Archive | October 2013

The Anatomy of Persistence: How Does Bob Keep Going When Injured?

INJURIES-KEEP GOING

Transforming injuries into new beginnings—or just begin again and again and again….

Because of my early severe obesity, my body’s musculature is prone to aches, pains and malfunctions. About every 3-5 years I have to change my fitness routine. For example:

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· I cherished Jazzercise® (aerobic dancing to music) and did it three times per week for four years. Then all-at-once my feet started hurting me. X-rays revealed that feet have hammertoes and large bone spurs, so I couldn’t do it anymore and I needed to get orthodic shoe inserts.  I got the hammer toes fixed on the left foot.

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· I’ve been hiking and back packing for many years. On a recent hike I experienced severe pain from my foot joints after just 3 miles of walking.  X-rays revealed that my hammertoes have increased (I did need surgery) and I have large bone spurs on the right foot. I asked the doctor for referral to a podiatrist to get exercise suggestions, foot care ideas, and I also needed to get orthopedic shoe inserts for my hiking boots. Oh no….more changes….

YOGA

· I started yoga to increase my flexibility, balance and strength. A friend referred me to a qualified teacher, to whom I have practiced with for twelve years. I love it. I’ve had to stop, at times, due to my knee, feet, and shoulder injuries and pain.

ROTATOR CUFF MUSCLES

·On a hike I slipped down a hill and severely pulled out my shoulder muscles (rota-tor cuff) —ouch! I had to see a physical therapist, who recommended a whole series of exercises to build up my shoulder and upper body muscles. My job doesn’t use my upper-body muscles and so they had deteriorated over time. It took about one and a half years to get better. It was at this time that I joined a gym—something that I never wanted to do before. All of the strength-training machines looked like torture machines from outer space. My injury was the triggering event that got me started and I have kept going for about 9 years—for two to three times a week. I also look forward to taking yoga at the club every Tuesday and Thursday. I feel SO good afterwards.

ARTHRITIC KNEE

· Then my knees started hurting. X-rays revealed I have arthritis. About four years ago I stopped doing knee exercises because of the pain. I discovered all of my muscles seem to easily waste away without constant strength training and maintenance. After one year, my knee-geometry was thrown off due to weak muscles and a severe pain developed. I could barely walk, and no hiking was allowed. I felt very sad and discouraged. Oh, no. Not another change!

A trip to the doctor and physical therapist provided me with strengthening exercises—but how to do them?

To help me make lasting activity changes, I applied the Stages of Change model.

Check out too the CDC Physical Activity is for Everyone: http://www.cdc.gov/nccdphp/dnpa/physical/starting/

How did Bob use the Stages-of-Change process to keep going when injured?

· Contemplation: I thought of all the reasons why I just wanted to give up—throw in the towel. I listened to my sad, angry, fearful and frustrated emotions. I then thought of all the reasons why I would benefit from doing the exercises. I talked myself into beginning and congratulated myself for having the courage to begin!

· Preparation: I visited the health resource center and the Internet and got information on arthritis—on what it is–and how I can manage it. I made copies of the exercises to have around the house. I got my yoga mat and belt and the strap-on leg weights and put them in the living room for easy access. I made a date with myself for exercise and put it on the calendar—the days and times. I called up the instructor and put-on-hold my Friday yoga class—since it was too intense for me right now. All of these steps helped me actually DO the exercises.

·Action: I first tried the exercises with the physical therapist. When I got home I did them the best I could—as the pain would allow. I saw the therapist again and discovered I wasn’t doing them all correctly! So, I modified the routine.  I needed to look at her written instructions and use an exercise log to remind me of what to do and keep record of my progress. I have a number of different exercises to do on different days of the week. As I am doing the exercises, I have to modify all routines depending on the pain that is present.

·Relapse: “I was exercising until…” My relapse started a year ago, due to arthritis knee pain. Previously, I was doing regular leg exercises at the gym. Within one year, my legs got really out of shape. I learned from this that all muscle groups need a regular workout and that one exercise doesn’t substitute for another. Darn! I can see I will also have to watch getting so busy I forget to schedule time for me. I remember: I did it before and I can do it again.

· Maintenance: After 6 weeks of doing the exercises, my knee is starting to get better! I was actually totally pain-free on a longer walk! I remind myself of the value of doing the exercises and of how they directly contribute to my knee health. I know that if I stop doing them that my muscles will again get weak and the same problem will occur. I remind myself of the pros-and-cons of change.  I asked the physical therapist for an exercise prescription for maintenance—because I know that if I don’t use it, I will lose it.

· I also used positive self-talk. I thought about attitude—the attitude of acceptance, patience and appreciation—accepting the weaknesses of my body (and its strengths) and the slow progress I experience. I also practice being my own rooting squad and tell myself, “Good job, Bob! I’m proud of you for your efforts! Keep up the great work!” Also appreciation—I had totally taken for granted the ability to walk and hike—now I don’t. I really treasure my blessings.

Slow and steady wins the race! My boss calls me “Mr. Maintenance.” But really, my strength is persistence. I just begin again and again. I developed the habit of persistence by using the Stages of Change process.

So you can see from my story that long-term fitness requires adjustment for the different ups-and-downs in the different seasons of life. It’s not always easy, but the results of being consistent are worth it. 

UPDATE! Two years ago my massage therapist told me that my muscles were all wasting away (at 60 yrs old). I realized that I needed to change gyms and to do something I had NEVER done before!! I signed up for personal training 2 times per week for 2 years. I learned many new exercises and my strength and muscle tone increased dramatically! I now go to the gym 3 times/week to do strength training and take yoga 1 time/week. I see the personal trainer 1 time per month now. I do walks every day around my neighborhood and go on hikes regularly: http://www.balancedweightmanagement.com/Frolic%20In%20Nature!.htm

STAGES OF CHANGE-2

                                                       The Stages of Change:

                                      No one stage is more important than another—it’s a process.   

Stage of Change

             Ways to Motivate Change

Pre-contemplation—Not even thinking about changing. Increase awareness of the effects of the problem behavior. HOW are your present choices harmful to you or others? Take responsibility.
Contemplation—Beginning to think about risks and benefits of change. Many people experience a “triggering event”: illness, mental or emotional distress. The goal is to decrease uncertainty about wanting to make changes by identifying pros (benefits to you) and cons (hassles) of change. Are the long-term benefitsworth the short-term costs?  These times can be filled with guilt, shame, hopelessness, and desperation. See ideas below on how to sort things out. Get support for yourself.
Preparation—Plan for a change, but you don’t know what to do. You begin to think of ways to change. Evaluate your life, get advice and help. Seek information: perhaps make phone calls, attend meetings or seminars. You’re in the process of gathering tools for yourself. Listen to your “self-talk” about the value to you of making changes. Make an action plan with specific steps.  Set a date. Identify rewards.
Action—Making changes. Committing time and energy to practice new behaviors. Start small. Set specific, achievable, meaningful, short-term goals. Work to solve problems as they arise. Action is PRACTICE. New behaviors will feel uncomfortable to you at first, and you won’t be very skilled at them. You’ll make mistakes. New habits are the most “fragile” to revert back to OLD habits during the first 6 months.
RelapseReturning to former patterns. It will happen. Choose to learn from it. Can last five minutes or five years! RELAPSE IS NOT FAILURE. IT IS LEARNING. It can happen at ANY stage, especially between pre-contemplation and contemplation, and during times of crisis. Be kind with yourself and honest. NOTICE what has happened.  Determine what you can learn from the experience, and plan ahead for the future. Problemsolve: use your knowledge as a tool for your next stage. Keep a journal to notice and unravel patterns. Plan behavior substitutions. Don’t give up. Don’t give up. Just begin again! Seek out helpful resources on this web site.
Maintenance—Continuing new behaviors with increased confidence. Have awareness of what triggers a relapse and make plans to avoid it. Remind yourself of reasons for having changed–never forget WHY you wanted to do something different. See Bob’s story, Emotional Area for examples of reasons. Reevaluate and redefine your tools and your plan. It will get easier to maintain new behaviors over time.  Be patient and persistent.  Change is a process, NOT an event. Practice self and stress-management skills. Notice if you have fallen back into a chronic, unhealthy patterns again and use the self-evaluation tools (use the Daily Personal Check-In section of this Web site). Congratulate yourself for Having the courage to do it!
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Celebrate the Simple Joys of Life!

Life Is Full of Wonder!

CELEBRATING BEAR

Ask yourself what really makes you happy:

·        It’s NOT just about losing weight.

·        It’s NOT just about  having material possessions.

·        It’s NOT just about having a career or the perfect job.

·        It’s NOT the many other things that you think will make you happy.

What really makes you happy is focusing on WHAT you do have to enjoy, SIMPLE THINGS, to rejoice in ordinary things. Don’t take things for granted. Just the ordinary things of life add richness and depth to existence.

I started by watering the seeds of happiness in myself.

                                                                     WATER SEEDS OF HAPPINESS1WATER SEEDS OF HAPPINESS STAR 2                                                           

Pictures Below Show the Many Ways I Embrace CELEBRATING the simple JOYS of Living!

MY FAVORITE THINGSMy Favorite Things!

Collage shows my favorite things: flower and vegetable gardens, all of nature, but especially forests and mountains, animals, food, and HUGS!

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Side Walk Chalk FUN!

Boy did Amber and I have a really enjoyable time! Although, I would say that many of my animal drawings looked liked creatures from outer space!

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Tich The Dog Helps Out!

Oh, the joys of art!

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Hiking Drawing at Pamelia Lake

My lovely friend Carol DeGregory painted this picture of me. She also did the other AMAZING drawings on this web site.

Pottery Vause

I Made The Pottery Vause In Class With A Friend!

I also LOVE flowers! I cut flowers from the Pink Dogwood tree and also put in Azeleas from the yard.

Kitchen Flowers

Flowers In The Kitchen!

I celebrate the JOYS of spring in the Northwest.

Dining Room

Oh, More Flowers in the Dining Room!

I like flower arranging.

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Camp Robber Birds While On A Hike

Spending time in nature is SO uplifting.

Favorite Tree

My Favorite Tree at Fernhill Park

Oh, I wait each year for Autumn and the vibrant colors on this tree.

Today on a walk I also passed by many flowering cherry trees in Northeast Portland. They were AMAZING, DELICIOUS, and SPLENDID!!!

Celebrate Play

Living Juicy by Sark

Taking time for PLAY is essential for our emotional well-being. Sark’s LivingJuicy book is a yearly meditation book with hundreds of “juicy morsels.”

It always puts a SMILE on my face.

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Life–Reach Out And HUG IT!!

Here’s me and a friend HUGGING a HUGE tree at the Oregon coast.

The May 12-Permission to Play drawing is from Living Juicy-Daily Morsels For Your Creative Soul, & The Bodacious Book of Succulence by Sark (1994), Celestial Arts, Berkeley, California.  (Please note that I have added high-lighting colors to the above drawing). See Ten Speed Press for many excellent publications: http://www.tenspeedpress.com/catalog/tenspeed/index.php3 For a catalog from SARK, call:  (800) 841-BOOK. These books are SO MUCH FUN and are delightfully colorful! www.planetsark.com

What Does It Look Like When Things Are Going Well?

What Am I Doing?


FROLIC AROUND: The Power of Fun: Celebrate Enjoyable Ways To Be Active!  and
Frolic In Nature! for pictures of some of the AWESOME places in nature that I have visited. Eat your way around CELEBRATE Healthful Eating! Yum! Make It FUN. Make It Colorful! for mouth FUN!

Cultivate an awareness of the sacredness of life!

86 MEDITATION CLOUDS_2704321

In Thich Nhat Hanh’s book Present Moment Wonderful Moment–Mindfulness Verses for Daily Living*, Parallax Press, (1990) he shares:

We take our toes for granted. We worry about so many things, but we seldom think about our toes. If one small toe steps on a thorn, however, our whole body will feel the pain. Holding one toe in our hand, we can feel its peace and joy. It has been a good friend. It is not broken. It does not have cancer. We can thank our toe for its health and well-being.

Our toe and each cell of our body exist interdependently, not separately. If our body exist interdependently, not separately. If our body becomes ill or injured, the cause many be external, such as bacteria from contaminated food, alcohol in another driver’s bloodstream, or a bomb dropped from a plane.

If the sun were to stop shining, life on earth would cease. We must understand that our body also includes all of these things. The sun is our heart outside of our body. Our life and the life of all existence are one continuous life. The peace and joy of our small toe are the peace and joy of our whole body and mind, and the peace and joy of the entire universe. Once we identify with our toe, we can proceed further to identify ourselves with all life. Life comes from the whole universe.

Pay a visit to Parallax Press Resources for Mindful Living: http://www.parallax.org/

*From the introduction: This book contains short verses to help us dwell in mindfulness. We often become so busy that we forget what we are doing or even who we are. We forget to look at the people we love and to appreciate them…we don’t know how to get in touch with what is going on inside and outside of ourselves…To meditate is to be aware of what is going on in our bodies, our feelings, our minds, and in the world. This is a delightful book that promotes a feeling of joy and of the sacredness of life.

A Diet of Self Love

For ideas on Self-Nurturing and Self-Esteem: Learn the skills for emotional nurturing. They’re euphoric and non-caloric! Learning and practicing these skills will help to transform emotional eating. See the links below from the Essential Skills section of this site.

Inner Peace

 If you can start the day without caffeine,
If you can always be cheerful, ignoring aches and pains,
If you can resist complaining and
boring people with your troubles,
If you can eat the same food every
day and be grateful for it,
If you can understand when your loved
ones are too busy to give you any time,
If you can take criticism and
blame without resentment,
If you can conquer tension without medical help,
If you can relax without alcohol,

If you can sleep without the aid of drugs,

ROSE IMAGEThen You Are  Probably
The Family Dog!

MEDITATING DOG

And you thought I was going  to get all spiritual …

     Handle every Stressful situation like a dog.

If  you can’t eat it or play with  it,
Pee on it and walk  away.