Eric's New Gym!, Dizziness, Cardio at home for Knee/Feet Pain, Teaching Your Kids Sexual Values

Welcome! I am so excited to announce that our expert trainer Eric Walden has just purchased his own gym this week - Snap Fitness, 11013 Allisonville Rd. Fishers, 594-1200! He is going to offer to my and Northside Family Care patients a 45 minute free fitness and exercise assessment with him and giving his recommendations. I will give you more details in my next blog - he and I are so excited to further continue our work together to get you your healthiest! I and my family have trained with him for the past three years, and have always been so impressed with his knowledge, skill, and results, and with him as a highly valued man with the utmost integrity and responsibility and personality. He has made my 16 year old Brendan into an extremely strong and talented football player, my son Nathan and daughter Christina much stronger and taught them how to weight train, and made my husband Bruce into a "ripped" 50 year old, and myself so strong and balanced at 50 - it is so much fun to be getting in better shape than ever!

The above pictures are of Brendan (far left #13, plays cornerback) at the first game in Zionsville's new stadium, and myself in our home gym. This blog I will discuss the diagnosis and approach to dizziness, finish my review of the book on teaching your children sexual values, and give great lessons learned from wonderful Christian counselor Jim Craig (317-471-0500 begin_of_the_skype_highlighting              317-471-0500      end_of_the_skype_highlighting begin_of_the_skype_highlighting 317-471-0500 end_of_the_skype_highlighting, or 317-769-5557) last week when we had a meeting with him after a significant disagreement this month between my senior at IUPUI daughter Christina and myself and Bruce.

Dizziness

Dizziness is a very common problem, and can be divided into four groups: lightheadedness (vague symptoms, can be feeling disconnected from environment), vertigo (false sense of motion, spinning sensation), disequilibrium (off-balance or wobbly), and presyncope (feeling of losing consciousness or blacking out). Below I will discuss the common reasons and treatments for each of the four types of dizziness, but studies show that a final reason is not found in 20% or cases.

Lightheadedness

-anxiety and depression are the most common causes, and treatment needs to be directed to help this

-medicine side effects and medicine overuse or substance abuse (alcohol or illicit drugs) can give this sensation, and treatment is by stopping or adjusting medicines and treatment for substance abuse

-hyperventilation is a cause (breathing in excess of need, and people often sigh, and can have associated chest pain, numbness, and bloating), and can be treated by breathing control exercises (and occasionally rebreathing into a paper bag) and anxiety control/medicines

-sometimes fever and sinus and ear infections can cause this symptom

Vertigo - problems with the inner ear are the most common causes of this and the most common causes of dizziness, about 30-40% of adults have some problem with this

-benign positional vertigo (usually no hearing loss, episodic, and can have spells of recurrent eye movements)-treated during episode with anti-dizziness drug Antivert (or can Valium) and if recurrent needs referral to otolaryngologist for physical therapy exercises and/or canalith repositioning (can view these head and neck exercises at http://www.youtube.com/watch?v=ZqokxZRbJfw&NR=1)

-vestibular neuritis (usually no hearing loss, persistent)-viral infection of the vestibular nerve and treated with oral prednisone over 3 weeks

-labrynthitis (usually hearing loss, persistent)-infection of the labyrinthine inner ear organs and treated with oral prednisone

-Meniere disease (usually hearing loss, episodic)- increased endolymphatic fluid in the inner ear and treated with salft restriction and/or diuretic water pills, and can be treated by injection or surgery by an otolaryngologist

-migrainous vertigo (usually episodic vertigo with a migraine and often more pain/discomfort with full light)-treated by migraine prevention and medicines

Disequilibrium - there are many causes of this

-medicine side effects are the most common cause of this, especially in the elderly (especially cardiac/blood pressure medicines, anti-depressants, muscle relaxants, anxiety and pain medicines, urinary and erectile medicines)

-stroke or TIA are the most life-threatening causes and are almost always associated with other neurological problems such as weakness/paralysis of one side of the body, problems speaking, and others

-sometimes ear infections can cause this symptom

-poor vision can give this feeling and can lead to falls

-Parkinson disease (along with rigidity and slow movements and tremor)

-lower extremity numbness (especially in diabetics)

-any musculoskeletal disease that can affect walking

Presyncope - usually a cardiovascular cause

-arrhythmias (heart rate abnormalities)

-heart attacks

-carotid artery extreme narrowing

-low blood pressure with change of position - if not caused by medicine or significant dehydration or anemia, may be treated first with non drug therapy (increasing water and salt intake, regular exercise, rising slowly from lying or sitting positions, sleeping with the head of bed elevated) and then if needed with medicines midodrine, fludrocortisone, pseudoephedrine, paxil, or desmopressin

-medicine side effects as above - especially cardiovascular medicines in elderly

Eric's Tips - Cardio at home for those with painful knees and feet! -
The feet are the base of operation for all movement. If you have pain in the feet then everything else will start having problems as well, eventually. Knee pain is what about 75% of all exercisers and even non exercise complain about the most. There are ways to do cardio that don't involve the loading the feet and the knees with your body weight. A pool is the best option for you or even a recumbent bike. But not all of us have a pool at home or have access to one. But since we are covering in home cardio we get to be a little more creative. I wanted to address an quick issue with a definition of cardio training. Most people when asked are you doing cardio? They immediately think of running, biking, or walking. But cardio is training of the heart and lungs. We can train the heart and lungs without doing the "traditional" forms of cardio. I like to use weights to train the heart. I don't need a treadmill or a bike to get a client winded. Just ask Dr. Lisa. :) Since our goal is low impact on the feet and knees here's what I suggest. Again like all my workouts that I give anything can be modified or adjusted to meet your needs. Please do not think that my way is the best for you. I don't know all your needs, issues, pains, and medical problems. So don't take these workouts as blanket statements of facts when it comes to your body. Make sure you are listening to your bodies needs, but also be willing to try new exercises and push yourself a little more than normal. Keep moving from exercise to exercise without stopping. That is the key to doing a "cardio" style weight lifting session. Set up your exercises before you begin that way there is less down time in between each exercise. Here are a few strengthening exercises first.


Warm-up by walking around your house or up and down stairs.3-5 mins.
Wall Squats with medicine ball (3 sets, 10–12 reps): Place 4- to 8-pound medicine ball between inner thighs and squeeze ball while extending (standing up) knees.
Isometric hip adduction (3 sets, 12–15 reps): Sit on one side, propped up on elbow, with top leg crossing over bottom leg and top foot planted in front of body. Flex bottom foot, tighten quadriceps, and lift bottom leg off floor 12–18 inches. Hold 7 seconds before lowering. An ankle weight can be added when more resistance can be tolerated while maintaining proper form.
Lateral step-downs (3 sets, 10–12 reps): Stand on one leg on 6- to 10-inch step. Keeping hips level, lower unsupported leg just short of floor surface by bending support leg’s knee. Push through heel of support leg to rise back to starting position.
Side Steps (3 sets, 60 seconds each leg): Standing on one leg reach out to the side (12-16 inches) with the other foot, keep your moving foot straight ahead, use quick movements. Your body should be slightly leaned forward for balance.
Step ups- (3 sets, 60 seconds each leg): Using the same step as the lateral step downs, step up using one leg to step up. The movement should be quick. This shouldn't put your knee in pain because the step isn't very high.
This should be a good start. Throw in any upper body movements as well. The exercises that are listed are going to help strengthen the upper legs to help relieve some of the knee pain. Here are some upper body movements that I would include in this workout.


Push-ups (3 sets, 15 reps)

Reverse pull-ups (3 sets, 15 reps) Get two chairs and place them about 4 feet apart and put a broom across them. Lay flat on the floor underneath the stick and with an overhand grip pull yourself up. Aim for the middle of your chest to touch the broom.

Shoulder Press (3 sets, 15 reps) Don't let your hands drop below your ears, this will help keep constant contraction on the muscles.
If you need help understanding the exercise please contact me. My contact info is eric_walden@waldospersonaltraining.com or 765-404-7343.

Family & Faith

Parenting - from "Sex - More Than a Plumbing Lesson" by Amy Scheuring

Marriage is a Covenant and Forever

Teach and remind your children that marriage is a permanent promise and covenant with each other and God, and God takes covenants very seriously! The marriage knot is tied in all circumstances-for richer, for poorer, in sickness and in health, and their is lifelong joy in knowing there is someone always beside you. Give your children a vision of the Godly marriage that is a love growing ever better and lasting a lifetime, like Coach Wooden. The author suggests encouraging your child to think and talk about the type of person he wants to marry someday, write a short vision statement about marriage, talk about couples you know who have gone through the good and the difficult (richer and poorer, in sickness and in health), and pray together for the person they will marry and their future marriage and families.

Relationships with Your Children

Spend as much time as possible with your teenage children, and make sure you are not on the phone or not actively ready to listen. Strive to have family mealtimes most days, meet your children at the bus, be available to chat later at night with your teens, and think of you unique children and how you can enter and be a part of their world for them. "Spending time does not always mean there will be conversation, but it does mean you are creating a place for it to happen" (and for my boys, it can mean occasionally watching a TV program with them that they like, even though I do not like TV at all). Praise and hug your children often (they need affection even though they may seem not interested), and as Tony Dungy says, "Hug them ever chance you get!".

Entertainment Choices

Studies show that the typical American child age 8 and up spends 38 hours/week consuming media, , and most report that TV is the primary source of information about sex!.. "So turn off the TV and pick up a hobby that interests your children - biking, training your pets, cooking dinner, playing ball, taking walks, making crafts, or even washing the car." Make a list of active entertainment choices for your family and do them, and schedule creative "dates" with your children on a regular basis and keep them.

Setting Rules and Guidelines

Healthy good boundaries and rules do not punish but actually protect our children. Studies show that 91% of girls who start dating at the age of twelve have sex before high school graduation, and the number drops to only 20% when girls do not date until age 16. The author' guidelines...

1. Determine some rules for dating far in advance - like no dating until age 16, and then they can never be alone together in a house

2. Be reasonable - make sure your standards are attainable

3. Be sure of definitions - make sure you and your child have the same meaning to dating or hanging out or getting friendly, etc.

4. Be in agreement with your spouse and/or other parents

5. Find things to say yes to - such as well-chaperoned social events/dances, extending a curfew for a special concert, and open your home to be a place their friends want to com

6. Don't apologize for the rules - setting rules is your job - you are the parent! and be confident and upbeat about them

7. Insist on and teach and model good manners - listening well when in conversation, opening doors for girls and women, leaving cell phone off or in a designated place when at home, doing chores and looking for opportunities to help each other, answering the telephone politely, shaking hands and looking in eyes of new acquaintances, no calling after 9 pm (and no calling boys unless specific purpose), appropriate clothing and appearance, etc.

8. Find others who share your family's rules and don't let other parenting styles get you down - seek others who set high standards for their kids

"Give your children our B.E.S.T."

-Build Boundaries ---have your children list 3 things they will never do and 3 places they will never go, have them always think: Where am I? What time is it? Who's in control? What is the plan?, and challenge you children to show affection without touch (but especially for boys not to say "I love you" because the power these words have on a young lady and if he truly mean it his next words should be "Will you marry me?)

-Establish Emergency Exits --- plan for unexpected emergencies (most date rapes occur because kids don't have an escape route, and need to plan to avoid alcohol, drugs, speeding, sex), a ride home, a cell phone, or a strong group of friends can provide ways of escape from potentially harmful situations- families can agree on a coded message that means they need picked up, like telling the people they are with they have to check in with their parents and then saying "What? I have to come home now?! Well. OK, let me tell you where I am."

-Set Standards --- setting high standards tells the world how you feel about yourself, and encourage your children to make a list of qualities they are looking for in a girl or boy

-teach your son that a man's strength and power are shown not when he acts on urges but when he resists those urges

-integrity is doing the right thing when no one is watching, and leadership is grown through the testing of our values

-Take your Time --- postpone dating as long as possible, and "as the wisdom of His plan unfolds over the teen years, fill the place in your child's heart that longs for acceptance, intimacy, and unconditional love"

Great websites, information, programs and help for parents and teens:

True Love Waits - a national program with built-in support - http://www.lifeway.com/tlw/

The Silver Ring Thing - shows abstinence in such a positive way that teens jump at the chance to wear the silver ring - http://www.silverringthing.com/

Counseling Tip from Christian counselor Jim Craig (471-0500, or 769-5557)

God says we have to "hate our parents and brothers" to follow Jesus, because we need to always be aware that we are ADOPTED... We are all adopted, and our real Dad and Mom are not our biological parents. Our real Dad (and Mom) is God! So we, and especially our children who are from divorced parents, need to always ask ourselves what does our real Dad/Mom want us to do in any given situation or decision or action. Jim also talked about the meaning of " Honor" - it is a weigh and measure term. So "Honoring your Father and Mother" as God directs means to look at their character and attributes, and accept and keep what is gold (good), and set aside those things that are not the best.

Marriage Tips - from "The Book of Romance" by Tommy Nelson

Keeping Romance in Your Marriage

"Come, my beloved, let us go forth to the field; let us lodge in the villages. Let us get up early to the vineyards; let us see if the vine has budded, whether the grape blossoms are open, and the pomegranites are in bloom. Then I will give you my love."

Song of Solomon 7:11-12

From this you can tell Solomon and his wife practiced the secret of lifelong romance - they continued to court and date!

Men - God calls you to lead in the area of romance and desires you to be romantic - you are capable of romance! You can express charm, romance, and affection - start with what you know and then work hard with God and the Spirit's help to learn and grow and continually be creative.

Men and Women - with the Spirit work hard to be spontaneous and unexpected! Romance is largely rooted in the degree of spontaneity you as a couple forever cultivate. Flirt with each other, do different things, and your youth and passion will be rekindled. (Words of wisdom to especially women and men - if your mate is being spontaneous with a date or activity try your hardest not to turn them down! ***Tip for this weekend - take your spouse out to Symphony on the Prairie this weekend - my husband Bruce and I are going to Buddy Holly and Friends tomorrow night!

Continue to date each other throughout your marriage - Set aside specific times to be together, and do not let anything take priority. Be a good listener, attentive, and well dressed for your special times together.

Reflect upon and remind yourself often to really appreciate the manliness or womanliness of your mate on the outside and their beauty inside!

*Next blog - factors that kill romance

My hugs and thanks and prayers for all of you so very special people!

Dr. Lisa

PS. I just purchased a small prayer journal that I take into all my office visits with me to write down your prayer requests so I can pray over them. Please let me know if you have special prayer requests!

Making Your Healthy Plans Stick, Cardio for For Bad Knees, Teaching Your Children Sexual Values

I so hope and pray you are enjoying the end of your Summer, and all our children are enjoying a great start to school! I was so blessed to pick up my 9 year old Annika from a Spirit-filled week at Camp Allendale last week, visit my parents in Fort Wayne, and attend a wonderful Cavalier dog party at the Warsaw home of the breeder of our Penny (the black and tan Cavalier shown in the picture seeing her ruby mother again).

This blog I am going to write tips for all of us to make our healthy goals and plans stick, and finish my suggestions on teaching children sexual values. Eric gives great teaching on doing cardio exercise for people with bad knees.

Making Your Healthy Plans STICK!

Do you wonder why you a make a definite plan to exercise more, eat better, sleep more, pray more, stop smoking, lose weight, or take your vitamins and then don't do it? The American Heart Association (AHA) recently researched this topic and found specific habits and strategies that helped people make their healthy plans stick. They also found that developing a healthier lifestyle (healthy diet, regular physical activity, and losing weight/getting to a better weight) can increase an average Americans' life expectancy by SEVEN YEARS!

Set Smart Specific Goals

People who set definite goals are much more likely to adhere to them. Just deciding to lose weight or lower your cholesterol are too general, but deciding to lose 1 pound per week or eating more healthy fruits and vegetables are much more realistic and attainable. Goals that focus on specific behaviors (such as exercising 30 minutes three times a week or setting out your daily vitamins for the upcoming week or eating a healthy fruit or vegetable with each meal or drinking 2 glasses of water with each meal, or praying every am for 3-5 minutes before you get out of bed) are even better because you are more in control of them and can see your progress.

How Dr. Lisa/Northside Family Care/Eric can help? See us to identify your own needs and specific goals. We work together with you to set smart goals and focus on what you can do.

Monitor Your Progress

After you have your specific goals, you need to know how well you are doing. Monitoring yourself increases your awareness and progress toward your goals. This can be as easy as writing down your foods or workouts in a journal or electronically. Your frequency in doing this really matters - you need to track often. Monitoring is very important and a proven key to healthy lifestyle behavior change. The AHA states that studies show when people track their food, they lose TWICE as much weight as those who don't self-monitor their food intake.

How Dr. Lisa and Eric can help? We can review your journals and tracking, and help give you ideas on any adjustments you need to make. We are also working to develop some trackers for your use.

Find Support

The AHA found that people who had more frequent and longer contact with others (doctors, trainers, support groups) had more success in changing and maintaining their healthy lifestyle habits. This contact can be in person, telephone, or email/Internet and helps the person to be accountable and adhere to their program.

How Dr. Lisa and Eric can help? We can see you in person to discuss and support your efforts, and help you identify other areas of best support for you. We are working on some ideas to support you by telephone or electronically.

Get Feedback

Feedback is very important to help you understand your current level of performance and set further realistic goals to improve. People who receive feedback more often are reinforced and more successful in adopting their habits.

How Dr. Lisa and Eric can help? When you see and consult us with your trackers, we can give you feedback to congratulate what you are doing and help make suggestions on what to improve or change.

Believe in Yourself

Confidence in yourself and your own ability to reach your goals, will help you achieve your healthy lifestyle habits. Programs that help your confidence and belief in yourself and in your abilities achieve much more lasting benefits and results. How can you boost your confidence? By far the most effective way is by achieving a short and simple goal.

How can Dr. Lisa and Eric help? We will help you set your at first short and simple goals and tracking to help you build confidence and momentum to continue for the long term. The first goals can be very short and simple - like exercising each day for 10 minutes, drink 1 glass of water each morning, eat a healthy vegetable each dinner, or thank God each morning before you get out of bed.

Learn From Others

When you watch or observe someone performing a healthy behavior that relates to your own goals, they are modeling to you that these things work and that you can do them too (like exercising, choosing/cooking healthy foods, drinking water before each meal, moving past a slip-up). Programs that include modeling have higher success rates of long term healthy lifestyle behavior change. This modeling can be done in person, via videos, or even through discussions.

How Dr. Lisa and Eric can help? We can do this in person by meeting with us, and we do it in our blogs here - in videos and discussions. We will continue to do even more!

Accept Setbacks

It is normal to occasionally miss or deviate episodically from doing the goal behavior, like miss some exercise times, or meals with a healthy fruit or vegetable, or a week with a pound weight loss, or tracking. A person being aware that this is normal and expected can actually help prevent relapse or episodes of not doing the goal or giving up a goal. Instead of expecting perfection all the time, programs that teach people that setbacks are normal and can be overcome will result in greater success!

How Dr. Lisa and Eric can help? No one can be perfect. We recommend working to at least an 80/20 rule, where you follow your outlined goals most of the time, but allow for occasional indulgences and rest days too. We can give you resources, tips, and tactics to help you plan for possible setbacks and recover from them.

Family & Faith - Parenting Tips continued from the great book "Sex - More Than a Plumbing Lesson", by Amy Scheuring (teaching your children sexual values)

Sex teaching and your younger children -

Proper timing is crucial. Saying too much too early can introduce ideas prematurely, but waiting too long can leave your child ill-prepared for the battles they will face in our culture (ignorance is not the same as purity). While you are spending time with your children, opportunities will arise for healthy discussion. When children ask questions about sex, be sure to answer them as accurately as you can. A pregnancy or even baby animals can give you the chance to say "I want to answer any questions you may have about babies, love, and marriage."

Make sure to protect the wonderful innocent years of childhood by being a gatekeeper and set reasonable boundaries for your children. Take the TV out of your child's room, closely monitor his access to Internet, be very careful what friends' homes they spend time at and the rules of those homes, and load up your home with classic children's books and videos.

Your child's changing bodies are opportunities to teach and assure them, and explain that our bodies are designed for holy purposes. 1Corinthians 6:19 "Your body is a temple of the Holy Spirit."Teach them about proper respectful dress and good and bad touch - the area our bathing suit covers is private and personal and they need to reject any kind of touch that feels "wrong" or "mixed up."

Teach about your body as a gift from God. Remind them how they would feel if their one big birthday gift was already opened and used. Their body is a gift from God, and inside it is their sexual purity or also called virginity. It is a wonderful gift, and there will be times you are curious and tempted, but don't open the gift! It is a gift you can only give one person, and that is your husband or wife after you get married. That moment is part of the wonderful plan God has for your future and is certainly worth waiting for!

Road maps of Relationships -

Ask your children what they are looking for in a relationship, and you will likely get things like trust, honesty, acceptance, love, commitment, fun, good communication, and respect. Then ask them what attracts them to notice or want to date a girl or boy - likely things like body, popularity, clothes, hair, and teeth. Teach them that they must understand that attraction and relationship are not the same thing. Attraction takes 3 or 4 seconds, but relationship takes months and even years. Sex does not help reach the goal of a good relationship, but in fact actually puts things so out of proper order that they may never reach the joy that a healthy relationship will bring.

Show your teen a quarter you can find in your dryer and one in mint condition in a sealed plastic case whose value increases each year. "Advise them that many teens treat their virginity like that of a quarter they can find in their dryer. They let people touch it, spend it, and use it. Rather than gaining in value, it becomes worn, common, and cheap. The sealed coin is beautiful, valuable, and rare, just like sexual virginity."

When your teens ask how far can you go, teach them to think about the goal of a good relationship and ask themselves: Is this activity increasing communication? Are we building trust? Are we having fun or is this getting too serious? How much can I save for marriage and to please and honor God?

Teach your children the basic rules about proper social behavior - good manners and etiquette rules - like looking adults in the eyes and shaking hands, men acting honorably - opening doors, being the first to ask the girl out on a date, and calling and meeting her parents. These basic rule about social behavior give kids much needed self confidence in tough situations.

Fulfilling Your Destiny -

"You are a chosen people, a royal priesthood, a royal nation, a people belonging to God." Romans 8:14-17. Teach your children they have a royal identity and God has wonderful plans and adventures that only they can fulfill by training with and following God. Instilling our teens with that sense of purpose, identity, and destiny gives them a reason to hold themselves to a higher standard. Encourage your children to be the people they want to become. He who is faithful in they little things will be given responsibility for much more (Matthew 25:21). Teach your children that in our culture often you cannot avoid the first look at a scantily dressed person or bad Internet pop up, but you can avoid the second look!

http://www.truelovewaits.com/ - purity pledge commitment information

http://www.silverringting.com/ - purity pledge programs

Great author C.S. Lewis said it this way: "Good and evil both increase at compound interest. That is why the little decisions you and I make every day are of such infinite importance. The smallest good act today is the capture of a strategic point from which, a few months later, you may be able to go on to victories you never dreamed of."

Next blog I will cover suggestions for relationship building and entertainment, setting reasonable rules, and as the author suggests - giving our B.E.S.T!

Eric's Tips

Cardio for People with Bad Knees

By

Eric Walden

Having bad knees is an excuse for some, while others finds ways around the pain in their knees. I’ve said numerous times that I love exercise and fitness because it’s not a one size fits all. Each individual can tailor their workout to themselves. What is unique about cardio machines is that they will help you target different areas on your body or help you achieve goals in different ways. Everyone has different problems when it comes to knee pain. Each person has to figure out what works best for them. But there are a few things that one must consider when choosing the proper cardio machine.

The first question you ask is, Will this hurt my knees. The answer could be yes or no depending if you have ever used the machine before. If you have used (fill in machine name) and your knees have hurt afterwards then I’d avoid that machine. No sense in keep on doing what you already know will hurt. Next ask yourself does the impact hurt or just standing on them for long periods of time. Knowing the answer to these 3 questions will help you determine which machine(s) you will use.

Weight bearing machines are best for burning more calories. But at the same time if standing for 30 minutes or longer hurts your knees then don’t do it. Use a machine that you sit down. Use a progression to help keep your knees from hurting. Start out on a weight bearing machine for 10 minutes then move to a seated machine for the rest of your cardio session. Each week try to increase the time on the weight bearing machine. Always do the weight bearing machine first. Your muscles and joints are stronger in the beginning and won’t get sore or hurt as fast. The recumbent bike and upright bike are good for bad knees. Make sure you have the seat set right or it can make the problem worse in your knees. I know for me I have to be careful on an Arc trainer not to take the incline up past 7 or my knees hurt after. You have to use the machines a couple of times and keep switching up the settings until you find a range that doesn’t hurt. I loved the workout that the Arc trainer gave me to I kept working out on it trying to figure out how to utilize it without being in pain every time. You may have to come to the conclusion that you can’t use certain machines.

Cardio possibilities & routine for home - coming soon!

I always tell beginners or people recovering from injury to take it slow. There is no need to conquer the mountain in one day. Even if you only do 10 minutes and then rest for 10 and start up another session of 10 minutes. You are doing something which is better than nothing. You are building endurance and muscle strength by doing this, so eventually your body will be able to sustain a a longer workout. But don’t rush yourself to do something you’re not ready for. Listen to your body and plan ahead to succeed and not get hurt worse.

The minimum recommendations for cardio are 30 minutes 3 times a week. It is okay to start out with 3 ten minute sessions. Gradually work yourself up to a full 30 minute session without stopping. Sometimes adjusting the intensity will help you achieve your goal of a harder workout rather than increasing your time. Here is a link to an article that talks about most exercise machines that you will find in homes or regular fitness clubs. http://askthetrainer.com/best-cardio-machines.html

Have a great week. If you have questions or need help designing your workouts please email me at eric_walden@waldospersonaltraining.com or call me at 765-404-7343.

Remember the healing power of God! I pray that you can imagine your physical body filled with the healing, loving light of God, and give over to God all your concerns and envision each cell renewed - every cell of our being is alive with the energy of God. I pray by shifting your thoughts to God's higher power, you feel instantly connected, and envision radiant health in your body this very moment - you feel stronger and more alive, renewed and energized!

Thank you so much for caring about and working on being your healthiest with your special and amazing God-given body. I am so proud of you! I wish I could give you all hugs right now, so I will in my mind and heart and prayers!... I pray you just got my hug!

Dr. Lisa