Here are some simple steps to make that happen. You may want to consider following all of these, or selecting those which best meet your needs.
1 Put your thinking cap on. Decide what kind of workout or workouts you want to help you reach your goals. If you’re simply not sure, you can contact us for help and suggestions.
2 Make a plan. It’s obvious, of course, but a workout only helps when it is used. Plan when, where, and how often you will do your workout.
3 Make your purchase. Once you have done this, be sure to download all elements of the workout. For the vast majority, we provide text and audio descriptions. Following these will help to ensure that you are doing each exercise correctly.
4 Talk to us. You can reach us via our website, on FaceBook, or Twitter. When you follow us on social media, you will receive items we find motivational and helpful.
5 Listen too. We have a bimonthly podcast and a weekly blog. While not every topic will resonate with you, we think there’s enough to keep you inspired on your journey to improved health.
6 Reach out. We have an email list where you can interact with others of our community. You can chat about particular workouts, or any health-related topic of interest to you.
If you have additional tips, or you’d like to share a success story with us, please let us know. We’d love to hear from you!
]]>Recently, I was talking with a new friend and somehow we got on the subject of rebounders. I told him how much the noise bothered me, and that I was experiencing some balance and joint challenges. It turns out that he teaches rebounding and he invited me to his house to try one out for myself. He was confident that my fears would be resolved. He was right.
My husband and I arrived at his house where he had a big room set up with different rebounders. He took me to one that was larger and had balance bars attached. I felt completely secure and the best thing of all was that it was virtually silent.
When I stepped up and began gently bouncing, I began to laugh like a kid. My joints felt just fine. He took me through several different moves while standing up. Then, because of my curious nature, I sat down and began bouncing with my arms creating the motion. It was a complete body workout. Naturally, I couldn’t stop there, so I laid down on my back with my feet up in the air and began experimenting-from that position. What fun!
This brand of rebounder is Bellicon®. https://www.bellicon.com/us_en
I am going to get one for my birthday. My plan is to put it near the kitchen and living room so I can hop on while things are going on around me. Also, my Amazon Echo is there so I can play good bouncing music.
This rebounder is not cheap. It is an investment like a good treadmill or stationary bike. The beauty of the rebounder is that it is weight-bearing like a treadmill but not at all jarring on the joints. In my research, I discovered that rebounding is great for weight-loss, muscle building, balance, and coordination. This particular brand uses bungie cords instead of springs. There are different sizes and strengths which allows for larger or smaller people. It is also collapsible and can be propped against a wall to get it out of the way. I am excited! Can you tell?
My plan is to play with it a while, then I will get back to you in a few weeks. i will be sure to talk about it in an upcoming podcast.
You can also follow this story on FaceBook. we will also be talking about it on our e-mail listserv.
Good health to you,
Mel
Living with vision loss can also mean living with anxiety. This I know.
There were a lot of things I took for granted when I was fully sighted. Being able to see who, or what, was around me was one of them. Not having the ability to do a visual check of my surroundings has been a difficult adjustment for me. The feelings of uncertainty, fear, and loss of control can ramp up my newfound anxiety to the level of panic in a matter of minutes.
I remember the first time panic swept over me. I had been legally blind for about a month (2013), and trying desperately to handle it like a boss. Yeah, this blind thing was NOT going to interrupt my life. Nope. Not lettin’ it, just like a boss.
Anyway, I was shopping with my daughter, in a very busy department store. She wanted to go look at something in another part of the store, and I said okay. I told her I would stay where I was and wait for her. As people (whose faces I can’t see), walked by me, around me, and bumped into me. I could feel the anxiety creeping in. The minutes felt like hours as I stood there by myself. Tears welled up in my eyes, my heart began to race, my hands were shaking, and my breathing was a bit erratic.
I began to set off all the mental fire alarms as I started overthinking…”where is she? Why is she taking so long? Maybe I should go look for her. I can’t do that, I’ll get lost. I wouldn’t know which person she was anyway. What if she doesn’t remember where I am? I should have gone with her. I can text her…. Shit, I have her phone. Is she lost? She’s 14, I’m sure she’s fine. I hope. OMG, this is my life now. I hate this. I can’t do this. I’m trapped here. I need to get the f*ck outta here!”.
As I was succumbing to the feelings much like a lost little girl, I heard “Hey mom, do you like this…(she paused), Are you okay?”.
“NO. We need to leave right now!”. So, we did.
That was my first panic attack. I was a hot wreck of a mess. I had no control over my emotions as I stood in the store. A store I had been in many, many times before I lost vision. What the hell just happened to me? I was crumbling. I felt totally defeated. I only knew one thing. This was my vision loss’s fault. I was caught in It’s trap and It had stripped away my confidence, courage, and control. At the same time, it filled me with stress, self-doubt, and a super sized scoop of fear. Not only did I have to deal with the vision loss, but anxiety too.
Unfortunately, the kind of panicky incident I described above, was the first of many since losing my vision.
I know prescribed medications can be very useful for generalized anxiety and panic disorders. If meds work for you, fantastic! I’ve been on anti-depressants and anti-anxiety medications a few times in my life and if they do the trick, then take as prescribed under the care of a your doctor.
There are other things you can do if you’re trying to avoid prescription meds. I have adopted some natural ways to keep my anxiety at a manageable level and sometimes undetectable.
HERE ARE 5 THINGS TO DO WHEN ANXIETY WON’T LET GO OF YOU
1) EXERCISE
20 to 30 minutes of exercise can reduce your anxiety level. If you’re really anxious, hop on a treadmill, lift some weights, or walk & talk with a friend. Releasing that nervous energy will allow you to feel calmer when you’re done.
2) EAT SOMETHING
Many times people get more anxious and agitated when they are hungry. When you get an anxiety attack, it may mean your blood sugar is dropping. The best thing to do is to have a quick sustaining snack. Something like a handful of almonds, or a fruit & nutt bar, or a piece of dark chocolate, along with a glass of water or a nice cup of hot herbal tea. Keeping healthy snacks on hand at your home or office, can keep you from getting “Hangxious”!
3) STOP CATASTROPHIC THINKING
When you’re ambushed by anxiety, your mind goes to the awful – paralyzing – most horrible scenario and the possibility that it will happen! At that point, you are “catastrophizing” the situation, (like what I did in the department store with my daughter). You first need to learn to recognize when you’re drowning in this type of thinking. Once you can do that, you can stop it, breathe, get some fresh air if possible, perhaps talk to someone you trust, and get back to reality before your mind spins out-of-control. Chances are a catastrophic outcome is a lot less likely than you think when you’re consumed with anxiety.
4) LOVE SOME LAVENDER
I have heard that the intoxicating aroma of lavender is like an “emotional anti-inflammatory”. It is calming, relaxing, and can help reduce stress, anxiety, and insomnia. Here are a couple of ways to use the oil. Put a few drops of lavender essential oil in a diffuser to infuse the air in your home, (I have one in my bedroom). Place a few drops between the palms of your hands, rub together, and inhale deeply for a calming affect. A few drops can be placed in the shower or bath for a relaxing bit of me time. Lavender candles, lotions, and hand soaps are nice too.
5) JUST BREATHE
Yoga breathing has been shown to be effective in lowering stress and anxiety. Years ago, Andrew Weil, MD, introduced a classic yoga breathing technique he calls the 4-7-8 breath.
Here’s how to do the “4-7-8 breath” technique:
Just so ya know… I still fall into the grips of high anxiety from time to time. Especially when I let vision loss hold me hostage. I suspect anxiety may always be a part of my life from now on, but, at least I have, and now YOU have, some things to do when anxiety has a hold hold of me…or you!! Stay strong. And, If all else fails, there’s always chocolate martinis! xx
Visit Maria Johnson's Girl Gone Blind Blog to check out her posts.
]]>If you’re on a quest to find out what’s in your favorite cracker, or what healthier options might be available, I can’t recommend the Directions for Me site highly enough. They have a multitude of products, and it’s easy to find directions, preparation instructions where applicable, and serving sizes.
If you want to get information on some of the crackers rated highest for healthfulness and taste, Consumer Reports recently published The Healthiest Crackers for Snacks and Parties and Eight Healthy Cracker Toppings to Try This Holiday Season. Some of these sound so decadent or just plain different, I can’t wait to try them for myself.
Another strategy that works for me when I want a larger amount of crunchy topped goodness than I know I should have is to mix it up a bit. I’ll have some topped crackers, and will also add the same or different toppings to cucumber slices. They’re roughly the same size, give me that satisfying crunch, and provide a healthier option.
If you have healthy ways to enjoy crackers and toppings, we’d love to hear from you. Use the form on our website to be in touch. Happy, healthy snacking!
]]>I wanted to bring up a stress reliever that has been helpful to me. That is living with an animal. I know that many users have dog guides, and I had one in the past. But my husband and I have also done some work as foster family for a Labrador retriever rescue group. We had a dog who was named Lula for a few weeks. She was a lovely dog, big for a female lab, very low key and gentle. No jumping on you, no silliness. She was a reserved dog, and I was not sure I would warm up to her, but in just a few days, I was praising her to anyone who would listen for her reserved but gentle spirit. She found a good home last week. It was sad to see her go, and I cried some, but I was also glad that we could do this small service for her. It beat the other way of losing a dog hands down. Having Lula also helped me recover from the grief of losing our last dog, who died of cancer of the mouth in the fall.
Living with an animal can help relieve stress. Animals love unconditionally, and they always seem to forgive your infractions, like the times you were not fair to them or over-punished them for a small misdeed. Brushing a dog is a soothing activity, at least it was with Lula, who always stayed still for the whole thing and waited for me to tell her how pretty she looked.
I read a couple weeks ago that people who have dogs often have lower blood pressure than those without them, and the same could be true of cat lovers. It is so wonderful to just sit with a cat and purr together, forgetting world affairs, problems at work, the tv, the phone, and social media. Animals can also help people with cognitive problems in their socialization, whether they be kids with disabilities, seniors with dementia, or just stressed out, overworked people.
I hope everyone here on this list who loves animals has one in their life, at least a part-time one to visit. Loving and caring for an animal can help with stress and sense of well-being.
Perhaps the same is true of those who care for plants.
]]>The Eyes-Free Fitness® Interval Training Level One was designed to introduce this method to beginners. The intervals are 50 seconds with 10 seconds rest between intervals. Each activity is different. Often in an interval workout there are 5 to 10 exercises that are repeated several times. We decided to make all the exercises different. There are a couple of warmup intervals and then it moves into the exercises that enhance strength, coordination, balance, and stamina. This program is not a high impact program. It is easy on the joints and there is no getting down on the floor. It is possible to make it a “higher intensity” workout by moving faster or by putting more energy into each movement. This one is designed to be adjusted for your fitness level.
Interval Training Level One is a little different from our other programs. We wanted to introduce moves that build coordination which meant that more verbal cues were needed to fully understand each exercise. I didn’t want the actual program to get monotonous over time, so we made two parts. The learning section is called Learn The Moves. It takes you through each movement with words and music. Even though this file is meant for practice and learning, some of our customers are using it as their actual workout until they get the hang of it. This is one long file. We also broke it up into smaller files, with one description per file, so you can access it in the way that works best for your needs. As always, there is a text file included.
We also created the actual workout which has very minimal cues. This may take a little getting used to if you are familiar with our other workouts. If you go through the Learn The Moves section a few times, you won’t need that file anymore. You will be able to run through the workout without so many words that are no longer useful.
Now that we have the Eyes-Free Fitness® app, you have another choice for purchasing the workouts. Everything you need is on the website or in the app. You can decide which platform works best for you. My goal is to make fitness as accessible as I possibly can, for as many people as I can.
Here is a direct link to the app in iTunes. If you are searching for the app it is best to use the word BlindAlive with no space.
This is a complete workout and it only takes about 30 minutes start to finish. If you have questions or need help ordering, you can contact us using the form on our website.
Good health to you,
Mel
I get so caught up in answering these questions just before the new year begins. I like to be ready to step out with enthusiasm -- usually the first Monday of the new year. I like to start everything on Mondays. We all have our quirks. That means this year is special since it begins on a Monday. How perfect is that? I get to start right away.
This post is being written 3 days before January 1st. This is the time I like to answer these questions, but they are useful anytime. They get revisited all along the way. I thought you might be interested in my process. Maybe you can take from it what works and use it as a base for creating your own place to go.
#1. Set the scene, make quiet time, and choose your favorite method of taking notes.
A large chunk of time is essential. I recommend no less than three hours. I prefer three days but that is not always realistic. Carve out your time and set it in stone. Tell your family, friends, or whomever needs to know that this is my time and interruptions are not an option. Do whatever it takes to make it happen. You deserve it and you are entitled.
Next, find a way to record your thoughts. I assure you that you will have plenty that need documenting. Speaking or writing your thoughts makes them more real. You will need them for the sake of accountability later.
Finally, find or create your spot for reflection, meditation, or deep thought -- whatever words you like. The idea is to be comfortable but not where you are likely to fall asleep. I like to sit on the floor where I have a space dedicated to daily meditation. There are no rules here. Just find a spot and claim it. Don’t let it go until you are complete.
#2. Sit down and get quiet.
You do not need to be a master meditator to settle into breathing and to become aware of yourself. No need to concern yourself with All that stuff out there. This is valuable time. It is the best gift to give yourself and all those you love and who love you. Slow down. Feel your breath and your heartbeat. You can place your hand over your heart if you can’t detect it. This will ground you in yourself. Take a few minutes to settle.
#3. Here is where the real fun begins. Get out your notetaker and put at the top a question that puts you into the future. It can be anything. I like, “How do I want to feel about myself this time next year?” Or maybe, “Where do I want to be this time next year?” What do I want to be able to do this time next year?” What do I want to be proud of when looking back?(if you have a question that is on top for you, put it in)”
Once you have your question, allow the answers to bubble up. Do not sensor them. Write them down. The idea is to project yourself into the future. Feel yourself there doing and being exactly the way you want it to be. Really get into the details. The feelings are what will pull you forward to meet them. Imagining is a powerful tool. Spend as much time with this as you want to. The more you get into it, the stronger your impulse will be to bring it to fruition. Everything that has been created was first imagined. Imagine yourself just as you want to be, then move toward it.
#4. Now that you know where or how you want to be this time next year, it is time to ask yourself, “Why?”
Settle back and ask yourself, “Why do I want this so much?” Record or write the reasons down. Think of all the reasons. Once again, no censoring. Let them rise up from within. Feel them deeply.
Fill in the blank. I want to reach this place (name it) so that I can blank.
Knowing why you want to achieve this goal will keep you going when the path gets rocky. Revisit what you have written or recorded several times during the year. Every day is not too much. Keeping your goal in your emotional field will make it more likely that you will get where you are going.
#5. Here is the part you are probably dreading. There is no need to dread anything. If your goal is not too outlandish, you can reach it one choice at a time. The key is to say, “yes” if the choice moves you toward your goal. Just say, “no” if it doesn’t. Sounds easy doesn’t it? Actually, it really is that simple. When the choice feels like a hard one, remember your “why”. Imagine yourself where you want to be. Make the choice that is in alinement with your idea of your future self. I access the warrior part of myself. I don’t like using fighting terms but in this case it helps. I tell myself, “Nobody is going to stop me!” Get out of my way because I will get to where I am going and nothing can stop me, not even my own mind and emotions!” It is all about being aware. Ask that voice inside of you that knows the best choice to wake up and speak louder! It is your job to listen and take action. Action is the only way you will get where you say you want to go. It is simply one choice at a time. Decide where you are going, step out into the path, and make one good choice after another. When it feels hard, remember how you will feel this time next year.
May all of us have the year we imagine for ourselves.
Good health to you,
Mel
And of course, we dug deep and challenged ourselves to bring you interesting content on this blog. We could not have done it without our fine guest contributors, and our community, who wrote in with topic ideas. So here, in the spirit of the New Year, are our top ten blog posts from 2017. We hope you will find something here that inspires you. If you’ve read them all before, maybe one of them will spark in you the desire to renew a commitment you made when reading it.
10 Announcements of new workouts tend to generate a flurry of comments and questions, so we try to explain everything about one of our new workout bundles: Strengthen for Balance
9 Mel talks about revamping her mornings in a post at the start of the new year called Creating a Truly Good Morning.
8 I share my initial experiences with a dear friend of mine in: It Can’t Be a Stroke
7 There’s more to Blindness and Walking Correctly than you might think, and this article outlines all the particulars.
6 Based on responses from our readers, Mel’s post on Blindness, Self-Confidence, and Being Enough struck a resounding chord with many of you.
4 The post: Eyes-Free Fitness has a Barre Method Workout for People Who are Blind sparked lots of interest, questions, and a second post on the topic.
3 For those whose blindness is caused by glaucoma, there are things to take into consideration when exercising. Mel’s entry on Exercise Programs for People with Glaucoma will give you all the information you need to exercise safely and effectively.
2 For those with diabetes, regular exercise is crucial for promoting health and controlling blood sugar. Mel explains more and tells us How to Exercise with Diabetic Retinopathy.
1 Our most popular post of 2017 answers the question: How do Blind People Exercise? We hope that those searching for the answer to this question will find the resources and information they need on our site.
All of us at BlindAlive would like to wish each of you a healthy, happy, successful New year that is full of all the things and people you love most, and the best to you in 2018!
]]>For most people, the holidays add a few pounds and cause some discomfort when putting on dress clothes for the yearly office party--a situation that can be rectified by a trip to the local gym on January 2, along with a New Year's resolution to get healthy once again. For a person who deals with diabetes, however, the problem is a bit more complex.
Many of the holiday treats that we all love to partake in bring with them unwanted carbs, causing a diabetic's blood sugar to soar into the stratosphere, not to mention other unwanted ingredients such as high amounts of sodium that further impede a person's ability to live a healthy life. So what is a person with diabetes supposed to do? Avoid all of the holiday foods around them? Not at all. It is important, however, for a diabetic to make some wise choices as to what, and how much, they will eat. Below are some suggestions for navigating the holidays as someone with diabetes and a visual impairment.
Counting the Cost: Resources for Healthy Choices
In the year and a half since I was first diagnosed as a type-2 diabetic, I've been constantly surprised at just how inaccurate I can be when it comes to estimating how many grams of carbohydrates (carbs) are in the food I am about to eat. Does that tiny little donut really contain 58 carbs--almost the amount allotted for an entire meal? Can I really have four peanut clusters as a snack for only 15 carbs? What I need is a way to keep myself accountable and get the straight scoop on what I am really putting into my mouth. For me, an invaluable tool is MyFitnessPal. This "free calorie counter, diet tracker, and exercise journal" has both a website and iOS app that are easy for me to use.
MyFitnessPal also has an app on the Google Play store, but I have no experience with using it. With MyFitnessPal, I can easily look up information for my favorite foods in order to find out how many carbs, calories, and grams of sodium a food contains. I can enter my weight as well as exercise information into the app, and set weight and exercise goals for myself.
At times, stopping what I am doing to enter information into MyFitnessPal is tedious, and I don't always maintain records as well as I should, but the app and website are there when I need them. MyFitnessPal is free, with purchased upgrades available to, among other things, get rid of advertising.
A quick book search on National Braille Press's website turned up several books relating to healthy recipes including a book on desserts for those with diabetes, as well as a carb counting reference. For those like me who enjoy a good reference book and don't always want to fiddle with an app, a good book might be an excellent tool to add to your arsenal. NBP offers books in hard copy and electronic braille, as well as books in electronic formats including Word and DAISY.
Finally, In the August 2016 issue of AccessWorld, I reviewed the I.D. Mate Galaxy from En-Vision America, a stand-alone device that scans product barcodes, and reads packaging information aloud to the user. At over $1,000, this product is a significant investment, and many will prefer to use an app on their smartphone for this purpose, but I have found the Galaxy to be a wonderful tool to help me make healthy choices when it comes to eating at home.
You Can't Sit Still and Stay Healthy
I once had a nutritionist tell me that everyone should eat like a diabetic. In other words, being healthy is something we should all strive for. If it is true that we should all be healthy eaters, then it stands to reason that we should all get plenty of exercise. This is especially true for someone who is diabetic. Holidays can certainly bring both negative and positive stress to a person's life, and exercise can help reduce that stress, lowering blood glucose levels, and improving heart health, just to name a few benefits. In the June 2017 issue, AccessWorld featured BlindAlive, a website created by Mel Scott that provides exercise programs tailored for blind and visually impaired people. Along with easily understood exercises, BlindAlive offers podcasts and blog posts on a variety of health topics, healthy eating being chief among them. While diabetes may not always be mentioned specifically, any diabetic with a visual impairment will certainly gain something from paying frequent visits to this site.
Taking Extra Steps: Medication and Diabetes Management for People with Visual Impairments
In the February 2017 issue of AccessWorld , I chronicle the start of my journey into managing diabetes as a blind person. In that article, I talk about my use of oral medication to treat diabetes. The Prodigy Voice from Prodigy Diabetes Care is still the blood-glucose monitoring device I use today, and I currently do not need to give myself injections of insulin. I spoke with a blind person who uses insulin regularly for this article, however. In answer to my questions, she told me that she uses insulin pens that she disposes of when they are empty. Each pen contains 300 units of insulin, and she is easily able to give herself the correct dosage of insulin by counting the clicks that are easily detectable--one click for each unit of insulin. When the pen is empty, no more clicks are detectable. Pens are used until they either run out of insulin, or there is not enough insulin left for a full dose. She is able to count clicks to determine how many units of insulin are left in a pen, and a new needle is used each time an injection is given. She does not prefer one brand of insulin pen over another, and has no trouble counting clicks with any of the pens she uses. Since it takes both hands to hold the pen and inject herself, she finds it easiest to use her abdomen as the injection site.
In the article mentioned above, I also mention talking blood pressure monitors. I do not have experience with these, but talking blood pressure monitors are still available from the sites mentioned in that article.
Final Thoughts
Nobody wants to be the person at the party who can't have any fun. Fortunately, even as a diabetic, you don't have to fit into that category. There may be some foods that just aren't healthy, and you may opt to either turn them down altogether or find healthier options. In other cases, portion control may be a perfectly valid option. Whatever route you decide to take, there are plenty of accessible tools to assist you as a blind person in making an informed decision. With that in mind, have a happy, healthy holiday season!
]]>Every year at this time I spend several days in reflection of the past year. My journal is pulled up and I read it all the way through. If you have ever done this, you know it can be embarrassing. It also shows me to myself. Sometimes I am even proud of what I have accomplished.
I could take this blog in many directions but I am going to try really hard to keep the focus on where I am in relation to BlindAlive. That shouldn’t be too difficult since my four year old company weaves in and out of my thoughts almost all the time. Writing this helps me tease out where I stop and the company begins.
Where I am now is a place I have previously visualized in my mind. In this exact moment, I am sitting on a bed with Jingles my guide dog cozied up beside me. This is my home office with studio microphones, lights, and lots of tape on the floor so I know where to place them. I intended to create an office for myself this year and it happened. It is well known that if an intention is solidified in your mind, it is very likely to occur. I didn’t know exactly how it would manifest, but with much help, it turned out just right.
The biggest accomplishment happened exactly three weeks ago when the Eyes-Free Fitness® app hit the app store. It was Thanksgiving Day when an e-mail landed in my Inbox saying, “Congratulations From Apple! Your app is in the app store.” I was crazy with excitement! My husband laughed at me for laughing so hard. We pulled out a bottle of bubbly to celebrate. This was something I have been dreaming about for over two years. This too was a solid intention held by Austin Seraphin, our app developer, Chris Cox, our web developer, Lisa Salinger, Director of customer support, details and sanity, and Nicolay Kreidler, business coach and motivator. All of us needed to hold this intention together in order to see the app in the app store by the end of this year. We did it!
This year has also seen the creation and production of several new programs such as the Balance Series, the foam roller workout: Let’s Get Stable, and The Whole Body Stretch. There will be one more announced in a week. It has been a satisfying year over all.
Where am I going?
Well, I can’t tell you exactly where I will end up but I have some strong intentions. My goal is to create more programs of different types which will help all of us reach our own personal goals. I plan to continue improving the Eyes-Free Fitness® app. I plan to reach many more people who might have the desire to gain confidence, strength, flexibility, and trust in their own bodies. I want more than anything to help people understand that their body is their most precious possession and that an investment in it is an investment in a more satisfying future. I plan to create more tools that will enable individuals to set their own solid intentions and to have the support they need to see them through. This time next year, we can all look back and hopefully feel good about where we have come together.
I am incredibly grateful for all the support BlindAlive and I have received over this past year. Thank you, every single one of you.
I invite you to hold with me the strong intention to create a healthier body where I find joy and satisfaction for many more years.
I wish good health to you and a peaceful new year.
Mel Scott
]]>Thank you all for making this happen. We have officially released the Eyes-Free Fitness® App for all iOS devices just in time for the holidays and it has taken off! Since our Thanksgiving Day launch, the app has been downloaded hundreds of times and we are getting 5-star reviews! We suggest reading on but here is the link if you want to go straight there: Itunes. We'll link it at the end of this email again.
We wanted to share a bit of the backstory on how this has been coming together and introduce you to some of the people behind the scenes. Like Austin. None of this would have happened if it had not been for Austin Seraphin who also happens to be blind. Austin had never created an app before, so we knew the learning curve would be steep. What we did not know was that there was to be a whole mountain range of steep curves. Here is his side of the story:
It has taken over three years, but my first app has gone live in the app store! Apple has given us quite a Thanksgiving present.
In June of 2014, I attended a tech event at the Associated Services for the Blind. A woman named Lynne Maleeff who works for Apple though not in this capacity battled an unruly crowd and discussed Apple technology. I remember sizing up the situation and trying to play defense, helping a few random users in the back with their problems so she wouldn’t have to. A few of us went out for lunch afterward, and Lynne introduced me to her friend Mel.
Mel Scott started BlindAlive to produce accessible audio workouts for the blind. She noticed that even if workout apps had VoiceOver accessibility, they assumed that the user could see the video. At the time I had given several speeches about RubyMotion, and planned to write an app, but hadn’t started on one yet. I agreed to write her app on the spot.
Mel and I began conversing. This happened in June of 2014. We threw ourselves headlong into the project. I met Chris Cox and Lisa Salinger. Chris writes the website and the API which the app uses to get data. Lisa does customer support. A few others worked in the background, but the four of us had weekly Skype meetings, and slowly but surely the app came into existence.
Writing an app doesn’t just mean writing code, it also means dealing with Apple’s way of doing things.
Sometimes it came down to accessibility issues, and a few times they even fixed them upon request. Other times it simply came down to Apple making things difficult for developers. I do feel I have some special cause to complain - if sighted developers find it confusing, try closing your eyes and using VoiceOver!
At times the project never seemed to end. I cleared hurdle after hurdle. Finally, we decided to submit it for review to Apple. They rejected it.
It turns out that Apple requires IPV6 compatibility for any external services. I have no control over this, Chris does. It required him moving a lot of things around. We submitted it again. They rejected it.
They said that the app had in-app purchases, but did not provide a way to restore all purchases. This confused me. I pointed out the exact steps to do just this.
They thanked me for the clarification. The app’s status changed to In Review. We waited…
I woke on Thanksgiving feeling a mixture of emotions. The holidays always make me feel a little cranky, but I also felt happy because of the Mystery Science Theater 3000 Turkey Day marathon. I have fond memories of that going back to high school. I meditated. I’ve begun writing a meditation app. The meditation helped, and my crankiness began to lift. I had some stupid notifications on my iPhone. I ended the meditation in my app, then checked my notifications. The app’s status had changed to For Sale! Apple had approved the app on Thanksgiving!
In shock, I searched the App Store and sure enough, I saw it: Eyes Free Fitness. It felt surreal after all this time. Mel and I had an excited chat amid our holiday gatherings. MST3K played in the background. Then it hit me. I did it. I had created something from nothing. I had my first app in the App Store. I felt thankful.
The full article can be found here: Austin
The app was designed to appeal and to be of service to those who like to use their smartphone or tablet. Our programs will continue to be available on our website as MP3 downloads, on a flashcard or thumb drive as they have been in the past. Nothing will change there. There are some technical limitations that are unfortunate but unavoidable at this point in time. The BlindAlive app is a different platform and technology, so purchases will not be transferable from one platform to the other. If you want to use both the BlindAlive app as well as MP3 downloads from the website, you will have to purchase your programs separately on each platform.
We designed the app so you can purchase and play our workouts, listen to our podcasts, and read our blogs all from within the app with straightforward and easy navigation wherever you go. I wanted it to be simple while offering everything we have created for you in the palm of your hand. It will also integrate with the Apple Health app on your iPhone if you allow that setting.
At this time you cannot purchase the program bundles on the app, only individual workouts. We're working on it. We do hope to add the bundles over the next weeks and offer our full range of workouts and purchasing options.
The App is not for everyone. Many prefer the mp3 versions as they can play on many different devices. The app and the website are two different systems and while the content is similar, behind the scenes they are very different and independent.
Thank you so much for your great support and feedback over the past few years. My plan is to keep creating programs for all of us for years to come. Please let me know what you think of the app if you choose to use it.
Here again is a link to the app: Itunes
Good health to you,
Mel
I don't remember the year things came together for me. I also don't know if I came to the realization on my own, or if I read and took to heart another piece of advice. It resonates with me though because there is no guilt, and it's highly customizable. Now, when I'm thinking about the holidays, I try to focus on how I want to feel. Granted, sometimes I'm lax about working out, because it's the holidays after all. I pay for that in tense muscles and that feeling that I really just need to get up and move around. Sometimes, I indulge in too much food, and I feel the effects. However, if I remember how I want to feel, I do better. For me, finding concrete terms to describe the feeling helps. For example, during the holidays, I want to feel alert, joyful, reflective, engaged with others, and generally full of fun. It's hard to feel that way if I'm tired, sore, eating or drinking what doesn't make me feel the best, and trying to chase the ideal while ignoring the good things in my world.
So rather than adding another list to your holiday season of all the things you should or shouldn't do, consider asking yourself the question, "How do I want to feel this holiday season?" Keeping this in mind doesn’t guarantee that you’ll be perfect, but that’s an unreachable ideal at the best of times.
Of course, I'd be remiss if I didn't remind you that our workouts make great gifts, and can help you enjoy those good holiday feelings, and keep them going into the New Year!
If you have strategies for thriving during the holidays, we’d love to hear them. You can contact us by filling out the short form on our homepage.
]]>We have a new foam roller workout! It is an introduction. Jennifer Kern designed it to be core strengthening, relaxing, and a nice stretch. It is only 20 minutes long.
You will need a foam roller. You will also need to be able to get up and down off the floor. The workout calls for hand weights but you can use household objects or nothing at all. I use a 36 inch roller which I link to on the website. This length will be fine for most people.
I believe that body awareness is so important. This workout brings you into your body. The foam roller enhances sensation so that awareness is heightened.
We have a Thanksgiving special going on now until November 29th, 2017 at midnight. All workouts will be discounted 25% across the board. Let’s Get Stable: Foam Roller is normally $7.99, and is a great value at any price.
You can learn more about the workout and place your order by visiting our website.
BlindAlive has an Amazon shopping link. That means that if you do your shopping by clicking on our Amazon link, we will get some benefit from that. You can click on this link, do your shopping as always and it will help us. How beautiful is that? You can save the link to your bookmarks or favorites, and with very little effort on your part, help to advance the work done by BlindAlive. We appreciate your help in keeping us creating accessible programs for our community.
There will be new announcements over the holidays so stay tuned to our podcast and blog so you don’t miss a thing..
I wish all of you a peaceful holiday season. Please remember that your body is your most precious possession. If you take care of it, it will take care of you to the best of its ability.
Good health to you,
Mel
]]>What I'm going to discuss is important, regardless of whether or not you are technically minded. I propose keeping important health documentation on a thumb drive, and attaching it to your keys for easy access whenever and wherever you need it. Of course, you don't have to go high tech, but it can make your life considerably easier. I find that with print files, things often go unidentified, get mislabeled, or never get filed in the first place. Maybe you are more organized and less "print stuff averse" than I. If that's the case, just keep the info in whatever format works for you.
If you are responsible for the care of another person, you will want to have the important info for him or her as well. You don't need a second drive; you can simply create folders for each person.
At present, my folder contains five items. If you have additional suggestions, we would welcome the opportunity to hear them and to share them with others. My own toolkit contains:
We never plan for unexpected things to happen. This is why being prepared regardless can be so vital to maintaining good health and making it possible for needed treatment to be given as soon as possible. If you have any comments on this or any other post, please contact us; we’d love to hear from you.
]]>We have five programs that are quite challenging and can be made more so by adding weights.
1. Barre Method
I love this one even though it is not easy -- especially if you do the whole thing. I do not do all of it in one day. It comes with segments that can be done on alternate days or any way you want to break them up. There are six components: a warm up, arms, thighs, glutes, and an ab section that will change your body without a doubt. It ends with a nice stretch. You will feel long and lean.
2. Pilates Mat Level Two
Jennifer Kern is the designer and voice of Barre Method and the two Pilates mat workouts. Level Two assumes you know the terminology introduced in Level One. As a result, there is more time for intense movements. Pilates is extremely powerful, and this mat workout will pull in your waist and strengthen your whole body. If you do everything she says to do, you will, without a doubt, feel quite accomplished.
3. BootCamp
This one is 30 minutes of higher impact movements like planks, mountain climbers, squat jumps, and much more. Shana Maleeff is the voice and collaborator, and she is upbeat and motivational. Your heart rate goes up, and your coordination and strength increase.
4. Cardio Level Two
This one is a little easier than BootCamp. It has some of the same moves but not as many of the tougher ones. There are more recovery moves. It really gets your heart rate up and strengthens also. This one moves a little slower than BootCamp, which makes it a perfect intermediate level.
5. Sculpting With Weights Level Two
This is also voiced and collaborated on by Shana. It is all about compound movements which work more muscle groups at the same time. It is a whole body workout. You can always add more weight to make it more intense. It combines overhead presses with squats, chest presses with bridges, and sumo squats with triceps extensions, for example.
After you’ve done some of our more intense programs, you might like Slow Flow Yoga or the Whole Body Stretch for those recovery days.
To view all our workouts, hear samples, and purchase bundles or individual workouts, please visit our Programs Page to view all our offerings.
Not every workout is right for every person, but we pride ourselves on having a few workouts that will benefit each individual, wherever you are on the continuum of fitness. If you know of someone who would love our workouts, please consider telling them about BlindAlive, or purchasing workouts as gifts. We are proud of our accessible website and customer service. We would be happy to communicate with you about what workouts might best serve your particular needs and help you meet your goals. We can be reached at [email protected] .
]]>However, leg cramps can still crop up despite your best efforts. I’ve been experiencing them lately, so went looking for answers. It seems that there are two basic options for treating leg cramps. Some remedies like tonic water, mustard, and pickle juice, are used at the onset of a cramp to ostensibly stop it in its tracks. Recently, there has been some scientific evidence to explain why these remedies work. Check out the Peoples’ Pharmacy Podcast for a detailed explanation.
Another approach is supplementation, either with food or potassium, magnesium, and/or calcium tablets.
In reading through lists of potassium-rich foods, I found that many of them such as fruits, leafy greens, tomatoes, beans, and potatoes, already help comprise a healthy diet. Incorporating potassium-rich foods into your diet not only helps stave off muscle cramps, but is excellent for overall heart health as well.
If you would like to read more, This article from WebMD provides general information, and this article from Prevention lists 13 foods that have more potassium than a banana.
Thanks, as always, for reading. If you have any comments, we’d love to hear from you.
]]>Fear was looming large today because I am being invited to do things that are super scary for me. I know I want to do the scary things, and in order for me to do them, I must work through the fears. I have learned that if I work my way backwards in time that I can locate the first time I felt so afraid. I ask myself, “When was the last time I remember feeling this way?” I discovered that it was when I was diagnosed with breast cancer. I decided not to stop there because I knew there was something way back that needed a closer examination. I went back and back. It was not an easy trip, but I wanted to free myself, so I allowed time to dig in deep.
I landed on a day in June, 1970 right after my mother had spent a month in the hospital with a heart condition. I suspect her heart was broken because of what she new was going to be hard news for me. I realize this may be a rather egocentric way of interpreting the events, but it makes sense to me. I can imagine that if I had to tell my child that she had to leave her friends and that she was losing her sight, that I might have a heart problem too.
My Mom said to me, “Come into the den. I need to talk to you.” She was in a pink nightgown because she was still recovering from her hospital stay. I don’t remember anyone else being in the room but there may have been. I do not remember the exact words but she essentially said, “You are going to live with your sister to go to school so you can learn braille and typing.” I was eleven years old. I could not comprehend what she had just said to me so I made her repeat it. I jumped out of the chair where I was sitting and flew down the hall to my room. My sister met me there and I fell into her arms. I remember crying so hard and saying, “I don’t want to be blind.” I said it over and over. She held me and we cried. I think there was a whole lot of crying that went on that day, but I was interested in only my tears.
That summer I cried and cried and cried some more. I think looking back that I subconsciously began to realize that my tears were hurting the people I loved the most. I stopped crying. That was the summer I learned to turn my fear inward. I remember shivering from fear, not cold. I remember wetting the bed a few times. My mother took me to the doctor. I think it was because I was crying so much. He gave me some little blue pills. I assume it was Valium or some other tranquilizing drug. I knew then I needed to become silent, and so I did.
What does this story have to do with the phrase, “I am innocent”? It is because, I was an innocent child. I was not developmentally able to understand that it was not my fault. All I knew was that my tears made people hurt and I did not want to do that. I knew I was getting the pill so I would stop crying.
Why am I concentrating on this so much today? It is because those unshed, unwanted tears and fears live on and on in a body. They turn into concrete. They create disease and paralyzing fear. I don’t want that! I want that innocent child to fly exactly where she wants to go. I refuse to be paralyzed by fear. I have places I want to go and a thousand things I want to do. I know that if I touch the fear, I . can make it dissolve. Under the fear is that beautiful, innocent child. She has done nothing wrong and she certainly deserves to fly. I know that accessing my innocence is the way for me to clear away the concrete and to make room for strength and courage to get where I want to go.
]]>How many times have you found yourself finishing a bag or box of a favorite, semi-forbidden food only to think: “How did I get here?” If so, you may have lost or forgotten the art of savoring what you are eating.
One definition of the word “Savor” is: “to appreciate, enjoy or relish something.”
We here so much these days about mindfulness. While I think it is a wonderful practice, the word itself has become so clichéd as to be a bit of a turn-off. When I find myself appreciating a concept but cringing at the mention of an overused word, I try to find another one that basically expresses the same thing.
I am making more of an effort to savor many things: the way my body feels when I have worked hard, time with people I care about, the feel of the sun on my face, and even the food I eat.
Unfortunately, it takes a bit of work, and some adjusting of our thought processes to learn to savor experiences. Does working out feel like such a drudgery that we forget to savor our stronger selves? Do we actively participate with people we care about, or are our minds on other things? Are we sometimes so preoccupied that we fail to notice those things in nature which bring us joy? Are we so full of guilt over what we should be eating that instead of savoring a few bites, we finish the whole thing without noticing?
My challenge to you, and also to myself is to savor….appreciate….enjoy!
]]>Today I want to answer a question we get quite often. What is the Gentle Workout Set, and who is it best for?
I designed The Gentle Workout Set after I realized that a huge number of people need to start their exercise journey from a chair. Everyone should have the choice to begin where they are currently. Some may need to start from the bed. Who knows, maybe I will create an exercise program for them too.
The Gentle Workout Set has four 20 minute workouts. Each one can be started in a chair and then you can move to standing when and if you feel strong enough. The Cardio section gives chair and standing instructions. The Upper Body and Core focuses on resistance using light weights to strengthen arms and back. There are core exercises too that can be done in the chair also. The Lower Body and Balance section does have standing exercises using the chair as a support. If these are not possible for you, the other workouts will still be good for you. This one strengthens muscles that will help with tasks of daily living and lesson our chance of falling. The fourth section is The Light Warm up and Stretch. This one can be done anytime to get your muscles and joints loosened. I have had people tell me that they do this one everyday because it takes away the pain caused by stiff joints. This means less medication. I suggest that you start with the Light Warm Up and Stretch and then try the others. Take it one day at a time.
There is no shame in doing your exercises in a chair. I do it quite often myself. Some days I feel kind of dizzy or light headed and I feel safer in a chair. I can still get a great workout and I feel supported. We all need support sometimes. It is best to have the support and do the exercises. Choosing to strengthen your body no matter the starting point will result in feeling so much better about your body and life. Starting is the key.
If you feel you need a low-stress place to start moving your body, I think The Gentle Workout Set can be a great starting place on your journey to wellness. You can find it here, along with all our other programs.
Good health to you,
Mel
The year I turned six, I asked for what was probably the most unusual birthday present ever. I announced that I wanted a lead apron like they used at the dentist’s office. For those who may be unfamiliar, this is made of some indeterminate material on the outside, and presumably has small grains of lead inside, which makes it so heavy. It is draped over the patient’s torso to prevent harmful radiation during X-rays. I couldn’t have cared less about radiation at that age, but I loved how the lead apron made me feel. I have always tended to be cold, and it made me feel warm and somehow secure. It wasn’t that I generally felt insecure, but that I felt so much better for the brief times I wore it.
About ten years back, I started hearing about weighted blankets and how they helped some children with autism. I do not have autism, and I’m not a child, but I was intrigued. Over the years, I have seen more research which discusses the effectiveness of weighted blankets for treating a variety of conditions. It has been shown that use of a weighted blanket can help people of all ages with autism, as well as those who have insomnia and PTSD. I purchased a weighted blanket in March, and I find that the added weight on my legs seems to improve my edema, and using the blanket in general seems to help regulate my low cortisol levels. Research has shown that the added weight of the blanket releases neurotransmitters like serotonin and dopamine, which produce a calming effect.
When purchasing a blanket, a general rule of thumb is to buy a blanket that is ten percent of your body weight plus one pound. If, for example, you weigh 140 pounds, then ten percent would be fourteen pounds. Add the extra pound, and you should consider purchasing a fifteen-pound blanket. If you are more than about twenty pounds overweight, then use the number you think you should weigh.
There are many places where you can purchase weighted blankets, which come in a variety of sizes and colors. While not inexpensive, the results can make this a very good investment. I purchased mine from Amazon, through a company called Weighted Blankets LLC.
If you are interested, you can also read this excellent article from Forbes about the inventor of the concept.
If you have used a weighted blanket, we’d love to hear about your experiences.
]]>