Coach TJ Fitness

Wow what a day. Only two pictures from it but we have been really seizing each day more and more lately and being mindful of that. Our day included

A gym workout for both of us

I did my killer 400 rep back workout today. Four exercises 100 reps per exercise. Definitely a more advanced thing to do but worth a try.

Then we saw a turtle in the front yard.

Then a great message at church today lot of positive impact being made.

Then we went to the beach and did a little body surfing and enjoyed the lovely Beach weather and about 77 or 78° water temperature. Also met some really nice folks visiting from Georgia had a great

And we got to see dolphins today a couple of PODS of dolphins go by about 50 yards out. Super blessed and grateful to live in this amazing place

Then treated ourselves to ice cream sundaes. Now home chilling

400 rep chest workout smashed 💪🤙

Making my comeback to Peak condition and Beyond:-)

100 reps bench press
100 reps incline hammer strength
100 reps dips
100 reps cable Flys

Let's gooooooo!

Philippians 4:13 I can do all things in Christ who strengthens me

Our first run and ride in a while. Have you ever tried to run and ride?
That's where I run and he rides with me and we go an adventures.

Have great conversations

Get outdoor activity together which breeds healthy body healthy spirit healthy mind and a healthy relationship with your kiddos :-)

Check out my friends heartfelt story and the reason why I'm helping him train for a 54 mi ultra marathon in Folsom lake California.

Osteogenesis Imperfecta is a condition that is near and dear to my heart. I have signed up to run a 54-mile ultra-marathon on May 6, 2023 in Folsom, CA to help raise awareness of and money for Osteogenesis Imperfecta (OI) research. Osteogenesis Imperfecta is a brittle bone condition characterized by fragile bones that break easily.

As some of you may or may not know, my son, and one of the greatest blessings of my life, was diagnosed with OI at birth; an extremely difficult diagnosis to understand and accept at first. I had never heard of it. What followed was three years of doctor visits, testing, numerous back-to-back breaks, and lots of casting. At age 3, the situation began to improve. He began receiving bisphosphonate infusions to ‘harden’ his bones and multiple rodding surgeries over the years to provide him the mobile life he now lives. By age 10, despite experiencing ~18 breaks and 7 surgeries, he lives a pretty active and normal life. I share this very personal story because were it not for breakthroughs in OI research, he would not have the opportunity to live the mobile life he currently does. His story is that of a moderate case of OI and some individuals experience much more challenging lives.

OI is a condition that affects roughly 50,000 Americans, and approximately 520,000 people worldwide. While not a large percentage of the population, those who have been diagnosed experience significant life challenges. In addition to physical limitations and, in many cases, bone deformity, the psychological impact on individuals living with OI cannot be understated. Never knowing when you could break a bone is a scary way to live.

My goal from running is to raise $10,000 for OI research, which is $185/mi OR 200 donors at $50 each. OI research currently being conducted includes:
- A major longitudinal study of OI - Brittle Bone Disorders Consortium (BBDC)
- The safety and use of clear aligners (such as Invisalign) on people with OI (teeth are bones and are affected as well) - BBDC

Fun training circuit without weights 💪👍

I lift weights all week long so on the weekends I'm working on it incorporating more body weight movements which are critical part to billing long-term total body health.

Today's workout circuit included:

1. Chin-ups

2. Hanging twisting knee raises.
3. Patrick steps off about a 8-in tall platform.

4. Pull-ups. With a first rep at the end to the top of the movement holding it at the top and then slowly going down when you can't hold it anymore to a dead hang. This will increase your ability to do more and more pull-ups over time.

5. Strict slow push-ups.

Rinse and repeat as many times as you can I'm on my 6th or 7th round as we speak

Next stop showering up and getting ready for church :-)

Try this awesome workout see below

Great if you don't want to have to hop around and move around a busy gym

Yet get a crazy effective chest and shoulders workout

1. Pick a bench or your favorite chest machine.

Today I chose incline hammer strength plate loaded.

2. Also bring over a small set of dumbbells 10 to 15 lb.

10 rounds of supersets as follows.

1) Hammer strength incline to failure. One second pause and squeeze at the top of each rep Last two reps with slow negatives.
*Every couple of sets I changed the seat position slightly to hit different angles

2) standing side dealt laterals to failure.

3) bent over side laterals to failure. 10 second pause without putting dumbbells down and then repeat to failure.

Rest and repeat x 10 sets!!!

The feeling in the pump is fantastic.

Finishing with stretching and mobility.

***Keynote I started with rotator cuff warm-ups x three rounds

💪👍😁

Happy Thanksgiving everybody :-)

Did a beautiful little 5K turkey trot with my sister Kelly this morning :-)

Great way to celebrate the holiday and gratitude for being able to run again after rebuilding myself over 6 years ago.

In my mission when I made my big transformation I wrote down I'm going to figure out how to heal myself and then dedicate my life to helping other heal their bodies as well.

Now I live that mission everyday :-)

Feeling thankful and thanksgiving :-)

Now getting ready for big family event with lots of fun and family and good times and good food :-)

First time back on this old rim trail in Lafayette in years :-) great to be back looking forward to improving my time each time I come back :-)

What are your goals?
What are the things that you feel are holding you back?

Today's hill run work out this week is dedicated to my daughter Sarah.

Probably one of the toughest weeks of her life. Rushing for a business fraternity all week doing homework until 3:00 a.m. doing a shark tank presentation in front of the fraternity. Brutal interview process. Buying her own business suit. Rising to a very very difficult demand. All self-imposed. To build grit character and pursue her goals.

I was supposed to only do five hill repeats and a light jog today.

But then I thought about what Sarah put herself through this week

Well I was running up the hill I said this one's for you sarah!

Ended up sprinting up and down the hill 11 times on top of my knees over toes workout.

Not head home and do some strength training

Because I am just like she is building a legacy that I can be proud of.

Trying to be to her and to the rest of my kids and family and community and imperfect but Living breathing example of grit determination and heart.

What is your legacy?

Things I'm grateful for today:

Grateful to get to go running with my 12-year-old son Logan this morning.

Grateful for a great session with my clients Sanjeev. Making a positive impact in his life and giving him more energy for his orthopedic practice.

Grateful for my lovely girlfriend Lisa. And having the soulmate of my dreams in my life.

Grateful for my daughter Sarah and the great thing she's doing down at Chapman University and the hard work, heart, and grit she has already demonstrated.

Grateful for my daughter Emma and the amazing novel she's working on writing right now.

Grateful for the strength training workout I'm doing right now.

Grateful for my awesome step kids Tristan and Katrina they just turned 20 years old on Thursday.

And so much more...

What are you grateful for?