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I update the bootcamp class schedule regularly. Usually class is 8am on Saturdays, but if you have any interest and can not make that time, please send me a suggestion. Bootcamp is about 50min. A quick warm up, 18min or so of a circuit involving Kettlebells, ropes, tire slams, medicine balls, and bodyweight movements, on to some ladder work, and finish with about 10min of abs. All levels are welcome, and modifications are always ready for you if needed for a great workout. This is less than 4% of your day!
Road to recovery
This Plantar Fasciitis condition has not been an easy fix. This is the busiest time of year for me personal training, as it has been for the last 8. Spring, this is the time where a lot of people get focused on fitness. When Im not at the station working a 24hr shift, most of my days are occupied by teaching classes and personal sessions. Add coaching highschool track, and the fact I haven’t cut out Jui Jitsu completely yet… This doesn’t really allow my feet any rest, but with diligent, stretching, icing and cutting out most every workout that involves being on my toes, progress is being made. I brought back some heavier bell workouts and battle rope combinations that have kept me challenged. These workouts allow me to keep my feet flat giving the tendons in my feet a little rest. By using a heavier bell safely and shortening up my workout time, I’ve been able to keep my conditioning up to par. Although there is no rest in my near future, hoping to have this condition kicked within a month.
Plantar Fasciitis
I’ve got it. After ignoring the seriousness of the foot pain for over a year, its becoming nearly impossible to walk without a limp. I had done research in the past(quick fix style), helped many people rehab PF, with stretches, foam rolling, ice, and what to avoid. Well, in the meantime I was treating my problem with %25 the effort. When pain would subside, I would stop treating it like the the known issue and follow my own rules. This caused a losing yo-yo effect. Not taking it seriously, the condition is worse. I did not aggressively repeat my stretches, foam rolling and icing of my feet and calfs after they started feeling better. This caused scar tissue, calcium build ups, and I’m sure many other little ligament tears. Every time it would return, I would just fix enough to make the pain go away….You get it by straining the ligament that supports your arch, which leads to tears in the ligament, and this creates inflammation. This causes LOTS of pain. Usually the pain starts at the arch, then it moves to the heal. You can strain it in so many ways. I am the perfect storm for getting the condition! From being on my feet all the time, running, jumping, excessive plyos, pronation of my feet, overtraining myself and teaching, topping it off with moving from one gym to the next for PT sessions or classes with minimal stretching, and not focusing on the existing problem. Im sure there are more reasons, but the picture is painted. With much diligence my left foot pain free, but my right foot only feels decent frozen. The feeling of walking with a framing nail stuck through my heel is getting old! So, I will fix this: Whenever possible, I will wear this wicked cool ski boot, ice my foot/heal/ankle, stretch my calves, foam roll multiple times daily, focusing on the calves, but adding in everywhere else. When it is fixed, continue to work on all of the areas. Time to start treating myself like a client and not my own personal circus punching bag. Since I enjoy getting older, really do, time to start taking prehab and structural maintenance more seriously!Of Course, I’m still having killer Kettlebell workouts almost daily. This is how I will be keeping in shape. Designing many flat footed, no impact circuits to put me in a world of hurt(in a good way) and get what I need to stay fit!…Miss those plyos, running hills, stairs, tire flipping, anything involving jumping….Looking forward to a full recovery, and will pass on more of my experience to clients/friends so they don’t repeat my mistakes.
Time to find a new event to train for.
This probably goes without saying: One of the most motivating ways to stay in shape is to make goals. Goals like: performing well in the next event/challenge. Whether it be a sprint or a marathon event of some sort, it really helps to have something to train for! Maybe Ill try the tough mudder again…I need something sooner than the June Urban raid. Either way, thats it, Im starting to train for it today.
Gluten/Wheat
Its been 18 days without gluten this month. There’s no doubt I feel a little better. I seem to have a little more energy, and have dropped a little bit body fat. Watching labels and cutting it out has been pretty simple. Aside from just eating simpler, most any grocery store has gluten free options. Can’t say I don’t miss whoopie pies and cheez-its… I may start cheating in another couple weeks, but will definitely try to limit the intake. Try it out!
Tried 400 speed squats on Friday. 8min 12sec to get there. Thinking the legs will still be sore tomorrow…
