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Victoria Dorsano
United States
เข้าร่วมเมื่อ 12 ม.ค. 2019
Evidence based health, nutrition & fitness information that you can trust!
My goal is to provide you with the latest, evidence-based health and wellness information to help you move better, feel better and live better.
For feedback or business inquiries, please reach out to:
info@bevictoriouscoaching.com
LEARN MORE
Coaching: www.bevictoriouscoaching.com/
ACL Course: bit.ly/aclsecrets
My goal is to provide you with the latest, evidence-based health and wellness information to help you move better, feel better and live better.
For feedback or business inquiries, please reach out to:
info@bevictoriouscoaching.com
LEARN MORE
Coaching: www.bevictoriouscoaching.com/
ACL Course: bit.ly/aclsecrets
3 tips I wish I knew earlier to avoid injuries in my 20s and 30s
Want to level up your training at home? Check out the new E19 Elliptical Machine from Merach. Get $60 off with code VICTORIA60: shrsl.com/4j6oz
Also available on Amazon: amzn.com/dp/B0CS6P4WWB
Get your own copy of the full guide to stay injury-free here: ►tinyurl.com/weekendwarriorguide
When I say “weekend warrior”? What comes to mind?
You’re probably thinking of that crazy person in the office who you’ve never really seen going to the gym, yet is telling you all about that spartan race they are about to jump into with only 2 weeks notice.
Or your buddy who is salivating at the chance to re-live his HS football glory days at this weekend's upcoming flag football match with the guys despite not having worked out more than 2 times in the past 3 months.
And you’d be right. Those certainly fall in that category of weekend warrior.
And I used to be one of them.
Yes, even though I worked out 5-6 days/week, I still wrecked my body on the weekends by overloading it with new activities, too many hours of sports, and too little recovery.
Because a weekend warrior is truly just someone who may dive into new activities, un-prepared, and tries to “go too hard”.
And 4-5 years ago, that was me. And it got me an ACL rupture, patella fracture, 2 calf tears and a lower back strain all within a year.
But hey, even despite having all those injuries - being someone who likes to constantly be faced with new challenges in a physical capacity and push my body to the limits is just who I am. And maybe you can relate to that.
That’s why I wanted to share 3 top things that I’ve adopted into my life to help me, your crazy weekend warrior friend, to stay injury-free.
And hey, I'm not gonna jinx it, but it has been 4+ years now 🙂
Sign up for our monthly newsletter here! ► tinyurl.com/5dd3d53p
😃 Click here to SUBSCRIBE to my channel!: th-cam.com/users/victoriadorsano
🎥 Produced by Victorious Media LLC
VIDEO GEAR USED:
Canon C70: amzn.to/3yyreV3
Rhode Boom Mic: amzn.to/3ymZumv
Learn more about the ATG/Knees Over Toes Program here: bit.ly/48Ru0Ez
►TIME STAMPS:
0:00 What is a weekend warrior?
1:26 Posterior chain strength training
3:43 Merach's E19 Elliptical
5:15 Building Joint Resilience
8:29 Wearables
10:35 Recap
11:10 A gift for you
------------------------------------------------------------------------------
Sign up for our monthly newsletter here! ► tinyurl.com/5dd3d53p
🎁 Free Gifts for TH-cam Subscribers Only 🎁
[FREE Download] 3-Step Guide to Lose Weight Without Restriction
► tinyurl.com/3-step-method-to-weight-loss
[FREE Masterclass] 5 Steps to Conquer Your Goals
► tinyurl.com/5-day-challenge-to-victory
------------------------------------------------------------------------------
📱 Stay Connected on Social Media 📱
Instagram ► victoria_dorsano
------------------------------------------------------------------------------
Get 1:1 Personal Nutrition & Weight Loss Coaching:
► www.bevictoriouscoaching.com/services 🙌😊
Visit Our Official Website for Exclusive Content
► www.bevictoriouscoaching.com/
Video Production
► trufocusproductions.com/
__________________________________________________________
This description contains affiliate links, which means that if you click on a product link, I may receive a commission. All opinions are my own, and all brands featured represent what I personally like and support.
DISCLAIMER: The information contained in this video should NOT be used as a substitute for the advice of an appropriately qualified and licensed physician or other health care provider. The information provided here is for informational purposes only.
Also available on Amazon: amzn.com/dp/B0CS6P4WWB
Get your own copy of the full guide to stay injury-free here: ►tinyurl.com/weekendwarriorguide
When I say “weekend warrior”? What comes to mind?
You’re probably thinking of that crazy person in the office who you’ve never really seen going to the gym, yet is telling you all about that spartan race they are about to jump into with only 2 weeks notice.
Or your buddy who is salivating at the chance to re-live his HS football glory days at this weekend's upcoming flag football match with the guys despite not having worked out more than 2 times in the past 3 months.
And you’d be right. Those certainly fall in that category of weekend warrior.
And I used to be one of them.
Yes, even though I worked out 5-6 days/week, I still wrecked my body on the weekends by overloading it with new activities, too many hours of sports, and too little recovery.
Because a weekend warrior is truly just someone who may dive into new activities, un-prepared, and tries to “go too hard”.
And 4-5 years ago, that was me. And it got me an ACL rupture, patella fracture, 2 calf tears and a lower back strain all within a year.
But hey, even despite having all those injuries - being someone who likes to constantly be faced with new challenges in a physical capacity and push my body to the limits is just who I am. And maybe you can relate to that.
That’s why I wanted to share 3 top things that I’ve adopted into my life to help me, your crazy weekend warrior friend, to stay injury-free.
And hey, I'm not gonna jinx it, but it has been 4+ years now 🙂
Sign up for our monthly newsletter here! ► tinyurl.com/5dd3d53p
😃 Click here to SUBSCRIBE to my channel!: th-cam.com/users/victoriadorsano
🎥 Produced by Victorious Media LLC
VIDEO GEAR USED:
Canon C70: amzn.to/3yyreV3
Rhode Boom Mic: amzn.to/3ymZumv
Learn more about the ATG/Knees Over Toes Program here: bit.ly/48Ru0Ez
►TIME STAMPS:
0:00 What is a weekend warrior?
1:26 Posterior chain strength training
3:43 Merach's E19 Elliptical
5:15 Building Joint Resilience
8:29 Wearables
10:35 Recap
11:10 A gift for you
------------------------------------------------------------------------------
Sign up for our monthly newsletter here! ► tinyurl.com/5dd3d53p
🎁 Free Gifts for TH-cam Subscribers Only 🎁
[FREE Download] 3-Step Guide to Lose Weight Without Restriction
► tinyurl.com/3-step-method-to-weight-loss
[FREE Masterclass] 5 Steps to Conquer Your Goals
► tinyurl.com/5-day-challenge-to-victory
------------------------------------------------------------------------------
📱 Stay Connected on Social Media 📱
Instagram ► victoria_dorsano
------------------------------------------------------------------------------
Get 1:1 Personal Nutrition & Weight Loss Coaching:
► www.bevictoriouscoaching.com/services 🙌😊
Visit Our Official Website for Exclusive Content
► www.bevictoriouscoaching.com/
Video Production
► trufocusproductions.com/
__________________________________________________________
This description contains affiliate links, which means that if you click on a product link, I may receive a commission. All opinions are my own, and all brands featured represent what I personally like and support.
DISCLAIMER: The information contained in this video should NOT be used as a substitute for the advice of an appropriately qualified and licensed physician or other health care provider. The information provided here is for informational purposes only.
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Had my surgery last week and I feel like shit. I was doing so good in ⚽️ after multiple personal setbacks and things were looking good and it seemed like I would hit a lot of my goals including playing division 1 by next spring. and when I hurt my knee initial signs were that it wasn’t something serious and the season had just ended so I was completely calm but I did get an mri as soon as possible which was around a month after the injury and that’s when they told me I had torn my acl and partially torn my meniscus and I just broke down crying. With that news so many of my goals won’t be met and I was honestly thinking of just not pursuing ⚽️ anymore as in trying to go pro and just recovering and finishing school or just getting job. I felt like and sometimes I still feel like I’ve let my family and friends down bc I rlly had a plan of going pro and just helping them all out even tho it was a super difficult almost impossible to do. And now a week after surgery I just feel so down at times bc I was working so hard training twice a day for the past two years and I had improved so much and I would eat good sleep good do injury prevention consistently and it felt like I was doing everything right yet my knee just gave out on one play and this shit just sucks. Rn I’m just sitting down on the couch typing and I think I’m going to give it a shot and still try to become pro and I just trust god that he’ll get me through this and give me the strength to come back and one day fulfill my dreams
I would have loved to hear why you choose this one over the other under the desk treadmills.
Thank youu for this, very helpful 👌🏼
Really nervous getting my acl replaced in a week I just hope I can run again one day, you don’t know how bad you want to move around till you can’t
Health system is broken,,socialized medical will be a huge proponent of not this election but in 4 years. Its inevitable. Insurance will become only for the top 1% and the rest like norway and sweden. Mark my words.. medical is worst off than s.s. and working behind the scenes at one of the top hospitals, its getting ready to implode, real close.
My anorexia needed this
I want to start training with these sled exercises but i can't seem to find that sled anywhere, not even on their website. Where can i get a similar sled?
Who suggests alternating heat and ice anymore? I used to have great luck with this technic for getting me warmed up again after icing.
Have you tried this technique with your ACL recovery?
ATG has programs for jumping, running and muscle building. Have you tried those?
ACL injuries are not fun 😂
I cried watching this and I can’t imagine how my next year is going to be. Thanks for sharing and I hope I can get through this with the same strength and resilience as you did! Much love ❤️
Thanks Victoria! Your presentation was on point for getting people to know what this racket is all about. I like how you gave us options!! I've never had to buy "health" insurance after becoming an adult. But later on after finding out how corrupt the US medical system is I ended up dropping the idea thinking there was nothing good. After getting married, I've seen the things that could happen to your spouse and how ridiculously high these med bills can be.
The Powell raise saved my weak shoulders forever. Personally I prefer doing them with a controlled 1-2 second contraction, and 3 to 5 seconds during the negative portion to strengthen my rear and mid delt tendons. You can also try the Powell raises standing with a cable or a band. In my own experience, slow negatives with full range of motion are key to hit those tendons and gain strength and flexibility.
I have the exact opposite experience. Whenever i screw up my body with heavy lifting, i use atg movements as a source of PT programming and i always see results almost immediately.
Good stuff. Having been a journalism major and now working in the healthcare field. I also don’t see things as black and white. Almost everything is gray. Looking forward to seeing what you do in the future.
Appreciate the comment. Thank you 🙏
Thank you sooo much for taking the time to make and post this!
🙏🙏
Commenting and liking just to support the fight against misinformation 🥲
Appreciate you 🙏
Hello and thanks for your video. It’s 4am in the morning for me I’m literally a week away from my ACL surgery and I’m very anxious. I had a rough day with pain in my leg hence woken at 4am reaching for painkillers . I’m also anxious and nervous about the recovery process. I’ve been off work already trying to prepare for operation and strength training. I’m not an athlete like you however trying to work on my physical fitness prior I’m proud of what I’ve done so far. I’ve literally moved intestate to be back with family a week ago due to knowing I need my support and family (I’m 56 and a widow) so I’ve moved in with my daughter instead of living in my own I understand this process is going to be long and emotional and I’m so grateful that I’ve come across your video which I’ll keep to focus on when I’m in my low day’s moving forward. I’m also going to ensure to focus on eating well and protein as I know we have to keep our muscles strong. Thank you for the encouragement and your personal support to us all. I’ll try to fall off to sleep now hoping to rest well and have positive energy for tomorrow and next Tuesday day of surgery. Thank you Tania
Wishing you a smooth recovery process, Tania! You’ve got this. Just take one moment at a time, and continue to find ways to bring yourself to the present moment and not look too far ahead. 🙏
that must have been so hard for you to forgive given it was caused by someone else. how did you manage that emotionally?
It was definitely hard - there were moments of anger that bubbled up. But I kept reminding myself that getting injured by another player is part of the territory that comes with any sport. It’s never something another player wishes to cause someone, but it does happen- and being angry wasn’t hurting anyone other than myself. So I just focused on allowing those feelings to pass and moving to acceptance over time ❤️
Finally, someone is talking about posterior strength training! It is vital to avoid knee injuries, especially after ACL surgery. Thanks Victoria, love your content as always 🥰
Thanks for your support! 🙏
Great advice, as always. Mentioning the different types of fatigue was awesome. We tend to think of only local muscle fatigue. We forget about local connective tissue fatigue, bone fatigue, systemic central nervous system fatigue, psychological fatigue, hormonal fatigue, etc. Very informational, as always.
great
Thanks for sharing great tips!🙌
🙌💪
Thank you so much for sharing! I absolutely need to implement some of these ideas ti build up my ligament resilience. I'm a huge fan of the ATG program as well!😀
You’re welcome!
Good advice, thanks!
🙏
Great advice and you’ve come to very healthy resolutions from your experiences to share. Very few people do that. The tough mudder is not that bad though. Neither very tough nor very mudder and you barely feel the shock from the electrical wire. But the arctic enema was no joke. You jump into a giant debris box filled with ice water and then swim under a barrier, fully submerging into 32 degree water. It’s like eating a whole boat of ice cream and getting kicked in the nuts! 🥶
What is your height and weight ???
You are looking so strong
I’m 3 weeks post-ACL and meniscus surgery and so far the progress has been pretty good and according to the Ortho’s protocol. Physio 3x a week and I make sure I do the exercises in between physio sessions as well (and rest when I need to! 😅) Manage to get full extension by end of week 2 and now at 50 degrees flexion in week 3. I totally get you when it comes to persevering especially on days when everything feels so stiff and you feel like you’ve taken 2 steps back. Thank you so much! Your ACL videos have been Godsend!
full flexion in just two weeks?? how its sooo painful to bend , am 2 weeks post op i can bend only 100 degrees
@@nekoochann1 full extension in 2 weeks. A lot of heel props and letting gravity do the work. Super uncomfortable but resulted in a lot of progress for my extension 😊 i would do them for 15 minutes a couple of times throughout the day outside of physio sessions In terms of flexion I’m only up to 90 degrees at 4 weeks. Still a lot of tightness so I have my good and bad days. I have a medial meniscus repair as well so will only maintain 90 degrees flexion for now until about week 8 based on my surgeon’s protocol Hang in there! You can do it! All the best!!! 💪🏼💪🏼💪🏼
Hello, I am curious did you experience any “Charley horse” or muscle spasms in the thigh area? If so, what did you do for the pain? I had ACL surgery 3 weeks ago, and these muscle spasms just started 3 days ago and they’re worse than the surgery all together.
Extremely helpful! I found you through your dental coverage video…that was a game changer…took notes throughout…this video was so easy to follow, with a wealth of knowledge…I am subscribed…ty and much success!💫
So happy you found it helpful!! 🙏
Cannot thank you enough for!🙏🏽
Since 18 months I have tendonitis in my knee from too much running. Just bought the zero book. What program would you suggest for my purpose?
What barbell and weight plates are you using?
Is this #add bc those have a high amount of calories and sugar, and personally me and people I know have avoided them for that reason
Nope. They are actually very low in calories for a high-protein bar and have very little sugar. Only 1g
@@VictoriaDorsano 200 kcal is almost the amount of a lunch so as a snack I think its soo much. You could get the same amount of protein from other lower calorie sources..
Im 4 week in acl n meniscus surgery...and i attained 90° flexion 2 weeks back and after that i started walking and now i cant even bend my knee to 45°
😭😭really??am 2 weeks post op i can bend 100 degrees
@@nekoochann1 nah...now everything is fine...
Thank you for this, the subject is not well covered at all, so the information here is very well researched and useful.
So glad to hear it was helpful :)
I notice my food sensitivity test said I can eat egg yolk but not egg white lol. The test also came with a digestive test and I was low on a few enzymes and probiotics
Actually, that can be true. I'm one example.
This is interesting, though I'm not a fan of leaning away from something because "it leads to unhealthy behaviors". Human reaction to data shouldn't be a consideration for the data. I think they might be a decent indicator to get leads of foods to at least experiment with to see if there actually is an inflamation. I'm not sure if these tests should be -banned-, but maybe should not be labeled as a "allergy test" and should be required to disclose the details of what they actually do.
Great info, learned a lot! Thank you for postIng.
Glad you enjoyed it! 🙏
Incredibly helpful, thank you 🙏
You’re welcome!
❤❤
Just saw the end of your video I have my incrediwear sleeve on now leaving the gym lol
😎
Just was diagnosed with a high grade acl tear and a torn miniscus. I’m a very active almost 37 year old I coach my son and he relies on me so yeah this is a terrible feeling. Looking forward to rehabbing
Same age and damage. I feel you man. Hopefully it'll get better soon
@@Alessi_Adore appointment today to discuss surgery I’m ready!
@@justinpetruzzelli4554 🤞🏻 fingers crossed
I also use coffee enemas, tea enemas, and water enemas for detoxing and parasite cleansing.
Its been 200 ish days since i tore my acl, surgery in just over a month wish me luck im super scared
Good luck 🤞🏻 🍀🍀
Best of luck!! You’ve got this!
Hey it’s been 9 months since my Acl surgery. Almost everything is back to normal but the only thing that’s really bothering me is when i bear my full weight on the fully extended knee it hurts. Do you have any idea what this could be?
K dot 🎉
I need this for the volleyball program. Just wanna see what ezcercises are in it
It’s only meant to make your knees stronger not a whole body routine. Maintenance
They have programs for whole body as well!
I'm so confused now. My functional provider had me take the food sensitivity test. It showed high levels of IgG response to all dairy except camel milk and eggs, along with things like watermelon and honey. She had me eliminate these foods based on the results and begin probiotics, prebiotics, and a GI detox to take care of H. Pylori, strep, staph, and to balance my gut bacteria. She said that the goal is to get my stomach to heal and produce digestive enzymes again so i can add those foods back. If IgG is a memory response that indicates a better tolerance, why didn't I get high levels for things like chicken or beef, and other foods that are staples of my diet like rice?
Hi, I feel the same I torn my acl 18 months ago and I feel like I'm stock now I have more swelling than last year, and I don't understand why. I want to go see my surgery doc again to see maybe take MRI to see if anything is wrong on inside. I'm very frustrated now I can't play soccer as much as I wanted to, and I can't get my knee straight when walking a lot of days now. I feel I was better 12 months after surgery than now.