Exercise after mastectomy
Hi all, I am almost 7 months after SMX. I have been diligent with rehab exercises, and I approached exercise very gently. After 6 months I was able to return to the rock-climbing level I was once (21 grade at the gym). and I can also run for 5 km (although not at a previous pace), and lift weights. with perseverance and discipline, we can get back to our routines. I do have another surgery coming up (tissue expander expand), as I decided not to have an implant. So I will likely start from 0 again, and again baby steps...but I least I know that the rehab journey works. Good vibes to everyone!
A little festive season tip talk!
Food tips Tis the season for family, festivity, and food—lots of food! With a little planning you can still enjoy the temptations :) Avoid going hungry to parties. Eat something light before the party to reduce your chances of snacking on high calorie party food. Don’t try to lose weight over the festive season. Instead, aim to maintain your current weight. Watch your portion sizes. If your will power is weak and you know you will want to finish everything in front of you, use an entrée plate instead of a dinner plate. That way you are sure to eat less. Fitness tips Being active for some time, a few times every week over the festive season, offers a range of health benefits, including: strengthened heart and cardiovascular system increased flexibility improved joint mobility increased muscle strength stronger bones improved stamina lowered blood cholesterol levels reduced blood pressure loss of excess body fat reduced risk of various diseases, including heart disease lower incidence of depression reduced stress levels Physical activity recommendations for adults include: Think of movement as an opportunity, not an inconvenience. For example, try to walk or cycle instead of using the car, or take the stairs instead of using the lift. Be as active as possible in as many ways as you can throughout the day. Aim for at least 30 minutes of moderate-intensity physical activity (such as brisk walking) on most (preferably all) days. The 30 minutes does not have to be continuous. Combine short 10 to 15 minute sessions throughout the day instead. More activity is better than less and less activity is better than none, your mind and body will thank you for it. If you are needing that extra helping hand Fernwood and BCNA are offering the Revitalise with BCNA 6 week online wellbeing program at half price. 100% of the registration fee is still donated back to BCNA. To find out more information go to https://revitalise.bcna.org.au/ (References- 1.Foodsense. Consumer Reports on Health: Dodge holiday weight gain without missing the merriment. Dec 2002 2.Better Health Website - https://www.betterhealth.vic.gov.au/health/healthyliving/sports-and-physical-activity viewed November 2016)
WEIRD
Woke up this morning sun was shining, no wind,got up & got ready for my 5km parkrun as I do every Saturday morning. By the time I got there it was blowing a gale & cloudy but off we went, like we always do rain , hail or shine. Had Flynn, a Kelpie, attached to me as his human is on the injured list & cant run & off we went, 5.2km smashed in 35mins, high five to me. Dont understand how I can be so ill yet feel so good,I wonder the same thing everydqy but particularly on Saturdays when I can run 5.2km will little effort...
First Chin-up. Yay!
Some of you may remember I recently began a weightlifting program to hopefully improve my bone density. One of my personal aims was to improve my upper body strength enough to be able to do a chin-up. Today I achieved that! What a feeling to achieve this. My body has been through so much and the aches and pains (Femara plus who knows what effects) are depressing at times. But today for at least that moment in time I felt like I was winning the battle to not only stay cancer-free but to have the best quality of life I can too. :p
Breast Cancer has changed my fitness ideas to another level
Hi, my name’s Karen and I am a Breast Cancer survivor, a member at Fernwood Darwin and I have just completed my 'Certificate III in Fitness' through Fernwood Learning. In March 2012, at the age of 37 married with 3 young children, my life was turned upside down. I went for a routine mammogram and ultrasound following my 40 year old sister's breast cancer diagnosis. On the 20th March 2012, my GP shattered me with the news "It is Breast Cancer". I had a 7mm, Grade 2 Invasive Ductal Carcinoma tumour and extensive pre-invasive cancer cells to the ducts which had possibly been there since my late 20s! My tumour was Hormone Receptor positive, but unfortunately HER2 Positive making the cancer more aggressive requiring 6 cycles of chemotherapy and Herceptin treatment every 3 weeks for 12 months. I had a total of 8 hospital admissions, including 6 operations. This included a double mastectomy with reconstruction. I continue on medication for 10 years to block the effects of hormones and further reduce my risk of recurrence. I’m now focusing on my next breast cancer treatment in line to help with the management of the side effects I have experienced since my diagnosis. Regular exercise improves both physical and emotional health which is beneficial for general wellbeing. Exercise has shown to provide these benefits and improve women’s health and quality of life, including reducing fatigue, improving moods and management of depression, anxiety, pain, lymphedema, sleep, bone health, menopause and maintain a healthy weight. Research supports regular exercise reducing the risk of Breast Cancer recurrence by 24% and can reduce the risk of developing Breast Cancer in those fortunate enough who have not been diagnosed with this disease. Fernwood has a very supportive relationship with Breast Cancer Network Australia, a national organisation who provides free information and support to Australians affected by breast cancer. Earlier this year I was fortunate to have received 1 of 10 scholarships offered to Breast Cancer Survivors in Australia. The on-line course was easy to follow and I was well supported by staff at Fernwood Learning (Melbourne) and Fernwood (Darwin). Attending the weekend intensive gave me the opportunity to meet other students with similar interests and to develop fitness programs in a safe learning environment. I enjoyed studying the 'Certificate III in fitness' as whilst it kept my brain ticking, it also kept me physically active. Long-term I would like to run fitness classes to Darwin's breast cancer community whilst maintaining my own fitness at Fernwood Darwin.
Try Revitalise with BCNA for free
Hi all, Would you like to try our six week online program, Revitalise with BCNA? Seeing the program structure may help to consolidate some of the course content from your Cert III studies. I can reimburse the $87.00 fee.If you're interested pleas email me slausberg@bcna.org.au Sarah
