Susan G. Komen 3-Day for the Cure^® would like to thank New Balance, the official training partner of the 3-Day for the Cure, for sponsoring the Virtual Personal Trainer.

Your 24-Week Training Schedule for This Week

		New Balance Training Corner “Doctor New Balance” is paged to weigh in on a case of lymphedema. If you are experiencing lymphedema, first seek medical attention from a doctor that is familiar with you and your medical history.
New Balance also recommends avoiding tight clothing on your affected arm or wearing an elastic sleeve to improve lymph circulation. Semi-fitted performance tops will help keep you on your toes during training walks and on the 3-Day event. Follow doctor’s orders and Make Excellent Happen.

Skip to Your Fundraising Step of the Week: Aim High

Training Tip of the Week: Lymphedema
Lymphedema is an accumulation of lymphatic fluid in tissue and presents as swelling to the upper extremity. It typically occurs after breast cancer treatments where lymph nodes or vessels are damaged or removed. It can develop at any time - weeks, months, or even years later. Stressful conditions, such as an increase in exercise can cause it to occur.

Signs can include a full/heavy sensation in the arm, skin feeling tight, hand or elbow pain, skin discoloration, decreased hand or wrist flexibility, difficulty fitting into clothing in one specific area or ring/watch/bracelet tightness. Swelling may develop at any part of the extremity. Seek medical attention as soon as you notice any of these symptoms.

Skin care is important to decrease the risk of infection. If you notice redness, warmth, swelling or tenderness to the skin, seek medical care at once. This is even more important if you have diabetes. Tips for skin care include:

• Keep skin moisturized and clean. Moisturize frequently and do not use harsh soaps.
• Take frequent breaks and rest when doing vigorous activities, especially if your arm feels tired, heavy or achy.
• Use an electric razor instead of a safety razor.
• Use insect repellants that do not dry the skin. Avoid those that contain a significant amount of alcohol.
• Use sunscreen with SPF 15 or higher. Reapply often.
• Apply antibiotic ointment to insect bites, cuts or abrasions (as long as you are not allergic).
• Rest your arm in an elevated position, but do not hold it up for a long time without support so that your muscles will not get tired.
• If you have arm swelling, wear compression bandages or garments and glove as instructed by your health care provider. Bring one or two spare sets with you on the 3-Day.
• If you have a history of infections, use antibiotics as directed by your personal physician.
• Don’t carry heavy objects or wear heavy shoulder bags on your affected side.
• Don’t wear your watch or jewelry on your affected side.
• Don’t wear clothing that restricts movement or has tight sleeves.
• Don’t smoke or drink too much alcohol.
• Don’t get manicures that cut or overstress the skin around the nails.
• Don’t permit blood pressure testing or any type of puncture (injection, IVs, drawing of blood or vaccinations) to your affected arm.

Your Fundraising Step of the Week: Aim High

We’d like to challenge you to increase the fundraising goal you hit last time. Set a goal that is 10% higher, $1,000 higher or even just $100 higher than the last time you walked. You’ve got great fundraising experience, so let’s raise the bar higher.

The golden rule of fundraising is: You raise money when you ask for it. You don’t when you don’t. It sounds simple, because it is. If you ask someone for $100, you might get $100, or you could get less. But if you ask someone for $10, you might get $10, but you probably won’t get any more than that. You don’t lose anything if someone says “no” to your request, or gives less than you ask for. But you are losing out on a potential donation if you don’t ask in the first place, or don’t ask for very much. Every dollar makes a difference!

NOTE: Each 3-Day participant is solely responsible for all fundraising efforts in connection with his or her participation in the 3-Day, including compliance with all applicable laws. Before fundraising, be sure that your fundraising idea or event complies with all applicable rules and laws.

NOTE: The health, safety and training information provided to you in connection with your participation in the 3-Day is not intended to replace or be construed as medical advice and any such information is not a substitute for seeking medical advice or treatment from your medical provider. Before starting any exercise program or following any recommendations, advice or other instructions regarding training for the 3-Day, you should first consult a physician and have a physical examination.