http://www.spinalcordinjury-paralysis.org/groups/fitness_and_nutrition/discussion en-us http://www.spinalcordinjury-paralysis.org/groups/fitness_and_nutrition/discussion/2012/07/17/still-drinking-soda http://www.spinalcordinjury-paralysis.org/groups/fitness_and_nutrition/discussion/2012/07/17/still-drinking-soda ]]> Wed, 18 Jul 2012 00:39:22 GMT KristinMc http://www.spinalcordinjury-paralysis.org/groups/fitness_and_nutrition/discussion/2012/07/11/do-you-use-video-games-for-exercise http://www.spinalcordinjury-paralysis.org/groups/fitness_and_nutrition/discussion/2012/07/11/do-you-use-video-games-for-exercise Thu, 12 Jul 2012 01:52:05 GMT KristinMc http://www.spinalcordinjury-paralysis.org/groups/fitness_and_nutrition/discussion/2012/05/20/what-motivates-you-to-workout http://www.spinalcordinjury-paralysis.org/groups/fitness_and_nutrition/discussion/2012/05/20/what-motivates-you-to-workout Mon, 21 May 2012 02:57:57 GMT KristinMc http://www.spinalcordinjury-paralysis.org/groups/fitness_and_nutrition/discussion/2012/03/16/weight-loss http://www.spinalcordinjury-paralysis.org/groups/fitness_and_nutrition/discussion/2012/03/16/weight-loss Fri, 16 Mar 2012 21:10:16 GMT bobby http://www.spinalcordinjury-paralysis.org/groups/fitness_and_nutrition/discussion/2012/02/28/shoulders http://www.spinalcordinjury-paralysis.org/groups/fitness_and_nutrition/discussion/2012/02/28/shoulders
1) Lose some extra weight
2) Do not try to overdo anything, Workout lightly.
3) Get a Colorodo desktop handcycle for aerobic exercise
4) Don't keep lifting you chair in and out of vehicles so much, consider a Rampvan
  I know they are expensive, but consider the alternative.
5) Get a used power chair on ebay or craigslist for an occasional rest and doing outdoor activities
6) Lose some extra weight ( i know it's on line 1, it's that important)
7) Stretching is great before, after a workout or just watching TV
]]> Tue, 28 Feb 2012 21:52:44 GMT Markjperry http://www.spinalcordinjury-paralysis.org/groups/fitness_and_nutrition/discussion/2012/01/31/weight-loss-fat-loss-supplements http://www.spinalcordinjury-paralysis.org/groups/fitness_and_nutrition/discussion/2012/01/31/weight-loss-fat-loss-supplements
D.]]> Tue, 31 Jan 2012 22:31:59 GMT Damitched http://www.spinalcordinjury-paralysis.org/groups/fitness_and_nutrition/discussion/2012/01/29/what-do-you-eat-for-breakfast http://www.spinalcordinjury-paralysis.org/groups/fitness_and_nutrition/discussion/2012/01/29/what-do-you-eat-for-breakfast Sun, 29 Jan 2012 19:29:29 GMT KristinMc http://www.spinalcordinjury-paralysis.org/groups/fitness_and_nutrition/discussion/2011/12/27/stretching http://www.spinalcordinjury-paralysis.org/groups/fitness_and_nutrition/discussion/2011/12/27/stretching People often focus so much on strengthen, strengthen, strengthen and forego the stretch. The stretching will keep you balanced and help you to get stronger!! Yes, it takes time and is tedious, but I promise you it's worth the work! If you need to have someone help you, get someone who has an idea of how to stretch you safely.

Please share your own stretching routines :)]]> Tue, 27 Dec 2011 17:18:31 GMT KristinMc http://www.spinalcordinjury-paralysis.org/groups/fitness_and_nutrition/discussion/2011/11/05/want-to-lose-weight http://www.spinalcordinjury-paralysis.org/groups/fitness_and_nutrition/discussion/2011/11/05/want-to-lose-weight This does not mean going on a diet, it means changing the way you eat. This is not easy, but you will feel better which will help you stick with this lifestyle.

I have an inspiring story to demonstrate this exact point. A woman with T12 paraplegia was in the shape of her life when she got sick 4 years ago. Between prolonged illness and unfortunate life events, she battled through it all with an additional 40 pounds on her small frame, and rotator cuff tears in both of her shoulders. This impacted every aspect of her life. This story is all too common, isn't it?

Rather than accepting this new body, she was determined to get back to that fit, independent woman. She decided to make a change in 2011, and dedicated herself to a new way of eating. She could not exercise due to the unbearable pain in her shoulders, so this was her only option. She started eating whole foods - fruits, vegetables, whole grains, and lean protein. Nutrient dense food that is fuel for our bodies! And she completely cut out all the processed food that we are constantly faced with in our society. By eating these healthy foods, she realized that she had been eating much more than she needed, the pounds started coming off, and she started feeling better emotionally! Even better, her meals were easy to prepare due to the shoulder pain. :)

10 months in to this new way of eating (I don't want to use the word "diet" because that impies an ending point) she has lost 37 of thos 40lbs!! How fantastic is that? And that is without exercise - imagine the results you could have if you incorporate changes in both your nutrition and your exercise!

Let's look at this closely - 37lbs in 10 months comes out be about one pound weight loss per week. This is completely healthy; do not get discouraged from slow or inconsistent progress. Think about how long it took to put the weight on, it's not healthy to take it off quickly. You are making a lifestyle change, and the weight is less likely to come back on. There will be challenges, there will be plateaus, it won't be easy, but stick with it! Your body will respond.

What have you tried that works? Share your tips with every one!


]]> Sun, 06 Nov 2011 00:02:16 GMT KristinMc http://www.spinalcordinjury-paralysis.org/groups/fitness_and_nutrition/discussion/2011/10/31/exercise-and-shoulder-pain http://www.spinalcordinjury-paralysis.org/groups/fitness_and_nutrition/discussion/2011/10/31/exercise-and-shoulder-pain
This is a wonderful and complicated question... I am always a proponent of exercise! It is necessary to get the heart rate up to decrease the high risk that people with SCI are already at for heart disease and diabetes. But on the other hand, I would never recommend that someone exercise into unbearable pain. In PT school, they always stress "working in a pain-free range" - that's not always possible when your clients have constant shoulder pain.

I would recommend, first trying the exercises and stretches geared toward shoulder pain to see if the shoulder pain decreases. I'll add these if you don't know them.

For cardio work, try workouts that emphasize those muscles in the back - whether it's aerobics, or riding a stationary arm crank backward, find something that does not increase your pain. Allow for at least one day of recovery, and again, I would recommend considering ice after the workout. If your pain increases, step it back. If it doesn't, stick with that workout for a week, then slowly start to increase it - by time OR by difficulty. Always listen to your body.

For strengthening, I would recommend holding off on heavy weights until your decrease your shoulder pain. Again - do the shoulder exercises, then as you progress, focus on increasing the strength of your back. Like rows for rhomboids, triceps, lats. Stay away from chest press and bicep curls because, again, these are the muscles that are strong and tight, and working them can increase your shoulder pain.

It's a fine line, with a lot of grey area. What do you do that works for you?]]> Mon, 31 Oct 2011 21:50:29 GMT KristinMc http://www.spinalcordinjury-paralysis.org/groups/fitness_and_nutrition/discussion/2011/10/27/welcome-to-fitness-and-nutrition http://www.spinalcordinjury-paralysis.org/groups/fitness_and_nutrition/discussion/2011/10/27/welcome-to-fitness-and-nutrition
We can all motivate each other to get healthy, which is getting more important as health care coverage shrinks and our waistlines grow.

Have you worked out today? Do you know how important exercise is?? Read my first blog and you may get motivated to get moving :)
http://www.spinalcordinjury-paralysis.org/Groups/Fitness_and_Nutrition/blog/2011/10/27/a-body-in-motion]]> Fri, 28 Oct 2011 02:46:58 GMT KristinMc http://www.spinalcordinjury-paralysis.org/groups/fitness_and_nutrition/discussion/2011/10/18/best-home-exercise-machine http://www.spinalcordinjury-paralysis.org/groups/fitness_and_nutrition/discussion/2011/10/18/best-home-exercise-machine I am trying to locate the best most reasonably priced home exercise machine for the money.  I am a T-12 incomplete para with limited movement below below the waist.  I can lift 40 to 50 lbs with my right leg due to limited use of 40 to 50% use of the muscles in my quads in my right thigh.  My left quads are not as strong but i feel like they could be increased with work.  I don't mind purchasing a machine that I can work in to at some point but don't want to over purchase a machine that I will never use.  Any advice or pointers that someone can give would be grealy appreciated.  You might be able to reach me faster @ genebedford@me.com  All responses will be answered.   Thanks in advance for all that take the time to assist.  Good health and positive energy to all.

Geno in West Texas



]]> Tue, 18 Oct 2011 09:47:14 GMT Gene