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Bouncing Back to Fitness: My Journey Post-MPFL Reconstruction Knee Surgery

It's been six weeks since I embarked on a journey that has been equal parts challenging and transformative. Why? Well, I recently underwent a medial patellofemoral ligament (MPFL) reconstruction knee surgery. This was a necessary step due to some lax ligaments and a history of my knee deciding to do its own thing – dislocating more times than I care to remember. So, here's a sneak peek into my adventure of getting back to fitness after this surgery.

Week 1-2: The Road to Recovery Begins

Right after the surgery, it was all about taking it easy. The pain was real, and moving around was, well, a bit tricky. Physical therapy kicked off on day 2, focusing on gentle movements and waking up those muscles around my knee which included straightening and a Zynex NMES setting. Patience became my new best friend as progress tiptoed in.

Week 3-4: Building Strength with Determination

Slowly but surely, things started looking up. Physical therapy got a bit more intense, throwing in some resistance exercises to beef up those muscles. The introduction of putting some weight on my knee was a game-changer, boosting my confidence along the way. The doc also released my brace so I could bend it up to 60 degrees.  By the end of week 4, he moved me from the main brace to a DonJoy.  I was still relying on a crutch by the end of the day as I fatigued quickly.

Week 5-6: Gaining Momentum

At the six-week mark, I'm feeling the wind beneath my wings - somewhat. What initially felt like baby steps turned into small victories. Stepping onto the treadmill for the first time was like a mini victory lap  – not quite at full speed yet (2 miles per hour but no hands), but hey, progress is progress.  I also was able to do bike work now that my knee is bending at 120 degrees.

Challenges Along the Way:

Patience and Persistence:

Progress was slow, but hey, slow and steady wins the race, right? Celebrating the little wins, like bending the knee a bit more or going for a longer walk, kept me going. Consistency and cheering for every small achievement became my secret sauce.

Embracing Adaptations:

My usual workout routine got a makeover. Low-impact exercises took center stage, if I did anything at all outside of PT - I could have done better but listening to what my body needed became my guiding principle.

Mind-Body Connection:

This journey wasn't just about physical rehab; it was a mental and emotional rollercoaster too. Recognizing the connection between physical well-being and mental resilience became a crucial part of my recovery.  Especially after day 2 when pain was at the highest.

Moving Forward:

As I look ahead on this recovery road, I'm pumped by the progress so far and excited about what's to come. Every day brings a chance to push past the old limits and redefine what's possible.

Tips for Fellow Journeyers:

Chat It Up with Your Physiotherapist:

Regular chats with your physiotherapist are gold. Share your experiences, ask questions, and keep that communication flowing. I saw Rob Sharp at Physicians of Physical Therapy in Arlington Heights and I truly think he is the best.

Set Fun Goals:

Small, achievable goals are where it's at. Celebrate the wins, no matter how tiny – they all add up to a big win.  My goal is to climb a staircase, taking steps with each leg.

Listen to Your Body:

If something doesn't feel right, don't force it. Let your physiotherapist know, and tweak things as needed. Rest is just as vital as the workout.

Try Fun, Low-Impact Activities:

Get creative with activities like swimming or cycling. They're easy on the knees but still pack a punch in the fitness department.

Unleashing the Power of Persuasive Copywriting: Expert Tips

Crafting compelling copy is more than just stringing words together; it's an art form that can elevate your brand above the noise. In the ever-evolving landscape of digital communication, effective copywriting becomes a strategic necessity.

In today's fast-paced world, where attention spans are dwindling, your message must be concise, impactful, and memorable. Copywriting, when done right, can be the game-changer in your quest for brand dominance. Let's dive into some key insights:

The Copywriting Advantage:

Copywriting is not merely about words on a page; it's about driving your bottom line, creating brand awareness, and ensuring a robust return on investment. With the onslaught of ads bombarding consumers daily—estimated between 6,000 to 10,000 messages—the need for standout copy is more critical than ever.

The Art of Selling with Words:

Compelling headlines are the linchpin of successful campaigns. A headline that grabs attention or triggers an emotional response can significantly stretch your budget and enhance the effectiveness of your call to action. The key is to make your audience want to read that next sentence and, in turn, keep them engaged throughout.

Immediate Attention Capture:

Consider the impact of these two headlines:

Headline: Get rewarded when you shop at XX Retailer?

Headline: Receive a $100 Gift Card – FREE!

The second headline, with its clear value proposition, immediately stands out and invites further exploration.

Copy and the Bottom Line:

Effective copy not only grabs attention but holds it, ensuring your call to action is well communicated. It's not just about resonating; it's about prompting action, whether it's boosting sales, driving traffic, or fostering brand loyalty.

Keep it Simple:

In a world overloaded with information, simplicity is key. Think of your copy as a brief conversation with your audience. Short, visually appealing paragraphs work wonders in holding attention.

So, there you have it—unleash the power of persuasive copywriting, and remember to keep it conversational and engaging. Stay tuned for more insights on effective communication in our next chat or blog! 🚀✨

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In today's tough financial climate, getting the most out of every dollar is crucial. We understand that budget constraints can make outsourcing challenging, especially when essential expenses like payroll need to be covered. But don't worry – there are smart and budget-friendly ways to boost your brand without draining your bank account.

Why brand?

At its core, branding distinguishes you from competitors. Marketing communicates your unique value, and consistency amplifies your brand's impact.

Stay consistent

Define your strategy, values, and messaging from the outset. Frequent changes erode trust and waste valuable resources. Make adjustments as necessary, but maintain a clear identity and trajectory.

Laser focus

Identify your target audience and their needs. Trying to appeal to everyone may result in appealing to no one. Understand your market, research their preferences, and align your offerings with their needs.

Network

Utilize traditional networking methods at work events, conferences, and even everyday situations. Putting a face to your brand enhances its recognition. Challenge yourself to introduce your brand to at least three new people weekly.

Engage

Merely having a social media presence is insufficient. Actively participate in your customers' conversations, understand their values, and deliver accordingly. Develop a concise social media strategy, curate content, and use hashtags to maximize engagement.

Lead by example

Credible testimonials on platforms like Google, Yelp, and Facebook bolster your brand. Encourage existing clients to share their experiences through reviews or video testimonials. Showcase your work through case studies and samples to demonstrate value.

Partnerships

Expand your reach and budget by partnering with complementary brands targeting a similar audience. Collaborate with businesses that already enjoy trust with your clients for mutually beneficial co-marketing.

Guest appearances

Feature on external platforms like podcasts or blogs to showcase your initiative and expertise. This not only exposes you to new clients but also positions you as an industry expert.

Increasing brand awareness doesn't necessitate significant spending. Experiment with these tactics to discover what works best for your business.

In the distant past of 2017, I embarked on a challenge that saw me sweating through 30 unique workouts in 30 days, all while diligently chronicling my fitness journey on a blog. The motivation behind this endeavor was twofold: to test my physical limits and to generate content for a fledgling fitness app that had me hooked on the thrill of the challenge.

Fast forward six years, and that blog page still exists, patiently waiting for fresh content. Why, you ask? Well, because fitness has become an inseparable part of my daily routine, and as I approach the big 5-0 in a few short years, it's more than just a workout—it's my mental and physical sanctuary.

My weeks are peppered with bike rides, covering up to 60 miles, weather permitting (and my neck cooperating), and bootcamp classes at the local gym a few days each week. Yet, something interesting has happened over the years. I've evolved into what I like to call the "modifier." You see, I used to look at those individuals who modified exercises during workouts and wondered if I could avoid going down that road. Spoiler alert: I couldn't. Now, lunges and squats tend to leave me with a knee the size of a grapefruit for the following week, my shoulder occasionally stages a protest, and every so often, I find myself pulling something I didn't even know I had.

While it might be a sign that high-intensity bootcamp sessions may not be the ideal fit for my body anymore, I'm not ready to throw in the towel just yet. In fact, this year, I'm pursuing certification as a personal trainer. My passion for exercise has evolved into a desire to help other women who, like me, are gracefully navigating the seas of aging. While it won't be my full-time profession, I foresee my newfound skill set as a delightful hobby.

Now, let's get down to brass tacks. Exercising as you gracefully age is a bit like a well-choreographed dance—one that requires careful attention to avoid stepping on your own toes. Here are some tips I live by, and I hope they serve you well on your fitness journey:

1. Consult Your Healthcare Provider: Always, and I mean always, consult with your healthcare provider before diving headfirst into a new exercise routine, especially if you have any pre-existing medical conditions or lingering concerns. Their insights are invaluable.

2. Baby Steps: If you've been somewhat inactive lately, start with gentle exercises and work your way up gradually. No need to rush; your body will thank you for the patience.

3. Warm-Up and Cool Down: Just like a fine wine, your muscles need a warm-up to get the juices flowing before you dive into the workout. Likewise, cool down to gracefully ease your heart rate back to normal and prevent those post-workout stiffness surprises.

4. Balance and Flexibility: These are your new best friends. Embrace exercises like yoga, tai chi, or balance training to boost stability and reduce the odds of unplanned acrobatics.

5. Strength Matters: Maintaining muscle mass and bone density should be a priority. Use light weights, resistance bands, or your own body weight to sculpt those muscles. Start gently, and let the resistance grow as you do.

6. Cardiovascular Love: Show your heart some love with aerobic activities such as walking, swimming, or cycling. Shoot for at least 150 minutes of moderate-intensity cardio each week.

7. Listen to Your Body: Your body is a wise sage. Pay close attention to its signals during and after exercise. If you experience pain, dizziness, or shortness of breath, don't be a hero—stop and seek advice as needed.

8. Stay Hydrated: Hydration is your secret weapon. Drink water before, during, and after workouts to keep your body in top form.

9. Form Matters: Learning the right form is like learning the steps to an intricate dance routine. It's crucial to prevent strain or injury. Consider working with a certified fitness trainer who can be your dance partner.

10. Mix It Up: Variety is the spice of life. Keep your routine fresh and exciting by incorporating different types of exercises to engage various muscle groups. Your body will thank you for the entertainment.

11. Joint Care: As you age, your joints can become a tad finicky. Be mindful of any joint discomfort, and adjust your exercises accordingly. Low-impact activities like swimming or stationary biking are often joint-friendly alternatives.

12. Stretch it Out: Embrace the art of stretching to maintain or enhance your flexibility. Stretch both before and after your workouts to ensure your body moves like a well-oiled machine.

13. Rest and Recovery: Your body isn't a perpetual motion machine. Give it the rest and recovery it deserves between workouts. Overtraining can lead to injuries and burnout, and nobody wants that.

14. Footwear Wisdom: Proper shoes are like your trusty dance shoes. They provide support and stability, reducing the chances of embarrassing slips and falls. So, choose wisely.

15. Stay Informed: Lastly, stay in the loop. Keep abreast of the latest exercise recommendations for the gracefully aging. New research and guidelines can be the North Star on your fitness journey.

Guiding your clients through the process of investing in multi-family real estate can be a valuable way to help them build wealth. Here are some things to know about buying and financing these types of properties: 

● Homes with up to four units are considered residential for the purpose of financing.

 ● Buyers of a multi-unit home can use rental income to help qualify for a loan. This means if you have a client approved to purchase a single family home at a certain limit, they may have more purchasing power if they instead buy a two- to four-unit property that has rental income. Note that not all the income applies though. Typically, 25% is subtracted to account for vacancies and maintenance. ● Owner occupants of two- to four-units can choose among FHA loans, VA Loans or conventional financing, just like they would a single family home. There are some nuanced underwriting guidelines depending on the program and number of units, so always check with your Key Mortgage loan officer to uncover any requirements around the property’s self sufficiency or payment reserves. 

● Investors that do not intend to live in the multifamily property have some limitations. A higher down payment will be required and they may notice higher interest rates because these loans are considered more risky.

At Key Mortgage, we have financing options for your buyers in as little as two years post-bankruptcy dismissal or discharge. There are limitations as to the chapter of bankruptcy, loan type, current credit and other factors.

The most common type of bankruptcy is Chapter 7 bankruptcy. This type of bankruptcy wipes away all of the debt and has a severe negative impact on credit. For a typical conventional loan, your client will need to wait at least four years after a court discharge or dismissal for a conventional loan but only two years for an FHA or VA loan. However, under certain extenuating circumstances (i.e. death of a wage-earning spouse) that time for a conventional loan can be cut from four years to two.

A Chapter 13 bankruptcy is not as restrictive as Chapter 7. This type of bankruptcy reorganizes debt instead of wiping it away and requires the consumer to continue to make monthly payments through the court. A borrower can apply for a conventional mortgage two years after the discharge date (vs. four years for a chapter 7). FHA and VA are even more lenient in that they allow a borrower to apply for a mortgage loan only after 12 months of entering into a Chapter 13 repayment plan provided they have made all payments on time and the court approves taking on the new mortgage debt.

Come checkout my free branding Seminar! 

A house with good bones but a dated interior can often deter buyers. But what if they could buy and update it before moving in? 

 A renovation loan enables buyers to purchase and repair, update or expand a property using a single loan. 

 Starting at 3.5% down, these mortgages open up a world of possibilities for clients looking to move into the home of their dreams.

 Renovation loans can be backed by FHA and are commonly referred to as a 203(k) loan or backed by Fannie Mae, known as a homestyle renovation loan. Under either of these entities, loans fall into two categories – limited or streamline and standard or full.

 Here are a few comments on each. Limited or Streamline Option: Has a set maximum dollar amount of work that can be financed and may limit the scope of the work done. It typically allows funds to be disbursed upfront at closing before any work has been completed and is used for smaller, less complex projects. 

 Standard or Full Option: These loans will not have a maximum amount of work that can be done, but must conform to the program’s maximum loan limits. These are used for more complex projects, which could include moving of load bearing walls or full room additions to the home. 

 Some common uses of a renovation loan are: Update kitchen and baths Improve curb appeal or function Create more space Eliminate health and safety hazards Rehab antiquated plumbing or electric Install or repair the roof, gutters and downspouts Ensure accessibility for a disabled person Make a home more energy-efficient 

 Improvements financed through a renovation loan will require a consultant to work with the borrower, appraiser and lender to assure all items have been addressed and that the work is being completed before funds are released. The coordinator and communication between agent, client, lender, contract and consultant is crucial to the success of this program – and when done right, can make an average home a client’s dream home.