No Knees About It!

I have bad knees.

As do many people.

But you don't have to sacrifice being healthy because of it.

Women, are already prone to knee problems––thanks to our widening hips, and athletic women especially––thanks to the tightening of our IT bands (Iliotibial band).

 

In 2009 I was a passenger in a car accident. Both my knees got crushed, causing my kneecaps to be pushed out of place and tears in my meniscus's and other cartilage damage. I got out of the car and collapsed on the street. I couldn't stand up. I was in numbing pain.

I was in pain every single day. I tried every treatment possible, until surgery was the final option. It was a last resort, and as much as it sucked, it definitely helped. I still have pain, mostly due to the fact that my kneecaps still don't align completely, and there's no cartilage in my knees, so they grind, bone on bone.

I did physical therapy for quite a long time, as do many people with knee or other physical ailments. I take a lot of the stretches and exercises they showed me and incorporate them into my workouts. Even if it hurts, I work through the pain. Unfortunately, as multiple doctors have told me, the best way to relieve joint pain is to strengthen the surrounding muscles to take the pressure off. So while it hurts to do the exercises, you have to do them.

So don't use "I have bad knees" as an excuse to skip leg day. Leg day could be your most important! Just modify exercises, use little to no weight when performing them, and when in doubt ask a physical therapist or personal trainer how you can perform them without adding to your injury! Anything to work your quads, hammys, hips, or glutes, is going to help you.

I also take a Glucosamine supplement every day to help lubricate the joints. It definitely helps and is cheaper and easier than getting injections every few weeks.

I recommend Wellesse Joint Movement Liquid Glucosamine. I've tried other brands and pill forms too, but this gives me the best results. I definitely do notice a difference when I take it consecutively and when I miss a day. It also doesn't taste terrible like a lot of liquid supplements, and is made up of natural ingredients. Definitely add this to your vitamin regime if you have any joint pain/concerns. (You can pick it up in stores, like Walmart, or online)

Choosing The Right Workout Shoes

Your footwear can make all the difference to your workout. It is important to have more than one pair to rotate between and to know when it's time to ditch a pair. They may be your favorite sneakers ever, but if they are completely worn out, you are doing more harm than good to your feet and your workout.

The type of shoe you choose depends on a few things, 1) the type of activities you perform and 2) comfort.

 If they are not comfortable do not force yourself to wear of buy them just because they look cool or are the popular shoe. Everyone's feet and how they move is different, so the same shoe won't fit the same way on different people.

Running

Designed specifically for runners, and can be broken down into further categories as indoor or outdoor, or for flat or trail surfaces. Running shoes are designed to protect your feet on impact with the ground. There is more support at the balls of the feet. Most often not a lot of lateral movement is done in running, so moving from side to side is tight and running shoes will not support the motions well.

Walking

Are flexible through the ball of the foot and provide a greater range of motion through the front of the foot as you step forward. There is typically more arch support since that is where the impact is heaviest. Often these are more bulky and heavier than running shoes.

Crosstrainers

Designed for multipurpose, these are great for gym-goers who do a variety of workouts. Whether it is weight lifting, jogging, yoga, or spin class––these are typically flexible and cushioned shoes for a variety of movements. A little heavier than running shoes, but not as heavy as walking shoes.

Court Shoe

Mainly used for basketball, racquetball, or tennis, these shoes will hold up well with lateral movements. The sides are typically wider and allow for more side to side motions. Also will provide more ankle support.

 

Studio Shoe

Relatively new since the explosion of yoga and pilates, where you often aren't wearing shoes–-these are great for those who don't feel comfortable going barefoot. Still very light and for indoor use only, they cover the foot in key areas and are flexible to allow comfort when moving from pose to pose.

 

Barefoot Shoes

These are popular among people who don't really like wearing shoes and those who are outdoorsy. One company, Vibram Five Fingers, is best known for these shoes. They look like feet, with a separate place for each of your toes. Their website claims "FiveFingers not only encouraged a more natural forefoot strike during running, but also allowed the foot to move and work in a completely natural way, while providing grip and protection over a variety of surfaces".

#EffYourBeautyStandards is Booming on Social Media

Plus-size model Tess Munster has created quite the social media movement with the hashtag #EffYourBeautyStandards. People everywhere are expressing themselves and showing  a lot of self-love with it. Munster, at 5-foot-5 and a size 22, is the first model of her size to be signed to an agency.

In the United States, the average size for a plus-size model is between 6 and 16, and a height of 5-foot-8.

Now I'm sure there are haters out there bashing this movement or bashing overweight or plus-sized models, or people in general, but Tess Munster follows a fitness and nutrition program. She works out with a personal trainer 4 times per week, and avoids soda and other sugary drinks.

#EffYourBeautyStandards is not a celebration of fat people as some may suggest, it is a celebration of ALL body types. And it's not just aimed at women, but men too, who may all too often feel the pressure of unrealistic beauty expectations. Celebrate your differences and what makes you unique.

#EffYourBeautyStandards and do what you want, dress in a way that makes you feel good about yourself. Style your hair or makeup (or don't wear any) how you like. You should feel comfortable and confident in your look. So what if it isn't following the current trend, or what is 'expected' of you. There is nothing more powerful than confidence.

 

While blogging for The Huffington Post, Tess wrote:

“Even as a model, I still have a belly, cellulite, stretch marks, and thanks to nursing a son – not the perkiest boobs. However that doesn’t devalue me at all. I think if anything, it makes my body more interesting.

“Like my tattoos, they tell a story and I can tell you where I was or how I was feeling at that moment, similar to when I look at my body.

“’This scar is from when I had a C-section.’ These scars are from crashing my bike on the gravel after not wearing a helmet even after my mother warned me multiple times.’

“’My stretch marks are from puberty and many years after’, etc.

“Our bodies tell a story and everyone’s journey is different, everybody is different, unique, exquisite. The only problem is that not everyone respects that or comprehends that we don't have to all look like a cookie cutter or perfect picture of "health." We have so many forces around us that try and influence us otherwise. Why be our own worst enemy? Even if you don't have a partner to dress up (or take it off) for, do it for yourself. Our relationships with ourselves and our bodies are the most important ones we will ever have.”

Everyone is their own person, and every body is different, take care of yourself, and be happy.

BE YOU!

Don't Forget About Your Lovely Lady Parts

Sexual/reproductive health is a part of your life that needs to be taken care of. Most people pounce on the necessity of having a healthy weight, being active, and heart conditions. But young women everywhere need to start paying attention to what's going on down under.

Girls should go to the Gynecologist around age 13-16, after they get their first period. But many don't. Most think they do not need to go unless they are having sex, but that is not true. Once you begin menstruating  you should go to make sure everything is healthy and functioning properly. Especially if there are reproductive health issues running in your family such as cervical, ovarian, or breast cancer.

There is no reason not to; since the Affordable Care Act was established, 1 visit per year has to be covered under all health insurance plans. During your annual exam, not only will an exam be conducted on your vagina, but you will also have a breast exam. It is also a good time to share with your doctor any concerns, or weird feelings you have with your period or if you are sexually active. Do not be embarrassed, while our breasts and vaginas are private areas and we feel uncomfortable revealing or speaking of them,  it is important for your health and know that the doctors are there strictly for your well-being.

2 Reasons you should definitely go if you have not:

1) You have an irregular or painful period

2) You are sexually active

Your Gynecologist is an expert on all things reproductive and can help you navigate what is often a tricky and embarrassing subject to discuss. Take advantage of their knowledge and do your body a favor and get taken care of. Whether you plan to ever have children or not, you want to be healthy overall. You see your physician for an annual checkup, make it a point to see your Gyno. Women's Health has a few articles that are worth the read, whether you are making your 1st or 100th appointment! I recommend this one and this one in particular.

National Healthy Weight Week

Apparently it's National Healthy Weight Week, and this has been an occurrence for the last 20-something years. I don't know why it's the first I'm hearing about it and why it isn't made into a bigger deal.

When talking about weight most people go straight for the negative. That they've gained weight or need to lose weight or go on some crazy strict diet. Everyone forgets that while it's important to have a healthy weight, it's also important to have a happy weight. Not every person at the same height is going to have the same healthy and happy weight. When considering a healthy weight, you need to take into account genetics, sex, activity level, bone density, fat/muscle percentage, and other factors. There is a not a universal weight associated with each height.

Which is one reason why I hate BMI, but it is a good place to start to get an idea of a healthy weight. BMI only takes into account your height and weight, so it should not be the only thing you measure when determining your weight or fitness goals. Take measurements of your body, and go based on how you look and feel in your clothes as well. Don't make dropping pounds so much of the goal, make fitting into smaller sized jeans or a dress your goal. Or having more muscle or more energy. Make it about how you feel too. Do you feel comfortable in your body?

One thing I am having a hard time accepting is my current weight. No matter how I change up my diet or exercise routine, the number on the scale is the same. It's been for about a year. And as much as I really want to lose those stubborn 5 pounds, I can't seem to. My body has changed though, I notice it in the way I look and the way my clothes fit. So it seems that the number on the scale is what my body is designed for. And while I have been able to get to my goal weight (118-120lbs) in the past, I was also a lot younger, and the older you get the more your body changes. So as much as I hate that I can't get below 125lbs on my 5'2 frame, I have to realize that this is what my body is made for. I have a lot of muscle from a lifetime of sports and many years of gym-going, and weight problems are in my genetics, so I will never be really tiny. Which is OK. I'd rather be muscular than skinny, because that's what fits my body type.

Don't fight with the scale, don't obsess over it either. Use it as a guide, same goes for BMI. Measure your goals with how you look and feel. If you feel miserable because of your diet or exercise routine, then it's not for you. Make it a lifestyle change, not a temporary fix. Find a balance of what makes you happy and healthy.



**This article on Yahoo! is a good read, and no matter your health or fitness goals, you should take a look at it,**

Rules to Follow if You're New to the Gym

So you joined a gym as part of your New Year's Resolution, congratulations and welcome! The gym you go to should be a place you feel comfortable. Now perhaps you haven't set foot in a gym since high school, or you've never even seen a weight room, here is some etiquette to help you adjust to this new part of your lifestyle.

1) Personal Space: This should be a given in all situations (except perhaps the subway where you can't avoid it) but for some reason newbies tend to follow too closely to gym goers who know what they're doing. Now it's fine to watch and learn, hell, even say "excuse me" and ask for help or advice, but don't just bring your yoga mat right next to mine when there is plenty of open space!

2) Clean Up After Yourself: Again, this should be a given,  yet people still leave things all over the gym. The staff are not your moms and it's disrespectful to other gym goers. Most gyms have sanitizing spray or wipes––for god's sake wipe the machine when your sweaty ass is done with it! Also put weights back on the racks when you are done, not only does it make it easier for others to find what they're looking for, but it's a safety issue too. I can't tell you how often I've seen people trip or stub their toes on dumbbells left on the floor.

3) Ask First: If you see someone standing near a machine or weight rack or other contraption, before just sliding yourself in––ask if the person/people near it are using it. Or wait if you see a water bottle or jacket or something is left near it. Some people will use their rest time to get up or move around a bit rather just linger on what they're using.

4) Be Considerate: You should be overall, unless you were raised by cavemen. Treat others how you want to be treated, and remember you are not the only person in the gym. Avoid talking on your phone or to your girlfriend obnoxiously loud. Don't get pissed at the staff for something another gym goer did (do voice your concern in a respectful manner). If you aren't focused on your workout (i.e. sitting on your phone on a machine for more than 2 minutes) move along so someone else can use it. And again, ask questions, talk to people. No one will be pissed at you if you say "excuse me"(just don't do it while someone is in the middle of their set!)

5) Enjoy your gym time: For me, gym time = me time, I put in my headphones, bop around to my music, and focus on the task at hand. The gym helps me de-stress and makes me feel good. Working out releases endorphins, take advantage of the high! Wear gym clothes that make you look and feel good! Make yourself a pumping playlist! If you are not comfortable at your gym, you may need to find another. No reason to put yourself in a bad situation.