The Three Degrees of Exercise for Cancer Treatment (guest blogger)

I was recently contacted by Melanie Bowen  regarding an article she had written.  With cancer effecting so many people, I couldn't turn it down!  Melanie is currently a Master's student with a passion that stems from her grandmother's cancer diagnosis. She often highlights the great benefits of alternative nutritional, emotional, and physical treatments on those diagnosed with cancer or other serious illness.  To read more from Melanie, visit her blog for the Mesothelioma Cancer Alliance. In her spare time, you can find Melanie trying new vegan recipes, on her yoga mat, or spending time with her family.  

I highly recommend you visiting her blog.  There is so much more information.  Without further ado.... Here is melanie's article!  Thanks again Melanie! 

The Three Degrees of Exercise for Cancer Treatment

In each stage of cancer treatment and recovery, exercise plays an important role in replenishing the body with nutrients, oxygen and eliminating the waste products of metabolism. Numerous Studies on exercise and cancer have identified the enormous benefits that deep breathing, stretching and aerobic exercise can provide. To gain the benefits of exercise safely, consult your physician on your exercise plan of care.

Beginner – Breathing Exercises

Breathing exercises are a great way for patients looking to begin a regular exercise routine. It is a simple activity that should not leave you breathless and can be done practically anywhere. Deep breathing prevents the collapsing of air sacs in the lungs and promotes the exchange of oxygen in the blood. For certain cancer patients, such as those with a prognosis of mesothelioma, respiratory function may be impaired making strenuous activities more difficult. Due to this complication, breathing exercises are an ideal place to start.

Incorporating deep breathing is vital to ensure the body cells are supplied with adequate oxygen for healing, normal function and eliminating waste products. Breathe in slowly through the nose until the maximum amount of lung volume is achieved. Slowly exhale via pursed lips until the lungs are sufficiently empty. By doing so, patients will strengthen their lung function which will improve blood flow and circulation, and overall quality of life.

Moderate – Yoga

For those who are recovering and regaining strength, taking on moderate exercise such as yoga is the next important step of the healing process. This level of activity may be described as breaking a sweat after about ten minutes of motion and being able to converse without being out of breath.

Yoga is being recognized and acknowledged the medical community. In fact, numerous studies have suggested the benefits of yoga for cancer patients. These benefits include decreased fatigue, improved blood flow and circulation, improved flexibility, mood, and sleep. Yoga programs are now offered by cancer centers as an supplement to traditional cancer therapies. There are many different variations of yoga such as, power yoga, kundalini yoga, bikram yoga, and tibetan yoga, some of which that may be more suitable than others.

Advanced – Weight Lifting

In the later stages of recovery, advanced exercises such as weight training, are important for you to regain muscle mass, strength and stamina. This level of exercise will result in rapid and deep breathing, a sweat after a few minutes and eventually a light sweat as the body adjusts to the level of activity. Medical interventions and long periods of inactivity can atrophy muscles and decrease endurance. Prostate, stomach and cancer of the head and neck frequently reduce the amount of skeletal muscle. The National Cancer Institute recommends that survivors use strengthening exercises to restore the muscle loss.

Weight lifting has seen some promising results in the breast cancer community. Many women experience lymphedema or swelling of the arms, due to a build of lymph, after surgery. Studies have shown that women who engage in weight training can reap many benefits, including alleviating lymphedema. Even after you have received a clean bill of health, staying physically fit and maintaining a healthy body should always remain a clear and constant goal.

Exercise for All Stages of Cancer Recovery

Exercise can help heal, regain strength and improve endurance in all stages of cancer recovery. Exercise should not be viewed as an activity that only fit people engage in. Regular physical activity has shown benefits for even those recently diagnosed, in treatment, or in recovery. It is important you consult a physician when employing any exercise into a plan of care. Maximize the benefits of a high-quality life with the benefits of exercise.

My unplanned HBAC

Friday morning was like every other morning.  My son came in around 6:45 and snuggled for a bit.  He eventually told me it was time to get up and eat.  No problemo.  I was feeling FAB-U-LOUS! As I was hopping out of bed, I felt something "pop."  I thought it was weird but whatever.  I went to the bathroom but felt like I still had to go.  I did a little bit and wondered - that couldn't be my water could it?  I wasn't feeling any pain and I had an appointment with my midwife in a few hours so knew I'd just discuss it with her.   In the meantime, I had a chinchilla cage to clean!  I quickly made a shake for breakfast and got to work. Unfortunately, I had to stop a dozen times so that I could use the restroom - and quickly realized my pants were pretty wet.  So I changed and started doing some laundry.  Around this time I started feeling some contractions but they weren't breathtaking or anything so I kept going.   At 9:00, we headed to the midwifes place.  
I've always taken my son with me.  Even though he is two, I felt it was important for him to be as involved as possible with the coming of the new baby.  He really enjoyed hearing the babies heart beat and looked forward to doing so whenever we went.   Well, when I explained to Heather (my midwife) what was going on she wanted to check me out and make sure it was my water breaking and nothing more serious.  Just as I figured, it was my water breaking.  What was a surprise was that I was already 4 centimeters dilated!  With my son I was in agony at this point!  Now, I was casually walking about, pausing for contractions, and moving on.  From here the plan was to go to the chiropractor and then go for a walk. 
10:30  we were at the chiropractor.   Dr. Gregg adjusted me and wished me well.   Then we headed home and it was like a light switch.  No longer was I the pregnant friendly goddess about to have an angelic labor.   Oh no... I was horrid.  Snappy and cranky, I just wanted to be alone in the shower.   This is where things got intense.  Mike wanted to call our doula, Lindsey, but I said no.  It was her sons birthday and I didn't want to interrupt.   Another 10 minutes goes by and I'm in agony.  The shower isn't helping, a bath isn't helping and Mike is giving me no choice and sends Lindsey a message to come over.   During this time I give up on the water and head to the other, MUCH smaller bathroom and sit backwards on the toilet.
This provides little, if any relief.  I'm begging for an epi because it hurts so bad.  Mike tells me no, I didn't want one.  I just sat here wondering "if it is this bad this early - how can I possibly go until I'm in full labor?"  Well, Lindsey comes in and calmes me down and helps me through the next contraction.  Mike takes Rod to my parents house.  While he's gone (it felt like FOREVER) my contractions came so fast and then I felt it....The ring of fire.   I though" ...noooo....this can't be it....already?"  My next thought was "I fell in to a burning ring of fire...."  no joke.  Not sure why that song popped into my head but it helped get me through the next couple of contractions.  I didn't think I was close because who thinks of stupid stuff like that when they are about to deliver?
Apparently I do.  I told Lindsey I felt like pushing.  Mike wasn't back yet but she said it was time to go.  I tried to stand and said I couldn't.  There was no way I could move, there was so much pressure!   Lindsey tried to get me to move again...saying "we deliver here or at the hospital"   I told her it would be here because this baby was coming.  It was the coolest thing.  I could actually feel the baby moving down.  I felt something happening and reached in between my legs.  I COULD FEEL HIS HEAD!   I told Lindsey and at this time Mike walked in.  She asked Mike if he could feel the head.  He reached down and said yes.  She immediately instructed Mike to grab some towels and call 911.   I had another contraction, partially stood and pushed out his head.  Immediate relief!  I thought he was out but Lindsey said to keep pushing.  A few more and pushes and he was out! Next thing I know, the paramedics were here and I was in complete shock.  I couldn't believe I just pushed out my baby!  I felt EVERYTHING.  It was probably the scariest most euphoric feeling I've ever had. Very cool!
We ended up declining the ambulance ride and instead went to the Midwifes clinic.  Baby and I were checked out.  I had a 2nd degree tear but that is NOTHING compared to a c section!  I was also given an amazing herbal bath that I loved! We were home by 7:00.  Felt good not to be tied up in a hospital and to be home with my little family!
All in all, it took less than 6 hours.  I didn't even get a chance to call my photographer.  I'm bummed about that but am glad that my doula and I took some pictures.  Yup - I took pictures.  right after the baby was born, in all my glory - I took some pictures of Mike cutting the cord!  We didn't get these with Rod so it was important to get them now!  :)   Our second son, Holden, was born healthy, beautiful and happy.  :)  It was an amazing experience and I would do it all over again!  <3  My family is perfect!

The difference between Pregnancy #1 and #2

As I've stated before, my first pregnancy resulted in 70 lbs weight gain, water retention, and a terrible diet with no exercise.  The end result?  An emergency  c section and a body that did not go back to pre baby weight.  Although - I did get 10 lbs away before I got pregnant again! 
Anyways, it just so happened that I found a picture on my facebook album that had me pregnant with #1 at 34 weeks and 5 days.  I had to take a picture with #2 and compare!  I was amazed and my midwife couldn't believe it! 

I do feel different and so much happier that I am feeling better with this pregnancy.  It gives me hope for a VBAC and hope for a successful weight loss after baby is born.  I wont lie though, this third trimester is kicking my tushy!  My cravings are simply insane and I am feeling very tired.   I know it's just how pregnancy works but wow...   I've decided to become a little more strict when it comes to sleeping.  In bed by 10, read a book, knit, whatever but no tv, facebook or anything else.  I usually read.  Right now, I'm reading The Purpose Driven Life by Rick Warren.    The sleep schedule is really helping.  I also am staying strict with my diet.  I have too.  I worked way to hard to have a healthy pregnancy through this that I wont give up now!

So thats my update for now.  It is possible to make a difference in your pregnancy and your life!  Feel free to message me if you have any questions!

Some People Suck....

Today there was a free spouses spa night that was pretty fun.   Then I found out someone was making a comment about my booty.  I've always had a booty.  Even when I was 105 lbs - still shapely and out there.  Never bugged me.  But tonight, when I found out a nasty comment was made....I was pretty much upset.  I am not where I want to be weight wise, and not worrying about it right now since I'm pregnant, but I am smaller than I used to be.  It bothers me because it's kind of like a slap in the face.  Like all my hard work was for nothing.

Now, keep in mind,  I don't know this girl and she doesn't know me.  Just judged me - thankfully I have a great friend who stook up for me.  She has been with me through a hard part of my journey and has supported me through it all.  She is going through her own journey and knows a lot of my struggles.  I doubt that this girl would even care that I'm still mid transformation but it got me thinking....how many people see a fat person and think "lazy ass?  Stop eating!"

What that person doesn't know, is that the "fat" person they are judging, has already lost 50 lbs.   Worked out first thing that morning and turned down a doughnut for oatmeal.  Further more, how does that person not know that the "fat" person goes home and cries their self to sleep every night because despite their amazing progress, they are still considered disgusting in the eyes of society. 

People used to be judged by the color of their skin.  Now they are judged by the size of their pants.   I'm not saying being overweight is healthy - but EVERYONE deserves to be respected.  We don't know other peoples stories.  We don't know the struggles they got through, the pain they feel, or the self hate they deal with on a daily basis. 

The next time you decide to judge the "fat lazy" person, remind yourself that they have their own journey to go through.  Being overweight isn't just a physical thing - its also a very emotional thing.  When someone decides to start a journey to be healthy - so many things come into play.  WHY the weight was gained in the first place, eating behavior, change...so very many things.  Instead of judging, we should offer our help and support.  As for me and my booty...well, we'll keep trucking and I will one day get to where I want to be.

Anxiety of adding baby #2

Well, today I lost it.   I spilled some milk and the flood gates opened.  Literally.  Rod wanted some milk so I got him some.  Then I spilled it every where.  Cue the tears.  Then Rod started crying.  It was the sweetest, saddest thing.  I went to the bedroom, snuggled up with him and cried for about 10 minutes.  The last few days have been sort of tough.   The baby must be sitting on a nerve or something because my right leg is in a lot of pain. I can't quite describe it.  Not cramping, not contractions, just an achy pain.   I haven't been exercising because it hurts to walk, let alone exercise.  I rest when I can but lets face it...who can rest when they are chasing after a toddler.   My house is not as clean as I would like it.  It hurts to move.  So I guess lately I've been feeling like a bit of a failure. 
It really just sucks.   I'm stressed about taking care of things when I have two.  Actually - it wont be so bad at first.  My house was much cleaner before I had a toddler.  Everyone says things get crazy when the baby is born.  That's a lie.  Things get crazy when your little bundle of joy starts to move.  Then as toddlers they can reach higher and move faster.  lol.  I know God is blessing us with another wonderful gift, and Rod is getting a brother or sister but I can't help but feel scared.  It doesn't help when it feels like the whole world is "warning" you about two.

"Say goodbye to any free time you THOUGHT you had!"

"It's hardest going from one to two!"

"Have fun with a toddler AND a newborn"

And my favorite said in sarcastic tone, "Have fuuuuun" As if having two is the worst decision I could make.

Of all the negatives though, I did hear a positive.  On one of my "mom" pages on facebook, someone said one of the best things she could give her child was a sibling. If only everyone talked that positive!  Don't get me wrong, I get that adding a new baby to the family means major changes.  But it would be better to be set up with happiness than anxiety!  Am I making sense?    It's sort of like having Rod.  Everyone told me that it was going to be hard, and this and that.....and some days are.  But the good outweighs the difficult by far! 

Today was not a good one.  Well, Rod was actually pretty good.  I guess all the "little things" added up and the milk was the straw that broke the camels back.  I'm ashamed to admit that I ate crap.  I went to Dairy Queen for a heath blizzard and fries.  I completely ate through my emotions.  Now I'm sitting here feeling crappy because I could have made better choices.   Tomorrow is a new day.  Hopefully  the pain will go away (Midwife said it was normal and should soon) and I'll be able to work out and get some house work done.  
       

Insanity on sale - how it changed me

Insanity is one tough program!  It was the first program I attempted after a c section with my son!  Why do I say attempted? Well, I simply couldn't finish it.  Heck, I could barely start it!  Before I got pregnant with my son, I was training for a half marathon.   I had a membership with 24 hour fitness and worked out with a friend.  The weight was coming off.  Then I found out I was pregnant.  Any and all exercise was immediately banned.  Not by my midwife.  In fact, she told me to keep going!  I was afraid that by running or exercising the baby would "fall out."  Yeah, I know...how stupid.  Either way - it was a good excuse to stop working out.  And apparently, a good reason to stop eating healthy too.

Despite being pregnant and knowing I needed to eat healthy, my diet consisted of sugary drinks, overly processed foods, candy, french fries, ice cream and the occasional healthy food that I didn't like but made myself eat "for the baby."   Well, surprise surprise I gained weight and gained it FAST!  Also became severely bloated and unhappy.  Come delivery it wasn't happening.  C section that ended up being infected and my 6 - 8 weeks healing time turned into 12!!!!  Time flies and I get the ok.  So I decided to work out to Insanity with one of my best friends, Jana.   Oh my stars.  It was the HARDEST thing I had done in a long time.  I couldn't get through week one.  I could tell that it was bothering my c section scar and I simply wasn't ready.   I started again a month later.  While I was feeling better, healed and could do it (or at least attemt), my heart was not in it.  Almost a year of not working out and eating healthy had taken it's toll.  I put it on the back burner once again.

When my friend (and now coach) started her challenge group, I decided NOW was the time.  My son was almost a year old and I had gained weight instead of lost it.  I got busy and started working hard.  It wasn't easy. There were times I wanted to give up.  I wanted to toss it in for an easier work out or just play with my baby.  But I HAD to do it.  If I didn't, I was only going to get bigger and bigger.  I would work out when my son was napping or when my husband could watch him.  Then I'd get busy!  I learned a lot about myself, exercising, and so much more.   My Insanity results were not what I wanted but you know what?  Rome wasn't built in a day!  I did one round of Insanity and it was the start of my fitness journey.

If your ready to start your journey, please contact me.   Insanity is on SALE until the end of April.  The challenge pack will be giving you a $90 discount!  I'm getting together with other people and we are starting a support group.  This group helped me stay accountable and helped me reach my first small weight loss goal.  Not to mention, it was FUN!  I wouldn't be on this journey if it wasn't for the support my team had given me.   Message me TODAY if your ready to start your own journey!!!

This deal is good for the month of April ONLY!

Weightloss, pregnancy and emotions

I'm in the final stages of my pregnancy and I realize that some of my pre pregnancy clothes still fit.  Don't get too excited.  These are the pre pregnancy pre weight loss clothes.  They fit me pregnant!  What a wake up call.   I've talked to a few friends and they say "well it's ok, your pregnant."  Really, it's not ok.  At some point in my life, I allowed myself to get big enough to wear clothes, that fit me pregnant.  At what point did I lose control?  What happened?  How did I not see it!  It was a real wake up call.   And very depressing. 

Going through my own weight loss journey was hard enough, now that I'm pregnant it seems to be harder.  Emotionally anyways.  After losing 30 lbs, it is hard to not worry about weight gain.  I spoke with an RN at my last appointment.  She told me not to worry about my weight and that I was on the right track.  She doesn't know me well, so she doesn't really know my past struggles.  How can I not worry about weight gain when it comes on so easily?  I gained 70 lbs with my first and although nearly done, I'm still terrified of putting on an unhealthy amount of weight. 

To date, I've still put on just 10 lbs.  I'm very thankful for that.  I have been focusing on eating healthy and exercising.  If I didn't have such a huge support system, I'm not sure I would be where I am.   I never want to go back to where I was.  I have a plan for post delivery and I know I will get my goal.  After the delivery of my son, I depended on Breastfeeding to take the weight off.  It did not.  This go round, I'm depending on a healthy diet and exercise.  Here's to a successful remaining pregnancy!   I can't wait to start a new journey!