My Hernia Operation Pt1

With just a week to go before my hernia op, I thought I'd start with what will be a series of posts documenting my recovery.  I am having the operation at The Circle clinic, Nottingham, a private facility that takes NHS patients, and is a far cry from the antiquated City Hospital I was originally referred to by my former GP last year, an experience that freaked me out (I have a fear of hospitals) and the surgeon wasn't bothered about treating me as the hernia wasn't, and still isn't causing me any grief 99% of the time.

After swapping GP's I decided to get sorted this year, and The Circle has restored my faith in the NHS as this place looks more like an ultra modern shopping centre, with efficient, informed staff, that, although annoyed that I am going to have to take time out from work,gym classes etc, I am in a place that makes me confident I'll get a good job done.

Below is a pic of how my hernia currently looks

For those of you who are unsure what a hernia is, here is some info from the NHS website;

A hernia occurs when an internal part of the body pushes through a weakness in the muscle or surrounding tissue wall.

Your muscles are usually strong and tight enough to keep your intestines and organs in place, but sometimes they are not, which causes a hernia.

What is an inguinal hernia?

An inguinal (pronounced "ingwanal") hernia is the most common type of hernia. The hernia can appear as a swelling in your groin or as an enlarged scrotum (the pouch containing the testicles), which may be painful. The swelling will often appear when you are lifting something and disappear when you lie down.

There are two types of inguinal hernia:

• An indirect inguinal hernia is the most common type of hernia, which can occur at any age and is more likely to cause pain in the scrotum.
• A direct inguinal hernia is more common in older men and rare in children.

What causes an inguinal hernia?

An inguinal hernia usually occurs when fatty tissue or a part of your bowel, such as the intestine, pokes through into your groin at the top of your inner thigh.

It pushes through a weak spot in the surrounding muscle wall (the abdominal wall) into the inguinal canal. The inguinal canal is a channel through which blood vessels to the testicles pass in men and through which the round ligament passes in women.

What happens during surgery?

There are two ways that an inguinal hernia repair can be performed:

• open surgery – where one cut is made to allow the surgeon to push the lump back into the abdomen
• keyhole surgery – a less invasive but more difficult technique where several smaller cuts are made, allowing the surgeon to use various instruments

So there you have it, I go into surgery next Thursday, April 4, I will keep the posts coming as time allows, and include pictures of how the healing progresses and the finished result.

MB

My IFS 2013

So last weekend, a group of friends and I, braved the arctic conditions, and travelled up to Blackpool for the annual (my 2nd) International Fitness Showcase at the Winter Gardens.  Basically it's a massive convention where fitness freaks, instructors and enthusiasts all get together and do a bucket load of classes over 3 days, brought to together by Chrysalis Promotions and some of the top fitness presenters from around the world.

In total, you can do 19 sessions over the weekend.  There are so many sessions to choose from; aerobics, step, boot camps, conditioning, Zumba, spinning, seminars etc, plus a sizeable market area to spend your hard earned pennies.

So after travelling up Thursday afternoon, Friday kicks off with an 8am start with Mashed Up, a Hi-lo Aerobics session with Nottingham Virgin Active's Rachel Holmes who happens to be my aerobics instructor.  An ideal start to the weekend, as the choreography is already rooted in my head.  A great session with video screens that cut an interchange with what the live DJ was playing.

with Ms Holmes & pals

Next up is Piloxing, something that I never got round to the previous year. The premise is a fast paced combination of boxing, ballet, and pilates to burn fat and sculpt muscle. Shoes off and I'm on it.  The atmosphere was electric, and the class fantastic, 5 instructors on stage include Pilox creator Viveca Jensen.  The soundtrack is out of this world, the exercises v tough but not repetitive with no stopping between tracks.  For me, this was the kind of class Les Mills Body Attack/Combat would love to be like.  Pilox was truly an amazing experience.

Opting to miss the 3rd session, and have a nose around the stalls, my next session at 12.00 was Reebok Easytone Step, again another first for me.  A different type of conditioning class on a squishy step, which proved tougher than I imagined as you have to use your core to maintain your balance throughout.  Neil Bates & Kelly Reed Banks made great presenters and another hour was soon over and time for Lunch.

Next up is Absolution with Kelly Reed Banks, which was an hour of core & ab HIIT training.  Tough straight after eating but very enjoyable with a fab atmosphere.  Working in pairs on  some moves with complete strangers is a great ice breaker!

So next at 3.45 is Aero Dance with Pawel Oracz & Peter Dragovic, a Latino vibe to Hi-lo aerobics in the large Zumba Ballroom.  I don't know if its the sheer size of this hall and the large capacity crowd, but every time I am in there, any choreography skills I have go completely out the window and this was no exception.  After 30 minutes I admit defeat and make my exit.

Finally, back in the Ballroom (groan lol) for Hi-Lo Trio with Rachel Holmes, Steve Watson and the inimitable Stuart Harrop for an hour of super choreography, camp humour and belly laughs!  I am cursed again, knowing Rachel's moves I thought would be my saving grace;  I got the guys steps but not hers.  Anyway I am determined not to be defeated and make it through to the end!

With Carrie Chapman, Rachel Holmes, Kim Avery & Stuart Harrop

Day 2

It's 8am again, it's Rachel Holmes again, and this time another first; Burlesque Chair Dance.  Now I am very self conscious at the best of times so learning to let myself go and walk slinkily around a chair to the sound of Etta James "Make Love to You" and Shirley Bassey "Hey Big Spender" is harder than some folk would imagine!  Anyway, nailed it, in a fashion, and had a good laugh to boot!

Swapping my initial choice, I go and give Piloxing another go and again it doesn't disappoint, with a slightly different routine but still an awesome time was had.

Another Hi-lo session next in the Baronial Hall with Katie Bulmer Cooke. This is a much more intimate venue and I feel more confident about my ability to pick up the choreography.  The room is pretty much packed and warms up quickly.  A delightful routine from a really upbeat, chirpy presenter, with everything brilliantly broken down so as to be easily picked up and then expanded, I really let myself go in this one, LOVED it.

Next, Steve Watson's Master of the Step.  The room is HUGE, and PACKED!  I'm having trouble seeing exactly what he is doing, so even after 5 minutes I am frustrated.  10 minutes in, I admit defeat.

After Lunch, it's time for more Hi-Lo in the Ballroom (there's a pattern developing here with large rooms) for The Boys are Back in Town with Steve Watson, Ceri Hannan & Lincoln Bryden.  Again, I finally learn that huge crowds and a large venue are not my strong point and quickly hold my hands up and accept the fact and decide t sit it out.  Due to my frustration, I decide to call it a day and go prepare for the evening's Gala Dinner which then leads us to 

Day 3

Despite getting to bed at 1am, I am up early and at The Winter Gardens for 8.15.  With a 11am car journey home, this will be my final class of the weekend, and I am determined to get my confidence back!

What better way than a Hi-Lo aerobics session "Dance Days vs Cllub Nights", basically a 90's rave on steroids with complementary glo sticks, presented by Martin Jensen in top to toe Cyberdog gear which made me wish I'd not worn my tops earlier that weekend. WOWOWOWOWOWOW, just what I needed.  I knew the music from classes in Nottingham so was quickly singing along, the choreography is stunning and Martin's stage presence very motivational and uplifting.  More importantly, the slightly smaller venue, and smaller crowd works to my advantage and I'm burning on all cylinders again!  Plus, the music gets speeded up again and again, the video presentation at the back of the stage is brilliant, and it does feel like my my former club kid days with heavy pulsating teutonic beats and dazzling light show.  Absolutely perfect end to the weekend!

So that was it, another weekend over, and surprisingly, I wasn't suffering with stiffness in my muscles to such an extent that I was paralysed.

Met some great people, old & new and the weekend is a must for anyone even remotely interested in group exercise, with classes for all abilities/ages catered for.  

Next years event is the 10th anniversary and will be held 21-23 March 2014

IFS 2013 Blackpool part 1

It's that time of the year again, when the UK's fitness enthusiasts pack up and move northwards to Blackpool for 3 days of fabulous and motivating fitness classes, presentations etc from some of the world's top presenters.

But it also gets really stressful knowing what to pack!  Last year the weather was scorching, this year, it looks like we're in for snow/blizzards and high speed winds.  

The IFS blog proper to follow next week

How foods can relieve stress

Stress can cause headaches, insomnia and anxiety, but but by eating certain foods, the effects can be reduced or relieved.

Anti stress B vitamins;  Stress puts a lot of pressure on the fight or flight hormone, Adrenaline, but B vitamins support their function and help reduce stress levels.  Primarily vitamin B5 & B6, which can be found in wholegrains, dairy, liver, dark leafy vegetables, shellfish, wholegrains & soya beans.

Antioxidants;  these fight the free radicals created by high levels of stress in the body that have been shown to cause premature ageing, cellular damage and mental impairment. Vitamin E found in nuts & seeds, Selenium in shellfish, wholegrains and nuts, Zinc in oysters, ginger & seeds, Vitamin A and Carotene found in fish oils, egg yolk, orange/yellow fruit and veg.

Vitamin C;  is essential for peak adrenal gland performance & is also a good antioxidant.  Eat more Vitamin C rich foods when stressed, as the body requires more of it during these periods and the body cannot store Vitamin C within itself. Fruit, vegetables, berries, tomatoes.

Magnesium, calcium, potassium;  Magnesium & calcium both become depleted during stressful periods.  Increasing their intake will help with insomnia, tiredness, restlessness, irritability and mental fatigue. Magnesium - wheatgerm, wholegrains & nuts. Calcium - dairy produce, green leafy veg, can induce a calming effect. Potassium - celery, avocado ward off mental confusion & depression.

Chromium & slow release carbs;  Following the adrenaline rush brought on by stress, the body then goes through an energy slump.  To help combat this eat complex carbs such as wholegrains, beans, lentils as these release energy gradually and aid in the mood boosting hormone serotonin.  Chromium found in yeast, wholegrain bread, potatoes, chicken, lamb, green peppers, balances out blood sugar levels.

Common stress busting foods!

• Banana - rich in potassium and carbs, are perfect for keeping energy levels high and stress levels low.
• Tomatoes; rich in vitamin C, beta carotene and potassium.  Also contain lycopene which is thought to help protect from cancer.
• Chicken - chromium balances blood sugar levels
• Eggs - boost levels of vitamin B and chromium
• Pumpkin - Source of Vitamin A and beta carotene, a good antioxidant.
• Potatoes & Lentils - complex carbohydrate slowly releases its energy and helps in the production of serotonin.
• Cherries - great source of Vitamin c to ward off free radicals.
• Salmon - an oily fish, is a good source of vitamins A & B.
• Cauliflower - Vitamin C & potassium, both are depleted by stressful episodes.
• Peas - good source of Vitamin B
• Broccoli - Good source of Vitamin A & potassium for healthy nerves

Using Exercise to combat stress

Like me, I'm sure you go through days where you literally feel like your head is going to explode as lots of little, niggly things start to build up in your head and wind you up the more you think about them.  Usually these things are hardly earth shattering or on a normal wouldn't warrant a second thought and would go over the top of your head but sometimes they are like a delicious poisonous cocktail to the that little chitter chattering little demon that sits on our shoulder doing his best to be heard, winding us up, causing self doubt, and stressing us out!

We've all heard about stress reducing techniques, using yoga & meditation, talking with friends to calm you down, but one of the best ways to release all the pent up frustration, stress & upset is to exercise!  Channelling all your negative emotions into an activity not only releases feel good endorphins into your brain, but your aggression will subside and you will sleep a heck of a lot better too.

So what kind of activity should you do to release your pent up emotions?  Firstly you should choose something that you can physically do for a prolonged period of time and suits your fitness level.  If you are a novice and decide to give advanced step a go, you may just make your stress even worse if you struggle to keep up with the rest of the class. A combat combat/boxing class may work for you, as you can envisage the source of your anger stress as you workout;  I would regularly envisage my partner in Body Combat if I had been seriously stressed out by some of his more irksome requests, and in my head, quite literally beat the stuffing out of him as I was exercising.  Very cathartic I must admit.  Above all though, whatever you decide to pursue, you have to choose something YOU ENJOY!

6 tips to exercise away tension;

1. Take the time to exercise, at least 3 times a week if not daily if you have a hectic schedule. Exercising straight after work allows you to release the stresses of the day, allowing you to have a more restful evening.
2. Choose something that matches your physical & mental needs.  Don't force yourself to do a team activity if you hate it or loathe competition in others as this will be counter productive.
3. Mentally prepare; think what has pissed you off since your last exercise session, keep them with you as you begin your session; the mind will cleanse itself of the negativity as your go through your work out.
4. Exercise duration; some people feel calmer after 10-20 minutes.  Personally, I need a good hour til I feel like I'm somewhere back to normal.  Do what feels right for you.
5. Post exercise, enjoy the feeling of release, have a hot shower, breathe in the fab feelings flowing through you, imagine negativity being washed away by the water and steam.  Have a post workout hot beverage with friends, chat, gossip, laugh, you'll feel much better!
6. After your session, get back on the life train with a better attitude and outlook.  Tension may start again at some point but the more you get into the exercise routine the more generally relaxed you will become.

So what are you waiting for?  Get out there and start ridding yourself of all that tension. Think of the secondary benefits of doing it; you will lose weight, look fitter, make friends, and feel wonderful!!