IMPORTANT! All information presented in this website is intended for informational purposes only and not for the purpose of rendering medical advice.

Statements made on this website have not been evaluated by the Food and Drug Administration. The information contained herein is not intended to diagnose, treat, cure or prevent any disease.

‍‍‍"I'm just a cracker from ‍‍‍New Jersey via the MidWest, in a never-ending scientific experiment to redefine what's possible with my body."

-Todd Vande Hei

What I'm doing right now!

MOBILITY ‍‍‍- updated 9/22/17

SELF MYOFASCIAL RELEASE:  

Find ALL tender spots and hold until pain dissipates by at least 50%

Sole of foot - Lacrosse ball

Calves - PVC pipe

IT Band (Side of thigh) - black foam roller

Quads (Front of thigh)- black foam roller

Adductor (inner thigh) -black foam roller on the floor

Piriformis - Sit on ball, keep knees together and close to chest
Lower back, avoid the spine!!

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STATIC STRETCH:

Hold stretch for 30s on each muscle group, extra set on tighter side until you achieve  balance
Standing Calf stretch on slant board‍‍‍

Piriformis stretch: Pidgeon stretch on table, quad perpendicular to body and knee at right angle

Hip flexor/Quads:  Thomas test or lunge position with back knee on the ground and back foot propped up against stability ball


RECIPRICAL INHIBITION:

Toe touch:  squeeze ball in between knees, slowly flex back and touch toes.  Keep ab muscles engaged the entire time in flexion AND returning to standing position.  5 reps

ACTIVATION:

Active leg raise:  both legs straight, ankle dorsiflexed, prop one leg up until you feel slight hamstring stretch, SLOWLY raise other leg up and down (5 sec count).   1 set x 10 repetitions

Side-lying external rotation (clams):  gray band above knees, flex hip 45 degrees below waist and bend knees 90 degrees, lie on side.  Open knees like shell of clam.  5 sec isometric hold, 10 reps each side, extra set on Left side (weaker side)

Hip bridge:  band above knees, lie on back, bend knees and keep feet and knees hip width apart.  bridge hips up by squeezing glutes together and hold for 2 seconds x 10 reps.  Do not allow knees to adduct

NUTRITION - updated 9/22/17

PROTEIN:  175 GRAMS

CARBOHYDRATES:  250 GRAMS

FATS:  80 GRAMS

WATER:  100 OZ.

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SUPPLEMENTS - updated 9/22/17

ENZYMIXPRO

ZINC SUPREME

MEDCAPS DPO

OPTIMAG

DHEA

NEUROTONE

OXICELL

ULTIMATE E

TAURINE

HTN180‍‍‍

LIFESTYLE - updated 9/22/17

DAILY MEDITATION

NO ELECTRONIC DEVICES AFTER 8 PM

‍‍‍3 MEALS A DAY

SOME FORM OF DAILY EXERCISE; WEIGHT TRAINING 2 TO 4 DAYS PER WEEK

EIGHT TO NINE HOURS OF SLEEP

KITESURFING - WHENEVER I CAN!

WEIGHT TRAINING - updated 9‍‍‍/29‍‍‍/17

TREATMENTS - u‍‍‍pdated 9/22/17

IV NUTRIENT THERAPY - WEEKLY

ACTIVE RELEASE TECHNIQUES (A.R.T.) - WEEKLY

CRANIAL FASCIAL RELEASE - WEEKLY‍‍‍