Luke Lowrey Athletic Training, Treatment, and Recovery!

Athletic Treatment & Recovery Luke Lowrey

2/21/06 (1^st treatment)

Today is the first day of Luke’s back treatment. Two and half years ago he was injured while playing basketball. Over that time period the injury hasn’t responded to various treatments such as physical therapy and chiropractic work. So now my Athletic workout release massage treatments will be used over the course of the next few months until Luke is fully healed. These treatments are utilized in a fashion just like a workout not a typical bodywork session. The objective is to dig deep into specific muscle areas and relieve Luke’s body of scar tissue and excess waste and toxicity that has existed and stayed with him and his body since the injury. This will allow for proper blood flow to be reestablished and the help with neurological capacity and give him a clean base. Once the treatments have finished Luke will have a solidified foundation for which to build on physically, neurologically, athletically, and nutritionally. During the first treatment there was a tremendous amount of soreness and tightness in the surrounding areas of the back such as the glutes, hamstrings, it bands, quads and the area surrounding the knees. After the first treatment Luke felt very calm and tired, like how an individual would feel following an intense workout. He looked more fluid and his posture looked more normal and correct.

2/22/06 (2^nd Treatment)

Upon arrival Luke and I discussed how he felt after the first treatment. The left knee around the cap was super sore. Overall the body is feeling pretty loose and the low back is starting to have relief. Throughout the course of the day Luke had a combination of fatigue and mental tiredness because of the massage and sleep deprivation the night before. Sleep was deep and very restful. After today’s treatment Luke feels really good especially in the low back. The relaxation of the back part of the body is so extensive that it almost feels like the body parts are non existent. Feels very at ease and not tense at all and mentally is clearer. Not feeling as fatigued and as tired as the first treatment. The neurological system seems to be working better and Luke is processing the treatment more efficiently. Still tightness in the low back but overall it feels good. Mentally the relaxation is so extensive that Luke can put the energy towards a good quality sleep or an intense day. There is no longer a fog that clouds the thought process.

2/24/06 (3^rd Treatment)

Luke was feeling a bit tight and sore in the low back area. Mainly from the corrective exercises that I gave him, and the load and sets were a bit much to start off. So we adjusted the corrective exercise load down a notch. Other than the low back the overall feel of the body is very good and loose. After doing the treatment the pain level went from a level 8 down to a level 4 feeling much looser and less compressed in the low back. Luke is feeling fresher from the treatment and not as tired. The muscles surrounding the back feel looser and the posture feels straighter.

2/28/06 (4^th Treatment)

Meeting with Luke again after three days with no treatment. Just feeling sore and tight. Low back is feeling tight and has more relief verses the compression and soreness of the last treatment. Overall the body is feeling much looser and relieved than initially anticipated. During the three days with no treatment Luke did the corrective exercises two out of the three days. The load variations were much lower and the body responded more effectively and the body was less sore and more stable. After the treatment today Luke is feeling really loose and the low back has more range of motion and not as compressed. One of the most important elements is fluid intake which he drinks plenty of water before, during, and after the treatment. The body now has a much more lasting progression compared to the first week. Overall the main areas that were still super tender are the IT bands on the side of the leg and the hamstrings. Also the week before Luke did quite a bit of sitting and working on the computer and his body still felt much looser and more relaxed. This is a great indication that his body is responding well to treatment.

3/1/06 (5^th Treatment)

Luke arrived and did not sleep as well as anticipated. Although sleep was not abundant the night before the low back is feeling loose and stable. Not much soreness but focus is minimal because of lack of sleep. The low back also feels less irritated and less compressed and continues to respond well to treatments. There is no muscle soreness in the entire body because the recovery process is at an optimal level. In the upper back there is slight tenderness but no soreness compared to the after effects of the first couple treatments. Flexibility is restoring to Luke’s body he looks more fluid during the stretching movements and is much looser. Although the sleep deprivation from the night before is a factor a good treatment was still implemented. The treatment was not as intense as the previous treatments because of the hypersensitivity to the muscles. Mental clarity because of the nights sleep before is clouded. Less tightness and more mobility in the upper shoulders and mid back.

3/3/06 (6^th Treatment)

Before treatment Luke talked about how tight his low back is and feels weak. However that same area doesn’t feel as compressed as the first day. The rest of the body is feeling very loose. Mentally Luke is feeling clear and rested from a quality nights sleep last night and the previous night. Overall the body is feeling much looser and the low back is not feeling compressed anymore. Mentally Luke is feeling clearer and less clouded. Fluid intake is optimal during the treatment and the amount is about a liter. Luke has also noticed a substantial increase in his digestion of food which has also lead to a better appetite. This is due to the increased blood flow and range of motion from the treatments and corrective exercise load to restabilize the affected areas. The body is now able to absorb the nutrients more efficiently and distribute them for recovery internally and externally.

3/7/06 (7^th Treatment)

While performing Leg presses yesterday Luke’s low back tightened up and is now quite sore today. But compared to the soreness and pain in the low back before Luke started to receive treatments the back and the rest of the body is holding up much better and has started to stay stabilized for longer periods of time. Fluid intake has also been up. After the treatment today Luke feels less sensitive in the low back and throughout the rest of the body.

3/8/06 (8^th Treatment0

Luke is feeling mentally clearer and slept about 8 hours solid. The only problem still is soreness in the low back and weakness but there is not much compression compared to before the treatments. So today I am giving Luke a couple more strength training exercises that start out with a beginning progression. Food digestion continues to be better. Overall the body is feeling looser, relaxed, and at ease. Both knees are not popping and are looser and have more range of motion, than before treatments began with Luke. The low back is looser but still sore. As for the flexibility in the legs the hamstrings have a better range of motion and the hip flexors are looser. Luke is really becoming more mobile and has better blood flow throughout his entire body, which is causing a quicker recovery time.

3/14/06 (9^th Treatment)

It has been several days since Luke’s last treatment. He is feeling pretty good accept yesterday and today the low back is really sore especially on the left side. The last 4 out of the 6 days Luke has been doing the corrective exercises. Overall the stability has been good in the low back accept for the last two days. Sleep has been consistent and pretty regular. Last night however the sleep was mediocre. Overall food digestion continues to improve. Eating is inconsistent but continual throughout the course of the day due to a more extensive workout program. The low back feels much better and is responding in a quicker manner. After treatments now Luke feels smooth energy instead of a spike of energy. The energy is more evenly disbursed. Flexibility has also been reestablished since the treatment has finished today.

3/16/06 (10^th Treatment)

Sleep last night was a solid 5.5 hrs and a few people have told Luke that he looks tired. Although feedback from him tells otherwise, he feels full of energy. The entire body feels relaxed at ease and overall really good. In the low back there is a bit of instability and tightness but there is no compression. He also did a workout this morning and the body responded quite well. During the treatment today Luke noticed that he is physically responding much quicker. The body is not as sore and the muscles are looser with less toxins and calcified build ups. Flexibility is almost optimal in the lower body. Still a bit of tightness in the low back but it is moving efficiently and there is no compression.

3/21/06 (11^th Treatment)

After a long weekend with minimal amounts of sleep due to extensive business, typing on the computer and meetings, the low back is stabilizing itself efficiently. There is still a slight bit of tightness and instability, but overall the back and body are responding to treatment. Occasionally there was a bit of discomfort in the low back but there was no flare up or compression. Last night Luke obtained a sufficient amount of sleep and is rested and refreshed and ready to attack the day. The amount of sleep was about 7.5 hours last night. Over the course of the last few days Luke drank a substantial amount of coffee and regular clean food intake was minimal. The nutrient delivery was obtained from fresh power juice drinks and supplements that were taken with the drink. During the course of the last 4 days Luke did his corrective exercises 2 of those days. After the treatment today Luke is feeling even more relaxed and at ease mentally and physically.

3/22/06 (12^th Treatment)

Luke performed the corrective exercises again last night and today he is feeling workout oriented soreness. The feeling in the low back is different and not the type of compression and soreness felt before. Sleep and Luke’s normal schedule is back on track. He woke up again feeling rested and refreshed. After today’s session Luke feels more fluid and continues to have the flexibility restore itself. He noticed a substantial difference in the low back today. “A great feeling of stabilization.” Eating patterns are still sporadic but the quality of eating is much better. Food digestion is still at a pretty high level but tapered off a bit because of the extensive stress due to the long work hours of the weekend. Luke is obtaining a substantial amount of nutrients from two freshly squeezed fruit juice powered drinks and supplements. After these are consumed the body feels an instant boost of power and energy. The reason is based on how well Luke’s body absorbs and assimilates the nutrients. This continues to improve because of the blood flow that is being restored to the muscles externally and the organs internally.

3/24/06 (13^th Treatment)

Luke’s back continues to stabilize from the corrective exercises and reestablished blood flow and range of motion from the treatment. In the upper back Luke is feeling a slight tingle and in the low back it is just feeling weak. But there continues to be no compression. Luke was shooting around yesterday and his right knee was popping but there was no discomfort as far as pain was concerned. Both hamstrings are starting to respond to treatment and are beginning to stabilize and become more flexible with extensive range of motion. Sleep patterns are continuing to stabilize and be more consistent. The eating over the last few days has been cleaner but last nights dinner consisted of a dessert. In the knee area on the inside of the leg on both sides is super tender from excessive toxins in the body. I worked on that area quite intensely to start the healing process. Once treatment was finished the popping in the knees disappeared and felt a lot looser. After today’s session Luke feels a bit abnormal mentally because of the intensity of the session. Fluid intake today needs to be optimal to flush all of the new toxins that were released into the system out. This will allow for quicker recovery throughout the course of the week.

3/28/06 (14^th Treatment)

Over the course of the last three days Luke has been eating very clean. The sleep Luke has been getting has been solid and consistent. In Luke’s low back the soreness felt a bit compressed over the weekend but nothing extensive compared to the beginning of the treatments. Luke feels like the low back is definitely stabilizing itself and feels stronger than at the beginning. Food digestion is still working quite well but eating is still not as optimal as it should be at this point because of Luke’s hectic scheduling. I worked extensively on the inside of Luke’s knees. Since starting treatment on the inside of the knees on both legs, the popping in Luke’s knees has been next to none on a consistent basis and his range of motion and flexibility in those two areas has gone up. Circulation has been restored to a full level in the low back and gluteus area again and there is no compression.

3/29/06 (15^th Treatment)

Luke got minimal sleep last night because of an early 5am wake up call. The amount of quality sleep that Luke got was about 4.5 hours. So his body is super hypersensitive because of lack of sleep and therefore the work was lighter and not as intense. Due to lack of sleep Luke’s muscles and body were much tighter and were not able to fully recover from the night before. As for the stability exercises those were not done due to lack of sleep. Ever since the first couple of sessions the soreness throughout the body after treatment has been minimal. But the new area being worked inside of the knee is extremely sore due to a lot of toxins and calcified build up. During the course of the treatment today Luke was super tight, but after the treatment finished he felt looser and sharper with more clarity. After sitting for a bit the sleepiness has kicked in again. Luke’s appetite is optimal and after the treatment today he is feeling really hungry.

4/7/06 (16^th Treatment)

Since March 30^th Luke has been away on business in Australia and did not receive any treatment until today. The average time spent on the plane in total was 36 hours. This is a grand total of a day and a ½ just sitting and having minimal movement. When Luke arrived in Australia initially getting off the plane the low back was just sore and did not feel compressed. While in Sydney Luke did a couple workouts but there was just weakness and instability in the back and no compression. Overall Luke’s back has held up more efficiently than ever before since starting the treatments. In the last couple of days due to lack of sleep the hypersensitivity has caused Luke to feel very unstable but there is just soreness no compression. The average amount of sleep he has been getting is 6 solid hours. During the trip Luke overall was eating clean and getting solid sleep, food digestion has been optimal. Also since last treatment Luke’s knees are doing much better and not popping as much. After the treatment today Luke has full relief in his low back and more mental clarity but he is still tired. Ever since the 30^th of March 2006, Luke did no corrective exercises and his body was still holding up effectively.

4/14/06 (17^th Treatment)

Luke is still trying to get over a bit of a cold and also has dealt with a bout of food poisoning. It was a combination of bad air on the plane and all the flying time and jet lag. When he arrived this morning he looked run down and pale with no pigment to his skin. Luke’s low back has just been sore and not compressed. His calves and hamstrings have been really tight and cramping due to a bit of dehydration from the food poisoning he sustained several days ago. Sleep patterns have been good the last few days with a consistent amount of about 7 hours per day. As far as eating is concerned he has been eating clean with a lot of fresh fruit juicing taking place.

4/18/06 (18^th Treatment)

Since Luke’s last treatment his low back is feeling a bit compressed and unstable. The calves and hamstrings are still a bit weak and they are pulling. Other than that Luke is really looking rested and refreshed. He has been eating clean and overall is more energetic. In the two weeks since Luke has been back he has done minimal work with his corrective exercises. Over the course of the last few days Luke’s low back has really been bothering him, although I found out several other factors that need to be taken into consideration. Last week Luke was extremely sick and the after affects of the plane trip finally caught up with him as well. Due to the sickness and sleep deprivation during this time period put extensive wear and tear on his low back causing it to feel how it did before he started treatment with me. Also the treatment last week was inconsistent and this finally took its tole as well. But overall on a day to day Luke is recovering nicely and has responded effectively, recovery and nutritional digestion from food is optimal.

4/21/06 (19^th Treatment)

Luke has been getting a good amount of sleep nightly but the sleep has not been restful. He has woken up the last few morning feeling exhausted. The low back responded well to the treatment from Tuesday and is feeling more relaxed but it is still unstable. Eating patterns continue to stay consistent and clean. After the treatment today Luke is looking and feeling more refreshed. The low back is feeling more mobile and not compressed also the pain minimized itself in that area as well.

4/27/06 (20^th Treatment)

Overall Luke has responded amazingly to treatments and the low back feels stable and not compressed or weak. Also a consistent strength, stability, and bodily responsiveness from the prescribed corrective stretching and corrective exercises that I gave him to perform outside of the treatment have taken place. Gives him a solid foundation to build upon and has sped up recovery time by 200%.  This has also allowed the neurological system to fire on an optimal level consistently while performing workouts and daily tasks. The nutritional side and absorption for Luke is finally really consistent and he is eating clean 99% of the time now.

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New Beginnings!!!!!!

This is a thought sharing post. Throughout the course of last year and the beginning of this year a ton of soul searching has been done. The new year has not been that great yet but it will be soon. One thing to remember is that success does not come easily and if you want something you have to work hard. I have not put much into my business or my training the last couple of years and as a result I have nothing to show for it. But I realized what I was lacking and am changing that now as we speak. If you let negativity into your life and let people bring you down and throw yourself a pity party before you know it your old. I want to leave an amazing legacy and impact and change the lives and careers of many many athletes. Success breeds success and what I took myself away from was an amazing group of people a couple years back and it has been a struggle ever since then, so I am surrounding myself with that kind of environment again. My whole point to this is have heart and the right mindset don’t get distracted and stay the course, because the sky is the limit to accomplishing amazing amazing things. So with your athletic and life failures comes great triumph. Keep working hard I know I am again. Ill leave you with this below.

“Gotta have heart to have passion, and passion to accomplish greatness.”

-Nathan Thomas-

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Tuna or Salmon Lettuce Wrap

This is a very nutritious and protein filled meal after your workout. Its also nice and clean and will digest and fill your stomach up. The cleaner you eat the faster you burn through the fat and the more energy your body will have during and after athletic competition. Eating clean will also speed up the recovery process.

Lettuce but don’t use iceberg lettuce.
Scallions or Green Onions
Tuna or Salmon packs they will each be 7oz. Try to avoid canned. Tuna 49g Protein, Salmon 38.5g Protein
Safflower Mayo
Organic Pickles
Tomatoes
Alfafa sprouts

Now that you have all your ingredients. Lay out several pieces of lettuce on a plate. Take your tuna or salmon pack open and put in a bowl. Put 2 tablespoons safflower mayo and cut up and mix in pickles and scallions or green onions. Now your ready to eat put your mixed main portion on the lettuce with Tomato slices and alfafa sprouts wrap and eat. mmmmmmmmmmmm Good!

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Super Protein Shake

This drink is utilized as an amazing post workout drink. If you do drink this blend before your workout make sure to take out the banana because it will spike your insulin levels and make you sluggish. It is action packed and filled with quite a bit of protein to help meet your daily intake. Protein intake should be about 1g per pound of body weight. Not only is this packed with protein but it is also filled with the perfect supplements for quicker athletic recovery. Enjoy the recipe I know I do.

1 Banana
12oz Soy Milk
1 TBSP Almond Butter 8g Protein per tablespoon
3g Arginine
3g Lysine
5g Creatine
4g Glutamine
44g Protein
Total Protein=52g

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Challenges=Optimism & Motivation

Don’t settle for being good, equip yourself to be great as an athlete. Challenges are always going to come up in your quest for athletic greatness. These are important because it makes you step out of your comfort zone as an athlete deal with failure and rise up out of the ashes for the next challenge that shows itself. Settling and being complacent allows mediocrity to creep in, step up do something amazing. Seize opportunities don’t let them slip through your hands. Be diligent in your quest for athletic greatness, the hard work will pay dividends. As to quote the great John Wooden (The Wizard of Westwood) “Make every day a masterpiece.” But I want to add to that “Make every Training day a masterpiece.

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Dedicated to all the Athletes that Dare to Dream!

I get inspired to write at the oddest times and now is one of those times. Here I am getting ready to hunker in for the night. Just chilling checking and updating a few things, when I start thinking about my ultimate dream and what I am doing to finally once and for all prepare myself for greatness. This greatness is playing professional baseball and not just being mediocre but truly being great. The talent has never been the issue and now I am not to far away from completing and seeing my dream through. In order to obtain certain things in life there has to be tremendous dedication, drive, determination, and most of all have no fear of failing. You have to have a short memory especially in Baseball, because failure is super high. Hitting .300 or above and your considered a star. This means you get 3 hits out of 10 at bats and you fail the other 70% of the time. Overcoming pain and adversity is my middle name. There are so many damn haters, and critics that just wait for you to fall down and just for good measure while your down kick you in the gut. But champions, true champions rise up out of the rubble to rebuild but this time they learn from before and the foundation and building is 10 times stronger. Don’t ever let anyone tell you that you can’t be great or that you can’t accomplish the impossible. I say piss on that because it is possible. Hopefully whoever reads this is inspired and encouraged. After all these years of unfulfilled potential I am almost there. To follow through with a promise to a friend, my dear friend may he rest in peace. I play for the love of the game and I plan on playing at a high level for many years to come. Much love and mad support to all those Athletes out there who have a dream. Don’t let it slip away and be forgotten fight for it and see it through.

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Vince Lombardi the great motivator!!!!!!

One of the greatest motivators of our time. This quote is unbelievably powerful. So powerful that it is part of a collection of quotes that I have posted in my locker that I read and meditate on before game time.

“The difference between men is in energy, in the strong will, in the singleness of purpose and an invincible determination. But the great difference is in sacrifice, in self denial, in love and loyalty, in fearlessness and humility, in the pursuit of excellence and in the perfectly disciplined will, because this is not only the difference in men-this is the difference between great men and little men.”

-Vince Lombardi-

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Amazing and Powerful Thoughts to Live By!

Amazing and Powerful thoughts to live By!

1. You have to want it.
2. You have to make it a priority.
3. Eliminate old ways and create new and better ways.
4. Start doing good things to yourself and for yourself.
5. Plan your work.
6. Record your progress.
7. Share your success.
8. Think great.
9. Be great.
10. There are no limits to greatness.

Strengthen Body

Strengthen Mind

Hard work, Dedication, Competition

“Visualize success, and see yourself accomplishing the greatness you have put forth.”

-Nathan Thomas-

“Greatness is achieved through learning from failure and rising up, confidence, perseverance, self control, and the will and heart to succeed.”

-Nathan Thomas

“The Strong Survive.”

-Anonymous-

“Think it, Achieve it, and Be it!”

-Anonymous-

“ Start by doing what is necessary, then do what is possible, and suddenly you are doing the impossible.”

-St. Francis of Assisi-

“Success seems to be connected with action. Successful people keep moving. They make mistakes, but they don’t quit.”

-Conrad Hilton-

“Winners don’t bury their failures. They get inspired by them.”

-Anonymous-

“Do what you do, make a living at it, and if you don’t die, pretty soon they’re going to call you a legend.”

-Steve Allen-

“People who say it cannot be done should not interrupt those who are doing it.”

-Anonymous-

“If your success is not on your own terms, if it looks good to the world but does not feel good in your heart, it is not success at all.”

-Anonymous-

“Obsessed is just a word the lazy use to describe the dedicated.”

-Fitness article-

“Great spirits have always encountered violent opposition from mediocre minds.”

-Albert Einstein-

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High Energy Protein Meal

This is another meal that is packed with a substantial amount of protein and provides an energy boost to your pre workout state. Make sure to eat some fruit with the meal. A great preworkout fruit is watermelon. It promotes bloodflow and is rich in the amino acid citrulline. In the body this amino acid gets converted into arginine to produce nitric oxide. Other great fruits to eat preworkout are blueberries which are high in anti oxidants and apples. Stay away from pineapple and bananas save those for after the workout. Try to consume the entire meal approximately 1 hour before your workout to give your body time to absorb and assimilate all of the nutrients. One other great addition to this meal would be to drink a cup of green tea. Green tea has been shown to have a tremendous amount of antioxidants and thermogenic effects on the body to aid in the fat burning process. To sweeten up the tea put in all natural organic honey. For the daily protein intake athletes need to consume about 1g-1.5g per pound of bodyweight. This helps to speed up the recovery process from the cellular breakdown that the body sustains during intense training.

Recipe:
3 Hard boiled eggs (7g of protein per egg)
1 tablespoon safflower mayo
1 tablespoon flax oil (rich in omega 3)
1 teaspoon organic mustard
1 teaspoon flaming hotsauce
Mix and serve

2 wedges of Watermelon (delivers 3g of NO-producing Citrulline)
1c Green Tea (rich in antioxidants and aids in fat burning)
1 tablespoon Honey for tea (contains polyphenols which act as antioxidants. Some studies also show that Honey increases the probiotic properties in the stomach. This helps aid in digestion and boost the immune system.)

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It’s All About the Shoes.

Shoes are an integral and important part of an athletes playing career and training. However 99% of the time the importance of the shoes and how they are cared for are overlooked. Having the proper shoes and using them for there specific sports need are important. The life of a pair of athletic shoes are about 6 months or 500 miles. Externally after this time period the shoes might look good still but internally the cushioning has broken down and on the bottom of the shoe uneve wear and tear has taken place. Just the slightest uneven wear on the bottom of the shoes can put several thousan pounds of pressure on surrounding joints and tendons. Cleats are even a bit trickier to keep at top form. Try not to wear your cleats on hard surfaces, because not only do they wear the cleats unevenly over the life of the cleat they will begin to press on the bottom of the feet and bruise them which could lead to other injuries from over compensation. Other recommendations I have if it is at all possible. Have designated shoes for certain training. For example a basketball player should have a pair of shoes for practice, one for games, and another pair just to shoot around. Same thing here don’t wear your shoes outside of the gym. Put them on when you get in the gym. So this means designate another pair just to wear to the gym. It is the little things and paying attention to detail that can either keep you from injury or put you at risk to be injured. Some other important things I learned in regards to shoes and cleats is take out the insole that comes with the shoes and put a pair in that offers more support and doesn’t break down. Now your feet are just as important as the shoes you wear during athletic competition. Here are a couple of tips for your feet. Make sure your toenails are cut, otherwise they will cut into your toes over time and this will cause misteps and abnormal footplants which again can lead to serious injury. Finally make sure your socks don’t bunch up in your shoes. The reason behind this is that it causes blisters and again can affect foot strikes and running capabilities. Train hard and train smart and take care of your shoes and feet they are pivotal in an athletes performance and the outcome of the game can be decided by them.

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