Have you finished shopping for everyone and feeling drained? Â
All that screen tapping and department store running is exhausting.
If youâre thinking about giving yourself some much needed self-care now, or still looking for a gift that says, âhealthy,â and âletâs get this body back on track,â I have 8 gift ideas for you and your fitness minded loved ones below.
1. Weighted vest
weighted vest for core, hiking and rucking
Do you or someone you know enjoy hiking or rucking? Â Rucking is the new trend in case you didnât get the memo. Â
This is a fabulous gift that will ramp up any workout. Â I like to wear my 8lb vest for body weight exercises like squats, push-ups, planks, step ups or just walking. Â It increases your energy burn and strengthens your core at the same time.
The weighted vests from ProSourceFit come in various weights, are made of soft neoprene and fit so comfortably you barely know youâre wearing it. Â
use code: JILL10 at checkout for 10% off your entire order
2. GenoPalate eat for you DNA
Choose foods based on your genetics
You hear this over and over again by nutritionists and trainers:  âevery body is different.â  Yet still, when I do my Live Q&Aâs and consultations I always get asked, âshould I do the (fill in the blank) diet?â
Thereâs no one-size-fits-all solution.
Thatâs why I like the field of nutrigenomics⌠itâs DNA based nutrition.Â
The biggest benefit of receiving personalized nutrition report is taking the guesswork out of diet and lifestyle decisions. Â The GenoPalate report will provide insights into your recommended macronutrient and micronutrient intake. You also get a lengthy list of foods that you may benefit from eating more of, based on your genes.
For example:
What are the healthiest carbohydrate, protein, and fat intake for your body
Which vitamins and minerals your body needs most
Every report includes a complementary group orientation with a registered dietitian
See whether you may be sensitive to lactose or gluten
Discover how fast your body can process alcohol and caffeine
I know some doctors that charge up to $3500 for a genetic report and guidance from them.  The genetic reports from GenoPalate range between $79 and a couple of Benjiâs at the most.
This easy to use gadget can help you unlock the key to your metabolism by making it more âflexible.â Â
Metabolic flexibility is the bodyâs ability to switch back and forth between using fat and carbohydrates as a fuel source based on their availability. Â
If youâve ever wondered whether you should eat before a workout or not or, if youâre intermittent fasting long enough (or too long) or, if youâre ever burning fat for fuel, this is the gift for you!
You simply inhale into the tube, hold your breath for 10 seconds then, blow back into the tube. The Lumen determines whether youâre using fat, carbs or a combination of both by gauging the ratio of oxygen to carbon dioxide in your breath. This is called the RER, respiratory exchange ratio.
Based on your results, Lumen also gives you personalized recommendations for how many carbs to eat each day, plus tips on what to eat, recipe suggestions, sleep tips, and more insights on how to make your more metabolically efficient. Thereâs even a nutritionist available by chat if you need more support.
Check your metabolism to see when your burning more carbs or fat for fuel
Use discount code: jill for $50 off or more
4.  Booty Bands &Â
Booty Band and Pilates Ring
These are 2 fitness tools I canât live without. Â I take them with I travel because they take up almost no space at all.
Whether youâre doing a home or gym workout, these fit easily into any bag⌠and they take your workout to all new levels.  Squats, bridges, outer thighs inner thighs and ab workouts are all better with these props.
If you follow any influencers on Instagram (hopefully one is me!), youâll see Booty Bands in action on the regs. Â If youâre familiar with or a fan of Pilates, you know how versatile the is. Â Buy these for yourself or give them to your fitness loving friends as stocking stuffers.
Buy these or any fitness gear atand use my discount code: Â jill10 for 10% all your orders. Â
5. Fast Bars
Curb hunger while staying in a fasted state
If youâre already intermittent fasting, but find some days are harder than others⌠well, I can tell you all about why that might happen.  Or, you can skip the lesson and use a Fast Bar.  These bars actually keep you in a fasting state until youâre ready to break your fast.
Sounds too good to be true?  These bars were formulated by scientists who found that a specific blend of macro and micronutrients could keep your body in a fasting state.  The recipe does not trigger any nutrient-sensing pathways, so these bars literally fly under the radar. And, they are absolutely delicious! Â
Fast Bars are the only thing you can eat during your fasting window without breaking your fast. Â They are also plant-based, Keto-friendly, and gluten-free.
6. ProLon, the popular Fasting Mimicking Diet for after youâve overdone it
You probably know by now Iâm a fan of intermittent fasting for reasons beyond weight loss like blood sugar control, targeting belly fat, autophagy (cellular cleanup & repair), gut health, metabolic support and more.  But when I overdo it and need to get my weight back down stat, I turn to the ProLon program.  I never ever ever recommend juice fasts!
Why?  BecauseâŚÂ science.  ProLon is a patented program backed by 20 years of research and $34 million in R&D.  It was clinically tested at the NIH and USC school of gerontology.  It is a precision nutrition technology clinically proven to keep you in a fasting state while nourishing your body with food.  And is the #1 recommended fasting nutrition program by doctors worldwide.
The best part for me is, with ProLon you donât lose muscle mass while targeting a reduction in belly fat. This is the biggest problem with other very low calorie diets, detoxes and juice fasts. As we age, itâs easy to lose muscle and harder to put it back on. It takes much longer to put muscle on that it takes for muscle to fall off. So this is how I can guarantee my clients wonât lose hard earned muscle when trying to drop fat fast.
It helps to reset your bodyâs ability to rejuvenate from within in just five days.
Lose fat and reset your metabolism the healthy way
Use my client discount code: JILL15 for 15% off the 5 day kit
Also check out their new products too like shakes, and one and 3 day resets.
7.  1-hour âGet on Trackâ  Personal Consultation for your fitness, nutrition & health goals
Not sure where to start? Â Which fad diets work or donât and what will work best for you? Â Need a custom workout program that will be simple, easy to commit to and get you to your goals?
Thereâs a lot of noise, misinformation and unnecessary fear mongering out there. Â Some, even from doctors because they have a product or a pill to sell. Â I will help you cut through confusion, answer all your questions, and get you motivated and started on the right foot.
Iâll help you navigate the best type of diet based on your fitness, weight loss and health goals. How much and what types of foods to eat. Iâll help you adjust your workout routine to get better results⌠and anything else you need help with including what youâre doing right and what may need more attention.
It also makes a great gift! Â Once you purchase, I will reach out to you or your or giftee with an celebratory email to choose a time and date for our session. Â (No expiration date!)
Take advantage of this special price that I am offering just for the holidays!
Get clarity and a game plan on a personal fitness & nutrition strategy call with me
8. Â Far Infrared Sauna
Far Infrared Sauna
The ultimate self care gift! Â
This is the 3 person model we have from JNH Lifestyles.  We set up a covered area in our backyard and use it as often as possible.  The benefits of sauna bathing are wonderful. Â
Many studies have looked at using infrared saunas in the treatment of long-lasting health problems and found some proof that saunas may help. Conditions studied include high blood pressure, heart failure, dementia and Alzheimerâs disease, headache, type 2 diabetes, and arthritis. The sweat is great for detoxing through the skin and the slight elevation in heart rate may have cardiovascular benefits. All it takes is one session to realize the benefits it has on relaxation, stress reduction, mood boosting and better sleep.Â
Use the code: Â jillbrownfitness for $100 off this month on any non-sale model
These are all products I use and enjoy personally. Using my links in this post and discount codes will save you save money and in some cases, I may get a small referral fee if you make a purchase. If that happens, thank you!
Many females are familiar with the routine yearly visit to their gynecologist, but for most, the annual exam did not begin until their mid-twenties. There are numerous reasons for encouraging women to keep their yearly gynecological exam, but these do not just apply to older women. The American Congress of Obstetricians and Gynecologists recommends that female teens and young adults who have not yet reached their 21st birthday should follow a routine exam schedule as there are plenty of benefits from early attention to gynecological health. For mothers of teenage girls, it is helpful to know why these visits are necessary.
There are five primary reasons for females between the ages of 13-21 to visit an obstetrician-gynecologist (OB/GYN). Although the first visit may simply involve a talk covering family history, menstrual history, sexual activities, and what to expect during exams, future appointments will proactively address health, periods, sexuality and relationships, pregnancy, and sexually transmitted d
If youâre looking for creative yoga gift ideas, youâve come to the right place!
As a yoga teacher and fitness instructor, Iâm always looking for sensible, unique, beautiful jewelry. I teach many classes during the week, and my jewelry must be durable and easy to adjust. So, when MOONGLOW Jewelry offered to gift me one of their products, I was in!
I was immediately drawn to the Cosmic Spiral Ring in Gold from their Moon Phase line, which I got in Moon Phase four â the waning gibbous moon. (What am I talking about, Willis? Keep reading, and youâll soon find out!)
I picked the Cosmic Spiral Ring in gold because I love rings, but I needed a bit more variety, and itâs got a cool design!
What Is MOONGLOW Jewelry?
Forget about getting jewelry with your birthstone. Did you know you can get jewelry with your MOON?
So, how does it work? Well, you start by deciding what piece of jewelry youâd like. Then, you select your moon. Huh? đ¤
MOONGLOW has a tool where you can plug in your birthday, and it will tell you the type of moon that was in the sky that day. Mine was a waning gibbous moon.
There are theories about your connection with your birth moon phase â which Iâll leave for you to Google â but I think this is such a unique jewelry idea! How many more amethyst things do I need anyway? (Answer: The limit does not exist.)
Bonus: This moon phase part of the ring glows in the dark!
Design
The first thing I noticed about the ring is its stunning design. The spiral design is simple yet elegant, and it looks great on my finger. I love that the ring is made of 14k gold, which gives it a luxurious look and feel. The ring is also very comfortable to wear â in fact, Iâve worn it while teaching my yoga and spin classes.
Quality
The ring is made of 14k gold and features a spiral design that is said to represent the waxing and waning of the moon. The quality of the ring is excellent. The gold is polished to a high shine, and the spiral design is very well-made. I can tell that a lot of care went into making this ring. Itâs a bit adjustable, and I put it through a lot as I tested it out that first week. I took it on a run out in the desert, went walking lakeside wearing it, washed my hands with the ring still on, and even accidentally slept in it.
Why Pick MOONGLOW Jewelry as a Yoga Gift?
I am (pardon the pun) over the moon about my MOONGLOW Jewelry. The ring is beautiful, well-made, and comfortable to wear. I highly recommend this ring to anyone looking for a unique and stylish piece of jewelry.
Here are some of the things I love about the ring:
The unique and elegant design
The high-quality craftsmanship
The comfortable fit and lightweight feel
If you are looking for beautiful and special pieces of jewelry, I highly recommend checking out MOONGLOW Jewelry. Check this off the list of unique yoga gift ideas for yoga teacher friends, family, and fellow yogis. It is also a great gift idea for a yoga teacher friend or family member â and even a great gift for yourself! Itâs such a unique gift idea and a cool piece of jewelry to own!
If youâre thinking about adding this to your list of yoga gift ideas for yoga teachers and friends, use this MOONGLOW discount code for 15% off: FLECKSOFLEX15
In addition to the Cosmic Spiral Ring and their entire Moon Phase line, MOONGLOW Jewelry offers a wide variety of other beautiful pieces of jewelry, including anklets, necklaces, bracelets, earrings, and jewelry with gemstones. They also offer a variety of custom pieces, so you can create a piece of jewelry that is perfect for you.
Do you have questions about MOONGLOW Jewelry? Please comment below.
Anal stenosis, also known as anal or rectal stricture, is a relatively rare but uncomfortable condition affecting the anal passage and all its functions. For some, it can become very problematic and lead to other, more serious health complications. Depending on its severity, stricture can impact quality of life because it causes pain, discomfort and inconvenience. Anal stenosis treatment is often successful, but it is much better to seek treatment early on so as to avoid some of the more troublesome complications it can lead to. Â
If it feels like your anus is tightening, it is possible that you have anal stenosis. However, other conditions can present with similar symptoms, so this article will cover the most important questions around anal stenosis to help you understand whether this is the problem.
What is anal stenosis?
Anal stenosis is the narrowing of the anal canal, which is responsible for the feeling of having a tight anus. Understandably, this constriction can mean you have difficulty passing stools, leading to straining on the toilet and anal fissures.
During bowel movements, it is natural for the muscles to expand and contract, which aids in the movement of stools through the anal passage. However, when anal stricture occurs, the muscles become too narrow to allow easy passage of fecal matter.
What causes anal stenosis?
Understanding and treating anal stenosis requires examination of the probable causes. There are many reasons the anal passage can narrow, but some are more common than others.
The most likely causes of anal stricture include:
Scar tissue from operations or pelvic radiation therapy
The formation of scar tissue is the most common cause of anal stenosis. It usually happens after an operation in the area. For example, the removal of hemorrhoids or skin tags requires incisions around the anal passage or inside the anal canal. This can lead to what is known as âcircular scarringâ. The scar tissue is found just under the skin of the anal margin, and as scar tissue is not as flexible as normal tissue, it will not stretch enough to allow comfortable or complete passage of stools â especially larger ones. Â
Radiation therapy can also lead to scar tissue in the pelvic region, which is why it is a common cause of vaginal stenosis. The same goes for anal radiation, which can also cause vaginal issues.
Anal fissures and sphincter spasms
Â
Sphincters are rings of muscle surrounding and guarding the opening or closing of a tube, and the anus has two of them: one is internal and the other external. The internal sphincter (which is inside the external sphincter) cannot be voluntarily controlled, while the external sphincter can. The sphincters act as seals that prevent stools from passing at the wrong time, and you can voluntarily contract the external sphincter if you canât use the toilet when you have the urge.
Sometimes internal sphincter spasms occur because of anal fissures, which are tears in the anal tissues that cause sharp, stinging pain and bleeding. Hard or bulky stools, or constipation and straining can cause fissures, which can be considered chronic when they donât heal for extended periods. Each bowel movement can prevent healing or cause a new one. The fissures can cause involuntary spasms, which over time can lead to rectal stenosis.
Chronic diarrhea
Having diarrhea on a regular basis, or constantly over time, means that the anal passage isnât functioning normally. It does not need to stretch (dilate) and contract in order to pass firm stools, which leads to a loss of ability to dilate. This problem is commonly seen in those with autoimmune or inflammatory bowel diseases such as ulcerative colitis or Crohnâs disease, which is why there is sometimes a link between those conditions and anal stricture.
Sepsis
Sepsis is a very serious blood infection resulting from a systemic response to local infection, and it is possible to develop anorectal sepsis for various reasons. Sepsis can compromise the vital organs of the human body, and should be treated immediately in hospital. Sepsis symptoms include hyperthermia, tachycardia, tachypnea, hypotension and altered mental status.
Parasitic infection
Although much more rare, rectal stenosis can result from a parasitic infection caused by the amoeba Entamoeba histolytica. It is only likely if you have visited a developing countries and come into contact with water containing human feces.
Other possible causes of rectal stenosis might be:
Congenital deformity
Trauma in the area
Rectal infection
Sexually transmitted diseases
Intestinal malabsorption
Weak blood vessels
Age-related atrophy
Age-related Alzheimerâs or senility (thus taking constipating medications and laxatives)
Again, the above causes are not the original reason for anal stenosis: it is always the scar tissue they cause that results in stenosis.
What are the symptoms of anal stenosis?
Anal stricture symptoms are not always exactly the same, but there are some general signs. For example, constipation is inevitable because of the difficulty in passing stools. Anal stenosis symptoms may also include:
Rectal bleeding
Blood in the stools
Abdominal pain
Abdominal bloating
Pain when passing stools
Stool leakage
Small (pellet-like) or thin stools
For those with Crohnâs disease, there is an important distinction to make: one that may require the discernment of an experienced medical health practitioner. Crohnâs disease is an inflammatory bowel disease that is often linked to anal stenosis. It can cause anal stenosis, but can it can also lead to misdiagnosis since the symptoms of Crohnâs disease sometimes mimic rectal stenosis symptoms.
How is anal stenosis diagnosed?
An anal stenosis diagnosis could be classified as mild, moderate, or severe. If you only have a mild or moderate case, it should be possible to insert an anal dilator. This is something your physician may do as part of an assessment. You will need a physical examination to assess the anal passage and skin, and your physician may perform a digital rectal test. If the examination is too painful, they may use local anesthetic. They will also discuss and assess your recurrent symptoms.
Another possibility is that your Doctor may perform an anorectal manometry. This is a test to check anal musculature tone. It also measures the sensation and reflexes in the rectum. The test consists of a little balloon, which is fixed to a tool resembling a catheter. This tool is connected to a machine that measures the pressure levels. The tool will be placed inside the rectum and inflated, and the machine will record the measurements.
Anal stenosis does not have to be a burden for the rest of your life. However, since many of the symptoms can create a âvicious cycleâ effect, it may not go away without some level of treatment. Treatments are considered to be generally effective, but it is better not to wait until further complications arise. Look out for our article on treatment options for anal stenosis, which gives helpful insights to help you heal from this testing condition.
Dilator Therapy for Anal StenosisÂ
Anal dilatation is performed to prevent the anal opening from becoming smaller and in turn increasing opening size to relive pain. Anal dilators come in various sizes and slowly stretch the anus. They are needed following your rectal surgery or resulting from a diagnosis after a rectal examination. Your surgeon/doctor will explain how often and for how long you need to use rectal dilators. This can range from a few weeks to months.
In todayâs fast-paced world, many women face a unique set of stressors and challenges that can impact their mental health. From balancing work and family responsibilities to dealing with societal pressures and personal expectations, itâs easy to feel overwhelmed. One powerful tool that can help manage these stressors and promote mental well-being is mindfulness meditation. At New River Womenâs Health, we believe in a holistic approach to wellness, and mindfulness meditation is a key component in nurturing our patientsâ mental health in Blacksburg, Christiansburg, Radford and Salem, VA.
Understanding Mindfulness Meditation
Mindfulness meditation is a technique that involves centering your awareness on the present moment, while peacefully observing and accepting your emotions, thoughts and bodily sensations. This practice has roots in ancient traditions but has gained substantial scientific backing in recent years for its mental health benefits.
Benefits of Mindfulness Meditation for Women
Reduces Stress and Anxiety: Mindfulness meditation helps activate the bodyâs relaxation response, reducing levels of the stress hormone cortisol. Regular practice can help women manage daily stressors more effectively, leading to a calmer and more balanced life.
Improves Emotional Regulation: By increasing awareness of thoughts and emotions, mindfulness meditation enables women to respond to emotional challenges with greater clarity and composure. This can be particularly beneficial for those dealing with mood swings or emotional turbulence.
Enhances Focus and Concentration: Mindfulness meditation trains the mind to stay focused on the present moment, improving attention and cognitive function. This can be especially helpful for women juggling multiple responsibilities and needing to maintain high levels of concentration.
Promotes Better Sleep: Stress and anxiety are common culprits of sleep disturbances. Mindfulness meditation encourages relaxation and helps calm the mind, leading to improved sleep quality and duration.
Supports Physical Health: The mind and body are deeply interconnected. By reducing stress and promoting relaxation, mindfulness meditation can also contribute to lower blood pressure, improved immune function and reduced symptoms of chronic pain.
Fosters Self-Compassion: Women often face intense self-criticism and high expectations. Mindfulness meditation encourages self-compassion, helping women treat themselves with the same kindness and understanding they would offer to a friend.
Boosts Overall Well-Being: Regular practice of mindfulness meditation has been shown to increase feelings of happiness, contentment and overall well-being. It helps create a positive outlook on life and fosters resilience in the face of challenges.
How to Get Started with Mindfulness Meditation
Starting a mindfulness meditation practice can be simple and doesnât require any special equipment. Letâs explore a handful of strategies to kickstart your journey:
Find a Quiet Space: Select a peaceful and comfortable location where you can remain undisturbed.
Set a Time: Start with just a few minutes each day and gradually increase the duration as you become more comfortable with the practice. Maintaining a routine is important, so try to practice meditation at the same time every day.
Focus on Your Breath: Find a comfortable position and gently close your eyes. Take a few deep breaths, and then allow your breathing to settle into its natural rhythm. Concentrate on the feeling of your breath as it flows in and out of your nostrils or the movement of your chest rising and falling.
Notice Your Thoughts: As you meditate, you will notice thoughts entering your mind. Rather than trying to push them away, simply acknowledge them and gently bring your focus back to your breath. This practice helps train your mind to remain present.
Practice Patience: Itâs normal for your mind to wander during meditation. Be patient with yourself and understand that it takes time to develop mindfulness skills.
Explore Guided Meditations: If youâre new to mindfulness meditation, guided meditations can be very helpful. There are many apps and online resources that offer free guided sessions to help you get started.
Integrating Mindfulness into Daily Life
Beyond formal meditation sessions, mindfulness can be integrated into everyday activities. Here are some simple ways to practice mindfulness throughout your day:
Mindful Eating: Be mindful of the flavor, consistency and fragrance of your food. Eat slowly and savor each bite.
Mindful Walking: Direct your attention to the feeling of your feet making contact with the ground and the cadence of your footsteps.
Mindful Listening: When conversing with others, give them your full attention. Listen without interrupting and be present in the moment.
Contact Us to Schedule an Appointment in Blacksburg, VA Today
Mindfulness meditation offers a powerful way for women to enhance their mental health and overall well-being. By incorporating mindfulness into daily life, women can better manage stress, improve emotional regulation and foster a deeper sense of self-compassion and resilience. At New River Womenâs Health in Blacksburg, VA, we proudly serve families in Montgomery County. We encourage you to explore mindfulness meditation as part of your journey toward a healthier, more balanced life. Should you have any inquiries or require additional assistance, feel free to contact our team.
In the last part of our 3-part series on fertility, weâll be chatting about exercise and how it might affect your fertility. Regardless of if youâre trying to get pregnant or not, exercise is an important piece of our overall health. According to the American Heart Association, itâs recommended for adults to 150 minutes per week of moderate-intensity aerobic activity or 75 minutes per week of vigorous aerobic activity, or a combination of both, preferably spread throughout the week.
Mindset is Everything
So often when embarking on a healthier lifestyle, people adopt the âall or nothingâ mindset. Working out 24/7 and never resting will not help you reach your goals, trying to conceive or not. This is especially true when trying to conceive. If youâre working out 24/7, then your body is in a constant state of trying to recover, which causes stress on your body, especially when trying to conceive. Consider shifting your mindset to focusing on daily movement, not necessarily the hardest workout you can do. There are times in your life where less is more and when trying to conceive can be one of those times. Remember, movement is loving your body, not punishing it.
Exercise & Your Cycle
There are 4 phases of your cycle, and with that your body has different needs during those times. Consider cycling your exercise with those phases. We want our energy to go towards your reproductive system while trying to conceive, so keeping exercise light and according to your cycle, more energy can be spent on your reproductive system vs. your visceral system. Plus, excessive exercise can cause you cortisol levels to rise. Keep in mind that too much high-intensity training mixed with other life stressors can end up messing with your cycle as well. Consider incorporating HIIT style training just 2-3 times per week according to your cycle.
Watch the full video with Elizabeth King, a certified international fertility coach, watch below!
Types of Exercise During Cycle Phases
Menstrual Phase: mostly rest, but nothing too intense. Consider walking, yoga, or stretching
Follicular Phase: HIIT training, strength training, and running
Ovulatory Phase: continue higher-intensity workouts like HIIT, strength training or running
Luteal Phase: can continue higher-intensity workouts. Keep in mind your energy levels might decrease as you get closer to your menstrual phase again
Your body needs to rest and recover and youâre the only one that knows exactly what your body needs. Listen to it, nourish it, and remember to love your body at every stage. If youâre looking for a safe and effective plan to follow from pre-pregnancy to postpartum, check out our Knocked-Up Fitness and Wellness Program.
Hi Everyone! I cannot believe that today, Wednesday June 27, marks 2 weeks since I went in for FAI Hip Surgery to repair a torn labrum, as well as a cam and pincer bone impingement. So much has happened in these last 14 days that I wanted to share with you, especially those of you who may be considering having hip surgery for a torn labrum in the future. I have done my best to write down how I was feeling each day after surgery for the first two weeks, taking photos and videos to recap this recovery period. They say the first few weeks post surgery are the most important and crucial to your long term recovery, so Iâve learned a TON going through this process; both what I shouldnât have done and things I would recommend doing. Overall I will say I am so happy to be on the other side, to have this part of my journey behind me and moving closer every day to a life of health, happiness and being pain free!
The Backstory and Other Posts
In this post I will not go into much of the lead up to surgery, or the operation itself and first 24 hours since I have already covered that in previous posts. This post will focus on what you can expect day by day as you go into the first 2 weeks post surgery. If youâd like to read the other blog posts all about My FAI Journey I have listed them below:
My FAI Journey Begins â the entire backstory on what got me to the point of surgery (LINK)
Overall Thoughts on First Two Weeks
This is a quick summary of what I have learned and how the first two weeks have been collectively. At a high level, it has been exactly what I had expected and nothing that I was not expecting. Much of the research I did prior to surgery was a lot of medical speak, so I had to dig hard to find real peopleâs stories. Much of the time people didnât go into depth day to day, so my best way to prepare for post surgery was remembering what my husband, John, went through when he had a torn labrum on his left hip a few years ago. I remembered his recovery, how much it hurt those first few days, how difficult it was to do basic things like go to the bathroom alone, get off the couch, get in and out of the car, etc. I remembered his work on the CPM machine and also just how tired he was. I used a lot of that experience caring for him after he had it done to remind myself that I can get through it too.
I canât stress this enough, hire a house cleaning company or a house keeper to do a deep clean of your home BEFORE your surgery. It is going to be so difficult to clean in the weeks after surgery and you also need your home to be sanitary while healing. I used a great company called nacleco who are based in norther new jersey. They came and did a deep clean on my apartment and it was such a relief, and treat, to not worry about maintaining my house while in recovery. We still use them to this day and they are a great cleaning company in New Jersey.
Keeping in mind, everyone recovers differently. Everyoneâs doctor has a different protocol for rehab and equipment, etc. It was really helpful though to go back in time to remember those tips and tricks from his surgery. When you read other peopleâs stories remember that everyone heals at different times, how healthy and strong you are before surgery helps you get back up and moving faster and I believe what you eat and the environment you are in also impacts how fast you get back to ânormalcyâ.
Recovery from FAI surgery is a 4-6 month journey, so donât expect it to be in one month and you will feel good for a few days, then feel pain again, then feel great, then feel clicking and popping, so donât get discouraged if it isnât always smooth sailing â itâs not all uphill after surgery thatâs for sure! I am just very surprised how quickly I have bounced back post surgery in only two weeks and am already starting to go down to one crutch at the 2 week mark!
Week 1 Post Surgery Diary
Wednesday June 13 â Surgery Day
A lot of this is covered in my post above all about the operation but overall the first day is a bit of a blur. I was still coming off of the anesthesia and had very little appetite. My entire lower body felt so heavy, swollen and sore. I was so puffy from all the IV fluids they gave me, I had a massive bandage on my hip which made clothes so difficult to wear that I put on my husbands large sweats instead. I lived with my ice machine on my couch and was still extremely cold.
I had compression socks on, a boot on my feet, had some chicken broth soup and did the CPM machine for a bit while I still had the nerve block allowing me to feel less pain. Took valium to help with muscle spasms and slept on the couch, which is where I slept the first 2 weeks. Surgery was 2 hours and included another 2 hours of post op until I was allowed to go home. Had bad dry mouth, sore throat and couldnât lift my leg on my own up and off the couch and had trouble sitting up and down but could go to the bathroom on my own (yay!) Used a walker instead of crutches because they kept banging into my bandage and the walker just felt much more stable and sturdy. I made it out okay!
Thursday June 14 â Day #1
Woke up very sore and leg felt like lead. Still very puffy from all the fluids and at the same time felt very dehydrated. Slept okay and continued to use the CPM machine for a few hours. Pain was stronger the day after since the nerve block has worn off. Icing helps but it is kinda of pointless since the bandage is so bulky. My right calf (operated leg) is very sore and achy from putting pressure only on my toe when walking. I was nervous this meant I had a blood clot but I didnât. Took my temperature a few times to ensure I had no fever or infection and was normal.
Throat is feeling better and hot soup broth makes it feel good as well as lozenges. Spent most of the day on the couch again. Arms are sore and back form putting some much weight in upper body on walker. Sleeping sitting up on couch sucks but manageable. Put on soft shorts to do CPM machine and was easier to move. Still have massive bandage. Lack of appetite again so made coffee and some soup.
Ordered meals to be delivered to make it easy for hubby to eat and me as well with some healthy snacks form EatCleanBro.com. Got a bit nauseous today with pain medicine so made sure to eat when taking any. Also taking Celebrex in AM & PM, aspirin and anti nausea medicine. A lot of icing today and resting off the medicines and realizing I need help to do basic things.
Friday June 15 â Day #2
Transitioning between my walker and crutches to get the hang of crutches. They are much less stable but the walker takes up a lot of room and makes so much noise. Arms are sore but getting used to partial weight bearing. Thank god I have a strong upper body to keep me mobile around the apartment on crutches. Feeling very sore inside my hip and slight movements I see stars.
Today I got to shower â yay! Took off the massive bandage which had blood on it, but that is normal. Put my shower stool in the shower and that was amazing.
Hot shower felt good and got to see my incisions for the first time â I only have TWO! My husband had 3 so I am so thankful I have only two. My leg is super swollen, and the side of my leg feels very numb, almost like Novocain on your face after dental work. That is normal the doctor said as nerves were likely impacted.
Tender to touch leg and around incision area, but just let soap and water run over them. Take a long shower, put new bandaidsďżź on and head back to couch to veg, rest and watch Netflix. Ice works so much better now that I donât have massive bandage on and do that a lot today to remove swelling. Still taking pain medicine to help with break through pain. Still using compression socksďżź to prevent clots. Moving around is a bit easier to do on crutches. Have belly ache from pain medicine so adding back in probioticsďżź. Feels good to have that massive bandage off. Kombucha has helped a ton too â so many medicines that my body and belly are not happy with me.
Saturday June 16 â Day #3
Using some aromatherapy like eucalyptus and lavender to give me energy and help me to relax to go to sleep. Also loving the Mario Badescu aloe spray for my face to keep me feeling refreshed. My table tray has been amazing to have everything in armâs reach once I sit down to rest. Overall my body aches, and my back and behind from sitting so much. I work to get up as much as I can to walk a bit and let the blood go down my body, and the fluids. You canât sit for too long since you want to avoid getting any blood clots!
Leg is swollen, but my right foot is really swollen. It is sore and tender and was scared I had a blood clot. I called the doctor and left a message, he called and said it all sounds normal. I was shocked at first to see my foot was swollen, but it makes sense. I had so much medication and fluids pumped into me during surgery, and the inflammation and swelling travels down. Nothing hurt but my right side just felt super bloated, puffy and uncomfortable. If you do feel pain in my calves though call your doctor, it could be a blood clot. This is also why wearing compression socks is very important and I work thigh high ones most of the time the first few days
Doing CPM daily and my dog is the cutest. She just sits and lays with me while I do my daily routine on there. I tend to just sit and read or check my phone while on the machine.
Keeping an eye on my foot for next few days to see if swelling goes down. Using a bag of frozen peas and carrots to ice the inside of my thigh/groin which is hurting, as well as my ice pad.
Showering daily now that I am allowed and loving it. Removing band aids and reapplying them sucks and my skin is getting irritated and raw. Must find new pack of band aids. I think it ripped off so much skin its now red and tender.
Made homemade soup and loving soup so much. Eating berries each night as a treat and to get in more fiber. Starting to take my multivitamin again. I donât have a huge appetite but I have to eat to take medicine. Soup and yogurt bowls have been my favorite.
Tried out new compression socks today that are not thigh highs or as tight. My dog also came home today which was not ideal, but no one could watch her any longer but she was very good and hyper aware of my injury, almost like she could sense it or smell it. She wonât leave my side and sleeps with me on the couch
Sunday June 17 â Day #4
I have been trying to sleep in everyday and wake up at like 7am. I wish I could get more sleep, sleep through, the night but I wake up a lot and am up for awhile until I get back to sleep.
Feet are still slightly swollen but going down. Sitting out on the balcony feels nice to have fresh air. Moved over to two crutches and ditched the walker completely. Using ice machine a lot and so glad I have one but reloading it is annoying. Still very little appetite and think Iâve lost a few pounds already.
Still very swollen and sore inside and limited range of motion. Can get legs up and off couch on my own but socks and shoes are really hard to do and painful to try to do. Relaxing today, doing some light cleaning in the kitchen but nothing crazy. Going to consider hiring cleaning service to come in a week to do deep cleaning since I canât bend or scrub things. Also did a fun spa day for myself using some face masks from Freeman Beauty to not feel like such a slob.
Monday June 18 â Day #5
Felt like I was able to go back online for work today, been checking in periodically last few days but always so tired and light headed. Today the leg swelling and feet had me nervous again, doctor wanted to double check it wasnât clots. Itâs not, and is expected to be this swollen so I need to rest more and get off my feet since Iâve been up and walking too much.
Didnât do CPM last 2 days, been so tired and swollen and sore. Doing ice everyday though and showering everyday. Love my rotating shower stool to allow me to spin around easily and not have to try to stand up!
Gram stopped by with uncle and brought us a ton of homemade food which was amazing and Iâve been loving her eggplant rollantini a ton! She also made me some homemade soup and itâs been great to have visitors though I donât want many sine I am still so tired and want to just rest. Drinking kombucha to keep belly happy.
Tuesday June 19 â Day #6
Pretty uneventful day, a lot of the same feelings but slowly getting less pain when lifting legs, but range of motion is so limited. Physical Therapy was booked when I called so I canât start until Thursday. I wanted to do 5-6 days after surgery but they canât squeeze me in.
Decide to give CPM another go and my dog is so sweet with me on it and likes to come and lay with me on it. She knows mommy doesnât feel well.
Still reapplying bandaids after every shower and my skin is raw so I try to find a way to get new bandaids. Tomorrow we may venture out to CVS to get new ones.
Reading books is hard because I canât concentrate and am so tired. TV is much better and try to nap when I can to rest, but doing work now from home so taking calls and resting in between. Set myself up on the floor so I can work and do my exercises at the same time which is comfortable
Wednesday June 20 â Day #7 (1 week after surgery)
Feels like the first week was a total blur. A lot of pain, swelling, soreness, medication, milestones and learning to listen to my body. Most of everything I felt I expected and just trying not to overdo it, but I have a hard time sitting still. Still using my machine daily.
Living on soup and tiny meals, not very hungry at all. Sleeping decent on the couch but I miss my bed. Looking forward to physical therapy and getting active in my hip again. No pain in my back thank god, side is still numb and foot is no longer swollen!
I canât believe this time a week ago I was having surgery, time flies. Also my work team sent me some Edible Arrangements and we ate all the fruit, was so good! I miss doing my usual tasks, going to work or gym, cooking, etc but I have to learn to just let myself heal!
Every day I feel like Iâm getting stronger and able to lift my legs a little bit more but itâs still very challenging to do basic movements like wash the bottom of your feet are put on socks
Week 2 Post Surgery Diary
Thursday June 21 â Day #8
Today is my first time of physical therapy. I have it in the afternoon and have to go early to fill out paperwork. I am excited to get out of the house and into the real world again! I met my trainer, Paul, and we spent most of the time doing interview questions and discussing my surgery, the plan, etc. I had to take an uber to my appointment since I cannot possibly walk there or drive myself.
We walked around the gym on crutches and I used a scale to understand how much pressure I can start to put on my operated leg. I can put up to 50% weight on my feet so about 55lbs. I am also instructed to walk with a âheel to toeâ approach to get the muscles firing. We do some stretches where he moves my leg in ways I havenât done in a week and it is painful, awkward and slightly uncomfortable but good to see my range of motion limits. Tells me I can do some of these exercises at home and I have âhomeworkâ as well.
I can also start to do the bike if I feel comfortable but nothing past 90 degrees. I am still very swollen in my leg and have soreness and pain in the groin area. Still on both crutches. Finished watching The Staircase on Netflix which was awesome and now moving on to The Keepers.
Friday June 22 â Day #9
Decided to go to my home gym for the first time to get back into a routine/rhythm. Walked over there with my crutches and felt good to be back in there! Did the stationary bike and it felt awkward, took my time and after I warmed up for a few minutes it felt very good. I did around 15 minutes.
Did my PT Homework exercises with just my body and some abs to keep my core strong which helps to take the load off your injured leg. Felt very dehydrated and not drinking enough water. Leg still feels numb on the side. Overall was good to get moving again today!
Here are some of my thoughts regarding how you should think about going back to the gym and definitely what itâs going to be like starting from scratch.
Saturday June 23 â Day #10
Went back to my home gym today and the bike is my new best friend. It felt even better today to keep it moving and the motion was comfortable. I also did my homework exercises again but with a very light resistance DynaPro band (use link and code JGT20OFF to get 20% off all dynapro products) to help with hip flexor activation. I also did some upper body exercises with the band to keep my arms and back strong while still using crutches.
Palms hurt from putting the pressure through my hands on the crutches. Hubby went out with the guys so it gave me time to catch up on some Netflix and relax. Tried to take some naps and ice my leg a lot today.
Sunday June 24 â Day #11
Slept in, finally! Woke up around 10:30 which was so nice. Havenât invited anyone over to visit other than family because Iâm always so tired. Friends have been amazing checking in all week which is so nice! Bought some Airbone to help with immune system, woke up feeling like I had a bit of a cold. It also has probiotic in it which is good for belly. No more stomach aches from medicine which is good.
Went to the gym later in the day to do just the bike and that was it. Did about 30 minutes this time and it felt awesome, minus butt going numb on the seat.
Finally we went to the store and I got new bandaids, thank God. No more raw skin I hope, these are working out much better. I canât wait to be off crutches and have my stitches out. Hip is starting to hurt inside the hip joint in the front. It almost feels like it wants to pop out of place or snap into place. The inside just feels âoffâ and uncomfortable and I feel like maybe I did too much that first week and am nervous. I was doing so well and feel like Iâm going backwards a bit.
Monday June 25 â Day #12
Ordered more EatCleanBro meals because doing any cooking and cleaning has been tough. I did it a few days and I just felt like I paid for it later, so less time in the kitchen is better for me.
Still very sore in front and having weird feeling inside the hip joint. Still sleeping on the couch and did my CPM for the last time. Tomorrow is my post op visit and after that I donât have to use that machine anymore! Nervous that I have this new soreness and pain in my front groin area, hoping I didnât do any damage.
Still on crutches but dropping down to one in the kitchen or in small spaces since I feel like I can put some weight on my operated leg and just getting so frustrated using two.
Tuesday June 26 â Day #13
Post Op appointment day! My appointment was at 1pm and we had to drive almost an hour to get there. I did not feel comfortable driving and sitting that long in the car and my hip was burning and painful. Still using both crutches when walking around and I get tired when walking on them a lot outside of the house.
We removed the stitches which felt weird, but they come out easily an then steri strips were put on. Doctor says they are healing nicely and can those strips can come off on Saturday unless they fall off on their own before then. I can start to use Vitamin E or any scar cream after that if I like.
Got to look at the images of my surgery and inside of hip. Turns out I not only had a torn labrum repair and pincer bone impingement but also had to have a cam impingement shaved down as well called a femoroplasty. My labrum looked like shredded cheese! They fixed the labrum and then anchored it back the acetabular rim with 2 anchors. Doctor did some ROM (range of motion) exercises which felt uncomfortable, pushing my leg in different directions but he said I can start to do more at PT.
No gym today since I have PT at night time and we did a lot more this time with exercises. I did some calf stretches, hamstring stretches, leg raises, chair squats, bike and then exercises where I push and pull against my trainer to activate the muscles. I ice as soon as I get home and take a shower because I know I will be sore. Still working from home and drove myself a few blocks to PT, felt fine to do it but very awkward. I am no where near ready to drive far distance.
Wednesday June 27 â Day #14 (2 weeks after surgery)
I canât believe itâs been two weeks already. Itâs been a roller coaster but I am glad that is all behind me. I am on crutches for one more week, but can drop down to one whenever I feel comfortable. I can drive to the grocery store and do small trips alone and use the crutch to walk around. People are so nice when they see you on crutches, why canât they always be that nice?!
I feel like Iâve lose weight in the last two weeks but havenât weighed myself. I know I am holding on to fluids a bit and still swollen. My leg still feels a bit numb on the side but coming back more each day. My incisions hurt more than before, maybe now that the stitches are out, or from all the PT and stretches yesterday. Living on the bike.
I slept in my bed for the first time last night! I tried to sleep in my normal position prior to surgery on my right side (operated leg) but it felt like it was too much pressure and hurt and burned. Slept on my back and woke up with back pain but likely due to the flat position I have not done in two weeks. Was so nice to be back in a bed though with my hubby and dog. I slept very well did some basic stretched before getting out of bed.
Much easier to put on clothes, shoes and socks since PT and did the bike for 35 minutes today at home. Using 1 crutch when possible still but not ready to do no crutches. CPM machine got picked up today so that is gone, but keeping my ice machine one more week as a rental. Appetite is still not great, but going to work on eating more to stay strong and healthy. I miss taking a bath but shower is okay with stool. Did some light laundry today which was not too bad and getting around the house is much easier.
At the end of the two week mark top 10 things I have learned
You donât realize how much you use your hips to do everyday activities until you canât use it comfortably anymore; like tying your own shoes or putting pants on or taking them off!
I am so glad that I am relatively fit and strong year round, otherwise I canât imagine how hard it would be to go through a procedure like this especially using your upper body so much to be on crutches and not bear all your weight
If you are a âdo-erâ all the time around the house, this will be mentally challenging. I wanted to get back to cooking, cleaning, laundry, etc way too fast. I couldnât just rest and relax most of the time and had to program my mind to just âlet it go til laterâ
Hire someone to come and do a deep house cleaning at the 2 week mark. We have a team of two ladies coming to do the stuff I simply refuse to try doing while healing (scrubbing the bath, getting on hands and knees, etc).
Even if you have a strong stomach for blood and stuff, seeing your own body with incisions and swollen will make you ill. I almost fainted when I had to look at it the first few times
Donât be afraid to ask for help! Even if you think you are annoying people, if they love you they are more than happy to be there for you
Enjoy the time being in sweats with no makeup and just vegging out. It was nice to not have to get dressed each day and my skin was actually really clear due to lack of stress and keeping up with my night time skin cleansing routine (I also started to use coconut oil on my skin around my incision to remove the goo from the bandages and it made my legs super soft! I started to use it more on my face at night and it was so clear!)
My two favorite items to have were my rotating shower stool and side table. Without them life would be so challenging
Take things day by day and have little milestones. Donât expect too much too quick and be patient with your body
Being able to walk without crutches and drive a car are things I will never take for granted again. You will get frustrated with being limited to what you can do, but it is all for your best interest.
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The writer and creator of JerseyGirlTalk.com – a blog dedicated to inspiring and helping readers to feel and look their very best both inside and out. I love writing, photography, makeup, fashion and fitness.
Darla has made a huge difference in my life, not just on how I exercise, but also how to incorporate a healthy lifestyle into my everyday activities. On top of all that, sheâs one of the nicest people and truly cares about her clients. I always recommend Darla to friends who want to make a positive and healthy change in their lives.
I started working out with Darla before my 50th birthday and Iâm now 70! I owe my flexibility and strength to our twice weekly workouts. During Covid I continued working out with Darla in my home gym (photo) via zoom. Even my husband goes to Darla now! She is knowledgeable, passionate and meets all individual needs via tailor-made workouts created just for you at any given time.
We are huge fans of Stay Healthy Fitness!
Darla was amazing for us. She set up and managed a 3 month corporate fitness and weight loss challenge. Everyone benefitted and continue to make good coices.
While pregnant with my 2nd child and watching the scale at the Doctor's office go up 10-15lbs a month, I knew after the baby was born, it was time to get serious and âwork out.â I called and met with 11 âPersonal Trainersâ in the local area mentioning I was pregnant and needed to learn what the right workouts would be for my body after the baby was born.
There were 20+ yr old gals and guys who probably were very good at what they do ⌠but didnât know where I was at or was going to need to start out again after baby #2 and a good 80 lbs to lose ⌠not to mention, I wanted someone who knew what I was going through, who was a good example, who would be motivating, and help me.
A year later I am stepping out on my own, educated on good nutrition and accountable for it. Iâm confident in the gym, understand the importance of rest, more aware of the responsibility I have with my own health/healthcare, confident about me, what I can accomplish, but most important â I feel great and my heart and body are healthier.
Darla taught me that I can and have to take care of myself, no excuses, and how to do it with as little as my ability to pre-plan meals and snacks, and my own body weight to do workouts ⌠no fancy gyms needed ⌠No excuses. I lost weight, gained muscle, look fitter in my clothes.
Fun now too is I like to shop (something I didnât enjoy for a while).
Darla, you have not only helped me, but my whole family. We all eat much more nutritiously, make better choices when we eat out, choose our indulgences more wisely, and understand the choices we make have consequences â good and bad. Darla your passion, knowledge, patience, understanding, resourcefulness, professionalism, experience, motivation, and the example you set of Living a Healthy Lifestyle is what sets you apart from all the rest. I canât thank you enough and look forward to continuing the Journey. Good fuel in, good energy out. Thank you Darla,â
Darla is one of the best trainers. She was my trainer for 3 plus years. During this time I of course reached my fitness goals despite having a pre-existing shoulder issue.
Darla is passionate about the work she does with her clients and is very caring. I still to this day use the exercises she taught me to maintain my fitness goals.
Darla is an amazing trainer! She is so passionate about what she does. Darla is truly invested in seeing each one of her clients meet their full potential. Your training doesnât end when your session is over she always checking in on how your doing. I would highly recommend Darla for any support in becoming a better version of yourself. She is so knowledgeable about all aspects of fitness; body, mind and soul!
Darla is not only an amazing instructor but an amazing person. She is very caring and never judgemental. She is extremely motivating and inspires you to do your best at whatever level you can accomplish. You honestly feel how much she cares about your journey to create healthy habits.
I have worked with many trainers in the past and none of them have felt more tailored to my needs like Darla! Darla is very knowledgeable in all areas of health, (nutrition, mind body and soul)she definitely listens and pivots as needed. I love that about her. I look forward to working more with her as my body changes to reflect what I see in the mirror.
Extremely grateful to have you on my side, Darla!
Whatever your health/fitness goals, Darlaâs vast expertise helps you achieve them. Her genuine joy and enthusiasm on your behalf adds that much more motivation. What a positive and extraordinary experience it is to work with Darla.
Darla is a fabulous trainer. She advises all aspects of health and fitness. Her simple approach to nutrition pairs well with her cardio and weight training. She is warm and working with her is fun for anyone at any level.
Physical decline associated with aging is not simply the result of getting older. In many respects, itâs a product of becoming less active as we age. Taking it too easy makes aging more debilitating than it needs to be. The human body is much better at repairing and maintaining itself when you keep it well conditioned through a program of regular physical activity, exercise, and good nutrition. This doesnât change when you move into old ageâin fact, the old adage âuse it or lose itâ is probably more true when youâre in your 60s and beyond than when youâre in your 40s. Slacking off on healthy habits (regular exercise and good nutrition) is the primary factor in age-related problems like excessive muscle loss, deteriorating bone density, declines in strength and aerobic fitness, and increased difficulties with balance and flexibility.
Muscle strength is important for women over 60 because it helps prevent falls, a leading cause of hospitalization. Getting stronger in your 60âs can help you live a longer, healthier life. Women over 60 should focus on endurance, retaining muscle and bone mass, flexibility and balance. This can help you tone and trim your body, while reducing the risk of falling and injuring yourself. Cross training ensures that you use a variety of exercise types to meet your needs, and reduces the risk of injury â and of boredom.
In a study by Morganti et al., 20 women, all 60 years old, exercised twice a week for one year at 84 percent of one repetition maximum (RM). Performing an intense training regime, the women increased their strength in upper-body, lat pull-down by 77 percent, knee extension by 73.7 percent and double leg press by 35.1 percent. Although 40 to 50 percent of the strength gains were observed during the studyâs first three months, improvements in strength were observed over the programâs entire 52 weeks.
If exercise is new to you, start slowly. Always start with warm-up exercises and end with cool-down exercises. Try for a total of ten, fifteen or twenty minutes a day and work up from there. On the other hand if youâve remained active and continued to exercise through middle age, you probably know your body well enough to recognize your strengths, your natural limitations, and the areas where you should improve to better function in your daily life.
Focus on the major muscle groups, or try a home fitness program for simplification. In your workout list include biceps curls, triceps extensions, squats, calf raises, overhead press, crunches, bench press, bent-over row and push-ups, modified if necessary.
Choose a weight for the different workout moves that is comfortable for your current fitness level. If you canât perform the minimum number of reps for a workout move with 1 lb. weights, perform the move without weights until you develop strength in that muscle or start with a 1 lb. weight and put it down when fatigued, continuing without the weight. Lower-body moves will accommodate heavier weights than upper-body moves for most people unaccustomed to weight-training.
Practice doing upper body exercises on one leg, keeping your abs drawn in tight to stabilize the spine.
Utilize core equipment such as stability balls and half-round balls. This unstable movement forces your abs, glutes and hips to engage, training them to coordinate more efficiently. Do some exercises such as shoulder presses, biceps curls and squats standing on the half-round ball. Do abdominal exercises such as crunches and planks on the stability ball. Incorporate at least two balance and core exercises into your workouts for optimal results.
Engage in weight-training two to three days each week, with at least 24 hours of rest between weight-training workouts. On those ârestâ days, engage in cardiovascular exercise such as walking, jogging, aerobics classes or the cardio workouts with a home fitness program.
Perform your weight-training moves with good form and controlled movement to reduce momentum. Momentum can make weight-training easier and reduce the results you see. Aim for 10 to 12 reps with each move; perform the move slowly up and down. Avoid dropping your arm when training with weights; lower the weight with control.
Rest for a minute between sets and write down the weight used and number of reps as you complete each set.
Build muscle in this regimen for about a month; increase the amount of weight if you find some exercises are easier. If heavier weights arenât available, work through your sets slower for added benefit, pretending the weights weigh twice what they do. Work through your sets, then repeat for a second round.
Maintain normal breathing patterns while exercising, since breath holding can increase blood pressure.
Never use a resistance that is so heavy it cannot be lifted at least eight repetitions per set. Heavy resistance can be dangerous and damage the skeletal and joint structures. It is recommended that every set consist of eight to 12 repetitions.
Donât over train. Two strength-training sessions per week are the minimum number required to produce positive physiological adaptations. Depending on the circumstances, more sessions may neither be desirable nor productive.
Given a choice, use machines to strength train, as opposed to free weights. Machines tend to require less skill, and allow individuals to start with lower resistances, increase by smaller increments (this is not true for all strength-training machines), and more easily control the exercise range of motion.
Note:- that the first several strength-training sessions should be closely supervised and monitored by a trained professional who is sensitive to the special needs and capabilities of the older adult.
Disclaimer The Content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition.
Start Your New Year With Us and the Refresh & Reset Program!
Get excited, girl, because weâre bringing you our best program yet!! Weâre starting out the New Year ready to get strong and sculpted thanks to our four-week Refresh & Reset program! The next month is all about building a powerful mind and body, thanks to a mix of workouts including strength training, HIIT, yoga, mobility, and meditations!
Each week, the workouts get tougher as you get stronger! Because of the progressiveness of the program, youâll stay challenged, motivated, and excited for the next workout! And of course, as your TIU trainers, we bring enthusiasm and uplifting energy too, so you feel confident in your capabilities and ready to take on each new challenge!
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What to Expect from your Reset & Refresh Program
We start this program out strong, but conservative! Youâll ease into the intensity with bodyweight, dumbbell, and hip band workouts that lay the foundation for your month of fitness ahead! Within the week, youâll mix total-body, upper-body, and lower-body strength workouts, as well as yoga sculpting routines! You also have a foam rolling and stretching routine for recovery, and a meditation (which youâll see on each week of the plan!) to get your mind in the game and build that confidence!
Week two and three elevate the challenge of each workout by moving faster, adding in heavier weights, doing more combination exercises, or increasing the work periods (and decreasing the rest breaks)! Youâll add in HIIT routines and a mobility session to keep your program well-rounded and your energy on blast!
The final week means business! Itâs time to grab heavier weights, take your intensity to the next level, and push through each advanced exercise! Youâll still get a mix of muscle-group focused workouts, plus interval sessions that mix in plyometrics, along with a power yoga flow to tap into your inner warrior!
Throughout the entire plan, youâll also see quick workout boosters which elevate your routine for the day, giving you an extra burn! Feel free to add these in whenever you want something a little more for your day!!
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Your Refresh and Reset Program Trainers
Three of your favorite TIU trainers take you through this Refresh & Reset program, leaving you feeling inspired and ready to reveal your best self by the end! Even if your motivation feels low at first, they will get you excited to move and groove right through week four!
Chevy: Call her your inspiration leader! Chevy always has the most uplifting words of encouragement that will make you feel like a badass woman! She gives you a major variety of workouts too, including strength sessions, yoga flows, and yoga sculpt routines that blend strength exercises into yoga poses! Plus, you get some interval training, too!
Dalia: The one who brings some heat to every workout, Dalia is all about offering challenging strength routines and creative combo exercises that test your body in new ways! She takes you through toning and HIIT workouts, along with a super soothing mobility routine that will feel SO GOOD mid program!
Allegra: You know youâll work your booty and legs when it comes to Allegraâs workouts, but she also serves up an upper body routine that mixes in boxing moves, along with ab workouts that seriously sculpt and strengthen the core! Follow her cues and hit each rep, because itâs worth it!!
Letâs Kick Off that Reset & Refresh Mindset!
Once you wrap up four weeks of the Refresh & Reset program, you should feel strong, empowered, confident, and toned all over! The progressive approach is meant to test your limits and keep you from getting bored or your routines from getting stale! The variety ups the fun factor tooâalong with your amazing trainers!
Do each workout at the level that works for youâlifting weights that are challenging but doable, and taking any modifications you need throughout the program! But donât be afraid to push it (while hitting each workout with precision!). The goal is to stay present through each move and really kick it into high gear by that last week!
We know youâve got this and youâre going to CRUSH IT! Make sure to tell us how itâs going and how each workout feels for your beautiful body!!
Hereâs to a strong and powerful Refresh & Reset this year!!!
on my couch and was still extremely cold.
on, a boot on my feet, had some chicken broth soup and did the CPM machine for a bit while I still had the nerve block allowing me to feel less pain. Took valium to help with muscle spasms and slept on the couch, which is where I slept the first 2 weeks. Surgery was 2 hours and included another 2 hours of post op until I was allowed to go home. Had bad dry mouth, sore throat and couldnât lift my leg on my own up and off the couch and had trouble sitting up and down but could go to the bathroom on my own (yay!) Used a walker
instead of crutches
because they kept banging into my bandage and the walker just felt much more stable and sturdy. I made it out okay!
. Spent most of the day on the couch again. Arms are sore and back form putting some much weight in upper body on walker. Sleeping sitting up on couch sucks but manageable. Put on soft shorts
to do CPM machine and was easier to move. Still have massive bandage. Lack of appetite again so made coffee and some soup.
in the shower and that was amazing.
and lavender
to give me energy and help me to relax to go to sleep. Also loving the Mario Badescu aloe spray
for my face to keep me feeling refreshed. My table tray
has been amazing to have everything in armâs reach once I sit down to rest. Overall my body aches, and my back and behind from sitting so much. I work to get up as much as I can to walk a bit and let the blood go down my body, and the fluids. You canât sit for too long since you want to avoid getting any blood clots!
and loving soup so much. Eating berries each night as a treat and to get in more fiber
. Starting to take my multivitamin
again. I donât have a huge appetite but I have to eat to take medicine. Soup and yogurt bowls have been my favorite.
a lot and so glad I have one but reloading it is annoying. Still very little appetite and think Iâve lost a few pounds already.
 from Freeman Beauty to not feel like such a slob.
to allow me to spin around easily and not have to try to stand up!
after every shower and my skin is raw so I try to find a way to get new bandaids. Tomorrow we may venture out to CVS to get new ones.
and it felt awkward, took my time and after I warmed up for a few minutes it felt very good. I did around 15 minutes.
band (use link and code JGT20OFF to get 20% off all dynapro products) 
to help with hip flexor activation. I also did some upper body exercises with the band to keep my arms and back strong while still using crutches.
to help with immune system, woke up feeling like I had a bit of a cold. It also has probiotic
in it which is good for belly. No more stomach aches from medicine which is good.
, thank God. No more raw skin I hope, these are working out much better. I canât wait to be off crutches and have my stitches out. Hip is starting to hurt inside the hip joint in the front. It almost feels like it wants to pop out of place or snap into place. The inside just feels âoffâ and uncomfortable and I feel like maybe I did too much that first week and am nervous. I was doing so well and feel like Iâm going backwards a bit.
or any scar cream
after that if I like.
on my skin around my incision to remove the goo from the bandages and it made my legs super soft! I started to use it more on my face at night and it was so clear!)
and side table
. Without them life would be so challenging
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