Category: Exercise

Creating A Schedule To Live Healthier

Living with a chronic disease is difficult. Living with a chronic disease, working a full-time job, keeping a relationship healthy, having a time to see friends, and everything else life requires is near impossible. It’s really easy to get overwhelmed by all of your time demands, which in turn leads to more stress, which leads to flare-ups and feeling sicker. Managing your time is crucial to keep yourself healthy. Here is an example of a schedule I make with some helpful steps I’ve learned over the years of living with a chronic disease:

  1. Create a Schedule, and KEEP with it! – It’s easy to create a schedule, but it’s even more challenging to keep to it. I usually have a general plan created the first of each week. My general week plan usually looks like something like this:
    1. 6:30 AM- Wake up and get ready (breakfast, morning emails, etc)
    2. 8:00-4:00-PM work my day job while making sure lunch is fit somewhere in between

Usually after work I have some flexibility to get some things done of my choosing like seeing my GF, working on MEDI+SWARM, going to the gym, and getting some time to relax. I know that getting at least 8 hours of sleep is crucial to maintaining my health. That puts my bedtime at 10:30 PM, leaving me with 6.5 hours to things that I want. I can have some flexibility on the order I do these items, so instead of saying the actual time I will be doing things, I plan on how much time I can spend on doing each item, like this:

  1. MEDI+SWARM work- approx 1-2 hours
  2. Gym- approx.1 hour
  3. GF/Relax/Dinner- 3 hours
  4. Everything else- .5 hr

Granted, I unfortunately don’t see my GF everyday so that gives me extra time to do various tasks and errands. I always make sure to eat dinner somewhere in between and to have regular snacks.

Whenever I create a schedule and list the tasks I need to complete I can usually always see time I can use to get them done. I know everyone’s schedule has different demands and availability, but always try to make some time for you to de-stress and relax.

Let me know what you think about my schedule, and what you do to manage your time 😊

Redefining The Future of Healthcare

Using MEDI+SWARM’s machine learning to better healthcare outcomes.

One of my passions in life is helping to create MEDI+SWARM. MEDI+SWARM is a social health network that connects people with similar health conditions into communities to easily allow them to see top-rated solutions for their condition, ask questions and get real answers, and to post helpful ideas. While there are quite a few “social health networks” MEDI+SWARM is unique in that it leverages modern technology like machine learning to actually learn from users and improve their health. For example, if in a community of Crohn’s Disease and Arthritis, a user says that by eating salmon it reduces their joint pain and Crohn’s Disease symptoms, and other users agree with this, then the suggestion of eating salmon to reduce joint pain and Crohn’s Disease symptoms is analyzed by our learning machine. Our learning machine will then analyze that statement to realize and identify the components in salmon to see if there’s something known to reduce these symptoms. Bingo! The system will realize Omega 3’s and the fatty acids in salmon are known to reduce these symptoms. This information is realized back to the user and to researchers. This is just a simple example of what the learning machine can do! Just imagine the information it can learn from people who actually live with chronic disease on a day-to-day basis.

Another incredible feature we are working on is the capability of using IBM Watson Health to help answer questions asked by users. Imagine the ability to ask any and all of your health questions to IBM Watson Health, who will then reference medical journals and other information to bring you a real answer. It’s like having the power of a physician at your fingertips!

While MEDI+SWARM is still in development we hope to launch into our Beta soon. If you visit the site today you’ll notice the site isn’t quite ready yet. We are working diligently to bring MEDI+SWARM’s Beta MVP to production soon. If you have any feedback on our planned features, or something you would like to see happen, please feel free to share your feedback as it’s much appreciated.

Dealing With Failures

Look, no one likes to focus on negative things, especially when it has to do with failure. Here’s the harsh reality of life–we all fail! Sooner or later it’s going to happen! Everyone fails at some point in their life, but how they react to failure tends to define who are they are.

Whether you fail trying out for sports, asking out your crush, or even for work, failing is nothing to be embarrassed and quit over. Look at Michael Jordan, who was cut from his sophomore, and then went on to be one of, if not the greatest NBA player in history. Okay, so what that’s an example regarding sports. What about real-life? Heard of Steve Jobs? He was fired from his own company after having a disagreement with the board about plans for future growth. I’m pretty sure some of you right now are reading this from an Apple device.

What sets apart amazing people like Michael Jordan and Steve Jobs was how they responded to failure. Instead of being too humiliated to try again, they learned what they did wrong and came back stronger than ever! Every last one of us can learn from our mistakes and failures and become better people!

If you fail, don’t give up. Keep pushing and trying and learn from your mistakes so you don’t make them again. You are smarter and better than you realize.

How I Lowered My Infusion Bill from $2,692 down to $5

Tips on using copay cards to lower your medical expenses.

Nothing is more stressful than opening a bill from the hospital and seeing that your life-saving infusion is going to cost $2,692 AFTER insurance—let’s just say it can cause a few gray hairs to come out of nowhere!

After trying Remicade (developed antibodies), Humira (body didn’t respond), Remicade again, Simponi (developed antibodies), I’m now taking Entyvio to which my body is responding very well to. I’ve been able to achieve clinical remission and I’m no longer steroid dependent. I’d say this is cause for celebration!

However, there is a downside—there are only two infusion centers in the state of Utah that currently provide Entyvio infusions and only one is covered by my insurance. The total for one infusion? $17,890.80. The average person on Entyvio requires eight infusions per year. That means over $143,126 in bills for one year for the average person on Entyvio. I hope you are making more money than I am, because there is no way the average person can come even close to affording $143,126 in hospital bills each year. Luckily, after insurance my bill is only $2,692.44 which isn’t horrible considering my max out-of-pocket is $9,000 for the year. $9,000 is still pretty steep, but it’s better than not having insurance.

What a lot of consumers don’t know is the majority of drug manufacturers provide financial assistance. For example, Entyvio offers Entvyio Connect, Entyvio’s Financial Assistance program, which limits caps the drug price to the consumer to only $5 per dose. My explanation of benefits from my insurance, which breaks down the hospital bill into line items and explains how much the insurance company will cover, shows that the pre-infusion medication of Benadryl and IV Steroid cost $139, IV Supplies cost $537, Laboratory Work $149.80, and Entyvio Drug expense of $17,065. My insurance covered all of the pre-infusion medication, laboratory work, majority of the Entyvio drug expense leaving me with a bill of $2,692.44.

Since I’m enrolled in the Entyvio Connect program my bill has been further reduced to just $5! That’s a savings of over 99% off my original bill with and without insurance. It really does a make difference using a co-pay card like the Entyvio Connect program to help lower your medical expenses. If you are taking a medication it is worth checking to see if the drug manufacturer offers a financial assistance program. These programs can help you save some serious money over the long-run.

Let me know your favorite ways to help lower your medical bills! Good luck and take care of your health!

New Year, New You!

*The only limitations in life are the ones you set for yourself*

It’s a new year, and that means the opportunity for a new you! One of the most common excuses I hear people say for not setting a meaningful resolution is that they’ll just break it. Now, this is a very understandable concern because chances are you will indeed fail and not keep your new resolution! However, just because you don’t keep your new goal doesn’t mean you’re not making progress and becoming a better person! Skeptical? Hear me out, and follow these simple steps:

  1. Make A Meaningful Resolution- Setting a goal that is unrealistic and unattainable will get you nowhere. In fact, it’ll probably make you feel worse about yourself. With that being said, how do you know if your resolution is a good one or not? Set a SMART goal! SMART is an acronym that stands for:
    S-Specific
    M-Measurable
    A-Achievable
    R-Realistic
    T-Timely
    If your goal meets the above criteria, then chances are you’ve created a meaningful goal. However, if your goal is to get the body of your dreams chances are you’re not going to fulfill your resolution. Don’t fret, if you’ve made a bad goal like the one above, it’s easy to transform it into a SMART goal and it’s never too late to do so. Instead of setting the generic, ineffective goal of getting into shape, let’s look at the smart way to do so! If we say our goal is to get healthier and we’re going to do it by exercising 5x a week for at least 30 minutes per session, we’ve now created a SMART goal. We can go through our checklist to make sure. Is this goal specific? Yes, we are going to exercise 5x a week for at least 30 minutes. Is it Measurable? Of course! It’s easy to measure if we exercised or not for at least 30 minutes! What about Achievable? Exercising 5x a week is no small task, but you can do it! Realistic? You bet, it’s only for 30 minutes 5/7 days out of the week. Timely? Our period for completing this goal is for the entire year. That’s a long a time and is daunting to almost everyone, so it’s better if we analyze our progress month to month. Can I exercise 30 minutes per day, 5x a week for this month? Absolutely.
  2. Learn Why You Fail! – Afraid of failing? Don’t worry about it. Seriously, don’t. The reality is everyone fails at some point in their life. Failure is a harsh reality of life. However, failing at something gives you one of the greatest learning opportunities. For example, if you aren’t achieving your goal of exercising for 30 minutes 5x a week, find out why. Whatever the reason, learn what you can do to resolve it. If you’re spending all of your free time watching TV instead of exercising, look at ways to combine the two. Maybe go to a gym and run a treadmill with a TV, or go to a cardio cinema. Learn why you are failing and find a way to fix it!

Let me know what SMART goals you have set for the New Year! Share your progress you make as you fulfill your goals. If you do fail, learn why and find a way to resolve it! Here’s the best year and you yet!

 

5 Tips For Exercising with Crohn’s Disease and Arthritis

Have Arthritis and/or Crohn’s Disease? Here are 5 Helpful Tips For Working Out

“A wise man should consider that health is the greatest of human blessings, and learn how by his own thought to derive benefit from his illnesses.” 
― Hippocrates 

While Crohn’s Disease and Arthritis have no known cures, there are several benefits that exercising regularly can provide for someone with chronic health conditions. Here are my top 5 tips for exercising with Crohn’s Disease and Arthritis:

1. Check With Your Doctor Before You Start

-Before you start your new workout regimen always check with your doctor to make sure you are healthy enough for exercise. I can’t emphasize how important this is, as you might be on a medication that makes you prone to lightheaded and/or dizziness which could possibly lead to a serious injury. Or maybe your body just might not be ‘healthy’ enough yet to start working out. Don’t stress over this and work with your doctor and medical team to create a target date to where you can begin a workout regimen. 

Remember; always listen to your doctor’s advice. It’s not worth working out if it could further worsen your health.   

2. Always Listen To Your Body!

-Now that you’ve checked with your doctor and you’re all clear to start working out, it’s important to listen to your body as you work out. If something hurts or doesn’t feel right then don’t do it! It’s important to push yourself, but be careful not to overdo it! 

If you are like me and have severe arthritis in your ankles and other joints, then it’s probably best if you stay off of the treadmill and away from other high-impact workouts. There is almost always a substitute for a high-impact workout. For example, if you are working on cardio instead of running/jogging/walking on a treadmill try swimming. Swimming is a great cardio workout that will target your entire body while building endurance! If getting in the pool isn’t your thing, try cycling. Just be careful not to add too much resistance!

3. Work Hard, But Work Smart. Your Body Needs It

-Unfortunately, the odds are pretty high that your body isn’t in the best shape due to your chronic health conditions. Don’t worry, remember Rome wasn’t built in a day and neither will your body be. If your body allows it try your best to workout 3x-5x per week. Always allow your body sufficient time to rest. 

I’ve found the best way to start my workout is by doing a light cardio warm up (usually cycling). This allows my body to get loose and ready for a more strenuous workout. I always vary my workout so I don’t work out the same body group more than 1x per week. This lets my body rest and reduces my chances for injury. For example, on Monday’s I will work out my chest muscle group. It’s easy to find workouts modified for people with Arthritis and/or Crohn’s by doing a simple Google search. Or you can talk to your gym and find a personal trainer who has experience helping people with Crohn’s Disease and/or Arthritis get a safe and effective workout.

Since you’re now burning up more calories, carbohydrates, and etc. it’s important your nutrition is helping you achieve what you want to accomplish. In addition to eating healthy, consider adding a protein supplement to help your body recover. I use Nature’s Best Isopure Natural Chocolate, it’s free from artificial sweeteners, gluten, and lactose all while providing 50 grams of protein, amino acids, and an amazing taste. If you’re interested, here’s a link describing the protein: http://www.theisopurecompany.com/product/isopurenatural.html As always, talk to your doctor before adding any nutritional supplements. 

4. Go Light And Easy On Flare Up Days

It’s given that some days will be harder than others. If you start having a flare up it’s important to take it easy and not overdo it at the gym. If you’re having a severe flare up then it’s probably best to stay at home and rest instead of trying to muscle out a workout. 

If you are feeling well enough to go to the gym while have a mild flare up, make sure to modify your workout so it doesn’t exacerbate your flare up. For example, if you usually do 30 minutes of cardio, consider reducing your cardio to only 10 minutes of light cardio. If you like to lift weights, use a much lighter weight than you are supposed to and increase the repetitions. 

If you’re having an arthritis flare up, make sure you are doing a workout that will not cause damage to your joints.

5. Enjoy The Workout “High”

It’s not easy working out and sticking to a regimen, but as you do make sure you take the time to enjoy it. Measure your progress and celebrate it! If you lose an inch off your waistline or gain an inch around your biceps make sure you acknowledge the progress you’re making! 

As you start to work out every day you should start to notice both physical and emotional benefits. After working out your body releases endorphins which make you feel great! After a couple of weeks at the gym you’ll start notice small changes: like you’re stronger, you have more energy, and etc.! As you continue working out your body will continue getting stronger and better each day! 

An under-rated benefit of going to the gym on a continuous basis is that you’re likely to meet other people who might have the same conditions as you and are also trying to become healthier. It’s always helpful to have friends and support group that can help motivate you to reach your goals, especially when you’re having an off-day. Make friends and help each other achieve your respective goals. Studies show working out with a friend can actually increase the likelihood of you reaching your goals while reducing the chances you’ll quit to just 6.3%* So go ahead, make friends and achieve your goals!

If you have a helpful tip for working out with Crohn’s Disease and/or Arthritis let me know in the comments. If there’s something more you would like to know about my workout routine, let me know and I’ll do my best to answer it. As always this blog is not intended for medical advice. Always consult with your doctor before changing your lifestyle. Thanks for reading, and leave me a comment and let me know what you think!

 *http://blog.codyapp.com/2013/07/30/workout-partner-motivation-exercises/

 

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