How to Build Fitness when you have Sarcoidosis

With David Zetts, Dr. Richard Harris, and Josh Polito

David Zetts is a master trainer and fitness teacher. He has helped hundreds of busy referees get fit while balancing a busy, complicated life. He is joined by Dr. Richard Harris, a sarcoidosis expert, as they answer questions and give you a great plan to build the appropriate level of fitness and improve your health. Toward the end of the webinar, Josh Polito, a current sarcoid patient, shares his fitness journey and his amazing goal of completing a half-Ironman in September.

Notes:

Favorite Quotes

-Shop around the outside of the store

-When your muscles are stronger, your heart and your lungs don’t have to work so hard

-Josh: When you have a good day, capitalize on it. Rest on the bad days

-Food is Fuel and Motion is Lotion

-Dr. Harris: Instead of asking what Can’t I do, ask what can I do

-Dr. Harris: Have a schedule, but stay flexible

-5 workout rule: 3 OKs, 1 terrible, 1 superman

-Dr. Harris: Schedule a rest before you need a rest. 3 weeks on, 1-week rest

-The Best Exercise for sarcoidosis is….the one that you will do

10 Things to Avoid

1. Going on a Diet

1. Look for long-term consistency

2. Taking Diet Pills

3. Eliminating whole food groups entirely (Macronutrients)

1. Fats, Proteins, Carbs

2. Have a fitness professional on your team as well as your doctor

3. 80/20 rule for healthy foods

4. Focusing on “Meal Timing” (Intermittent Fasting)

5. Working out until you puke! (or SOB, Pain, or other adverse symptoms)

6. Doing Excessive Cardio (or ONLY cardio)

7. Only training muscles instead of movements

1. 80/20 rule. 80% compound (multiple muscle groups) movements

8. CrossFit

9. Living in the gym

1. Plan no more than 3 days a week in the gym

2. Sleep is essential, along with nutrition

10. Eating Nothing

4 Keys to Look and Feel Great with Sarcoidosis

1. Follow a program specific to YOU ( and that your doctor can get behind)

2. Prioritize your Regeneration

1. Regeneration is literally what your body is doing

2. Sleep 7-9 hours a night

3. Simplify your nutrition

4. Get Help (Work Smarter, not harder)

Bonus

“Couch to 5k” secrets to success

Guidelines for 2-3 day/week Gym or home training regimen to prepare

Mobility (5-10 mins)

Speed (5-10 mins) (explosive movements, box jumps)

Strength (25-35 mins) (increase 5-10% each week)

Conditioning (5-15 mins) (specific to your goal, run for 5K, Walk for 1k)