Category Archives: Women

Reduce Pressure on Knees

Did you know that losing weight reduces knee joint pressure?

According to a study conducted by Dr. Stephen Messier, 1-lb. of weight loss equals 4-lb. reduction in the knee joint load. Also suggested, individuals that lose 10-lbs would reduce up to 48,000 pounds of pressure for every mile walked. The results are a compelling case for weight loss associated with improving knee pain. Consider the workload over time, it can result in making a significant difference in knee joint damage, reducing overall pain throughout your life in the future.

Knee pain is a frequent issue that continues as people age. One factor that compounds this issue is weight.

https://www.livestrong.com/article/403363-one-pound-weight-loss-equals-reduced-pressure-on-knees/

Are you training with weighted vests?

After reading the facts about pressure on the knee joints, it makes me question the safety of wearing extra weight on stair climbers or while running. Over the years I have seen many types of training that I, myself, would not be comfortable with. Performing cardio with weights (hand weights, weighted vests, etc.) is one of them. The added weight will most certainly add to joint pressure. If it affects the knee joints, what about the hip joints?

As we age, those joints age right along with us. Will this strategy help everyone; probably not, especially if there are other factors weighing in:

  • arthritis
  • disrupted cartilage in the knee joint
  • cartilaginous breakdown
  • torn meniscus
  • etc.

Each case is different and everyone should consult with physicians before starting any diet and exercise program. If you have any of the mentioned concerns above, your medical professional can give you advice on which type of workout is best for your body type. I, personally, love to swim when I have joint pain. (click here to see reasons why swimming is a smart choice) It helps relieve the pressure rather than add to the pressure. There are many facilities now offering water aerobics for clients that suffer from arthritis and other joint related illnesses, especially hospital-based facilities.

What about foot pain?

I have a client and friend who has been on a weight loss journey for a year now and has had great success as a result of lifestyle changes. Her goal was to lose 40-lbs and she is currently 1-lb away from hitting her goal. We had a discussion about reducing knee pressure which struck a chord with her regarding her journey. She mentioned that she recently wore a pair of wedge heels that would normally cause the ball of her feet to hurt by the end of the day. After losing 39lbs, her feet did not hurt as she had come to expect it to when wearing those shoes. That’s a win in my book!

Do you have any pain reduction stories related to weight loss? If you do have any stories, please share them with us by leaving comments. They can be success stories or no results, don’t feel constricted on the topic.

Catherine Bares

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My Cajun Roots run Deep

My Cajun background

I travel quite a bit and it’s inevitable that someone will ask me where I am from. When I say “Louisiana”, it never fails, people always say “but you don’t have an accent”. While it is true that certain areas of Louisiana come with a heavy Cajun accent, the last 2 generations of my immediate family have lived in the Metro New Orleans area, which softened the accent.

However, our family Cajun Roots run deep. My great grandparents (and yes, I do remember them) did not speak English. My Grandparents learned English, but continued speaking the Cajun language with their parents and their children (my generation’s parents). My dad spoke both Cajun and English, but the buck stopped there. After my Grandparents passed on, the language died off in our family. We do have family that still live in the Bayou areas. Cajun is still their primary language but, we, the city family rarely see them. Over the years the language died off and the accent softened up a lot.

Growing up Cajun

I like to think I had the best of both worlds; country girl and city girl. My grandparents had a farm when I was a child, which resulted in spending many weekends and summers on the farm. My father loved the water and always owned a boat. We spent a great deal of time in the water as well:

  • trawling for shrimp
  • fishing for salt water fish (our favorites were Red fish and Trout)

Trawling Trips

Trawling was hard work but I enjoyed everything about it. The first drag was the boring part. Trawling in a small vessel goes at a slow pace and not much to do but anticipate what we were going to yield from the 1st drag; it always set the pace for the rest of the day. If our 1st drag came up with a full net, the excitement would build as we jumped into action. After we pulled the net up we emptied it into the pick box, prepped the net and drag boards and dropped it back into the water. After the 1st catch came in, it created timely work picking the shrimp out, tossing them into the ice chests. Sometimes we would get lucky and catch some soft shelled crabs in the net, which always contributed to the celebration. That meant we would have fried, soft shelled crabs as a result.

When we pulled the boat out of the water, we were calling home from a payphone at the dock, so my mom would know what to expect. If we were coming home with ice chests full of shrimp, she would make some phone calls to everyone on standby to come help us pop heads and package the shrimp for the freezer. It became a big party. There would be music playing, and an outdoor burner and pot to boil some of the catch from the day. We would sit there for hours popping heads, eating and talking about our tales from our day on the water. Time well spent as a family.

Fishing Trips

My favorite activity on the water was the fishing trips. There is something so exciting about seeing that cork go under the water line, pulling that pole up and setting the hook. When you set that hook on a good catch you can feel it. The Adrenalin starts pumping and the fight to real it in ensues. I can recall the excitement and the team work that would happen. My dad was a great coach.

Get the net! Oh, it’s a big one! Coming along the side to keep from losing him. He is running!

Me

Let some drag out so he doesn’t pop the line. Don’t let him get around the back of the boat and wrap the line around the motor. You will lose him. Keep the line tight. Get him closer so I can get the net under him.

My Dad

Growing up Cajun was fun, energetic and a great deal of hard work. Not to mention the sunburns we would suffer with after being on a boat all day. Back in those days you needed a prescription to purchase sunscreen. Things have changed a great deal since I was a child. Some for the good.

There are many charter boat fishing captains in our area if you ever want to experience the excitement of catching a big Red fish or Trout. I have included a personal friend’s link, Fry’n Pan Fishing, for your convenience but you can also search google in the specific areas you want to try.

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Why Do We Eat Too Much At Night?

I don’t know about you, but I am an emotional, night time eater.  I find if I follow the Circadian Rhythm, and hit the sack earlier in the night, I do much better and experience less urges. (Click here to read my blog on  the Circadian Rhythm)

I have a good understanding of what triggers my night time eating but, I  still fight it when I do not go to bed by 9:00 pm.

Findings from the International Journal of Obesity

The International Journal of Obesity conducted a study to better understand why evening hours pose a high risk for overeating and unhealthy snacking.

Blood tests were used to measure stress and hunger  hormones, but participants also related their subjective levels of fullness. 

Researchers discovered that the time of day significantly influenced hunger levels, with stronger perceived appetite in the evening than in the morning.  Eating the test meal later in the day also reduced blood levels of peptide YY, a hormone linked to smaller appetite. Additionally the findings suggested that stress may increase hunger hormones more in the evening than earlier in the day and that hormonal influence on  appetite appears to be greater for people prone to binge eating.

July-August 2018 ACE Fitness Journal

One of the suggestions that the article made for people who are vulnerable to late night eating, should be counseled on strategies to overcome the sensations.

What  else can we do?

  1. Perform light, evening, cardio exercises to reduce stress: walking, bike ride, etc.
  2. Consume more calories during the day 
  3. Eat high-protein, fiber-rich foods at dinner to suppress hunger 
  4. Avoid late night screen time: television (lots of late night fast food commercials can increase cravings), phone time, computer time
  5. Shut down all electronics 30 minutes before bed
  6. Block all light coming into your sleeping area

Remember: I am not a licensed Nutritionist or Life Coach.  Any information I share are from 3rd parties.  You must do your research and seek direction from your doctors/nutritionists before you make drastic changes in your exercise routines, eating habits, vitamin and mineral intake.  

Catherine Bares


 

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Married 33 Years – 33 Reasons Why

Always up for a Party
Weekly Date Night
British Columbia Trip

Married for 33 years:

This month, Frank & I will be celebrating 33 years of marriage.  There have been many ups and many downs but, our love has proven the test of time.  People always ask me; “How do you do it? or, What is your secret?”  There are no secrets, only actions and love.  I am an emotional, reactive person by nature.  So, over time I have learned to stop, and think about things before I let my emotions drive my decisions, and believe me, my emotions drove a lot of bad decisions over the years.  My only regret is not figuring that out in my younger years.  I cannot control the past so, I move forward to the future with a better understanding of myself and our partnership, which makes it work.  In honor of our 33 years together, I have put together 33 reasons why I love and cherish my husband.   

All the reasons why:

  1. Love
  2. Passion
  3. All the “I Love You’s”
  4. Good Morning Kisses
  5. All the “I’m Sorry’s”
  6. All the “I miss you’s”
  7. All the “Will you Marry Me’s” (I took him up on that twice-original and renewing our vows in the Church)
  8. Weekly, dinner date nights
  9. Trips to support my hobbies (there have been many hobbies :>) )
  10. Encouragement to do what makes me happy
  11. Sticking with me during tough times
  12. Working his butt off to support our family
  13. Serving our Nation
  14. Forgiveness
  15. Millions of hugs
  16. Nursing me back to health 
  17. Sleeping on the sofa for 3 weeks when I couldn’t lay down in the bed due to 6 broken bones
  18. Giving up his recliner for 4 months while I recovered from those broken bones (I knew it was true love at this point!!)
  19. Taking care of our children nightly when I worked the late shift
  20. Being there for my family and friends
  21. Protecting me
  22. Introducing me to Country Music
  23. Always open for an adventure
  24. Kindness 
  25. Understanding
  26. Giving Nature
  27. Laughter 
  28. Holding me
  29. Letting me cry
  30. Attending every Baseball game and track meet for our children
  31. Taking care of my cars (and all of the “traditional, husband chores”)
  32. All the “Hey Beautiful’s”
  33. All the Family Vacations

What are your reasons why?

How long have you been married and what reasons do you stay in love?  Leave a comment, share your stories so I can share in your success.

Catherine Bares


 

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#Determination Quote & Video of the week


 

“You’ve got to get up every morning with Determination if you’re going to go to be with Satisfaction.”-George Lorimer

Determination Definition: 1. Firmness of purpose,  Resoluteness  2. The process of establishing something exactly, typically calculation or research.

How often do we wake up with determination?  Do you ever think about it?  Is it automatic with you or do you take a few moments in the morning to plan our your day?  Use the voting  buttons to answer!

Strong Determination Video

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Visualizing a Memory @ Travaasa

Visualizing a memory

Visualizing;

  • At times it’s empowering
  • At times it’s calming and relaxing

Today, it was calming and relaxing.  It started at the edge of the infinity pool when I closed my eyes and opened my ears.  My thoughts focused on the noise of the water while it was cascading over the edge and crashing down to the pool below.  The sound at the edge drowned out the voices around me.  Then I focused on the breeze blowing up over my back and my shoulders.  I decided to pick a memory that came to mind and invoked the visual of a moment in time.

I am suddenly transported to the beach; Maui, Hawaii.   The waves are rolling in, the water is refreshingly cold, almost shockingly cold which resulted in goosebumps.  The water is clear and vibrant blue.  I see sail surfers jumping waves, and parachute surfers flying sky high after hitting the top of the waves thinking how exciting and brave that must be. I soaked up the moment and cherished the memory.

While enjoying my relaxing, resort retreat at Travaasa, visualizing a memory added another dimension to the accomplished, high level of relaxation already achieved, and also raised the success level of my agenda and goal for this trip.

Give visualizing a try.  Let moments, sounds, and smells trigger memories and thoughts. Ride the wave!

Add that to my list of Been There Done That!

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#Happiness

 

A green two-way street sign with arrows and the words You Decide

Happiness does not come without Stress, Hardships, Heartaches and Regrets.  It comes In-Spite of them.

You have to make a decision to let yourself drive towards happiness and not let all of the ugliness of your life drive you. It takes:

  • Daily meditation of positivism
    • reading inspirational books
    • looking for positive quotes each day to focus on
  • Setting goals in your life
    • Starting with today.  What do I want to get accomplished today?
  • Keeping your eye on the prize
    • you decide what the prize is; completing your to do list, accomplishing a long term goal, etc.
  • Removing negativity from your life. (sometimes that may be a person)
  • Realize that when people are snapping at you or being rude, that is usually a symptom of their problems (don’t make them yours)
  • Celebrate the successes no matter how small or large they are
    • tell a friend who you share your struggles with
    • turn on a happy song and dance while reciting “I did it!”

We celebrate with children when they accomplish something small and large.  When my one year old grandson has developed a new motor skill, such as walking, we clap and say “yay”.  That becomes culture and when he does something that he thinks deserves a celebration, he starts clapping and says “yay” while anticipating that I will celebrate with him.  And I always do.

Along the way to adulthood we tend to lose that mentality and focus on the things that we and other people do wrong.  In the most severe cases this can lead to depression and other health problems.

Changing this mentality, that has slowly become culture, takes effort; sometimes it takes a great deal of effort.  But, when you put forth the effort, it then becomes habit which leads to a newly developed Culture.  Get started today by looking for the bright side of every situation you find yourself getting aggravated with and build on it.

Catherine Bares

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#Anger Destroys Relationships

“Hot tempers cause arguments” (Proverbs 15:18a TEV)
When you lose your temper, you always lose, whether it’s respect, the love of your family, your health, or even your job. How many kids become alienated from their dads or their moms because of out-of-control anger? How many people have been alienated from a husband, wife, boyfriend, girlfriend or a friend because somebody lost his or her cool? Anger Destroys relationships faster than anything else.
Next time someone is pushing your buttons tell yourself, “this is their issue, not mine” and “talk” to that person.
Catherine Bares
Remember: follow me, share me, talk about me

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