The Fitness Challenge
As I related last week, the fitness challenge got off to a nice start- both for my viewers, and for myself. I am into week two. Several folks have asked what I am doing, so here is a brief synapsis of what I project the first 4-5 weeks to look like:
-Cardio 4-5 times weekly. It’s wintertime, so I am basically confined to my Nordic Track until the weather gets a little better. I am trying to do between 45 and 75 minutes.
-I am calorie counting, and trying to keep my caloric intake at around 2200 calories/day. I have tried to shift the bulk of those calories away from simple carbs, but I am trying not to be unrealistic about what I can & cannot do.
-I am lifting weights 3 times/week at the moment, alternating between push (triceps,chest,quads, etc…) and pull (biceps, back, lats, glutes, etc…) muscle groups, leaving about 24 hours to recover. I will ramp this up, but I have not been lifting regularly for several years, and I don’t want to push myself backwards by not leaving adequate recovery time.
-I have been trying to walk whenever I can avoid driving. We all get used to driving everywhere- I actually think this is one of the best lifestyle modifications one can make.
-I am trying to pay more attention to my sleep, so I have better energy levels available to do the workouts and activities I have planned.
So that’s where I am with things. I have been getting a lot of folks back stories over the past week. Here is a sample:
My name is Michael, I am 39 years old and have been suffering with back pain since 2000. I injured my back at work when I fell off a shelf eight feet in the air and landed on my back hitting a metal floor. My injury consists of 2 discs (L3L4 and L5S1) and a partially crushed vertebrae at L4.
Since my injury, I have been unable to really do any strenuous physical activity. Daily activities cause varying levels of pain. Sometimes I can’t even put on my own shoes. As a result of my injury and inability to sustain physical activity, I have put on about 70 pounds, and now weigh a massive 305 pounds. This weight gain has increased my pain symptoms and further reduced my ability to function in day to day life activities.
I am going to be 40 in August, and I can no longer ignore my weight issues. Since the beginning of the year, I have started talking to a nutritionist and have begun to painfully do small things- like just walk my dog around the block. I have increased my water intake and I am trying to cut down on junk food. In just a couple of weeks I have begun (a little bit) to feel like I have more energy. I hope this energy will allow me o gain some momentum in changing my life.
I would like to be part of your fitness challenge and gain from your professional knowledge in combining fitness with back pain management.
Sincerely,
Michael M.
This is an example of exactly the kind of people I am hoping will benefit from this challenge. Work with me over the next few months, and send us your ‘after’ stories. My editorial staff will pick one from the lot who will win a Back Together package, including books and DVDs as well as other prizes from some outside sources. Mike- thank you for sharing your story with us. I hope you continue to improve, and look forward to hearing about your progress.
Sex toys and back pain:
A couple of months ago, I posted about finding a comfortable position for intercourse when dealing with back pain, and there was a lot of feedback from viewers about their experiences- successes and failures.
Shortly thereafter, I was contacted by ‘couples-friendly’ website designed to sell sex toys, products, and aids in a comfortable non-threatening environment. Tomorrow, I will be posting a review of some of these products (simply from an anatomic/ergonomic point of view) as well as some information about this interesting and fun website.
Best, and I look forward to hearing from you soon.
Be well,
Andy
Holiday in the Tropics…
Tags: andy kirschner, Back Pain, back together, fitness, fitness challenge, kirschner, Low Back Pain, Neck Pain, obesity, overweight, pain, sex, sex toys, sexual aids, weight loss