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19 hours ago, Mistr said:

Could you share a link to the Knees Over Toes videos?


Sure! I'll even do you one better and share what I've found so far, in case you're interested.


Here's the link to his channel. He's also been making the rounds in fitness influencer space recently and so you could pretty much just pick your guy and get a pretty good overview of what he's got.


Most recently in my research I came across this video by Will Tennyson, who seems a decent and evidence-based fellow. What I like about it is that it basically showcases the latest developments in protocol as far as the mobility standards that Mr. Toes has hit upon and how they seek to get there. They don't really spell out a routine as such (they monetized that via an app, yay~), but it seems a decent overview.


Um, here's a video by Chris Raynor MD, an orthopedist who basically signed off on the method. You can also find PTs/DPTs who review the method and what professional folk I've seen so far seem to say that he's good or at the very least that the exercises he uses have a solid basis in science and good potential for rehab/prehab. (fun fact: Dr. Raynor also interviewed Bill Maeda, whose methods I'm using now and while I haven't sat down and watched it yet, the title for that interview seems to indicate a favorable review as well, which. Bigger yay).


Last video is by the Goal Guys, which is the one that's actually given me the most pause recently because I trawled the comments section looking for programming. They eventually admitted that they applied Mr. Toes' workouts 3 times a week, and I'm given to the impression based on what they showed that they continued with other training while that was going on. That really sets me back on my heels a bit as far as my conviction to stay my course because, I mean, if it slots in that easily? Then maybe it makes sense to bite the bullet and spend some money, not just on the program, but also on access to a gym again as the program eventually pushes for some specialized equipment that I just can't make space for right now. Hell, I could probably use my FSA for that too, in which case the gym effectively becomes free.




Goal: 16/19


So far so good. Worked a bunch of overtime and managed to get down at a reasonable hour. Now to see if I can do it again.


Had my 3 month followup with my doctor to go over my labs and basically, it's all good. There's a little bit of concern about my blood glucose and A1C, as I've switched my macros up - a little lower protein, and lower fat, so I had to make up the difference in carbs to keep my energy up. I haven't gone pre-diabetic yet but I'm at the very highest end of what's considered normal, and it's cause for concern. We went over some strategies as far as how to get that under control, which summarized would be to up my protein some and to take in more fiber around the time that I'm eating carbs. She was impressed when I told her I was averaging about 40-45+ grams of fiber a day and actually advised against more for the moment, opting instead for some supplementation to help get that under control. So, all in all, not great, not bad. I basically overcorrected one way, so now I gotta swing it back a little bit.


At least my thyroid's good. This whilst regularly eating dairy kind of pushes me toward the conclusion that I was probably misdiagnosed with Hashimoto's, or else it's a mild enough version that it's not really relevant. Apparently the thyroid can be pretty touchy around gluten regardless of whether or not it's Hashimoto's. Which, IDK. Just leaves me thoughtful.


My other thoughts are in my response to @Mistr, FWIW.


Anyway, today's plans are casework and training breaks and working overtime since we still have that right now.

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Goal: 17/20


Everything worked out somehow. I'm still not quite sure I understand how, but it did. Even though I made all my usual mistakes as far as working too hard too late and fixing dinner too late, somehow I still managed to get down to bed for about 7 hours of sleep on time.


Look, man, I don't know how it happened either.


Got up on time this morning, did some writing - the novel planning requires me to bring back a character that I originally had to scrap, so finding I got a place for her after all is pretty exciting - and was gonna make mat time except that I got in some trouble with my job and had to navigate it. Basically, I tried to gently argue/question one of my superiors in a thorough and detailed way, and this was seen as me trying to assert my judgment over theirs. "You gotta learn to see it from their perspective, Kishi," my boss said. Yeah, ofc. I keep forgetting. I'm just a cog in the machine, and my job is to do what I'm told.


As hard as my emotions were to manage around all that, I managed to settle them all out to smooth things over with all the necessary parties. I'm pleased with myself for that, now that the emotions have settled out. My heart and my head are definitely not in it today, though. If I didn't need the money, I wouldn't work tonight.


Um, in research news, I found that Mr. Toes has a website! He says on his website that his rehab protocols are generally sought by people who have other things going on, and so they're designed in such a way that they can be integrated into anything else you got going on. He also has books! I found a copy of the knee ability zero book and it's a no-equipment method that takes about as long as a good warm-up, and even incorporates some stuff that I'm kinda sorta doing already. Which means that I'm probably going to integrate his work into what I got going on, at least for the next week or so, just to get a feel for it and see if it helps.


Also, gotta make a point of buying his books.

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Goal: 19/23


Monday caught me by surprise as far as getting up on time, but the other two days went all right. I slept in some on Saturday but I took the W on account of being up in time to do mat stuff. Sunday, the striking work was cancelled for an in-house tournament for our kids, so there wasn't a hard time for wake up. I slept long and late, but somehow still got up before noon. Which is a good sign.


Umm, let's see. I took up the Knees Over Toes method as a warm-up for my leg training, and actually, it's a fair bit shorter than I thought. I even added on a good 5 minutes of backwards walking and it was still a relatively short piece of work to get everything warmed up and firing. I liked it. Mr. Toes coaches that no matter what your range of motion, you are to avoid pain. Exertional burn is what you want, but you must avoid pain. Even if that means you wind up with a small range of motion, that's still considered effective and acceptable. One thing that bugs me is that he offers a bunch of statistics and studies without any citations to back them up; I'm comfy with it overall as it tracks with some of my own research from a long time ago but writing it out, it occurs to me that I should be checking up on this stuff. "Trust but verify" and all that.


Still, it's a good start. I'm looking forward to it today, if that gives you any indication.


But otherwise, not much to report. Worked on my writing some. Made time for my folks. Stuff like that.

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Goal: 21/25


Keeping up with it so far! Had to go in for an anchor day at the office yesterday and elected to move my wake up time another five minutes to 8:50, because it just felt right to do so. So far, I'm holding steady. Although I must say I'm surprised at how much harder that 5 minutes has been so far, and I don't really know how to account for it. I've been making a point of getting down earlier the past couple days which I thought would help, but it may be that I've acquired a sleep debt that I hadn't tracked, and this extra time is being used by my body to pay that debt. It would track some. I know that I tend to have at least one night on the weekends when I sleep long and deep beyond what's normal, and I've assumed that it was just me catching up, but it could be that there's a longer-term deficit that I'm starting to get after a bit at a time.


Dunno. I suppose I'll see as I go.


A few days into Mr. Toes' Knee program and I gotta say, I'm pretty happy with the couple sessions I've done. I can't point to dramatic results just yet or anything like that, which I wasn't primed to expect (and I wouldn't want to prime anyone to expect if this is what you choose to do). OTOH, I experienced some pretty swift adaptations to the exercises I'm able to/choose to do right now, and having gone out to BJJ a couple of times this past week, I've noticed that my knees aren't as sore afterward as they have been. Moreover, they feel pretty smooth out on the mats, and doing this in combination with the other stuff I'm doing right now, I'm moving around with a lot less pain than I've conditioned myself to accept.


And as I've said pretty repeatedly, feeling good feels good. I'm just glad I found a combination of things that helps me to do the stuff I want to do in a way that makes me feel the way I want to feel. It's hard to articulate the satisfaction I get from that, to say nothing of all the ways it filters out into the other stuff I'm doing.


I made the mats the past couple of days, which was about all I could do before the Holidays hit. Only gave up 1 tap in the past couple of days, which didn't feel good in the moment until I pointed that out to myself, at which point I got a little bounce in my step. :) There's a tension between my goal of giving up less taps and my desire to impose my will in these scenarios (ie, being offensive and submitting others), and I need to work on that some, but being aware of that tension and naming it is the first step, and it helps to figure out what the next step is. Which... I don't know what that is, yet. May just be grinding it out for a while and it may just be figuring out how to start integrating offense and defense both. One thing I notice is that these survival postures tend to funnel opponents into the same places over and over again, and I find certain escapes/positions pretty easily. May need to figure out what constructing an attack looks like from there, or how to better navigate the No Man's Land between the opening and the end game, which is where the Survival postures happen.


It deserves some thought. I'll have time for that this week, at least.

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Good Morning Ugh GIF by Demic


Right, fine, fine, I'm awake.


Goal: 24/28


Not bad. Not bad at all.


The last three days were holidays, and so they were shoo-ins for getting down and up on time. And with that, the challenge comes to a close.


On the whole, I think it turned out pretty well. I'm trying to get myself to the point that I get down to sleep and wake up at a reasonable time, rather than an hour or so before my alarm. That tells me that my internal clock is set such that I'm going to be up sometime before the times I'm getting up. I need to figure out what my circadian rhythm actually is and, you know, honor it.


That's going to be a longer term project than I'd like to admit. When the work week started up again, my night life came back with it and I've been staying up later as a result. I get up in time for work again but I'm getting up late again as a result. 2 steps forward, 1 step back.


My knees are doing better on the whole and I'm actually going to be changing some stuff up as far as my leg training goes to better facilitate healing in the joint. I've gone back to Overcoming Gravity and found some additional information that I think I can use to make my knees strong. It'll mean walking back some of the weighted work I've been doing, but I don't think that I mind. I see this as a chance to repair some places that I didn't know I could, and I think that fixing up weak links in the kinetic chains are going to let me get more strength out in a healthier and happier way than just beating up my muscles and hoping for the best. Dunno how it's gonna go; I'm charting some relatively unknown territory here.


Hmph. As if that's enough to turn me away. :D


Anyway, challenge ended and I wasn't here to say job well done to folks, which is frustratingly common for me these days. I'm thankful for all y'all what stopped by on your rounds, though. Y'all having the grace to reach out even as I don't does not go unnoticed or unappreciated. Although it is certainly under-appreciated inasmuch as I do anything about it.


My thanks to @Mistr, @Scaly Freak, @Sovalis, @Tanktimus the Encourager, @DoubleTrouble, @Whisper, @Chaser Avens, @spiralpoet, @Jackdaw, @shaar, and anyone else I missed along the way.


A quiet holiday challenge awaits.

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