Greetings and Happy New Year!
If you’ve been reading this blog for a while, you know that I’m kind of geeky about the New Year’s holiday and making resolutions. This is a pretty big holiday in my home country (former Soviet Union), and although I’m pretty well Americanized, the big celebration of the new year is still a big deal to me. It’s great to take some time to reflect on the prior year’s successes and failures, and make some plans and goals for the next year.
Although I love the holiday, I must say that I strongly dislike what my industry has done with it. They’ve taken what should be a great time to reflect and plan, and turned it into the &%$# show that you see every January. It’s like they’ve taken all the principles and tactics from get-rich-quick schemes and predatory lending practices, and applied them to diet and fitness.
But what happens when you decide that you’re done with all of that, and you’re going to do it right this time?
In January of last year, we got to meet someone who did just that. Jane Carey was one of those people who made the decision that she was ready to make a change.
Since this month is her one-year anniversary with us, and many people are thinking about starting the journey that she did, we’d like to share her story with you. Jane was pretty physically limited when she began so instead of personal training, she decided to go the physical therapy route and work with Marie. Since Marie had the privilege of working with her, we’ll let her tell the story. Take it away Marie!
This is written with permission from the star of the show, Jane.
Jane Carey, age 66, became a client at The Protocol on 1/2/16. She was retired, overweight, and afraid to even go for a walk because of poor balance and a fear she would fall. During her first few sessions, as we worked together, it became apparent that she had fear and anxiety about new things, the idea of moving her body was frightening, and she was scared because she knew, as a retired nurse, that she should not be in this condition.
Jane had some medical issues, including an ankle replacement, limited knee mobility, and gastroparesis (food doesn’t move through the stomach in a timely fashion). She was unable to stand up from a 24” surface without using her arms to assist, she held onto a box to lower herself to the floor, and she required physical assistance to get up from the floor.
Early on, we moved forward slowly, in a manner she could tolerate, both physically, and mentally. All movements needed to be regressed to meet Jane where she was at. Although, on about the 6th session, I had Jane get up from the floor by herself, using only hands on a box for support. She looked at me as though I was crazy and I thought, oops, I may have crossed the line here. Call it a gut feeling, but I knew she could do it. She did. She was surprised, I was not!
We started with the basic movements, getting up and down, tall box squats, hinging, kettlebell deadlifts, weighed carries. Jane had the ability to know her own body, and could quickly pickup when a movement wasn’t ‘right’… a good skill to have. Jane also had motivation, and kept showing up. Jane was extremely hard on herself when she had a difficult time picking up a new skill, when it wasn’t ‘good enough’. Jane would rush from set to set, not allowing herself adequate rest, and then the next set would be frustrating.
Mandatory rests were instituted. Jane learned that more and faster was not necessarily better.
Jane kept coming and Jane kept getting stronger. As happens with newbies, her PR’s kept piling up. Nothing that would impress the super-genius internet coaches, but who cares about them? I learned that asking Jane for a perceived exertion number was basically useless, because everything was always, “Hard, an 8.” Even though the lift would move like a hot knife through butter. I stopped telling her how much she was lifting until after she was finished.
After developing some strength and stability from deadlifts, carries, and floor work, swings and cleans were introduced. The repetitive ballistic movements were difficult from a cardio standpoint.
Jane started getting down to the floor without using hands on the box!
Everything was better, but we were still chasing that elusive down and up from the floor. Jane always felt the need for a light hand on the box. On 10/3/16, Jane got to the floor and stood up! All by herself. (Again, she was surprised, I was not). To be honest, I got a little teary eyed.
Jane had motivation and kept showing up, even when she didn’t feel her best. There were a few days that she arrived and said “I didn’t want to come today.” But she did. We usually scrapped the plan for the day, and did something else, but that was OK, because it served her well. As Mark Reifkind says, “Consistency beats intensity”.
Jane had lost 40 pounds prior to her start at The Protocol. Since January, she has lost another 60 pounds, for a total of 100 pounds lost! She recently took a 3-week vacation with her husband. Her family had not seen her in several years and were all amazed at how good she looked. She also learned that 3 weeks off from any training results in some loss of strength, but it came back quickly.
So, in one year, Jane, age 67, went from an inactive person, afraid to take a walk, to achieve the following:
Weight loss: 100 pounds total
Deadlift: 36kg kettlebell
Squat: 8kg kettlebell to a 20” box
Press: 8kg kettlebell
Swing: 16kg kettlebell for sets of 5
Carry: Two 12kg kettlebells for 100 feet
Get-up: Down to floor and back up with no assistance!
More importantly, Jane has a spring in her step and exhibits confidence in moving her body.
Watching this woman grow in strength, ability, and CONFIDENCE over the last 12 months has been an honor.
Until next time,
Marie Trubman, PT, MS, SMK
Marie has over 30 years of experience as a licensed Physical Therapist. her passion for health and fitness has led her to become certified in the Functional Movement Screen and a Certified Kettlebell Instructor through StrongFirst and Strength Matters. Although she works with all ages, her primary passion is working with the older adult to assist in regaining and maintaining lost mobility, strength, and function.
