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

LOSE WEIGHT

There's a lot of controversy about losing weight. Some say exercise helps and some say it has a small influence on weight loss and calories are the key ingredient.

I was not able to exercise for 3 months after my recent surgery. I was allowed to walk but I was only able to walk very slow I wouldn't even call it a stroll it was more like slow motion LOL.

I was able to eat about 2800 calories when I was working out prior to the surgery. I've had to cut back to 1600 calories since my surgery and have still gained a couple of pounds. Muscle weighs more than fat so my couple of pounds really makes my jeans tight!

Exercise burns calories and adds muscle mass so you definitely lose weight as long as you don't increase your calories. You may even be able to eat a bit more and still lose weight if you are really pushing the exercise.

Muscle does weigh more than fat so you may gain weight at the start of your exercise journey but you should lose inches and if you count your calories the weight will come off easier than if you just sit around watching TV and working on the computer.

My doctor gave me the okay to do strength training now and I'm able to get a brisk walk in. I'll be able to track just how much exercise does affect weight so I'll keep you posted as to my progress. I hope to be able to eat more and lose a couple of pounds.

Visit my website www.realwomensfitnesstips.com to learn all about exercise so you can join me on my exercise quest. I'm thrilled to be back. I know it will take me time to get my strength back. I'm very weak but I know if I take it slow and steady I can get strong again. So can you!

Your fitness expert

Lynn www.getrealfit.org

FLAT STOMACH

If you really want a flat stomach you need to introduce yourself to your transverse abdominis muscles deep in your lower belly.

If you google transverse abdonminis muscle you can get some great exercises to help you work that muscle.

It wraps around your pelvis and provides support for your lower back.

Here's a video link to help you learn how to work that muscle group.

www.youtube.com/watch?v=aqwx6uCwhUQ

Once you learn how to exercise the transverse abdonminis muscle you can do it while you're in traffic or at work when you are taking a break. It's a sure way to improve the appearance of your stomach and will improve your lower back issues if you have them or prevent you from having them.

I do them often during my day!

Your fitness expert

Lynn www.getrealfit.org

POST SPINAL SURGERY

Many people ask "can I get back in shape after spinal surgery?"

I would answer "generally yes!"

Recovering from any surgery is a personal situation. Having the guidance of your doctor and a good PT is extremely important. I would not recommend getting a program from a personal trainer without having it cleared with your doctor or a physical therapist.

When I work with my clients that have had any kind of surgery I talk to the clients doctor or have them bring me a letter from their doctor. Each surgery and each person respond differently to exercise.

Each phase of the recovery from spinal surgery brings different exercise guidelines. When fully recovered each surgery leaves people with different life time requirements.

I'm a firm believer in relying on professionals to determine what you should do after surgery.

There are trainers that step out side their expertise and attempt to train clients with injuries. I would run not walk from anyone who did not take the step to include your doctor when recovering from any surgery!

Your fitness expert

Lynn www.getrealfit.org

KEEP TRYING!

Had a big scare yesterday. My plate is crooked and a screw is close to my main artery. They thought they might have to take my plate out.

Good news is I'm fusing so well the screw is a low risk. Had I not been fusing they would have had to do a redo surgery.

I know I'm fusing well because I take my daily walks and do the exercises I was given to do daily.

There was a person on spine-health (which is now my second home) who was concerned about having surgery due to being obese.

This person was in a catch 22. They gained weight due to surgery and now may not be able to have surgery due to that weight gained.

It's so important to move even after most surgeries. Spine patients are told to WALK. Pain scares some people but the irony is that motion builds up your ability to withstand pain.

I was off my pain pills and on Tylenol after the first week because I walked. I know that. It hurt to walk but I'd think of other things and feel the wonderful air on my face and keep putting one foot in front of the other. I had to pause sometimes but I completed my assigned time.

I have arthritis in my hips, shoulders and now in my hands moving is how I have been able to escape taking lots of drugs.

Even if you have to rent a wheelchair and just move your arms there is a way to move. You can move in bed which I did and still do post surgery.

No excuses! Move that body!

Your fitness expert

Lynn www.getrealfit.org

ANTERIOR CERVICAL DISC FUSION

I've been sharing about my recent surgery. I had a sport injury and my neck was badly hurt. My life has changed.

I had to have 3 discs removed and replaced with devices to hold my bone matter between the vertebrae so my neck can fuse.

That's a titanium plate and screws you see in the x ray. It supports the area that is fusing.

When life throws you curves you do best to go with the bend. I can't do high impact or do the sports I so loved but I can keep moving. I have to keep moving to heal.

I have pain all day and night but I still do all I can to keep my body strong. There are no excuses for letting your body go.

I pray that I will heal and be able to do more activities. I know I'll never be able to be as crazy as I was but I will keep doing the best I can because I deserve that. SO DO YOU!

Take the time to take care of yourself. This is your life!

Feeling sorry for whatever your situation is for a short time is okay but to sit on the pity pot too long hurts your chance of having a better life.

I have days of sadness and I turn to my friends and family to help me get up and try again. Reaching out is helping yourself.

Get up ...Get going... and discover what is out there for you!

Your fitness expert

Lynn www.getrealfit.org

Exercise!

Exercise is not one size fits all.

I think some people avoid exercise because they think there's just one way to obtain it and often that's the way they see their "jock" friend or TV personality exercise.

Not all of us want to be super athletes or movie stars but we should all want to be healthy and that's within all of our reaches.

The human body was designed to move!

Now days with all the machines replacing our muscle power we really need to exercise as part of our daily routines. That can be as simple as getting in a good long walk daily and simple light weight strength training a couple of times a week.

Your exercise routines may need to change on occasion. I'm healing from a 3 level cervical fusion so my routine has changed drastically but I still exercise on a very light scale.

You need to move that body!

I have some great workout DVDs that offer low or high impact as well as some effective strength training DVDs to get you started at www.getrealfit.org

Take the time to take care of yourself and you'll have more time to take care of everything else!

Your fitness expert

Lynn