Health & Physical Fitness/Training Thread

[Chris]

Chris- would you mind sharing the mobility and core exercises you're doing for your back issues?

Give me a minute to make a list. I will use common terms for each that are easily searchable.

 

[Neophyte]

The meniscus tear.

 

[Chris]

Chris- would you mind sharing the mobility and core exercises you're doing for your back issues?

I sent you a PM.

 

[Chris]

Update to my post on 6/18- after some pretty remarkable progress and the gaining of some real momentum in a short span…I was put on my ass by the ‘nordic’ flu (or as I refer to it affectionately, the mf’ing nordic flu. After 8 days of feeling like absolute shit with poor sleep and poor recovery I think I have reached the endpoint. It has resolved to just a bit of congestion in my airway but sleep and recovery have returned to baseline.

I have yet to return to the gym (won’t until my tuberculosis-like cough departs) but yesterday I did a modified version of my Core & Mobility plan. Today I did the full monte. I have completely lost all progress on my back (it has reverted to the previous mean) along with the momentum I had achieved. It really sucks to have to start over but start over I must.

 

[Chris]

Neophyte Have you had the surgery yet?

 

[Neophyte]

Neophyte Have you had the surgery yet?

No sir.

The gal who handles the doctor's surgery schedule was out sick the day I was there so we didn't get it on the books then, and I had a 8 day trip back to VA to visit Mom that I just returned from. Getting it scheduled is on my list of "To Dos" today.

 

[Chris]

The Dalai Lama was once asked by a young woman after a lecture in Albuquerque- ‘Your holiness, what’s the single-most important thing I can do? His response?

“Routine.”

“Next question.”

That’s who we are. We become what we do. Is it the content of your mind that determines your behavior? Or is it your behavior that determines the content of your mind?

What we do every day without question is who we are. If you are unhappy with your physical and mental state…change your routine.

(This is not at all intended to be preachy. If someone reads this and is thus motivated to make a personal change, it has served it purpose.)

 

[Chris]

I would suggest that anyone struggling with all of the dynamics of weight loss check out Ethan Suplee’s Youtube channel.

On LifeLONG with Ethan Suplee he provides enlightened, compassionate, and supportive discussion and advice with none of the Biggest Loser bs. Speaking as someone who is fit and 180lbs, even I find inspiration in his message and approach.

 

[Mickalino]

I lost 70 pounds over a period of years recently. Now I'm underweight.

The main way that I did it was getting rid of almost all gluten.
At first it seems difficult, until you learn easy alternate ways of getting gluten-free grains
I think the"glu" in gluten stands for glue, because it sticks to your gut like glue

 

[AngryChuckT]

I honestly just noticed this thread for the first time. I am passionate about this subject. I let myself go in my 30s. At 38 I knew I needed a change as I was almost 100lbs overweight. Just carrying my infant son in his carrier from the car to upstairs in my had me winded. I lost eh 100lbs over the course of 18 months and have generally kept it off for over a decade. (I always put on 15 lbs. during the Holidays which I take off in the Spring though now that I am in my 50s that gets harder each year and I am going to have to be more mindful in the winter.)

Outside of certain general principles I believe it is not a one-size fits all (pun intended) approach to weight loss because everyone is so different. My general principles:

1. 90% of weight loss happens the kitchen because it always comes down to calories in/calories out. My diet can be healthier or crap but as long as I take in less calories than I burn, I will be skinnier. I may be "skinny-fat" or "skinny-unhealthy" but I will weigh less.

2. Finding a workout that I love. I loath a traditional gym. Bores me to tears. In my 30s, I would start at the Planet Fitness-type place and by month three started finding excuses not to go and then drop. At age 38, a friend took me to my first live and local MMA Show on a Saturday Night. I fell in love in my heart I added a goal to fight MMA at least once. I accompanied my friend to his MMA Gym that Monday and never left.

I still train grappling and striking 4-5 times a week, earned my BJJ black belt, fought in striking smokers , and had my MMA debut in my mid 40s winning by submission. I LOVE fighting and training to fight. It is a brutal workout but doesn't feel like one. I can burn 600-800 calories in Jiu Jitsu sparring and have blast doing. I branched into trail running as a side hobby to help manage weight and cardio when injured before a major national BJJ tournament. I came to love the masochism involved in that and now have an eye to a 100 miler ultra as a long-term goal - if I can get my knees to cooperate. I even lift and do traditional gym stuff again -but just enough to prevent injury in the physical hobbies I love. Had I never discovered MMA I would have never been regular in exercise and wouldn't have been as effective on willpower with diet. Having to cut/maintain weight for a fight/competition makes it much easier to say no to the chips or cookies. Plus the lighter you are, the easier the trail race becomes.

3. Intermittent fasting. Doesn't work for everyone, but it does for me. I can do a lot of things fasted and hold out quite awhile before I have to eat, but once I do eat I have willpower issues with grazing/snacking. Intermittent fasting keeps on track for my calories goals for the day. I take all my calories in a 5 hour window each day absent special circumstances - vacation, holiday season, etc.

4. MyFitnessPal app. I log everything. Great app and its free though unfortunately some of the functionality has moved behind the paywall but still in my opinion the best out there.

I can drone on about this stuff forever, but will stop there. I am happy to chat about MMA for old dudes or trail running especially those with Ultra experience who may let me pick their brains.

 

[Chris]

One question AngryChuckT - do you have any knee issues/concerns or is that only a consideration for doing an Utra?

 

[AngryChuckT]

One question AngryChuckT - do you have any knee issues/concerns or is that only a consideration for doing an Utra?

The knees are really the concern with running and be able to maintain the ultra distance. My gas tank is well above average for my age. I am a solid runner - but once we start getting into a traditional a marathon distance my knee and especially my IT band starts rearing its ugly head - sometimes its worse than others.

I am working on increasing my mileage, and have an appointment lined out with a new PT who is a new runner themselves to see if I can find a way to get to 50k and then 50m in the next 12-18 months - with an eye toward a 100 miler after.

I have no issues with my knees in participating in combat sports.

 

[Chris]

The knees are really the concern with running and be able to maintain the ultra distance. My gas tank is well above average for my age. I am a solid runner - but once we start getting into a traditional a marathon distance my knee and especially my IT band starts rearing its ugly head - sometimes its worse than others.

I am working on increasing my mileage, and have an appointment lined out with a new PT who is a new runner themselves to see if I can find a way to get to 50k and then 50m in the next 12-18 months - with an eye toward a 100 miler after.

I have no issues with my knees in participating in combat sports.

The it band is the bane of runners. It is commonly the byproduct of inadequate glute strength and hip strength & mobility (adductors) which presents in knee discomfort, particularly on the lateral side. With your background in combat sports, I doubt that is the case. Maybe over-doing it? 🤷🏻‍♂️

I would be interested in hearing the diagnosis and treatment plan that the PT recommends.

 

[Chris]

NSFW? 😉

I’ve been doing these daily (off and on) for 5-6 months. They have made a big difference in my knees and with my ankle mobility.

 

[Mickalino]

NSFW? 😉

But SFR (Safe For Retirees)

 

[Boone]

I just tried one and I couldn't keep both heels on the ground, lol. I may try incorporating this. My whole body hurts almost everywhere all day unless I have worked up a good sweat doing some strenuous activity. I don't know if I can be rehabilitated at this point!

 

[Chris]

I just tried one and I couldn't keep both heels on the ground, lol. I may try incorporating this. My whole body hurts almost everywhere all day unless I have worked up a good sweat doing some strenuous activity. I don't know if I can be rehabilitated at this point!

I couldn’t either and that is very common. Start with something like a book under your heels to start.

When I started 30 seconds seemed impossible. 5 minutes+ now is a piece of cake.

 

[Chris]

A good primer-

 

[AngryChuckT]

I just tried one and I couldn't keep both heels on the ground, lol. I may try incorporating this. My whole body hurts almost everywhere all day unless I have worked up a good sweat doing some strenuous activity. I don't know if I can be rehabilitated at this point!

We go from a microwave when we are younger to an oven that has to preheat more and more. I have to warm up and stretch at least 20 miuntes before comnbat sports and as my training partners say it "keeps taking you longer and longer to warm-up Paw Paw Chuck."