Top 10 movies that will inspire fitness

Hey Team, 

After posting the list of my top ten workout songs (check it out here: http://fitdp23-nevergiveup.blogspot.com/2013/06/10-best-workout-songs-to-keep-you.html )

 I started to get some inquiries on what movies I would recommend that would inspire fitness. A handful came to mind right away, but I did have to do some research in order to get a couple of ah-hah moments and remember some others. 

I thought I would start this list with an honorable mention leading into my list of the top ten movies that will inspire fitness, so here goes......

Honorable mention: Pumping Iron (It's a documentary, but if your serious about fitness how can you not be inspired by Arnold)

#10 The Program

#9 The Fighter

#8 The Gladiator

#7 Gladiator

 (This movie shares the same name as the #8 movie, but it is completely different)

#6 Never Back Down

#5 Million Dollar Baby

(Not a big fan of the ending of this movie, and I believe the NSCIA-National Spinal Cord Injury Association did boycott the movie because of the ending. Inspiring fitness until about the last 30 minutes of the movie.)

#4 Fight Club

# 3 Murderball

(Awesome movie-Documentary about Quadriplegic athletes lives and competing in a hard hitting wheelchair rugby game)

#2 300

(There are several workouts titled and designed in honor of this amazing movie)

#1 Rocky (any one of them... period!)

If you haven't already, check out these movies and let me know if you agree or disagree.

Comment in the comments section

Keep Fighting, Never Give Up!

-Devon

10 best workout songs to keep you pumped and motivated during your workout

Hey Team,

I've been working on this list for awhile.

I know that personally music is a huge motivating factor for me when I'm working out, so I thought I would compile a list of my top ten workout songs.

Now... some of the lyrics are explicit, so I'm giving you all a heads up, but the beats and intensity of the songs are what get me pumped not the actual lyrics.

one other point I would like to make is that I was raised in NYC where we live and breathe hip hop

so with that being said here are my top ten workout songs.....

10: Queen- We will Rock you

 

 

9: Snoop Dog- Pump Pump

 

 



8: Europe-Final Countdown

 

 

7: Onyx- Slam

 

 

 

 

6: Drowning Pool-Let the bodies hit the floor

 



 

5: Survivor-Eye of the Tiger

 

 



 

 

4:  Rocky- Gonna fly now

 



 

3: System of a down-Byob

 

 



 

2: Fort Minor-Remember the name

 

 

1: Eminem- Til I collapse

 

 



 

 

 

I would like to also add some honorable mentions though they did not make my list I still use them to keep me pumped for my workouts:

 

Ice Cube-Pushing Weight

 

 

Ice Cube/Dr. Dre- Natural born Killaz

 

 

Papa Roach-Last Resort

 

More for when your sitting in traffic, but Ludacris- Move....get out the way

 

 

 

Agree or disagree?, feel I left a song off the list that should be? let me know about it.

 

-Devon

 

 

 

 

 

 

 



Team Never Give Up- Brian Harvey....a truly inspirational story

Hey Everyone....

I have a great treat in store for all of you.

Last week as  I was tracking my daily workouts on the fitness social site Fitocracy.com I came across one of it's members who goes by the screen name of Clumpy Oatmeal. This member had given me props on a recent workout that I had completed (Props are basically the same as Likes on facebook) I decided to check out his fitness profile and was amazed by his short bio. It simply read:




" Ex-Ultra Runner. Arnold chiari decompression surgery, bilateral Bell's palsy, Fractured neck,Life throws punches. I get back up."







I was immediately intrigued and wanted to learn more about him and his story so I reached out to him and he agreed to tell his story and complete an adaptive fitness interview as well. This is truly an amazing and inspirational story, check it out below:

Brian Harvey aka The Apprentice-Clumpy Oatmeal



Meet Mr. Brian Harvey-

"Growing up, I was like any other kid. I enjoyed being outdoors and had a sense of adventure. Through my teen years, I turned to skateboarding and surfing. At 17, I was diagnosed with Type 2 Arnold–Chiari malformation. I started to lose feeling in the right side of my body. The party tricks of being able to pierce myself with no sense of pain, was great, but I ended up having a decompression surgery. After the surgery, I regained about 75-80% of feeling back.

I continued on with life and proceeded to take on snowboarding, wakeboarding, and anything that got me outdoors all the while, focusing on my career. One morning, at the age of 22, I woke up and the right side of my face was not functioning. I mean, I had zero movement or control. I freaked out, woke up my wife and I was screaming. I was terrified. I went to the doctors and after ruling out a stroke, I was diagnosed with Bell’s Palsey. 2 days later, my left side of my face was paralyzed. I had bi-lateral bells palsy. Drinking fluids was a chore as fluids would dribble out of my mouth. Eating was an eye sore to other people as food dribbled out and was an unsightly scene. Luckily, I have no lasting issues.

As I progressed through my 20’s, I focused mainly on snowboarding, but most exercise was nonexistent. I ate a lot and drank a lot. 

As I approached my 30’s, I was overweight and approaching 250 lbs. At 5’9”, that was *not* healthy. Facing 30, I thought now was a good time to get in shape. One evening, I decided to run to a friend’s house ¼ mile away. Pushing close to 250 pounds and completely out of shape, I stopped less than 100 yards from where I started. I know running is supposed to help you lose weight, but how the hell am I going to lose weight and get fit when I can’t even make it 100 yards without the support of a cane and my lungs burning. I was mentally depleted and walked the rest of the way to my friend’s house where we shared a bottle of cheap wine and smoked cigars into the wee hours.
The following week, I decided that I would take baby steps and what better way to get motivated than to spend $30 and sign up for a local 5K. My electronic application was filled and my money, along with a“nominal service fee” was sent.

Now, I had my goal – I just needed to figure out how I was going to get there. I figured the best way was to get a subscription for Runners World magazine and visit as many websites as possible to become engulfed in the running “culture”. I had the motivation and I had a training plan. Slowly, the weight started coming off and my 5K was getting closer.
As race day arrived, I was ecstatic! The enthusiasm was overwhelming. 26 minutes and 19 seconds later, I had finished my first 5K.

Staring at my ribbon and feeling pride for running 3.1 miles, I thought “What next?”
For the next year and a half, I kept setting up the races and knocking them down one by one. Disney Inaugural Half Marathon – done. Big Sur Half – done. Big Sur Full – done
I felt unstoppable. In my mind and I’m sure ONLY in my mind, I was a pioneer. I would run on roads at 4am, 5am, or whenever I could run. No one was around. I wasn’t winning awards by any stretch of the imagination, but I was achieving the goals I set for myself and THAT felt like a million dollars.
Then, I thought to myself “What next”?


I found a website geared towards Ultrarunning. I had no clue what this was. After searching the Internet, I found that Ultrarunning was any race above and beyond a marathon. This included 50K’s, 50 milers, 100K’s, 100 milers, and so on.
I just shook my head in disbelief. “How the hell can people run that far? There’s no way I could do that! I CAN’T DO THAT!” Then, I thought to myself: Why couldn’t I? What made those people so special? Why did I limit myself on what I could accomplish?
And that there skipper is where I made the commitment to run 100 miles. Because I thought I couldn’t, I wanted to prove that I could. Not to anyone around me, but to myself. I wanted to prove to myself that you know what, you CAN!
I bought every book and subscribed to every e-mail list I could find about ultrarunning. I read Ultramarathon Man, Running through the wall, and race reports online from people who completed these longer races. People wrote about finding themselves, completing something they never thought possible, and hallucinations caused by complete exhaustion. HOLY CRAP, this is for me! I HAVE TO DO THIS!
But, it’s not like I could go out and spend thousands of dollars on equipment and then *bam*, there I was! No, I had to put together a training plan that included ramping up for these races.
I scoured the Internet and put together training program that consisted of a modified marathon training plan with an emphasis on Long Runs.

As I started completing ultras, my confidence in myself and running was growing. I was enjoying the time out on the trails and road. I began to feel rejuvenated and to a certain extent juvenile! Being out on the trails reminded me what it was like being a kid, playing in the creeks of the city I grew up in, running through the strawberry fields, and feeling like an explorer. Sure, thousands of footsteps have fallen before me on the trails that I ran on, but there are times when I feel like I’m the only one; a nomad; an adventurer.
During all this, the fabled 100 mile trail run continued to beckon me.
I figured what the hell; I’ve been running for 3 years, why not? So, I signed up for the Angeles Crest 100. Mainly because it’s a relatively difficult course and there didn’t seem to be many hoops or lotteries for me to enter to get in.
I ended up finishing 2 100’s, paced roughly 80 miles of Badwater, and had goals of doing Badwater myself.
2 weeks before my 2^nd100 miler of 2010, I was experiencing some weird pains. Training was going fine, but something was wrong. Things just weren’t right after a nasty wakeboarding accident.
I went into the Doctors to find out what was wrong and an MRI and X-Ray later, I was diagnosed with a fractured C2, Degenerative Disc Disease, kyphosis, and pressure on my spinal chord by one of my discs.
*record screech*

The doctors told me to stop everything. 2 Neurosurgeron suggestions later, I was in the hospital having a fusion. Trying to cut this long story short, the first Anterior Cervical Fusion failed, so I had to have a 2^nd surgery which consisted of a posterior cervical laminectomy. 2 months later, my left arm went numb. Most of my cervical structure was nonexistent. I had prodded, poked, tested. Bone density was fine and I was able to digest nutrients. I had my 3^rd cervical surgery within a 6 month span, the last being a replacement of my c3, c4, and c5 with a fibula. To be honest, this time of my life was filled with pain, misery, and depression. A lot of the things that were happening/said were in one ear and out the other. I met with 4 different neurosurgeons and a committee of doctors. Nobody knew what was going on. The best thing they could come up with was that the original Arnold Chiari Decompression surgery I had set a series of events in place and with my active lifestyle, It made things worse.
Thankfully during all of this, I had a family support system. The pain? I could handle. It was the mental holes that I desperately tried to get out of. I felt like a vegetable. All I could do was eat, sleep, and watch TV. Walking hurt. Riding in a car hurt. I needed to be outside. It’s where I felt ALIVE. The simple task of my wife taking me on a car ride was the glimmer of hope for my day. I was a dog. Window down and my hair blowing. My tongue was probably sticking out like a dog too, but that was probably due to the pain meds.

After a year of recovery and having no issues, I took up road biking and light weight lifting. Since I started weight lifting, I’m happy to report that I had I’ve been increasing my lifts and hitting PRs. I started back up in surfing to capture the meditative spirit of being in the water. I can’t run anymore, but that’s ok. I’m experiencing life in a different way. My focus now is a healthy body, mind, and soul. I get that by lifting, surfing, and most importantly, spending time with the people that mean the most to me. Life is so beautiful and I’m incredibly happy to share how beautiful with anyone that is willing to listen."

(PRs= Personal Records)

Check out pics of his MRI and Post surgical pics here:

http://imgur.com/gMn0v,

and here:

http://i.imgur.com/9ScgL.jpg.



The Following is my adaptive fitness interview with Brian Harvey...a fitocracy superhero by the name of The Apprentice-Clumpy Oatmeal on the fitness social site: www.fitocracy.com

How did you begin an Adaptive Fitness program?

When I first started to lift, I was lost. I didn’t know what to do, so I started Stronglifts 5x5. From there, I progressed to Wendlers 5/3/1. I feel that the volume and slower ramp up allows me to have energy for my other passions in life.

Brian adds that now his PR's have improved to the following:

Squat: 425

Bench: 240

Deadlift: 470

Overhead press: 180

Where do you train?

I converted a space in my garage for weight lifting. I have a power rack and 600lbs worth of plates. I ride my road bike in the country side. I don’t train for speed. For me, bike riding is an outlet and meditative. I don’t get consumed by others around me and what weights they lift or how fast/far they ride. What people do around me means nothing. What I did this week compared to last week is my measure of success.

What limitations do you encounter at the gym and how do you work around them?

I listen to my body very closely. There’s a BIG difference between pain and discomfort. I learned this during my Ultra days. I embrace discomfort, but if there’s a glimmer of pain, I back off. If today isn’t a PR day, I don’t go for it. The potential damage caused by not being focused isn’t worth it. I’m in this for the long haul.

What does your routine consist of?

I wake up at 4:30am. For lifting, it’s Wendler 5/3/1:
Monday – AM: Squats with Squat Accessory work PM: Pull-ups
Tuesday – Bench with incline bench accessory work
Wednesday – AM: Off PM: Pull-ups
Thursday – Deadlifts with lots of deadlift volume
Friday – AM: Overhead Press with lots of press volume PM: Pull-ups

Weekend:
(I give myself 1 “me time” workout)
Saturday – Surf for 2-3+ hours, depending on how the swell is hitting or road bike.
or
Sunday - Surf for 2-3+ hours, depending on how the swell is hitting or road bike.

How do you stay motivated to workout?

Technology and graphs. For lifting, I track everything. My goal in every workout is to either increase weight or reps. My motivation comes from wanting to be better than I was the previous week. A lot of this stems from the fear of failure, but failure exists to prove how badly you want something, so if I happen to fail at a weight, I try again.. and again.. and again until I get it. When I do, it’s a very emotional feeling.

What is your favorite exercise?

Not weight related, it’s surfing. Floating in the water between sets, it’s so relaxing. Seeing the sunrise as you’re out in the water – it’s the closest I’ve felt to God since running Ultras. When you catch the wave, nothing exists. You don’t have time to think about anything that’s happening in the world. Your focus is on the wave and what the wave is doing. It’s a dance. A give and take between you and the ocean. No matter what kind of week you had, when you’re heading down the face and shoulder, nothing exists but that time. Its freedom.
Weight lifting, it’s definitely Deadlifts. I’ve come to embrace it. I love how mentally and physically exhausting it feels.

How do you measure progress?

Numbers don’t lie. I track everything that I’ve done in lifting. If I lifted more than the previous week, I progressed. If I did 1 more rep, it’s progress. If I rode my bike for even a ½ a mile more than the previous week, it’s progress. Even the slightest step forward should be considered progress. That fuels me for the next week.

What are you most proud of?

Not giving up and always finding a way past my obstacles, either through, over or around my obstacles.

I always stress consistency to all of my clients, what advice would you give to someone living with a disability to stay consistent?

Find the fun or pleasure in everything that you’re doing. Don’t feel like going for that walk? Lie to yourself. Just say that you’re only going to lace up your shoes. Done that? Say that you’re “just” going to go outside to the mailbox. By that time, you’ve probably fooled yourself enough to actually go for that walk, run, or bike ride.
Disabilities are what you make of it. Physical disabilities are just that. Physical. Choose to not allow it to impact your mental wellbeing. There’s ALWAYS something that you can do to better your situation. Don’t give up and become stagnant. Nothing good comes from stagnant water. I feel that the body is the same. Move your body. Move your mind. Move your soul. Being doing that, you’ll quickly feel alive.



Check out Brian's Fitocracy profile page here:



https://www.fitocracy.com/profile/ClumpyOatmeal/




Thanks again Brian for sharing your story you are a true inspiration and a great example for Team Never Give UP!  you said it best, Life throws punches....you keep  getting back up!

ps. I decided to include a link here for those of you that are unfamiliar with Chiari Malformations and why I found Brian's story so inspiring before even learning about his trials and tribulations....
check it out here----> http://www.ninds.nih.gov/disorders/chiari/detail_chiari.htm

Keep Fighting, Never Give Up!

-Devon

Top Ten Adaptive Fitness equipment for those living with a Disability

I often get asked the question "What is the best exercise equipment for someone who is living with a disability to have at home to continue to exercise after rehab?"

This question got me thinking to put a list together of what I consider to be the top ten most useful equipment for someone recovering or living with a disability.

While each person is different and each is working towards a specific goal I decided to make the list of the top ten fitness equipment that I personally recommend my adaptive fitness clients to have and utilize consistently.

The cost of the items vary from inexpensive to very expensive, but each one has been utilized consistently during training sessions or instructed for use consistently with great benefit and results reported by my clients.

I also encourage all of you to check out www.disabilityfitnesshandbook.com this site will give you information on a fitness handbook that I have designed for those interested in specific program design, nutrition, support, and adaptive sports to begin or resume an active and healthy life.

and now.....

From 10 to 1 here are my top ten Adaptive Fitness equipment for those living with a disability:

10. UBE or Arm Cycle

There are several different kinds from big free standing machines with or without seats (for wheelchair user) to table top models. They vary greatly in cost depending on which one you opt for.
This is a great tool to have to use as a warm up tool to loosen your shoulder joints, improve circulation, and increase your heart rate. I usually instruct to work on a high intensity/ low intensity cycle (30 seconds fast/30 seconds slow) for 5-10 minutes.

9. Gripping Gloves/Wheelchair push Gloves












Gripping gloves are great for those with impaired hand movement or strength. The glove allows you to hold an object to perform a lift or pull when using dumbells or a weight machine.

Learn more about grip gloves here: http://www.activehands.co.uk/

Push gloves are perfect for someone in a wheelchair that is using wheelchair pushing for cardio. These gloves allow you to work on speed and quick movement in your manual chair while decreasing your risk of injury to your hands. you can check this glove out here:

http://www.abledata.com/abledata.cfm?pageid=19327&top=14545&ksectionid=19327&productid=192353&trail=0&discontinued=0


8. Cuff weights/Dumbbells

Cuff weights or Dumbbells are an excellent way to add resistance to movement and challenge yourself to improve.

The Dumbbells can be used with your grip gloves.

go to www.performbetter.com to view the cuff weights and dumbbells for sale.

7. Theraband

A lot of the time your therapist will give you some along with a home exercise program, you can also purchase rolls of 25 yards (you don't need more than that). The order of resistance is according to color: Yellow-very light resistance Red-light resistance Green-medium resistance Blue-medium to heavy resistance Black-heavy resistance.

Everyone should start at the lightest and work their way up.

Go to www.performbetter.com to order your theraband.

6. Medicine ball with or without handles

I've used these balls to work on core strength, balance and coordination and overall upper extremity strengthening. You can use your gripping gloves if you have limited use of one or both of your hands.

www.performbetter.com has these in many different weights.

5. Gymboss timer or boxing fitness timer

THE BEST TIMER for interval training. You can set the number of rounds and your cycles of high intensity/low intensity and just listen to the beeps for your rest and start times.

Check it out here: http://www.gymboss.com/

Those of you that know me, know that I love to incorporate some form of boxing techniques to adaptive fitness workouts.

I've talked in the past and have referenced research articles that support boxing fitness using the Wii for stroke rehab. 

The boxing fitness timer can be set for 2 minute rounds or 3 minute rounds and rest periods of 30 seconds or 1 minute.

You can also set it for 1 round up to 12 rounds. I have been known to have clients hitting the heavy bag or working on combinations according to this timer.

Get yours here: www.titleboxing.com

4. Heavy bag with stand/speed bag

What I like about this heavy bag stand is that you can use it if your in a wheelchair or standing. The speed bag can be lowered but still kept high enough to have you reaching overhead and challenging your range of motion and muscle endurance, while the heavy bag is set perfect for you to go at it working on combinations, trunk balance reaching with your punches or just getting some aggression out.

It usually comes with everything in the picture. you can look at the details here: www.titleboxing.com

3. Vitaglide

I know that not everyone is a boxing fan, so for those that are not interested in the heavy bag stand here is a great alternative. The Vitaglide is a great way to work on strength and cardiovascular endurance. Use your gripping gloves to secure your hands on the handles and begin working on pushing and pulling movements on a cycle of high and low intensity with you gym boss timer.

Check out the Vitaglide here: http://www.southwestmedical.com/products/Vitaglide-Wheelchair-Fitness-Machine-27382.html

2. Total Gym XLS

The total gym is great when working on weightbearing in gravity lessened positions to improved mind muscle communication and strength. You can also get a great upper body, back, and trunk workout with the total gym.

Check it out here: http://www.totalgymdirect.com/total-gym-xls.php

And the #1 Adaptive Fitness equipment to have is......

1. FES BIKE

Once only available in the rehab setting, the FES bike is now available for purchase. The price tag is a hefty one, but if you want it for your home use it can be had.

This bike utilizes electrodes to assist the user in cycling their legs or arms or both. It has the capability to track user sessions to record progress and even has some game features for you to use while cycling.

Details can be found at the company's website here: http://www.restorative-therapies.com/

So there you have it....

From 10 to 1 my top recommended Adaptive Fitness exercise equipment for you to have in your home and continue your progression to improved strength, function, and independence.

If you have any questions regarding exercise design for any of the above recommendations please don't hesitate to email me at palermodevon@gmail.com.

The above recommendations have been made to clients in the past following instruction and evaluation of use before purchasing and using on their own.

 

Don't forget to check out Disability Fitness (Fitness Handbook for those living with Stroke, Spinal Cord Injury, Amputation, or as Seniors) on Amazon, Barnes and Noble, or here

I encourage everyone at any fitness level to stay motivated and educate yourself on the most beneficial and successful exercises or equipment that works best for you.

Keep Fighting, Never Give up!

-Devon