Rotator Cuff Injury to Recovery - Part #3 - Stretching

Bandages came off and the scars were so minimal. You can see one "dot" between the top flames of the tattoo. David has four small scars, fading more with each passing day. We were both very happy with the results in this regard.

After four weeks of no movement, his shoulder started to atrophy quite significantly. Lots of rehab will have to be done to get it back to the shape and size it was prior to the surgery.

After much rest and relaxation, the rehab was finally to begin with some stretching moves shown to David by his PT. David was instructed to do these every few hours throughout the day. We have taken pictures of each move to give you better insight to this process.

With his hands on a counter top or bench, David was instructed to stand tall and slowly move backward until the shoulder was nice and stretched. This caused stretching without any movement actually being done by the shoulder. Unlike if he were just to put his arm out in front of himself.

When these moves were first started, they were slow and steady. The pain was quite significant and David continued on pain medication every few hours.

This move consisted of David taking his right hand, grasping his left wrist and pulling the arm up. After several days of stretching, he could get his arm up to this height. It was a slow process to get it up this high. Each time David pulled a little more. Again, by using the other hand to pull the weak arm up, it would not put too much stress on the new repair. Going from someone who is used to working out hard and getting the most out of his time in the gym, this was a totally new gym experience. But being mindful of the recovery process, David has tried to do everything that he can to follow the rehab rules and make the most of this time.

By adding a PVC pipe, broom stick, or dowel, this causes again a pushing motion without the shoulder doing all the work. Standing with the pipe between both hands, David slowly pushes the left hand (repaired shoulder) out to his left and slowly back. This is another common move of the rotator cuff. A reminder to those of you who workout, don't forget to work the rotator cuff with small weights. Place 5-8 pounds in your hands, palms up, elbows in and rotate the arms out to your side and back in. This will help strengthen the area in the shoulder which doesn't always get a good workout.

Another movement or stretch is to hold the dowel behind David's back and slowly push it up to the ceiling. The pain level on these in the beginning is quite great. As time goes on, they are done with much ease. This surgery is one to be thought seriously about and a last option in our opinion.

After weeks of just stretching, David was advised he could do resistance training with a band and light weight. This will be our part #4.

I really hope these articles help someone, who is looking to do this surgery, make the right decision to have it done or not. Also, to enlighten those of you who workout and miss working the shoulders, that it's very important not to ignore this part of your body. Someday, it may not be able to keep up.

Relay for Life - American Cancer Society

This post is near and dear to my heart. YHH wanted to recognize those who put together a great cause and those who participated.

Relay for Life is an event which takes place at a high school in Michigan. It has been a large event for several years. This was the first time my husband and I had been involved in such an event. It saddens me the reason why we participated and the fact we weren't involved until it personally hit home. My husband and I have been members of our church band for over 7 years. Another band member, a fellow guitar player who became a very close friend through the years, was diagnosed with cancer. It was a total shock. He entered the hospital for an exploratory surgery thinking he had a colon blockage and it would be removed. The results: you name the cancer, he had it. It was everywhere. Two weeks prior, we were at their house at a wine tasting party with wines he made himself. Six months later (this past September) he went to be with Jesus and play in the biggest praise and worship team imaginable. Or not imaginable. Beyond!

Relay for Life uses the high school track to set up booths all around the track. Each booth is sponsored by families, business, or groups. Our friend was the principal at this school for quite some time. A few years prior they also lost a math teacher to breast cancer. The booth we participated with, added our friend this year to make it for both families. As both last names start with an F they chose "F4" as the team name. Faurot (Fa-row), Finch, Friends and Family. Each year there is also a theme to the event. It just so happened it was "Rockin Relay", which due to Ron loving his guitar, it was only fitting!

Each booth, or "team" of people design t-shirts and sweatshirts which are then wore at the event (ours shown here). To also raise money, each booth hosted games, bake sales, grilling burgers and dogs, selling pizza, Mardi gras beads, flashing pins, glow sticks and bracelets, whatever you could think of. It was much like a carnival atmosphere. Some even walked in costumes on the track. I could have walked for hours just people watching.

In honor of your family/friend teams have someone on the track at all times. Some raising money for each mile or lap, others just in honor of someone and spending money as they go around and around and around. I walked for about an hour and a half (spent quite a few dollars, had to have the beads and a flashing guitar pin). I would have done more if I had known how amazing this event was going to be, but sadly was not prepared.

So what really made it amazing? The people. It was not the best weather this year. For about two hours it down poured. No one stopped. People walked, with and without shoes, games were played and the music continued to crank out the track speakers. This event started at 3PM on this past Friday and continued until Saturday at 3PM. And yes, you could walk for 24 hours. Those people were given a "24 Hour Walker" shirt. They can only break for bathroom and food. This is something I would love to participate in. How many miles do you think that could possibly be? It's got to be a ton!

As the sun went down and the track grew dark, it was then lit by luminaries. White bags decorated in honor of those who have been lost and those who have survived. This could not have been more powerful. And PRAISE GOD the rain stopped for this event. The track was lined in some places both sides. A large monitor screen was set at the end of the track and ran a list of all the names. People gathered and watched as the names scrolled.

One of the reasons YHH wanted to share this powerful story with you is it's an event which can be found in lots of small towns near you. Something you can do with your family. Even if you choose to eat a few home made cookies for a great cause, you can eat and walk. Without even planning out our day, we walked about 6 miles and could have done more. What a powerful way to show your family about health, caring for others, and having a good day bonding together with your community. YHH is also going to be adding a link to our site to take you directly to this event. You can check out photo albums, read more in-depth on the event, and make pledges and donations. This will be a forever link on our site as we are joining together in the fight against cancer.

I leave you with my friends luminary. Ron, you are much missed!!

Quoting a friend from yesterday: Me: "Wow, this is amazing". Cory: "This is amazing, but would have been more amazing, if Ron were here doing it with us."

Battle of the Cubicle

Working in a cubicle can cause many issues when it comes to weight loss and working out. I know from experience, as I have been sitting in one for 7 1/2 years. I struggle with eating, movement, boredom, and many other things that come up during the workday. Here are some simple tips to help control a work environment, which may feel out of control.

Eating: When sitting in a cubicle all day, if you are not watching what you are eating, or how much, the pounds will sneak on you fast. Stay away from the vending machines and the donuts brought in by co-workers. I don't know what it is which makes us feel like kids at a bubble gum machine. There is some form of power in putting money in the slot, making a decision, and watching your yummy candy fall to the cubby at the bottom. But be smarter than the five year old inside you screaming for that Twix bar at 9 AM.

Pack your own food. Empty a drawer at your desk and make it your personal pantry. Fill it with almonds, gluten free crackers, oranges, bananas, apples, zip-locks filled with measured portions of oatmeal, etc. Keep a small honey bear for sweetener for your oatmeal, and organic peanut butter to dip your apple chunks in to. This will help your sweet tooth. Also, have some chocolate protein mix measured in zip-locks and a shaker available. This way, when your co-workers are grabbing for the Mountain Dew, you can whip up a chocolate shake. You can also keep powdered milk at your desk for adding to your shakes. Or buy a half gallon of milk, magic marker your name on it, and keep it in the break-room fridge. There really is no more excuses for the lighted box of high fructose corn syrup taking your last dollar.

Move: Make sure you are stretching and moving throughout the day. I have noticed, if I put in a hard workout the night before, by mid-afternoon I am really starting to cramp. This is worse on the days after a leg workout. Sitting all day also slows your metabolism causing more belly fat. At least once per hour you should be up and moving around. Simply stand and do some stretches. Put your arms above your head to promote blood circulation. Do some back bends and reduce stress on your spine. If stretches can be seen by the entire office, visit the bathroom and stretch in the stall. You should be drinking enough water to take you there at least once an hour if not more.

Ask your office manager or supervisor about the possibility of an exercise ball at your desk in place of your standard desk chair. Most employees sitting on a ball increase movement by the simple act of rolling back and forth without realizing they are even doing it. This will increase blood flow and help with the possibility of blood clots in the legs (a common factor for those who don't leave their desk enough.) The chair seen here can be purchased at Target for $99 (Giaiam Brand) and has a stand for a more standard desk chair look. Having one at the home office is also a good idea.

Remember, just because you have a job where you sit all day does not mean you actually have to sit ALL day. Take those breaks, stretch, and eat right. Maybe even throw in a power nap on a break. All these things will help you in finding and keeping a healthy happy heart~

Yoga Book Giveaway

Figuring out the proper moves on yoga isn't always easy. This can be a common problem when watching a DVD workout. When your head is down, how do you see the TV to know you are doing the position properly? It's always recommended you watch the entire video before starting. Pay attention to how moves are done and then make the decision if the video will work for your fitness goals. Another option is to read up on which ever workout program you chose and get to know names and proper form to the exercises. You can never have too much knowledge when it comes to your health.

This handy pocket size book called "101 Essential Tips for Yoga" could be a great companion to your Yoga lifestyle. DK Publishing is one of my favorite book companies. Maybe it's the big bold pictures or the easy to read layout, whatever it may be, these books are very well written.

This handy guide offers 101 tips in full color to show the beginner, or even more advanced reader, everything they need to know for a great Yoga workout.

Example: Tip #54: "Many of us spend most of our waking hours standing upright, and this can cause the spine to become compressed. Regular practice of the Forward Bends can help to keep the spine elastic, the joints mobile, the internal organs toned, and the nervous system invigorated."

YHH is giving you a chance to win a copy of this book for simply being a subscriber or fan on Facebook. You can also enter daily for more chances to win. Here's how:

#1-Be a subscriber to YHH by email and leave a comment "I subscribe." If you are not a subscriber do so today by entering your email address in the box provided on the home page and then verify in your email inbox. (Your email address will stay with YHH. No email lists are EVER sold).

#2 - Be a Fan (now "Like") Your Happy Hearts.com on Facebook. Leave a comment on the YHH wall "Entering for Yoga Book Giveaway." As there are a few giveaways going on, we need to know which one you are entering. Thanks!

You may comment "Todays Entry for Yoga Book" either here in the comments or on the Fan page on Facebook daily for more entries.

Contest runs through Saturday the 22nd. Winner will be announced on the 23rd. Good luck!

Zuii Organic Makeup Giveaway

YHH firmly believes if you have an opportunity to make a healthy and organic choice then you should. Chemicals are a part of our lives whether we want them to be or not. The more chemicals you expose yourself too, the more your internal system (including your metabolism) is thrown into a whirlwind of chaos. So why make bad choices when it comes to your makeup?

Did you know the average woman EATS between 1-2 full tubes of lipstick or lip gloss per year? You ingest whatever chemical the makeup company opted to use in your favorite tube.

I am a true fan and user of Zuii Organic Makeup. An Australian based company with outstanding customer service. Their products are created with no synthetics, petrochemicals, parabens, talc, genetically modified ingredients, no animal testing, and preservative free. The only 100% Certified Organic Cosmetic range produced from flowers - Organic Rose petals, Organic Chamomile flowers, and Organic Jasmine flowers.

The lip tint is one of my favorite products and my colors of choice are Maple and Rose. I don't go anywhere without one of these in my purse. They are smooth and creamy and go on with ease. (retailing for $24.95). Although it appears to be a small tube, it is with experience I can tell you, they last a long time. Why pay $9.99 for an over the counter product where you can't read any of the ingredients? With Zuii Organic you know you are receiving quality.

Another must in my makeup bag is the Zuii Organic Flora Powder and Foundation. As this product is a bit pricey, (retailing at $59.95), I can assure you it also lasts a long time! I start by using Zuii's liquid foundation (retailing for $44.95). Then I follow up with a dusting of the Flora Powder Foundation for a smooth finished look. Zuii Organic Powder will not clog pores and has anti aging properties. I can say, by far, it's my favorite foundation and powder I have ever owned. YHH truly stands behind these products.

I have never been much of a blush user until I tried Zuii Organic Blushes. The blush goes on very smooth and is a natural hi-light to your cheek bones. My color of choice is grapefruit. (retailing for $28.95). All Zuii products are great sizes and packaged in easy to open and close containers with a clear lid so you know what you are grabbing from your makeup bag.

If you purchase over $150 of Zuii Organic makeup, you will receive their professional brush set FREE! (A retail value of $59.95) Although I have not used Zuii's brushes as of yet, I do use brushes every day. If you apply makeup using your fingers, the majority of the makeup ends up on your hands, wasting valuable product. In my personal opinion, a sponge absorbs most of the product leaving you reaching for more. So I suggest stocking up on Zuii Organic and receiving your FREE set of brushes.

Zuii Organic has kindly given me products you see here, to give to my readers. Here is how to enter:

#1 - Become a Subscriber of Your Happy Hearts.com if you are not already. Enter in your email and then verify in your inbox and your entered once.

#2 - Become of Fan of YHH on Facebook and while you are there visit Zuii Organic as well for your second entry. Write on YHH's wall and let us know you are entering the Zuii Organic giveaway.

#3 - Check out the Zuii Organic website. There are several videos under each product category. Share with us a comment on what you learned while visiting Zuii. This is your third entry.

Contest ends Saturday May 22nd. Entries must be in by the 21st at midnight.

Rotator Cuff Injury to Recovery Part #2

YHH left off with David finally seeing a doctor after 8 years from the date of his initial injury.

YHH: What was the doctor's initial thought to what he would find with the MRI?
David: The Doctor thought the Supraspinatus and Infraspinatus were damaged. As it turns out, when the surgery was done, only the Supraspinatus needed to be repaired.

YHH: As explained by the surgeon, what was the goal for surgery and how was the repair going be done?
David: Well, they explained the exact method of repair would be determined by what they found once they were inside the shoulder.

YHH: How long did the doctors give you for recovery?

David: They said typically 12-18 months for a total full recovery, where I would "forget" what shoulder it was which was injured and repaired.

YHH: What were the actual result of the injury once the surgeon got a look inside?
David: The Supraspinatus was torn off the humerus bone, with only a very small portion of tendon still attached. The surgeon used two anchor screws driven into the humerus, with what looked to be two braided cords (one purple and one blue). He then pulled the tendon back down into place and then stitched the two sections of tendon together.

YHH: The day of the surgery, how were you feeling after?
David: The day of, not too bad. But, I was pretty drugged still. Tired, groggy and a little sore....the worst was yet to come for sure.

YHH: Explain to the readers what your next few weeks were like.
David: The next 3-4 weeks all I did was take my prescribed meds, keep ice on it with the provided ice bucket with pump and blue cooler packs (shown in photo), and rest as much as possible. I had to sleep sitting up for the majority of this time which was very challenging and mostly uncomfortable. The resting was hit and miss...a very unpredictable schedule. I spent a lot of time watching movies and the original Star Trek series on blu-ray. The biggest help though was my wonderful wife. She was my personal nurse, making food, refilling my ice bucket (a pretty cool contraption), giving me my meds, hauling in wood for our woodstove...and there was much more. But like I've told her, because of the medication, I don't remember January 2010. I wasn't supposed to go back to work for 6 weeks....however, I wasn't comfortable with that, so I went back for 2 days during week 3 and week 4. After that, I slowly added days and hours to my work week. My employer has been wonderful to date and very accommodating with my schedule.

YHH: In those few weeks, how much movement did you have or were you allowed?

David: No movement for 4 weeks....although I did use the left hand somewhat to hold light things like a dvd or plate. I also did some light typing at work.

The next step to David's recovery was to slowly start physical therapy. From light stretching to finally some resistance with bands. We will catch up with David soon to take a look at his new workout routine.

(Photo of Supraspinatus provided by exrx.net)

Calorie King Book Giveaway

It's that time again. YHH has given away more Calorie King books than any other giveaway. And it's all out of the kindness of our Happy healthy Hearts.

Calorie King is the most amazing pocket book on the market today. Every fitness junkie or new to the gym person needs one. Do you know how many calories are in a banana? 105 calories in a medium banana. How do I know that? Because not only do I have the Calorie King book, but I have the computer program as well. Just type in what you want to know calories on, and the program pulls it up for you. Move it to breakfast, lunch, dinner or snack and it continues to count your calories for the entire day. Add in your workouts for a calorie deficit and it's all worked out for you. Want a pie chart or graph. Yup, it does that too!

What's totally awesome about the software program is the price. It's only $49.00 and it's something you will have on your computer forever. Every four months you can set up your computer to check for software updates and download new menu items for free. Check it out yourself. Type in a product and see what it finds for you. Click here to sample.

So how do you enter to win this fabulous book? Simple:

#1 - Join YHH on Facebook for one entry. Write "Hello" or "Entering for Calorie King" or whatever comes to mind on the YHH wall and let us know you now "Like" us.

#2 - Suggest the page to your friends for a second entry. When your friends "Like" YHH they can then say Hello and they are entered too.

We are slowly building and amazing community of support and I would love to see more of you there. This is your place to ask questions, share stories of success, concerns, or worries. Join us for the Gym Junkie Question of the Night. Chime in with your answer. Hope to see you there!

Contest Ends: Friday, May 21st at midnight. Winner will be announced via Facebook on Saturday the 22nd.

M-O-T-I-V-A-T-I-O-N

I am asked to write about Motivation more than any other subject. It's hard to help someone find their motivation. "Motivation is unique to each of us." I have said it in the past and will continue to say it again. You may be working out for a totally different reason than that of the person jogging next to you in the gym.

I have been thinking about this subject a lot myself, as my personal motivation fluctuates from day to day, week to week, and month to month. This is what I came up with and hope it helps motivate you too!

M - Mind: You must first make up your MIND to just "do it already." Sitting on the couch thinking about it or watching shows like the Biggest Loser are not going to get you up and moving. It's up to you and no one else. You must have a mind set in which "you can accomplish whatever you set your mind to."

O - Objective: What's your OBJECTIVE? (Websters: Something worked toward or striven for; a goal.) Don't go to a gym or purchase a few DVD's without first making your plan of attack. What do you want in the end, why do you want this change, what's your time line, and how can you make it happen?

T - Time: Prioritize your TIME. If you don't make the time to workout within your busy life schedule, you will never fit it in. It must be moved to the top of the list. Other things may have to be set aside for a while. When you reach your goal and are maintaining, then you can pick those thing up again.

I - Invite: INVITE friends/family to workout with you. Having someone with the same excitement for change, helps push you to a new level. Start a support group or fun competition at your work. If your friends/family do not want to workout with you, explain to them how important it is you have their support.

V - Vary: Exercise can get boring fast or become just a routine. So VARY it up and keep things fresh and new. Try different classes at your local gym, take a day to ride your bike, run or walk outside. Purchase different DVD's with different trainers and styles of workouts and fitness levels.

A - Attitude: Nothing can make or break you as fast as your ATTITUDE. You must walk into the gym with positive attitude. Continue to tell yourself you can do it and you are proud of yourself. It's OK to pat yourself on the back. As soon as you tell yourself you can't, your workouts will come to a fast end.

T - Train: The word TRAIN means teaching your body to do something it may not have done before. Don't get upset if you can't do something the first few times. With training, your body will adapt and start to change. The average change starts to show in 6-8 weeks. Hang in there and keep pressing forward.

I - Information: If you have never worked out before you must gather INFORMATION. Use resources such as Your Happy Hearts.com and other sites to gather the information you need. Learn about proper food and diet, different exercise routines and proper form and how much rest in between workouts you need. Teach yourself everything you can. The more informed you are the better your results.

O - Obstacles: Remember OBSTACLES will get in your way no matter who you are. Whether it be the family, work, injury/soreness, your time, etc. It's up to you to push through and come out the other side still fighting. No one said it would be easy. Or there wouldn't be overweight people in the world today. Easy isn't something to be proud of. Overcoming obstacles and getting incredible results is.

N - Never: "NEVER say NEVER". If you think "I will never be able to do this or I will never look like that" You won't! You have to be confident you can do anything you set your mind to. Think back on something you did in which you weren't sure about and it turned out to be one of the best experiences of your life. You won't know until you try!

For daily motivation and support be a fan of Your Happy Hearts.com on Facebook today! We would love to chat with you.

Tedibles Review and Giveaway

Trying to be healthy and making better choices, is not just something you do for you, but for your entire family. And I mean the entire family. If you have pets, you don't want to be feeding them some run of the mill treats. Who knows what those big companies are using for ingredients. Your pet will gain weight as your family keeps theirs under control.

I ran across a company named Tedibles who makes the doggie treats as you order them. They will always be fresh and made just for your pooch.

With three flavors to choose from, (Beef and Garlic, Chicken and Onion, and Turkey and Gravy) you will be able to find one your fuzzy family member will be sure to love.

Tedibles also released doggie shampoo. With so many over the counter products today, loaded with chemicals, why would you choose anything else? Not only are you putting the chemicals on your pet, but you and/or your children are wearing it too. I know how a bath with a large dog can turn out. I remember wearing more suds than my dog. Tedibles' shampoos are low sudsing for easy rinsing and have a light lavender scent, to calm your pet during their bath experience. Your puppy will also have full volume and shine as a result of this shampoo. They are reasonably priced at $8.95.

Tedibles company wants to get some of their treats into your hands and your pups mouth. One lucky dog is going to win a bag of treats, flavor of their choice. It's so easy to enter.

Here's how:

Go to the Tedibles website and take a look around.

1. Leave a comment here on what you learned at Tedibles.com for one entry.

2. If you are not a subscriber to Your Happy Hearts, subscribe today. You will automatically be entered in all giveaways for the life of your subscription. Leave a comment "New Subscriber" for your second entry.

3. Be a fan of Your Happy Hearts on Facebook. We will see you joined for a third chance to win. Click YHH to find our Facebook page.

You can enter each day with a comment "Today's entry" for more chances. US only entries please!

A winner will be selected Saturday May 15th. Entries must be in by Friday at midnight. Your puppy is counting on you. Good luck!

Bags Unlimited Magazine Frame Review

A store which sells bags would not have been my first place to search for photo frames. But through the wonderful world of Google, I stumbled on a company with the perfect frame for what I needed. I know I was not the only one to attend the Arnold Expo for 2010, nor the only one to snag up a great autograph of a fitness hero. So then what do you do with all those autographed magazines that now need protection and display? Go to Bags Unlimited and order yourself some magazine frames.

No matter the look you want, Bags Unlimited has choices for you. I tried one of each to compare and see which looked better. I honestly can't say which one has a better look. The one on the left with Jen's magazine autograph is the metal frame in black. It measures 8-5/16 x 10-13/16. The one on the right for Tosca's cover is the wood magazine frame, also in black, measuring 9-3/16 x 11-11/16. With the wooden frame being a bit larger on the edges, you can see it did not hide any of the cover. So really it's just which look you like better. Each retail for $21.60.

The metal frame, on the left, was a little more difficult (or time consuming) to put together. At a professional level it included the spring corners to hold it all in tight, screw in corner pieces, and a little work at reading instructions. The metal hanger could be placed anywhere depending on which way your magazine cover may be. I have seen a few printed sideways making finding a frame almost impossible. So this was an excellent feature.

The wooden frame is the typical bend tabs, then pop the magazine in, and bend them back. Quick and easy.

So no matter what style you are looking to achieve, Bags Unlimited has what you need. Check them out today and let us know what you think by leaving comments. Again, YHH loves to hear from you.

Don't forget to follow Your Happy Hearts.com on FB for more daily interaction!