Catching Up

Well, it's been about six weeks since I last made a blog. I'm not quite sure why I haven't written...maybe because I've actually been busy DOING things!

As I look back on the past month and a half, I realize some nice things have been going on in my life. Here's a summary not only to get you up to speed but also to remind myself of the good things I've been doing/experiencing/learning.

Back in February I took an Ayurveda class at Whole Body Yoga Studio. I knew very little about  Ayurveda prior to enrolling in this three hour seminar. Well, I knew enough to know that a three hour lecture was just the tip of the iceberg when it comes to studying this ancient science. I wasn't sure how or even if anything I learned would be applicable in my own life, but it sounded interesting so I figured, why not? Turns out, it was!

University of Maryland Medical Center describes Ayurveda as this:

Considered by many scholars to be the oldest healing science, Ayurveda is a holistic approach to health that is designed to help people live long, healthy, and well balanced lives. The term Ayurveda is taken from the Sanskrit words ayus, meaning life or lifespan, and veda, meaning knowledge. It has been practiced in India for at least 5,000 years and has recently become popular in Western cultures. The basic principle of Ayurveda is to prevent and treat illness by maintaining balance in the body, mind, and consciousness through proper drinking, diet, and lifestyle, as well as herbal remedies.

The class was fascinating! I'm interested in incorporating herbal remedies into my own lifestyle, but so far I haven't really experimented with any of it. 

Later in February I took a self defense class at the Maximum Impact Karate. I have taken a few classes like this in the past, so I had an idea of what to expect. What made this class different was that the instructor wore the head and body gear necessary for us to basically poke, punch, and kick him mercilessly during each of the drills. They started with easy, fun role playing, and then escalated into full-on attack type scenarios. It was intimidating but fun, too. I think it's really important to learn self-defense skills and repeat them often, or least until they become second nature. I'm not sure if they would come naturally for me yet, but I definitely took away some valuable information.

Moving into March, I decided to sign up for a Boot Camp class which is held at the same karate location. This class meets twice a week for 6 weeks. I had never been to 'boot camp' of any sort, so I really had no idea what expect. And I was scared! Turns out, the drills we're doing are all things I have done in the past with the personal trainers from Better Bodies or my own personal trainer (and husband), Marty. The exercise use minimal 'props' including things like ladders, bands, cones. The class lasts an hour and since we are constantly moving, we burn 500+ calories. It's tough!

We started the session with body assessments and measurements. Grrrr.... The good news is that Becky, our Instructor, is not interested in our weight. She just wants to see changes in inches. The next thing we learned is that we have to keep a daily food journal AND turn in the results every week so she can grade us. Have I mentioned I despise food journals? I hate them with a passion. Had I known about the food journal prior to the start of class, I seriously would have reconsidered joining. But I had already paid, so I was committed. 

As it turns out, the journal is slightly less painful than I thought it would be. The app we are using is easy, and at the end of the day it tells you "If every day was like today you would weigh XXX in 5 weeks." That was an eye-opener. Like a smack in the face. It's easy to know what to eat and what not to eat. But putting that knowledge into action is the (ridiculously) hard part for me. Seeing the possibilities - good or bad - on the computer screen every night is really helping me think twice before I indulge in a sweet treat. I still have a lot of habits to break and new ones to make....my love of sugar, the ease of grabbing processed food, drinking more water, the need to increase greens and proteins in my diet, etc...But I am making progress and I think the accountability of the journal helps significantly. Oh and it also factors in the calories burned from exercise. So I got a new battery for my heart rate monitor, and I'm wearing it again and pushing myself to burn those calories. It's definitely motivation to exercise most days of the week.

So far, the class has been good. My only issue is that I still have to be really careful of my lower back. Some of the things we are doing taxes it. Not good! On top of that, I can't stand saying "my back hurts" over and over because I don't want it to look like I'm making excuses. But it is what it is, and there's not much I can do about it or about the way people react to it. Sigh...

That leads me to my next adventure in March...a personal yoga training session with Rachel at Whole Body Yoga. I knew Boot Camp would be rough on my back so I figured this one on one might help. Rachel knows all about my low back problems, so we met for an hour and she taught me some new exercises and some modifications for the yoga moves I've been doing. At $75 per hour, it's not cheap. But the session was invaluable. I loved it, and I'm planning on a second session to take it to the next level.

In the meantime, I have been riding my spinning bike in the basement pretty consistently. Or at least enough that I needed to buy a third pair of shorts to make sure one is always clean. I want to be ready for riding outside in the upcoming months with my dad, Marty, and Lara. Last year was somewhat disastrous. My heart wanted to be out there, but my body wasn't ready, and it so it stressed me out and screwed with my mind. I want to be ahead of the game this year and be able not only to ride the miles but also enjoy them. 

It's been a few years since I concentrated on spinning, but it's all coming back to me nicely. I'm working on the cardiovascular part, but my form is there and I am truly enjoying the ride. So much so that my next adventure - with it's own upcoming blog post - is about hoping to teach a spin class again. Stay tuned!

Yoga = Sanskrit for "Life-Changing" - Part 2

New Year's Eve 2012...A time for reflecting, celebrating, and hoping for a happy and healthy upcoming year. On a whim, Marty and I decided to sign up for a beginners yoga series at Whole Body Yoga studio, which is close to his work and to our home. It had been about 8 years since I stepped foot into a yoga class. I remember liking it back then, so I figured why not give it another shot. Neither of us had been to this studio before, but it seemed nice and was something we could do together. My only concern was that I didn't know how my back would hold up in class. Would I be able to get through a session? Would yoga aggravate my back? Would I spend the next week in more pain? 

The Mat - this is the BEST mat ever!

I went to the first class armed with all the things I thought were necessary for a tough, new workout. I had my mat, a water bottle, and a towel ready for sweating. I wasn't thinking that this was the first night of a beginner's class. It wasn't going to be a balls-to-the-wall session of blood, sweat, and tears that might occur in a spinning class or a high interval training session in the weight room. I didn't use my water or my towel. As a class of 12 people, we learned some new asanas, or poses. And we were reminded that everyone is at a different level of practice so we need to be accepting, ie non-judgmental, of what our bodies can do on any given day. I have to remind myself of that a lot.  

In the beginning, just sitting 'Indian style' (modified lotus) was extremely difficult given my back pain and tightness. I was surprised and disappointed that even the simplest pose was challenging. 

Lotus

But it also showed me that I was probably in the right place to help get my body back on track. As each week went by, new poses we added and my lumbar pain decreased significantly. It seemed to be going away and staying away. I can't point to one particular pose that was working its magic; maybe it was a cumulative effect. But for the first time in several years, I was seeing a light at the end of this painful tunnel. I felt good!

I have a love/hate relationship with some of the poses we do. I usually like the balancing poses because I tend to have decent balance. For example, I like tree pose even though I still can't get my foot above my knee. But I'm working on it.

Tree

I am not so fond of the Warrior I, Warrior II, and Warrior III. I'm getting a much better understanding on how to do the poses with all the different instructors guiding me in classes, but my body doesn't always want to cooperate the way I need it to. Oh, and they hurt! I think I'm getting better, but they are still extremely difficult for me to do correctly. Reminding myself again to be non-judgmental...

Warrior I, II, III

Shavasna (corpse pose) is my all time favorite pose. Go figure! My back sinks into my awesome black mat, the work is done, and it's time to enjoy the accomplishments of finishing yet another class. Sometimes I lay there listening to the music or the sounds outside. Sometimes I drift off to another place. I'm at peace.

Shavasna

Namaste!

Yoga = Sanskrit for "Life-Changing" - Part 1

Four years ago, in 2009, I was working in a high-stress position as a Project Manager for a CRO. I was spending long hours at the office, managing multiple projects, and overseeing millions of dollars in budgets. In addition to my full-time job, I was also working a few nights a week at Better Bodies. I taught spinning classes and Marty and I team-taught a fitness class that involved intervals, spinning, cardio, stations, and weights. We had a big following. I loved it not only for the physical benefits but also for the creative outlet. The free gym membership was an added bonus. I had no patient contact at that time, and I found myself craving something new, something medical, something I had tossed around for a long time. So I signed up to become an EMT. 

Now, to be honest, at that time I really had no idea what was involved in becoming an EMT. I mean, I knew there were lights and sirens, but beyond that I had absolutely no clue how it all worked. I didn't know any EMTs. I didn't even know the difference between an EMT-B and a Paramedic. I've been through some rigorous educational programs before, and I have a medical background, so I figured how hard could this course be. (Note to self - Every time I've asked that question in life, I've gotten burned. I need to stop asking that). Anyway, the tuition was cheap (only $235 plus books and uniforms),  it was 3 hours/per night for two nights/week, and it was close to home. Yes, I was going to have to stop teaching at the gym for the 7 months of schooling, but I was ok with that. For some reason, I had an overwhelming need and desire to do take this course. So I bought the cool boots and the navy blue cargo pants and off I went.

VMSC 345

Harleysville 344

PennStar leaving the scene of an accident

EMT school turned out to be anything but easy. It was more than two nights per week: it included most weekends for those 7 months doing and learning things such as CPR, NIMS and HazMat protocols, 911 call center observation, scene size up, vehicle extrication classes, cribbing cars, breaking windows, learning PA State Protocols, and riding in the back of the ambulance (or bus) for up to 13 hours per day. The typical shift is 12 hours, but I would have to arrive early to check out the truck equipment and sometimes we got back from calls pretty late. 

Vehicle extrication day. Cribbing under the wheels.

CPR ... On a manekin

The textbook was over 1200 pages, and we were tested on ALL of it. I studied my ass off and passed every test with the highest grade in the class. I was very proud of that accomplishment, but it didn't mean much in the grand scheme of things. You quickly learn who has it and who doesn't during the practicals and skill review sessions. Having a team of seasoned medics and EMTs breathing down your neck and quizzing you while you are trying to recall everything you learned and treat your patient can be very stressful! Turns out EMT school has a high attrition rate. Some students simply don't like it, but some are asked to leave. Fortunately I passed, but not without a lot of blood, sweat, and tears....both from myself and from my patients.

My official patch. VERY proud of what this represents.

How does this relate to yoga? I'll get there, but let me give a little more background. My lower back started hurting me a lot during those months in EMT school. I was barely getting to the gym because I was putting all my energy into the EMT program. And I got no physical activity at my corporate job because I sat at a desk all day long. One November morning I was showering before work and bent over to shave a leg. All of a sudden...POP! Something in my low back made a popping sensation, and I felt intense pain and spasming wrapping around my pelvic girdle. The pain was acute: on a scale of 1-10, we are talking an 11. Unlike anything I ever felt before. I never really gave my 'pelvic girdle' much consideration before, aside from reading about it in anatomy class. But I can tell you when intense spasming, burning, and sharp pain wraps around it, you will know it's there. 

Pelvic girdle

Two nights later I ended up at my Primary because I couldn't stand or sit without significant pain. It was hard to even breathe! An awesome chiropractor, Dr. Chow, did some treatments over the next few months which took the edge off for a day or two at a time. But I continued with significant (chronic) pain until I finally decided to get an MRI and see a neurosurgeon 9 months later. Turns out, I have several bulging discs. 

Kind of like a jelly donut, but you want the jelly to stay inside the donut.

They won't ever be normal again, and there was no real explanation why they happened. Basically I'd have to learn to deal with them. Not quite the answer I wanted, but at least I had a diagnosis. The anti-inflammatories I was prescribed for the next 4 months made me feel a bit better and got me over a hump. But I was still left with daily back pain ranging from mild discomfort to debilitating. I spent many, many nights and weekends trying to rest it on the couch. I had the green light to do any physical activity I wanted, which was great. But I soon realized that my back would pay the price anywhere from a few days to a week if I did too much. And believe me, it didn't take much to qualify as 'too much.' 

So, if you're following me, the back pain started in 2009 and continued straight through 2010 and 2011. I was at a loss on how to get rid of it, or at least to get past it. Everything I did seemed to aggravate it to some degree. The bike position pulled on it too much. That meant days of pain. The pounding from running was too much. Bearing down to lift weights would torque it. Even standing in one spot for more than 10 minutes guaranteed a night on the couch. I had all but stopped working out. And without realizing it, I had started to walk slightly bent over to compensate for the discomfort/pain. Why wasn't my back behaving like I needed it to behave? What happened to all that fitness I had accumulated over the years? I am not that old. I don't have any other medical issues. It was so frustrating and so depressing, and I didn't know where to turn.

Right On Track

"Even if you're on the right track, you'll still get run over if you just sit there."

This has always been one of my favorite sayings. And this week I'm really happy to say I was on the right track, addressing both my mental and physical needs, and yet still moving forward. 

On Sunday I went for a two hour hike in Wissahickon Park with Marty. It was sunny outside and almost 50 degrees, which is rare in the beginning of January. He took me on some of the trails he rides, and up some great heart-pumping climbs. Now I can actually picture what he's talking about when he mentions riding in the meadow, up the steps, and passing the Indian. Other than some muddy trails and a minor chafing incident due to a wrong choice of pants, it was a perfect way to spend the afternoon. I loved every minute of it!

I also set out to take kickboxing two nights this week - and I did just that! I am a very good planner, but far too often something interrupts my plans...whether it's work, teaching, something I think will be more beneficial, more fun, or just being too tired or too lazy :(  But not this week. I made it to Sensei Tim's class, where I had a great workout and learned some new things. And last night was Ken's class - 25 attendees! - where I had a kick ass workout with some serious ab work.

On Wednesday night, Marty picked up my own personal kickboxing bag from Leisure Fitness. This is the real deal, folks. No cheap gimmicks here. It's a professional grade bag, just like the one I punch and kick at Maximum Impact Karate. Since it was a Christmas present that arrived a tad late, I was really excited to finally get it home and put together. Turns out that filling the base with sand is a tedious task because the hole in the base is so small. So I waited while Marty generously, patiently, and painstakingly poured 100+ lbs of sand for over an hour. 

My next task is figuring out some combinations and putting together a workout plan for the big guy. I can tap into my inner Rocky at home (ok, cheesy reference) when I need to get out some aggression or just burn some calories.  Good thing I've been paying attention to the experts in class! 

Welcome To My World!

How I started:
I'm told I was born on a Friday morning at 1:33am, just minutes after the calendar changed from September to October. It was a relatively easy delivery, and I weighed in at 6 pounds 15 ounces. "She's gonna be a tall one," the doctor told my mother when he compared my length to his height-predicting chart. Perhaps 5'10" or so. But the chart was wrong. I'm not tall. On a good day, when my hair is poofed and my Danskos are on, I can pass for 5'4". But my driver's license officially records 5'3". I take after the Polish side of my family...short, stocky, sturdy. Over the years I've embraced that build as much as I've despised it. 

Where I've been:
Stocky build or not, those Polish genes have been good to me as far as health goes, though I have had several surgeries and chronic issues from overuse and/or possibly age-related injuries. I battled tremendous pain from a heel spur in my right foot for about 4 years. (It was the result of my career choice - ultrasound tech standing long hours, concrete floors). Several cortisone shots later, I opted for the long term benefits of surgery. The operation was quick and painful and the recovery was long and tedious. My surgeon said it would never feel 100%, but it was totally worth it. Fast forward 11 years and the same thing happened to my left foot. (Same career, different job). The surgery? No new surgical advances since the previous...still quick and painful, still long and tedious. Still worth it. Just as my foot started settling down, my back went out. I always wondered what that meant...'went out'...and if that was an old man's disease or problem. For me, 'going out' was sort of like a popping feeling which sent immediate, intense pain and spasms wrapping around my lower back and into my hips. The pain was truly unbearable. But I hauled myself out of the shower and into work because I didn't 'look' sick and figured I was too young (and healthy?) to have old man problems like this. I figured a day or two and I'd be right back on track. Eight months later, the MRI confirmed the diagnosis - several bulging discs. Several? That sucked, but at least I had an answer. The next few years were spent dealing with chronic back pain, sometimes tolerable but often unbearable, and mixed with lots of horizontal couch time. 
Chronic pain - whether it's in your back or your feet - can be physically and mentally debilitating. I can see how people become severely depressed and even addicted to medications. Fortunately that didn't happen to me, but I have a new appreciation for those that suffer long term. It sucks. I really can sympathize on some level.



What I've done:
I've been a member of about 10 gyms since I was 15 years old. At 18 years old, I started teaching aerobics at several local YMCAs (and even a synagogue). I stumbled into teaching at the suggestion of my then fitness instructor, Barb. She was awesome and I was lucky to have her selflessly mentor me and teach me everything she knew. When I was about 20 years old, I was taught how to lift weights. I loved it from the start, though I was often intimidated by the big guys in the weight rooms. In 1995 I got my first Trek road bike. It was the smallest men's frame we could find and the colors were pretty. I learned to use clipless pedals and only fell once in the parking lot. In 1999 I joined what I consider to be the best gym EVER. I had no idea that signing my new, yearly membership contract at Better Bodies would literally change my life, but it did in many ways. And all for the better. Some of those stories will come later. Anyway, I became a certified Spinning instructor so I could teach at BB. I was extremely nervous before my first class but was on cloud nine for getting through it. I loved picking out music, burning CDs, and prepping for classes. I continued teaching  there for the next 10 years. I must give credit to the guy who got me through that first class - and many others - who started as my friend and ultimately became my husband. He was hugely instrumental in my success as a Spinning instructor. Then he introduced me to this thing he did called mountainbiking. He got me interested and excited enough to buy a beautiful red Cannondale Jekyl and I even decided to race it once. That's right, once. One looooong, painful, frustrating, muddy race in Hershey, PA. In those 5 miles I decided that mountainbike racing was NOT for me. 

Around that time, I learned about a semi-local place called the velodrome where people race track bikes. Never heard about this track racing stuff before - even though I've religiously watched the summer Olympics since 1984 - so I checked it out. I became enamored, and staying true to my sometimes all-or-nothing behavior, bought a white, Havnoonian , aluminum, 2.2lb frame track bike, a chain whip, and a bunch of gears, took some classes, got a coach, and took up racing almost overnight. I was 32. I loved riding on the track, and even met one of my best friends (Lara) there, but I found the Saturday races tough. These amateur women racers were good! Like the muddy mountainbike race, competition brought out major stress in me in the days leading up to the events. It didn't help that I wasn't super fast and didn't want to risk a catastrophic injury that I knew could happen on a fixed gear bike with no brakes. I still had to get up for work on Monday! 

So now if I'm on a bike, it's usually just my road bike. My beautiful Kuota Kredo. It's a GREAT bike. It's like sitting on a cloud...perfectly fit to me, smooth as silk, and looks awesome, too. I can't imagine any road bike being better for me. 

Where I'm going:
Sometimes I don't know where I'm going as far as fitness is concerned. I try to plan ahead, to lay out a course of action. But more often than not I find myself adjusting those best laid plans. 

I wish I could say I regularly and consistently workout at the gym. But Better Bodies closed a couple years ago, and gym life has never been the same. I miss my old gym friends...they were very much like my family. I saw them more often than my own family! It never will be the same, and I have to get over it and move on. I have been blessed with the most awesome home gym in my basement thanks to my husband. I've got kettlebells, dumbbells, Bosu, bars, a treadmill, a rowing machine, refurbiished Spinning bikes, and even a hula hoop. I love to workout down there, but sometimes it's hard to push myself without others around. No accountability, you know what I mean?

I wish I could say that I love riding my road bike...or any bike for that matter...and that I rush at the chance to do so. But after being off the bike so long due to work commitments, crazy schedules, EMT classes, back issues, sick pets, weekly errands, and any other valid or invalid excuse, I find it stressful to just get on the bike. It's hard keeping up with my fellow riders. I can't do the miles I used to do. I can't go as fast or as far. I get winded. I can't just wing it anymore. Without any practice, I just can't keep up. I'm a little older and a lot less fit than I want to be, and I can't stop thinking that I was in MUCH better shape before my second foot surgery, my bulging discs, and my jobs got in the way.

A year ago I started taking yoga classes on a regular basis. It's a love-hate relationship. They're hard! But they've been truly life-changing. The atmosphere is just the right 'medicine.' My mind is a bit calmer, or at least more accepting of my flaws, and my back pain is 98% gone. We are talking almost NON-EXISTENT!! After years of chronic pain, I see a light at the end of the tunnel...like the 'fitter' me has a chance of reappearing. With a lot of hard work, of course. I also recently signed up for kickboxing classes with the former owner of BB. It's like old times, and I love it! He is a good influence on me. He makes me accountable and that makes me happy.

I was born a Libra, which supposedly means I'm always trying to plan ahead, create structure, and balance my life. The truth is, I'm a complete mess without structure and balance. My parents and my husband can attest to that. I am definitely a work in progress when it comes to those things - learning to accept change and roll with the punches. I'm learning...
I'm hoping to use this blog to document this year's yoga, cycling, kickboxing, and other fitness experiences as well as those crazy balancing acts. Maybe you'll read it and be able to relate. Let me know your thoughts. Especially if they're good thoughts. (Oh, and in case you didn't know, my title is a term we use in ultrasound. We can revisit that later, as I LOVE to talk about anything medical.)

Welcome to my world!