Can’t Get to the Gym? Try Legs Plus.

Can’t get to the gym? Try Legs Plus! Alternate the workouts in this book for amazing results.

http://www.LegsPlus.com

Legs Plus Workouts

Karen Goeller’s Latest Interview

In this interview with Mindy Sheier of Gamut Management, Karen and Mindy discuss how working in the film industry with a disability is very challenging,  books, health, sports coaching, and other topics.

Karen is a signed Actor/Model with Gamut Management. She is available for film, tv, photo-shoots, book signings, consulting, and more.  Here’s the interview,  https://youtu.be/oVitWpxhmN8

Contact Mindy at Gamut for film, tv, and modeling projects. www.gamutmanagement.com. Click on the Contact tab.
Contact Karen for book signings and consulting work.

 

Gloves and Masks During COVID Pandemic

FYI… Regarding the gloves and masks. Yes, I have medical training-EMT-1990’s, Physical Therapy-1980’s.

Many people do not know how to properly remove the gloves and are spreading the germs their gloves picked up. Some are dropping the gloves all over the place, increasing the danger for those who are forced to pick them up. I have also seen people touch their faces with the gloves and masks on. What’s the point in wearing them? And then some people are driving with them on and likely walking into their houses still wearing the dirty gloves. You are spreading the germs from the gloves to your cars, keys, front door, and anything else you are touching.

To remove the gloves safely-pinch the glove at the top of the palm near the wrist to slowly pull the first one off, turning it inside out as it is removed. Use that glove to slowly pull the second one off, turning it inside out and rolling it over the first one. Wash your hands after removing your gloves! Throw the gloves in the garbage for everyone’s safety. Here is a method similar to my instructions, https://youtu.be/3I_kKVNrEMo. I would rather you use the inside-out first glove to remove the second, but the method in the video is ok.

And Masks that you make at home do not really keep you safe. They prevent you from spreading your germs (COVID) to others, keeping them safe. (Only the highest quality medical masks keep the user safe.) Apply the mask securely. When removing the mask do not touch the mask itself. Touch the elastic to remove and throw in trash immediately. Wash your hands! Here are instructions on applying and removing the mask, https://youtu.be/iOnYD3A_XY4

I am not saying not to wear gloves or masks, but please use them wisely for everyone’s safety. It is really sad that with all the recommendations on TV from media and politicians that people should wear masks and gloves, none of them have discussed how to safely apply and remove them.

When Gymnasts Return to Training after the COVID-19 Pandemic

From a sports-science point of view, there are specific training points we must remember when we return to training. I recommend the following for our gymnasts.

We should start slowly. We all want gymnasts to regain all they lost, but it will be a process. The same process as when a gymnast returns from an injury. We must be extremely patient with each gymnast’s limitations and hesitation in performing skills, physically and mentally. Many will have new fears and others will have become very weak. De-training, loss of strength, happens in children pretty rapidly.

As coaches, we must remember that when competitive gymnasts first return to the gym they should not be doing their highest level skills. They must spend time conditioning to regain the strength they lost. That may take six weeks. Most have not been doing effective conditioning at home to maintain or build the strength necessary to perform the skills they competed or were learning.

This really should be an industry-wide recommendation in order to prevent a high rate of overuse injuries within their first six-eight weeks. I recommend assigning conditioning and basic skills on every event in addition to the careful and deliberate warm-up. A rotation of conditioning, flexibility, balance, and visualization may be wise.

And I recommend that every gymnast perform beam complexes, alignment, and balance drills long before asking them to perform flight series, challenging skills, and routines. I would say at least two to three weeks of balance work should be practiced for beam in order to keep the gymnasts safe and comfortable. And then mix in the balance work with skills once the gymnasts look comfortable on the beam again.

Please keep in mind that it may take gymnasts a few weeks just to regain their ability to focus. The last thing we want is an accident, especially due to a lack of focus. The training should be structured, but not intense in the beginning.

Most gymnasts likely lost flexibility during their time off. Performing over-splits or doing manual stretching should be avoided. Allow your gymnasts to regain flexibility with careful stretching. Nerve gliding may be useful for many gymnasts to help ease them back into flexibility. For example, in the pike stretch ask them to point and flex five times then stretch. Allow your gymnasts to repeat the point-flex motion in each exercise.

Coaches, we really should allow our gymnasts to ease back into the sport, mentally and physically. Be patient and remember that progress in this sport is faster when the gymnast is well-conditioned and has a good state of mind. Mr. Wang who worked for me when I had my gymnastics club said, “gymnasts must have good emotions.” He was right.

Best of luck to all of the dedicated coaches and gymnasts when everyone returns to the gym. I hope the sport makes a come-back financially and continues to grow in popularity.

Let me know how I can help you. I am available through email, social media, zoom, phone, and in-person when we open gyms again. There aren’t too many CSCS’s in the USA with 40+ years of experience coaching gymnastics.

By Karen Goeller, CSCS

Handwashing is Not a New Concept… COVID-19

   Handwashing is really not a new concept. So many people are stressed because they must wash their hands more often as a result of this COVID-19 (Corona Virus). I laugh at the silliness of it all. We should all be washing our hands before we eat, after using restrooms, and when we first walk into our house after a day of work or being out and about.

   I’ve been living like this since my 1991 cancer surgery. I have one liquid soap dispenser and one foam dispenser on my bathroom sink. Do you know what’s in my foam dispenser? Listerine Ultra Clean. I use one pump of soap and one pump of the Listerine and wash my hands as soon as I walk into my house and right after I walk my dog.

   Here is an excerpt from my book telling people exactly what it is like to live like a germ-a-phobe for life.

  “Besides wearing the compression stocking there are many things that must be considered daily. In addition to dealing with the lymphedema, I must take precautions as I go through my day.

  The one thing that most people do not understand is that I must be careful with germs…

  I have to avoid athlete’s foot and clean between my toes carefully. I must make sure I do not step on anything that would cut my foot or cause infection. That is why I always wear something on my feet. I even wear slippers or flip-flops in my house. I never walk around barefoot.

  The research I read right after my cancer surgery, and the information the doctors confirmed, was that germs could cause serious complications with lymphedema. An infection could send me to the hospital. Great, a place where I can pick up MORE germs!

  After my surgery, it was recommended that I carry antibiotics, alcohol swabs, and a first aid kit to take care of any cut or other mishap immediately. I did do that for the first year. Keeping a first aid kit with me was annoying. I do still carry antibacterial wipes and a few Band-Aids, just in case. OK, I admit it, there is a first aid kit in my car.

  You would not believe how much there is to think about when doctors tell you to avoid germs! It’s insane! Can you spell GERM-APHOBE? I wash my hands often, use Lysol in my house to kill viruses on surfaces, and always make sure my food is prepared properly.

  Since my lymph nodes were removed, I have fewer “filters” than anyone whose lymph nodes were not removed. In other words, dealing with bacteria, virus, or other issues could be problematic. It’s a real pain in the neck to worry about germs and swelling all of the time, but again, the doctors saved my life with the surgery.”

 So stop stressing that you must wash your hands and clean surfaces. Many people with previous or current medical issues live this way daily. I bet if you keep up with the handwashing you’ll catch fewer colds in the future too.

   There is more information on the book is at www.LymphedemaBook.com. My blog is at www.KarenGoeller.com.

Not Everyone Does the Keto Diet

Not everyone follows the keto diet.

Someone asked what I eat for breakfast. I responded honestly, “oatmeal with blueberries, or honey & flax, or gogi berries, or banana…”

Her response, “oats and honey are not good for keto.”

Ummm, not everyone follows that extreme and dangerous diet. I told her it is not a good idea and found her some info on the DANGERS of KETO.

My exact response was, “Keto is not good. Anything extreme is NOT GOOD!!! Just eat HEALTHY FOODS and stop the extreme stuff.”

The keto diet could cause low blood pressure, kidney stones, constipation, nutrient deficiencies, and an increased risk of heart disease. Strict diets like keto could also cause eating disorders. Keto is not safe for people with any conditions involving their pancreas, liver, thyroid or gallbladder.

With such a low carbohydrate keto diet, you likely restricting grains, beans, dairy, fruit, and vegetables, If you eliminate entire groups of food you could end up with a nutritional deficiency. You may end up being low on B-vitamins, calcium, potassium, and vitamin C.

And yes, I also let her know that I’ve been teaching people about health and fitness since the 1980’s.

Here are a few articles on the dangers of the keto diet…

https://www.uchicagomedicine.org/forefront/health-and-wellness-articles/ketogenic-diet-what-are-the-risks

https://www.thedailymeal.com/healthy-eating/hidden-dangers-keto-diet/slide-11

https://www.moms.com/turns-out-the-keto-diet-is-seriously-unhealthy/

https://www.everydayhealth.com/ketogenic-diet/diet/keto-diet-dangers-you-need-know/

Just eat a wide variety of fruit and vegetables, some carbs, and some protein. That means, buy most of your food from the produce department including the potatoes,  as well as some foods from the meat department.

 

 

Sugar Crashes after Halloween Can Lead to Real Crashes

Halloween. I hope everyone has a safe and enjoyable day. 

Please keep in mind that many gymnasts feel sick or extremely tired the following days. It can be that they eat much more candy and much less healthy food than usual. They could feel sluggish from the sugar overload, lack of nutrients such as B vitamins, or they have become dehydrated.

Be very careful because that sluggishness and fatigue that comes with the fast drop in sugar, lack of needed nutrients, or reduced fluids in the body can also cause lack of focus. Lack of focus causes accidents, including in the gym. It is the same as when an adult is extremely tired, drunk, or texting while driving. Would you take a chance?

Please remind your athletes not to eat so much candy at once, eat healthy foods, and drink enough water, especially if it is the day before training or a meet.

Eating candy does not work the same as eating pasta before a marathon. Believe it or not, some pasta and the sauce may have protein and other nutrients to slow the digestion and reduce the spike and drop effect.

Sugar in candy processes fast and then there is often a crash. Here’s more information on sugar crashes.  https://news.sanfordhealth.org/healthy-living/sugar-crash-effects/

Enjoy your Halloween, but please be smart about the celebration.

Whole Team with Ankle or Foot Pain? Severs?

Athlete ankle/foot pain? A whole team with Sever’s? Something must change. My suggestion to the coaches with this issue… Don’t make them tumble or land on hard surfaces for a month. I bet half the issues will resolve themselves.

Athletes should dip their feet in a bucket of ice water for ten minutes then warm/hot water for ten minutes with epsom salt in the warm/hot every night for at least a week. With the ice-they may need to remove their foot often then put back in because it is intense.

Make sure they are properly stretching and conditioning their feet and lower legs. Shown here is an Achilles and calf stretch. And check out the Ankle Drills and Conditioning Poster here, https://www.cafepress.com/gymnasticsstuff/680849

And proper landing mechanics are a must. Look at the USAG Safety Manual for proper landing, they finally got it right. landing from a jump is different than landing from a tumbling pass or dismount.

And here’s a great landing mechanics article from the NSCA. http://myweb.facstaff.wwu.edu/chalmers/PDFs/Landing%20mechanics.pdf

Lymphedema Maintenance

For those with lymphedema… There are two things I recommend for overall health that may eventually ease your symptoms a little (every little bit helps!).

Drink lots of lemon water, fresh lemon squeezed into your water. It will keep you hydrated, adds potassium which helps with fluid balance, and add vitamins that help with your immune system.

The other thing is to use organic wheatgrass powder mixed in lemon water in the morning. The wheatgrass has many health benefits. It will add nutrient that you may not be getting from your food. here is an article with 7 benefits of wheatgrass, https://www.healthline.com/nutrition/wheatgrass-benefits#section1

I am fortunate that I have been able to drastically reduce my swelling and maintain my lymphedema well, but I did notice a nice difference a few years ago when I added the lemon water daily and wheat grass in the mornings before breakfast. My leg looks totally normal if I do not do too much standing.

I do still elevate my leg whenever I am not standing and I di use compression on days I work. My leg is swollen at the end of the day, but all the things I do for maintenance really make a difference. the discipline with eating, elevating, and compression make a huge difference in my quality of life. You CAN get there too!

One more note, since lymph nodes filter proteins, make sure you are not overdoing the proteins. Get a balance of nutrients in addition to your proteins and stay away from protein shakes.

Good luck to all with lymphedema… I know it’s very difficult…

Read my story at LymphedemaBook.com.

Bronchitis… And My Soup

Bronchitis… Its day 4 and my lungs are tired.

Simmered 30 min between each photo.

So you know what I did earlier today? I went to the farmers market and bought the ingredients to make soup. Yup, my soup usually opens my lungs up nicely. For some reason, I went through the winter without making a batch and now look what happened. I usually eat at least one serving a week or more when I start to wheeze and within a few hours, my breathing is restored to normal. (I’m not making any guarantees this will change your health or that this soup is medicinal.) So what’s in my soup?

Kale, Spinach, Broccoli, Green Beans, Carrots, Celery, Red Potatoes, Garbonzo Beans (Chick Peas), All-Natural Chicken

Many of these ingredients have multiple health benefits alone, but when you combine them the benefits are even greater. It’s kind of like double dosing on the good stuff!

Yes, you can pop a vitamin daily, but getting nutrients from food seems so much better. The nutrients are likely absorbed easier when they come from food, therefore, more beneficial. Use vitamins as a supplement, not as your main method of maintaining your health.

So go out there and take care of your health… Getting through the day is much easier when you feel good!

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