So we’re home and we’re eating healthy right?! Not necessarily, we certainly have the ability to cook and prepare everything for ourselves, but food is good and it provides comfort. And let’s face it we are in some need of comfort in these trying times.
Some of my clients are struggling with their diminished ability to get out and about/lower levels of activity and their increased intake of food. Input vs. output will catch up to you and quickly if you’re not careful.
So what to do?! Simple, take advantage of the extra time you have and start a diet. You’ll never find better circumstances to control your food intake, prep and meal choices. That being said pick a diet you like and start it. I’m sure most of you have a diet book or two collecting dust on your shelves.
Grab that book or maybe buy a new diet book or find something online and make it happen!!
How we come out this mentally and physically will have a great deal to do with how we take advantage of of the time we have been given.
Don’t squander this opportunity.
First and foremost I hope that you and your family are well and safe.
What are you doing at home? Let me know!!
Here is my humble home program:
Monday and Friday
Knuckle push-ups 25 reps
TRX rows – 30 reps
Horse stance 1:30 sec
Stretch for 35 min
Tuesday and Thursday
Kung Fun training 1 hour
Kettlebell swings 200x each side
So here we are two weeks from my meniscus repair and all seem to be going well. Two days ago I had my first leg work out – five sets leg press topped out at 5 plates. I haven’t had to use crutches and will hopefully be back up to speed in time for the left knee surgery in mid-October.
What I’m getting at here is always keep moving. My work before and after the surgery is just as important as the surgery itself. Good pre-op health and fitness levels are key. This prep work can take on many forms and of course certain populations will have limitations. But do something!!
Lose weight if you need to, strengthen the area affected (if possible), and the rest of your body while you’re at it. I know that’s a little general but I think you get the idea and if anyone reading this wants advice please feel free to contact me directly. And as always check with your Doctor first.
Then of course once you’re post-op do whatever you can as well, go to PT, swim, walk, lift, Tai -Chi or whatever you are able to do (of course under the guidance of your Doctor/Physical Therapist).
If you have a plan your recovery will be much faster!!
I hope this helps and I’ll let you know what happens with the other knee soon.
Train Hard, Train Safe!!
Well it has certainly been an age since my last blog post and I apologize for that. New business ventures and life seem to have gotten the better of me.
So lets jump right in…
All is well in JETT world but Mr. JETT needs a tune up. If you have ever ready and of my prior ramblings you’ll know that my knees are known to give me issues on occasion. Well that occasion is nigh and it seems that it’s time to get both of them scoped.
Anterior, medial osteoarthritis is the diagnosis. The main contributing factors are – I am mildly bow legged and have flipped the odometer a few times (yes wear and tear is one of the aging theories). Eventually I think it will lead to partial knee replacements. That technology has come a long ways and it pretty cool it’s worth checking out this link (http://bit.ly/2NASUCr). These two upcoming surgeries will be mainly clean-up and quick trims of the meniscus that is fraying in both knees.
Well of course when it rains it pours, I have had elbow issues over the past year as well. Right elbow was tennis elbow, I seem to have to have taken care of it through diligent stretching and rehab exercises. However the left elbow has some calcification and damage to one of the tendons. It was recommended that I try platelet-rich plasma treatment (PRP). Really the jury is still out but I trust my Doctor and am going to get my left elbow worked on while I am forced into some downtime for the knee. Check out this link for better description (https://www.regenmd.com/services/prp-therapy).
And of last but not least as I am ramping up for this this knee surgery, my neck is giving me trouble as well. 90 minutes at jump zone with the kids two weeks ago; I don’t think I’ve ever done as many flips in my life. Anyway getting a little chiropractic work to address the issue. I am currently on vacation and trying to lay low and let my body heal.
This seems to happen every two to three years for me, I have to take time and go into a tune up mode. I guess I should look at the bright side. I have started blogging again.
I’ll keep you posted as to progress…
Sorry it’s been an age since I’ve blogged, but I thought I’d get some feedback from your guys.
Here are my stats currently:
Height 6 feet
Kung training: 2-3x a week
Stretching: 2-3x a week
Cardio: When I can get it, admittedly lacking in that department currently
So not it’s your turn…
What are your stats and what are you up to physically?
Train Hard, Train Safe!!
This seems to come up every time I’m on vacation and visiting a new gym to for a workout while catching some RNR. I’ll be in a new gym and won’t know anyone, not a big deal I know what I’m doing and I’m going to get my lift on to look buff on the beach (ok we all do it…don’t judge).
Anyway lets say I need a spot, the two exercises that come to mind for me where it’s most important are the bench press and the squat. Now how do I find someone to give me a good spot at a new gym where I don’t know anyone and certainly can’t tell who knows what they’re doing?!
It’s not as bad on a bench press, maybe you’re spotter helps too much (usually the case) or hopefully not the other option and leaves you languishing with a bar on your chest, but eventually most folks will pull that bar off your person and you can get onto your next set.
Of greater concern for me is the squat, case and point I was front squatting yesterday (gym and beach I am visiting will remain nameless) and needed a spot. You are literally putting yourself at great risk if you are going for a one rep max and don’t know who is spotting you. Make sure that they do, and if in doubt just wait till you’re in an environment where you know who can spot properly and who can’t.
That being said, I found someone to spot me, I had no idea if they knew what they were doing or not and that being the case this was a weight I knew I could handle. Long story short, I explained to said spotter that I was front squatting, at the end of my set – a double, he expressed surprise because he thought I was going to do a push press when I started the lift – the front squat and push press do have a similar start but I explained to said spotter what lift I was doing.
His follow up question to his realization that I was not push pressing (225lb. would have been a great push press), was why do you squat with bar in the front. This person/spotter did not look like a totally green gym newbie (that’s why I asked him for a spot), but obviously didn’t know what he was doing when it came to spotting; so again be careful when you’re not on you’re home turf and don’t know who is spotting you.
Train Hard, Train Safe!!
What type of exercise do you engage in? Weights, Yoga, Pilates, running, elliptical and the list goes on. Is one better than the other?! Tough question, with no easy answer. The answer may be in another question – How is your stamina? Whatever type of exercise program you follow does it provide you the ability to sustain prolonged physical effort?
If you do lost of cardio you will have a well developed cardiovascular system but may not be able to lift heavy weights; if you only lift (body building/split routines) you can lift heavy weights but will have almost no stamina. The Yoga and Pilates genre is great for flexibility, some strength and slightly better when it comes to stamina but not great.
So what is the approach needed if you want true stamina beyond just being able to run/do cardio mile after mile?
Well from a class or group exercise standpoint it would have to be crossfit. It’s a perfect blend of strength and stamina work. However there is a steep learning curve and chance of injury. But the answer was aforementioned – you need a blend.
Good examples of athletes that have the “blend” are boxers and MMA fighters. They have a great combination of strength and stamina. Surprise, surprise I have been doing martial arts for 30 years.
My current program is 3-4 days of martial arts training, 2-3 days of cardio and 1-2 days of lifting but when I lift it is a non stop burn, sort of like a MetCon in crossfit but longer and I hope safer.
I’m not advising anyone to fight round after round, but do you have the stamina to do it? Strive for that type of stamina and I promise you, your level of fitness will be superior!!
Here is quick update on my knees. I have started back with my martial arts training and all is going well, actually no aches and pains at all so far.
I recently changed my whole workout routine and will be avoiding heavy squats, with a much greater focus on functional movements and calisthenics. This type of training is surely still a test of my knee(s) integrity but more from a volume standpoint. That being said, I have been sore and tired after these workouts but again no issues with my knees.
I also just started my “kick/punch” training (12-15 rounds of heavy bag work, with both punches and kicks) and so far the knees feel good as well.
The only thing I haven’t tried is running, my cardio work has been all elliptical. Running in my last bout of knee issues was absolutely the main driving factor. Seeing as how this current regimen is working, I don’t feel like rocking the boat so l’ll stick with the current regimen.
Long story short it seems that the Synvisc One shots (http://bit.ly/2oz6x7P) are working.
Knees good, me good, all good!!
So as I was training one of my clients the other day, it hit me that I may actually not be able to keep up with him/my programming. It was certainly bitter sweet seeing one of “pupils” doing so well but this also came on the tails of starting to feel winded while training martial arts and a realization that I can’t rest on my laurels.
It then dawned on me that since my last 10k race and my knee issues I have done zero cardio and only split routines for weight lifting. This would be great if I was a bodybuilder doing mass work in the winter but it doesn’t do much for my physical fitness and martial arts training. Am I in shape, yes certainly, am I fit…I think not currently.
That being said today was day one of my new training program and programming will be roughly as follows.
Two days of lifting focusing are minimal rest, lots of calisthenics, kettlebell work and functional movements.
Here is an example:
1000 m row
Chins 5 sets (3 overhand 2 underhand) of 10 sets with 30 bicycles in b/w
Complete in 50 min
*with weight vest
Other days will be filled with cardio – elliptical, some running if my knees can handle it, and as much stretching as possible (at least 3 days a week), I really want to finally achieve a lotus position.
I will also try to maintain my current Kung Fu training at 3-4 days a week.
I’ll keep you posted…
Train Hard, Train Safe!!
So here we are a week and a day later after my synvisc one injections in each knee (http://www.synviscone.com). I have gone from barely being able to walk to light leg training yesterday. The first couple of days I really had trouble walking, my knees felt tight and inflexible and I could not kneel.
By the weekend it was starting to get better and again yesterday I trained light legs – front squats, leg extensions and leg curls.
I will start back to my martial arts training this Friday and that will be the true test.
The ultimate benefit may yet to be revealed, but as long as I’m not having surgery I’m happy!!
Train Hard, Train Safe!!