Why Aren't You Doing It??????

You know what I'm talking about. You know what you need to do.

It's never going to get easier to start. It will only get harder. Things won't get better until you do. There really are no good excuses. It will make your life better. There's never been a better time.

At the risk of sounding like a Nike commercial and a biotch (but I'm directing this at myself too)....

JUST DO IT!!!!!

Be Strong. Be Fit. Be Confident. Be Your Best.

Hugs,

Joanne

Live Outside My Comfort Zone

...my New Year's resolution two years ago. Did I live up to it?--pretty much so for the first year. Recently--not so much. I've put it to the back burner but now I'm lighting the fire again. This post is mainly a selfish one--to remind myself that I need to push myself to a higher level. The last year has been spent trying to heal--my mind, my body, to some extent my soul. While I'm not 100% in any category, I'm close. Close enough to move on.

I spent most of my life living in a comfort zone. Not that I was always comfortable, just that I never really pushed myself to see how far I could go--how much I could achieve. What held me back? I think it was fear plain and simple--fear that I wasn't smart enough, pretty enough, strong enough, good enough. So I lived my life under the radar. When I tried something I gave it my all but what I tried was routine--things that I was pretty certain I could handle.

But two years ago I realized that wasn't good enough. My comfortable life had added unhealthy weight and unhealthy weakness to my body. My mind needed stimulation--my soul was restless. So I made a commitment to myself--to live outside my comfort zone. I joined the gym. I became a personal trainer. I tried things that I hadn't before.

But soon enough I fell into my old routines. Physical issues caused me to lighten up on my training at the gym. Where I loved to challenge myself with new exercise and heavier weights--in came rehabilitation and corrective exercises. Mental issues caused me to doubt myself once again. But thankfully I'm turning the corner. Physically, through the help of an amazing physical rehab doctor, I'm seeing the light at the end of the tunnel. Mentally, through an awesome integrative medicine doctor, I learned that I have imbalances that can be treated--imbalances that aren't all in my head but in my stomach!

So now's the time to renew my resolution--why wait till New Years? I will live outside my comfort zone--starting today...right now.

Baby Step: Are you stuck in a comfort zone? Do you want to get out? Do one new thing every day. Try a new food, take a different route to a familiar place, listen to new music, join a gym, get a new haircut, make a new friend. Just go for it!

Any suggestions for me? I'd love to hear them.

Be strong. Be fit. Be confident. Be your best.

Hugs (and a couple kisses tonight),

Joanne

P.S. Normally it would take an hour of agonizing revisions to publish this post. Today, guess what? It's going up as is--aren't I daring? :)

Finding THE One

The one who is supportive. Who inspires you. Who motivates you. Who teaches you. Who guides you. Who helps you to be your best. Who can help you change your life.

No I'm not linking with Match.com. I'm talking about finding someone who will help you make that lifestyle change that you need or want to make.

It's hard to change--you may not know where to start--what to do--how to proceed. You might not even want to change though you know it's necessary for your health and well being.

You should know that you don't have to go it alone.

I was lucky to meet the "one" when I joined The Fitness Loft two years ago. A friend had gently persuaded me (thank you Laura) to visit the gym. She knew that I was trying to lose weight and lead a healthier lifestyle but needed motivation and social interaction in order to do so--and she was right. I knew from the first day that I walked into the gym that it was different from the ones I had belonged to in my early 20's (many years ago). It definitely wasn't a "muscle-head" gym and when I met the owner, Cody Foss, he made me feel comfortable and put me right at ease. Little did I know that he would be the one to help me to change my life--both physically, confidence-wise, and career-wise.

Had I joined any other gym I can guarantee you that I wouldn't be where I am today. I know that I wouldn't be as fit and I know that I wouldn't be a personal trainer. His support and motivation and knowledge helped me to discover my passion--strength training--which in turn led to a new healthier body and a new career. In fact he was the one that suggested that I become a personal trainer--I can't thank him enough.

How do you find the one? You can be lucky and meet them by chance--or you can actively search them out. Ask around, talk to anyone and everyone that you think might lead you in the right direction. Want to get fit?--consider hiring a personal trainer. Each trainer has a different style and knowledge-base so be sure to talk to a few and make sure it's a good "fit" before signing any contracts. Do you want to improve your diet?--consider a few visits to a nutritionist. They can work with you to come up with a food plan (not a diet) that will fit with your lifestyle and provide the nutrients you need to improve your health.

Once you find the right person be sure to listen to their advice. But don't just listen to their words, pay attention and follow through on their suggestions. Ask questions and take full advantage of their knowledge. Expect to receive a lot from your relationship but be sure that they are realistic expectations. Know that even with their guidance--you are the one that is going to have to do the work. No one else can physically do the work for you. But know that if you work hard you will see results.

There is someone out there to help you...I wish you well in your search.

Be strong. Be fit. Be confident. Be your best.

Hugs,

Joanne

I give up

Recently it feels like all I've been doing is giving up. I've given up...

Desserts & most simple sugars, (over 2 years)
Beer (my favorite) & wine (over a month)
Milk products (doctor instructed--one week and counting)
Caffeine (not totally but I'm down to one cup of 1/2 caff a day and the rest of the day decaf)

Free time--many hours going to a slew of doctor's visits, many hours in the gym, many hours in physical therapy.

Money--lots and lots of it for the slew of doctor's visits, hours in the gym, physical therapy. Add to that the prescription medication and supplements (I've counted--I now take 28 pills a day between prescription meds and supplements!--all taken under the care of doctors) and my wallet is just about empty.

To be honest the last couple years have been a struggle for me. Physically and mentally it's been a tough road. The reason I've been giving up all of the above is to find answers to my struggles. Yes, I've been depriving myself of certain things but--what I'm finding is--it hasn't been so bad.

I don't really miss the sugar/desserts because I don't miss the addiction and the physical crashes and lack of concentration that came from eating too much of them (I was THE BIGGEST SUGARHOLIC EVER!). And not having any at all--honestly and truthfully--has made the cravings go away.

The beer and wine? kindof sortof miss it when I'm socializing...but I know I don't miss the depressive crashes that come from having as little as a beer or two.

The milk? It's only been a short time and milk and cheese are ingredients in sooooo many recipes and store products (and I ate and drank ALOT OF BOTH). But do I miss it? Not really.

Because I'm finding that--slowly but surely--I'm feeling better.

I'm feeling stronger--mentally & physically
I'm feeling more confident
I'm feeling happier
I'm feeling more content
I'm feeling that there is a light at the end of the tunnel

I'm finding that sometimes you have to give up to receive.
And keep fighting. And that it's not so bad to give up--what wasn't good for you in the first place.

Which brings me to a...

Baby Step: Think of something that you know...you just know is bad for you and see if you can take a break from it--if only for a couple of weeks. It will be hard in the beginning--trust me. But maybe you'll find that you don't miss it so much. And maybe you'll find, like I did, that after a while it's not so hard anymore. And maybe you'll find that it's worth--giving up. Because you feel better without it.

Be strong. Be Fit. Be Confident. Be your Best.

Hugs,

Joanne

Why Weight?

Why strength train?--because it can change your body, mind, and life. I know it did mine.

Never did I believe that I would be doing deadlifts and hanging abs and loving every minute of it. Never did I imagine that I would be instructing others to do the same and loving every minute of it.

But two years ago, at the age of 43, I joined a gym and fell in love with strength training. Lifting weights made me feel strong, fit, in control. It also helped me to lose 25 pounds and to fit in a size smaller than I did years ago even though I weighed 5 pounds less. (pound for pound, muscle is more compact than fat and therefore takes up less space in your jeans).

There are many benefits to strength training including:

Weight loss and maintenence--

The key to long-lasting weight loss and maintenence lies in changing your body composition.

The way to change your body composition is through eating a healthy diet, performing cardio workouts, and (I believe most importantly) strength training. Why?

--As you age you lose up to 1/2 lb of lean muscle mass every year--that adds up! In fact, the average adult loses 5-7 lbs of lean muscle every decade. Even if you maintain your weight your lean body weight declines and your body fat increases.

--When you lose weight strictly by cutting calories (especially drastically) and soley relying on cardio workouts for calorie loss, you are losing a good deal of lean muscle mass along with the fat.

--Since lean muscle burns more calories than fat, your metabolism will be lower than it was to begin with. You may weigh less but you will also have to eat less calories to maintain that new weight!

As an added bonus, your body continues to burn a higher percentage of fat calories for many hours after you finish your strength training routine. Not true for long-endurance type cardio workouts (though aerobic workouts are necessary for healthy heart and more).

Strength training also--

• adds muscle which raises your metobolic rate--even at rest
• strengthens your bones--reduces your risk of osteoporosis and bone fractures/breaks
• protects and supports your joints
• improves your muscular endurance
• reduces your risk of injuries
• improves coordination & balance
• improves your confidence & self-esteem
• improves your strength and energy to keep up with life's demands
• improves your posture
• enhances your cardio workouts by allowing you to increase the intensity and duration
• More importantly, according to the CDC, it reduces signs and symptoms of numerous diseases including arthritis, diabetes, osteoporosis, obesity, back pain, and depression!

Of course there are "superficial" benefits to strength training which I certainly won't discount. Looking better in a tank top or little black dress or fitting into your old favorite pair of jeans are important to your self-esteem and state-of-mind. In fact, for once in my life, I finally blame the clothes and not my body when, in a dressing room, I try something on and it looks awful on me.

I believe the question is not, "why strength train" but "why-am-I not?"

You don't have to join a gym, though for me I lack the discipline and motivation to work out at home. I also like the energy, the social aspect, the equipment, and the guidance that's available to me, that the gym setting provides.

There are many options that can give you a great home workout including utilizing resistence bands, body-weight workouts such as push ups and squats, exercise videos, dumbbells and more.

As I mentioned in a previous post, your body may have developed muscle imbalances that you might not be aware of. Poor body mechanics can lead to injury and should be addressed before beginning a more strenuous routine (true even for cardio workouts). I suggest getting medical approval before beginning any fitness routine. Secondly, I recommend hiring a knowledgable personal trainer (or someone with simlar qualifications) to perform a movement/overall fitness assessment and to develop a personalized routine incorporating corrective exercise (if deemed necessary).

Be sure to start slowly and progress gradually. Your body (including muscles, tendons and ligaments) needs time to adapt to the new movements and demands being placed on it.

Following is a link to an article that offers some great suggestions on getting started:

http://exercise.about.com/cs/exerciseworkouts/a/weight101.htm

Remember, any journey begins the with a first step. I imagine you are reading this because you want to improve your health and fitness. Take that first step. The effort you put in will be worth it. You are worth it.

Be strong. Be confident. Be fit. Be your best.

Hugs,

Joanne

Emotional Rescue

Never will I forget a story my mother once told me. When I was growing up my father (who is a wonderful, wonderful man in all other ways) was a yeller. After dealing with difficult co-workers all day in a noisy factory, performing what I imagine to be an un-fulfilling job (my father is an extremely intelligent man but came from a home life that didn't offer him many opportunities), he would come home stressed and tired. And he would yell. Often. Loudly. On a certain day my mother just couldn't take it and left the house to take a walk. She headed towards a nearby drugstore intent on purchasing a candy bar to soothe her nerves. As she entered the store she realized what she was doing, stopped and said to herself "I am not going to let that man make me fat." She turned around and continued on her walk.

My mother is a strong woman, physically and emotionally. At 79 years of age she still cleans houses twice a week. She has the emotional control that I long for. She can separate eating from emotions--oh how I envy her.

How often have you reached out for food as a comfort, a self-medication for what ails you. Stop and think--are you eating to feed and strengthen your body?--or your soul?

If eating, overeating, or eating the wrong foods, wasn't fulfilling a desire or emotional need of some sort you probably wouldn't have a problem reaching for a bowl of brussels sprouts rather than ice cream.

I truly believe that our societies' struggle with weight loss is largely tied to emotional issues with the balance coming from physiological issues such as hormones, disease, medications that cause weight gain, etc.

Argument: I just like food--the taste, the texture, everything about it--I just enjoy good food. Think about it, what is it about eating these foods that are fattening, sugar-laden, most-likely unhealthy in some way? It gives you pleasure. What is pleasure-it's an emotion. For the short time that you are savoring the food in your mouth you enjoy a moment of pleasure--guilty pleasure as it might be.

Why am I shoving potato chips with dip into my mouth at the party--why not carrot sticks? Is it to feed my hunger? Why when I enter a restaurant intent on ordering a healthy meal, do I instead order the eggplant parmesan, smother my bread with butter, and laden my otherwise healthy salad with gorgonzola. I do it because it tastes good and for a short while will make me feel good. I had a long day. I worked hard. I'm tired. I'm stressed. I deserve it.

I believe a good example of emotional eating tied to the struggle with weight can be seen in Oprah's story. She has every resource available to her to aid in a healthy lifestyle including a personal chef and personal trainer at her disposal. Help is available to her round the clock. Yet she still struggles with her weight. Another example is Kirsty Alley who, in the limelight boasted about and lost a tremendous amount of weight on Jenny Craig but regained it in record time.

What is stopping them both from permanent, sustained weight loss? I believe that both Oprah and Kirsty have deep-rooted obsessions with food stemming from emotional issues that need to be addressed and healed. Until then, food for them, may always be an addiction that cannot be controlled.

I am not talking about weight loss for the sake of fitting into a size 2 pair of jeans. Being thin won't make you happy, trust me in that. But being overweight or obese can lead to hypertension, hyperlipidemia, degenerative arthritis, heart disease, diabetes, stroke, certain cancers, back pain and more. Maintaining a healthy weight through a regular exercise and a healthy diet is key to avoiding many of these issues which can lead to a decreased quality of life.

Sometimes these changes can be made on your own. Here is a great article from MayoClinic.com on emotional eating that offers some good suggestions on taking control--

You only have one life, one body, one mind. Try to take care of them the best you can. You deserve it.

Be strong. Be confident. Be fit. Be your best.

Hugs,

Joanne

Brain Freeze

As I struggle to write my post on rounded shoulder, forward head posture (I know, I know, you just can't wait!) my brain keeps freezing up and I find I need to write it in bits and pieces. Narrative writing comes so much easier for me. The technical information, though I can explain it verbally, is so hard for me to get down on "paper."

So in the meantime, it's more baby steps...

Baby Step: Don't compare!

Yourself to others--Everyone is fighting their own demons and battles. Things come easy to no-one, even if it looks that way on the outside. What is important is you--give yourself a break. You are making a move towards a healthier you.

I once had a friend tell me that I was the calmest, most "normal" person she knew and she wished she was more like me. I almost dropped. In my mind I was wierd and internally every day was a struggle to overcome depressive thoughts and anxiety (docs call it a chemical imbalance--I call it suck). I certainly wasn't calm in my mind. But here she was admiring me, thinking that I had it altogether.

No one is perfect. Don't expect yourself to be.

Baby Step: Set Goals!

Both long term and short term--Make them challenging but attainable. Start with small steps that work towards a larger defined goal. Reaching a goal, no matter how small, will motivate you to keep going. Record them in a journal and make notes when you reach a goal or make notes on why you didn't to help you strategize to prevent a similar setback.

When you achieve the long term goal--don't stop there. Always working towards a goal gives you purpose.

Currently my long term goal is to heal my body and my mind. Each morning I try to set a goal for the day whether it be going the full day without negative self-talk or fully completing my rehabilition exercise routine or having a really good day nutritionally to give my body the tools it needs to heal. This helps me to feel some control over my issues and not get discouraged.

Baby Step: Reward!

Yourself for a job well done--Whether it be reaching a goal or passing on that cookie, find a way to reward yourself. It can be putting a $1.00 in a jar for each achievement (and buying yourself something nice when you reach a larger goal), downloading a new song or having a latte--skim of course :)--when you reach smaller ones. Dangle that carrot in front of your nose (you can eat it when you're done!) and be sure to follow through on your promise to yourself when the goal is met.

The house is waking up around me and I need to get the day going. I am headed to NY for a few days to attend a Corrective Exercise workshop. I am so excited (but nervous) and I hope to have a lot of good information to share (when I can unlock my brain).

I hope you have the best of days.

Hugs,

Joanne

Be Strong. Be Confident. Be Fit. Be Your Best.

If I only knew then...

...what I know now...

I may not be battling a shoulder issue. I may not have back pain. I may not be dealing with nerve damage to two of my rotator cuff muscles. I may not have seen two orthopedic surgeons, a rheumatologist, and a physiatrist all within the past year. I may not have had three cortisone shots, two rounds of physical therapy, two EMG's, three MRI's, two sets of X-rays (and a partridge in a pear tree) without total resolution. My internist might not tell me--"well you are getting older."

Yes, we are all getting older. But pain and suffering and aging don't have to go hand and hand--at least not so early in life. And though I'm not quite young I'm not quite eligible for social security just yet :)

I blame my current issues on my years of poor posture (if I only knew then...). I developed rounded shoulders--probably from years of hunching forward over a computer (take notice--how are you sitting right now?)--which led to improper execution of every-day movements and while strength training--which in turn led to impingement and rotator cuff tendonitis.

If I had kept my core strong, my SI joint ligaments may not have become so lax--which led to one side of my pelvis rotating anteriorly and one side posteriorly--which in turn led to back pain.

This is why I want to tell you, and I hope you will listen, that it's important to get your body into shape--now--before you are in pain. By "shape" I don't simply mean losing weight (though this should come along naturally by incorporating a fitness routine into your life). I mean strengthening your muscles, improving your flexibility, cardio endurance, nutritional intake and your posture.

Strength, balance, flexibility, reactive and cardio training should all be incorporated into your fitness routine. But in order to progress safely in any movement-based activity there is a step that you should do immediately--work on improving your posture and body alignment.

Be it shoulder pain, back pain, knee pain, ankle pain, neck pain or headaches--poor alignment of your body can lead to the above. Years of poor posture and body mechanics (which can start in childhood) add up to semi-permanent changes in your body. Your shoulders may round forward. Your head may jut out too far from your neck. You may elevate your shoulders while raising your arms (impingement anyone?). Your back may arch or round. You may lock your knees when you stand. Your feet may turn out or your knees may cave in during squatting or walking or running.

Unless you were born with a physical deformity or have been injured, your body has probably "set" into this new posture from years of bad habits. And once this occurs, it's not always as simple as sitting up straight. You now have muscle imbalances that have to be addressed. You need to inhibit and lengthen overactive muscles and strengthen the opposing underactive muscles. Your body is an interconnected "kinetic" chain (remember the song the foot bone connected to the shin bone...?--so true!). Starting at the feet, if you have imblances in the muscles surrounding your ankle it will start a chain reaction all the way up your body. Your shoulder pain may start with dysfunction in the muscles and joints around your ankles.

In future posts I will address these specific issues. For now I want to offer you a starting point--since we are talking baby steps here.

Baby Step: Drawing-in-maneuver

I want you to begin by learning and practicing the "drawing-in maneuver." While standing, look at yourself from the side in the mirror--is your low back arching? Are your knees locked? Now draw your stomach in by pulling your belly button towards your back and at the same time scooping or hollowing up--towards your rib cage (you don't have to suck it in too hard--you still need to be able to breath!). Your chest will immediately rise and you should see the arch disappearing. It's good to practice this while lying down to really get the feel of the movement. This will take the weight off of your lower back and onto your legs where it belongs. It will also open up your chest allowing you to breath easier and deeper. Once you have a feel for the movement keep practicing until it becomes routine and second nature to you--and then perform it everytime you run, lift, sit, walk, move!

Your mother was right--stand up straight! Be proud of your body and take up a little space in this world.

Be strong. Be fit. Be confident. Be your best.

Till next time,

Joanne

I'm the Tortoise

I think most everyone knows the story of the tortoise and the hare. Well, I'm the tortoise.

I am all about baby steps that eventually lead to winning the race--making small, sustainable, lifestyle changes that you can and will be able to continue for the rest of your life. Too much of anything is--well, too much. Too many changes all at once will lead to burnout. Too great a calorie restriction, too much exercise, depriving yourself of too much--all will eventually backfire and/or cause injury.

Getting out of shape didn't happen overnight. Do not expect to get in shape overnight either.

If you expect too much of yourself you will only be disappointed. Don't disappoint yourself. There are plenty of people out there who will do it for you. Instead develop a vision.

Baby Step: Vision

Picture a day, even if it's months down the road, where you are stronger, healthier, fit. Picture yourself having more energy, fitting into those favorite jeans, making choices that don't lead to regret--or, at least the majority of the time :). Picture definition in your muscles, moving with ease, feeling strong. It will happen, if you let it. Let it happen. Remember, you are the only one standing in your own way. Push your old self out to make room for the new.

Now that you have your vision you need to...

Baby Step: Make a commitment

To yourself! Outside accountability can be helpful, especially in the beginning of any lifestyle change, but that person will not always be there to answer to. The person you need to learn to depend on and commit to is yourself.

I believe that the majority of the battle with weight loss is emotional (I'll dedicate a post to this topic). It's challenging past habits and finding strategies to turn to when the going gets tough. The commitment isn't a short term one--it's a permanent commitment to value and care for yourself.

This commitment will help when you are faced with the inevitable...

Baby Step: Setbacks

You will face setbacks. They will happen. What is important is how you respond to them. You need to have a strategy to rebound and move forward. Look upon the slip as a one time event and be kind to yourself. If you have ice cream (or if you were me it would have been a double sundae with extra whipped cream) for lunch--just let it be that you had ice cream for lunch. Don't let it ruin the rest of your day. Start fresh. Look back at how much you have accomplished and how much you will accomplish in the future. Maintaining a healthy lifestyle is not an all-or-nothing process. It's just that--maintaining. No one is perfect--don't expect yourself to be!

I will stop myself here. As anyone that knows me can attest--I talk...a lot! But I will control myself here and save some for next time.

Feel free to comment on what you've read and/or what you would like me to write about. Good or bad--I can take it--just keep it clean, my kids might read this :)

Be strong. Be fit. Be confident. Be your best.

And have a great day,

Joanne

Baby Steps -- Pay Attention!

Do you remember that day?...or maybe it hasn't happened to you yet.

It's the day that you wake up, look in the mirror and don't recognize the person looking back at you.

It is the day that happened to me a little over two years ago. Over the edge of 40--and heading towards the hump--I looked at myself and didn't like what I saw. O.k. the face was aging, that is to be expected. It was that worn out, unhappy, blank look that scared me. Who was this person and why was she here? I looked down at my body. Where had the once thin (if not toned) woman gone? My body had always been good to me. It bore two wonderful children--a boy who had just reached teenager status and a sweet young girl finishing her kindergarten year. It brought me where I wanted to go and did what I instructed it to do. Though not always as graceful as I would like--and often achy in parts, it served me well. What had I given it in return? Not much. Neglect.

It was in that moment of time that I, for the first time in years, really paid attention to myself. And I didn't like what I saw. I didn't like how I had allowed my body to reach it's current state. I felt weak. I felt hopeless. I felt ugly. I felt old.

But that moment, as painful as it was, changed me forever. I began to really pay attention to myself and not just everyone around me. I started paying attention to what I ate--how much sugar--how few grains & vegetables. I paid attention to how little I exercised--and how much I needed to. I paid attention to how poorly I felt when I woke up in the morning. I paid attention to what size clothing I was wearing (too big for my liking). I paid attention to how my knees hurt when I squatted down and how hard it was to get back up.

And all that attention paid off.

Less than two years later I am happy to say that I am a new woman (though still and always will be a work in progress). I'll never be back to the woman of my youth, but that's o.k. I'm finally happy with my body (as much as anyone can be, I'm far from perfect) and although I'm battling a couple of injuries from years of neglect I feel stronger than ever. My body, although different than it once was on the outside, is fitter and healthier than ever.

And it all came from paying attention--for that one moment in time, which led to another, and another, and another. And it came from baby steps, lots of little ones, which have led to me leading a healthier lifestyle.

And most of all, it led me to an extremely gratifying career as a Personal Trainer. A career I never in a million years would have imagined for myself (thank you Cody). It's a story for another post but I can say that it is the most fulfilling career that I would never have chosen for myself :).

Which leads me to explain the purpose of this blog. I'm starting it in the hopes that I can share my experiences and new-found knowledge to help others find a path to their own personal fitness.

I want to share and discuss baby steps that you can take to reach those goals. I will share tips and tricks and exercise strategies. You will soon know the importance and enjoyment! of strength training (if you don't already). Strength training can be intimidating at first but it is the key to growing old gracefully and controlling your weight. If I can do it--anyone can! My goal is to have everyone hoisting some weight--so soon there will be a little less of your own.

And the first step I'd like you to take is (who would have seen this coming?)--to start paying attention to yourself. Take a good look in the mirror. Are you happy with what you see? I'm not talking about lines or age spots, wrinkles or sags. I'm talking about the life in your eyes, the look of health. Do you recognize yourself? Have you let everyone and everything around you take over you? It's time to get back to you.

And you will. And I will try to help.

Thanks for paying attention.

Joanne