IMPORTANT! All information presented in this website is intended for informational purposes only and not for the purpose of rendering medical advice.
Statements made on this website have not been evaluated by the Food and Drug Administration. The information contained herein is not intended to diagnose, treat, cure or prevent any disease.
"I'm just a middle-aged dude, living in California, from the Midwest via New Jersey, in a never-ending scientific experiment to redefine what's possible with my body."
-Todd Vande Hei
What I'm doing right now!
MOBILITY - updated 5/15/18
SELF MYOFASCIAL RELEASE:
Find ALL tender spots and hold until pain dissipates by at least 50%
Sole of foot - Lacrosse ball
Calves - PVC pipe
IT Band (Side of thigh) - black foam roller
Quads (Front of thigh)- black foam roller
Adductor (inner thigh) -black foam roller on the floor
Piriformis - Sit on ball, keep knees together and close to chest
Lower back, avoid the spine!!
Hold stretch for 30s on each muscle group, extra set on tighter side until you achieve balance
Standing Calf stretch on slant board
Piriformis stretch: Pidgeon stretch on table, quad perpendicular to body and knee at right angle
Hip flexor/Quads: Thomas test or lunge position with back knee on the ground and back foot propped up against stability ball
Toe touch: squeeze ball in between knees, slowly flex back and touch toes. Keep ab muscles engaged the entire time in flexion AND returning to standing position. 5 reps
Active leg raise: both legs straight, ankle dorsiflexed, prop one leg up until you feel slight hamstring stretch, SLOWLY raise other leg up and down (5 sec count). 1 set x 10 repetitions
Side-lying external rotation (clams): gray band above knees, flex hip 45 degrees below waist and bend knees 90 degrees, lie on side. Open knees like shell of clam. 5 sec isometric hold, 10 reps each side, extra set on Left side (weaker side)
Hip bridge: band above knees, lie on back, bend knees and keep feet and knees hip width apart. bridge hips up by squeezing glutes together and hold for 2 seconds x 10 reps. Do not allow knees to adduct
NUTRITION - updated 12/10/18
PROTEIN: 160 GRAMS
CARBOHYDRATES: 100 GRAMS
FIBER: 25 GRAMS
FATS: 90 GRAMS
WATER: 100 OZ.
SUPPLEMENTS - updated 12/10/18
LIFESTYLE - updated 12/10/17
NO ELECTRONIC DEVICES AFTER 8 PM
3 MEALS A DAY
SOME FORM OF DAILY EXERCISE; WEIGHT TRAINING 2 TO 4 DAYS PER WEEK
EIGHT TO NINE HOURS OF SLEEP
Daily Walks 2 - 3 times per day for 10 minutes
WEIGHT TRAINING - updated 12/10/18
TREATMENTS - updated 12/10/18
IV NUTRIENT THERAPY - WEEKLY
ACTIVE RELEASE TECHNIQUES (A.R.T.) - WEEKLY
HORMONE REPLACEMENT THERAPY - TWICE WEEKLY
GOALS - updated 12/10/18
Improved Cardiovascular markers: HRV, RHR