Motivation

Sunday was cold and windy. I had so much to get done in the morning which included electric fence repairs. 

My Grand Plan was to head out early to the Reserve and see if I could spot red wing black birds and maybe check out the ponds to see if any geese or swans had arrived.

All that went ka-put. After lunch I had to call my elder friend in Alabama. She was having a bad day so we talked for an hour. She is in her mid 80's and was telling me that she had not gone out to do anything in weeks. She forgets to eat, she is isolated she says, and depressed. She used to be a librarian, so I asked her where the nearest library was. Her answer was 3 blocks. I asked her if she'd go to the library and just go find a book and sit at a table and read. 
Why? She asked me. I told her...so she could be around other humans. 

I asked her to visit her meal site once this week and text me what she had to eat. I gave her two assignments or as I called them: Challenges for Motivation. 

I had to agree to let her set a Challenge for me too. She wanted me to send her a photo of me in Mobility Class. 

So today I was at CF and did Mobility Class afterwards. My coach Angie took these photos for me.
Mobility Class:

Shoulder Rotations

After class. 

One of my little pals, 
coach's daughter.

Am I going to be successful in helping someone a long distance away get Motivated? I sure don't know, but I like my Alabama friend. It is unfortunate that she has no immediate relatives to help her look out for herself. She is also fiercely independent so it is hard for her to ask for help.

This is the woman who was Captain of an Oil Rig in the Gulf when she was in her 30's. Mind you, that was over 50 years ago!

So. After my motivational talk. I packed my camera bag and headed out the door in the late afternoon to get myself moving.

I knocked off another section of the KVR Trail Challenge and enjoyed fresh cold air. I took what I think is a boring trail. It was so far from boring!

I will let these photos speak for themselves. This is along what is called the Old Harrison Trail. It leaves the Visitor Center and heads down towards the valley. It was a road once upon a time. On one side, it is marshy and wet, on the other side there are rocks and trees.
The huge surprise was the icicles on the rocks.

With the recent alternating snows and rains water has been seeping from the rocks around pines clinging to the rocks...

I found two pairs of Canada Geese:

I saw red dogwood, the pussy willows are starting to blossom, and there were some other trees budding that I couldn't ID.

I even took a photo of myself next to the Kickapoo River and sent it to my friend to make her day a little happier?

I do wonder how I can help my friend and motivate her to go to the meal site and interact with others. 

I know motivation has to come from within and cannot be forced. 

Sigh.

I am a curious person who likes to explore and be social too. I cannot imagine losing something so precious as motivation. It would crush my life.

Self Care -- What really is it?

 Yesterday's post sounded like I was down and out. I generally get a bit of a road bump in my attitude this time of year when things are muddy and drab outside. I have to really urge myself to go out and get fresh air.

Taking a walk in the forest is a combination of slush, mud, and slippery footing. The world is mud colored, and on many days it is drab and overcast. This transfers to my brain as 'Yuck' and 'Boring'. I don't feel like doing much and the less I move the worse I feel.

I went to CrossFit yesterday. I'd been putting it off because basically I just didn't feel like doing anything and the weather hasn't been exactly great either. I enjoyed the partner workout with the other two ladies I ended teaming up with. We worked hard, we played hard, and we encouraged each other each step of the way.

Everyone in the gym is positive an encouraging. One of the other members specifically came up to me and told me he was happy to see me back in the gym. He specifically said to me: "You Need to be Here.'

I thought his comment was strange at first. It wasn't. He was right. I got in the car to run an errand and drive home.

A program came on the radio regarding: Self Care. 
Self Care has become an over used Buzz Word that so many think to mean things like: Expensive Trips, Getaways, Spa Trips, Binge Watching TV, .... and so on. 
Self Care is really about Prioritizing Mental and Physical Health. 

The VA stresses Caregiver Self Care. I've attended those programs virtually and the social workers really like to talk about taking time for yourself. [That sounds so ridiculous. But it is true.]

I don't label what I do as Self Care, but I know that the atmosphere in the CF gym gives me a sense of belonging and a sense of normalcy. [I'm not the only 'aged' person that attends the gym.]
I also know that studying photography and art keep my mind fresh. I know that studying nature is more relaxing than doing the checkbook and bills!

When I start to get overwhelmed by caring for another, I have to step back and see what I can do for myself. 

Sometimes that is so very hard to see.

One of the biggest things that gets me down is hearing others plan trips to go hiking in places I've always known that I wanted to go to. I was going to retire and go camping in my Subaru to visit state parks and natural areas. I was going to see waterfalls, overlooks, and find out what kind of backpacker I might be.

The saving grace of it all is that I live in an amazing area. It has bluffs, rivers, and such a diverse natural area that it attracts folks from all over. 

Those things ease the stress of caring and giving your all. I make my own little adventures here and there that get me out of the house and away for a small amount of time.

I think up creative ways to do photography even when stuck inside.

Self Care is hard work.

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.

What next??

I know I have harped on my Severe Osteoporosis diagnosis since last September. It struck me very hard and I was stunned to find out that my stupid body had failed me. I did all sorts of tests and a full work up. Heart, lungs, BP, eyes, and blood work came back pretty darned good for an old fart.

But my basic construction was falling apart. 
I started to worry about hikes, about the normal things I'd been doing all along. Suddenly they felt like huge issues.

It has messed with my mind to say the least. My osteoporosis score in the low lumbar region was 2/10ths of a percent under a 99 year old frail person. I was nearly off the charts in a bad way.

The consensus was to start taking bone building medications. The first line was a generic form of Fosomax. After three months, the meds and I didn't get along. Fast forward to the second medication, which I didn't do well on.

In the mean time, I went back to the CrossFit gym for some Mobility Classes. I needed the exercise and gentle stretching. The class is geared to any aged person and improves strength and balance. Well, that is, if you stick with it.

Here is a photo from one of the classes. See? CrossFit isn't a bunch of burly dudes running around throwing weights and beating their chests. It can be so much more. I'm on the left and a good friend of mine is on the right. The Mobility Class has teens to elderly adults in it. 

Yesterday, I had a phone visit with the Endocrinologist. We discussed medications and the pros and cons of the medication called Prolia. It is an injection once every 6 months. The downside of the medication is that at the end of 10 years of this medication, you have to take another medication to prevent relapse.

It is complicated. Prolia builds the bone and keeps the cells from breaking down. It is a monoclonal antibody.

We discussed the fact that so far, I've had no fractures anywhere in my body. She attributes that to my activity level. 

I asked if I could take a reprieve from medications and try a different route for a while:
hiking - low impact - free weights - balance and mobility exercises. Good diet with milk for calcium and foods with vitamins in them.

I explained that the medications worked backwards on me. I had a hard time staying physically active.

She thought this was a good idea and she said she was very open to it. 

Note: This doctor listened to me and explained the benefits of the medications along with saying that new meds are being found all of the time that may help. She didn't speak down to me. She didn't get that air of being far superior.
She even said that it was my body and this felt like a good short term plan to see if I could improve things a bit on my own.

So here are a few things to consider. I signed up to go back to the gym for Mobility Classes and some personal training to tailor exercises for my specific needs.

I was asked why would I spend that money like that? 

Easy.
The cost of the exercises at the gym are far less than medications cost and far less than physical therapy costs.

The benefits for me are multi faceted. I live with a shut-in who doesn't socialize. I get exercise and social interaction at the same time. Plus I suck at doing exercises at home on my own.

Bonus points: It helps my mental and physical well being.

LIL Bear...

There is a LIL Bear.

This is a toy that was handed to me by one of the neighbor's children.

It is almost 3" tall and is posable. It came with a tattered ribbon tied around its neck.
For the life of me, I couldn't figure out what kind of toy it was. It was old, it most likely belonged to the mom of the kids when she was young.

I figured out that I'd never find out what it was.
So while baking some cookies yesterday, I picked up my cell phone and began a search.
Indeed, it was a toy from the 1980's!

They are called Calico Critters. And they are pricey too!
I adore this bear, she is time worn and missing some of the flocking. She didn't come with clothing as the ones newly purchased do, but I rather like her red ribbon.

So for fun I did some creative still life with 'her' the other day.

CrossFit with LIL Bear.

Warm ups:
Birddog

Deadbug

Jump rope...whoops ... got tangled!

Here we go!

How about Kettle Bell Swing?

Box Jumps!
Whoops! Ooops!

Okay. Better!

Box Over Burpees!

Deadlift!

Wow! LIL Bear was busy!

So many things to do!

Enjoy your New Year's Day.
Welcome to 2020.

One year later...

CrossFit, what has it done for me in one year?

I've tried to be true to workouts, I admit I've missed them for one type of reason or another.

But more often than not I do make them. Well, except for those 3-4 weeks after getting attacked by a fan in the middle of the night...

What has changed?

My attitude towards exercise has changed. At one point I thought I could stay in great shape by hiking hills
and doing physical labor.
I realize that the intense work outs have changed my overall health from good to
Amazing.

Less than two years ago, my doctor had said that my blood pressure was nearing a point of intervention with medication.
My blood pressure is fantastic and the results were pretty evident only after a couple of months of working out.

I always thought I was in pretty good shape. After all, I do hike and walk.
Yesterday I went on a hike to a place I hadn't been to in two years. I walked up a steep hill with my dog in tow and was rather surprised at how easy the hill was. In fact I stopped at the top and looked back.
Really? Was this the same hill that I huffed and puffed up the last time?

What is better?

Two years ago I was diagnosed with some fairly significant arthritis in my hands. The thumb joints were bad enough that physical therapy made a brace for me. I was given mobility exercises.
When I started with CrossFit, I still had issues with my hands.

Oh, CrossFit didn't cure me. However, I have a much better grip now than two years ago. I can actually do a handstand, not for long, but I can do it.

I can now do pull ups with a band from the rig. For real. I can.
My hands have good grip and my shoulders feel unbelievably strong.

My legs have always been strong, at least I thought so.
Squats, Goblet squats, lunges, running, box jumping, ... and jumping rope have all increased my endurance and strength.

My balance has improved. Except when attacked in the middle of the night by a Killer Fan of course.

My mental attitude has improved.

I can do chores at the farm so much easier.
Pounding fence posts.
Moving logs off from fences.
Physical labor is welcomed and not feared.


I have made so many wonderful new friends at CrossFit.
Everyone I have worked out with have always been positive
and supportive.

What is worse?

I don't think this is really 'worse' but I had to add this here.

When I was in college I could run a 5:50 mile.
I ran a 9 minute mile as part of a workout.

Hmmm, wait. When I ran that mile at a college meet I was 19.
The 9 minute mile was when I was 63. Ok, there is a 44 year difference.
Not...worse. But I think I can improve that time.

So there is no 'worse'.

What have I learned?

I have learned to use my core muscles. I never understood how important
this was.

I have actually learned how to do a back squat the right way!
I learned that an EMOM is not 'E-mail your mom', it is
Every Minute on the Minute.

WOD is not a wad of Red Man in a farmer's cheek.
It is Workout of the Day.

A Box is not something from Amazon.
It is a barebones gym.

Tabata?
A cat's name?
No, but I'm still not exactly sure on that. I think it is a mix up of things we do for warm ups. Tabata can be intense.
I still think it would be a cool cat's name.

Sumo Dead Lift?
I like this move.
It is hard to describe but now that I understand it, I call it the 'Tire Lift'.
Excellent method to picking up discarded farm tires and stacking them up.

Goblet Squat?
I like this one too. I pretend that the Kettle Bell is a Goblet of
Gold.

Double Unders?
I wish I could do these.
The jump rope goes under you twice on one jump.
I just smack myself.
I'll get it one day!


What is next?
The best part of this is I can continue to compete against myself and strive to
make my life better. I've found myself making healthier meals and healthier choices in my life.

Here is to many more years of CrossFit.