Category Archives: health

Goeller Signing Books

Goeller Signing BookKaren Goeller at a networking event in NJ was asked to sign a few of her books. Check out her fitness, sports, children’s, and health books, www.amazon.com/author/karengoeller

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Dehydration

Have you seen my dehydration article? Dehydration, it WILL Happen…
https://karengoeller.wordpress.com/2010/07/14/dehydration-it-will-happen/

#dehydration #hydration #drinkwater #health #diet #sports #fitness #outrdoors #summer #training

Lymphedema and Swimming

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Karen holding her book, Lymphedema: Sentenced to Life in Bed, but I Escaped.

Swimming to reduce leg lymphedema….

For years I’ve been telling people with Leg Lymphedema that the best exercise to reduce the swelling is swimming. Why? There are a few reasons swimming is the best exercise.

One, because you are horizontal when swimming rather than vertical and your leg below your torso. This is similar to when you are lying down or elevating your leg to reduce the swelling.

Two, when swimming your bodily fluids are circulating. The movement of the limbs and muscles are creating a force to move the fluids throughout your body. The movement of kicking while swimming is helping to push the fluids out of your leg. Your blood and lymphatic fluid are being moved more rapidly when swimming rather than sitting or lying down.

Three, the water itself offers a gentle compression when in a pool. It is more gentle than a compression stocking, but it is still helpful for when you stand in the pool in between swimming. Swimming is great, but even standing and moving your leg through the water is helpful.

And four, swimming is non-impact. That means, your foot is not striking the floor with each step as it is with walking or running. Walking and running actually cause leg lymphedema to become worse because of all of the pounding/impact and gravity. Yes, they help circulation a little, but the impact causes the fluids to be packed down into the leg rather than pushing the fluids out of the leg. Your body is vertical and the fluids run down. Swimming is very gentle and effective for those of us with leg lymphedema compared to any other aerobic exercise.

I’ve been dealing with leg lymphedema since my 1991 cancer surgery. At the time, I already had a physical therapy degree, was a fitness trainer, and a gymnastics coach. I knew how the body functioned.

I had malignant melanoma in my right thigh. I was told that I would be bed-ridden for the rest of my life by many doctors after cancer surgery. The surgery was the only way to save my life. That was if it wasn’t already too late. The doctor was not sure if the cancer had already spread to my lymph nodes and throughout my body. If it had, it would have been too late. Going into the surgery I did not know whether I had weeks to live or a lifetime of being in bed.

The doctors removed the malignant tumor and the lymph nodes from my groin area during the surgery. It was two surgeries combined that lasted many hours. Immediately after the surgery, my leg was as wide as my waist. I had a tree trunk and a long way to go to reduce it to normal size. My life was saved, but my leg and life were forever changed. It took nearly one year to reduce my leg to almost normal size. I have maintained my leg lymphedema extremely well because I am so disciplined.

A few quick tips for reducing the swelling… elevate, compression, circulation/light exercise, and a very healthy diet of various fruits and vegetables – that’s the secret to reducing the swelling and keeping it down. Eat foods such as fruits and vegetables. Stay away from processed foods, fast-foods, junk foods, alcohol, soda, and other unhealthy foods.

I studied physical therapy in college and have been a CSCS for many years. I know how to maintain health and recover from illness and injury. I admit, my knowledge has made it easier for me to maintain my leg lymphedema, but you can do it too.

What prompted me to write this today? I go all winter long wishing I had access to a pool so I can maintain my lymphedema better. This week the pool opened and I paid for my pool pass. I’ll be able to keep my leg looking and feeling good, hardly any swelling on non-working days. YAY!!!

I swam for the first time this summer yesterday and my leg felt and looked great afterward. Elevating today and it feels good. Can’t wait to go to my ballroom dance social later this evening!me-swimsuit-xs

Anyone in NJ with leg lymphedema that wants to talk, meet for a quick swim, or needs a little bit of help just reach out to me. My schedule is very sporadic and constantly changing, but we will connect if you reach out.

Read about my journey with cancer surgery and lymphedema here, www.lymphedemabook.com

Karen Goeller on Radio

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Karen Goeller… Actor, Writer, CSCS

Listen to some of the radio interviews Karen Goeller has done…
Most common discussions are fitness, sports, health, nutrition, and cancer.

TALK RADIO (Featured Guest)

  • Super Human Radio, Carl Lanore  Aug 2015    Removed from internet.
  • Janet Zipper Radio July 2015  Removed from internet.
  • Dave Sheahan Webinar April 2013  Removed from internet.
  • Stacey Kline, Cosmic Broadcasting March 2013  Removed from internet.
  • Lynn Johnson’s Motivational Radio February 2010 Removed from internet.
  • I Run MY Body Radio January, 2010  Removed from internet.
  • Talkin’ Health July 2009, May 2011, Oct 2011  Removed from internet.

How to Market and Advertise Fitness Books…

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Goeller and Gurman

How to promote fitness books by Karen Goeller and Alexander Gurman

https://youtu.be/2QP-yL0vSII

Karen and Alexander discuss fitness, Karen’s fitness books, and how to market books in 2018 compared to years ago. If you’re into fitness or an book author this interview is for you!

#author #books #fitness #exercise #workouts #sports #gymnastics #marketing#business #networking #advertising

Karen Goeller TV Interview

Karen Goeller on Late Night with Johnny P… https://youtu.be/kVqM2HJQN5Q

Have you seen this interview yet? It’s always fun to visit Johnny P!!! This was her second interview on this show. She talked about her books,  training,  acting career, and battle with cancer.

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Legs Plus Mini-Workout, 5 minutes!

Legs Plus Mini-Workout… Try it!

Sample mini-workout to see the effects of Legs Plus. Do all three exercise and then do  all three again without rest.

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www.LegsPlus.com

www.LegsPlusWorkouts.com

And please remember, what you eat will have a GREAT effect on your overall health and weight.

Stay healthy, stay happy, and have a wonderful New Year…

Legs Plus was created by Karen Goeller, CSCS in 2007. Contact her for book signings, speaking engagements, spokesperson roles, consulting in sports and fitness, or training.

You are responsible for your own safety. Stop if you feel dizzy, nauseous, ill, or injured. Do not perform if you have a history of back pain. See more details and specific instructions in the book.

#exercise #fitness #workouts #legs #core #weightloss #legsplus #gifts #books #newyear #resolutions

School Lunches, Most are Gross!

appleIt is truly horrible… They just showed a NYC school lunch on tv… Not one fruit or vegetable. It’s so sad they will not make the lunches more healthy. And it probably would not cost any more than that crap.

Young kids DO like fruit and vegetables. I have seen kids share and enjoy healthy foods, including those kids whose parents claim their kid will not eat anything healthy. The parents are often shocked their child enjoyed something healthy.

It is a moment of sharing healthy foods between kids that can change some family’s eating habits for the better. Kids are often willing to try new foods they see their friends eating and enjoying. And they often enjoy that new food too! Unfortunately, it is the ADULTS that claim kids do not want to eat better simply because the adult does not enjoy healthy foods.

Please give your kids fruits and veggies at home every day, it will pay off in the long run.

Enjoy your fall season… And let me know how I can help your kids…

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Fitness, Sports, Gymnastics, Children’s Books

Fitness, Sports, Gymnastics, Children’s, Coloring, Health Books by Karen Goeller…
Nice gifts! Print and Kindle versions on Amazon! http://www.amazon.com/author/karengoeller

Gymnastics Drills and Conditioning, Gymnastics Journals, Gymnastics Lessons Learned, Gymnastics Coloring, Handstand, Back Handspring, Fitness journals, Legs Plus, Swing Set Fitness, Lymphedema-Sentenced to Life in bed, and More.
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FOCUS in Gymnastics… It’s a SAFETY Issue!

What’s Behind the Ability to Focus?

Focus is the key to success… But there’s more to it than just thinking about the skill or routine to be performed. What’s behind the ability to focus? Believe it or not, what an athlete does outside the gym is just as important as what they do inside the gym. An athlete’s hydration level, eating habits, sleep quality, and medications greatly effect a gymnast’s training as well as their performance at competitions.

Dehydration… Did you know that by the time you are thirsty you are already dehydrated? Gymnasts may suffer a loss of performance of up to 30% when dehydrated. As little as a 2% loss in fluid will negatively impact your athlete’s body, mind, training, and performance. Mild dehydration can cause confusion, irritability, constipation, drowsiness, fever, thirst. Mild to moderate dehydration symptoms include dry, sticky mouth, muscle weakness, stiff joints, headache, dizziness, lightheadedness, nausea, cramping, decreased urine, cool extremities, slow capillary refill, and sunken eyes. With moderate dehydration your gymnast may experience flushing, low endurance, rapid heart rates, elevated body temperatures, and rapid onset of fatigue. Severe dehydration is the loss of 10-15% of body fluids and is a life-threatening condition that requires immediate medical care. The signs and symptoms of severe dehydration include extreme thirst, irritability and confusion, very dry mouth, dry skin and mucous membranes, lack of sweating, little or no urination, any urine that is produced will be dark yellow, sunken eyes, shriveled and dry skin, rapid heartbeat, fever, coma, and even death.

Dehydration of any kind will not correct itself. It is imperative that your gymnasts drink enough fluid before, during, and after their workout. The good news is that mild to moderate dehydration can usually be reversed by drinking fluids. The bad news is that by the time your gymnast is moderately dehydrated they can lose focus. With a loss of focus your gymnast will be at risk of injury from an accident. The results can be severe to catastrophic. Some accidents and injuries could be avoided simply by drinking plenty of fluids.

Drinking during training is one thing, but if your gymnast has not had enough fluids throughout the day they will walk into the gym dehydrated and already be at risk of severe injury. As coaches, we must encourage our gymnasts to drink enough fluids before, during, and after training. How much fluid should they drink? It is recommended that your gymnast drink the number of ounces in fluid that is equal to half their body weight for each day of normal activities. For example, if your gymnast weighs 100 pounds, their hydration goal would be approximately 50 ounces per day. That is not the same as serious training time. Your gymnast would drink more during intense training. What should your gymnast drink? It is recommended that a sports drink be used for those exercising more than one hour. Athletes NEED the carbohydrates and electrolytes in these drinks to get through training safely. Pro athletes are on Gatorade for a reason, because it works and it is safe. Go to http://www.GSSIWeb.com for more information on hydration research. Don’t want to do Gatorade? Use coconut water!

Nutrition in relation performance. Without enough carbohydrates, your gymnast will not have the energy necessary to safely get through their workout or a competition. When there are not enough carbohydrates in the diet, the energy comes from protein. When your body is forced to use protein for energy, it gets that protein from the muscle. When the body is forced to use energy from muscle on a regular basis it is difficult to gain or maintain strength and muscle mass. The long distance runner is an example of someone whose body uses protein for energy. They have very little muscle mass.  It is counterproductive for a gymnast to allow the body to use protein (muscle) for energy on a regular basis. Gymnasts need energy for training and strength to perform skills and routines. Lack of energy and strength will greatly effect the gymnast’s ability to focus. Lack of focus can result in catastrophic injury. There is not enough space here to completely discuss nutrition, but you can go to Dr Fred Bisci or Dr Joe Kasper’s websites to learn about nutrition.

And finally sleep… We all know how difficult it is to function when we are tired, especially if we did not sleep well for more than one night in a row. How can we expect our gymnasts to perform safely when they do not sleep well? We can’t. Imagine a gymnast learning a new skill or performing a full routine when they have not had enough sleep. Would you be comfortable performing a double back when you are chronically tired? It’s difficult for your gymnast to focus when they are tired and it is extremely dangerous. Your gymnast’s ability to focus and react is diminished when they are sleep deprived. Again, lack of focus can lead to an accident, a catastrophic one. It has been proven with driving tests that people who are tired drive as poorly as those who are under the influence of alcohol. They cannot react as well as those who are well rested. Did you know that it was National Driving While Drowsy Prevention Week in November 2010? That’s how much fatigue effects the ability to focus and react. About one in every six fatal auto accidents in the U.S. is due to driving while drowsy, according to a new study by the AAA Foundation for Traffic Safety.  I wonder how many gymnastics accidents are caused because the gymnast was tired due to poor sleeping habits. It is imperative that your gymnast is well rested and able to focus.

Keep in mind that when focus is lost, accidents can and will occur. As coaches we have the responsibility to discuss hydration, nutrition, sleep, and even medication side effects with the parents. It seems that many parents do not realize the direct relation between everyday life and performance during training and/or competition.

So I still say that FOCUS IS THE KEY TO SUCCESS, but more importantly, FOCUS IS THE KEY TO SAFETY. Without proper hydration, nutrition, and sleep our gymnasts will not be able to focus well, putting them at risk. I think we should call these risk factors – hydration, nutrition, and sleep – the SAFETY TRIO. It’s a quick and easy to remember phrase that I just named. The SAFETY TRIO is just as important as all of the drills and conditioning used to prepare our gymnasts for new skills, routines, and competition. Without all of these factors our athletes may be at risk of injury. Best of luck with your training and always keep safety in mind while training.

By Karen Goeller, CSCS
Gymnastics and Fitness Author
http://www.KarenGoeller.com

Click here for info on training with Karen in NJ.

Originally published in 2011 on http://www.GymnasticsStuff.com.

 

 

 

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