I sprained my ankle terribly last January and I can still feel its effects to this day. Despite that, I'd say it's still recovering pretty well over the past months due to appropriate load management and gradual exposure to stress. Here are two easy-to-do exercises I do in my training that have helped me restore ankle dorsiflexion range of motion, proprioception, strength, and endurance.
Kiko Banal
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ACE Certified Personal Trainer
06/01/2023
I’m sure there are a lot of you coming into the new year motivated as ever to start your fitness journey, or perhaps take your fitness to even greater heights. I’d like to share a set of tools you should start using this year (if you aren’t already) to kick off 2023 strong. But even if you’re not one to place much weight in these milestones that can create a “fresh start effect”, I’m certain you’d find this post just as useful as the new year resolutioners.
These tools are:
• A training journal (you can use pen and paper, the notes app on your phone, a spreadsheet, or a training log app)
• A camera (or a phone, since it seems like most phones have a camera these days)
Why a training journal? Having a record of what and how you did before can help you make informed decisions on what to do next time, which is essential for long-term success.
Why a camera? Filming and reviewing our performance can help us ensure we’re performing every rep consistently, regardless of how hard each set is.
The basic things to record in your training journal are:
• The date you completed the workout
• The exercises you did that day
• How many sets you did per exercise
• How many reps you did in each set
• How much load you used in each set
If you want to take it up a notch, you can log the following details as well:
• How hard each set was (RPE/RIR)
• Observations on your ex*****on
• How you were feeling before and/or during the session
• How much sleep you had and the quality of your sleep
• Your meal intake that day
• The start and end time of your workout
• What was going on in your life that day
How do you film your exercises?
• Capture your entire body
• You can film directly from the side, at an angle behind or in front of you
• You can use a tripod to elevate the camera and to keep it safe and steady
• If you’re training around other people, be mindful of where you place your camera
If you could only do one of these, I would suggest that you just use a training journal to track your progress.
If you found this useful or if you have any questions about this, let me know!
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17/07/2022
For perspective, 30 minutes dedicated to exercise is just 2% of the 24 hours you have in a day.
If your health and fitness is a priority (and I hope it is), you need to make time for it.
I hope this post helps you make time for exercise when you’re really busy!
09/07/2022
What’s the best program for you?
It’s the one you can adhere to. Sorry for the unsexy and boring answer. And I know it sounds obvious, but it’s not uncommon for people to forget such a crucial factor for their gains. I’ve been said people.
Back when I was still in school, I was putting in the absolute bare minimum just so I didn’t fail (sorry mama and papa). The time that probably should’ve been allocated for studying and working on requirements instead went to extra-curriculars, and a big chunk of that was lifting weights and playing basketball. Back then, being in the gym for 2-3 hours was a normal thing for me.
For quite some time after graduating, I hung on to that gym routine for some reason, even if I had more responsibilities on my plate. This led to increased stress and frustration. Other aspects of my life were compromised, and suddenly I wasn’t looking forward to working out that much anymore.
Fast forward to now, I make training fit into my life; my schedule does not revolve around a rigid training plan. I implement a plan that I can adhere to, and I’ve adopted a “something is better than nothing” mindset for times I have to devote more time to other priorities.
When it comes to creating/choosing the perfect plan for you, it really helps to sit down and spend some time thinking about what works best based on your work schedule, other commitments, and what you would enjoy doing. It’s also important to have a flexible mindset when you can’t follow your original plan, and to not confuse “complex” for “optimal”. Getting in better shape shouldn’t be too much of a headache!
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