Author: HUMANFITPROJECT EDITORS

  • How to Manifest a Breakthrough Moment

    How to Manifest a Breakthrough Moment

    We’re dedicating the month of April to mental fitness. Every Sunday, we’ll be releasing a new feature designed to help you strengthen the power of your mind with Klay S. Williams (@planawithklay) a transformational change agent, author and podcast host who specializes in courageous wellness conversations in the media and corporate spaces. Our topics include: how to manifest a breakthrough moment, overcoming the unexpected, discovering the hidden benefits of meditation, and conquering self-limiting beliefs. First up: manifesting a breakthrough moment.

    How To Manifest A Breakthrough Moment

    We all have that one (or maybe more) thing(s) that we theoretically want to change in our lives. Maybe you’re unhappy in your job and you dream of switching careers. Or maybe you’ve been wanting to lose 20 pounds for well over a year now. Or just maybe it’s that you’ve been feeling ready for a romantic partner in your life.

    Wanting any of those things is one thing. Actually deciding that you will go after it is an entirely different thing. And it’s the latter that exemplifies a “breakthrough moment,” according to Klay. “It’s being able to have that download in your mind that you want something different for yourself.” Once you have that goal in your mind and in your heart, you can begin to manifest it.

    RELATED: The 4-week Reconstruction workout plan

    Start with what comes naturally.

    “People who are uncomfortable with change want to have this breakthrough moment, but they’re not willing to shift their mindset, their experiences, or to get out of their comfort zone in order to be able to create that shift,” says Klay.

    The good news is that you don’t have to push yourself to the furthest edges of discomfort on day one. In fact Klay advises starting with what comes easy for you.

    For example, let’s say you want to lose 20 pounds. Cutting calories is one of the most obvious ways to do that but so too is tweaking or adding to your fitness routine. Maybe the idea of creating a whole new training program excites you and is in your wheelhouse already. Start there. Then, once you’ve built momentum in that aspect of your goal, you could start making some small diet changes, one at a time.

    Here’s another example: You want to be in a romantic relationship but the idea of getting on a dating app is intimidating and unnerving. However, you have a circle of close friends who support you and don’t yet know how serious you are about this goal. Let them in on it and you may be surprised at how many friend’s friend’s friends end up being potential matches for you—no apps required.

    Whatever your strengths are, determine how you can now use them to help you with creating that first step of change.

    Strengthen your “ask” muscle.

    Let’s take a real life Goldman Sachs analyst’s story as an example. They say that they want to take their experience and become an entrepreneur and start a beauty business. But, they’re not making any progress. It’s when you ask them who in their vicinity they’ve asked for help that the lightbulb goes off: “It’s like, ‘oh, I know this person and that person,’” says Klay. “And clearly the arsenal is right there.”

    When he questions why they haven’t tapped into that pool of resources, they say they’re afraid to ask for help because they don’t want to seem vulnerable or like they don’t know it all. “What I always say is you have to strengthen your inner ask muscle.” To do that, ID five different people in your resource pool and then literally put them as “asks” in your calendar. “I’m going to ask Becky about this today, I’m going to ask John about this today, I’m going to ask so-and-so about this today,” says Klay. Little by little, you’re beefing up just like you would your physical muscles. You’re just strengthening an area that has been dormant, has not been worked out before.

    Unearth your fears.

    Feeling unworthy, consciously or subconsciously, creates a lot of self-sabotaging tendencies towards a resistance to a breakthrough moment. “The number one thing that we have to ask ourselves is what is it that we’re fearing because self-sabotage is all about fear,” says Klay. “And usually it’s fear of not accomplishing the goal, fear of something that’s completely new, or simply feeling unworthy of that goal,” Spend some time actually thinking about this. “Once you’re able to identify what the fear is—and you say that out loud, it’s recorded, you’ve gotten it out of your system—you’re now able to move towards whatever that end goal is.”

    Determine the very next step.

    “You’re not trying to solve the whole thing upfront,” says Klay. “It’s what’s the first step, then the next step, then the next step.” Just keep going.

    Photography credit: Andre L. Perry; @perrylperry

    Disclaimer:

    This information is for educational purposes only and is not clinical medical advice. Please consult your healthcare and mental health practitioners prior to implementing any lifestyle change. 

  • How Micro-Goals Got This 36-Year Old Fit

    How Micro-Goals Got This 36-Year Old Fit

    David Boniface was 11 weeks into a new 16-week workout plan when COVID-19 forced his gym in Prague to temporarily close. Some people might use this as an excuse to fall off the wagon, to take an exercise break. Not Boniface, who realizes that he always feels better when he’s active. Not just physically, but mentally. He sleeps better, too. All of those things are especially important at a time when keeping our immune systems at their peak is crucial.

    Since his gym’s closure, Boniface has found ways to exercise at home, helping him maintain the impressive results he earned during the first two-thirds of the workout plan.

    Here, he talks about key nutrition lessons learned, why everyone should set micro-goals, and how things are rarely as bad as they seem.

    Meet David Boniface

    Age: 36
    Location: Prague, Czech Republic (New Zealand ExPat)
    Occupation: Finance Director, Business owner
    Instagram: @djboniface

    1. What inspires you to work out?

    I always feel better when I’m active. I really believe that when training I’m the best version of myself. I went through half of last year with little activity as new fatherhood and work demands overwhelmed me and I got more down on myself as I got less active. It’s crazy how taking a positive step to train can trigger feeling so much better about everything. It helped get my balance back, flowing into my approach to my general outlook on life, my family, and my work.

    2. When and how did you get started?

    I always played a lot of sports growing up, but only really learned how to train properly in my late 20s. Last year however I just lacked motivation to get back into the old routines which were a bit uninspiring. I started the year way out of shape and found the 16-week Size, Strength, and Shred Cycle on HFP and got into it. The first few weeks were hard but after that, I was away.

    3. Can you describe what your workout routines are like?

    I tend to go through stages, changing routines every 6 weeks or so but generally, it’s always 3-4 days a week in the gym ranging from bodyweight to heavier depending on the program or goal, and 1-2 days of various cardio. Usually I’ll plan out 2-3 blocks of 4-6 weeks in advance. I also try and do at least 10 minutes of core work (plank variations, medicine ball) 4-5 mornings a week to start the day.

    4. What is your diet like?

    Kinda all over the place. I try to follow a 16:8 intermittent fasting routine with a basic focus on macros (45P/30F/25C) and necessary calorie intake (I tend to stick at around 1800 – 2000 a day but when losing, I was at 1500). It’s not overly scientific but gives me a good base from which I can be more strict when trying to lose weight, but also leaves some room to snack. Taking a little time to understand how macros relate to fueling the body and calorie totals was a huge help. I often have to grab a light lunch on the go so do need 2-3 protein shakes a day to maintain macro balance.

    You may also like: How to become an intuitive eater

    5. What have you learned about how your body responds to exercise and food?

    Just how much better I feel when I get back into a training routine, better sleep and mindset and also the bad cravings fade away. I was also surprised how quickly I got used to fasting and training prior to my first meal (around lunch time). Big lesson was that I don’t need as much fuel as I thought I did and was just justifying snacking previously. These days I tend to feel my most exhausted after a few days without exercise, but that usually ties into more socializing and less ideal food and drink. I love a beer but it’s amazing how much it affects my sleep and recovery.

    You may also like: 10 ways to get better quality sleep

    6. When did you start noticing your fitness was improving? What did you think?

    Pretty quickly. By week 3 my muscles were starting to at least feel like they existed, even if the weights being lifted were small, and by week 4 I was down a couple of kg and could see some changes in the mirror. My resting pulse dropped, and I was sleeping better. I was stoked as I had prepared myself for about 6 months before I thought I’d feel happy with my shape, but the early progress really motivated me.

    7. Was there anything you struggled with through your process? How did you overcome it?

    Any time you make drastic changes to existing processes, especially lazy ones, is tough. Early on I was just so unhappy with my shape it was hard thinking how long it was gonna take to get back where I wanted to be. I also had the gym close down after 11 weeks due to COVID-19 but by then I was on the wagon so found ways to exercise at home. The biggest reason I could keep going was that I had a set program to follow which was broken down into 4 to 6-week plans. That way I was only ever 2-3 weeks until hitting a halfway or completion milestone. Also, having an amazing wife who encourages and supports me helps to no end.

    8. What’s your best advice for anyone just starting or wanting to make a change?

    Don’t try and do too much too soon. Find a program that you can follow and work hard to stick to it for 3 weeks, after that you’ll be into it. If you try anything too complex or demanding too early there is more chance you set yourself up to fail. Also if you can break it down into 2 to 3-week boxes you’ll be achieving things regularly. Celebrate the small successes, half a kilogram might not seem like much but it’s better than nothing and shows progress. Also use whatever tools you need. I liked using MyFitnessPal to tracking my eating.

    9. Anything else you’d like to add?

    Understanding macros at a very high level and making an effort to count my calories and their sources made a world of difference to me. It was so eye opening to realize the calorie content and make-up of a lot of different foods (for better and worse). I also always try to remember that things are rarely ever as good or as bad as they seem. This helps keep perspective when I have my unhealthy moments or don’t hit goals and also keeps me going even when I do. Having blown out last year, that perspective is handy.

    If you’ve got a story to tell, we want to hear it. Send us as DM (@humanfitproject) on Instagram, Facebook, or Twitter. Or, email us at info @ humanfitproject.com. 

  • The 12-Week Accelerated Starter’s Plan

    The 12-Week Accelerated Starter’s Plan

    Due to the high demand for a program more squarely focused on beginners, we’ve decided to create The 12-Week Accelerated Starter’s Plan.

    The 12-Week Accelerated Starter’s Plan was designed to help you progressively build lean muscle while improving strength and endurance. The workouts include basic (but effective) exercises with a conservative amount of volume to start you out slow and steady. Then, things will increase in difficulty as you progress. 

    To start, you’ll begin with the Foundation workout plan for 8 weeks. During the first 4 weeks you’ll quickly notice an increase in strength—that’s your neuromuscular system adapting to the challenges. The 4 weeks following that will be where you aggressively work to double-down on those gains by adding weight and pushing to your failure points. At the 8 week point you’ll follow a brief “recession” or “de-load” to prevent plateauing or burn out. This recession will give you more time to recover, but will still stimulate your muscles for growth. The final two weeks are an introduction to circuit training—this is where you’ll put the fat loss into overdrive. Upon completion of your 12 weeks you can cycle through again or move onto another program like The Size, Strength, and Shred Cycle.

    The 12-Week Accelerated Starter’s Plan is a streamlined PDF that you can download or print out. No more waiting for web pages to load!
    • Purchasers of The 12-Week Accelerated Starter’s Plan get access to our exclusive Premium Members group on Facebook where you can ask questions, post before and after photos, or simply interact with other folks on the plan too.
    • If you decide to track your progress, save your photos and send us a message at the end of a change to be interviewed and featured here on humanfitproject.com

    The 12-Week Accelerated Starter’s Plan is available for $18.99. Web-based versions of our individual programs will remain free here.

    If you’re looking for tips on nutrition or diet, check out the following free resources here on HFP:

    What are you waiting for? Download the 12-Week Accelerated Starter’s Plan now!

  • The 4-week big friggin’ legs workout plan

    The 4-week big friggin’ legs workout plan

    Whether you love or hate leg day, for more reasons than one, you can’t skip. In fact, you might even need to be doing more of them. “The legs are a huge muscle group that needs to be stressed multiple times a week and in different ways to encourage growth,” says Seth Broadstreet (@SethBroadstreetFit), a Los Angeles-based trainer and guest contributor to HFP.

    You may also like: The 2-week big friggin’ arms workout plan

    This doesn’t mean you’ll simply be doing squats twice per week. It’s broken up into a “push day” and a “pull day” to cover the quads, glutes, and the hamstrings. Along with the physical growth in your legs, Broadstreet says the programming includes a helpful performance touch. We’re not training wide receivers, but you’ll see an athletic bump. “I choose compound exercises that can be done at most gyms, while also making sure there is a functional aspect to the workout.” Some of those functional aspects include balance, coordination, and overall core strength.

    You may also like: How I cured my knee pain

    The old school basics are the backbone, but exercises like the single-leg landmine deadlift are added in for improving leg stability and balance, jumping lunges to improve coordination and “overall physical literacy”, and pause squats to boost isometric endurance.  According to Broadstreet, all of the free weight movements will make sure every muscle of the core is being worked.

    You may also like: 20 ways to give your core a great workout

    Not only will you be doing more lower body workouts, you’ll be doing more during them. “I chose sets and rep ranges that really drive up the volume of the workout, which is directly linked to growth,” he says. “More volume equals more growth.”

    For this plan, Wednesday’s and Saturday’s are your days.

    Switch things up and try the big friggin arms plan when you’re done with this one.

    Let’s get to work.

    Seth Broadstreet - Big Friggin Legs workout plan
    Seth Broadstreet

    The big friggin’ legs workout plan schedule

    Monday: Upper Push
    Tuesday: Upper Pull
    Wednesday: Lower Push
    Thursday: Upper Push
    Friday: Upper Pull
    Saturday: Lower Pull
    Sunday: REST

    To allow for enough recovery, Broadstreet recommends taking 2-3 days between lower body sessions.

    How much weight to use

    The amount of resistance or weight being used should be chosen based off the rep ranges. “If an exercise is called for 12 repetitions then you should be huffing, puffing, and burning at the 10-12 rep point,” says Broadstreet. While it’s very important to make sure you’re really pushing yourself, don’t get reckless. “Choose a weight that is heavy and tough for the rep number, but not too much to break form and cheat,” he adds.

    The big friggin’ legs workouts: Week 1 & 2

    You can take between 60-90 seconds between all sets.

    Day 1: Push

    BB Back Squat (12,10,8,8,8,6)
    BB Reverse Lunges (4x 12)
    Single Leg Press (4x 15)
    Leg Extension (15,15,12,10,10)
    Seated Calf Raise Toes Inward (5x 20)

     

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    Day 2: Pull

    BB Romanian Deadlift (12,10,10,10,6)
    Weighted Hip Thrust (4x 12)
    Standing Calf Raise (5x 20)
    Lying Single Leg Curl (12,10,8,8,6)
    Cable Kickbacks (4x 10)

     

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    The big friggin’ legs workouts: Week 3 & 4

    Day 1: Push

    BB Front Squat (12,10,8,8,8,6)
    BB Pause Squat (4x 10 w/ 3 sec pause)
    Goblet Split Squat (4x 12)
    Seated Calf Raise Toes Outward (5x 20)
    Bodyweight Jumping Lunges (4x 16)

     

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    Day 2: Pull

    Single Leg Deadlift w/Landmine Attachment (4×12)
    Weighted Glute Bridges (4×15)
    Goblet Side Lunge (4×10)
    Standing Calf Raise (5x 20)
    Seated Leg Curl (12,10,10,10,8,6)

     

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  • 4 ways to work out around the holidays

    4 ways to work out around the holidays

    The frequency of good workouts during the holiday season goes down. Doesn’t it? Without a doubt, there are likely to be loads of intense ones being logged, but for the most part, it’s not as much of a priority. There’s just less time than ever and more stress than ever. What’s ironic is that the holiday season brings on that stress, but a great solution for relieving it is a good workout, so maybe it should be a priority. For this particular time of year, it’s just a matter of getting it in, no matter how you do it. This could mean anything from a standard hotel routine to a 10-mile hike, and everything in between.

    However you work out around the holidays is your choice, but these ideas might come in handy.

    BTW: New Year’s is right around the corner—check out our success checklist for 2019. And if you haven’t picked a workout plan to follow to start January—see if any of these 30 free ones work for you.

    When you just need a good sweat

    Any of these 30 high-intensity (HIIT) workouts will cover your bases. There’s just about every different kind of HIIT workout you could think of in here. Mix and match them as much or as little as you’d like. They’re quick and intense workouts that simply get the job done.

     

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    When you still like to stick to a plan

    Then the at-home and in-the-gym split is a good option for you. It’s definitely not out of the realm of possibility to do a couple days in the gym and a few other days from wherever you are. This split is exactly that. The 30, 40, or 60 minutes you can get in at the gym twice during the week in addition to the three quick and compact at-home routines.

    When you don’t need a full blown plan, another option would be our 10 basic workouts and 10 ways to use them when you don’t stick to a schedule.

     

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    When you still want something pretty-damn intense

    If you can stomach it, the 10×10 workouts are also an option. This is circuit training with weights for high sets and high-ish reps. There are suggested options for combining the workouts into a full weekly schedule. There are also three, 3-day workout plans that could keep the time down, but efficiency way up. Check out the 3-day monster plan, the 3-day plan for workout partners, or the 3-day Super-3 plan.

     

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    When you think it might be a good time to challenge someone to a duel

    A fitness challenge or test is a good way to see where your body is at. The same workout that took 48 minutes to complete last year could become 38 minutes this year. It could be fun to challenge anyone you’re around during the holidays—that’s into their fitness as much as you—to one of these 10 challenges.

     

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  • One juice and two smoothies that are loaded with benefits

    One juice and two smoothies that are loaded with benefits

    Juices and smoothies are typically loaded with sugar. Natural or not, sugar is still sugar. While it’s best to keep sugar intake down, sometimes it’s not a bad idea to replace a typical meal with one of these nutrient-dense drinks. Once or twice a week, or anytime you’d like, enjoy one of these.

    PINK LEMONADE

    It’s always best to keep things simple during a cleanse and this recipe does just that by using only 3 fresh ingredients. Green apple, beetroot and lemon. This combo creates the most vibrant pink color with the perfect balance of sweet and sour flavors. Try it, it’s epic.

    INGREDIENTS

    Makes 1 serving

    4 green apples, roughly chopped
    ½ lemon, peeled
    ⅛ inch slice of red beetroot

    Run all ingredient through a juicer according to the manufacturer’s instructions. Enjoy.

    ORANGE TURMERIC SMOOTHIE

    This refreshing smoothie provides a solid hit of vitamin C, omega 3’s, and fiber to help your body cleanse. It goes down smooth and gives a big boom of citrus flavor right at the first sip. The added turmeric root delivers anti-inflammatory benefits and assists in elevating the body’s liver detoxification enzymes to help aid the cleansing process. This simple combination of fresh whole foods can help boost your immune system, hydrate you, and kickstart your cleanse.

    INGREDIENTS

    Makes 1 serving

    2 oranges, peeled
    2 bananas
    1 tbs hemp seeds
    ½ inch chunk fresh turmeric (or ¼ tsp ground)
    ½ cup filtered water
    ½ cup ice, optional
    Pinch black pepper, optional (see note below)

    Blend all ingredients in a high-speed blender until smooth (about 30-45 seconds). Pour into a tall glass and enjoy.

    NOTE: Curcumin is the active component in turmeric that is responsible for decreasing inflammation and stimulating the body’s antioxidant mechanisms. However, the curcumin gets converted by enzymes (sulfotransferase, UGT, p450) that line the GI tract, making it bio-unavailable.

    A flavonoid (quercetin), found in apples and oranges, inhibits sulfotransferase enzymes from inactivating the curcumin. The piperine found in black pepper inhibits the UGT and p450 enzymes from doing the same. So blend your turmeric with apples, citrus, or other foods high in quercetin and a pinch of black pepper.

    BLACK CHERRY SMOOTHIE

    If you love dark cherries, get ready to fall in love with this antioxidant-rich detox drink. This combination of cherry, apple, blueberry and chia mixed with coconut water, turns an ordinary smoothie into an indulgent masterpiece. The color is beautiful, the texture is amazing and the flavor is spot-on. We promise that it will leave you feeling energized and ready to conquer your cleanse.

    INGREDIENTS

    Makes 1 serving

    1.5 cups fresh pitted cherries or frozen
    2 small red apples, cored
    ½ cup fresh blueberries
    1 tbs chia seeds
    ½ cup coconut water (or filtered water)
    1 cup ice, optional

    Blend all ingredients in a high-speed blender until smooth (about 30-45 seconds). Pour into a large glass and enjoy.

     

  • Straight Q&A: Losing 50 Pounds While on a Work and Travel Visa

    Straight Q&A: Losing 50 Pounds While on a Work and Travel Visa

    Milos Planic (@milos_the_raspberries_farmer) moved to NYC from Serbia on a work and travel visa. He had a few goals for himself during his time in the US—live in the moment, travel more, and lose the weight he had gained during college.

    His transformation plan wasn’t loaded with weight training and HIIT workouts—his new job actually played a major role.

    This is our straight Q&A with Milos about how he fell out of shape and successfully got himself back on track.

    How did you fall out of shape?

    I started gaining weight during college. In total, I put on about 50 extra pounds while I was at college. I attributed the weight gain to late night studying, falling prey to fattening foods choices in college cafeterias and a lack of physical activity.

    You might also like: 6 ways you’re making weight loss even harder

    When did you realize it was a serious problem?

    At my heaviest I weighed about 210 pounds. I stepped on the scale and was shocked – it was a really painful experience weighing myself and seeing that I had put on 50 pounds, seemingly out of nowhere. This weight gain could have put me at risk for obesity-related health issues, so I knew I needed to make a change.

    What were the first things you changed about your lifestyle?

    I started with changing my diet, I reduced sugars and carbohydrates as much as I could and based my diet on proteins, fats and vegetables. This was the same time that I started working at Dumbo Moving, and moving is a very physical job, so this extra physical activity really added to my lifestyle change. After moving jobs, I practiced exercises every day and ran on the nearby field. I began my weightless journey during the summertime, so I also swam on Brighton Beach almost three times a week.

    You might also like: The 20 best ways to lose weight for good

    What specifically about the moving company helped you with this transformation?

    With moving, tasks usually require complex movements — you’re not just simply lifting something up and down like you do in the gym because you’re constantly in motion – so moving allows you to incorporate cardio while lifting. Majority of the job is carrying items to and from the truck, and because Dumbo is based in NYC, we had to carry a ton of items up many flights of stairs in order to move people into apartments.

    When did you begin your transformation and how long did it take you?

    After 45 days I checked my weight and I was stunned, seeing that I had lost 10 pounds, which motivated me to keep going further. A huge part of losing weight is believing you can do it, and realizing it’s not going to happen overnight. The only way you can see results is if you stay consistent. All in all it took me about five months to shed the 50 pounds I had gained in college. I know my “transformation” is never really complete, however. I’m healthier than I have ever been before, but I know that there is always room for improvement. I continue to exercise almost every day and I continue to eat clean, because healthiness really starts from within.

    You might also like: 3 inspiring weight loss stories from men that lost over 100 pounds

    What has this transformation taught you?

    I learned so much about myself during this transformation and I’ve never felt more confident, happy or healthy. I realized the true strength of self-motivation and consistency, and surprised my own self with my ability to stay on track with this transformation. All of the effort and sacrifice I put in was so worth it because I was just so proud of how far I had come all on my own.

    I did this whole transformation while visiting the US on a work and travel visa from Serbia. Those six total months in the US were truly memorable and were a huge test to my independence, survival skills, endurance and patience.

    What’s your best piece of advice for anyone struggling with their weight?

    Eat less, exercise more. Consume foods with high fat and protein to feel full longer and then you will eat less frequently.

    Rely on your supporters—share your plans to lose weight with any one close to you. This will make you accountable, and you will be motivated as they cheer you on.

    Take on a part time job that requires movement, you will make more money and reap the health benefits.

    Take a photo before you start. If your scale fails to show weight loss, compare your photos. You could be dropping fat but adding muscle, causing the scale to not really move. Many people who eat right and exercise quit when they don’t initially see that they are dropping weight – this could help keep you motivated.

    You might also like: Intuitive eating for lean muscle

  • Straight Q&A: Surviving a Stroke at 40

    Straight Q&A: Surviving a Stroke at 40

    Terry Perry is 40 years old, lives in Malibu, California, and has generally been a healthy guy all his life. He holds a black belt in Brazilian Jiu Jitsu and had originally planned on making a career for himself with the Los Angeles Fire Department. After Perry’s mother suffered a stroke, he returned home to help rehab her back. Then, on Christmas Day 2017, he experienced a traumatic and life-altering stoke himself, at 40. This is his rattling story from the very first symptom, to a misdiagnosis, a dangerous surgery, and the debilitating stroke itself. And, his road to recovery.

    Perry’s comeback has been a long one, and he’s made tremendous strides forward, but says he’s still a work in progress. A positive attitude, patience, and a strong support system are what’s getting him back to his old self.

     

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    Doctors said a left vertebral artery tear caused the stroke symptoms. How did that type of injury happen?

    It’s a bit unclear how the injury actually happened. I was having some headaches the week prior which was not irregular. Usually when this occurred I went to see my chiropractor and the adjustments would usually subside the symptoms.

    I saw my chiropractor on Monday, November 27th. Immediately after the neck adjustment, I experienced a fairly intense pain in the back of my head. That pain did not subside the next day so I saw him again. Instead of doing adjustments, he did more massage for the muscles around my head and neck. That night, while on the phone, I experienced a sensation of dizziness that lasted for roughly 20-30 seconds, but I didn’t think much of it.

    While at yoga the next night (Tuesday, November 28th), during a pose I had to turn my head to the right, I experienced the same sensation, however this time it was longer and I had to lay down as the dizziness made me close my eyes. At home the same evening, I experienced the same symptoms again, however this time was even longer, perhaps up to a minute.

    Thursday morning (November 29th), I went to the ER to see what was going on. After a CT scan found nothing (they weren’t looking for the right thing), they released me back home with “vertigo.”

    Friday morning (November 30th), I had the most traumatic episode yet. It lasted about six-eight minutes, and again, I had to close my eyes due to the dizziness, but this time I lost the use of my right side, both leg and arm, had convulsions, and could not speak. Once it started to subside, I could barely get myself sat up and I yelled for my mother (I was at her house) screaming at what level I could, “MOM!”, but it came out a completely slurred murmur of a sound. She finally came to me after about a minute of yelling, saw what was going on, and called the EMS. By the time they had come, the symptoms had completely subsided and was able to speak to them. I went to the ER again, and after another CT in which they found nothing, they almost tried to release me again with “vertigo”. However with my mother being there (who is a two-time stroke recovery story), told them we HAD to see a neurologist. Once we spoke to him, within two minutes of explaining the symptoms, he demanded that I be admitted to the hospital for further testing. Something was definitely up.

    Through the day (Friday, November 30th) I did more tests (CT’s and MRI’s), had two more episodes and waited to hear what was going on. Then came another episode. I collapsed on a nurse helping me from the restroom to my bed, and I had all the same symptoms, however this one lasted for nearly two hours and came right back again. Like the others, this was not a stroke, because I was fine after the events. They admitted me to the ICU as I was becoming more unstable by the hour. They got me on Heparin drips, tPA at one point, and kept doing more tests. [Heparin is an anticoagulant, or blood thinner; and tPA is short for tissue plasminogen activator, it’s purpose is to dissolve blood clots.]

    Finally something was found. They found that my left vertebral artery looked like a dog chewed it. It was very irregularly sized, looked like a heartbeat on an EKG, and was “dissected”, in another word: torn. They then scheduled a possible solution surgery in three-four days, but wanted to see if medication would correct the issue first. Unfortunately, it did not. Shortly thereafter, I had the most severe and significant episode to date and they could not wait any longer, they had to perform the surgery.

    They went in my groin with a catheter, and with a camera went up to the base of my brain and looked around at my vertebral arteries. While they were in there, they found my right vertebral artery was also slightly torn as well as the base of my basal artery which is where the two vertebral arteries join. After five stents were installed, two in each vertebral arteries and one in the basal artery, I woke up and had made it through the surgery. (I was told that only 10-20% of people survive the surgery.)

    All of my doctors attributed this tear to chiropractic adjustments, but they could not definitively cast blame on any one thing. It could have been a coincidence that my first symptoms were within 24 hours of that adjustment.

    What did you need to do next?

    I spent another week in the hospital recovering and resting. I have not had another episode since, however other issues ensued. Two days after returning home, I woke up with double vision which did not go away so I returned to the hospital for another week of observation. It finally subsided and I had a change in blood thinning medication. They also had found that since the surgery, that problem left vertebral artery has clotted up and completely closed, however they did not want to clear it as doing so may have caused me to have a more significant stroke. I now function with only one vertebral artery feeding my brain.

    I returned home for another few days.

    But then you actually had a stroke on Christmas Day. Do the doctors know exactly why that happened?

    I think I had PTSD from sleeping in the spare bedroom at my mother’s house so I decided to sleep on the Lazyboy instead. When it laid out it was very similar to my hospital bed. After a couple days I awoke on Christmas morning at 2:45am with the room spinning and my heart in tachycardia. [Tachycardia is an abnormally rapid heart rate.] My mother was asleep on the couch next to me and as you can imagine, as I’m her only child, she had not slept much over the last several weeks. These symptoms subsided so I thought it may have been just a part of the healing process. Nope. At 6:45am we both woke up and she had said, “Merry Christmas Terry”, I responded but my words came out slow and slurred. I told her what I had experienced earlier in the morning and she looked at me and said, “Let’s go. I think you had a stroke.” After another visit to the ER and back to taking more tests, they confirmed that I had a small dot on my right cerebellum. The stroke was “most likely” caused from my body fighting the new foreign objects in my arteries. It threw a blood clot that went to my brain.

    How long did it take you recover?

    It took a number of months to adjust to my new normal. I went through many changes in blood thinners until we found one that worked. I had restrictions to movement and the amount of weight I could move. For a number of months I was restricted to 50 pounds, and have been advised to not be involved with Jiu Jitsu, surfing, yoga, or anything that can put my head or neck in dangerous because it could quite possibly cause a dissection to my artery. I’ve basically been restricted from all of my passions.

    I’m still recovering to this day. I have been seeing occupational, physical, and speech therapist for five or six months now. The stroke left me with the most debilitations: slurred speech, partial loss of mobility of my right arm, hand and leg, memory and cognitive issues, and muscle imbalance. I’ve been cleared by the occupational therapist and the physical therapist, however I’m still seeing a speech therapist. You could look at me and not know because I’ve recovered very well, but I still struggle with some mobility tasks, speech, and some memory and cognition. Compared to where I was, I have come a long way.

    How would you say this affected you mentally?

    My mentality has been a rollercoaster to say the least. It may be possible that I have PTSD from the events and ordeal. I’ve even found it a bit difficult to write out this story. I try to remember something a nurse said as I was waking up from the surgery, “You have a reason to be here. Someone has a plan for you.”

    I complained and got depressed over the fact that I cannot perform in my numerous passions. I try to be positive every day. I have my life and I just need to reinvent myself and find other activities to pursue. I may have to change careers as well. I’ve felt as though I’ve hit a new low, but it may just be an opportunity for complete reinvention. It’s hard to remind myself that there’s certain things I should not do but as one doctor said to me, “Look, we’re advising you what you should not do. We are not telling you what you can’t do. It is your life, and you have to decide what tasks or activities you will take a risk for.”

    What were your keys to success in making a comeback?

    The recovery has been quite long, however I’ve taken many people’s advice, performed many therapeutic modalities, and rested. I’ve also been seeing a therapist to talk about all the feelings and issues I experience. It’s helped immensely.

    In the first months of recovery I had to get myself out of bed to just to walk downstairs, then it became the driveway, then it became around the block, then twice around the block, a mile, etc. I’m seeing an acupuncturist that specializes in stroke recovery, and I believe that has helped immensely too. At the end of the day, the success has come from the people in my life giving me support, insight, and love. This has helped me in my attitude to wake up each day and do what I can to help myself recover and get back to as close as I can to my old normal. It’s also given me the encouragement I’ve needed to move forward with my life.

     

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    What’s your best advice for people who are going through something similar?

    At times it was very hard to listen to people and their advice as I thought my life was pretty much done. With the physical limitations and being such an avid outdoor enthusiast and active person, it’s been tough to get back on track. However, with all of the therapies, the acupuncture, and now for the last two months not having a restriction of weight limits, I’m back on the HFP workout programs I had been doing for nearly two years prior.

    Meditation has helped greatly in easing my anxiety and centering myself. I believe it’s the making yourself get up every day and do something that will improve your life or wellbeing. Get plenty of rest. Do research into different modalities that can help you heal, and eat as clean and organic as possible. I gained weight, and most of all body fat, but I’ve really tuned-in to eating right, sleeping right, moving right, and just in the two months I’m back working out like I used to and shedding that excess weight off.

    Keep one foot in front of the other and keep moving forward at your pace. I forget who wrote this quote, but I said this at our last jiu jitsu belt promotion, “The only reason you should look back is to see how far you’ve come”.

    What has this whole experience taught you?

    I hate to sound cliche, but I’ve learned a lot of patience. I’ve learned to listen to friends and colleagues. I’ve learned that even losing some of my most prized passions, they do not define me. This world is full of activities to gain new knowledge, skills, and challenges. Whether I look at it as, “this is the hand I’ve been dealt” or not, I have my life, my friends, and my family. I’m very grateful that I have been giving the chance to continue with this life. It may be, and have been a very dark and scary time, but I’m here today looking at a near full recovery ahead. How ever I can help others to inspire them to keep moving forward in whatever it is they’re going through, I hope my story can give them hope and inspiration.

    Support Terry Perry as he continues along the road to recovery by giving him a follow on Instagram (@kiwikimura) and sharing some words of encouragement.

    He’s currently following the 4-week Reconstruction workout plan from HFP. You can find out more about the plan here.

  • What you actually need to know about testosterone—and how to increase it

    What you actually need to know about testosterone—and how to increase it

    Testosterone is a very, very important thing for men. It affects just about everything, if not all, aspects of their lives from how they look and feel physically to their emotions and mental well-being. Higher levels of testosterone are associated with lean muscle, loss of body fat, increase sex drive, and elevated mood. On the other hand, lower testosterone leads to the loss of muscle, a gain of body fat, reduced sex drive, increased likeliness of depression, and even heart disease. Testosterone gradually declines as we age.

    What is testosterone?

    Testosterone is a hormone that is naturally produced by the body, primarily in a man’s testes.

    When does testosterone start to decline?

    At about age 30, T will decline by 1% each year. At around 50, the decline will accelerate.

    What is the healthy range for testosterone?

    The normal or healthy range for testosterone is 300-1000 ng/dl. Anything below that is considered low T and a doctor could potentially prescription some type of gel, cream, or injection as T-therapy to increase it. This is pretty much a last resort effort.

    Is T-therapy safe?

    Unfortunately, it’s hard to say. A recent 2018 study in The Journal of Clinical Endocrinology & Metabolism discourages the use of any type of T-therapy for men that have had a stroke or heart attack within the last 6 months, or are at risk for prostate cancer. Who cares if you don’t have those conditions, that’s should be enough of a warning.

    Does T-therapy work?

    Unfortunately, it’s hard to say as well. In a March 2018 story from The New York Times, author Randi Hutter Epstein shared the story of two men that were prescribed T-therapy, both claimed to have experienced positive results. However, in Epstein’s piece, their doctor noted that he wasn’t sure if it’s the t-therapy or just the placebo effect. So there are risks and it may not even do anything. Pass.

    How can you naturally increase testosterone?

    Good news is, you don’t need to take dangerous pills, gels, creams, or mystical powders—there are a number of things you can do naturally.

    1. Reduce the stress in your life

    Research in the Journal of Sports Science & Medicine concluded that cortisol (another hormone) and testosterone work against one another. Cortisol levels become elevated during stressful situations, potentially impacting healthy testosterone levels. Meditation and breathing techniques should be used to keep stress under control.

    2. Train more intensely

    Two studies back this up. The first, published in the Journal of Clinical Biochemistry and Nutrition associated physical activity with an increase in testosterone levels. And secondly, research published in the journal Sports Medicine found that high-volume, high-intensity workouts and exercise produce a strong surge in testosterone.

    3. Get more sleep at night

    If you’re only getting 4, 5, or 6 hours of sleep every night, you’re most likely hurting you T levels. Research in the Journal of the American Medical Associations (JAMA) observed the testosterone levels of men that slept 8-10 hours per night vs. men that slept 5 hours per night. The men that slept 5 hours had approximately 10-15% lower testosterone. You need to get more shut-eye, here are the 10 best ways to get more quality sleep.

    4. Eat all the right foods

    Proteins, carbs, and fats are essential for building muscle and staying lean, but dietary fats are particularly important when it comes to testosterone production. Dietary fats produce cholesterol which then can be converted into testosterone. You’re probably eating enough fat if you consume nuts and fish, but if you’re following a super-low fat diet as an attempt to keep calories down, you could be hurting your T levels.

    5. Supplement with the promising (and safe) stuff

    Stress is on the way down, training is on the rise, sleep is better, and the diet is cleaned up. Supplementing can help fill some of the gaps. While there are a lot of false promises out there, these are the one’s with the best looking research, and most importantly, they are completely safe. Don’t buy anything with suspect, or even corny names like “Mega Test Booster” or “Alpha Male Testosterone Booster”, etc., etc. Just get the basic stuff. Check the labels.

    • Vitamin D: a study in the journal Hormone and Metabolic Research found that vitamin D-deficient men who took 3000 IU of the vitamin for a year saw a 25% increase in testosterone.
    • Zinc: a study in Biological Trace Element Research found that men with low testosterone also tended to have low zinc levels.
    • Ashwagandha: a study in the Indian Journal of Psychological Medicine found that the herb can help lower cortisol, which as a result, supports healthier T levels. Additionally, a study in the Journal of the International Society of Sports Nutrition compared the strength and testosterone levels of men that either supplemented with the herb or a placebo over an 8 week period. The herb group saw significant improvements in both strength and T.
    • Caffeine: a study in the Journal of the Society of Sports Nutrition found that athletes that took caffeine lifted more, and as a result, saw higher testosterone levels. To clarify, caffeine does not increase testosterone itself, it was the increased exercise that lifted the testosterone. Caffeine supplied the athletes with more energy to lift more.
  • What you actually need to know about creatine

    What you actually need to know about creatine

    Creatine is popular stuff. We started to really hear about it in the early-90s, along with the rumors: “it’s a steroid”, “it’s bad for your kidneys”, “it dehydrates you”, “it gives you acne”, the list goes on. That was fake news of the 1990s, but understandably, you never know with this kind of stuff, right?

    To save yourself time from getting lost down the internet rabbit hole searching for information about creatine, the following is a quick breakdown on what you actually need to know about it.

    What is creatine?

    Creatine is a naturally-occurring compound in the body. For the most part, it’s primarily found in our muscles. It’s also found in animals and fish. Commons ways to supplement with creatine are with concentrated powders or capsules.

    What does creatine do?

    The long story short is that creatine helps the body produce chemical energy called ATP. (That’s short for adenosine triphosphate). When we workout, our ATP stores get depleted and creatine helps to replenish them.

    Does creatine work?

    The long story short again: yes. Due to it’s popularity over the years, creatine is one of the most studied supplements. Research has shown that creatine, on average, can increase muscular strength by 8% and muscular endurance by 14%. Aside from it’s muscle-building effectiveness, it’s also been shown to have several other general health benefits that include boosting brain function and acting as an antioxidant.

    Is creatine safe?

    According to a position stand paper published by the International Society of Sports Nutrition, yes. Of the several studies compiled over the years, researchers are confident that creatine supplementation is safe in the short and long terms.

    What’s the best way to take creatine?

    If you’re going to take a creatine, go with monohydrate in powdered form. That version of creatine is the most studied. It’s unnecessary (and could be counterproductive) to use any other type.

    The best time to take creatine is after a workout along with carbohydrates. Even though it’s a performance supplement, it’s doesn’t work like the caffeine in coffee or a pre-workout product. To simplify: carbohydrates help deliver the creatine to our muscles.

    How much creatine should be taken?

    For most people, about 3-5 grams per day is appropriate. Some experts say “loading” creatine is a good idea to get the muscles “saturated” with it to immediately start having effects on training. The loading phase is typically 5 grams, 4 times per day for 5-7 days. The loading phase is not necessary, but without it there could be a delay on when you start to see the positive effects.

    So, what’s the general take on creatine?

    The research looks good and experts seem to be confident in it’s effectiveness and safety. However, there is no supplement in the universe that’s going to be a life-changer. Sure, it could help you along the way, but it’s the smart eating habits, good workouts, and generally healthier lifestyle habits that make the true difference.