exercise

200 Days: Recovering from ACL Repair

The morning of my surgery was surprisingly calm. I slept soundly. The dogs went into their crates easily. Signing in was quick. Considering that my leg was being cut open and parts of my knee would be missing and/or replaced when I woke up, the whole energy of the waiting area was mellow. When it was my turn to head back for prep, I felt excitement. The thought of being able to move and play sports without fear of buckling my knee was the only thing on my mind. After changing into my surgical outfit everything really slowed down. It felt like every couple minutes someone new would ask me a few questions, always preceded with, “who are you and what are we doing today?” I actually really appreciate the attention to detail. After receiving two signatures on my knee, repeating the answer, “Josh Kober. Left ACL Reconstruction” about 25 times, and about 60 minutes later I was being walked to the operation room. Being greeted by 5 or 6 people, some washing hands, some sticking things on my body, and the anaesthesiologist letting me know he gave me “something to take the edge off.” The room is as white a room you’ll ever see. Everyone is moving and talking; I was very impressed by how much work was going into my well-being. It was impressive how deliberate every movement and word said accomplished a task. As I lay there looking up at bright round lamps, I can hear the slight sound of music coming out of a small speaker in the ceiling. I think to ask what would be on the sound track, but before I could utter a word, I’m waking up.


It truly did feel like I went to bed and awoke the next morning. I remember dreaming or at least felt as if I had been dreaming that I was late for work. Feeling my eyes opening wide then blinking and trying to organize my thoughts and senses all at the same time. My nurse was reassuring me that everything was fine and the operation was successful. I couldn’t believe it was over so quickly even though it took almost an hour longer than expected. As I became more aware, the nurse offered another dose of dilaudid and warned that the numbing would fade and pain would start to show itself. He wasn’t lying. The car ride home was comfortable and climbing two flights of stairs up to my bedroom proved easier than expected, probably because I couldn’t feel a thing. I made my way to bed assuming my position that I would be in for the next 4-6 days.

My first week of recovery was underway. Lots of Percocets, sleep, and ice would be the next week or so. Lucky for me the Masters was starting the next day so I would be thoroughly entertained watching Tiger win in what will be remembered as one of the best Masters of all time. This was the perfect distraction from the fact I wouldn’t be touching a golf club for at least another 3-4 months.

Preparation was crucial for week 1. Know that you will have trouble getting up and down. Have a clear path from the bed to the restroom. Stay ahead of the pain with your painkillers, and do yourself a favor and buy some still softeners!

If you want to lift more weight, learn to use your glutes!

The biggest muscles in your body are the Gluteus Maximus and the Quadriceps Femoris. Most people have no problems using and developing their quads but struggle to increase maximal strength in both the squat and deadlift. A common reason for this plateau is both weakness and inability to engage the Gluteal muscles. For this reason, I recommend practicing neuromuscular exercises to learn how to engage your gluteals on demand.

Many people will use machines and bridges to target the butt and increase muscle cell size. While this is helpful in gaining muscle tissue in the butt, practices such as barre and Pilates are highly effective at learning control of the gluteal muscles.

The muscles of your butt don’t only perform extension of the thigh, which is the main function during a hip drive, or bridge. Your gluteals will also perform external rotation and abduction of the thigh. Learning to isolate these movements, which are commonly practiced in Pilates and Barre will help you to engage the muscles of your butt during many exercises.

Whether you are performing lunges, split squats, deadlifts or squats, your gluteal muscles should be pulling in your femur into extension, this driving your hips forward. To truly increase strength you mustn’t only build cell size, but also the ability to engage your butt muscles on command.

TRX exercises every golfer should be doing

Whether you’re a scratch or your just trying to get through a round without losing a ball, these 3 exercises will help create stability and consistency in your game.

  1. Russian Twist

    A combination of dynamic abdominal rotation and stabilization of the spine and hips is exactly what a golfer desires. This exercises accomplishes both. To increase difficulty, keeps your elbows locked and the hands as far away from your chest as possible. Add a squat and truly make this an explosive total body exercise.

  2. Pistol Squats

    While anyone can benefit from this well-known and well-hated exercise, golfers are especially the beneficiary of this single-leg exercise. Build stability in your hips by using your gluteus mediums tonmaintain square hips while balancing your bi-lateral leg strength. Increase difficulty by standing over your foot rather than leaning back, and use your handles for balance over leverage when possible.

    Add a stork-dive between repetitions to increase the need for stability

  3. Body Saw

    This is one of those exercises that looks so simple you know it’s gotta burn. Only a short range of motion is needed to feel the effectiveness of this plank variation. Be sure to keep your tail-bone tucked and pulling your belly button to your spine as you push and pull your body like a saw.

Shred your legs with this forgotten training tool

It seems that only elite athletes and exercise masechists use this tool regularly and enjoy it. The benefits are numerous and include being cheap, accessible, and efficient. What more could you want out of a training device. What’s great about them is you can actually find many of them for free so while owning one is great, owning multiple is awesome. What is this great tool?

Hills!

They come in all shapes and sizes. They are found in most neighborhoods around the world. If you ask any Kenyan or Ethiopian runner they will most definitely speak with both respect and admiration for their favorite training hill. Hills aren’t just for runners though. We use hills all the time to straight lateral speed and explosiveness in young athletes. We also use the incline to challenge our members to build their gluts and hamstrings doing lunges and broad jumps up the iconic Laurel St Hill that our studio resides on. No other tool is will force your heart to beat faster, legs to shake with exhaustion, get results as quick as finding a big steep hill and owning it!

Toned in 20! Day 1

Hey guys! So excited for #tonedin20! Check our Facebook page every day for the next 20 days for a workout of the day!  

Post a selfie doing the exercises of the day each day to win a prize at the end! 

Each workout will be a little bit different, but they will all target your arms, abs, butt, and legs to get you bikini (or swim trunk) ready!

 

TODAY'S WORKOUT: 

10 exercises.....

:45 per exercise/:15 break in between

x2

 

1. Mountain Climbers!  

Focus on maintaining your tempo throughout the whole :45. Keep your core tight and keep your shoulders square over your hands. 

2. Plank with hip extensions

Focus on maintaining your pelvic tilt- so no sagging in your low back and no arching when you lift your leg!  This exercise is meant to work your booty and your core! 

3. Squats

Focus on keeping your weight on your heels, chest up tall, tight core!

4. Sumo Squats

Wide stance, toes turned out, chest up tall, shoulders back, tight core: working your inner thighs and booty!

5. Reverse sit-ups

Slowly lower yourself back into a reverse sit-up until you feel like you're as far as you can pull yourself back up, keeping your elbows wide! *for more support, have a partner hold your feet!

6. Bicycle Crunches

Keep your elbows wide and chin up so you don't pull on your neck!

7.  Ab Wipers

Maintain your pelvic tilt, slowly lower your legs to either side, pausing in the middle *to increase difficulty, perform with straight legs

8.  Thrusters 

REALLY focus on making sure your back doesn't sag on the jump out, keep your core tight, and shoulders over your hands!

9. Hydrant Kicks

Pelvic tilt, "PEE ON THE HYDRANT", "KICK THE HYDRANT" ;)

10. Glute pulses

Make sure your hands are shoulder width, and focusing on glute contraction NOT using your low back :)

How Much, How Often?

Most people aren't gluttons for punishment and prefer not to dedicate the necessary amount of time to create serious bodily changes. In fact, most people also want to do the bare minimum and yield the most results. Unfortunately for these types, that isn't how the body works. Our body's respond to stress. The more we apply the more it will adapt, but if we apply too much stress the body can fail. Over-usage injuries such as stress fractures and tendonitis are the most common, but major joint injuries can also occur due to too much progressive overload. So how much time should we dedicate to see solid results? That number you should aim for is 10 hours per week of fitness related activity. That's right, 10 hours! This may sound very unrealistic, but if we break it into days, we are looking at less than 1.5 hours per day. Here is how you can split up your fitness schedule to make that 600 minutes per week easily attainable.

1. Get your cardio in every day! Mix it up so that it doesn't become boring and redundant. Try something like an easy Fartlek workout on Monday, 15-20 minutes of Stair Climber on Tuesday, a 45 minute Spin Class on Wednesday, Track or Treadmill intervals for 30 minutes on Thursday, an easy jog or bike ride for 60 minutes on Friday, and a  hike or trail run on Saturday.

This should total about 3.5-5 hours of your fitness for the week. The more weight you are looking to lose, the more cardio you should be putting in. Also, adding cardio DOES NOT mean taking time off from your other fitness activities.

2. Make your resistance training short and sweet but also very intense. I suggest at least 3 "hard" workouts per week. Hard is obviously a relative term but and good indicator of a "hard" workout is at the end of 30-40 minutes you have only taken a total of 5 minutes of combined rest time. These fast-paced workouts will boost your metabolism while also increasing the bodies ability to recover.  Do your hard resistance workouts on days that are easier cardio days. You can also combine cardio and resistance into circuits to save time.

Interval workouts and Fartleks are great cardio workouts to mix resistance training and cut down on the amount of time spent in the gym.

3. The most common workout to skip is probably the most important to hit, our corrective exercises. We all make it to the gym for our favorite grueling HIIT class, but most people usually just squeeze a couple corrective exercises in at the end of their workout. While I would never say thats a bad thing, it is much less effective to do 2 exercises than it is to do 2 sessions of correctives. Allowing yourself to focus on what ever muscle imbalances you may have, or joints with a lack in range of motion helps prevent injury and will increase efficiency in the body mechanics.

4. Lastly, the therapeutic aspect of your fitness must be addressed, stretching and myofascial release. I have never told a single person that they foam roll too much. It doesn't matter where or when, but daily stretching and massage will help your body wake up easier. Stiffness and tightness can be mistaken for soreness and lead to skipping your daily fitness fix. 20 minutes per day is all you need. This can even be broke into two 10 minute sessions at the beginning and end of the day. If you really don't like to do it, ask your trainer if they offer stretching sessions. We saw a huge increase in the amount of activity our members were engaging in after the started signing up for 1-2 stretch sessions per week. We also saw a huge decline in the number of complaints about lower back pain, shoulder impingement syndrome, and knee soreness. 

By splitting up our fitness into daily goals we can manage our time better and get great results without risking injury or burn-out. Don't expect to hit 10 hours every week, but make it a goal. Some weeks you will do much more and some weeks you might come up a bit short, but sticking to this goal will create healthy habits. Good luck!

My Favorite Post-Run Snacks, Drinks, and Meals

Refueling post-run or post-workout is just as important, if not more important than pre-run. Our body will store reserves of glycogen(carbs) and adipose(fat) so that when necessary, the body has sufficient amounts of potential energy available. Because of this, fueling just before an event is not necessarily the most important time to ingest macros, but after. Here are my choices for post-workout eating:

 

SNACKS  

 After a hard interval workout, especially on a hot day, I don't have big appetite. I aim for something quick, small, and packed with protein and electrolytes. My go-to is a part-skim mozzarella cheese stick, kosher pickle spear(preferably Klausen), and poultry, usually chicken and always breasts. I add a side of mustard and horseradish for taste, sodium, and clearing my breathing pathways. Horseradish also has great joint healing properties and cancer fighting abilities. Check out this interesting article! 

 

DRINKS

Water is the obvious choice here, but sometimes our body can use a bit more than the clear stuff. I like to make a fresh antioxidant juice. I usually do a concentrated shot of fresh squeezed or I mix a 1:1 ratio with water to have as a drink. I also consume at least 16 oz. of water to replace what I lost in sweat. Pro-tip: infuse fruit into water for tasty, refreshing electrolyte filled hydration, Lisa's favorite is a Cuke Citrus Cilantro - this water hits all 3 of the main electrolytes used for exercise.

 

MEAL

I'm not one to eat a lot post-workout or race, but long grueling runs with lots of hills will leave your liver depleted of glycogen and eventually, for me about 45 minutes later, your stomach will begin begging for food. Also, if I'm training for a race my post-long run meal is much different than if I'm trying to shed a few pounds. When training I need to be able to get back to work soon, sometimes later in the day, so my meal will be a little more carb heavy (root veggies, beans/lentils, and antioxidant rich fruits), along with some good fats like avocado or coconut oil. If I'm looking to lose a few pounds I wait 45-60 minutes post-workout to eat because my body is working its hardest to convert stored fat into glycogen. During this window of time is when the body is most efficient at burning fat and replacing it's liver glycogen stores. Then I eat a meal that is protein and omega fatty-acid rich, like a Zuke, ham and egg white Scramble.

 

Glide Training Co. prides itself in providing high-end personal and performance training paired with nutritional guidance and injury prevention strategies to maximize the results of their clients and athletes.

 

 

 

Motivation Month

It's summer time in beautiful San Diego and we have reached my favorite month of the year. July is filled with so many exciting events, parties, and experiences it feels like if you blink you've missed an entire weekend. July, for many is a time to show off everything you've got. Pool parties on July 4th weekend beckons bikinis and six-packs of both the aluminum and flesh variety in droves. The MLB All-Star game and Home Run Derby are stopping by Petco Park to play America's past-time in an exhibition game that is basically a chance for the games best to flex the muscles at the enjoyment of the fans. Anyone and everyone will be attending parties and Fan Festivities in hopes of meeting stars from the field and from the Silver Screen of Hollywood just up the road from us. Pride weekend will allow our fantastically enthusiastic LGBT community to celebrate freedom to be who they are, and the party is enjoyed by community members and non-members arm in arm. The "nerds" and "geeks" of the comic, movie, action-hero, video game world will then descend on to the streets of our downtown and enjoy with pretty much everyone and at the envy of the rest of the world Comic Con. No other event has grown like Comic Con over the past few decades. Lastly, and my favorite part of July, my own birthday. A time in which I can pay tribute to everyone who has helped mold me into who I am. Friends, family, and mentors are all just as important as myself on this day because I see myself as a reflection of all that they are.

"Motivation isn't one specific object, idea, or emotion. Motivation takes on many forms"

Like I said earlier, this month is a time to show off. This month is a symbolism of motivation. We can see that every weekend of July there is something happening that has been used a motivational device. Motivation isn't one specific object, idea, or emotion. Motivation takes on many forms. One person may be motivated by a pool party on top the Andaz hotel to lose 10 pounds and get rid of that little pooch in their belly. Another might be a Major League Baseball player like Will Myers playing out of his mind in the month of June so that he can hopefully be voted into the All-Star game to play in front of his hometown crowd. My own motivation, that I want to show my growth every year on my birthday and show my appreciation for those who have helped me to become my best me, because the pride of my family and friends is what drives me most. 

Our forefathers were motivated to create this great and wonderful country so that we as their successors could practice the life we each chose for ourselves. Independence and freedom motivated the originators of this nation to take giant risks in leaving the security of Great Britain. These same feelings have fueled the LGBT community to fight for rights to live the life they choose. Their intrinsic motivation bleeds into the community and motivates members of all communities to stand up for what they feel, love, and believe. Comic Con, what was originally thought of as a "nerd" convention has developed into the biggest pop culture event of the year. If anything, Comic Con has brought to the realization of everyone that we are all "nerds" in our own respect; whether that be me nerd-ing out on fantasy football or Lisa getting excited to show me her latest meal plan she wrote for a client, with the same excitement you see out of Star Wars fans dressed head to toe as a storm trooper. Comic Con is a motivational destination for people to be the absolutely true form of themselves.

"Changing a body is easy, but changing a mind can be nearly impossible" 

Now how do I relate this all back to fitness, health, and everything this blog is really supposed to be about? I don't know. My motivation for writing this entry wasn't to shed light on my favorite things to do, places to go, or how to run fast. The message I want to send is that not everyone has the same motivation and as personal and performance trainer it can be difficult to find what truly motivates my client. I believe this to be the most difficult part of my job. Some people step through my door and do everything I tell them plus more and get the amazing results we see on infomercials. But the truth is that most people are not motivated and thats the whole reason they come to Lisa and I. They usually hate sweat, breathing heavy, and limiting themselves to chicken and veggies. It becomes my job to determine the quickest and most effective way for my clients to see the value making healthy changes to their lifestyle. Even after I figure out a good strategy to motivate Client X, I must them continue to stimulate them. Eventually that motivation will be gone. Either a goal will be achieved or the long grind of reaching that goal will cause the motivation to wain. Then I must develop another strategy. Changing a body is easy, but changing a mind can be nearly impossible. 

During the month of July, remember that we are only half way through the year. Most people made New Year's Resolutions and goals for 2016 back in January. I would like for anyone reading this to come up with a Half-Year Resolution and/or a goal(s) to achieve. Come up with something that truly motivates you and write it in our comments. My Half-Year resolution is to be persistent and timely in reaching out to my clients and followers through social-media and our Eat, Train, Perform Blog. My Half-Year Goals are: to 3 rep max dead lift 300 Lbs. and set a new PR by running a sub 1:35:00 half-marathon.