On August 16th, 2017, I began working with a physiotherapist twice weekly for a half hour each visit. She did the initial assessment and progressed me through multiple exercises to restore functional strength and conditioning to my deeply de-conditioned body. She also reported back to my specialist on my progress. By December 2017, I had outgrown the facilities at the physiotherapy clinic and decided to transition to a full gym environment.
During my time with the physiotherapist, I connected with a professor in the Kinesiology (BPK) department at a local university. I was offered an opportunity to audit one of his courses on Advanced Exercise Prescription which I gladly signed up for. I also met Jack, a recent Kinesiology graduate who designed a personalized exercise program for me. You can find Jack’s program on the site’s resources page. I remain incredibly grateful to both for their support, encouragement and humor over the past two years. You can see a sample exercise template from Google Sheets below.
Here is an article written up by the local university about the exercise component of the intervention.
And here is a sample of the weekly exercise program I follow:
I now work out three times a week at the local gym. I spend on average 2.5 hours each session. I do a high intensity interval training after an initial 30 minute warm up and finish with a 25 minute cardio session. I track all my exercise information on google sheets, which Jack then reviews online and then resets for the next week. Using this template, I have tracked all data for over two years and gave this data to my specialist to include in the poster presentation at the UMDF in June 2019.
The exercise portion of my interventions was written up by the local university and highlights the exceptional support I received from Dr. Clarke and Jack Zhao.