SammyBrown
Level 1 Valued Member
Putting together a summary of my current fitness, well-being plan post-stroke and thought I’d start a training log.
Background:
I am a 36yo male who has been quite active most of my life. I suffered a stroke in mid-2015 and am putting together a plan to stay active and healthy into older age as I also had the birth of my little girl 6 months after my stroke!
I have a history of training martial arts (Muay Thai and BJJ) but since the birth of my little girl I have decided to prioritise spending my evenings with the family (I really miss BJJ though!).
I am a social worker and work 4 days per week. I am out quite a bit of the working day but spend quite a bit of time at my desk (just got a standing desk and love it).
My routine goals are to:
- Rehabilitate and develop my motor skills
- Build lasting strength
- Keep me mobile and playful as I age
- Get me moving everyday
- Allow time and adaptability to fit around my work and family life
- Support my sleep schedule and mental health
- Encourage social interaction
Weekly exercise schedule:
Monday:
6am Simple & Sinister – 7pm Yoga
Tuesday:
6am Simple & Sinister – 7pm GMB Rings Free Program
Wednesday
6pm Group Mountain Bike Ride
Thursday
6am Simple & Sinister – Pre-bed Kit Laughlin Full Stretch Routine
Friday
6am Simple & Sinister
Saturday
7am GMB Rings Free Program – Pre-bed Kit Laughlin Limbering Session
Sunday
7am Group Mountain Bike Ride – Pre-bed Kit Laughlin Limbering Session
Links to my fitness programs:
Simple & Sinister
Kettlebell Simple & Sinister | StrongFirst
As well as the strength benefits I am using S&S as a way to reset my body clock and to encourage me to get an early start and begin the day on the right foot and am loving it for that.
GMB Free Rings Program
3 Rings Workouts for Pushing Strength, Conditioning, and Core Strength
Prior to the rings program I complete around 10-15mins of handstand practice.
Would be great to do this 3x per week but feel I am still progressing doing it 2x per week. Had completed the GMB Parralettes 1 program prior to this which was great and I found quite challenging.
Kit Laughlin Stretching
I am doing a combination of stretches from Kit Laughlin’s Master the Squat and Master the Pike programs. Very basically these programs involve 1-2 full stretch sessions a week, along with daily limbering sessions to maintain new range of motion. I am very stiff and these programs have been great in terms of opening up some of my main restrictions.
Watch Master the squat, and hip mobility; everyone start here Online | Vimeo On Demand
Watch Master the Pike series Online | Vimeo On Demand
Diet:
Pretty much completely plant based/vegan diet for 2.5 years. Mainly vegetarian for about 10 years before that.
I have done a lot of reading on diets and my conclusion is that a plant based diet seems to be the only diet that is consistently linked with longevity, as well as, decreasing my future stroke risk.
I continue to look into new research/information on diet.
I am finding this to be a great schedule and although it’s a quite full schedule it is adaptable and if I miss a session I am doing something the next day so not a big deal.
I HAVE DIFFICULTY STICKING WITH ONE PROGRAM SO PLAN TO STICK WITH THIS PROGRAM FOR 2 CYCLES OF THE RINGS PROGRAM WHICH WILL END UP BEING 32 WEEKS. Currently 6 weeks into it so around 26 weeks to do which will brings me up to 4th SEPTEMBER 2018.
Background:
I am a 36yo male who has been quite active most of my life. I suffered a stroke in mid-2015 and am putting together a plan to stay active and healthy into older age as I also had the birth of my little girl 6 months after my stroke!
I have a history of training martial arts (Muay Thai and BJJ) but since the birth of my little girl I have decided to prioritise spending my evenings with the family (I really miss BJJ though!).
I am a social worker and work 4 days per week. I am out quite a bit of the working day but spend quite a bit of time at my desk (just got a standing desk and love it).
My routine goals are to:
- Rehabilitate and develop my motor skills
- Build lasting strength
- Keep me mobile and playful as I age
- Get me moving everyday
- Allow time and adaptability to fit around my work and family life
- Support my sleep schedule and mental health
- Encourage social interaction
Weekly exercise schedule:
Monday:
6am Simple & Sinister – 7pm Yoga
Tuesday:
6am Simple & Sinister – 7pm GMB Rings Free Program
Wednesday
6pm Group Mountain Bike Ride
Thursday
6am Simple & Sinister – Pre-bed Kit Laughlin Full Stretch Routine
Friday
6am Simple & Sinister
Saturday
7am GMB Rings Free Program – Pre-bed Kit Laughlin Limbering Session
Sunday
7am Group Mountain Bike Ride – Pre-bed Kit Laughlin Limbering Session
Links to my fitness programs:
Simple & Sinister
Kettlebell Simple & Sinister | StrongFirst
As well as the strength benefits I am using S&S as a way to reset my body clock and to encourage me to get an early start and begin the day on the right foot and am loving it for that.
GMB Free Rings Program
3 Rings Workouts for Pushing Strength, Conditioning, and Core Strength
Prior to the rings program I complete around 10-15mins of handstand practice.
Would be great to do this 3x per week but feel I am still progressing doing it 2x per week. Had completed the GMB Parralettes 1 program prior to this which was great and I found quite challenging.
Kit Laughlin Stretching
I am doing a combination of stretches from Kit Laughlin’s Master the Squat and Master the Pike programs. Very basically these programs involve 1-2 full stretch sessions a week, along with daily limbering sessions to maintain new range of motion. I am very stiff and these programs have been great in terms of opening up some of my main restrictions.
Watch Master the squat, and hip mobility; everyone start here Online | Vimeo On Demand
Watch Master the Pike series Online | Vimeo On Demand
Diet:
Pretty much completely plant based/vegan diet for 2.5 years. Mainly vegetarian for about 10 years before that.
I have done a lot of reading on diets and my conclusion is that a plant based diet seems to be the only diet that is consistently linked with longevity, as well as, decreasing my future stroke risk.
I continue to look into new research/information on diet.
I am finding this to be a great schedule and although it’s a quite full schedule it is adaptable and if I miss a session I am doing something the next day so not a big deal.
I HAVE DIFFICULTY STICKING WITH ONE PROGRAM SO PLAN TO STICK WITH THIS PROGRAM FOR 2 CYCLES OF THE RINGS PROGRAM WHICH WILL END UP BEING 32 WEEKS. Currently 6 weeks into it so around 26 weeks to do which will brings me up to 4th SEPTEMBER 2018.
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