New Archery Lesson Rates

My new archery lesson rates are effective immediately, as of November 1st 2024.

Morning / Afternoon Rates (No Evenings)

1 Student, Weekdays or Weekends

$90 for 90 minutes; 3 Lessons - $260; 5 Lessons - $420; 10 Lessons - $820.

2 Students, Weekdays or Weekends

$120 for 90 minutes; 3 Lessons - $350; 5 Lessons - $570; 10 Lessons - $1120.

Notes

Some of you may notice that the above rates are nearly identical to my archery rates from 2019 (prior to the pandemic), with the only major difference is that there is no longer a price difference between weekday and weekend lessons. I lowered my archery rates during the pandemic and have slowly been raising them since the pandemic is over in order to keep in line with inflation.

Anyone seeking archery lessons for larger groups are advised to split into groups of 2 people with similar schedules and book your lessons separately to best match your schedule(s).

Seniors over the age of 65 and veterans of the Canadian Armed Forces with a veterans card or similar ID are eligible for a 10% discount on archery lessons.

Contact cardiotrek@gmail.com to prebook your archery lessons for 2025.

 

Health Tips for Leukemia Patients

See also: Diet and Exercise Recommendations for Leukemia Patients

Below are some health tips for leukemia patients that go beyond diet and exercise (click the link above if you are looking for diet and exercise tips):

1. Infection Prevention

• Hygiene: Wash hands frequently with soap and water or use hand sanitizer.
• Avoid Crowds: Limit exposure to large groups or sick individuals, especially during flu season.
• Masks: Wear masks in high-risk areas or as advised by your doctor.
• Vaccinations: Stay up-to-date with vaccines, but avoid live vaccines without your doctor's approval.

2. Stress Management

• Therapy: Consider counseling or joining a support group.
• Relaxation Techniques: Practice meditation, deep breathing, or mindfulness.

3. Skin Care

• Prevent Dry Skin: Use gentle, fragrance-free moisturizers to prevent dry skin caused by treatment.
• Protect Skin: From cuts and sunburns, which can increase infection risk.

4. Energy Conservation

• Prioritize Rest: Take naps or rest breaks when needed.
• Plan Ahead: Organize tasks to minimize effort and stress.

5. Oral Care

• Brush Gently: Use a soft-bristled toothbrush to prevent gum irritation or bleeding.
• Rinse: Use a saltwater solution instead of harsh mouthwashes if mouth sores occur.

6. Stay Hydrated

• Drink Fluids: Plenty of fluids helps flush toxins from treatments and support kidney function.

7. Monitor Symptoms

• Daily Checks: Keep track of fever, bruising, fatigue, or other changes and report them to your doctor.
• Stay Informed: Know the side effects of your medications and treatments.

8. Maintain a Support System

• Family: Lean on family, friends, or a caregiver for help with appointments and daily tasks.
• Connect: Join patient advocacy groups to connect with others facing similar challenges.

9. Adherence to Treatment

• Schedule: Follow medication schedules exactly as prescribed.
• Keep Appointments: Attend all follow-up appointments and lab tests.

10. Environmental Safety

• Avoid Toxins: Minimize exposure to chemicals, smoke, or strong cleaning agents.
• Pet Safety: Be cautious with pets; avoid cleaning litter boxes or fish tanks.

11. Protect Mental Health

• Low Stress Hobbies: Stay engaged with hobbies or activities that bring joy and positivity.
• Avoid Bad News: Limit exposure to stress-inducing news or media.

12. Stay Active in Your Care

• Ask Questions: Be proactive in understanding your diagnosis, treatment options, and prognosis.
• Keep Records: Maintain a journal of symptoms, medications, and appointments to track your health.
• Advocate for Yourself: Don't hesitate to seek second opinions or discuss alternative treatments with your healthcare team.

 

 

Diet and Exercise Recommendations for Leukemia Patients

Q

"Are there any diet or exercise recommendations for leukemia patients?"

 

A 

Leukemia patients should follow diet and exercise plans tailored to their treatment, overall health, and energy levels. Here are some general recommendations:

Diet

1. High-Calorie, Nutrient-Rich Foods:

   • Whole grains, lean proteins (like fish, chicken, eggs), and healthy fats (avocado, nuts, olive oil).
   • Include calorie-dense snacks if appetite is low.

2. Boost Immune Support:

   • Fruits and vegetables rich in vitamins A, C, and E (e.g., berries, citrus, leafy greens, carrots).

3. Stay Hydrated:

   • Aim for water, herbal teas, or broths. Chemotherapy can dehydrate the body.

4. Prevent Infection:

   • Avoid raw or undercooked foods (like sushi or rare meats).
   • Wash produce thoroughly.

5. Ease Digestive Issues:

   • Choose bland foods (e.g., rice, bananas, applesauce) if nausea or diarrhea occurs.
   • Small, frequent meals may help if appetite is poor.

Exercise

1. Low-Intensity Activities:

   • Walking, yoga, archery, bowling, or gentle stretching to maintain mobility.

2. Energy Conservation:

   • Adjust intensity based on fatigue levels. Exercise during higher energy periods.

3. Strength Maintenance:

   • Light resistance training (using resistance bands or light weights) to prevent muscle loss.

4. Flexibility:

   • Gentle stretching or Pilates can help with joint stiffness or soreness.

Consult Your Healthcare Provider

Always seek personalized advice from a doctor, dietitian, or physical therapist, especially during active treatment or if experiencing side effects like fatigue or anemia.

 

 

Mythbusting 15 Myths about Leukemia

15 Common Myths About Leukemia

1. "Leukemia only affects children."

   • While certain types of leukemia are more common in children, the majority of leukemia cases occur in adults.

2. "Leukemia is always hereditary."

   • Most cases of leukemia are not inherited but are caused by genetic mutations that occur during a person’s lifetime.

3. "Leukemia is contagious."

   • Leukemia is a type of cancer and cannot be spread from person to person.

4. "You can’t live a normal life after a leukemia diagnosis."

   • Many people with leukemia achieve remission and live fulfilling lives, especially with advancements in treatment.

5. "Leukemia always causes visible symptoms right away."

   • Early-stage leukemia can be asymptomatic, and symptoms like fatigue or bruising may be mistaken for other conditions.

6. "Leukemia is caused by lifestyle choices."

   • There’s no direct link between lifestyle factors (like diet or exercise) and leukemia, though exposure to certain chemicals or radiation can increase risk.

7. "Treatment is always chemotherapy."

   • While chemotherapy is common, treatment options also include targeted therapies, immunotherapy, radiation, and bone marrow transplants.
   • Many types of chronic myeloid leukemia (CML) are now treatable using medication.
     

8. "Leukemia is a death sentence."

   • Survival rates for leukemia have improved significantly due to medical advances, and many types are highly treatable.
   • Thanks to new medications the survival rate of chronic myeloid leukemia (CML) is now 95%.

9. "All leukemias are the same."

   • There are several types of leukemia, such as acute lymphoblastic leukemia (ALL), chronic lymphocytic leukemia (CLL), acute myeloid leukemia (AML), and chronic myeloid leukemia (CML), each with different treatments and prognoses.

10. "Only older adults develop chronic leukemia."

• While chronic leukemias are more common in older adults, they can also occur in younger individuals.

11. "Alternative medicine alone can cure leukemia."

• Alternative therapies might help to manage symptoms, but they cannot replace scientifically proven medical treatments.
• Some alternative therapies may do more harm than good.
  

12. "Leukemia always requires immediate treatment."

• Some types of leukemia, like chronic lymphocytic leukemia (CLL), may not need treatment right away and can be monitored through "watchful waiting."

13. "Leukemia is caused by stress."

• Stress does not cause leukemia, though managing stress is important for overall well-being during treatment.

14. "Leukemia patients should avoid all physical activity."

• While rest is crucial, light and appropriate physical activity can improve well-being and aid recovery.

15. "People with leukemia can’t work or go to school."

• Many people with leukemia continue working or attending school, depending on their treatment plan and energy levels.

See also:

• Health Tips for Leukemia Patients
• Diet and Exercise Recommendations for Leukemia Patients

 

Common Sports Injuries + Treatment

Personal Note

I sprained my thumb today, so I felt it would be a good day to write something about sports injuries and treatment.

Participating in sports or physical activities is a fantastic way to stay healthy and active. However, along with the thrill of competition and exercise, there's always a risk of injury. From sprained ankles to wrist strains, these injuries can be painful and frustrating, potentially sidelining you from your favorite activities. 

But fear not! With the right knowledge and treatment, you can bounce back stronger than ever. Let's delve into some common sports injuries and how to effectively manage them.

1. Sprained Ankle:

A sprained ankle is one of the most prevalent sports injuries, occurring when the ligaments that support the ankle stretch or tear. The initial treatment for a sprained ankle is R.I.C.E:

• Rest: Avoid putting weight on the affected ankle.
• Ice: Apply ice to the injured area for 15-20 minutes every few hours to reduce swelling and pain.
• Compression: Wrap the ankle with a compression bandage to provide support and reduce swelling.
• Elevation: Keep the injured ankle elevated above heart level whenever possible to minimize swelling.

After the acute phase, gentle range-of-motion exercises and physical therapy can help strengthen the ankle and prevent re-injury. Gradually reintroduce weight-bearing activities as the ankle heals.

2. Sprained Wrist:

A sprained wrist typically occurs when the ligaments in the wrist are stretched or torn, often due to a fall onto an outstretched hand. Treatment for a sprained wrist involves similar principles to that of a sprained ankle:

• Rest: Avoid activities that exacerbate the pain and allow the wrist to rest.
• Ice: Apply ice packs to the wrist for 15-20 minutes every few hours to reduce pain and swelling.
• Compression: Use a wrist brace or wrap to stabilize the joint and limit movement.
• Elevation: Keep the wrist elevated to reduce swelling.

Once pain and swelling subside, gentle stretching and strengthening exercises can aid in rehabilitation. Gradually increase the intensity of activities as the wrist gains strength and flexibility.

3. Strained Muscles:

Muscle strains are common in sports that involve sudden movements or overexertion. The initial treatment for a strained muscle involves the R.I.C.E protocol, followed by:

• Gentle stretching: Once pain diminishes, begin gentle stretching exercises to improve flexibility and range of motion.
• Strengthening exercises: Gradually introduce strengthening exercises to rebuild muscle strength and endurance.
• Gradual return to activity: Ease back into sports or physical activities slowly, listening to your body and avoiding overexertion.

4. Tennis Elbow:

Tennis elbow, or lateral epicondylitis, is an overuse injury characterized by pain and inflammation on the outer part of the elbow. Treatment options include:

• Rest: Avoid activities that aggravate the symptoms.
• Ice: Apply ice packs to the affected area to reduce pain and swelling.
• Compression: Use a compression bandage or brace to provide support and relieve pressure on the tendon.
• Physical therapy: Eccentric exercises, stretching, and strengthening exercises can help alleviate symptoms and prevent recurrence.

In addition to these specific treatments, it's essential to practice good injury prevention strategies, such as warming up before exercise, using proper equipment, and maintaining overall fitness and flexibility. If pain persists or worsens despite conservative treatment, consult a healthcare professional for further evaluation and guidance.

Remember, patience is key when recovering from a sports injury. Rushing the rehabilitation process can lead to further damage and prolong your recovery time. Listen to your body, follow your treatment plan diligently, and before you know it, you'll be back in action, stronger and more resilient than ever.