Health and Wellness

[RGrizzzz]

What are some tips to avoid knee pain while squatting?

Check out Knees Over Toes guy on YouTube. He has some good rehab type work which should strengthen common weak points and help with knee mobility.

 

[Telemark]

Well my mom packed my lunchbox this morning. She has a good sense of humor. To be honest I did grill the chicken last night. Any keto guys in the house?

View attachment 68847

I was doing keto, and I plan to start up again. It is definitely the best diet for me, at least during the winter. The first ten to 14 days are kinda miserable, but after that, I feel fantastic, and I drop belly weight like crazy.

 

[Telemark]

Right or wrong, over the years I've chosen to pound the elliptical machine rather than the pavement.

Absolutely agree. And I will go so far as to say that I need an eliptical machine that fits me.

 

[Telemark]

Vitamins:

I think this, like most things, must be tailored to the individual.

I take:

Vit E: every day
Multi Vit: half tablet 4x per week
Zinc: half tablet 4x per week
B complex: one tablet every day
Saw Palmetto: one capsule daily
Folate: one tablet every day

 

[Telemark]

I would like to tell you all about hot and cold therapy. (I will add massage in case anyone has the opportunity)

For me, both of these therapies are an absolute godsend.

I have been a big believer in sauna since I started using it decades ago. I think the benefits of sauna are really unlimited. It helps me mentally, emotionally, and psychologically every time I spend ten minutes or more in a sauna that is at least 80 degrees C. There is a lot of research to show that sauna is actually healthy, and there are various protocols for its use. I can talk about my personal experience if people are interested.

As some of you know, I have been doing cold plunges / Ice baths. This has been amazing. It is much more difficult to this in the tropics, but I found a place to do it, and I am sticking with it. I do think it's easier to do in a naturally cold lake, but I have been sticking to it wherever I go. I don't know why, but ice baths seem to have an amazing effect on my mind. I do some breathing exercises before and during, but the overall experience is awesome. There is some science behind this, so have a look if you are skeptical. Personally, I love it.

 

[Catscratch]

I would like to tell you all about hot and cold therapy. (I will add massage in case anyone has the opportunity)

For me, both of these therapies are an absolute godsend.

I have been a big believer in sauna since I started using it decades ago. I think the benefits of sauna are really unlimited. It helps me mentally, emotionally, and psychologically every time I spend ten minutes or more in a sauna that is at least 80 degrees C. There is a lot of research to show that sauna is actually healthy, and there are various protocols for its use. I can talk about my personal experience if people are interested.

As some of you know, I have been doing cold plunges / Ice baths. This has been amazing. It is much more difficult to this in the tropics, but I found a place to do it, and I am sticking with it. I do think it's easier to do in a naturally cold lake, but I have been sticking to it wherever I go. I don't know why, but ice baths seem to have an amazing effect on my mind. I do some breathing exercises before and during, but the overall experience is awesome. There is some science behind this, so have a look if you are skeptical. Personally, I love it.

Yep, I'd like you to go in further details. I have my althetes do ice baths a day after heavy work loads, then when while peaking I have them do contrast baths (hot/cold cycles with specific times for each).

 

[Telemark]

ALCOHOL:

Avoid it as much as possible.

I know it's a hoot. And it's a normal part of our culture.

However, if you abstain from alcohol, you will experience a huge improvement in your life. Your memory will improve. Your problem-solving will improve. Your physical performance will improve. Every aspect of your life will improve if you abstain from alcohol.

If you find that your life gets worse the less you drink, then you probably have a problem. It ight not be an alcohol problem. It might be that your situation is the problem, and alcohol is just numbing you to the effects of a bad situation.

 

[Telemark]

Yep, I'd like you to go in further details. I have my althetes do ice baths a day after heavy work loads, then when while peaking I have them do contrast baths (hot/cold cycles with specific times for each).

I generally do 5 minutes in water that is between 2 and 4 degrees C. I hold myself to minimum 3x per week. It is important to breathe properly when doing ice bath /cold plunge. I don't know if it is the cold or the breathing that has the effect, or maybe both, but it makes me feel fantastic.

I never do cold therapy after exercise. I generally do my exercise (weights and elliptical) followed by sauna (as much as I can tolerate), and ice baths, on alternating days. The longer I do this routine, the better I feel.

I have found that for me, a keto or carnivore diet combined with this thermal therapy is amazing for my physical and mental health. I generally don't experience pain in my muscles, and my mood is better than it has ever been. I actually look forward to it all, especially the ice baths.

Breathing is important when doing an ice bath /cold plunge. I do that same breathing that I do for freediving: 3 seconds in, 8 seconds out.

 

[Telemark]

I never get to do massage therapy in Norway because it is just too expensive. But here in Vietnam I can get an hour of therapeutic massage for 16USD. It can really change my whole perspective on life. I encourage everyone to take their spouse to a massage class, and trade massage weekly as a part of your relationship. It is a game changer.

 

[Telemark]

FOR THOSE WHO CAN'T GO TO A GMY:

A set of dumbbells, and 3 or 4 kettlebells, plus a bench, can probably give you everything you need to do an entire weight routine. And this can all be had for under $200. It's all just a matter of discipline.

I know it sucks. But the beauty of mind over matter is learning that it doesn't suck. It can actually be enjoyable to improve yourself.

 

[Mortenson]

FOR THOSE WHO CAN'T GO TO A GMY:

A set of dumbbells, and 3 or 4 kettlebells, plus a bench, can probably give you everything you need to do an entire weight routine. And this can all be had for under $200. It's all just a matter of discipline.

I know it sucks. But the beauty of mind over matter is learning that it doesn't suck. It can actually be enjoyable to improve yourself.

Before I was married I went to a gym. I did the pro grade $5k elliptical machines. They were very sturdy. When I bought my elliptical 12 years ($1200) I learned instantly I had a bad stride. So that was good that I knew to correct it right away. I've had a good bench, barbells, and dumbbells most my life. Exclusively using them the past 12 years, and not using the fancy machines at the gym, has me in pretty good shape. Thanks to the rona I'm in better shape now than I was 10 years ago. Thanks to smarter form and technique, and more cardio and stretching, I'm hopeful that when I turn 50 in several years I'll be able to say I'm in the best shape of my life. Gave up fast food when the rona hit 5 years ago. Reducing alcohol was my new year's resolution. That's a different story.

 

[Baker]

I would like to tell you all about hot and cold therapy. (I will add massage in case anyone has the opportunity)

For me, both of these therapies are an absolute godsend.

I have been a big believer in sauna since I started using it decades ago. I think the benefits of sauna are really unlimited. It helps me mentally, emotionally, and psychologically every time I spend ten minutes or more in a sauna that is at least 80 degrees C. There is a lot of research to show that sauna is actually healthy, and there are various protocols for its use. I can talk about my personal experience if people are interested.

As some of you know, I have been doing cold plunges / Ice baths. This has been amazing. It is much more difficult to this in the tropics, but I found a place to do it, and I am sticking with it. I do think it's easier to do in a naturally cold lake, but I have been sticking to it wherever I go. I don't know why, but ice baths seem to have an amazing effect on my mind. I do some breathing exercises before and during, but the overall experience is awesome. There is some science behind this, so have a look if you are skeptical. Personally, I love it.

I'm a big fan of both. DO either a cold shower or cold plunge most every day. We have an IR sauna which I tend to use more in the winter than the La. summers though I should do it yr. round...but dang its hot in the La. summer. Love Wim Hoff breath work plus some other cleansing protocols I like.

Here I am in the pool at the ranch late Dec during hunting season. . Outside temp about 40.

 

[Telemark]

Before I was married I went to a gym. I did the pro grade $5k elliptical machines. They were very sturdy. When I bought my elliptical 12 years ($1200) I learned instantly I had a bad stride. So that was good that I knew to correct it right away. I've had a good bench, barbells, and dumbbells most my life. Exclusively using them the past 12 years, and not using the fancy machines at the gym, has me in pretty good shape. Thanks to the rona I'm in better shape now than I was 10 years ago. Thanks to smarter form and technique, and more cardio and stretching, I'm hopeful that when I turn 50 in several years I'll be able to say I'm in the best shape of my life. Gave up fast food when the rona hit 5 years ago. Reducing alcohol was my new year's resolution. That's a different story.

A virtual high-five to you, brother! Every little bit you can do to improve yourself is success.

Improvement is success.

I am always tinkering with diet, exercise, etc. in the quest to be as healthy as i can be. My personal recipe is carnivore diet plus weights, elliptical, and thermal therapy.

I have found that thermal therapy has huge benefits when added to any lifestyle. And it can be so easy.

 

[Telemark]

Love Wim Hoff breath work

I haven't had the time to get into that particular discipline, but I might just start in the next week or so.

 

[Telemark]

I'm a big fan of both. DO either a cold shower or cold plunge most every day. We have an IR sauna which I tend to use more in the winter than the La. summers though I should do it yr. round...but dang its hot in the La. summer. Love Wim Hoff breath work plus some other cleansing protocols I like.

Here I am in the pool at the ranch late Dec during hunting season. . Outside temp about 40.

View attachment 73817

Oh cripes, it's you, Baker. I should have known you are into thermal therapy as well. (I mean that in a good way

Fire up that sauna, and sweat out all the toxic influences. Then get yourself a nice ice barrel to dunk yourself in. Knowing you, it will be some vintage bourbon barrel you got on a trade that's worth several thousand dollars, and somehow worth even more since you soaked yourself in it.

 

[jsasker007]

Sounds like a shark tank product. BAKER BARRELS. Patent pending

 

[Telemark]

Sounds like a shark tank product. BAKER BARRELS. Patent pending

Wouldn't surprise me. Seems like everything that guy touches turns to gold. I know there are members here who hate the idea, but if I ever stumbled upon a billion dollars, I would just buy up my favorite parts of the Earth and grow big bucks on my land.

 

[T-Max]

I encourage everyone to take their spouse to a massage class, and trade massage weekly as a part of your relationship. It is a game changer.

I can only afford so many kids, Tele!!!

 

[Telemark]

I can only afford so many kids, Tele!!!

Yebbutt!...

Then you teach your kids how to do therapeutic massage, and then you trade massage for food. Biggity Biv, your kids get to live!

 

[Ben.MN/WI]

I never get to do massage therapy in Norway because it is just too expensive. But here in Vietnam I can get an hour of therapeutic massage for 16USD. It can really change my whole perspective on life. I encourage everyone to take their spouse to a massage class, and trade massage weekly as a part of your relationship. It is a game changer.

I have a good buddy who told me that you can have the time of your life at a massage parlor in Asia! I don't think my wife would approve any asian massages after I told her about my friend's story-