Sprained ankles are one of the most frequent musculoskeletal injuries seen in doctor’s offices. There are more than 23, 000 people per day in the United States, athletes and non athletes that require medical attention for ankle sprains. It was my first injury in my running journey. Tune in this episode as I take all of us through some of my most memorable ankle sprains. Learn how I treated myself, and hear about tips that you can use to prevent and treat ankle sprains.

Episode Highlights: 

• Anatomy of the ankle
• Different types of ankle sprains
• Grading of Ankle Sprains
• Treatment for various types of ankle sprains
• My ankle sprain stories and how I didn’t let it keep me from my goals. 

Did you enjoy today’s episode?

Please subscribe and leave a review. If you have questions, comments, or possible show topics, email runningischeaperthantherapyolb@gmail.com.

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Get a copy of the book  Running Is Cheaper Than Therapy: A Journey Back to Wholeness here. It is available in  hardback, paperback, and newly released audio form

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Instagram @ouilifeouilove

Facebook @ouilifeouilove33

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Taking care of celebrities isn’t something just anyone can do– but there’s no harm in reaching for the stars.

Joining  me today is Dr. Cartise Austin, a dentist who did reach the stars in more ways than one tells how an orthodontist changed her life.  In this episode, she’ll share with us how what started as a way to improve her smile gave her inspiration and motivation  to start her own movement.  She started her practice and built up a brand that wiped out her competition. Despite her lack of background in marketing, Dr. Austin built her knowledge by listening and learning to those she hired and worked around her as well as reading books. 

As she picked up on marketing strategies and tools, Dr. Austin was able to build her foundation and finally got the opportunity of a lifetime with her publicist to show her skills on television and printed media, letting her work speak for itself. She now not only takes care of celebrities, she educates others in business, and gives tips so everyone can have a radiant smile. 

If you need motivation, then this episode is definitely going to be a source of inspiration for you to make it to your finish life in any area of life.

Episode Highlights:

• Cartise’s tips to whiten your teeth
• What are veneers
• Her book, How to Become a Celebrity Doctor
• What are  her common procedures now
• Some of her celebrity clients
• Sports Dentistry and tips to protect your smile while doing those sports you love

Guest Bio:

Dr. Catrise Austin is a dentist to the stars and an entrepreneur in her own right. With her passion for dentistry going back as far as when she was 15, Dr. Austin knew that early on just what she wanted to be.

Earning her bachelor’s degree in psychology at the University of Michigan and her doctorate in dental surgery from the University of Maryland, she then moved to New York City where her life changed forever. With the completion of her dental training and working a few jobs, she was given advice to start her own practice– which she did later down the line.

After building her clientele of celebrities, she started appearing on shows and receiving multiple shout-outs that added to her reputation as a dentist to the stars– all backed up by her amazing work.

Connect with Dr. Centrise Austin:

• Dr. Catrise Austin – NY Veneers | @drcatriseaustin
• Instagram
• @drcatriseaustin | Linktree
• How to Become a Celebrity Doctor Book – Dr. Austin Speaks

Find a Sports Dentist in your Area :

• AcademyforSportsdenistry 

Marketing Resources Mentioned

BillyGeneIsMarketing 

Brendon Burchard 

Gary Vaynerchuk

GARY VAYNERCH

Did you enjoy today’s episode?

Please subscribe and leave a review. If you have questions, comments, or possible show topics, email runningischeaperthantherapyolb@gmail.com.

To subscribe and review use one links of links below 

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Get a copy of the book  Running Is Cheaper Than Therapy: A Journey Back to Wholeness here. It is available in  hardback, paperback, and newly released audio form

Connect with Dr. Ouida Brown

Instagram @ouilifeouilove

Facebook @ouilifeouilove33

Twitter @ouilifeouilove

Youtube @ouilifeouilove

Sign up for my newsletter http://bit.ly/OuilifeOuiloveNewsletter

When you hear Level-Up, your first thought would be Ciara, but  today I’m here to introduce to you a movement for cycling spearheaded by an entrepreneur named Erica with the same name. Erica Davis, a long-time enthusiast of Cycling, is here today to tell us how she built– the Level Up Cycling Movement.

With a background in business management and entrepreneurship, Erica is no stranger to the dedication and time needed to make the dream work. With her skills now combined with passion, her movement has gained traction for it’s openness and inclusivity for minorities– striving to ensure that all are welcome in such a white-dominated sport.

Be sure to hit that play button to listen to Erica’s inspiring movement.

Episode Highlights:

• How Erica started cyclingErica’s first group in cycling
• The culture of cycling clubs
• How Erica becoming the first black cycling agent
• Why she started ChocLIT Pedals

Guest Bio:

Erica Davis, a Florida native, is far more than the average entrepreneur. With a bachelor’s degree in business management and a minor in entrepreneurship, she started her career in banking. In addition to her numerous professional titles, she started consulting and began to fund new ventures. She further integrated financial health and wisdom to the home by developing a financial education program for all, which was adopted by Community Redevelopment Agencies. Her program taught inner city residents and families how to use credit and banking to form a sustainable lifestyle. 

It is of no surprise although she started cycling as a leisure activity, quickly  she developed  a charge to do her part for all to have access to cycling, on all levels. The deficiency of diversity amongst groups and club rides as well as organized events caused Erica to ask hard questions, research and conclude the sport she had grown to love, had a void in representation.

With determination in tow, she launched and serves as President of Level Up Cycling Movement, Inc., a non profit organization and nationwide movement dedicated to introducing the health benefits of cycling to minority communities as well as to create a clear path to Professional cycling at the highest level. Inspired by hard working, talented young racers with big dreams to become professional cyclists, Erica knew the mission of Level Up was not, in itself, enough

In 2019 she became the first black female (maybe first black ever) UCI Professional Rider Agent. This prestigious achievement allows her sports company, Shine World Sports, to sign, recruit, promote and place riders in jobs that expand across the world. Immediately thereafter, she facilitated the process for one of those aspiring young cyclists to become the first woman of color to race for a International Professional Women’s team,  at the world level. 

In partnership with the Williams Brothers of Legion of LA, she  launched Miami Blazrs, a national Elite Men’s Race team with the goal to provide equal access to high level American racing. Erica also created and launched ChocLIT Pedals, a women’s ride experience, providing a safe place to nurture, appreciate and celebrate women who seek out the tools of cycling in order to transform their lives and the lives of their families. 

In all that she does, Erica’s mission is to create space and culture for minorities in the sport of cycling because she understands each bike ride can save a life. She hopes to encourage, not only women, but also youth of color and other minority groups as they discover their passion, and take their first step onto the path of fulfillment, gaining the happiness and success they deserve. 

Links Related to the Episode:

• Instagram Erica Elle | @_ericaelle
• Instagram Level Up Cycling Movement | @levelup_cyclingmovement
• Level Up Cycling Movement 

Did you enjoy today’s episode?

Please subscribe and leave a review. If you have questions, comments, or possible show topics, email runningischeaperthantherapyolb@gmail.com.

To subscribe and review use one links of links below 

Apple

Spotify

Google 

Get a copy of the book  Running Is Cheaper Than Therapy: A Journey Back to Wholeness  here. It is available in  hardback, paperback, and newly released audio form

Connect with Dr. Ouida Brown

Instagram @ouilifeouilove

Facebook @ouilifeouilove33

Twitter @ouilifeouilove

Youtube @ouilifeouilove

Sign up for my newsletter http://bit.ly/OuilifeOuiloveNewsletter

Day Of Surgery 

8:00 Woke up

9:00 Washed dishes

10:00 Drop off a package to be returned to UPS

11:00 Took my last walk before my road to recovery

11:30 Had the last of some clear liquids before I was NPO- nothing to eat or drink

12:00 Finished last minute straightening up of my place

1:00 Showered and got dressed. I purchased some track pants for ease with brace and dressing after surgery. 

2:00 One of my friends picked me up. I grabbed my ID, brace, Ice pack, crutches  

2:45 Arrived at the hospital and got checked in

3:00 Was escorted to my room, where I stripped, put all my belonging in a bags and waited. I also signed my consent forms. In the midst of taking care of everything I neglected to charge my phone. One of the nurses was nice enough to charge it for me. 

3:30 IV was started, and SCD- sequential compression devices was placed on right calf to aide in circulation of good leg during the surgery.

4:00 I watched CNN as they counted the electoral votes for the final certification of the Presidential election results

4:30 My surgeon came and marked my leg .The anesthesiologist, anesthesia resident, and the operating room nurse  came and interviewed me. 

4:45 I was rolled to the operating room and I was given versed- the best IV cocktail ever. I was out

7:00 I woke up and saw my recovery nurse who was amazing. My surgeon talked to me but I don’t have a clue what he said. I gave him a thumbs up. I felt like I had too many cocktails. I finally completely woke up. The nurses told me I tried to flash everyone by trying to get up. Of course I don’t remember. I passed the tests–was awake/alert/oriented, used the bathroom, and my pain was controlled–in order to go home.. My nurse went over my discharge instructions. She told me I was partial weight bearing. That was a good sign. My recovery would be easier versus non-weight bearing. She told me that my surgeon informed me to text him to get the details as I was still under anesthesia when he talked to me. So I had no recollection of it .

7:45 My friend picked me up. I almost fell getting out of the car.  I hobbled up the stairs and made it to my place. 

8:00 I called, texted friends and family. Managed to eat and took some pain medication. 

9:00 I realized my August 70.3 bag is a God send. I can carry items hands free and the bag is small enough to fit snuggly on my back. 

9:30 My doctor texted me and told me the final verdict— lateral meniscus tear, chondral injury, and small avulsion from part of my ACL. 

I lived, and now the real work begins. The road to recovery has begun. 

Stay tuned plan to do a detailed podcast explained how I was injured and all the conservative treatment I had prior to surgery, also with details of my road to recovery

List of a few items I found helpful after surgery

1. Ezprotekt Large Rolling Laundry Hamper https://amzn.to/2WprWRI

2 Seal-Tight Adult Freedom Cast Protector Waterproof Cast Cover Leg Cast and Bandage Cover https://amzn.to/3nwJffq

3 AROVA Rolling Cart https://amzn.to/2LANrwu

4. AquaSense Adjustable Bath and Shower Chair https://amzn.to/2IZHics

5. Maxtop Large Camo Fanny Pack https://amzn.to/2KBWjkU

6. Post Surgery Tearaway Pants https://amzn.to/3oXEgom

Breast cancer is the most common cancer among women and is the second leading cause of cancer deaths among women, according to the Centers for Disease Control and Prevention.  So many people who are dear to me has passed due to breast cancer my mom being the most signifiant one. October 27, 2008, I watched my mom breath her last breathe.

Many factors over the course of a lifetime can influence breast cancer risk according to the Centers for Disease Control and Prevention. You can’t change some factors, but you can help lower your risk of breast cancer by taking care of your health in the following ways—

• Maintaining a healthy weight
• Exercise regularly
• Limit alcoholic drinks.
• If you are taking, or have been told to take, hormone replacement therapy or  oral contraceptive (birth control pills), ask your doctor about the risks and find out if it is right for you.
• Breastfeed if possible
• If you have a family history of breast cancer it may be a good ideal to get a BRCA test.
• Screening for breast cancer can seem scary, but the sooner it is diagnosed, the sooner it can be treated and the better chance for survival. Ages 25-39, talk with your health care professional at least once every year for risk assessment, risk reduction counseling and a clinical breast exam. At age 40, begin getting mammograms unless you have a family history of breast cancer. I started mammograms at age 35 due to my family history.
• Check yourself regularly- know your body so you know when it’s changing. Between regular screenings or exams, pay attention for the following:

1. A lump, hard knot or thickening in the breast
2. A lump under your arm
3. A change in the size or shape of a breast
4. Nipple pain, tenderness or discharge, including bleeding
5. Itchiness, scales, soreness or rash on the nipple
6. A nipple turning inward or inverted
7. A change in color and texture (dimpling, puckering or redness)
8. A breast that feels warm or swollen

The American Institute of Philanthropy’s Charity Watch cites 12 organizations as the top-rated cancer charities and of those there are three on the list that focus specifically on breast cancer prevention and research. If you are interested in donating to breast cancer research, please consider the following. I also have been heavily involved with Susan G Komen actually one of the first races I ever ran but they get a C rating due to heavy administration cost. 

Breast Cancer Research Foundation 

• Mission: To prevent and cure breast cancer by advancing the world’s most promising research.
• Rating: A+ 
• Program percentage (percentage of its cash budget it spends on programs relative to overhead): 90% 
• Cost to raise $100 (How many dollars a charity spends on fundraising to raise each $100 of contributions): $7 

National Breast Cancer Coalition Fund 
 

• Mission: To end breast cancer; has set a deadline to know how to end breast cancer by January 1, 2020.
• Rating: A 
• Program percentage: 83% 
• Cost to raise $100: $13 

Breast Cancer Prevention Partners (formerly Breast Cancer Fund) 
 

• Mission: Working to prevent breast cancer by eliminating exposure to toxic chemicals and radiation linked to the disease.
• Rating: A- 
• Program percentage: 77%  
• Cost to raise $100: $13 

Together we can beat breast cancer!!!

So my birth month started good with a date although the guy ended up being a cheap skate. Then I hung out with my line sister and Sorors at an outdoor restaurant. It actually felt like a normal Friday versus one in a pandemic. After finishing seventy-seven mile ride on the day before my birthday, my car was stolen from my parking garage. It was the best ride of the year and the most I had ridden and I felt strong the whole ride. I had planned a karaoke mini adventure thanks to a good friends that has a mom with a lake house for my actual birthday. So the weekend was not a total lost. After the ride I developed an injury that required a minor procedure that took me out for about five weeks. I could not swim, bike or run. I was basically struck at home similar to the initial quarantine.

I had orginally planned a weekend get away to Vegas to see a friend but Vegas was on the banned list of cities that required a fourteen day quarantine upon return to Illinois so I decided that would not be a good idea. So Labor day I planned a weekend get-away or I invited myself to a trip that one of my girls had planned. COVID had me scared. I wore my mask that makes me look like a space alien. I went to a beach get away where I basically read books, jet skied, and played in the water away from people. I did play a little at dinner, it was a nice COVID trip, and a nice wrap up to my birth month. When life gives you lemons you make lemonade.

1. Cancer sucks, but the diagnosis in itself is not a death sentence. Chad was diagnosed with colon cancer in 2016. He fought and did not let the disease dictate his life. He fulfilled his passion with the same drive and focus that he had prior. Some might say he had more passion and drive. Cancer has taken away so many that are near and dear to me starting with my parents. All of them left a legacy that continues and he is not any different.
2. Live today like there will be no tomorrow. Call that person you have been meaning to call. Start that project that you always wanted to start. Tell that person that you have a crush on him or her. Go for it, as you only live once, and you don’t want to have any regrets
3. Choose your circle wisely. Chadwick was diagnosed with colon cancer in 2016 and his close circle kept his diagnosis private. His circle had his back and honored his wishes until the end.
4. Along with number three, everyone does not need to be in your business. In the world of social medial it seems like people share a lot of information. Sometimes you feel you even know people you have never met. While this sometimes can be good, somethings are best kept private.
5. Live you life according you your standards. Chadwick took transendent roles of real and fictional icons. He never settled. He spoke of his role on All My Children and the issue he had with the role in his address at Howard (see below). He demanded the best and he gave us the best. He left it all on the screen.
6. Last but not least this is what I learned from Chadwick’s wife Taylor Simone Ledward. She found the love of her life it seems. He was diagnosed with cancer stage III which quicken advanced to stage IV. She knew she would not have the time with her love that she had hoped but she stayed, she loved, she took care of him. She was at his side when he left the earth. I learned to love a little harder although it is scary and nothing is guaranteed.

Rest well Chadwick Boseman our forever King #WakandaForever

This article is not for the faint at heart but knowledge is power. Don’t be like me. How many people have had a saddle sore?  Well I just had the worse experience ever with saddle sores. I have been seriously cycling for about three years when I started my multi-sport journey. I can attest that saddle sores are one of the most frustrating and uncomfortable ailments you can develop as a cyclist. They happen to all riders although some may not share as they happen in an intimate area of the body.  

WHAT ARE SADDLE SORES

When I made my first appointment with a dermatologist and said I had saddle sores. The receptionist had no clue what I was talking about. She did make my appointment though. A fellow triathlete referred me so I knew the physician actually had experience treating them. The doctor explained that saddle sores can be divided into two main types: those caused solely due to excessive friction. The friction causes extensive chaffing and then there those that result from infected hair follicles.

The most simple type of saddle sore is one that’s caused by abrasion of the skin due to excess friction. This can be caused by improper fit, or the wrong saddle. Abrasion saddle sores initially present as raw marks on the skin. If they develop further the skin can break or they can cause a crater-like in appearance.

Infected hair follicles result also are causes by excessive friction. Our skin normally has staph on it. Staph is a bacteria that lives in the skin. The excessive friction around a hair follicle causes breaks in the skin and this can cause an infection. This infection cause results in a small cyst that looks like a pimple to an large abscess that needs an formal incision in order to drain the area. 

HOW TO PREVENT SADDLE SORES

Experiment with different saddles. Find what best for you. I had to try two or three to get the best fit. It was especially difficult on my Triathlon bike. Get a bike fit by a professional.  My bit fitter actually help me decide on the best saddle for me.  Get out of your kit as soon as possible, and shower as soon as your can. If this is not possible baby wipes are a good option until you can get to a shower.  Wear good cycling shorts. This is really important with high mileage rides.  Don’t wear underwear under your cycling shorts. Avoid increasing mileage too soon.  Use chamois cream. I use them on all rides. Some people save for longer rides.  Reapply if possible every 3-4 hours.

Force yourself off of the saddle every 30 minutes or so. This is especially important on trainer rides as you are more stationary and it causes more pressure. One of the reason I love hills is while I am coasting on the descent I rest my bottom off of the saddle. There is not a consensus on shaving and waxing. Some say avoid it as it irritates the hair follicles and allow bacteria in those follicle. Also shaving and waxing can cause ingrown hairs. There is also the theory that hair provide a buffer to absorb some of the friction that would be transferred to the skin.  Some like me can’t go free- meaning can’t grow free. I believe the hair removal methods that causes the least irritation are laser or electrolysis. As Laser is long lasting removal, and electrolysis is permeant removal. 

HOW TO TREAT SADDLE SORES

If you develop an abrasion, a cyst treat it. I use A&D ointment. My dermatologist also recommended acne medication for pimple sized sore without open skin. Some use Noxzema, tea tree oil, etc. I usually visit my dermatologist and get a cortisone injection and this resolves it. I also use Lidoderm gel to numb the area when I can’t truly rest as I did before my IronMan race last year.  The best advice is to get some rest if you can.  Make sure you thoroughly clean the area. Sitz bathes and warm compresses help with the pain. If sores are severe and don’t get better don’t be like me stop cycling and go see someone before you develop an abscess and need an incision for it to clear up as the pain is unbearable. 

I was blessed to get my vehicle back the following day. A nice police officer who was scanning plates noticed my tag came up. He called me and waited for me to come. My car had minor damage to body. It also smelled like gas as whoever stole it had a generator in the cab of my vehicle. It had wasted gas everywhere.  

Without any clear indication of who stole my car there will be no arrests. The police after I spend time looking at video evidence said it was not enough evidence to pursue. I actually saw the two young men take my vehicle out of the parking lot where I live on the footage from the parking lot. They had masks on. I am sure the masks were not due to COVID.  Since they had masks on there was no way to identify the men. So they will just steal from someone else. The psychological effects after burglary I read  are anger, shock, worry and fear. Many victims experience depression and/or anxiety, with many reporting difficulties sleeping.  I can attest to feeling down, and anxiety. I thought my place in the South Loop in Chicago was safe. I considered my parking lot to be one of the safest as before COVID-19 there was always an attendant on duty. 

Not to mention one week later someone stole and vandalized packages from our management office. So I am missing masks, and my Honey Stinger apparel that was delivered to me this weekend. Add that to the items that were missing from my car it is disheartening. 

Things that I have read that benefit victims of theif

1. Talk to someone you trust
2. Breathe, and try to relax. As one thing that 2020 has proven to us all is we are not in control.
3. Get back into a routine. That was somewhat easy for me as the following day was my birthday and I had to do something to celebrate
4. Take care of your health, I was forced to as I had matter related to my endurance training that could not be ignored 
5. Do what you can do to prevent it from happening again. It helps to have good insurance. I recommend State Farm. They have never failed me when I needed to use my insurance.