BACK HEALTH TIPS

The human body is so efficient. Each move we make influences our spinal column. Here is a "back health" tip.

The saying "sit down and take a load off" should be changed to "lay down and take a load off". Sitting is very tough on your back! It puts your body in a bent forward position which reeks havoc on your discs.

Your discs get nutrients by osmosis. They get their nutrients from the vertebrae around them. There is no direct blood flow to your discs. When you are laying down this process can occur, your discs are able to absorb extra fluid. As we stand and sit that fluid is compressed out of your discs like a sponge being squeezed.

When your back or neck is hurting laying down for 15 minutes with your head on a flat pillow and a pillow under your knees is a great way to give your back the rest it needs.

Taking care of your back will allow you to enjoy motion so be back aware!

Your fitness expert

Lynn www.getrealfit.org

AEROBICS

I'm so glad I'm able to start doing more aggressive exercise now. It is so clear to me that exercise is extremely important as far as losing and maintaining a healthy weight.

I have been unable to exercise for 4 months due to surgery. I walked but slowly. I had to fight not to gain weight. I ate almost half what I did when I was able to get in some aggressive exercise.

I'm able to workout more and more and along with that able to enjoy more and more of the foods I love. I eat healthy but I do like to be able to eat often. I really love food.

It is so important that you get your aerobic exercise!

Check out my fitness DVDs at www.getrealfit.org. The workouts are great and there is plenty of variety to choose from so you won't get bored.

Your fitness expert

Lynn

MY LITTLE DOG

Pets are so wonderful. They bring us joy and give us purpose.

My little yorkie Joe passed away the day before Thanks Giving. We still do not know why. He seemed fine. He was only 6 years old.

Joe was a miracle dog. His mother and father were retired but had a last unplanned fling. Joe was the result of that fling. He was so tiny and vulnerable. He only achieved 2.5 pounds.

My son talked me into bringing him into our family. We already had 2 yorkies and I didn't want more. I was scared to have such a tiny dog. After lots of begging and 2 visits Joey took my heart and he became part of our family.

Joe was a clown. He wanted to be part of everything. He loved everyone but clearly bonded to me.

My husband would carry him in the front of his robe in the morning. My husband has a roman nose. He would tease my little Joey with his big nose and Joey would play and nip at his nose. My husband would laugh.

Joey passed in my arms looking into my eyes. It's a moment I will cherish forever.

We had Joe cremated and have his urn in our living room. I know it's not him but at least it's a memory of him. We talk to him and about him every day to keep his spirit in our hearts.

We miss you Joey and we are so sorry we were unable to save you. I know you loved being with us. Know that you will ALWAYS be in our hearts!

A HEALTHY SPINE

Having a healthy spine is so important. Knowing how to achieve that takes knowledge.

Knowledge is truly power. I just went through a difficult cervical surgery. I was shocked when my surgeon basically did a "slice and dice" and then left me on my own to recover.

I know that recovery is just as important if not more important than the surgery. It's a sad state many are in. I did not jump in to the knife quickly. My spine was very healthy. I had a sport injury that landed me on the table but I was still flabbergasted when my surgeon didn't help guide me through the recovery.

I had to scratch and fight my way through recovery and was wounded on my way. I finally found a great orthopedic PT that is helping me get back to life. I also found several books I will list for you that were helpful.

Our medical system needs some serious help. I know that money is the route of all evil and it surely shows up in our medical care. Providing patients with good post surgical care takes time and time is money. Ugggg! I could go on for hours about that but I won't.

Taking care of your spine should be on the top of your list for the reasons you want to get in shape. Learn as much as you can about how to do that.

Here are some great books to help you gain some insight on how to enjoy an active life with a healthy spine.

Over Coming Back and Neck Pain by Lisa Morrone PT

What to do for a Pain in the Neck by Jerome Schofferman MD

The Back Pain Book by Mike Hage MS PT

Books alone will not solve all your back and neck issues but they will at least allow you to have questions to ask your doctor.

I have learned lots of great information from these books like how to position myself when I sleep, which muscles are a must to strengthen and why, how to get in and out of my car and tons more.

The "back bone" is used as a metaphor in many situations for a reason. A strong spine is clearly crucial and having knowledge about the care of your back will help lead up to a "healthy spine"!

Your fitness expert

Lynn www.getrealfit.org

STRONG NECK

It's really important to have a strong neck. Your head is very heavy so the neck muscles need to be strong enough to hold your head up.

I'm 3 months post neck surgery. My neck is like a noodle. It's amazing how you compensate when a body part is weak. I've been balancing my head on my shoulders. I've had to sit down or lie down often because my head feels like it's going to roll off my shoulders!

I'm seeing a physical therapist who is strengthening my neck with some fantastic exercises. Hopefully I'll be able to share them with you in the future fitness DVDs I do.

Every part of your body needs to be strong for a healthy body. Your neck has a big job to do. Keep it strong!

Your fitness expert

Lynn www.getrealfit.org

ABS

Abs abs abs. I saw the "Hollywood most sexy body parts" awards. Abs were on the list.

I've posted several times about how to get great abs. I've been working hard on getting my pretty abs back since not being able to exercise due to recovering from major surgery and am proud to announce that they are coming back nicely.

I've been trained on many methods to obtain sexy abs. I'll be honest with you. It has always taken me lots of work to get my abs. I do a lot more repetitions of my ab exercises. Most people I've met or worked with that have good looking abs have really worked for them.

The good news about doing my workouts is they all focus on working your abs like crazy. Every time you lift your leg to kick you should be engaging your abs.

Check out my website www.getrealfit.org and start working on your abs!

Your fitness expert

Lynn

GREAT WORKOUTS

I've been watching clips of my workouts and so wish I could join in. They are so much fun and are highly effective. I hope when I get better I'll be able to do the low impact version of the workouts.

Once you have surgery on your spine you need to reinvent your exercise programs. For those of you that have not been through spine surgery I really recommend my workouts.

If you have had surgery the low impact version may be okay for you. I do a lot of boxing moves that are great at shaping your abs but may need to be toned down a bit especially if you've had multiple levels of cervical disc fusions.

I can see the workouts did a fantastic job of getting and keeping me in top shape. I hope I can get back there once I'm healed.

My husband wants me to do a workout DVD for those that have had spine surgery. I'm thinking about doing that. It wouldn't be for at least a year and maybe longer because I have to be healed from my 3 level cervical fusion before I will be strong enough to do a DVD.

It's not easy to do workout DVDs. I'm wiped out after I'm through with our shoots but I love doing them.

If you want me to create a fitness routine especially for those who have had spinal surgery let me know. It would help to spur me on.

Your fitness expert

Lynn www.getrealfit.org