Big weekend coming up…

Got plans?

Little road trip?

Maybe some camping?

Taking the kids, friends or maybe just you out to enjoy the last official weekend of summer?

Whatever your plans, I wish you a fun, relaxing, inspirational few days off.

‘Cause you know what happens when you get back from the Labor Day Weekend festivities don’t you?

Well, it’s officially Fall.

That usually means cooler temperatures.

At least at night.

Shorter days.

Soon after, more time gets spent indoors than out.

Most of us already spend too much time indoors as it is.

The end of the year is looming ahead with only a little more than 1/4 of the year left.

That translates into pressure to get a lot of work done prior to the close of the year.

Oh…

And the holidays.

Yes, the days of celebrating fairly regularly for four months straight is just ahead.

FOUR MONTHS!

OK…

So lets break all this down…shall we?

Cooler temps + more time indoors + less daylight + stress + holiday season x less movement + comfort foods + more stress + holiday eating = FAT GAIN

Listen, I was not very fond of my math teacher in school but I can add up the variables and see the trends coming a mile away.

If the average person gains 7-10 pounds of fat during the holidays, what will that mean to the not so average knee pain sufferer?

Most likely MORE of the same knee pain.

We’re talking about the number one controllable factor for knee pain sufferers.

LOSE EXCESS FAT WEIGHT

How you gonna do that during the holidays?

Probably better start now…don’t ya think?

If you start changing your unhealthy eating habits now, what will that do for your confidence and state of mind in the next 30 days?

You think you might gain better eating habits now?

You think you might have less knee joint pain in 30 days?

You think you might be trimmer, stronger and more svelte by the holiday season?

You think you might build more confidence and self control to say no thanks to the constant barrage of treats?

You think you might be 7-10 pounds lighter while everyone else is punching holes all the way to the ends of their belts?

You think those push ups might get easier if you’re not packing all that extra weight around?

You think you might be gifting yourself a few new articles of clothing because the old ones are too big and sloppy fitting now?

You think that hamstring stretch will get easier since your belly isn’t getting in your way anymore?

You think you might have to field a few questions about how you lost all that weight at the next holiday party?

You think you might not have to worry about resolutions of any sort…since they rarely ever work anyway?

You think you might make it through the winter without feeling like you want to jump off a bridge because your life seems a little out of control?

You think you might have the confidence and state of mind to pull out the skis, snowboard, ice skates or snowshoes for the first time in a long time?

You think you might want to try it for the first time?

You think you might want to start dating again?

You think you might feel the urge to take the one that steals your covers out on a date just for the heck of it? Take ‘em dancing already why dontcha?

Insert any scenario right here.

Anything at all.

Tango dancing, mountain climbing, surfing, bowling, winter hiking, scuba diving…whatever.

If you were to lose weight starting right now by developing better eating habits and moving your body, dontcha think you might want to move your body even more?

Dontcha think you might want to dust off the old gear or try something new?

Starting after the holidays is a futile attempt…wouldn’t you agree?

You’ve tried it every year for the last how many years?

Hasn’t worked yet has it?

Start now, my friend.

And really, it’s not about losing weight is it?

Nope.

It’s about caring enough about you to care for yourself.

By now, you must know somewhere down deep inside that processed foods and sitting on your butt all day can’t be healthy for you…right?

Well, you aren’t going to wake up one day and everything is going to magically be aaaaaaaaaaaaaaaaaaaaallll better.

Gotta do something about it yourself, ya know.

You just gotta take one step in the healthy direction and follow that step with another.

Get your feet out of the mud and take a step.

Don’t know where to start?

Without selling you a thing I’m going to tell you the secret place to start your journey.

This is what my clients pay me for…believe it or not.

And you’re getting it for free.

Lucky you.

Ready?

This is absolutely where you begin your journey.

No punches pulled, no shakes to choke down, no measuring portions or counting calories or 30 hours of cardio each week.

Follow this very important guideline and I guarantee you’ll lose more weight than you’d ever imagine.

No joke.

OK…

Here it is:

STOP BUYING CHEAP, UGLY, UNHEALTHY, PROCESSED FOOD AND PUTTING IT IN YOUR MOUTH!

If it ain’t a (an) organic:

Fruit

Vegetable

Legume

Bean

If it ain’t organic grass fed and finished or wild caught:

Domestic protein sources

Wild game meat

If it ain’t organic and raw:

Nuts

Seeds

DON’T EAT IT!

Of course, the list doesn’t quite stop there.

But for all intents and purposes, stop there for now and we’ll add more later.

Got it?

Good.

Can’t chat long today.

Gotta get myself moving.

Active weekend planned.

Enjoy yours…

Until next time…

Get strong and stay strong (and stop eating JUNK!)

Rochelle Gravance

PS- I’d love to hear about your weekend plans.  Give ‘em to me in the comments section.  Impress me with all the goodies you have planned.

Hey, you know all those prescription drug commercials…

The ones that show people really out enjoying themselves.

Supposedly because their life was in shambles and a complete wreck prior to taking the wonder drug.

Gotta hand it to the drug companies.

They really have us believing don’t they?

The magic pill that cures knee pain.

The magic pill that cures_________.

Awesome…

Maybe we should try it too.

As part of the pre Labor Day celebration lets make our own Knee Pain/Labor Day commercial.

Here goes nothing…

From the makers of “Get Rid Of Your Knee Pain Fast Without Getting Off Your Butt And Doing A Thing Just Take This Little Pill, Inc.”

comes…

“I Can’t Believe I Got Rid Of My Knee Pain While Sitting On My Butt”

If you have knee pain…we have the solution for you.

If knee pain has slowed you down and kept you from enjoying your life you need…

“I Can’t Believe I Got Rid Of My Knee Pain While Sitting On My Butt”

You try to watch what you eat and get plenty of exercise, but sometimes that’s just not enough.

“Sometimes my knee pain is so bad I have trouble getting out of bed and making my favorite twinkie/ ho-ho/apple fritter/frappuchino breakfast smoothie.

But with “I Can’t Believe I Got Rid Of My Knee Pain While Sitting On My Butt”

I’m now able to hop out of bed pain free and head straight to the kitchen for my favorite breakfast shake.”

“I Can’t Believe I Got Rid Of My Knee Pain While Sitting On My Butt” has changed my life.

“Now, when I take the elevator down to street level and hop on the moving walkway which takes me right to the bus stop to catch the bus to the next block to get my favorite triple cheese burger with fries, a shake, an extra meat taco, onion rings and a 32 oz diet soda, I don’t notice the knee pain at all.

Thanks “I Can’t Believe I Got Rid Of My Knee Pain While Sitting On My Butt”

“I Can’t Believe I Got Rid Of My Knee Pain While Sitting On My Butt” is not right for everyone.

You should check with your doctor first.

“I Can’t Believe I Got Rid Of My Knee Pain While Sitting On My Butt” may cause:

drowsiness

abdominal pain

profuse bleeding

depression

muscle pain

heart palpitations

liver failure

kidney disease

hormone imbalances

and other minor side effects.

“My knee pain is GONE! And so is one of my kidneys.”

“I Can’t Believe I Got Rid Of My Knee Pain While Sitting On My Butt” slows down the painful effects of arthritis and other joint pain conditions by making you completely numb from the waist down…and to the outside world.

What could this mean for you?

Pain free and delirious in seconds.

Just 10 pills taken with breakfast and lunch and another 10 with dinner.

Thanks…

“I Can’t Believe I Got Rid Of My Knee Pain While Sitting On My Butt”

“I’m now base jumping off the roof of my three story office building.  I would never think of doing this before trying I.C.B.I.G.R.O.M.K.P.W.S.O.M.B.”

Check with your doctor first before combining “I Can’t Believe I Got Rid Of My Knee Pain While Sitting On My Butt” if you’re currently on anti depressants as “I Can’t Believe I Got Rid Of My Knee Pain While Sitting On My Butt” may cause further depression and possible hallucinations which have been linked to some individuals leaping from bridges.

But if you think “I Can’t Believe I Got Rid Of My Knee Pain While Sitting On My Butt” is right for you ask your doctor about prescribing “I Can’t Believe I Got Rid Of My Knee Pain While Sitting On My Butt”.

Said in a really fast voice:

“If you were…

born after 1901 and before 2011

have hair

may be bald or balding

walk on two feet

crawl

use a walker, wheel chair or scooter

see with your eyes

eat with your mouth

know sign language

speak any language

are male

are female

don’t know if you’re male or female

are reading this for the first time

check with your doctor first before taking “I Can’t Believe I Got Rid Of My Knee Pain While Sitting On My Butt”

as other serious side effects could occur.

You can beat knee pain with help.

That help has a name.

“I Can’t Believe I Got Rid Of My Knee Pain While Sitting On My Butt”

====================================================

Hope you enjoyed my little commercial.

Have a fabulous pre-holiday week.

Get strong and stay strong(and conscious),

Rochelle Gravance

PS- I’m sure if you look hard enough you can find the underlying message…right?  If you found it, tell me about it in the comments section.  Thanks much.

Hey you…

You crazy son-of-a-gun.

I guess you could be a daughter-of-a-gun too…right?

Yep…

If you were born on a gun deck back in the early 1700′s ’cause your mom went with your dad out to sea.

No wonder your knees hurt!

You’re older than dirt.

Anyway….

Back at the ranch…

I just returned from a fairly long but quick road trip.

Lots of miles sitting on my butt.

Guess what happened?

Mmmm hmmm…

You probably already know since it happens to you when you travel by plane or automobile.

I guess the train might do the same thing too.

It definitely happens when you’re sitting in your office chair all day.

So…

Since it’s Friday, thought I’d try something new.

You know…

Out-of-the-box-ish.

So put your kindergarten thinking caps on ’cause it’s time to play the game…

Put Pictures Into Words!!!

And I’ll be your host…

The talented knee pain expert…

from Lose The Knee Pain

Rochelle Gravance

Thanks…

Thanks very much.

OK players…

Are you ready to play

Put Pictures into Words!?!?!?

Here’s what you’re playing for:

Behind curtain #1 iiiiiiis…..

Not One, but TWO Brand New Knees.

That’s right players…

Just by playing the game correctly and following the game guidelines you could win your very own set of …

Brand New Knees.

That’s not all.

Tell them what else they get Johnny!

That’s right along with your two Brand New Knees we’ll throw in a jar full of Body Awareness!

Just rub on Body Awareness each morning when you wake up and stay fully aware of your movements and decisions all day long.

Long lasting Body Awareness won’t wear off like the competitors brands.

It sticks with you all day and keeps you feeling springtime fresh.

(Sorry…wrong commercial)

And now a word from our sponsor:

Blog pictures jumbled after hours of trying to fix them yourself?

Try the new and improved Blog Post Editor.

Cleans your blog posts up and makes you look great.

The new and improved Blog Post Editor can be found anywhere techies hang out.

Thanks, Johnny.

I’ll be getting Blog Post Editor for myself (very soon).

Ok…

It’s time to play…

Put Pictures Into Words!!!

Ready players?

Here’s your first challenge:

plus (+)

plus (+)

equals (=)

OK player #1…

Put Pictures into Words!

What are the correct words to the above images?

Answer:

Too much driving can lead to knee pain?

CORRECT!

Here’s Challenge #2:

plus (+)

plus (+)

plus(+)

equals (=)

Player #1…

Can you Put Pictures into Words?

Answer:

Sitting on a plane all day and at the airport can cause achy knees?

CORRECT!

Are you ready for Challenge #3?

Here it is:

plus (+)

plus (+)

plus (+)

equals (=)

Do you have an answer Player #1?

Answer:

Sitting at my desk all day, commuting and then going home and sitting on the couch all day without moving my body much might make my knees hurt?

You’re on fire, Player #1!

This one’s for all the money.

Here we go:

plus (+)

plus (+)

plus (+)

without adequate

equals (=)

For all the money, two Brand New Knees and a jar of Body Awareness…

What is your answer?

Ummm…

Even if I work out I might be doing repetitive activities and my muscles might be imbalanced and without enough stretching I might still have knee pain?

Couldn’t have said it better myself….

You are absolutely correct!

CONGRATULATIONS!

Well…

There you have it.

The conundrums and resolutions to your knee joint pain problems.

It’s up to you.

Will you take what’s behind curtain #1?

Or will you risk nothing and settle for what you have now?

Time to make a decision.

But first a commercial break.

From the makers of Dare Aspirin comes the newest form of joint pain relief:

Killer Pain Reliever

Guaranteed to kill your joint pain and other things too.

Side effects include (said in a really fast voice):

decreased appetite, nausea, vomiting, diarrhea, constipation, dizziness, rash, headache, drowsiness, fluid retention, leading to edema. The most serious side effects are kidney failure liver failure, ulcers and prolonged bleeding after an injury or surgery.

Hope you enjoyed my twisted delivery style meant for educational purposes only.

I also want to wish you the best of active weekends.

Talk again next week.

Get strong and stay strong (and take what’s behind curtain #1),

Rochelle Gravance

PS-What did you think of today’s post? Let me here about it in the comments section below.

PPS- This damn format keeps messing up my photos.  Still working on it.

Hey…

What’s the good word?

Did you like Friday’s Favs post?

If so, let me know and it’s quite possible we can make it a regular offering.

That is until I run out of categories.

Might need your help on it though.

So don’t be shy and let me know what you want me to cover by posting a comment with your suggestions.

So…

Busy, busy week.

Didn’t want to leave you hangin’.

And, since I get a lot of questions about workouts and which exercises are the best for battling knee pain, thought I’d give you a workout to try out.

Without further ado…

Here we go.

First things first:

Go over to:

http://kneepainworkout.com

and download the free video and go through the foam rolling, stretching and muscle activation exercises on the video.

If you already have the video saved…

You know what to do.

Now you’re warmed up and ready to hit it.

Workout:

Perform both exercises in each Super Set back to back without rest.

Perform 2-3 rounds of each Super Set before moving on to the next Super Set.

Rest 1:00 after completing each Super Set.

Super Set #1

Dead lift 8-12 reps

Push Ups max reps done with perfect form

Super Set #2

Body Weight Row max reps done

with perfect form

Plank :45 seconds

Super Set #3

Wall Squat 10-15 reps

Push Press 6-10 reps

Finisher:

Perform each exercise back to back without rest.

Rest 2:00 before completing 1-2 more rounds.

Mountain Climber :30 seconds

Single Leg Reaching Dead Lift 8-10 reps each leg

Side Plank :45 seconds each side

DONE!

There you go…

Done for you workout.

If your knee pain is unhappy when you perform the Wall Squat, be sure to push your knees out and keep them out as you descend and ascend into and out of the squat.  Push through the heels of the feet primarily and keep the big toes planted on the ground.

Hope you enjoy the workout…

Let me know about it by posting a comment or question in the comments section below.

Until next time…

Get strong and stay strong (and do your workout),

Rochelle Gravance

PS-More to come this week.  Just a small reprieve from my philosophical posts.  Talk soon…

PPS-Sorry about the photos being jumbled.  Can’t quite figure out the configuration.  I’ll get better with practice.

PPPS- Have you switched your tooth past yet to a natural fluoride free variety after last Friday’s info?

Funny thing happened to me last Friday.

I wrote a blog post consisting of several of my personal Top 5 Lists.

Turns out, you liked it so much I thought I’d do it again.

Top 5′s are your thing huh?…

Well, alright then.

Lets do it again.

This time lets change the format, shall we?

Lets go straight to the #1′s.

My favorite’s in the following categories.

And away we go…

Favorite Transportation:

Foot Travel

Favorite Time of Day:

Dusk

Favorite Flower/Plant:

Lupin

Favorite Season:

Fall

Favorite School Subject:

English

Favorite Place To Be:

Horseback in the Rockies

Favorite Movie:

Lonesome Dove

Favorite Engaging Read:

The Grizzly Maze

Favorite Smell:

Smoke from a campfire

Favorite Taste:

Saltiness

Favorite Toy:

Hoyt Bow

Favorite Feeling:

Warmth/Adrenaline (toss up)

Favorite Place to Sleep:

In my down sleeping bag on a cool, fall night deep woods with a breeze in the pines.

Favorite Drink:

METROMINT Chocolate Mint Water

Favorite Cure-All:

Moving the body, eating food that comes from the Earth in it’s “natural” state and stepping into Nothingness regularly.

Favorite Saying:

“I’m just sayin’…”

Favorite Contemplation:

Connection

Favorite Source of Protein:

Ursus Americanus

Favorite Bad Excuse:

All of them

Favorite Lasting Impression:

“Wow, I’m impressed.  That was actually an interesting conversation”

How’s that for a list?

Feel free to comment with your own answers to the above categories.

And don’t be shy to ask questions.

If you want to know my favorite ________…just ask.

If you want me to cover a particular topic…just ask.

Burning questions…ASK.

Alright, so listen…

I’m about to talk about something I’ve never talked about before in depth.

I began realizing how important this topic was earlier this week when engaging in a conversation with several of my clients.

I thought I better share this info with you too since I bet you’re struggling with it just as much and don’t even realize it.

Consider this my…
Favorite “Relatively Easy if You’ll Just Give It An Honest Shot” -”Thing You Can Do Today To Improve Your Health, Energy and Knee Pain Related Symptom”s:

How ’bout that title…

WHAT IS IT ALREADY!!!!!!

Sorry…

Got carried away with trying to figure out whether that title made sense or not.

It’s…

DRINK MORE AND MORE OFTEN

Wait!!!…..

Put down that can of Pabst Blue Ribbon and listen up.

Can’t turn you loose for a minute, can I?

What I meant was…drink more water.

Yes, water.

That tasteless, cold, bland fluid.

I get it.

But do you?

Not a long stretch to bet that you don’t.

Because if you did, that tasteless, cold, bland fluid would be down your hatch by the glassful every hour.

You’re dehydrated right now.

Yes, you are.

Yes, you are.

Doesn’t matter how many times you peed today.

What color was it.

Yeah, you’re dehydrated.

Because your pee should only be dark yellow the first time you use the restroom each day.

I know, but you’ll get used to it.

Doesn’t matter…bottom line is, you’re dehydrated.

How do I get in enough water each day?

Glad you asked.

I never drink cold water.

I have this inherent sense that cold water isn’t the best unless you’re extremely hot.  Even at that, room temperature will allow you to drink more water without experiencing the “ice cream” headache effect.

More water is what you need.

Room temp water is how I get more water in.

Hot water in the winter when it’s cold out.

First thing in the morning when I pile out of bed I head to the kitchen and drink 20 oz of water straight away.

Take a shower, get dressed and finish getting ready.

Eat breakfast.

Another 20 oz before I leave the house.

I’m 40 oz into my day before I leave the house.

I have another 20 oz cup filled with water that I take with me.

I drink that in the next hour or two.

Then I keep filling that cup and pouring it down the hatch as the day goes on.

Don’t wait until the end of the day to check your water intake and find out you’re short.

You won’t have time to make it up, you’ll spend the whole day dehydrated and you’ll disrupt your sleep getting up every hour to dump your bladder.

When I ask people how much water they drink each day the answer is something like this:

“Somewhere around 8 glasses.”

Then I ask:

“How many ounces is the glass you use?”

“When did you drink your first glass? How ’bout the next glass”…and so on.

You know that look that someone gives you when they’re puzzled?

Mouth slightly open, eye brows raised, big question mark branded into the forehead…

Don’t let that be you.

Use a 16-20 oz portable cup to measure your water intake so you know how much you really drink everyday.

Make that cup a glass or stainless steel container.  Don’t need any more pollutants.

Why should you be drinking so much water?

Because your body needs it is the short answer.

Or…

How ’bout this:

1. The body becomes acidic when dehydrated.

2. Acidity can and does rot away the body’s joints.

3. High acidity can and does lead to arthritis.

4. High acidity irritates nerve endings causing pain.

All of this according to F. Batmanghelidj M.D.

In addition, since cartilage is made of primarily water and has very little blood supply, water is needed to transport vital nutrients for damage control along with wear and tear.

Not enough water and repair and maintenance are delayed.

Cartilage wears down, arthritis shows up and joint pain is realized.

Get the picture?

If your body is short on water by as little as 20%, you’ll begin to become acidic and toxic.

You can experience muscle tightness and cramping.

Blood pressure drops.

Mineral balance is thrown out of whack which can cause you to become dizzy or pass out from very little exertion.

Your liver becomes toxic and overloaded.

A toxic, overloaded liver cannot process adipose tissue for energy production.  In other words, you won’t be losing body fat.

Seventy five percent of your body’s torso weight must be supported by water volume which is stored in the vertebral discs.  Want to wear your discs down and experience back pain too?…

Here’s more goodies to look forward to if you stay dehydrated:

Poor digestion

Constipation

Kidney stones

Depression

Problematic lymph flow

Shall I go on?

75% of Americans are chronically dehydrated.

It’s likely you’re one of them.

Just like moving your body, you gotta drink more water.

It just wouldn’t be like me if I didn’t mention water quality.

I’m not sold on bottled water.

I think if you filter your water the quality would be just as good if not better than bottled water.

I’m not sold on fluoride either.

Do you know what fluoride is?

It’s a waste product from the heavy metal industry.

Derived as a byproduct from things like pesticides, fertilizers, uranium, glass and iron among others.

It’s been used as an effective rat poison in the early 1900′s.

Many European countries have banned the use of fluoride…except the U.S.

Some scientists believe we put it in toothpaste and add it to drinking water more as a means to dispose of it rather than it being a healthy way to fight cavities.

My suggestion:

Stop using fluoride and start eating healthy so you don’t have to worry about cavities.

Check to see if fluoride is being added to your water source.

Hey, listen…

I gotta get off my butt and move around.

So you have a spectacular weekend and lets talk next week.

Adios…

Get strong and stay strong (and hydrated),

Rochelle Gravance

PS- What’d you think about this post?  Give it to me in the comments section below.  Thanks.