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.

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.

Hey, hey…

What do ya say?

By the way, thanks for all the comments on Friday’s Top 5 List post.

It was really cool to hear from all of you.

There were some interesting Top 5′s in the comments section.

You know where you can find me so don’t be shy to ask questions and comment.

It helps me to get to know you a little better so I can bring you the information you want and need.

This past weekend I logged quite a few miles in the woods.

It felt really great to get out there and move my body.

I got a chance to experience quite a few things on my Top 5 lists.

Chopped a bunch of wood.

Enjoyed a campfire every night.

Watched wildlife. (Had a run in with a black bear which was pretty amazing and a moment I won’t soon forget.)

Enjoyed stimulating conversation.

Dead lifted and hauled a bunch of logs to chop up for fire wood.

Ate beets, spinach, bananas, avocado, onions and mango.

I still feel the effects of living simply.

My body feels great and I’m way more relaxed.

I can’t tell you how important it is to move your body and eat naturally healthy foods.

Just as important is how much my stress levels dropped because I wasn’t worried and thinking about all the things I need to get done.

No noise pollution or over stimulation by the neon advertisements.

Just engaging in the activities that make it on my Top 5 list completely erased the stress for a day or two.

No aches, no pains just pure bliss.

I ate like a horse too.

AND, I didn’t gain an ounce of fat.

Know why?

It’s not because I’m special or have some secret formula that only fitness experts know about and refuse to share with the general public.

Nope.

It’s because I kept my MET’s up.

I guess I should explain to you what a MET is don’t ya think?

MET is an acronym for metabolic equivalent of task.

In other words, how much energy is being expending doing a particular task.

The more energy that is required to accomplish a task the higher the MET rating.

Name of the game is to engage in as many high MET tasks daily as possible.

Why?

Because you have knee pain.

AND, because being overweight made it on last week’s Top 5 Reasons for Knee Pain list.

Taking a load off those knee joints is going to reduce if not eliminate your knee pain.

Being overweight is also the Number #1 controllable factor for knee pain.

You lose the weight and your knees will be very thankful by aching a whole lot less.

So eating natural foods that your body knows how to process and engaging in as many moderate/high rating MET activities as possible every day HAS to be your number one priority.

Here’s a list of activities with their subsequent MET ratings to give you an idea of what to shoot for:

• Light-intensity activities can be considered 1.1 MET to 2.9 MET;
• Moderate-intensity activities can be considered 3.0 to 5.9 METs;
• Vigorous-intensity activities can be considered 6.0 METs or greater.

Physical Activity	MET
Light Intensity Activities	< 3
sleeping	0.9
watching television	1.0
writing, desk work, typing	1.8
walking, less than 2.0 mph (3.2 km/h), level ground, strolling, very slow	2.0
Moderate Intensity Activities	3 to 6
bicycling, stationary, 50 watts, very light effort	3.0
calisthenics, home exercise, light or moderate effort, general	3.5
bicycling, <10 mph (16 km/h), leisure, to work or for pleasure	4.0
bicycling, stationary, 100 watts, light effort	5.5
Vigorous Intensity Activities	> 6
jogging, general	7.0
calisthenics (e.g. pushups, situps, pullups,jumping jacks), heavy, vigorous effort	8.0
running jogging, in place	8.0

This is by no means a complete list.

In addition, depending on the size of your body mass and the level of your physical conditioning, the MET rating may be lower or higher for each of the above activities.

The idea is to include plenty of moderate MET rating activities in your daily routine with one or two vigorous MET rating activities every day or every other day.

Remember, the higher the MET rating of a particular activity the less time spent doing that activity is to be expected.

High or vigorous intensity MET activities require more energy so the duration will decrease.

The reason working out is so popular these days is because we don’t do enough moderate and vigorous MET rated activities like we did when we were kids or in past generations.

Everything seems to revolve around a computer, desk, email, cell phones, television and commute time.

And, if you think a lack of moderate and vigorous rated MET activities is just a matter of losing weight…think again.

When the University of South Carolina researchers measured MET related movement and activities in men, they found men that spent more than 23 hours a week sitting increased their chances of sudden death as a result of heart disease by 60%. 

Ladies, this information applies to you too.

Think about how many hours you spend each day sitting.

Commuting, at work in front of your computer, watching television, eating at a table etc.

The hours accumulate very quickly.

And when you have knee pain, the less you move (even though it may hurt to move initially)…

• The more inflexible you become
• The weaker your muscles become
• The easier it is to gain weight
• The harder it is to lose weight
• The more you struggle with balance and coordination
• The greater the chances of developing a chronic disease
• The more likely you are to develop and maintain chronic inflammation which can and does lead to arthritis
• The greater your frustration and subsequent stress levels

…and the list goes on.

Those realities are every reason to get your body moving as much as possible (make it possible by making it a priority) even if knee pain has a strangle hold on you.

You know what I tell my clients when they complain about their weight plateauing, their energy levels being less than satisfactory or their moods throwing them into self defeating behavior?

MOVE YOUR A$$!

That doesn’t mean workout more.

That means keep up with your workouts and just move more in general.

Have fun.

Go Play.

MOVE!

You know what…

I gotta get up and move before I start feeling the repercussions of sitting for too long.

You have a job to do too.

Get moving and I’ll talk to you tomorrow.

Have a wonderfully active day.

Get strong and stay strong (and move your body),

Rochelle Gravance

PS- There’s a place if you scroll down where all the cool kids hang out and talk about really interesting stuff.  That place is called “Comments”.  Meet me there and we’ll chat.

It’s FRIDAY!!!!!!!!!!!

Hot dang…

Lets kick off the weekend with some fun.

Not everything has to be so darned serious.

Knee pain this and knee pain that.

How ’bout just throwing something out there and seeing what sticks.

This post is all about Top 5 Lists.

That’s right.

My 5 favs in no particular order.

Here we go…

Top 5 Favorite Veggies:

1. Onions

2. Kale

3. Leeks

4. Beets

5. Spinach

Top 5 Favorite Footwear Choices:

1. NONE!

2. Vibram 5 Fingers

3. Olukai Leather Flip Flops

4. Ariat Crossfire Bloodstone Square Toe Western Boots

5. Meindl Perfekt Hikers

Top 5 Favorite Fruits:

1. Nectarines

2. Berries (all of them)

3. Mango

4. Melon (all of them)

5. Avocado

Runner up: Bananas

Top 5 Favorite Exercises:

1. Dead Lift (no comparison)

2. Push Ups (especially Decline, Around The World and Hindu Push Ups)

3. Kettle Bell Snatch

4. Chin Ups

5. Monster Walk to Side Plank

Runners up: Kettlebell Windmills, Barbell Cleans,Renegade Row, Swimmer’s Lat, 1-Arm Dumbbell Row

Top 5 Favorite Things To Do:

1. Archery (no question)

2. Pack trips into the Rocky Mountain High Country

3. Engage in stimulating conversation

4. Read/Research

5. Work in the yard/Pull weeds/Chop wood (sorry, couldn’t pick just one)

Top 5 Favorite Quotes:

1. “The more I know, the more I realize I don’t know.”

2. “To achieve anything, place attention on the intention.”

3. “Tangibles grab the eyes.  Intangibles grasp the soul.”

4. “Possibility creates emergence.”

5. “Everything is connected.”

Runner up: “I’m just sayin’…”

Top 5 Favorite Things To Watch:

1. Discovery Channel’s Shark Week

2. Northern Exposure

3. Wildlife

4. PBS Specials/Documentaries

5. Campfires

Top 5 Things I Can Do Without:

1. Unconsciousness

2. Complaining

3. Power Trips

4. Passive Agressiveness

5. Unreliability

Runners Up: Inability to acknowledge accomplishment/Self Defeating Behavior/Unwillingness/Too much rain, not enough sun/Sitting too long/Inactivity

Top 5 Favorite Characters:

1. Bugs Bunny

2. Doc Holliday

3. Bart The Bear

4. Chief Joseph

5. Crazy Horse

That was fun.

My apologies to all the favorites I left out and will remember later.

I guess I just can’t help myself sometimes.

I intended this post to be an out of the ordinary reprieve.

And yet, it seems as if a Top 5 knee pain related list should be mentioned.

Take note of the following list.

I bet you’ll find that most knee pain is preventable and curable.

Catch you on the flip side.

THE TOP FIVE REASONS FOR KNEE PAIN

AGE- As we get older we tend to be less active and begin to lose muscle, tendon and ligament strength which places more pressure on the joint causing pain.

OBESITY- Weight gain and inactivity go hand in hand and are a recipe for knee pain.  Getting the weight off will reduce the stress, wear and tear on your knees.

GENDER- Knee pain can often be a bit biased.  Women will sometimes suffer more from knee pain due to various factors including, but not limited to, imbalances in muscle surrounding the joints as well as the angle of the upper leg bone as it descends from the hip.

HEREDITY- If knee pain runs in the family, it’s possible you may be next in line.  Proper exercise is crucial to keep you pain free.

INJURY OR OVERUSE- Taking a hit to, banging or twisting the knee are common reasons for knee pain.  What may not be understood is that knee pain can be caused by improper, overuse movements.  Fortunately, this is one of the easiest causes of knee pain to conquer.

After examining this list, I’ll bet you can find one or more reasons for your knee pain.

Have faith because hope is on the way.

Recent research has suggested that being overweight and inactive produce the majority of knee pain symptoms.

If you are at the age where you and your friends are all complaining of knee pain, you can help prevent your own by taking the following steps:

Lose weight:

One study found that people who are overweight with knee osteoarthritis decreased disability after decreasing their weight by just 5 percent over a period of 120 days.

For some, that can be as little as 10 pounds.
Exercise more:

Strong evidence supports exercise, such as strength training, for knee osteoarthritis.

A recent study showed that exercise reduced knee pain and helped participants move around more easily.

The benefits of exercise were similar to those from non-steroidal anti-inflammatory drugs (NSAIDs).

Dangerous pills…YUCK!

There you go.

Now, what are you going to do about your knee pain?

One thing that must be mentioned before letting this Top 5 List lie, is that you will find very shortly a New Top 5 reason for knee pain.

It’s upon us now but not on the list quite yet.

Why?

Because research takes a while to process and seems to be a bit behind.

Wanna know what the new Top 5 reason for knee pain is?

If you’ve been following this blog you’ve heard me mention it.

Over and over and over again.

New Top 5 Reason For Knee Pain:

Sitting/Inactivity

What’s that tell you?

Get off your butt and move your body.

And I don’t mean just working out.

MOVE!

Walk, mow your lawn (with a push mower), pull weeds, chop wood, volunteer to clean up a forest, public park or roadside, offer to help your elderly neighbor around the house, take up a fun activity, plant a garden, dance, play with your kids (and get their butts moving too), check with the forest service for tree planting opportunities, use your brain and imagination to come up with stimulating options.

It’s up to you.

I am merely a messenger on a mission.

Receive the suggestions and implement the actions.

Now, get out there, move and have fun already.

From me to you…

Have a wonderful weekend.

See you next week.

Get strong and stay strong (and active),

Rochelle Gravance

PS-I’d love to hear from you with your Top 5 lists.  And, any suggestions that you’d like to hear about for future Top 5 lists.