TRAINING UPDATE

As I mentioned in a previous post, the doctor has given me the green light to resume full activities, and I have done just that!  Not only have I started training in jiu jitsu (I'm a white belt, and my gi just came in the mail...I'll take a pic when I get it back from the dry cleaners), but I have also started performing all of the lifts and explosive movements that I enjoy so much in the SHOP.

Although it has been a week and a half since my doctor's visit, I was finishing one of my 4-week cycles last week, so I waited until this Monday to switch up my training.  Here's what my workout looked like on Monday:

POWER
A1  Box Jumps
A2  MB Slams

STRENGTH
B1  Front Squat
B2  Chinups

C1  Bulgarian Split Squats
C2  Single-Arm Chinups (negatives)
C3  Standing Ab Wheel Rollouts

It certainly felt good to squat again, but I was extremely conservative.  I was front squatting only 95 lbs (for reference, before my surgery I was performing sets of 4 reps with 275 lbs).  I started that conservatively for a few reasons...first, this isn't a race and I've got the rest of my life to do front squats.  Secondly, by starting out even lighter than I actually could have, I allow myself to increase the weight linearly for quite some time.  I always like putting more weight on the bar, and I usually get pissed off if I have to use the same weight for a given exercise that I used the last time I performed it (even though constant linear progression is impossible).

Also, I had forgotten exactly how hard Bulgarian Split Squats are.  My first set really jogged my memory though!

Tomorrow morning (Thursday) will be my first morning track workout since back in September.  I'm fired up, and I'll definitely post a TRAINING RECAP similar to the ones back in the day!

JIU JITSU UPDATE

I've been to two practices now...the first one was Brazilian Jiu Jitsu (BJJ) and the second one was "No Gi Grappling."  The main difference is the absence of a uniform in "No gi."  The techniques are more or less the same, however in BJJ you can actually use your own gi or your opponents gi in your favor (to grip onto, to control your opponents arms, legs, or body).  So far I have really enjoyed both types, and fortunately I don't have to pick just one.  I can go to as many classes as I want (they even offer kickboxing, which I will probably go to from time to time just to work on striking...no sparring though...well maybe).

I really like the way the classes are structured too.  After warming up, the instructor demonstrates a technique and then we partner up and drill that technique for a few minutes, making sure to cover both sides (offense and defense).  Next, the instructor adds the "next move" to the technique and we drill the 2-step technique now for several minutes.  Then, we try to apply these moves in more realistic scenarios (where your opponent is actually resisting).  By first learning the technique, then practicing it, and finally trying to implement it in a "game situation" we learn in the best way possible while also learning to adapt when something doesn't work.

In other words, you have to develop a game plan, but always remember that the game plan is not written in stone.  That reminds me of one of my favorite Mike Tyson quotes of all time:

Everyone has a game plan until they get punched in the face.

As for my hip, practicing these moves has really helped my mobility.  It has taken my hip through pretty extreme ranges of motion, but not in a violent manner.  As a result, I think it is actually improving my hip.  I was a little tentative at first, but after taking it slowly and making sure that I'm always nice and warmed up I am getting more and more confidence in my hip every day.  After practice today my hip felt incredible.  I think this is the most mobile my hip has ever been...not just since my surgery!

Eventually I'll be tested to progress from belt to belt (with stripes in between).  Maybe I can talk Lauren into coming to watch some of my belt tests and shooting some video!

MACHADO JIU JITSU

I've been wanting to train in jiu jitsu for some time now, and I actually did it for a short period several years ago.  While I enjoyed the jiu jitsu training, the place I was at was more of a "fight club" and not a martial arts school.  On my first night, I had to spar (boxing) against guys who are competitive fighters, and they were agressive and couldn't have cared less that I was a beginner.  READ:  They beat my ass!  I wouldn't even mind the beating so much if I just stood a chance or could use it to learn and improve.  None of that was happening...I was just a punching bag.

Anyway, to celebrate my good news from the doctor on Monday (he said "you're healed and free to resume full activities!"), I decided to look for a jiu jitsu school.  Fortunately I found one just a half mile away from my office!  Incredible!!  I researched the school and the founder, Carlos Machado, and was thoroughly impressed.

 

If you read the Wikipedia entry, you'll notice that Carlos Machado was the personal jiu jitsu instructor for Chuck Norris!!

I attended an intro class last night where it was just me one-on-one with an instructor to teach me about the school and the coaches and their coaching style.  AWESOME.  I was sold.  In fact, I signed up for 6 months already and my first class is tonight!!

WHAT I'M READING

First, some good news about my hip.  This Thursday (March 11th) represents the 20 Week mark in my recovery, which means that I will officially be cut loose to do whatever I want!  No more limitations on my hip!!

This is actually a perfect segue into the post about what I'm currently reading:

The Most Effective Ways to Live Longer by Jonny Bowden

 

The title pretty much says it all, but the key words actually are in the subtitle (which I realize you probably can't read on such a small picture).  They are "...optimum health and longevity."  So it's not just about making it to old age, but more about getting there in the best way possible.  With medical technology, doctors can prolong life, but that doesn't mean the added time will be of high quality.

On the very first page he talks about the "Functionality Curve" of aging.  The typical curve (with function on the vertical axis and age on the horizontal axis) shows a steady decline in function as age increases.  The concept of "rectangularizing" the functionality curve means maintaining high levels of functionality into older age, so instead of a downward sloping curve, you would see a level or ever-so-slightly decreasing curve.  Rather than accept the "inevitable decline" associated with aging, I'm going to try to prove that theory wrong!!  Because accepting the status quo just isn't as fun.

As a result of my hip surgery, I have thought long and hard about longevity, quality of life, and the pursuit of optimum wellness (I use the term wellness to encompass health, fitness, quality of life, mental fortitude, etc.).  Although nothing I was doing prior to my hip surgery was in conflict with optimum wellness, the concept just wasn't at the forefront of my mind.  It's safe to say that it is now firmly cemented there!

So on to the book...

I thought this book was incredible!  Dr. Bowden does a great job of simplifying these complex topics without dumbing them down.  In other words, he provides the scientific explanations that are backed up by tons of research and he explains them in ways that can be easily understood.  He doesn't just say "vegetables are good."

The first section of the book was titled "Rein in the Four Horsemen of Aging."  There are basically four processes that occur in the body that, either individually or more likely collectively, are responsible for the majority of what happens to the human body as it breaks down.  The four processes are:

1. Oxidative damage (from free radicals)
2. Inflammation
3. Glycation
4. Stress

I don't want to recite the whole book (you should read it!), so I'll keep the explanations brief about the Four Horsemen:

 

Free Radicals

What they are:  dangerous molecules created from oxygen that attack your cells and damage your DNA and “age you from within”

What to do:  eat plenty of vegetables and fruits, all of which are high in antioxidants

Inflammation

What it is:  a basic way the body reacts to injury or irritation; chronic inflammation is not noticeable because it does not necessarily cause any pain or symptoms but it damages vascular walls and is a factor in every single degenerative disease including heart disease, Alzheimer’s, diabetes, cancer, and obesity

What to do:  eat plenty of vegetables and fruits, which are high in natural anti-inflammatories such as quercetin; supplement with fish oil and flax seeds (or flax oil)

Glycation

What it is:  when sugar molecules glom onto protein or fat molecules, which results in circulation problems and the generation of free radicals

What to do:  reduce sugar in your diet (or foods that the body quickly converts to sugar, such as breads, pastas, and other heavily refined starches); supplement with carnosine (which is also a powerful antioxidant)

Stress

What it is:  any physical, mental, or emotional factor that causes mental tension or bodily harm; stress produces hormonal reactions in the body that can shrink parts of the brain, damage your vascular system, and increase blood sugar levels, heart rate, and blood pressure

What to do:  meditation, deep breathing, and relaxing; a full night of restful, recuperative sleep; removal of the conditions that create stress, or balancing those conditions with exercise or other rewarding activities

The book is only about $16 on Amazon, and this section alone was well worth the cost.  In fact, if this was the only section you read, you would be well armed to defend your body (or allow it to defend itself) against aging and breakdown.

Obviously I gave minimal explanations and recommendations above, but in the book Dr. Bowden gives very specific advice and recommendations.  He even has a great chart that details specific antioxidants found in particular foods and what each antioxidant can do for your body (some provide benefits to the heart, others benefit the brain, etc.).  This chart is further proof that variety is crucial!

Section II – How to Keep the Key Players in Your Body Fit

The Seven Pillars of Longevity

1.    Food – There are more elements in them that can extend your life than science has been able to put it’s collective finger on (synergistic action of nutrients…no action in the body takes place in isolation)

2.    Supplements - the more we learn about aging, the more we understand how specific nutrients can help (and often the doses necessary for a therapeutic effect are beyond what we can get from food alone)

3.    Detoxification - we are constantly bombarded by toxins (from the air we breathe, the water we drink, the chemicals in our soil, medications, the hormones, antibiotics, and steroids in our meat, as well as countless other sources); giving the body a break from these toxins all of a sudden seems pretty important

4.    Exercise - "there isn't a long-lived society on earth in which the members are not active"

5.    Sleep - not getting enough sleep can impair immune function, elevate stress, and contribute to weight gain

6.    Stress Reduction - "stress exacerbates virtually every disease of aging and many others as well"

7.    Emotional Intelligence - "the absolute universal truth about anti-aging is that there is no anti-aging without a strong social fabric"

Further, Dr. Bowden goes into detail on the following critical components of longevity:

Keep Your Heart in Shape

How to Keep Your Brain Sharp

How to Protect and Maintain Strong Bones, Muscles, and Joints

Boost Your Immune System

In the interest of length, you'll have to read the book to get the details on these sections!

Section III – The Secrets of Emotional Intelligence:  Underrated and Ignored – Until Now

I'm actually just starting this section, so I can't review it yet.

FINAL CONCLUSION:  buy the book!  You will learn a ton, your body will thank you, it's an entertaining read, and as previously mentioned it is only $16.

I've read two of his other books, and they were great as well:

 

I fully intend to read everything else he has written.

DESTINATION TRAINING

Lauren and I were in Copper Mountain, CO last weekend for some skiing (or snow-shoeing in my case) and we had a great time!  There was good snow, and of course it was really cold, but when you're prepared it actually feels great!  At times the temperature was as low as 6 degrees, but no complaints from us.

 

Lauren got to ski most of the time, but she did break away from the pack (her sister and brother and their significant others) to come do some snow-shoeing with me.  We also went over to the Frisco Nordic Center, which is just 5 miles down the road from Copper, to try out cross-country skiing.  We rented the equipment and then went out on the practice course to get used to it and work on technique.  Unfortunately, cross-country skiing did not agree with my hip!  On the curves, which were all left turns like a running track, my left ski would stay in the tracks but my right ski would wander outside of the tracks (in effect, opening up my right hip)...NOT GOOD.  After it happened twice, I decided that the risk wasn't worth it and I traded in my cross-country skis for snow-shoes again.  The Nordic Center had the best trails that I got to experience.  They were long, steep, and narrow with deep snow.  It was challenging to say the least!

In case you were wondering about the title of this blog post, the reasoning is simple...I didn't just walk with my snow-shoes on, I did hill sprints!!  What did you expect??

One afternoon, after a 3-hour long snow-shoe hike in the morning, I went back out to one of the hills and ran 8 sprints.  It was absolutely exhausting!

Lauren and I have more destination training coming up too!  Two of our friends are getting married in Utah in May, so we're going out there a few days early to spend some time in Zion National Park for hiking, mountain biking, and all kinds of other activities!