when he said there is really nothing I can do at this point. I felt embarrassed, shame, and sadness for what the reality of the situation would be. Double knee replacement surgery was clearly now in my future.
In today’s world, taking care of your skin is more important than ever, as there are an increasing number of lifestyle factors that can harm your skin in one way or another. This includes a lack of sleep, processed foods, alcohol and cigarettes, stress, lack of exercise, high sugar consumption, and unprotected sun exposure.
We’re all guilty of at least one of these skin-damaging lifestyle choices. Of course, the reality is that most of us can’t completely avoid all these factors. That’s why it’s important to do what we can to maintain the wellbeing of our skin, even through the rough times. Here are five reasons why you shouldn’t neglect skin health.
To Prevent Cancer
We know that sun exposure is one of the leading causes of skin cancer. In the UK, almost 90% of cases where a person had melanoma could have been avoided by using proper sun protection and not using sunbeds. The sun damages your skin cells with UV radiation, damaging your DNA, and potentially causing rapid growth of cancer cells.
Getting sunburn just once in two years can triple your risk of skin cancer and it doesn’t even have to be to the point of peeling or blistering. Something as simple as a good sunscreen can quite literally save your life in the long run. Be sure to apply a layer every day before heading out.
To Heal Faster
Healthy skin will regenerate much faster and more effectively after being grazed or cut. It’s also less prone to infection, which once again is potentially life-saving. There are topical products out there which can help with creating a protective barrier around your skin, making it less prone to minor abrasions.
To Keep You Comfortable
Dryness, itchiness, redness, burning, and feeling insecure in public because of the poor appearance of your skin is not something anyone wants to deal with. By simply following an appropriate routine for your skin type and sticking to basic hygiene principles such as cleaning your towels and pillowcases often, you can avoid all of this discomfort.
Even if you’re currently dealing with one of the above-mentioned issues, all you need is the right product to help solve the problem over time. Dry skin will benefit from moisturizer, while itchy skin needs something to soothe it and flaky skin may need exfoliation. A bit of research and a basic understanding of skincare is all you need to stay comfortable.
To Look Your Best as you Age
You may not worry about it now, but wrinkles, spots, and blemishes will be popping up more and more as you age if you don’t take care of your skin. Before you know it, you’ll look like a tortoise and wish you had taken the time to invest in the right products when you were younger. But worry not, as it’s never too late.
Reputable healthcare supplement suppliers such as VitaMonk offer anti-aging products such as NAD Supplements. These increase the NAD+ (essential for repairing DNA) levels in your body, helping rejuvenate old tissue and make you look young again.
As much as they say beauty comes from within, there’s no getting around the fact that looking good has its perks. Having a healthy, glowing complexion will give you a huge boost of confidence and allow you to interact with those around you more easily. You’ll appear more approachable and perhaps even classier as you look like you truly take care of yourself.
Aside from the above factors, taking care of your skin’s health could also save you from a number of illnesses. After all, your skin is the primary barrier between your vital organs and the outside world. The healthier your skin, the better it can defend you from things that will make you sick.
Cognitive behavioral therapy, known as CBT is a form of therapy aimed at helping individuals rearrange their thought process and rid their mind of negative thoughts, replacing them with positive patterns. Oftentimes, people suffering from mental disorders like depression and anxiety mostly benefit from CBT, but any individual not suffering from the same can equally benefit from CBT. The following are reasons why you should invest in cognitive behavioral therapy:
You change perspective about yourself
One of the many ways you benefit from cognitive behavioral therapy is that you become capable of changing how you think about yourself. CBT helps you to control your thoughts and feelings, so for instance, someone suffering from depression will slowly begin to appreciate themselves and start changing any negative thoughts directed to themselves. At the end, confidence is cultivated and the person becomes a better person.
You become rational
As mentioned above, CBT helps a patient reframe their thinking and start focusing more on the positives rather than the negatives. This generally impacts the reasoning of an individual and helps them to start applying logic and reason in their thought process. Instead of the automatic negative feelings, you will be more rational in your thoughts and decisions.
Your expectations shift
Before cognitive behavioral therapy, an individual will naturally always expect poor outcomes for themselves. After reframing how they think and changing the perspective about themselves, their expectations shift. For instance, a person suffering from bipolar disorder is likely going to always belittle themselves and have poor expectations about themselves because of their condition but CBT will help them slowly start seeing themselves as better persons.
It helps you relax
Instead of acting tense and nervous when addressing social anxiety, you now start approaching the issue in a calmer and more relaxed way. Normally, anxiety will frighten a patient and they will most likely make the situation worse instead of alleviating it. With CBT an individual will learn how to approach and handle situations less anxious.
Your thinking changes
Before CBT, most individuals have lesser control over their thinking and that is why they can easily develop negative feelings about themselves or even other people close to them. CBT helps restructure your way of thinking and helps you develop strategies that help you take ahold of how you think. Instead of carelessly letting negative thoughts dominate your mind, you start applying logic to your thinking while developing into a more rational individual.
Investing in CBT will go a long way to shape you into a better individual. This is because your thought process highly affect the decisions you make. If that thought process is toxic with negativity, then you exude the same negativity and you are incapable of making informed decisions. On the other hand, if your thoughts are aligned with positivity and logic, one’s perspective changes and they are able to use their thinking to make themselves a better person. These are, just to mention a few, some of the benefits of CBT and there so many other ways you can benefit from it.
Being a teenager is usually a little frustrating for parents. It is no secret that teenagers are a challenge. Basically, at some point, all of these people are miserable because of teenage years. Although it is often assumed the one most guilty of the challenges faced during this period is the teen, nothing could be further from the truth. This is a very confusing period for teens because they too do not understand the changes they go through. Adulting 101: Millennial Life Skills Classes are excellent since they help the teachers and guardians to train teens to be more respectful to others.
Transition from a demanding to a supportive parent
When a teen messes up, the natural reaction is to be more demanding. Some parents react by yelling and assume that the teen will understand their displeasure better this way. Unfortunately, this hardly ever bears any fruit. Teens respond better when they feel appreciated and supported. Knowing that their parents and guardians will listen when required to will give them the confidence to believe in themselves and not be on the defensive all the time.
Train your teen to manage his or her emotions
As an adult, you may have had to walk away from difficult situations to maintain some respect instead of acting on your emotions at the time. The difference between you and a teen who is sometimes disrespectful to you and others in the management of emotions. It is essential to talk to your teen regularly about the importance of managing anger, disappointment, or even a bad mood. It is critical for your teen to understand it is not always about his feelings, but about protecting the opinions of others too.
Teens need to understand that there is nothing wrong with walking away. It does not signify defeat, especially since sometimes it is not about winning or losing. Sometimes walking away means respecting others enough not to offend them. This is a life skill that will help teens in their adult years.
Appreciate we are all different
Sometimes it is difficult for teens to comprehend different opinions or beliefs. Most teenagers believe they are right and everyone else is wrong. He or she needs to understand that it is okay to have divergent thoughts from others. However, these differences need to be respected. Another person’s way of life should not be a cause of ridicule just because it is different. Point out some of the things he or she does that are different. Ask your teenage son or daughter how he or she would feel if someone else made fun of his or her interests just because the other person is not interested in the same things.
Once your child gets to the teenage years, he starts forming his own opinions and beliefs. However, your child will always need your guidance, especially during the overwhelming teen years. If you can get your child to appreciate the value of respect, he will cherish your advice for the rest of his life.
Mindful meditation has been proven to reduce stress and improve your immune system. Mindfulness can be understood as the non-judgemental acceptance and “open-hearted” investigation of present experience, including body sensations, internal mental states, thoughts, emotions, impulses and memories, in order to reduce suffering or distress and to increase well-being. (Kabat-Zinn, 2003).
More simply, close your eyes and just breathe. If you feel you need words to help center this meditation use words like "abundance", "gratitude", "love", "peace", "fearless", "faith" etc. Simply words to help express what you are feeling or want to feel recited through your inhale an exhale breathing patterns can help you focus more attention to the breathing. Sit comfortably with spine aligned when you practice breathing for meditation to keep neurologic pathways aligned with your universal energies.
Meditation starts with "ME"... or basically you. Try these simple ways to meditate with counting and breathing.
One of my favorite ways to get people to calm the mind is to give them a task while they sit and breathe. Counting things can be a way to focus and center the mind. You've heard of counting sheep while going to bed to slow down the mind. The theory behind counting sheep is that it is simple, rhythmic and repetitive nature of the visualization that helps people fall asleep.
Counting your breathes for a minute.
Count the inhale and exhale as one breath. If you total less than 8 breaths, you are calming your body. The breathe rate relates to your heart rate. The lower the number of breaths, similarly the lower your heart rate. If you have 9 or more breaths, continue to practice until your minute breath rate is below 9.
Counting backwards from 300 by 3 is another great exercise. Each breath ( inhale and exhale) say the number to yourself and subtract 3. Stay focused and if needed divide the number by three in your mind as you say the number to verify accuracy. Start from the last divisible number if you get off track or restart.
If you are looking to start a fitness program. Remember to start slowly. No need to jump in and drown. Wade in the shallows, get a feel for the temperature, and soon you'll be turning a dog paddle into a free-style lap. But remember ANY change that you make like this takes time and is a journey.
Here are 4 big mistakes to avoid for your fitness program.
DOING THE SAME THING AND EXPECTING DIFFERENT RESULTS. If you're not seeing or feeling changes and you've been doing the same thing for more than 12 weeks, it's time to try something new or make a few adjustments. Many people get into the habit of sitting on an exercise bike or walking on the same treadmill at the gym. Do something different and see better results.
DON'T EXPECT CHANGE UNLESS YOU'RE FATIGUED. Face it! If you're not tired at the end of your workout, then you won't see results quickly. This doesn't mean to push yourself so you can't walk the next day but at least a few times in your workout, you should "feel the burn". That burn of muscles that are working hard or feeling yourself breathing heavy. This physical indicators help you know if you're working hard enough to see and feel changes.
ONLY DOING ONE COMPONENT OF FITNESS. There are 3 components of fitness: your heart, your muscles and your joints. You work your heart with cardio, your muscles with strength training, your joints with flexibility training. Opt for a well-rounded program and don't think that stretching 2-3 minutes after your bootcamp class is enough. Add yoga or a pilates style class into your regiment to get those joints moving fluidly and eliminating tight muscles.
THINKING STRETCHING IS GOING TO LENGTHEN YOUR MUSCLES. It doesn't matter how much you stretch. If you don't improve the strength of the "tight" muscle then you will never see changes in your range of motion or flexibility. This is why Yoga and Pilates classes are so important - they work on both sides of the joint and help lengthen the muscles.
When I first opened Hang 5 Fitness at StudiosFUSE, I knew the surfboards were unique and could offer a better way of training the body using feedback to balance the muscles. What I found out over the year's time is that so many of you want to get on that SURF board to see what it feels like, but aren't really sure how it fits into your normal workout routine.
So if you don't come back, that's terrible!
I've been training and coaching people over the last 35 years and our current program offerings can be all you need to be strong, move with ease, and be your best at any activity. Here's five reasons you should be coming to classes at Hang 5 Fitness.
THE SURFBOARDS. Your body needs feedback to balance out muscles groups. You're naturally stronger on one side of the body than the other.. otherwise you would write with your left and right hands alternating. When training on a flat surface (running, walking, pushups, etc) your strong side can get stronger and stronger until and create a weak link. Training on the surfboards helps keep balance in all these movements. SURF and BARRE-PILATES classes use the surfboards!
STRENGTHENING THE CORE MUSCLES... EVEN THE ONES YOU CAN'T FEEL. If you have ever felt sore legs after a workout, you know that you worked them to overload and will start getting stronger. The core muscles don't work in completely the same fashion. Core muscles are layers of muscles that surround the entire spine: rectuc abdominus, transverse, internal and exterrnal obliques, thoracolumbar fasica, errector spinae, and a few more. These muscles are ENDURANCE muscles. They need constant contraction to get stronger. We hit these muscles in multiple directions in our BARRE-PILATES classes and much of the time in SURF.
JUST BECAUSE YOU'RE NOT SWEATING DOESN'T MEAN YOU WON'T SEE CHANGES. The thought that you have to be dripping in sweat for an effective workout is nonsense. You don't sweat in a pool but swimming is a great workout. In our BARRE-PILATES classes you will be reminded the next day that you came to class, but you won't be dripping with sweat. We push you through low level cardio movements which will still get you into your training zone for heart benefit. You only need to be at 65% of HR max which for many is 140+. You will achieve that heart-rate with the large muscle groups we target while at the barre and on the board.
THINKING STRETCHING IS GOING TO LENGTHEN YOUR MUSCLES. It doesn't matter how much you stretch. If you don't improve the strength of the "tight" muscle then you will never see changes in your range of motion or flexibility. We focus on balancing strength patterns in our YOGA and BARRE-PILATES classes so you naturally become more flexible - which means you'll move easier.
WE THINK OUTSIDE THE BOX. Using your mind with conscious movement happens in all our classes. Somewhat due to the nature of being on a rocking surfboard but also because we ask you to be present. We breathe at the start of all classes to keep you living in the moment. Taking these lessons outside to your daily life can really have a big impact on how you look, live and feel
Andrea Metcalf is a best-selling author, nationally recognized fitness expert, and founder of Hang 5 Fitness and Studios FUSE. Voted runner up Trainer of the Year in 2008 IDEA, contributor to Oprah.com, NBC Today Show, CNN and many other nationally trusted media outlets, Andrea shares her passion for helping people look, live and feel their best.