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Saturday, 20 February 2016

50 Days In A Fitness Update

50 Days In A Fitness Update



Over the years I have done a lot of different things to work at being healthier and fit. Now on the closer side of 50 than 40 and with three young kids it is even more important. And I have learned a lot over the years. Almost anyone can lose weight in the short term and there are dozens and dozens of programs out there to help you if that is your goal, but for myself the changes often did not last more than a year or two or through an injury or two.

Now speaking of injuries, when doing programs like P90X, BodyBeast, Body 4 Life I found that by around day 200-250 I was injured, pulled muscles, tears, major pain and setbacks. Especially after the 40th year. I do not know anyone my age who does these soft of programs of CrossFit who has not ended up injured and sidelined, often for long stretches. I am not saying these programs or styles of workouts don't work, but as you try and push heavier weights, more reps or more sets on an aging body injuries seem inevitable. Even Tony Horton, Mr. Fitness himself wore a compression cuff for his elbow for almost 2 years during the Tony Horton 1 on 1 phase.

At my kids school they always have a big celebration on the 100th day of School. Today February 19th 2016 is the 50th day of the year, and the 50th day of my having similar workouts and I am feeling awesome. But even with all that daily stretching and body weight exercises for the better part of the last year I had nearly daily pain, either my shoulders, an old injury, or knees. This past fall my Mother in law read a book called The Miracles of Rebound Exercise by Albert E. Carter, and suggested I read it. I was fascinated by the science of rebounding and stimulating the lymphatic system for health and healing.

So since the new years and a Christmas gift of a rebounder my current routine is as follows. Most days I get up and workout starting at 5am:

5 Minutes Rebounding Health
5 Minutes Rebounding Fitness
Plank Challenge
7 Minute Workout HIIT
25-60 minutes Stretching and Body Weight Exercises

And then I teach 4 body weight exercise classes a week outside of that at lunch or morning before work.

This past week I added in:

Pull-ups
Bench Dips


Now I use the Perigee 7 App and because of doing plank challenges use a custom workout.

And between the stretching, and body weight exercises I am feeling great and looking forward to the next 50 days.


You can see my work out's by day tracking here. And to help keep me on track and tracking not just physical but other goals I use Coach.me and also certified as a coach to help others set goals and make changes. 



4 comments:

theprogressjournal said...

Wow! Great job Steven!

Marcel Dore said...

Hey, Steven!
I was wondering a few things:
1. How the heck do you manage to get up at 5:00 am very day?
2. Are you pain-free?
3. Do you think rebounding was the main factor in helping reduce pain of inflammation?

If so, that is fantastic! Like you, I am getting older (55 this year) and despite being very active with DDP Yoga, hiking, walking and eating whole foods, no preservatives, junk food and almost gluten free, I still have a lot of aches and pains. Maybe I should get a rebounder?

Marcel Dore said...

Hey Steven!
I was wondering a few things:
1. How the heck do you manage to get up at 5:00 am very day?
2. Are you pain-free?
3. Do you think rebounding was the main factor in helping reduce pain of inflammation?

If so, that is fantastic! Like you, I am getting older (55 this year) and despite being very active with DDP Yoga, hiking, walking and eating whole foods, no preservatives, junk food and almost gluten free, I still have a lot of aches and pains. Maybe I should get a rebounder?

Steven R. McEvoy said...

Marcel:

1. How the heck do you manage to get up at 5:00 am very day?
I like getting up in the quiet and working out, it is very meditative being the only one up. Right now because I get a drive to work most days it is actually 4:45 for the alarm and working out by 4:55.
2. Are you pain-free?
Yes, last year I had either or knee or shoulder pain all year. I have now been pain free for about 6 weeks.
3. Do you think rebounding was the main factor in helping reduce pain of inflammation?
Yes I do. The Health version of bounce your feet do not even come off the mat. When I Started that was all I could do with my one knee.

Give it a try you have nothing to lose.