Fitness Goals: Helping Each Other Reach Our Goals

[PDIDDYMARSH]

21 minutes ago, taylorjonasher said:

Touching on your patellar tendonitis first - there are ways to strengthen the tendons and muscles around the joint that can alleviate your pain and allow the joint to heal. Here (in no particular order) are a few resources to help rehab it yourself. You should check with a medical professional to make sure it's not anything more than tendonitis, if you haven't already, to make sure you aren't doing further irreparable damage.

***Note - I am not a medical professional, but rather a fitness enthusiast. Discuss these items with a medical professional before adopting them, or do so at your own risk***

This episode discusses lateral/medial epicondylitis (elbow), but the same principles of lengthening and loading the tendons would apply to your knee. I have had pretty bad epicondylitis from beating balls off a poorly padded mat and used this protocol to rehab myself back to health. It took about 4-6 weeks of doing this every other day, but I did see significant reduction in pain and improvement in the range of motion within two weeks after putting the theory into practice.

This video gives you a couple of movements and protocols (squats being one of them) that can help you work through your tendonitis.  You really don't want to completely put your injury on the shelf, but rather work through it to strengthen the tendons and muscles around the joint to allow it to heal. Lengthening the tendons and loading them in an isometric hold (as discussed in the FFG pod and protocol #3) is what both sources cite as the fastest way to rehab the afflicted tendon. I had a pretty bad lower ankle sprain last year that I was able to rehab rather quickly (3-4 weeks) by stretching and doing isometric holds in the lengthened positions - I can't say it will 100% work for you but it's worth considering and talking about to someone with a medical degree. 

As far as your workout regimen, it's hard to recommend anything to you without knowing what your goals are. Strength, stamina, weight loss, golf specific performance, general overall health and fitness? Throw a few items out that are specific, and I'm sure there's enough collective knowledge around this thread to help you put together a plan and (more importantly) stick to it that will allow you to achieve your goals. Welcome to this thread - it's a nice little corner of the forum!

 

This is amazing thank you so much for this!!!

[jbern]

7 hours ago, angelman said:

Torched sounds intense, but it's great that you're feeling the burn in all the right places. Sorry to hear about the rib issue, though. Take it easy and listen to your body.

Yes, I'm trying to do that. Thankfully, movement seems to be okay. It's the essentials like breathing heaving, laughing, coughing and sneezing that send me keeling over. 

4 hours ago, PDIDDYMARSH said:

So the Gym and Pool are joint and some courses have a joint membership but the course I have recently become a member doesn't, I think if I can get on the course more then I can get steps in, plus the renovation is a workout in itself tbf haha, I have some dumbbells in the house so may set them up as and when I can.

Sounds like you have a bit of a plan! Keep us updated on how it's working out for you! I really like how the UK supports walking golf courses. Several of the courses around me push the golf carts because it's extra $$ for them. A couple even require that you purchase the golf cart and won't let walkers out.

[Owengeorge13]

Just a walk pushing a double stroller…

[cksurfdude]

Walked at a brisk pace to and back from acupuncture this morning, about a mile each way. This afternoon hit the putting green and the range for a while .. then walked, with a light carry bag and 6 clubs, three holes. 

Feeling ok overall, like I have a solid level of "base" conditioning, and the legs are def in pretty good shape (for an old scrawny dude ).

[taylorjonasher]

Today's Workout - FFG Week 5/12 - Phase 2 Velocity B - https://connect.garmin.com/modern/activity/15405485583

Today's Weight - 185.1

Yesterday's Calories Consumed: 1,862

Yesterday's Calories Burned: 3,172

Felt pretty strong today. Hit 425 on the quarter squats for 3 reps, hit 75# dumbbells on the incline bench for two sets of 5, and 295 for 5 on deadlift. Even though it's been 21 years since I've regularly swung a baseball bat, I felt myself settling back into a perfect loaded position with medicine ball side throws. Probably not the form I am supposed to have, but whatever - it felt good to snap the back hip through again! Also super close to hitting that goal weight,  should firmly be there next week!

Edited May 15 by taylorjonasher

[FallenSaber]

Nice work @taylorjonasher!

[FallenSaber]

Got a 5 mile run in yesterday. First run where my ankle wasn't fully hurting though it's a bit sore today. Working on stretching it throughout the day which I think has helped. I did speed intervals to make up for the lack of distance. It went fairly well.

Just saw on Strava that I had a Phafor the 400m distance. Probably my sprint on the downhill but I'll take it!

Edited May 15 by FallenSaber

[Owengeorge13]

LiiFT 4 week8 day4: full body HiiT/core, golf specific, treadmill 1 mile jog/walk

[taylorjonasher]

Today's Workout - Hybrid Arm Day - https://connect.garmin.com/modern/activity/15421392072

Today's Weight: 184.9

Yesterday's Calories In: 1,789

Yesterdays' Calories Out: 3,207

[Owengeorge13]

LiiFT 4 week7, day1: chest/back, treadmill

LiiFT 4 week7, day1: chest/back, treadmill

LiiFT 4 week7, day1: chest/back, treadmill

[taylorjonasher]

FFG Week 5/12 - Phase 2 Velocity C - https://connect.garmin.com/modern/activity/15437556457

Weight - 184.7

Yesterdays' Calories In: 3,264
Yesterday's Calories Out: 2,730

Had a sales rep come into town for lunch, and that meant beers and a giant burger for lunch yesterday. Still managed to hit a deficit, but I was admittedly a little hungry last night before I went to bed as I skipped dinner considering a 2,200 calorie lunch. Either way, still progressing towards that intermediate goal and it's really close!

[FallenSaber]

Ready for the race tomorrow!

[Owengeorge13]

P90x3 CVX bootcamp , Core, treadmill   

[JFish350]

Good morning fellas, I haven't gone back and read through this forum, but I will do that in a few minutes. I hope everyone is doing good and making progress in the health journey. 

I have been AWOL for a while. I have been dealing with back issues for just over a year now and it's been a huge burden as of late. This last 2 months especially had me at my end of avoiding surgery. Spinal Stenosis is the diagnosis and surgery is scheduled for June 26th. Laminectomy which is basically rotor routing the spine canal to make room for the nerves.  

Drs and PT say to walk as much as I can and keep stretching. Walking will be my PT post op and hope I can get up to 5 miles 6 weeks after surgery. Hopefully I'll be able to get back into the gym 8 weeks out. Them getting ready for the next season of golf. 

 

I am trying to golf when I can, my game has suffered but I don't care as really like being on the course. Maybe it's due to having an actual excuse as to why I suck at golf now, LOL. I have a guys trip starting May 29th and that might be my last golf of the season. 

 

Stay healthy

[FallenSaber]

Completed the La Jolla Half Marathon this morning and capped it off with a well deserved beer! I ran the race in honor of 1st Lt. Robert Seidel III who was from my hometown. He was killed while serving in Iraq, 18 years ago today.

[Knight017]

Well done

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[Knight017]

Well, this week, 5 days at the gym and played 2 rounds of golf. Down 1kg, so that's 4kg in total. It also makes it 3 weeks without a beer. 2 weeks to go for the gym challenge.

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[FallenSaber]

Nice work @Knight017! Do you have a goal for how many kg you're looking to lose? Do you usually get 2 rounds of golf in a week? Hoping I can get to that one day!

[Knight017]

I generally only get one round in per week. The dream is 2 rounds . The weight goal is 4 more kg to get to 82kg

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[FallenSaber]

I'd love to get to two rounds a week. Right now, I'd take 1 round a week. I mainly get 2 back 9s in a month. The past 2 months, I've been squeezing in a twilight round during the week. Hoping to keep that trend going. I have a twilight round scheduled for Tuesday. 

[Owengeorge13]

LiiFT4, week 7 day3: arms/shoulders, treadmill walk, jog,walk.  Jump rope 

[JFish350]

Good Morning Fellas

 

Fallen Saber-Nice work on the Half marathon

 

Knight017- Good job on both loosing the weight the no beer for the last 2 weeks.  keep it up

 

I myself am trying to loose LBS. It's hard enough when I was able to get into the gym, but now it's even harder. I feel like it needs to be a major calorie deficit or walk minimum 10 miles a day. That's a tough haul for me right now. Although I did manage 26,558 steps yesterday. Walked 18 holes, but before that got a few honey dues done around the house. I am feeling it today, really looking forward to a massage I have scheduled tomorrow. 

 

Keep up the good works. 

[taylorjonasher]

56 minutes ago, JFish350 said:

Good Morning Fellas

 

Fallen Saber-Nice work on the Half marathon

 

Knight017- Good job on both loosing the weight the no beer for the last 2 weeks.  keep it up

 

I myself am trying to loose LBS. It's hard enough when I was able to get into the gym, but now it's even harder. I feel like it needs to be a major calorie deficit or walk minimum 10 miles a day. That's a tough haul for me right now. Although I did manage 26,558 steps yesterday. Walked 18 holes, but before that got a few honey dues done around the house. I am feeling it today, really looking forward to a massage I have scheduled tomorrow. 

 

Keep up the good works. 

One thing you gotta remember follows the old adage that "it's not a sprint, it's a marathon". Pick a reasonable goal, like losing 1 lb per week. That's a 500 calorie deficit per day, which is totally manageable without feeling like a grumpy a**hole because you're hungry all the time. It'll might take a couple of weeks to settle into a routine and ingrain good habits, but once you get over that hump it becomes much easier. You have to remember that there's no magic wand or switch that gets flipped; weight gain didn't happen overnight and weight loss won't either, it's the cumulative sum of diet and exercise. Figure out what your body needs, adjust your baseline caloric intake to hit the target deficit, and track what you eat to try to hit that number. Some days you win, others you don't - just make sure you win more than you lose! Now go put a plan together and get after it!

 

[taylorjonasher]

Long weekend of semi-debauchery. I didn't really track religiously as I have in the past and am going back and adding what I remembering eating. I figured I probably went over both days, but looks like I might be close - beers and candy while playing euchre get thrown down quickly! This weekend I definitely burned some calories between coaching baseball and walking 9 holes afterward, it was kinda nice to not pay too much attention to the deficit and know that I was somewhat close to equilibrium. 

Today's Workout - FFG Week 6/12 - Velocity A - https://connect.garmin.com/modern/activity/15487816023

Weight - 188.4

Sunday Calories In: 3,905

Sunday Calories Out: 3,969

Saturday Calories In: 3,610

Saturday Calories Out: 3,996

Friday Calories In: 2,494
Friday Calories Out: 3,111

[JFish350]

1 hour ago, taylorjonasher said:

One thing you gotta remember follows the old adage that "it's not a sprint, it's a marathon". Pick a reasonable goal, like losing 1 lb per week. That's a 500 calorie deficit per day, which is totally manageable without feeling like a grumpy a**hole because you're hungry all the time. It'll might take a couple of weeks to settle into a routine and ingrain good habits, but once you get over that hump it becomes much easier. You have to remember that there's no magic wand or switch that gets flipped; weight gain didn't happen overnight and weight loss won't either, it's the cumulative sum of diet and exercise. Figure out what your body needs, adjust your baseline caloric intake to hit the target deficit, and track what you eat to try to hit that number. Some days you win, others you don't - just make sure you win more than you lose! Now go put a plan together and get after it!

 

Other than walking I’m not able to do much for work outs. I did walk 18 yesterday. Paying it today for sure. 
 

I did sign up for “Fit Food”. I’m hoping that will help me keep track of calories and learn more about Macros and how to work within them. 

[taylorjonasher]

9 minutes ago, JFish350 said:

Other than walking I’m not able to do much for work outs. I did walk 18 yesterday. Paying it today for sure. 
 

I did sign up for “Fit Food”. I’m hoping that will help me keep track of calories and learn more about Macros and how to work within them. 

Walking is perfect! If you want to increase the intensity, wear a weighted vest or a backpack with 10-20# in it - otherwise 30 minutes a day will burn a couple hundred extra calories.

Think of macros as the food groups simplified into three categories - fats, proteins, and carbohydrates. Fats contain 9 calories per gram while protein and carbohydrates contain 4 calories per gram and you need all three to survive. A typical macro split is somewhere around 40% Protein / 40% carbohydrates / 20% fat. Once you start tracking what you are eating and the macro values, it'll get easier to know what things contain and start hitting that deficit regularly. 

[JFish350]

20 hours ago, taylorjonasher said:

Walking is perfect! If you want to increase the intensity, wear a weighted vest or a backpack with 10-20# in it - otherwise 30 minutes a day will burn a couple hundred extra calories.

Think of macros as the food groups simplified into three categories - fats, proteins, and carbohydrates. Fats contain 9 calories per gram while protein and carbohydrates contain 4 calories per gram and you need all three to survive. A typical macro split is somewhere around 40% Protein / 40% carbohydrates / 20% fat. Once you start tracking what you are eating and the macro values, it'll get easier to know what things contain and start hitting that deficit regularly. 

Just going to have to be walking for now, no added weight. Back surgery is scheduled for June 26th.  Just trying to keep up or get a head start on the walking and food part. Portion sizing is my biggest issue. My plate matches my gut and it's very visible, LOL. Shrink the plate shrink the gut. 

[jbern]

Caught up a little bit on where people are at!

@FallenSaber - Congrats on a successful half marathon! What you're doing and why you're doing it is very awesome to follow! Thank you for sharing!

@JFish350 - Sorry to hear about your back issues. They are never fun! My neighbor is only 29 and he has had back issues for about 5 years. He's finally getting a surgery this summer! Hopefully yours goes well and solves the lingering pain.

As far as my rib pain is concerned, I have been good about resting my upper body for the past 4-5 days. I think being on a work trip has helped me not to push things too much. I have been doing some hikes on this trip to keep moving. This is my first time in Utah and the hikes out here are CRAZY AWESOME! I'll have to share some photos once I get home and get the photos off my camera!

[FallenSaber]

Thank you @jbern! I've heard great things about hiking in Utah! I know It has some of the most beautiful national parks. I really want to make it to Zion.

Definitely good luck @JFish350 with the surgery. I has a buddy that had to have back surgery for a slipped disk. They believed the injury was from a motorcycle accident from a few years prior and he never realized it until the disk moved and hit a nerve. Once it moved to the point of hitting the nerve, he was basically debilitated. Could barely stand. But after his surgery, he's back to being 100%.

I might have a great opportunity related to my running campaign. Sound know in a couple of weeks!

[jbern]

10 minutes ago, FallenSaber said:

Thank you @jbern! I've heard great things about hiking in Utah! I know It has some of the most beautiful national parks. I really want to make it to Zion.

I am in the SLC area and the hiking here is phenomenal as well! But yes, people around here boast about the wonderful national and state parks in Utah!