Walks

 It is finally getting cool enough for some winter gear. A hat that covers the ears and a scarf for protecting the chin and face while in the wind.

In the woods and valleys the winds rarely blow as the land is steep and heavily wooded. So even on a cold blustery day a walk in the woods can be rather pleasant.

Hobby has switched over 
to her mild winter gear!

Look!

Moss under the skiff of

snow!

However, my walks have to be planned and short so that I can be back before the other half wakes from his nap. He still needs help switching his oxygen over from the CPAP to the concentrator. Last night was the first time in over a week that he attempted it himself when getting ready for bed.

I keep close by which isn't hard as we are surrounded by a forest.

But I do need my fresh air daily no matter what the weather. 

I went without Charlie on New Year's Day for a really hard and fast hike on my neighbor's land. One I wouldn't normally take any friends on. It is rough, gnarly, and hilly. There are two valleys to negotiate through and a lot of brush with thorns. Did I mention the creek hopping? 

I went to the back valley and followed the stream that empties into Black Bottom. If you grew up in the area you call the stream Black Bottom. If you aren't local, you call it Readscreek.

This part of the valley is landlocked. There are no roads into it, no easy access except on foot which makes it really unique.

The stream develops from several large springs up the valley and used to be rather wide and fast. With all the years of drought, the stream has shrunk to a mere creek, but it is still wild and beautiful.

In the photos below, the stream used to be much wider, covering all of the flat land. After flash floods all the grasses are washed away and one can find cool rocks that are left behind as well as car, tractor parts, and tires.

Years ago this 'dragon' tree fell across the wide stream. Now just the head of the dragon is left with a little creek under it. Where the dragon head is ... was where the stream extended to.

The only place I found any tiny 'waterfalls' over rocks was towards the east end of the valley. Here, the water moved swiftly which it used to do all along this valley.

I turned and climbed the steep deer trail out of the bottom and headed up the old logging trail to the ridge. Half way up the trail there is a rock shelter that forms an ice cave each year from the seepage of water and the runoff of melt water.

This year has been so dry and so has the winter so the seepage is limited and with the warmer than normal temperatures, the ice is not forming rapidly.

Below is what it looks like in a good year. This isn't the best shot I have of it, but I generally hike to this spot throughout winter to watch the ice grow.

and another shot from 
a very good year !

Our walk on the 2nd was much shorter and nearer the house. I had Charlie along and he and I followed deer trails.

We were mostly going for the exercise and the fresh air. We wound up exploring a run off ditch that had some interesting tree formations and roots. These things never cease to amaze me.

When there is a large snow melt or a heavy rain, these dry runs become flooded with rushing water. It washes rocks, soil, and other debris down the narrow run creating a unique area to explore when it is dry.

Otherwise? 

Not much going on here.

What should I search for in January? Odd trees maybe? I need a project!

An Office Visit

I had another visit with the Endocrinologist. Actually, it was a good visit as far as doctor office visits go. I am beginning to think that health providers in my part of WI are exceptional in attitude and demeanor.

The nurse 'Jackie' put me at ease when she took my weight and brought up my chart. When she took my blood pressure ---> it was low normal. This is NOT what generally happens in any office visit. She commented that White Coat Syndrome exists but at the same time doctors sort of poo-poo it. 

Dr. Bone Doctor insisted I call her Emily. See? She wasn't so high and mighty and full of bluster at all. She and I talked about my tests which well, were much the same as they were 2 years ago. I know I've said I wouldn't try anything after reading all about these medication side effects. One of the subjects of discussion was in particular my lumbar spinal column. 

Decisions, decisions. However, I am going to give medications one more chance. One of the biggest challenges to taking medications is Fear of potential side effects. Hey, I am one of those for sure. You can read about horrid side effects and even know those who suffered from it. But...IF I can improve the loss of bone around my spinal cord with meds? I am willing to try.

Other reasons for not taking or resisting meds: 
Cost
[Yikes, this could be a whole article in itself]

Misunderstanding
[I understand how it works and what it is supposed to do]

Too many meds
[not me, this would be the only med I take compared to the 14 ones that hubby takes]

Lack of symptoms 
[I have absolutely NO symptoms. I do have back pain, but other than that? Nothing]

Mistrust 
[This is huge. Big Pharma -- only out to make a buck!]

Worry 
[Thoughts like --> I will NOT take this for the rest of my life!]

Depression 
[Hey, it is depressing to think after all my life that I may have to take something!]

Emily and I went over my concerns and we set up a plan of action. See? She and those I've dealt with in my town aren't boorish at all. They communicate with their patients.

I am going to try a med called Boniva. It works by slowing bone loss. Now, I've tried two kinds of versions of this before. But I'm willing to try once more. There is another med that is supposed to help build up bone but it takes a 6 month commitment to a shot [it could be a life time medication]. Boniva is a once a month pill form med.

I've read the horror stories.

When I left the pharmacy and got home, I'd worked myself into a tizzy. I was angry that I'd committed to trying it, fearful, anxious, and pissed at my body that had betrayed me, and in a word? I was in a Stress Rage.

I told hubby that I needed to go into a quiet room and cover my eyes and be left alone. I actually said something like: I need to go in a dark cage and have a sign on the door that says: SHE WILL BITE!

How dare my lumbar region be so fragile? I couldn't feel it, but I could see it on the Bone Density Scan. How Dare It? 

Emily told me to keep up my regular routine as I am 'fit and relatively strong'. However, I want to try and help myself and avoid compression fractures in the lower spine. That could end my ability to walk. Period.

Period...

This is the motivator for me to keep trying to improve things.

My husband says I need to stop having negative thoughts regarding trying a medication. You know what? He is right. A doctor's visit set me off in a negative way even though it was a rather pleasant encounter.

Conclusion so far. I've stayed active and strong which has helped keep me from injuries so far. I'm over my Rage at my body and now have settled into a mode of Let's see how I can help myself.

That back pain!

For the past few years I've had back pain which I understand is the most common thing that drives people to go see their doctors.

If I sat for a bit, I'd be stiff and walk a few steps stooped until I could straighten up. It was worse every morning when I got up. I had resigned myself to the thought that this was 

how it would be for the rest of my life. 

The doctors confirmed the arthritic issues in my low back and described bone spurs and such. With their diagnosis, I felt...well this is it...as good as it gets. 

Most days, things would feel better by mid morning and I'd forget about it until I sat down for a bit again. Or...I worked in the garden and would feel as if I were locked up and couldn't straighten.

I had taken a break from the gym because of the diagnosis of osteoporosis and mainly because I wasn't sure of where to go next. After the medication reactions, I decided to get back into the gym and join the Mobility Class. 

I decided to do some personal training to see if I couldn't combat the bone thing. If nothing else, would it make me feel better?

Could I have done this exercise at home? Sure I could have tried. But I know that if I do it on my own, it gets pushed back until the day is done and exercises go undone. I know myself. I used to be very disciplined while training for running. But doing a whole body workout is not that easy. 
Nor is doing it properly. I needed a supervisor!

The fact is, I stink at home exercise programs. Hey, there is always a nap to take, a book to read, or time to do it later! [Not]

So I went to Mobility Class twice a week during the summer and added one day of personal training. My coach, Angie has worked very hard on setting up the training sessions just for me personally and geared for aging bones and spines.

In September, I switched from two Mobility classes to one and went to two personal sessions per week.

I woke up last Friday morning and a thought came to me as I made coffee and gazed out the window. 

Wait.
Wait.
How many days have I been getting out of bed and my back isn't hurting?  Those muscles weren't stiff and cramped up. 

I thought to myself that the muscle pain has slowly dissipated.  How can that even be? I've had it for so long ... surely it was permanent. 

Each time I get ready to go to the gym in the back of my mind I think...Nah, I really don't have the time. Or, gosh I could just forget it today. Or, I don't feel like sweating today.

I get dressed and go. I am not kidding you, it takes dedication and it is not easy. The results are not immediate. And somehow, twice a week Angie makes it interesting and challenging. 

We work on making those muscles that protect my 'frail' low back stronger so they can protect my whole body. We work on all of the muscles and let me tell you, it is hard work!
But afterwards I feel great.

Trying to keep yourself mobile and strong enough to do regular everyday things is difficult. Even more so as a person ages.

What a bonus for me to have coaches and people I can trust to guide me in exercise and my journey in keeping up my strength, balance, and stamina. [Not to mention the release of endorphins which make the mental attitude much rosier.]

This video is a fun one she made of me on Friday...

One last note. 
Some of the members of our CrossFit Viroqua gym are as follows:
Aged from youngsters to those in their 80's. We have knee replacements, metal joints, replaced hips, old hips, and those who have or are recovering from cancer, stroke, ... you name it, we make up the gym just like we make up those in our society.

Our gym is not comprised of jocks and body builders. We are normal everyday people.

Personal Training

So, why would anyone pay for personal training. I mean, come on. We all know that moving and exercising is clearly the way to better health.

I walk, hike, and bike so I should be excellent right? 

I don't need any training, I know what I should be doing.

Huh.

Well. Not really. I had a talk with one of the coaches at the gym and I signed up for a half hour session. She contacted me with several questions regarding my diagnosis.

When I got to the gym, I felt silly. Here I was paying someone to tell me what to do and how to do it. Dumb idea. 

I warmed up on a bicycle while she finished up with a class. Then she waved me over.

There was no hesitation. Angie said, "Let's get to it."

I went through a series of exercises that I'd received from Physical Therapy last year. While I was doing them and she was making sure that I kept my core tight [and she explained that these particular muscles guard the lower back]...
I kept thinking. 

Well duh, I know this stuff. I can do it at home. Why am I paying someone to tell me to do this? 

Do you want to know the answer? Easy. She making me do it. She made sure that I did it correctly. 

We did a lot of core exercises and then moved to lifting. Whether you want to believe it or not, we lift all the time and we lift wrong especially as we age and become less mobile.

Strengthening and mobility go hand in hand to prevent injuries.

It has been nearly a year since I have been to CrossFit. After receiving that diagnosis that blew my mental world apart, I did make an attempt at doing my exercises that PT gave me. But with no one standing there and making me do it, I put it off. 

It was so easy just to say to myself: Well I walked a lot today and I mowed grass, gardened, and did chores. That should be enough.

Most days in the last several months ended with me having sore back muscles. They constantly ached and if I sat for a bit, I felt like I was 100 years old when I stood up to go get a drink of water.

What did I learn? 

One thing.
I felt good afterwards but wondered if this would really make a difference.

I got home and mowed the yard, weeded the shade garden and did other normal everyday things.

I sat down to watch TV. When I got up a little later to walk out and watch the sunset...

It ... hit...

me.

There was NO low back muscle pain. The muscles were not tight, the muscles didn't hurt. 

For the first time in months my back muscles didn't hurt. 

It sounds like I am one of those annoying 'fitness' people doesn't it?

Here is my conclusion. I could do nothing and take pricey medications with lots of side effects that make me sick and see the doctor more often. I could follow my physical therapy exercises... OH, wait, I tried that already. 

My PT exercises I got are on the frig. I don't know if they help the frig or not.

But that was not working for me. I actually feel like a huge weight was lifted from me this week. 

Fingers crossed that I can keep up the good work. 

The motivation from my 'coach' is great. Positive vibes do work.

I'm pleased and I guess that is all that matters.