TJ's Gym Weekly News 12/22/2020
2020.
Together, we will continue to tackle the obstacles that come our way.
Merry Christmas, Everyone!
Check out our holiday schedule (almost all classes are on as usual) and last-minute gift certificate ideas below.
We continue to be grateful for your support and for our ability to operate, even if in limited capacity. The State of CA finally designated fitness operations as essential. Glory be.
We wish you all a very Merry Christmas and a HEALTHY year ahead. We’re here to help!
With thanks and love,
Allison and TJ
GIVE THE GIFT OF FITNESS!
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*TJ’s water bottles, hats, t-shirts
MESSAGE ABOUT INJURIES FROM TJ
Since we re-started classes and personal training sessions after the original SIP, members have been trickling back in at their own pace. We have seen the normal number of injuries, but I wanted to write something up, since these types of injuries seem to have some consistency to them:
1. Low Backs
2. Shoulders
3. Upper back/Neck
Tweaks happen, both in the gym and at home, or sometimes even just getting out of the car.
Stress has been high for everyone in recent months, and screen time is taking its toll. Slumped shoulders, lumbar spines under pressure, chins on our chests, and just a general lack of activity and movement are the obvious physiological precursors for injury. Life pressures are also taking chemical tolls on our body; hormones are not where they would normally be, adding to the witch’s brew of dysfunction in our bodies.
Sometimes we move and boom, pain. But how do we know how severe and more importantly, how do we treat it?
I am going on record as saying that the advice I am offering is just that: advice. It comes with spending lots of time around people who have gotten hurt for the last forty years.
Injuries are based on grades of severity:
Grade 1: Mild damage to individual muscle fibers (less than 5% of fibers) causing minimal loss of strength and motion.
Grade 2: More extensive damage with more muscle fibers involved. However, the muscle is not completely ruptured. These injuries present with significant loss of strength and motion and may require two to three months before a complete return to usual athletics.
Grade 3: Complete rupture of a muscle or tendon. These can present with a palpable defect in the muscle or tendon. However, swelling in the area may make this difficult to appreciate. These injuries sometimes require surgery to reattach the damaged muscle and tendon.
The same can be used to describe discs in the spine.
Injuries can also take an emotional or psychological toll that needs to be addressed. Here is the course of action I have used in conjunction with recommendations from physicians.
Before you or anyone else can diagnose the issue, the initial pain and swelling needs to be handled so the area can start the healing process and you can resume normal lifestyle activities like walking or standing. The MD’s with whom we have had personal experience have recommended Ibuprofen every 4-6 hrs for 96 hours, and then that's it. Done, no more. Those four days make a huge difference. Now, on the other hand, maybe you've got a grade 1 and it's not that bad. I slipped on my back steps just yesterday and tweaked my back. Two separate doses over eight hours, and the next morning my back feels achy but fine. No more for me.
The next part is activity. You need to move. Sitting around is horrible. Sitting is the worst for the low back. Even shoulder and neck injuries benefit from walking. Walking is the key to getting blood flow to the area, which helps the healing and reduces swelling. It also gives you the ability to self-diagnose your situation.
If you feel that you aren't a Grade 2 or 3, or your physician hasn't told you that you are, it might be time for some safe rehabilitative movements. I can easily email these to you if you’re in need. These are similar to the "Loose" sections that we write up on the boards: Cat/Cows, Birddogs, Bodyweight glute bridges etc. This can be added to your walking regimen if you feel like you are ready.
If you and your doc feel that you're ready to return to the gym, we will be ready too. Your coaches are always available for making subs for movements, so that you can start the path back to fitness. Just don't expect to be your old self for a couple of weeks or more.
Remember, the worst thing you can do is nothing. Stay active with both your body and your treatment. Be your own advocate, and be aggressive about getting information.
Let me know how I can help!
~TJ
CUSTOMIZED NUTRITION PLANS WITH TJ
Start 2021 The best way for you!
TJ is available to work with you to create a winning nutrition and lifestyle program that meets your individual needs. Please reach out for a complimentary consultation to design your program. Monthly pricing varies, depending on the amount of one-on-one coaching you desire. Email allison@tjsgym.com with questions or to start your process!
WINTER YOUTH FITNESS 2020
Registration is now open for our next session, which begins on January 4th. Email allison@tjsgym.com to secure your spot.
WINTER BREAK SMALL-GROUP YOUTH TRAINING SIGN-UPS ARE GOING ON NOW!
Our Fall Youth Session ends on December 20th, and our Winter Youth Session starts on January 4th. If you/your child wants to train over break, we offer private and small-group training opportunities. Pricing depends on number of athletes. Email allison@tjsgym.com to schedule.
TJ’s Gym At Home
RE-ENTRY / BEGINNER-ACCESSIBLE BODYWEIGHT PROGRAM
Lost your mojo and want to get moving again safely and without equipment? New to strength-training and conditioning and want an easy-access program you can do at home? Need some coaching and accountability but don’t want to commit to a long-term program? This is for you!
NEW WAIVERS FOR ALL!
Please fill out our NEW WAIVER if you haven’t done one since June. EVERYONE using our services now and in the future needs to have an updated waiver. Thank you for your help!