health – Journeys With Dave

How to Choose A Personal Trainer

March 3, 2022March 2, 2022davidpwahr

Don’t worry – a good trainer won’t judge you for past mistakes. But not following his or her advice is fair game.

Photo by Victor Freitas on Pexels.com

At some point in your training life you are going to decide that maybe you could do better with a personal trainer. Perhaps it’s to help you get started on your fitness journey, to take you to the next level, or even, as in my current case, someone to check in with on a regular basis to review form and monitor progress.

So the question is two-fold: 1) do you need a trainer and 2) how do you choose a trainer?

Why Have a Trainer?

A good trainer can help you to feel super!

Photo by Pixabay on Pexels.com

I’m a proponent of personal trainers for the most part and have had a couple now. It took me a long time to put aside my ego and realize that maybe I wasn’t the best person to judge my own form when lifting and that learning from reading books and watching the big guys at the gym really wasn’t cutting it.

But once I made the decision to work with a trainer I really haven’t gone back. My preference is to find someone you can work with in person, but in a pinch an online trainer can be helpful. I’ve tried both ways and for me the in person experience is just more useful.

The big question I think most people have is “how do I choose a personal trainer?” and this is an important one. Just because someone has a million followers on Tik Tok, Instagram, etc. and abs that could cut glass doesn’t mean that he or she knows how to train someone else. Especially if that someone else may be fighting years of poor diet and exercise.

Remember, choosing a personal trainer is not a decision to make lightly. This is someone that ideally you’ll be relying on for years to come and who will have a huge influence on the only thing of value that your really have (outside of personal relationships): your body and health!

Though I’ve been happy with the trainers I’ve worked with I have to admit that I could have been more methodical in my search. My experience in finding trainers has been haphazard at best – I found my first trainer at an amusement park of all places. Hey, you have to talk about something while waiting a couple hours in line for a roller coaster, right?

So, realizing my limitations I turned to my current trainer, Matt Elvey, who also happens to be an instructor in Exercise Science at Owens Community College and teaches future personal trainers.

Here’s the advice he shared with me about finding a trainer who you can work with.

What to Look for in a Personal Trainer

Certification- NSCA/ACSM/ACE are examples of the big name certifications in the field.
Experience training the clientele you would classify yourself as. Example-if a trainer has almost exclusive experience training bodybuilders and you are looking for fat/weight loss. This probably isn’t a good match.

Contrary to popular opinion, your trainer shouldn’t leave you like this after a workour!

Photo by Victor Freitas on Pexels.com

What Questions to Ask Before Working with a Trainer

What is your training philosophy? Ex-my approach to training is to manage the minimums of every client, assessing left/right asymmetries and bulding a program off of that.
If you have injuries/health issues, do they have experience with these. Ex- chronic knee pain, diabetes, heart attack etc.
Price per session/availability

What Qualities Make a Good Trainer

Knowledge base, a trainer has to know muscles, different training techniques and when to implement them.
Having a “gauge”- knowing what your client can handle and when they are ready to progress etc.
Managing “downtime” in a workout. We do stretches for opposite muscles we are working in between sets of muscles we are working. Example-Pec fly machine/T-spine mobility with PVC pipe.
Probably just as important as any other factor-being personable and building rapport.

My Two Cents

In addition to the good advice Matt gives above I’d like to add a couple items you need to consider before working with a trainer:

Are you ready to commit to your goals? There’s no sense hiring an expert if you aren’t ready to make training a priority in your life.
Be honest about your goals. Do you really just want to be healthier or do you want abs? Believe it or not these goals are not as similar as you might think.
Be honest about your time and other commitments when discussing availability.
Be honest about your previous exercise experience.

On-Line vs In-Person Training

I’ve done both and personally, I get a lot more out of in person training so that’s what I would recommend. But if you choose to go with an online program, which frankly can be less expensive, be aware that you will need a very high level of discipline to make it work. You won’t have that extra motivation which comes from knowing that someone is waiting for you to show up.

Conclusion

So, there you have it. Advice from an expert and from me. Ultimately the choice is yours of course and the important thing is that regardless of whether you have a trainer or not that you start today to get moving!

Do you have any hints and ideas on choosing a trainer? I’d love to read about them in the comments!

Just me showing off my latest gains – thanks Matt!

All photos by David P. Wahr unless otherwise noted in which case the original artist retains all rights. Otherwise photos and words @copyright by David P. Wahr

Confessions of a Junk Food Junkie

September 13, 2021davidpwahr

Yeah, in the daytime I’m Mr. Natural
Just as healthy as I can be
But at night I’m a junk food junkie
Good Lord have pity on me…
-Larry Groce, Junk Food Junkie © Peaceable Kingdom Publishing

Okay, true confession time. Despite all my talk of working out, my “bodybuilding journey,” my cardio, so on and so forth, the thing that has always tripped me up in my fitness journey is my diet. Despite my best intentions and knowing all the rules I have never had good control of my weight. My leanest years have not been because of strict attention to what I put in my mouth they have been due to illness and other factors. Why is this? Simple really – I cheat. I justify. I find every reason I can to bend, ignore, and trash the rules.

Sound familiar? If so, welcome to the club. It’s a big one and not just because of the collective size of the members.

The Problem

I make a show of recording my meals, checking calories, and all that diet theater. But in reality, I eat things that I don’t record. Not just occasionally, but every day. Worse, I actually find ways to justify every single bite. Everything from telling myself that one treat won’t hurt to convincing myself that if the food has enough protein it’s actually good for me even if I go over my daily calorie limit.

I’ve tried every trick in the book as well: Food substitution (eat this, not that), low density and high volume foods (grapes, celery and the like), don’t eat gluten, don’t eat starches, don’t eat- well, you get the idea.

All these strategies have failed. Because the simple truth is that if you want to lose weight you need to expend more calories than you consume. That’s it. The only thing that actually works.

Simple, right?

Food A Love Affair

Like most of us my diet efforts have been sabotaged from day one. Not just from the usual suspects like the fast food and convenience food industries (worth several blog entries in and of themselves) and a very sweet tooth combined with a love of sugary carbs (I know, sugar is a carb) but also certain emotional and habitual triggers.

For example: I always have to have – and I mean have to have – a corn dog when I visit and amusement park or fair. It’s an urge that is as strong as any other I have. If I’m at a movie theater I need a bag of popcorn and a giant Diet Coke. At home watching television? Then it’s snacking from my “snack table.” These are for some reasons part of my eating habits or emotional triggers.

It doesn’t stop with those triggers either. After lunch I feel the need to have something sweet. But, I don’t eat chocolate like everyone else – so I choose a Pop Tart and these come in packs of two with twice the calories of most chocolate bars. Worst of all regardless of how well I’ve prepped for a meal at home – if I’m running late and am hungry I’ll swing through the drive-thru to get something to “tide me over” until I get home to pop my prepped meal in the microwave. Sometimes, I go so far as to eat both meals!

Sound familiar to anyone else?

Is There An Answer?

Obviously, some people over come whatever emotional feelings they have regarding food and are able to carve out their abs, sculpt their chest, and build the body beautiful. Are they superhuman? Have they discovered the secret diet, supplement, or pill? Do they really just love grilled chicken and plain rice?

Of course not.

What they have done is make a decision that their fitness goals are more important than any transitory pleasure that they get from eating a particular food. They realized that they control what they eat and are not slaves to their taste buds.

Was it easy for them? Maybe. Is it easy for me? Obviously not. If you are still reading this it’s probably not easy for you either. But here’s the ugly truth as I see it: if you want to lose weight it’s the only thing you can do that will work.

Expend more calories than you take in. That’s the only rule that you need to follow (why does this sound familiar?).

Don’t Beat Yourself Up – Learn From My Experience

However, I need to stress something else. Though I have failed in my weight loss efforts I have stopped making myself miserable over it. I used to stare at vending machines for far too long deciding whether I’m going off my diet or not. Finally take that “forbidden” treat, scarf it down and then feel guilty for the rest of the day. In short, I was making myself miserable over not being able to lose weight even though it is something that is actually in my control. I’m an adult. If I decide to eat something it is my decision and I know what the consequences are so I’ve learned to live with that fact.

Take ownership of the fact that you are the only one who can make the change. Be an adult and admit that you have are not reaching your goals because YOU are your biggest obstacle. Stop blaming your metabolism, getting older, and the fact that Big Macs are just so good (especially followed by a cheeseburger for “dessert”).

Lean or fat – my choice. It’s your choice too. Make the right one.

The Good News

Once you’ve taken ownership of the issue – you can now take ownership of the solution. If you are your biggest obstacle you can also be your biggest champion. You have the power, you can do it! Was it easy for them? Maybe. Is it easy for me? Obviously not. If you are still reading this it’s probably not easy for you either. It won’t be easy. You will feel hungry. You will get “hangry.” But own the solution, be the solution and eventually you will lose weight.

Or so I think. I’m willing to give it another try if you are!

Fitness Quest: 2019 A Year in Review

January 4, 2020January 4, 2020davidpwahr

It may be a couple days late, but at the start of another year I think it’s worth taking a quick look back at where I’ve come fitness wise at least. One of the benefits of keeping records is being able to see progress which in real time seems to never come.

I started 2019 as an ostomate. I’ve discussed this in other blogs (like this one here). Suffice it to say that there are challenges when you don’t have use of your colon. Among them was getting the proper nutrients and maintaining weight. In some ways this was good as I did lose a good deal of fat through the experience but also lost muscle as well.

I am fortunate that my ileostomy could be reversed and was in April 2019. The results were immediate, observable and positive. Muscle gains, despite being a middle-aged man, were rapid as my body started bouncing back to it’s old self. To the point that my trainer was impressed and even asked if I had always put on muscle so quickly (I wish). By the end of the year I had gained about 30 pounds and according to skin fold measurements almost all of it was lean mass.

Briefly, I started the year weighing 196 pounds/89 kg with a bodyfat % of 24%. I ended weighing 226 pounds/102.5 kg with a bodyfat of 23.5. Even given the usual error rate a significant gain in solid mass (skinfold totals dropped from 151 to 137). My chest grew from 39.5 inches/100.3 cm inches to almost 45 inches/114.3 cm. My unflexed arms are the same size (about 13.5 inches/34.3 cm) but flexed I stretch the tape to nearly 16 inches/40.6 cm, a gain of about 1.5 inches/3.8 cm.

Me putting on a good face during the annual Rose Run in Petersburg, MI

Cardiovascularly, even though I didn’t beat my best time in my annual 5K run I did better than I have in most years. My blood pressure has crept up this year so I need to refocus on my diet – especially my sugar habit – and get more regular with my cardio. Though I do a couple cardio and core sessions each week I’m not getting my steps in now that winter is here. I’m making better use of my exercise bike since last week and will have to keep it up.

My diet has changed. I’m cooking more food myself at home and packing lunch almost everyday. I wouldn’t say I’m on a true mediterranean diet by any means, but I eat more olive oil, hummus, and vegetables in general than I ever thought I would. Plus, even though I visit the drive-thru much too often (2-3 times per week) this is about half as often as I used to do.

I do take a lot more selfies these days, too!

For 2020 I’ve got the usual goals – increased cardiovascular health, less fat and more muscle. If the past year is an indication I like my odds.

Onward!

Fitness Quest: Pre-Op Condition

April 9, 2019December 16, 2019davidpwahr

So those of you who have read my blog know that I had an ileostomy in August 2018 as a result of my ongoing struggle with Crohn’s disease. You also know that I have a strong interest in physical fitness which sometimes results in me actually working out. In my youth (July 2018) my focus had been mostly on building muscle with an increasing amount of cardio thrown in due to a heart attack brought on by a severe Crohn’s attack. With the ileostomy, my focus shifted again.

From day one of the ileostomy I knew that it was reversable and that another surgery would one day be in my future. So, my fitness efforts changed somewhat again and I put much more effort into my workouts. So along with my walking, tap dancing once a week, twice a week lifting with my brother-in-law (aka “the animal”) I added a couple drop-in classes at the College I work at (Owens Community College – your success starts here) and also engaged the services of a personal trainer once a week. I wanted to be as strong and healthy as possible before going back “under the knife.” Well, today is the day that I go into surgery so here’s a quick update on where I stand.

The good news: I’m clearly stronger. I can bench more weight and reps than prior to my hospitalization in August 2018. My stamina has increased and I have more muscle. Body measurements indicate that my proportions are changing. I get positive comments on my triceps on a regular basis and even though my arms haven’t actually grown I think they look better.

On the right my arm in August 2018, the left as it looks today. Same size better shape and definition.

I also think my entire torso looks better. My waist hasn’t really shrunk, but since my chest is larger, by an inch, and a tighter waist a “V” shape is starting to form. All positive changes.

The bad news: my electronic scale and fat folds both say that my bodyfat % is the same as it was in August though the skin folds seem to indicate that the fat has moved around. My personal trainer is baffled as he agrees that I look better and am clearly stronger, too. Do I trust the mirror instead of calipers and scales? Not sure.

My recent trip to the hospital (see previous blog post) revealed that one of my heart medications may have been breaking down my muscle instead of helping me as it should have. If this is the case it might explain why my muscles didn’t grow more from my regular workouts (age is a factor as well, I’m sure, sigh).

The conclusion: I’ll be healthier with my colon reconnected. The colon is where most of the water is absorbed by the body and my challenge to stay hydrated over these past several months may be taking a toll on my kidneys. As my GI says, it will be easier for me to stay healthy with everything reconnected. The hard work of doing so still remains with me.

In any event I’ll have six weeks of recovery after the surgery. Six weeks without lifting anything heavier than a gallon of milk. I’ll be able to walk, but probably not run or dance until after six weeks as well.

Rare picture of me not only shirtless but with scar and appliance in full view.

Six weeks to plan my return to the gym, get my diet fine tuned and keep cultivating other healthy habits. My ileostomy reversal is an end of sorts, and a welcome one, but the beginning of my next chapter.

Onward!

Fitness Quest: Memories as Motivation

October 24, 2018December 20, 2019davidpwahr

So, the other day I was in a bit of a funk. Unusual for me as I’m normally pretty chipper these days (ha – I make myself giggle), but like everyone else I can get a good case of the “woe is me” and “life stinks” going on. This particular case was about the usual these days: “why can’t I lift this (insert heavy object name here)? I could last year. Easily!” or “can’t I bench more than that?” or “why does it hurt when I bend?” or my perennial favorite, “how come my shirt sleeves seem to have so much room in them?” (sleeve gapitis – it’s a real thing, Google it. Seriously.) All in all, I had a serious lack of motivation and started looking back to the “good old days” through pictures and social media posts.

What I found depressed me further. Here’s me goofing off after trying to climb one of Colorado’s 14,000 footers:

Here I am running a 5K:

Here I am looking possibly as buff as I ever have:

Here I am about to go surfing for gosh sake:

And the coup de grâce, here’s the weight I was benching just a year ago. 255 for reps and sets:

All the makings of a good sob fest and longing for the glory years. Are they gone? Am I a has been? Has age finally caught up with me? Questions I’m sure most of us have asked ourselves and if you haven’t, you will.

But, you know what? I decided instead of wallowing in self-pity that I was going to use these images to motivate me.

My lungs and legs are still good. I can climb mountains. Maybe not summit, but I didn’t do that before anyway. I was climbing in Idaho just this past summer (well after my heart rehab).

I can still run a 5K and did just this past July. I bet I can beat my time next year!

I’m increasing weight in my bench each week. I can keep going and bench even more than I did a year ago!

And as far as looking buff – well, modesty prevents me from saying so judge for yourself:

Surfing? Sorry, that was a one and done! Fun, but there are sharks out in the ocean.

The best is yet to come.

Onward!

Crohn’s Update: Good News and Frustrations of a New Ostomate

September 25, 2018December 20, 2019davidpwahr

As I sit here eating my lunch – because my appetite is still quite strong – I was thinking about a few things regarding my surgery and recovery. Thought I’d take a few minutes to share them because, why not?

Healing: the healing process is frustrating slow. Not regarding the stoma, that seems fine, but the darn incision. Most of the incision is healed and scarred (lovely) but a couple spots just don’t seem to want to close and keep oozing. Not blood, but exactly what you think of when you hear or read the word “ooze.” So, I’m changing dressing twice a day to keep up with the flow and trying not to get too grossed out when I do. Yesterday at the doctor’s office he essentially cauterized a couple areas of what he called “granulation.” When talking about skin healing, granulation is the process where new tissue is created to fill in the gaps of the wound. It starts from the base up, so for a deep wound it takes some time. However, in my case, I had a couple areas that overgrew and formed small lumps on the scar. These may have been infected so the cure was to remove them chemically and one by “snipping” it off. The Good News: If all goes well, my oozing should stop in about a week or at least dramatically slow. I’m looking forward to not changing dressing.

Output: I can’t seem to get the hang of regulating the output of my stoma. Everytime I think things are settling down – so I don’t have to empty out every hour – I backslide. I’ve discovered that lemonade is a problem so I have to avoid that. I’m taking imodium like it’s candy (up to four pills, four times a day), and have eaten enough toast, applesauce, bananas, and rice krispies to bind up an elephant! But, I’m spending more time in the bathroom now than before the surgery. The Good News: The doctor thinks I’m making progress and have the tools I need to get there. I’m not de-hydrated and my weight is stable. He thinks I look “great” so there’s that. Of course, he’s only seen me two times now (part of the post-surgery clinic).

Breakage and Leakage: not fun anytime, especially in the middle of the night or when out and about trying to do normal activities. The Good News: I seem to have re-gained the hang of when to change my appliance. No accidents for more than a week now (knock wood).

Enough venting. According to the doctor I’m free of all lifting and exercise restrictions. I plan to start working out – slowly – this week and get back to tap dancing again next week.

And, then there’s my trip to Florida in about two weeks…

Onward!

Crohn’s Update: It Finally Happened – Surgery!

September 3, 2018December 20, 2019davidpwahr

“Mr. Wahr, Mr. Wahr? Do you know what’s happening?” the young med student who just woke me at 4:00 A.M. asked me.

“I think so,” I replied. I had come in to the University of Michigan Hospital less than 24 hours earlier with abdominal pains that didn’t feel like a normal Crohn’s attack. Something was off so after much hemming and hawing I finally decided that given my heart history I really couldn’t take the chance that something was really wrong. Especially since the pains had started the day before and weren’t lessening as was the usual pattern with my Crohn’s, “but why don’t you tell me.”

She looked at me with sympathetic eyes and said, “you’re going in for emergency surgery. A surgeon will be in shortly to explain.” Surgery? I had certainly anticipated this. In the Emergency Department they had determined that I had what they called a “micro fissure” of the fistula in my ileum. But, at least at that time, they didn’t think I needed surgery within 12 hours. So I had been moved to a room for observation.

Almost as soon as she finished her sentence a young man appeared at my bedside – why are all doctors so young now? – in a polite, but firm tone he said, “Mr. Wahr, I’m sorry but you need to sign some forms to authorize surgery. Here, here, and here.”

“Surgery?” I asked.

“Yes, we can’t get your fever under control. Our only choice is to go in and remove the cause of the infection. Otherwise your prognosis…we’ll it isn’t good,” he said in a quiet, somber tone. I understood what he was telling me and started signing the forms.

“I need to tell you of all the possibilities of having this surgery,” and he listed off the usual complications and issues and then added, “and you may end up with a stoma.” By this time another surgeon had joined the growing group at my bedside. She seemed to be in charge.

“May end up with a stoma?” I asked, “how likely is that?” The new surgeon answered, ” well, we never go in planning to create a stoma, but until we go in I can’t say for sure. They’s be coming to move you to surgery in a few minutes.”

The doctors disappeared and my nurse appeared to start prepping me for moving to pre-op. As she moved my IV bags the transport team came in. “We’re going to take you down to surgery now,” the nurse said. I grabbed my phone and sent a quick text to my brother. If something happened during surgery, I wanted someone in my family to know what happened while they slept.

In pre-op I was greeted by even more medical staff. One of the anesthesiologists started to ask me a slew of questions, a woman who identified herself as a nurse held my hand and spoke to me in a comforting manner, then I heard doors open, multiple footsteps and could feel the group around me stiffen a little.

“Mr. Wahr, I’m the faculty surgeon overseeing your operation. Here’s what’s happening. The fissure you have is worse than we thought. The contents of your bowels are emptying into your abdominal cavity, causing infection. If we don’t go in and stop this, we won’t be able to bring the infection under control. The outcome will not be positive. Do you understand?” I nodded that I did. “We’ll remove the damaged areas of your intestine and when you wake up you will have a stoma. Do you know what this is?”

“Yes,” I replied, “but it sounds better than the alternative.”

“It is,” the surgeon replied. “You’ll be going into surgery now.” And with that they began to wheel me to the operating room. I noticed the time on a clock. It was not even 5:00 A.M. They were not wasting any time which told me all I needed to know about the seriousness of my situation.

A quick trip down the hall, during which I mostly observed the ceiling, and we were in the operating room. A white, sterile looking space filled with equipment and a woman sitting in the corner covered with a blanket around her shoulders. Part of the anesthesiology team perhaps? I’ll never know. A quick transfer from my bed to the “table” and the voice of the anesthesiologists who spoke to me earlier. “Are we ready? Okay, here we go.” A mask was put on my face and just as I was wondering if this was it and would I ever wake up, everything went black.

Next thing I knew, I heard a disembodied voice asking me questions, “Mr. Wahr, can you tell me where you are?”

“U of M Hospital, I’m having surgery.”

“Very good, everything went well. You’re going to a room now.”

I continued to drift in and out of consciousness for an unknown amount of time. It was about 10:00 A.M. when I finally seemed to actually wake up. I said a silent prayer thanking God for letting me wake up and yet another doctor came into my room. This, I would later learn, was the “attending” doctor for the intensive care unit I was in.

“Mr. Wahr? How are you doing?” he asked.

“I guess fine. Considering.”

“Yes, I understand. The good news is that the surgery went well. You do have a stoma, but the infection and fever are gone and you should make a full recovery. You were lucky,” he paused to consider his words carefully, “this was the kind of thing that people die from.”

“So I hear.”

He went on to tell me a little more about the surgery and that the surgeon would be in later to check on me (as he did each day I was at the hospital). He then left me with the nurse so I could settle in.

Thus begins my newest adventure with Crohn’s. In a way I always suspected that this day was in my future – yet it was still a surprise when it happened. Many Crohn’s patients end up in surgery and with stomas. I’ve managed to avoid it for more than 30 years so in that sense I’ve been fortunate. And there is the possibility that in 6 months or so, presuming that the Crohn’s is under control, that I could be “hooked back up” so that my colon can be useful again. So, all in all, I’m handling the situation pretty well.

My current concerns while I recuperate and adjust to life with an appliance attached to my side (which does get changed every three to four days): 1) dehydration – most of the water for the body is absorbed by the colon. It will take time for my small intestine to realize it needs to pick up the slack; 2) weight loss – even though my appetite is good, food is still passing through my intestine too quickly. As a result, I’ve been slowly losing weight (almost a pound a day). Something a lot of folks dream of, but be careful what you wish for. When I was first diagnosed with Crohn’s I dropped down to about 140 pounds from my then previous weight of 180 pounds before being stabilized. I sure don’t want to be that thin again. Plus, all the weight seems to be disappearing from my chest and shoulders and thighs. Not my belly where I really don’t need it. Muscle loss is certain at this point. There goes the last 30 years of training down the drain; 3) infection, which I’ve avoided so far, always a risk after surgery but especially for someone with a weakened immune system; 4) controlling the Crohn’s. My past medical regimen didn’t prevent the fissure which is an indication that the treatments weren’t working. The interesting thing now is that my Crohn’s has historically been localized to the ileum. Now that my ileum, about a meter’s worth of small intestine, is gone the question is will my Crohn’s flare up somewhere else?

That’s it in a nutshell. I’m managing to deal with the appliance pretty well so far with only a couple mishaps (one in the doctor’s office) and I’m looking forward to returning to work soon.

Of course, I’ll keep blogging about my experience in the hopes of helping someone else with the same or similar situation. There’s always hope folks and we are all in this together.

On a side note, I had an interesting experience that was repeated with three nurses as they prepared to give me an injection in the back of my arm. It went something like this:

“Left or right arm?” the nurse asks.

“Doesn’t matter. Left.” I reply.

“Okay,” takes my arm to prepare the injection site. Stops and says, “oh, I’m not sure what this is. Is there a tumor in your arm? Or is that your tricep?”

“I hope it’s my tricep.”

“Yes, I guess it is. Not used to seeing a tricep like this. Very impressive.”

Now, I can’t be sure if the comment – from three different nurses – means I have an oddly shaped tricep or if they just don’t expect a relatively well developed tricep on a…ahem…mature man (though I think it’s looking pretty puny right now). I’ll go with the latter as it makes me feel better about myself. You have to look for the positive in every situation after all.

Onward!

Fitness Quest: Spring and Summer 2018

July 21, 2018December 20, 2019davidpwahr

Wow, it’s been a long time since I’ve posted (April) so there’s a lot to catch up on. Mostly good…

Crohn’s: we, my gastroenterologist and I, have decided to change my medication and I’m no longer on Humira and have switched to Entyvio (vendolizumab). She, my gastroenterologist, strongly suspected that the Humira wasn’t keeping me as well controlled as I thought and after consultation with my cardiologist – who now gets consulted by every doctor I have – recommended that I try something else. I’m all for anything that can better control my symptoms, of course, and so I now get infusions instead of taking a weekly injection. I’ve had some flares since starting the new treatment, including one that sent me to the emergency room while traveling out of town.

The issue wasn’t the Crohn’s directly, as the pain wasn’t that bad, but dehydration

ambulance architecture building business — Photo by Pixabay on Pexels.com

brought on by the Crohn’s. I just wasn’t going to take a chance since we think that a Crohn’s attack brought on my heart attack and my symptoms (severe chills) were just too unusual for me. I was so cold, inside my hotel room under my blankets, that if I were outside camping I would have thought I had hypothermia.

Long story short, one ambulance ride and two IVs of fluid later, I was back at my hotel feeling a whole lot better.

I’ve had one or two other minor flares since starting the treatment, but I’m still within what they call the “ramp up” phase of the infusions so the drug hasn’t reached it’s full efficacy (full effectiveness) yet. My next infusion is August 9th so we should know by then.

In addition to the Entyvio, we are also being more aggressive in treating my anemia – presumably caused by the Crohn’s – and have started getting iron infusions as well. Interestingly enough, if these work I’ll only need two and the benefits will last months and possibly years! The first infusion was this week and so far no side effects so we know I didn’t get too much iron. The second is next week and it will then be a few weeks after that before we know if it works. If all goes well I’ll have more energy and actually be breathing easier as well. Which means, you guessed it, less strain on the heart (concern #1).

Cardiac Health: I finished my cardio rehab with flying colors. My exercise therapist said I was a star pupil and an example for others and sent me off with instructions to

black and white blood pressure kit — Photo by Pixabay on Pexels.com

continue my work and a hope that he never sees me again – at least in rehab. If anyone out there has a heart issue and is offered the opportunity to take rehab DO IT! I left knowing my body better and more importantly my limits. I can judge when I might be pushing too hard and, just as importantly, when I’m not pushing hard enough.

Thanks to rehab I had the confidence to run in the Rose Run again this year. This is the annual 5K to support breast cancer research held in Petersburg, Michigan in July and Burbank, California in October. If there are two more disparate communities to host the same event out there I couldn’t tell you where they are! Anyway, I didn’t beat my time from last year (sob), but I finished feeling good and, here’s the important part, without a cardiac event!

Massage:

board brown daylight destination — Photo by Pixabay on Pexels.com

I got my first deep tissue massage. I’ve been having some intermittent muscle pains, especially in my chest, and my primary care physician suggested massages as a regular treatment. Well, while traveling on business I was a spa in Saratoga Springs, NY and some free time so I treated myself to a mineral bath and a deep tissue massage. Wow! I had no idea how tight I was until my masseuse started her work. I was never in pain, but came close. She also confirmed that I had a couple substantial “knots” in my chest that one massage wasn’t going to get rid of. So she gave me a couple stretches to do on my own and suggested fascial stretch therapy. I’ve been looking into this and will likely give it a try within the next couple weeks. I’ll blog more on this later.

Yoga:

man wearing white pants under blue sky — Photo by antas singh on Pexels.com

I did start yoga, but have fallen off the wagon. I need to get back on it as this does help with stress, breathing, flexibility, and a lot of other benefits. I been using routines on youtube led by Adriene. Her videos were suggested by a friend and I find her teaching method to be easy to follow and a good introduction to yoga. Plus, you can do it from your home. I’m sure most would say that a video can’t replace a good in person instructor, but honestly, I’m not reading to show my downward dog in public yet – let alone a warrior three!

Nutrition: Um, yeah, about that. Did I mention that I was traveling a lot? I have a lot of “adjustments” to make. Moving on…

beef blur bread bun — Photo by Foodie Factor on Pexels.com

Overall Fitness: I’m still lifting weights a couple times a week. Not seeing much progress in this area and I haven’t been pushing. It’s time to make a few changes and a few gains. I can’t go heavy on lifts like the bench press anymore (see cardiac health) but as long as I don’t raise my blood pressure I can do pretty much everything I used to. Weight lifting was part of cardio rehab so I see no reason not to continue. Too many people don’t realize that strength training is especially important as we get older.

man in grey shirt and black bottom lifting barbell — Photo by Frame Kings on Pexels.com

I’ve read that the average man without training loses about 10 pounds of muscle each decade after the age of 30 (yes, 30). Regular resistance training (i.e. weights) can slow down and even reverse that loss. In fact, I would say in my case, I was actually at my strongest in my late forties. I may never bench 350 again but I can be stronger than I am now and less likely to fall and break something! I suggest you do the same.

Onward!

Fitness Quest: September 2017

September 30, 2017December 20, 2019davidpwahr

A busy month for me as it turns out that was pretty good all in all despite getting back some iffy blood tests from my doctor on Monday. Nothing terribly serious, but we’ve got a couple things to watch regarding my liver enzymes as they spiked which is an indication of liver damage which is one of the side effects from my medication. So far no word on an ultra-sound to check things out, so I’ll follow-up. The numbers aren’t very high above the normal range. Everything else was pretty good though except for my iron and vitamin D levels. So back to the supplements. Ugh.

Crohn’s Update: In addition to the above, I’m actually feeling pretty good these days. I have energy it seems – which may be in part to the iron, vitamin B and other supplements. But I’m not complaining. Still not “normal” by most people’s standards, especially in the bathroom if you get my drift, but pretty darn close I think (i.e. no accidents or emergencies in a long time). Met with my new gastroenterologist and like her a lot. Very good doctor/patient rapport and she did her homework on my case before coming seeing me!

Workouts: I got all my weight workouts in despite a tough rehearsal schedule for the show I’m in (It Came from Mars at the Toledo Rep). This included two on Thursday, one before rehearsal in the gym (shoulders and back) and one after rehearsal with my brother-in-law (chest). In the past week I’ve been feeling particularly good. I’m waking up better in the morning and getting my daily push-ups (up to 30 per set) and concentration curls (gotta build that biceps peak) each morning.

Results are coming with my weight training, though slower than I’d like (naturally). My arms – the left one at least – are back over 16 inches cold and I think look a lot better (more defined – they are also harder it seems). Probably more importantly, I’m getting more reps in per set with my bench and increasing weight in other lifts. Not at my strongest yet, but not bad for an old man (8 reps at 225 for three sets currently). The goal is still 25 continuous reps at 225. Getting there slowly – thought my brother-in-law and training partner is getting stronger by the workout lately.

Speaking of who, he unintentionally provided some big motivation this week. During our Sunday workout it was pretty obvious that he had his “swole” on – as in his short sleeve shirt was stretched to its max. Turns out he’s gone through a recent growth spurt sometime in the last three months, if not in the last couple weeks, especially in his arms and chest. He now leads our “arms race” by a little more than an inch and is still growing. It’s a mystery to me why after several months of essentially the same workout he grew, though I’ve read somewhere that muscle growth occurs in spurts and isn’t a straight line gain kind of thing. He thinks it’s just from being consistent which is true as we’ve rarely missed a workout in the past year or so, I think maybe he adjusted his diet somehow or perhaps unbeknownst to us he was “belted by gamma rays*” though he isn’t turning green. However, instead of being jealous (okay, maybe a little) as I may have been when we were younger, I’m finding myself motivated to hit it harder in the gym and other workouts to catch up. Or at the very least, not fall farther behind. So even though we shouldn’t judge or compare ourselves to others, a little competition between friends is a great motivator it seems.

Cardio: thanks to my sister, I’m really stepping up my step game (pun intended). She’s been pushing a weekly “workweek hustle” on Fitbit and gotten several others to join in. I used to think I walked a lot during the day but now, whew! I’m also working harder to keep up with her.

Discovered a new cardio device at the College gym called “Jacob’s Ladder” (here’s their website – I’m not reimbursed for this endorsement btw) If you haven’t used one of the things and have the opportunity to do so – DO IT! One of the toughest cardio workouts I’ve ever had and it also works the arms and legs at the same time.

Nutrition: I met my protein goals most days this week, thanks to Muscle Milk and protein bars (again, not an endorsement – research all supplements before using). I’m surprised at how difficult this is. Especially without increasing fats, which unfortunately, I have not mastered. However, I have cut down on my carbs including simple sugars considerably. Turns out you can live quite well without french fries. Who knew?

Other Cool Things this Month: got an unexpected and random compliment on my triceps; had a pleasant conversation with a cashier about Fitbits – the young ladies really like the leather band it seems 😉; and had another good conversation about working out in general late in the week with another friend.

All in all a surprisingly motivating week.

Onward!

*obscure reference to lyrics from a Marvel cartoon show in the 1960s. Bonus points if you know which one and just saying “Hulk” doesn’t count.

More bonus points if you know where the featured image is from.

Fitness Quest: Deep Vein Thrombosis!

February 25, 2017December 20, 2019davidpwahr

Those of you who have read my other blog posts know that I have a digestive disorder called Crohn’s. Though my case is well controlled and I’m responding very well to my current treatment (Humira) I’m always at risk of other complications. Well, one of those complications occurred this week and it wasn’t even one I was aware of: Deep Vein Thrombosis (DVT).

DVT is a potentially serious and life threatening condition where, in the simplest terms, a blood clot forms in a vein (usually the leg) and blocks the blood flow. The result is pain and swelling of the limb – yes it hurts. In about 1 in 9 cases, if I’m reading the stats right, the clot will dislocate and move to the lung causing a blockage in the lungs (a pulmonary embolism or PE) and resulting in death. Scary stuff! And it turns out that having an inflammatory bowel disease – like Crohn’s or Ulcerative Colitis – is a risk factor. Other risk factors are sitting still in one position too long (as in on a jet), a hereditary blood disorder known as “Factor V” which causes blood clots, injury, and others.

The good news is that we caught mine early, I’m on treatment (blood thinners) and there’s a good chance that I’ll get over this without any ill effects whatsoever (there’s also a chance I’ll have post thrombotic syndrome, aka PST, a couple years down the road, but I’ll cross that bridge if I come to it). Only time will tell and it may be as long as 6 months before I’m completely out of the woods.

There’s a lot of information on DVT on the web. Sites I used to gather my information and stats are:

Mayo Clinic
Cleveland Clinic
Centers for Disease Control and Prevention (CDC)
American Society of Hematology

I urge you to check out the facts for yourself and watch for the warning signs. If you have a leg cramp or strain in your leg that won’t go away, notice swelling, get checked soon. I thought my leg pain was just from lifting a heavy object the wrong way and waited almost a week before deciding that something was wrong. If I had been aware of the warning signs I could have started treatment that much earlier (that’s the warning).

In other personal fitness news:

Workouts: mine have been pretty blah since the New Year. Most people get geared up and motivated but for some reason I didn’t. I’m back on track with my weight training again – only upper body for now due to the DVT (and with my doctor’s permission). However walking and running is out of the question until the swelling and pain in my leg start to subside. I did get some good hiking in on a recent trip to Las Vegas and Death Valley recently though before the DVT hit.

Fitness and Nutrition: for whatever reason even with my exercise curtailed and my diet being, shall we say, lax my body fat seems to be decreasing even though my body weight is going up slightly each week. Could be a broken scale, could be that I’m doing something right and perhaps that my low carb, high fat strategy is more effective than I thought.

Well, as always the only direction to go is forward. So I’ll keep on keeping on.

Onward!

P.S. and for those who are not faint of heart, below is a picture of my good leg and afflicted leg side by side.