Now, I grant you, when you're standing and doing the leg work, your core is firing but I still would've liked more specific ab/core work. I really get sick of squats and lunges. I think we, as instructors need to broaden our horizons as far as glute and leg work goes.

Don't get me wrong the class did a few things that weren't lunge/squat movements but there were quite a few of them.

With all of my issues, a 4 year old knee, arthritis caused popliteal (bakers) cyst in the other knee and my foot/ankle issues, I have to modify and can't bend down as much as others but I don't care about that. I do what I can and continue to push on. 

Speaking about my physical issues, I did send a note to the Dr. I saw about my foot. It'll be interesting to see if I get a response from him or the Medical group. I wanted him to know that I felt he dismissed me as an older woman, knowing nothing else about me. What I do for a living, how long I've been doing it and how determined I am. 

I also thanked him for making me angry enough to look things up for my self-healing which appears to have been of great benefit since I was able to walk in my fit-flops through Ajijic for over 30 miles. Then I looked up the charges to my insurance. What the H__L! For the whole 5 min. he sat in the room with me! What a racket! Oooops! Sorry for the rant. I'm done.

Anyways, don't sit back and allow yourself to be dismissed for any reason by your Dr. You are there for help and deserve to be listened to, not just heard, but listened to. And paying for the privilege too. Okay, okay, now I'm really done.

4/5/18

I'm still in shock. My beautiful Delilah was having some serious issues. She collapsed twice in the house in front of me and I hysterically called the vet and took her in. She was also breathing heavily and not eating. They found a broken tooth and an infection or abscess and thought that that was why she wasn't eating. The collapsing she thought was old age. Delilah collapsed again at the vets office. I got the medication prescribed and they gave her some liquid nutrition and I took her home. 

I had to force feed her beginning the next day and then she was really having labored breathing. I got scared and took her back to the vet. They took chest x-rays and discovered a diaphragmatic hernia. Her bowel loops were in her R lung. The vet said they couldn't do the surgery there so she would have to go to emergency for it which was severe. It was that or immediately put her down. I was (and still am) a wreck. I knew in my heart that she would never survive the surgery. So I had to put her down right then and there. 

I wanted to take her home and have my house-call vet come and do it in her home with Cray-ray and me with her. But the vet said if the house-call vet can't come that day then it could be really bad. So I made the horrible decision to put her down there. 

I feel such a profound loss in my heart and home. I've also decided not to get another dog until I move to Ajijiic. It'll just be me and Cray-ray 'til then. I'll still do my dog-sitting and luckily, I have 1 in the house now who came up and sat on my chest, licking my face  and wanting lots of love.

​I love and miss you so much Delilah. I hope there are lots of rabbits and lizards for you to chase and pups and kitties to play with. My beautiful, sweet princess be at peace.

​4/14/18

To my surprise I received a letter from the Dr. that I wrote earlier about. It said that it was not his intention to make me angry or dismiss me but that he was pleased that I had a great time in Mexico. Not quite an apology but a response none the less. I feel a bit better about him now but ...! Hopefully he'll remember my note and be more attentive to his patients in the future. Thank you Dr.

As I'm sure you can tell I'm a bit off and am also in the process of studying for my CPR renewal. My emotions are all over the place and focus isn't entirely strong right now. I plan to take a dance class tomorrow evening and hopefully my head can clear. 

​Love your pets and family and keep dancing. Peace out

I am now back at home from vacation. Boo-hoo! I loved being in Ajijic and can't wait to move there in a year or 2. We walked and walked and walked all over the town. Only 2 days out of 7 we didn't walk a lot. One day, sis' leg felt "funny" and numb, like it wouldn't hold her up so we called uber. The other day we were being driven around to look at places for rent there. Just to get an idea of what the $'s would get us. 

This is where we ate Sunday brunch. You could eat, go for a swim in the pool then eat some more. It was so gorgeous. Lush green, floral without the humidity. 

​We walked over 30 miles while there. Even more amazing than the amount of walking done was the fact that I wasn't taped. I never taped my foot or knee while there. I did wear my Az. brace twice for around 1-2 hours each day, but that was it. I carried my orthotic for my sneaker so I would have balance when I took the brace off. I had 0 trouble with my foot/ankle and just a slight tweek in the knee after sitting/lying for long periods of time.

Some time ago, I gave sis some warm-up exercises to do before exercising. She does them fairly religiously but when she didn't, she had problems. Like the day her leg felt numb. Bad sis, bad, bad sis. Hee-hee-hee.

While leaving the Lake Chapala Society which is a goldmine for services and information as well as trips and lectures etc., we came across the Malecon (walkway along the lakeside). Which also had not 1 but 4 outdoor gyms with some of the oddest and oldest equipment but it's there to use. Now, I have to admit, some of it I have 0 idea how or why to use it. But, it's there. Gliders, chairs, some arm things. It was a hoot.

I got on 1 of the gliders and it worked fine. There were even some with and without arms. I actually hate the one's with arms. It never feels in sync to me. But thats me.??????????  Oh well, movin' is movin'.
We walked the Malecon often, once we found it, 'cuz it was a lovely, smooth, beautiful walkway as opposed to the narrow, broken and cobblestone sidewalks. It was also well-lit and we felt completely safe walking it back to the casita at night. Over the weekend, they had music, and tents with food and items for sale and even dancing horses which must've been of Arabian descent by the way they stood and moved. Just beautiful. I felt so at home there.

I did video chat a workout to 1 of my clients while there. It was great and she did text me the next day about how she felt her whole body. I could see perfectly and could make corrections as required. Yuck, yuck, yuck. Luckily, she has a hot tub.

Now, it's time to get back to normal life. Teaching classes, taking classes, beating clients and taking care of dogs. I came home to a clean house and happy animals as opposed to the last trip. I will definitely hire this gal again, to watch my home and fur babies. 

You'll feel refreshed, rested and all together ready for bear. You never know, you might find what you really want to do with your life! Ha! 

I think my sis caused me to get a cold while in Mexico. She needed to have a fan blowing all night but kept moving back so as to not blow on her face, but guess who ended it up with it in the face. My throat got sore and the night I got home I was freezing and couldn't stay asleep at all. I was exhausted all day Wed. I am feeling better now and sleeping quite well but not 100% so I won't be going to class this week just to be safe, but next week, game on.

I wish you all a lovely life full of joy, peace and tons of vacation time.
​Peace out and keep dancing.

I finally got the call from the TOI (Tucson Orthopedic Institute) that my Arizona brace was ready. I went and picked it up or should I say, had it put on me. I got in my truck and immediately discovered an important problem. 

I drive a manual transmission! My L foot has the brace. Trying the clutch is a tad exciting.
I found that I must use my R foot to start the truck but after that I was able to shift gears just fine. Well, the brace is cumbersome but
​I can do it. It'll also make a great weapon! Ha!

I need to build up a tolerance to the brace, much like orthotics in your shoes. I'm to wear it no longer than an hour/day for a few weeks so I'll wear while walking the princess. It'll come in very handy in Mexico in a week & 1/2.

Remember, I did get black leather. I'll also have my kinetic tape with me too. Theres many brands out there and it is kinda expensive but this is the brand I have. Now I just want to say that I got a black roll and a black w/pink ribbon (for breast cancer support) roll but it does come in many colors and designs

 like this above. Now, remember, I do have a bit o background in these kinds of things so I only do this on myself.

​I'm happy to say that this last week I decided to walk with my sis in the mornings without my brace on. One day, 2-13 min. walks ad 2 days 1 15 min. walk. I didn't even have my foot nor knee taped and had absolutely ZERO pain nor after-effects in either. I did tape up my knee and foot before I took the barre class Fri. morning. Trying not to be too insane. 

During the class I was able to do a few exercises placing a great deal of weight on my L foot/ankle and couldn't believe it. I got very excited. So excited in fact, that when I was driving to a client my eyes began to tear-up realizing what I had done. When I got to my client I did start to cry. I wasn't able to do any of them even a month ago but I kept doing the exercises for my foot and taping it and some strength has returned.

To be given no hope by a foot specialist at all. Told the very expensive brace or surgery was it and that I would never have any strength in my foot to bear weight on 1/2 toe (releve) again nearly broke me. But instead it made me angry and determined to prove him wrong, and I just did. I can't wait to inform him. But I'll have to wait, at least 'til I get back from vacation. 

Going back to Mexico for a week. Down to Ajijic. We've rented a guest house for the week and I can't wait to spend the time there and get the feel of the place/area better. Fear not my friends, I'm taking a couple pieces of fitness equipment with me to continue my foot strengthening work. I'm planning on trying to take a dance class again when I get back from Mexico. Gotta try and work it. Not gonna go too crazy but maybe a beginning Jazz or and African dance class both of which I can modify as needed.

I love taking vacations. I can use 1 too. Been a crazy year so far. How has yours been? 

I'll try to write while I'm gone and post some pics of where we at, but if not don't worry. I'll be back soon.

​Peace out folks and keep dancing.

Finally got my taxes done Fri. Feels good to have that done and in the bag. Last year I spent my entire federal refund getting the taxes done. Yeah, I wasn't getting much. But this year, I decided to go to a free tax assistance place. I found it on the AARP website. 

They were patient with me and my creative bookkeeping style. I actually get to keep my refund. Again not much but it's mine, mine, all mine!. I did find out that you don't need to be a senior citizen to take advantage of these services. These folks are volunteers but "qualified" accountants and you don't have to pay anything. 

I was trying, yet again, on an on-line tax service and according to it I owed money. It gets me so confused because I do itemize and it just makes me crazy, so I'm glad I found this. Whew!

On a sad note, we, as a country, had another senseless shooting at a school. I'm so proud of these surviving students banning together and starting a movement against our lax gun control laws. 

It breaks my heart that nothing has been done about gun control in our country even after so darn many tragic events. Since those in charge aren't listening to the adults, these children are going up to engage them. Bravo! Rise up children, we are behind you.

March 24, 2018. This is the date they have chosen to stand, march and take action to be heard. Many will be eligible to vote in the next elections. Prepare for a change.

I took the same classes this last weekend and my feet, especially the left one did well. I may have pushed too much, but my left knee (popliteal cyst) really acted up. Oh well. I was pleased to be able to do the 1000's (well, thats what it felt like) of lunges that were in the barre class Fri. Not too long ago I couldn't hold myself in a lunge because of my foot. 
I think I'll send a note to the ortho Dr. in a couple of weeks to let him know that I have gotten some strength back in the foot. Butthead. 

I ended up getting sick last week, all week. By the time I got home last Mon. afternoon (early) I had a temp. of 100.4 and 2 hrs later it went up to 101.5! Miserable. I was bundled up in jammies, a bathrobe, my fuzzy slippers, a doubled blanket and the heat on to 80 degrees in the house and I was still having chills. I awoke the next morning soaking wet as was my bed. I didn't leave the house 'til Fri. Only for a couple of hours, then back into jammies, et al. I never had the temp in the house that high again, thankfully, after Mon. I'm back to healthy again. I missed taking class last week but knew it wasn't a good idea to even try. 

​I don't believe it was the flu but more of the usual sinus/bronchitis thing 'cuz I wasn't achy, but I am better and looking forward to feeling human again.

Remember folks, if you're sick, stay home. Cover your mouth when you cough, wash your hands often, stay hydrated and warm. Your bodys' increase in temperature is its way to fight the infection, to burn it out. Your colleagues, clients and your own body will thank you for it. 

 My former place of employment made us go to the Dr. if we were out for more than 2 days, and each time it was the same thing, Claritan-D and ibuprofen. So I saw no reason to change this time. 

​Well, stay healthy and keep dancing. Peace out!

​

Ooooo-ey! I went in to the studio last Fri. morning and took a barre ​class. I managed to do  much of the class, albeit with lots of modifications, but I was surprised at what I could do with my foot. I really tried to focus on my foots position on the floor while working and YES, it was taped up. I believe the tape is a life saver to me.

I think I'm gonna feel the workout in the next day or 2 but thats ok. I think its more than I've done since my foot has been hurting. Hurts so good. I'll get my chops back and strengthen/re-align my foot.

When I got home I decided to take the beautiful Delilah on a good walk. Cray-ray apparently decided not to come today. A pretty heavy duty day for the walking wounded ole gal (me, not Delilah). But the foot/ankle did survive along with the rest of me. After her walk I took a bath and went and got a mani-pedi. Aahhhhhhh, treat for me and my foot. I love getting my nails done. More for the massage than the polish. After the polish is on, while its drying I turn on the massaging chair. Yum. Not as good as an actual massage, true. But still, its something.

​​I was aware of trying to keep it aligned with my foot and visa-versa but the challenge seems to be never ending. Up the kinetic chain we go. What is the kinetic chain you may ask? Well, here's a definition for you; 
"A kinetic chain is the notion that these joints and segments have an effect on one another during movement. When one is in motion, it creates a chain of events that affects the movement of neighboring joints and segments."

​In layman's terms, when I made those conscience efforts to maintain my ankle alignment, it affected the next joint up, my knee. They're all linked together. My adjustments can work their way up to my back, hips and even into my neck. Maybe, maybe not, but it can. 

All I can do is keep working to get my whole self as healthy and efficient as my body will allow. 

Now, as for the rehab exercises I've been doing for my Posterior Tibial Tendon dysfunction. I'm using a fairly light band around the ball of my foot. I'm doing 2 exercises, 1) sliding the ball of my foot across the floor medially to externally (turnout from ankle) without knee movement.
2)  hold foot in neutral, with foot off of the floor, press the ball of the foot forward and then reach the toes forward and then pull the toes back to the ball of the foot and press the heel forward (point to flex). 
​
I also stand by the belief that what you do on 1 side of your body or part, you repeat on the other side. So both feet were done.

2/10/18

I took the barre class again this week and still have modifications to do but it does feel great to take a class and work. Do you notice that when you take a class you push yourself even just a tad bit harder than when you're on your own? I know I do. It feels good to be around different peeps too. I'm also aware that, left to our own devices, we tend to only do what we know we're good at. Taking the class makes me work on things that I'm not necessarily good at. All things are good for the body, in time. I followed that class by taking the Ballet Basics class the next day. Yikes!

I'm also feeling like a bit of a mummy, with not only my foot taped but also the back of my knee. The plies were tough and I certainly didn't sink down as low as the others due to the subsequent pain involved in the knee but I did do them. I'm also rather miffed at myself for the loss of strength I allowed to happen in my body. BUT...I'll gain it back.

I really don't care how taped up I need to be. As long as I am able to move, bend, lift, and eventually dance, I'm gonna tape up. I look forward to the day that I don't have to take a break to release my knee or my foot, that I can hold myself up and not be outa breath, not need to make modifications and I can do the entire class without stopping. Look out people, that day is-a-comin'. (Might be awhile, but its-a-comin".)

​As for my clients, I'm hoping that my convictions give them the motivation to do their best for themselves. They all have issues and can work to overcome some and do the best job possible for others, but improve their health, they can; physically, emotionally and mentally. 

As always, I will keep posting my progress' and failures. I am not perfect by any means but I'm not a quitter either. I will fight for what I need. I haven't lost any more weight but have lost a bit more in the inches. At least I'm not gaining the weight back. Thats my big fear but so far so good. 

​I think that my being able to take some classes has enabled me to sleep better these last few weeks. Its been wonderful. I also think finding out about my foot helped relax me, my nerves. Knowing is so much better than not knowing. Even if I don't like the diagnosis, it gave me something to fight and work on. The more I accomplish the more I want to do but I'm making myself hold back so as to NOT make things worse. 

I worried about taking 2 classes, 1 each of 2 days back to back. But it was fine. One week, I felt the quads and the next I felt the hamstrings. By the way, my classes got a kick outa my being sore. They laughed and laughed. Oh well, I'll get 'em. Ha-ha-ha. Just kidding, I get it.

Well, I just got home from a 90 minute massage. Ahhhhhhhhhhhhhhhh! I'm done for the day. 

Happy Valentines Day people. Be kind, stay healthy and keep dancing.

​Peace out

Ok, I have a stage 3 Posterior Tibial Tendon Dysfunction. Say what?????? The Dr. wasn't very forthcoming with the information. He seemed to speak more to his assistant than to me and only gave me about 7 min. of his time. He did say that it won't get better. Hmmm, I refuse that idea. He also seemed to not want to listen to me when I told him that I have always been flat-footed, ext. rotated, etc. 

He did tell me, that I needed to get a very rigid brace for my foot which is the step before going in for surgery. If I had surgery I would have to be completely off of my foot for at least 2 months. YIKES! Not good. I don't want surgery anyway. 

I got a cast mold made for a custom fit Arizona brace to wear for long standing or walking. It's just lovely, NOT! So I'm gonna run with it. I got black leather, lace-up. They come in nude, or what they called "sand" and pink. Pink? Are you kidding me? And, different closures. NAH! I want black, looks tougher. Ha-ha!

I think my previous job contributed to this by having to stand so much because of the "appearance" to guests if we sat while not teaching. Stupid. ​​Oh well, movin' on.

I also decided to get some kinesiology tape to use when I dance to support the arch, or in my case the lack of, when I dance. The brace won't work then so, tape it! 

Be aware, the  Girls Scouts are out in force with those darn, delicious cookies! Yes, I bought 6 boxes. Four for me and 2 for the troops. I eat about 5 cookies per day as my last snack of the day. 

I try to stay away from the grocery stores on the weekend because of those cute, little hawkers but a friend posted her daughters' cookie site on facebook so thats where I order them from. I also got to see my friend when she delivered the cookies to me. The organization sends the troops their cookies for you. 

It was so great to see P. and catch-up a bit with her. She immediately asked what was up with my face. Of course, I just blinked at her. She said I looked kinda glowey now. Relaxed. I said that I am relaxed and happy now that I don't work where I used to anymore. Surprise! 

Weightloss, happiness, lower blood pressure, lack of stress everyday, makes a world of difference in ones life. It does tend to work magic from the inside out. It will show on the outside and apparently it does. Thanks P. for noticing and bringing me my cookies! Yum! Also, thanks to her daughter G. for being the supplier of the delicious delights.

​Thank goodness, these darn cookies only come out once a year. Hee-hee-hee!​

I got my kinesiology tape and immediately taped my foot. Right away I felt relief. I walked the animals and it handled the walk really well. I'll try some barre work and see how that goes. It claims to be water & sweat resistant and able to stay on for up to 7 days. 

It's really comfortable too. I slept in it last night. I followed instructions on YouTube for my issue. I looked at quite a few videos and most were similar. Some used only 1 piece of tape, some used 2 and others up to about 4 pieces. Some went behind the heel of the foot and some did not. I chose to not go behind the heel and I did use 2 strips. When I take a dance class I think I'll add a little more support under the arch.I did wrap a bit more at the ankle and instep and took Delilah out for a walk. A long walk. Probably the longest since all of the walking in Mexico last summer, which made my foot hurt so much and seemingly forever afterwards. I could feel the muscles working and all but none of the horrible pain I have been experiencing. It'll be interesting when I get the Arizona brace. I haven't taken any anti-inflammatorys either. I'm very pleased.

I just found out that the studio that I started going to has added classes on Fri. mornings. I'm so excited. My only totally free morning, unless my clients ask for more time, and I can take classes now.  Even if they do ask for Fri. time I'll be able to take the barre class. Dance, dance, dance.

I am trying very hard to not get crazy here though. It's not easy. I want to move so badly, Wish me luck, please.

​Peace out and keep dancing.

After taking another dance class, a Jazz Dance Basics class, my ankle was killing me. The class had quite a few 3-step turns in it and it really hurt me. It was then that I have finally decided to see a foot/ankle orthopedic specialist. I can't wait to find out what the heck it is thats messed up. If he (the specialist) wants to do surgery, I'm going to ask for a 2nd opinion. I might do that anyway.

When your ankle won't hold you up when standing on the balls of your feet something is wrong and I've "baby'd" it for long enough. I'm not sure what to hope for though. A fracture, joint displacement or soft tissue tears/ruptures. As long as it can be repaired, I'll deal with it as needed. I NEED TO DANCE, DAMN IT! 

It felt so good to dance last week but then the ankle flared. To stretch, to move, the joy I felt in it all. The ballet and the jazz class. 

​I just wish I knew what the heck happened. When I had my R knee replaced, calf raises or releves, were part of the rehab and were no problem to perform. I kept thinking that maybe the fall I took in Cabo San Lucas was the initial cause but then I remembered the rehab. So that fall must not be it. Hmmm, oh well, the waiting is almost over.

I already have a "boot" from a long ago injury so I'll save on that! Yay! 

So, now I'm back to walking, which doesn't hurt unless its a really long walk over rough terrain. I have a spin bike but, Lord, I hate spinning. I use it for clients. I have tried to get on the thing but, to me, it's just moving, exercise. Yuck. Dancing hits my heart and my soul. I do also love the pool but my ankle gives me so much trouble when I tried to climb out on the ladder in the deep end. 

I am sick of not functioning correctly. I'll do the barre workouts too, but it typically needs to be floor work because there is so much lunging in barre and, you guessed it, my ankle can't hold me. My balance and more gets really destroyed trying to do them. I have no idea how much I've trashed it by trying to "rest" it then workout. 

​As always, I don't recommend waiting so long to see whats up. As a dancer/trainer/instructor I just am used to moving through pain and letting myself heal. I also keep forgetting that I'm not 17 anymore and don't heal so well anymore. Lesson learned, I think. Well, probably not.?.

I am anxious about going in and finding out the problem in there. But it'll be good to begin a plan to heal. Fear plus excitement to get real info on the problem. 

I'll admit I got a little depressed when the pain level jumped after the Jazz class. I'd hoped the ankle brace I wore would help but no such luck. Leave it to the professionals to diagnose.

Enough whining, move on Judi. Movin' on.

​I wish you all an injury-free year and that you find and keep doing what you love. It does really make a difference on your health goals. 

As for me, I've begun letting go of the Nutrisystem meals because I believe I've learned how to portion myself and keep my metabolism going smoothly. I even get to "Jonesin'"  for vegetables so I roast massive amounts of them, I steam or stir-fry massive amounts of them and eat them like a snack! 

I've lost 2-3 of the 4#'s I'd put back on so I'm on the right track. Like the song says, "Ain't no stoppin' me now!" and when I find out what wrong with my foot I begin my future plan for movement. I'll continue to keep you posted, of course.

Peace out folks and, as always, keep dancing.

 Below you'll see 6 pictures, all approximately 1 month apart from each other. From left to right you have 1/18, 11/17 and 10/17. Theres 14#'s, was 17, of weight-loss and at least 10-15"'s reduced from Oct.to Jan. I do still have a long way to go to reach my long-term goal but I'm thrilled with what has transpired so far. Yes, I did put 3#'s back on from Christmas to New Years but I'm not worried. I'm back on track again and have already lost a couple of those #'s.

I take these photos in the same location and hopefully, in the same clothes each time. Looking at these photos though, I may have worn a different pair of shorts this last time. Ooooops!. I must say that the poor sports bra is getting kinda worthlless at this point. By that I mean it isn't doing it's job very well anymore due to the inches lost in my upper torso/chest area. Get my drift?

I'm not sure if you can really notice the differences that I can see and feel but there is a lessened surface area on me. The muffin top has started to disappear off of my waist/hips too. My massage therapist said he could tell the difference too. Yeah! Even my sis commented that she could see a waistline on me last night at dinner. Talk about a big breakthrough. 

I did wake up with a scratchy throat yesterday and my eyes felt heavy, if that makes sense. I was supposed to do something with my sis but decided to cancel on her. I don't want to get sicker if I am sick nor do I want to infect anyone else. It is flu season doncha know. 

This is the time of year that I usually get hit big with something that typically knocks me down for at least a week. It started after about 3-4 years after moving here. I'm hoping to end that cycle this year. Cross your fingers for me people. I hate being sick. I do feel much better this morning. 

I have a client in the hospital but I don't want to go there to visit just in case I am battling a virus. She certainly does not need the extra issue and I don't need to be around all of the folks who are contagious. Ick, hospitals are germy zones, right?

Remember, if you believe you might be sick, STAY HOME! Don't go to work and infect your co-workers and/or clients. No one wants to be sick either. Wash your hands, stay hydrated, eat healthy and rest. I also like to take a hot bath. If you prefer a shower, take a hot 1. The steam will help with congestion and the warmth surrounding you will make you feel wonderful. Well, at least it does for me. It also helps to de-stress. You are also the most contagious at the beginning of whatever you may have, so the sooner you take care of yourself the sooner you'll be back to your healthy self.  

I took my 1st ballet class in over a decade yesterday. It was just a Ballet Basics class which is sort of like an intro but I felt it was best for my ankle which is still pretty weak. I didn't do any jumps or releves (going up onto the balls of the feet) though. I didn't want to push it too much. I am feeling it a bit in various parts of my body. My ankle of course, my back, butt, thighs and arms. 

Yes, although most folks wouldn't think it, ballet is a total body workout. Everything is working the entire time. Give it a try buffers, you might wake up surprised. Challenge!

After that class I took about 10 minutes of the warm-up of a Cardio Dance class just to release some of the tightness in my ankle and knees. It helped immensely. As did the hot bath and ibuprofen after I got home. The ibuprofen was for the swelling in my ankle that I knew would happen. It felt so good to move that way again. 

Yes, most of my dance is ethnic, African-based dance styles and believe me, thats my heart but I love the feel of ballet so much. Think of it as cross-training.

Anyways, I have decided that it's time to dance for myself again and now that my friend has moved his dance studio closer to my neck of the woods, I can. And will.

Peace out folks and keep dancing.

Here it comes, the new year. I'm hoping that we all have a blissful new year. Now I can continue on my weight loss goals. Actually, even though I was only trying to maintain the loss already incurred prior to December, I still managed to drop 4 more #'s making it a total of 17#'s down now. Wow! I also lost a 7" since Nov. I'm not sure how many " have been lost because I didn't take my measurements when I began the nutrition plan. I waited a month.

Are you making New Years resolutions this tear? Weightloss? Healthier lifestyle? Plant-based diet? If so, be wise about the changes you're planning to make. Be kind to yourself. If you're going to begin exercising, start gently. Don't go in to a crossfit gym if you haven't worked out in a while. Make realistic goals for yourself. My ultimate goal is pretty far in the future but in that long-term goal, I have set numerous short-term goals that are easier to reach and therefore makes my long-term goal easier to reach.

If you only go for the big one, it's easy to get discouraged working so hard and not getting there fast enough. So, the smaller goals gives you the quicker satisfaction of attaining a goal and encourages your adhesion to the program. 

So, if your long-term goal is a 100# weightloss, you would make maybe 10-10# short-term goals. Or, maybe, 5-20# goals. This way you achieve success quicker and often and feel good about reaching each goal on the way to the ultimate goal.

If you want to start exercising, start by walking everyday or taking 1-2 classes/week at a gym or studio or working with a Personal Trainer 1-3 x's/week. If you go in full boar, you could end up so sore afterwards you can't or don't want to continue. Or worse yet, you could hurt yourself. Not the goal, right? Pace yourself. Be realistic about your fitness level and where you should start. Don't be afraid to tell your trainer or instructor any "issues" you may have such as high blood pressure, afib, joint replacement, sprain, etc. They may not always remember what your issue is but they should be able to give modifications and, for heavens sake, use them! 

I can't tell you how many times I've given someone a modification and they just continue to follow the full movement and then complain because they hurt the whatever again. Take some responsibility for yourself. Listen don't just hear, LISTEN! Yeeeeeeesh! You know your body better than anyone else does, so pay attention to it.
 
I'm looking forward to the new year with travel plans, dance classes and everything else the year has in store for me. Fun, fun, fun.
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It's back to work again now. It was nice to have a break from everything for a bit but the break is over. Try to make this year the kindest yet. Help each other out. Support your friends, family and co-workers and most of all, take good care of yourself.

You can't take care of others if you don't care for yourself. Keep the flu at bay by washing your hands often and stay healthy. If you're ill, stay home. Don't infect others. 

Peace out and keep dancing. Happiest of New Years to you and yours