What I Have To Offer

If you have read my last few posts, you have learned that my passion is to provide people with spinal cord injuries and other forms of paralysis, a safe place to continue to reach their physical goals with the guidance, support, inspiration, and resources to live their highest quality of life. My fear of pursuing this goal is the risk of failing and letting down those who I am trying to help.

As a result, to my recent obstacles, I started to doubt my goals and its reality. Little did I know, I had begun to establish a brand even though I have taken a step back from personal training.  I have recently had people with spinal cord injuries reach out to me outside of the Reno area for my training and services. Knowing that I had reached people from afar excited me. I was humbled by the fact that I was making a difference in the lives that mattered most to me. I was pleasantly surprised to know that my purpose in life was aligning with a dire need.

Today I talked to a newly made friend, Kaylib Mann, who currently lives in Redding, California.  Through my networking and volunteer work in the local wheelchair community, I initially came into contact with Kaylib to fundraise for a new wheelchair through social media.  After I got to know Kaylib, I found out that he was lacking the resources to help him achieve his personal goals of getting back to hunting and fishing. Even though he is actively going to physical therapy three days a week, he felt that he didnt have enough resources to continue to gain the strength and function to live a more independent life.

I decided to interview him to find out how I could help him even though I live four hours away. In order to build a workout and nutrition regimen, I needed to learn a little more about him:

Tuesday, April 9, 2019

Q: What are your current goals?

Being both physically and mentally independent.

Q: What do you feel you are missing in your weekly therapy to achieve your goals?

I feel that I am not getting enough mat time (exercises out of my chair), which is limiting the exercises to help me progress in living my daily life. I also feel that I am no longer a priority to the physical therapist as most of my time is spent with their technicians. I also would like to see more cardio in my weekly routines- I grew up very active and feel I don’t have enough energy to do the things I want to do.

Q: If I made you a personalized workout routine and nutrition plan, would you adhere to it without me physically being there or an accessible facility?

Definitely, I am motivated to better my situation any way possible. I have been searching for guidance with my nutrition and fitness plan but have not found anyone locally.

Q: Okay, in order for me to design a meal plan for you, I need to know your weight, height, and age. As for your workout plan, what type of equipment is accessible?

I currently weigh 170 pounds, am 5’8”, and am 29 years old. As for equipment, a workout that I can do at home would work best in my current situation.

            With the information that Kaylib gave me, I was able to calculate his BMR to develop a nutrition plan that catered to his body type and personal physical goals. I also made a daily workout routine that would help him gain range of motion, strength, and flexibility. This is what I came up with:

Recommended Calorie Intake: 2149 based on his BMR calculations

Macros: 25% carbs 35% proteins 40% fats (these ratios are based off an endomorph body type which is described as someone who gains fat easily, gains muscle easily, has a larger frame, has difficulty losing weight, and low carb tolerance).

Breakfast 7AM

4 Whole Eggs

½ avocado

Snack 10AM

Shake: Blend:

            1 scoop Pro7 Protein Powder

            1 tbsp Peanut Butter

            1 cup Nonfat Milk

Lunch 1PM

6 oz Ground Beef

1 cup Brown Rice

Snack 4PM

Shake: Blend:

            1 scoop Pro7 Protein Powder

            1 tbsp Peanut Butter

            1 cup Nonfat Milk

Dinner 7PM

            6 oz Chicken Breast

            1 Cup Broccoli

Daily Workout Routine for Range of Motion: To be performed as often as necessary throughout the day (Once full range of motion is achieved; strength training will continue).

CHAIR BASED UPPER BODY RANGE OF MOTION

Abdominal Presses

(Lightly contract abdominal muscles while pressing the lower back into the backrest of our chair; relax and repeat).

Shoulder Rolls

(Sit with shoulders forward upright and stacked over top of hips. With both arms to the sides, slowly roll shoulders in a circular motion forward. Repeat this motion with both arms rolling backwards.)

Neck Flexion/Extension

(Sit with shoulders forward, upright and stacked over top of hips. Start from a neutral neck position. Tuck chin toward chest bring it as close as is comfortable, then lift chin from chest with eyes looking upward. Repeat back and forth nodding motion).

Repeat last 3 exercises for a total of 20 reps each for 3 rounds.

Shoulder Blade Contractions

(Sit with shoulders forward, upright and stacked over top of hips. Both arms straight extended out to 45’ gently squeeze shoulder blades together and relax).

Neck Circles

(Sit with shoulders forward, upright and stacked over top of hips. Start from neutral neck position. Tuck chin into your chest and roll chin over collarbone out to shoulder, continue movement by dropping head back toward the spine and roll it toward opposite shoulder, finally drop the chin over the collarbone and back to the starting position. Repeat circles clockwise and then counterclockwise.

Single Arm Elbow Curls

Placed knuckles on temple of four head, thumb pointing towards shoulder and shoulder blade slightly patch together. Crawl elbow together in front of body and then release apart. The cyst will hold elbow and keep him from falling out of position. Repeat control and release

Repeat last 3 exercises for a total of 20 reps each for 3 rounds.

Alternating Rotational Twists

Set with shoulders forward, a bright and start over tops of hips. Place your right arm and left me and left arm and back rest of your chair. Rotate your upper body to the left as far as possible and hold for one second count. Return to a neutral position, switch sides and repeat.

Seated Cats & Dogs

In seated position, keeping hip square in your chair, arch lower back rotating the pelvis forward and contracting shoulders together. Then pull the abdominals and rounding the lower back, shoulders, and rotating the pelvis back. Repeat back-and-forth

Chest Opener

Sit with shoulders forward, a bright and start over top of hips. Please both arms behind your wheels with palms facing towards your back. Gently squeeze your hours together and hold his position.

Single Arm Active Clock

With arms down by side and thumbs pointing upward, left arm up to the 12 o’clock position, and back down to 6 o’clock position. Repeat with arm in the 10 and 2 o’clock position start with hands in front of the body 45° angle it up and away from the body. In the nine and 3 o’clock position start with arm extended in front of you, people are out to the side and change your plate as you go back.

Repeat last 4 exercises for a total of 20 reps each for 3 rounds.

CHAIR STRUCTURAL ROUTINE

ALL exercises to be performed from wheelchair maintaining proper sitting position

Shoulder Rolls

With both arms to the sides, slowly roll your shoulders and a circular motion forward, repeat this motion with both arms rolling backwards.

Single Arm Pullovers

Straighten one arm towards floor was shoulders pulled back. Slowly left arm overhead as far as possible while maintaining solar position, then bring him back down to the side of your wheel. Repeat motion back and forth.

Should Blade Contractions

With both arms straight and extend it out to 45°, gently squeeze shoulder blades together and relax. Repeat

Repeat last 3 exercises for a total of 20 reps each for 3 rounds.

Single Arm Active Clock 10 & 2 Position

Pretend as though you are facing o’clock. Keeping our street, slowly bringing left I was down between your legs. Repeat back-and-forth then switch with the right arm starting at 2 o’clock

Figure 8 Single Arm Circles

 With control, raise one arm at the side level with palm of hand down and some point forward. Maintaining position, begin moving on and figure 8 motion, if Mohsin should be in the horizontal plane. When done performing in a forward direction, term, feeling with them, the movement.

Alternating Rotational Twist

 Place your right arm on left knee and left arm over the back rest of your chair. Rotate your upper body to the left as far as possible, turn head to look over shoulder; hold for one second. Return to a neutral position, switch sides and repeat.

Seated Cats & Dogs       

Resting both arms on your knees around your shoulders forward, dropping your chest toward your thighs. Then, press hands into knees straightening arms, draw your shoulders together. Repeat.

Repeat last 4 exercises for a total of 20 reps each for 3 rounds.

Single Arm Elbow Curls

Place one forearm or wrist  on the temple of your four head, thumb pointing toward shoulder and shoulder blade pinching together. Bring elbow and wrist with the midline of your body and then back to starting position. Repeat and perform on other arm.

Figure 8 Single Arm Pull Overs

Straighten one arm towards floor with shoulders pulled back. Slowly lift arm overhead at as far as possible, making a figure 8 motion, then bring arm back down to the side of you while in a figure 8 motion. Repeat up-and-down motion performer.

Side Bends

With arms to your sides, bend to one side as if reaching for your leg and then pull back up in the starting position. Repeat then perform to the other side

Seated Cats & Dogs

Resting both arms on your knees, round your shoulders forward, dropping your chest towards your thighs. Then, press hands into knees straightening arms as you extend your back upward, drawing your shoulders together until your spine is extended.

Repeat last 4 exercises for 20 reps each for 3 rounds. <

Photo Credit: Mikala Huebner

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