Physical Therapy is going good so far!
I see the doctor twice a week and I’m feeling pretty confident with moving with and without the brace, however this brace sucks and I’m waiting for my new brace in a couple days.
If you were wondering, here’s my physical therapy routine. Videos to come soon.
Warm up :
5-10 minute on upright stationary bike. Must break a sweat.
2x 60 second unweighted - 45lb plate wall squat
2x10 single leg step down
Workout:
4x10 goblet squat slow 3 second descent. 55 lb
4x10 weighted hack squat 2 45’s 2 25’s
4x10 single leg leg press 4 45’s
4x10 single leg leg extension 80lbs +
4x10 single leg weighted RDL 30’s
This is what’s working for my torn meniscus. Hopefully you try it out for a killer leg day.
-Ryan
When it comes to what you carry in your everyday bag, it's all about your unique daily experiences and needs. Think about your daily life scenarios: the unexpected twists, the moments of preparedness, and the times when you've been glad you had certain items at hand.
For example, some people choose to include a tourniquet (TQ) and an Individual First Aid Kit (IFAK) in their bag, (like myself). These medical supplies can be essential in emergencies, providing you or others with life-saving assistance when every second counts. Carrying them is a proactive step towards ensuring your own safety and the well-being of those around you.
Having $100 in cash tucked away can also prove to be invaluable. In situations where cards might not work or access to ATMs is limited, that cash can be a lifeline. It could help you cover unexpected expenses, get you out of a tight spot, or even assist someone in need.
It's all about being prepared and tailoring your bag's contents to your lifestyle and comfort level. What items do you feel are essential for your daily adventures and potential emergencies? And which ones might you choose to carry based on your own personal experiences and preferences?
Stay lethal
-Ryan
Mastering the art of blending into an urban environment is all about adapting to your surroundings seamlessly. Dressing in a way that matches the local style and pace is a good start. Observe how the locals move and interact, and try to mimic their demeanor. This not only helps you avoid drawing unnecessary attention but also allows you to navigate the city more effectively. Blending in urban settings is about becoming a part of the city's natural flow, making your movements less conspicuous and more purposeful.
-Ryan
🚫 Safety First! 🚫
It's crucial to remember two fundamental rules when handling firearms:
1️⃣ Never point your gun at anything you don't intend to shoot. Treat every firearm as if it's loaded, and always keep the muzzle pointed in a safe direction.
2️⃣ Never put your finger on the trigger until you're ready to fire. Keep that trigger finger straight along the side until you've identified your target and are prepared to shoot.
Safety is paramount when dealing with firearms. Let's ensure responsible gun handling for everyone's well-being.
-Ryan
Enhancing your mobility and flexibility involves a combination of stretching and mobility exercises. Start with dynamic stretching routines, such as leg swings and arm circles, to warm up your muscles and prepare them for action. Follow this with static stretching, holding each stretch for 15-30 seconds, targeting major muscle groups like hamstrings, quadriceps, and shoulders. Incorporate yoga or Pilates into your routine to improve flexibility and core strength. Foam rolling and self-myofascial release can also alleviate muscle tension and improve mobility. Lastly, remember to practice these techniques consistently to experience the long-term benefits of improved mobility, reduced risk of injury, and enhanced performance in your fitness and self-defense activities.
Cardio, I hate it, but it's the most important. Building cardiovascular fitness and endurance is pivotal for anyone striving to achieve overall fitness and excel in self-defense. In today's post, we'll delve into a range of effective training tips aimed at enhancing your stamina and endurance. Whether you're a beginner or an experienced athlete, these insights will help you develop the cardiovascular strength needed to sustain longer workouts, endure self-defense situations, and ultimately improve your overall fitness levels.
-Ryan
Meditation is something I'm currently in the process of discovering. In a fast-paced world, it's like a hidden treasure chest of relaxation benefits waiting to be unearthed. Each day, I take a step further into this practice, gradually peeling back layers of stress, enhancing my mental clarity, and nurturing my overall well-being. Through meditation, I'm learning that tranquility isn't out there; it's within, waiting to be revealed.
Even if it’s just 5 minutes to self reflect in your mind, find some time to escape the reality we’re in and be one with yourself..
-Ryan
As we step into a fresh year, let's embrace the opportunity to set inspiring goals and work towards a better future. Our future self will thank our past self for taking the initiative. Here are a couple steps I follow to help guide my path and keep me on track:
Dream Big: Allow yourself to dream beyond your comfort zone. Envision the life you desire and let those aspirations shape your goals.
Be Specific: Transform your dreams into concrete goals by defining them with clarity. Precision makes your path forward more evident.
Break it Down: Large goals can be overwhelming. Divide them into smaller, achievable steps to maintain motivation.
Prioritize: Focus on goals that align with your values and long-term vision. Not all goals are equally important.
SMART Goals: Make your goals Specific, Measurable, Achievable, Relevant, and Time-bound. This framework helps in tracking progress effectively.
Plan and Prepare: Develop a well-thought-out plan and anticipate potential obstacles. Preparedness enhances your chances of success.
Stay Accountable: Sharing your goals with someone you trust can provide the necessary support and motivation.
Embrace Setbacks: Don't fear failure; see it as an opportunity to learn and adjust your approach.
Stay Consistent: Consistency is key to achieving your goals. Small, consistent efforts add up over time.
Celebrate Achievements: Recognize and celebrate your milestones along the way. Reward yourself for your dedication.
Setting goals is a powerful tool for personal growth and happiness. Let's make 2024 a year of progress, purpose, and positivity!
-Ryan
Today marks a new day!!
After hearing about the 75 Hard fitness challenge for years now, I decided to man up and actually do it!
I’m excited for the dedication and hard work that’s required to finish this successfully.
What 75 Hard entails is to work out twice a day. One workout must be outdoors. 45 minutes minimum. Follow a diet. No alcohol. Read 10 pages of a book a day. Drink a gallon of water a day. No cheat meals.
To add to this, I will be reading 20 pages a day. Adding 2 protein shakes to my day required. & there of course is a progress picture required. I’m excited to see my progress and what I will look like in 75 days, but also how I will feel!
If you want to join with me, just google 75 hard and check out the website!
- Ryan
As we approach the end of this year, let's prepare to welcome the New Year with renewed determination and a commitment to our fitness and wellness goals. It's time to reflect on our achievements and set our sights on new milestones in the coming year. Remember, safety always comes first, so let's embark on this journey with caution, ensuring that our pursuit of health aligns with responsible choices. Here's to a New Year filled with personal growth, fitness accomplishments, and above all, a dedication to staying safe and healthy!
-Ryan
A motto I like to live by, while blunt, is:
Fuck your feelings, get to work.
It's what’s grounded me and brought me back to reality. Life is hard. Life sucks. Life is unfair. So what, go past it and keep moving.
In life, your emotions don't matter one bit. So, eliminate the excuses, drop the nonsense, and get to work! Success bows to those who hustle relentlessly, regardless of how you feel. Screw your feelings, stay laser-focused on your goals, and let your relentless effort define you. When you conquer your emotions, you unlock your full potential. So, stop with the excuses and start dominating your destiny, because your dreams should always kick your feelings' behind! Now, get out there and crush it!
-Ryan
As we approach the end of the year, it's essential to remember that it's never too late to finish strong. Take a moment to reflect on your journey and accomplishments so far, and let that fuel your determination to push through to the finish line. Writing down three short-term and three long-term goals can be a powerful step toward shaping your future. These goals are your roadmap, guiding you towards success and personal growth. Embrace this opportunity to set your intentions, stay focused, and believe in your ability to achieve greatness. The end of the year is not just a conclusion; it's also a new beginning, filled with endless possibilities. Let's finish strong and pave the way for a brighter future!
-Ryan
good biceps and triceps day today.
If you can’t tell, I love this shirt haha! The quality and how I feel in it does wonders. As I always say. If you look good, you feel good, and if you feel good, you perform good!
I’m thinking about putting some of my favorite workout splits. What do you think? Good idea? Do you wanna know what my routine is at the gym?
Can you guess what split I’m on and what I have been on 99% of my life?
As the year comes to a close, it's pretty clear it hasn't been exactly what I had in mind. Life's got this funny way of throwing punches when you least expect it, right? But hey, that's just the way it goes. Like Rocky Balboa once put it, 'It ain't about how hard you hit. It's about how hard you can get hit and keep moving forward.' So, no need to sugarcoat it – we've faced our share of tough moments. But guess what? We're still here, still kicking. As we wrap up this year, let's not dwell on the past. Let's stay gritty and finish strong, because who knows what's waiting for us in the next round. Keep pushing forward!
-Ryan
Just like the hats, touching without permission may cause injury 😉
I think it should be pretty self explanatory that touching someone without permission isn’t just weird, but also punishable under the law!
And no, that’s not how I hurt my knee 😒
make sure you are aware of your surroundings when carrying about your day, no one likes to get bothered while minding their business 😊
-Ryan
(For legal reasons this is not legal advice)
Tis the season to treat yourself! 🎁❤️ Amid the holiday hustle, don't forget to indulge a little. Whether it's that extra slice of pie or a cozy day in, remember it's okay to splurge on yourself. After all, you've earned it! Wishing you all a Merry Christmas filled with love, laughter, and a touch of holiday extravagance. 🎄🎉
-Ryan
Stepping into a new gym with its vibrant vibes is an invigorating experience. It's a reminder that change is a powerful driver of growth, and the ability to adapt to new situations is key. Amid unfamiliar faces and equipment, my dedication to self-improvement remains unwavering, serving as my compass in this fresh fitness terrain. Life is a series of changes, and embracing them keeps us moving forward. 💪
-Ryan
When it comes to my fitness journey, one thing has become abundantly clear - our bodies are our most priceless possessions. Injury prevention isn't just some abstract idea; it's a promise I've made to myself. I've learned to tune in to my body's cues, giving it the rest and recovery it truly deserves. Warm-ups, cool-downs, and those oh-so-necessary stretches have become ingrained in my routine. I'm mindful of what I eat, ensuring I'm fueling my body right. Mixing up my workouts and cross-training? It's my way of keeping injuries at bay. And, perhaps most importantly, I've discovered that progress isn't a race; it's a journey. My body, well, it's like my sacred space, and I'm fiercely dedicated to taking care of it.
-Ryan
The sun, with its warm embrace and radiant glow, is not just a celestial marvel; it's a powerful elixir for our health and overall fitness. Basking in its rays triggers the production of Vitamin D, crucial for strong bones and a robust immune system. Sunlight also uplifts our mood, thanks to the release of serotonin, the feel-good hormone. It revitalizes us, enhancing our energy levels and alertness. Moreover, spending time in the sun can improve our sleep patterns and even aid in weight management. Yet, we must remember to enjoy the sun responsibly, with proper sunscreen and hydration, to savor its boundless benefits while protecting our skin. So, step outside, soak up the sun, and let its life-affirming rays invigorate your body and soul. 🌞
-Ryan
A solid grip is the foundation of accurate pistol shooting. Ensure your dominant hand is high on the grip, with your support hand providing additional support. This grip not only stabilizes the pistol but also allows for better control during recoil, leading to more precise shots. Grip is the most important aspect of accurate shooting.
-Ryan
Training with a pistol is an essential aspect of developing proficiency and responsible firearm ownership. Whether you're a seasoned shooter or a novice, honing your skills with a pistol requires discipline and dedication. It involves mastering marksmanship fundamentals, understanding firearm safety, and practicing techniques that enable precise shooting under various conditions. Effective pistol training empowers individuals to protect themselves, their loved ones, and others while upholding the highest standards of safety and responsibility. It's not just about hitting targets; it's about developing the mental and physical readiness required for responsible firearm use in both everyday life and critical situations.
10-round, 6-minute MMA sparring match with a professional mma fighter, wow. This gritty showdown pushed us to our limits as we exchanged punches, kicks, and takedowns with unwavering determination. Fatigue threatened, but we fought on, discovering a newfound level of resilience. Despite the battering, when the final bell rang, we emerged victorious, our bond as fighters unbreakable. This Spartan-style challenge reminds us that in the world of MMA, it's raw determination and sweat that forge true warriors. 💪🥋
-Ryan
Shotguns come in various styles, each tailored for specific needs. Pump-action shotguns are known for their reliability and versatility, making them popular choices for both hunting and home defense. Semi-automatic shotguns offer rapid follow-up shots, ideal for sport shooting or tactical applications. Break-action shotguns, either single or double-barreled, are simple and reliable, making them favorites among hunters for their quick reloading and ease of maintenance. Bolt-action shotguns, though less common, are prized for their precision, making them suitable for long-range hunting or target shooting. Understanding these types allows you to select the shotgun that aligns with your intended purpose, whether it's defending your home or pursuing your passion for shooting sports.
-Ryan
The 1912 shotgun, or the Winchester Model 1912, is a celebrated firearm introduced by the Winchester Repeating Arms Company in 1912. This enduring piece of history is not only cherished for its versatile pump-action mechanism and various gauge options but also for the sheer joy of owning a piece of firearms history. Its historic significance adds a layer of excitement to owning a 1912 shotgun, making it a fun and prized possession for enthusiasts, collectors, and those who appreciate the craftsmanship of bygone eras. However, it's essential to handle it responsibly and in accordance with safety guidelines and laws.
-Ryan
Today at the boxing gym, I really focused on the mental game, not just the physical punches. We were sparring at maybe 40% focusing on speed rather than power. Getting hit in the face teaches you something important: resilience. Life can throw hard punches too, and it's about how we respond to them that counts. When life hits us hard, remember to stand strong, stay composed, and keep moving forward. That's how we build real strength, both inside and outside the ring.
-Ryan
Tomorrow kicks off a brand new week, a chance to charge headfirst into challenges and conquer goals. As Sunday winds down, gear up for the battlefield of opportunities that awaits. In this journey, every obstacle is a test of your grit, and every triumph is a testament to your strength. So, get ready to embrace the grind, because tomorrow, the hunt for success continues. 💪
- Ryan
Spending time with friends and family, whether it's for a relaxed brunch or a leisurely afternoon, allows us to extend the warmth of the holiday season. It’s okay to take a day off from the gym and training to rest and enjoy the company of others. These moments of shared laughter and connection are a reminder that the bonds we create are worth celebrating year-round. So, make the most of the weekend, savoring the joy of companionship and the memories made during the holiday season. 💪🏼
-Ryan
Today's no-gi Jiu-Jitsu training was a dynamic mix of techniques, with a special focus on takedowns. We started with an energetic warm-up to get our bodies primed, and then it was time to dive into the art of taking opponents down. Without the traditional gi grips, takedowns become even more challenging and technical. We drilled various takedown techniques, from single-leg and double-leg takedowns to throws and trips. Precision and timing were key as we worked to bring our training partners to the mat while maintaining our own balance. The session emphasized the importance of a well-rounded skill set in Jiu-Jitsu, from groundwork to stand-up techniques, making us more versatile grapplers. As I left the mat, I felt invigorated by the new knowledge and excited to continue refining my takedown game in future sessions. 🥋💪
In the world of Brazilian Jiu-Jitsu, a rash guard is a required item. It's a snug, lightweight shirt that's all about keeping you comfy and protected on the mats. You see, it's there to shield your skin from those mat burns and rashes that can happen when you're rolling around. It’s slick and made of spandex so it’s skin tight. And the best part? It's got this cool moisture-wicking superpower, so you can stay cool and collected even when the action heats up. So, if you're into BJJ, consider a good-quality rash guard your new best friend!
-Ryan
another day of getting dominated by black belts. I grew up with ZERO jiu jitsu, wrestling, judo, etc experience. I only did a tiny bit of tae kwon do when I was younger, and MAN do I wish I trained when I was younger. Nevertheless, nothing gets you better than training with guys that have been doing it longer. just gonna need to make sure I Ice PLENTY tonight. Especially for thanksgiving tomorrow 🙂🍗🦃
-Ryan
