Louise's long Awaited Return To Running
In December 2018 I suffered the worst injury of my life when out on a run. I swung round a branch it gave and I slipped. It resulted in a stress fracture in my pubic bone that left me in extreme agony, unable to walk properly, without limping and in a great deal of pain and affected me mentally. I was unable to do anything besides rest...ughhh!!! It came as a real wake up call to me that I needed to really make a change, something I have known for a long time but never done anything about. I have always done hours and hours of different cardio and loved my running and swimming but never got the results I wanted. My stamina and fitness was up there but my shape and strength most certainly wasn't!
Six months on, after lots of physio apts, x-rays and scans and being given the all clear to train again my husband surprised me with the best present ever. He had bought me a block of PT sessions with Keith. I was nervous and anxious about what was in store but really shouldn't have been. My first session included postural analysis and gently learning different techniques and stretches just to see what my leg was capable of. I also need to add that I was so desperate to find out what was wrong with me that we went privately only to be told by the consultant that it was hamstring and the MRI I later had showed it clearly wasn't.
Keith is the only person (and there have been numerous highly paid professionals) to actually understand and explain to me how the injury occurred and know how to train and make it stronger without aggravating it. Before I knew it the pain was disappearing and my legs were growing stronger than they had ever felt before. After 5 months I gradually progressed back into running and soon surpassed where I was before the Injury.
Sarah's Life Changing Year
At the beginning of last year I probably hadn’t owned a pair of trainers for over 30 years. Although I walked a lot and enjoyed a fairly active life, health and fitness to me were just a case of desperately trying to stick to a magic number on the scales. A number I rarely achieved consistently and which involved miserable dieting practices from which the results could never be sustained. I had made one huge change however. Now in my late 40s and with several nagging health issues, I finally gave myself the precious gift of giving up smoking.
Walking then became even more of a pleasure, with every mouthful of fresh air I breathed into my lungs my elation grew. I found myself imagining what it would be like to run the cliffs or the lanes. Could I be a person like that? All healthy and running with my dog to the sea? One of my friends who loves fitness in all forms suggested I try the Couch to 5k. From the very first run I completed on a beautiful morning in early summer, I have not looked back. My whole persona changed and I felt a confidence and happiness within myself that I haven’t felt since I was a child. The same friend, seeing just how much I was getting out of running, suggested I come with her and her daughters to their group workshop at the FARM. Swallowing down my nerves I said I’d love to, but running on your own is very different to being in a group with really fit people and I felt a little daunted by the prospect. FARM (formerly fitness wild) has a huge and positive following in our community however and I knew right from that first session it was going to be something I’d love. With a wide variety of challenges and equipment that first hour flew by and the sense of achievement and well being in myself and all the participants was palpable. Tanya and Keith were quietly brilliant and before long I had begun to pick up technique and terminology and even more confidence.
This whole life change was of course, now set against the backdrop of the global Covid-19 pandemic. As FARM is an outdoor gym we were able to continue with our sessions. This became a real lifeline to me, keeping me focussed and positive during what has been a very challenging time for us all. I could ask for advice with my running and I increased my attendance to two sessions a week, braving going on my own with a group I didn’t know. Needless to say, they were wonderful and inspiring too and it was great for me. My strength grew.
On the several occasions we have been completely locked down the FARM provided ‘Stronger Together’, a series of live and recorded workouts to keep us all going in our isolation. My lockdown experience has been infinitely improved by these sessions. Meeting up on Zoom twice or three times a week and following challenging and varied workouts that leave me really sweaty and feeling victorious, will be something I shall look back on from this time with real pleasure. The Stronger Together Facebook page has been a warm and often humorous source of comfort and support throughout.
Of course, as with everything, some weeks and months are better than others and I lose momentum just the same as anyone can when times are difficult. What I do have now though, thanks to the FARM Family, is a whole new set of positive ways to deal with times that I find difficult. This has made a huge difference not just to my physical health but my mental health too. I now know I am capable of so many things that make my life better and I know I can access them through the FARM.
If I were the woman I was at the start of last year, the one who didn’t own a pair of trainers, watching the woman I am now enjoying tough workouts and 5-10k plus runs , I would have been in awe of her. I’m glad the woman last year listened to a friend, bought herself a pair of second hand trainers off eBay and gave herself the chance. And I’m glad I’ve found a whole new and positive part of my life to enjoy with Tanya and Keith and the FARM community.
Sarah Stephens
Jeremy Rediscovering His Buzz For Training.
Jame's Return from Injury and Preparation For The World Enduro Series
In March 2019 while competing in the SouthWest Enduro Championships I managed to fall off my Mountain Bike and break my elbow, I had displaced the radial head along with an associated coronoid process fracture.
At first it seemed like it would be a quick recovery but over the next 6 weeks it became clear that this would be a long process, I had limited extension of my elbow the max I could straighten it was 55 degrees from straight.
I started with 3 times a week physio along with daily exercises, the physio would help but over the next 24 hours the elbow would retract back to its bent position; I was then referred for surgery.
In the mean time it was suggested to me that maybe it would be worth seeing Keith Jacka,
Our first session involved a full body MOT looking at my range of movement and posture, this actually highlighted in the 2 1/2 months since my injury I was “protecting” my injured elbow by pulling it in to my body which had a knock on effect to my shoulders, hips and neck.
We set out a plan to realign my posture over the coming weeks.
We then moved on to dealing with my bent elbow, with the plan over the coming weeks/months being to stabilise my shoulder, so that we could lock my arm in place and focus on strengthening my ability to extend the elbow. We developed my back/ shoulders through isolated exercises and big compound lifts like the Deadlift, Romanian Deadlift, and sadly more pull ups than I care to remember! It was obvious that Keith had spent a lot of his time figuring out exactly what would be the most efficient way of helping with my injury.
I was really surprised when after a hard session we would measure the angle of my elbow and would have seen it move 5-10 degrees.
Mentally this was a big lift, having spent a lifetime playing sport sometimes to a high level, it had been really hard to then not even been able to do a single press-up on my knees! Over the coming months my elbow slowly extended from its locked position.
Every session with either Keith or Tanya started with a High Intensity Cardio then switched to focusing on 2-3 muscle groups, I could now extend my elbow to around 28 degrees from straight, this made a massive difference to my everyday life, before where putting on something as simple as a t-shirt took effort it now became a subconscious task which we all take for granted;
Our training changed and we focused on training for the Enduro World Series, which is a Mountain bike series staged around the world, having turned 40 it seemed perfect timing to compete on the series and actually be one of the youngest in my category!!
The training with Keith and Tanya has been to the highest standard, I can’t recommend them enough. Recovering from an injury, wanting to get in shape, or looking for an edge in your chosen sport, they would be the first people I would turn to.
Arabella's 2 Knee Replacements and Battling An Autoimmune Desease
3 1/2 years ago, I had just undergone two knee replacements and was in remission with an autoimmune condition named Graves Hyperthyroidism. After the operations I approached Keith to ask whether he’d consider taking me on as a rehabilitation project. I wasn’t certain what could be done, or whether what I was asking was possible.
My needs were complex. I’d had many years of Autoimmune Thyroid problems, culminating in wasted muscle and severely compromised joints. My Autoimmune condition is now naturally managed, and has been in remission for almost three years, and In February this year, I had total, and uni compartmental (partial) knee replacements. I consequently really needed to relearn how to move correctly, improve posture and flexibility, and rebuild muscle and strength that had been absent for many years. A tall order indeed.
After twelve months we reached and passed a new milestone.
I joined one of the group workshops run by Keith at the farm headquarters. We were a group of eleven, which worked well, and did a circuit of half a dozen or so different work stations.
I was absolutely amazed and in disbelief that I managed to stay the course until the end, albeit Keith modifying a couple of the exercises to take the strain off the knees. He also carefully monitored me to make sure that I was alright to proceed.
This achievement was a new goal reached in the recovery process. Having worked one to one for nearly a year, I was now able to pretty much hold my own in a group session.
My stamina was good, and the muscles were there to achieve the tasks.
I can’t tell you how unbelievably good it made me feel. I had a whole new life back, for which I’m incredibly grateful.
I am now well into year four of training with Kieth and Tanya at the farm and the last three years have helped me to realize that with the right help and expertise, anything is possible. It has also highlighted the importance of being, and remaining in good shape as I get older.
The lockdown was a good indicator of how far I’ve actually come over the last few years, in that, when we commenced training again in June, I was able to come back in at a good level of fitness. It showed that all the hard work has been worth it, and paid dividends in terms of energy and ability to move freely and with strength and confidence.
The most amusing thing is that I really look forward to training in a way that I would have shuddered at the thought of years ago!
It’s a testament to the patience and expertise with which Keith and Tanya have moved me forward, and continue to do so.
When I first started, I imagined that training might give me a little more movement, and help with rebuilding my muscles. Well, it’s been all that and more! I’m so thankful, and so chuffed too!
Long may it continue.
Jake's Rehabilitation Process After A Head On Road Traffic Accident
In January 2019, I was involved in a head-on collision which left me with multiple injuries. I fractured the talus bone in both of my ankles, as well and fracturing my thumb. The fractures to my ankles were a result of me pushing down hard on the brake and clutch at the point of impact. I was air-lifted to Treliske Hospital where I underwent open reduction and internal fixation surgery on my right ankle. I was completely bedridden and was told not to put any weight on my right ankle for 6-8 weeks.
My rehab was a slow process to begin with. There were a number of daily exercises which I undertook to increase the range of movement in both ankles and slowly but surely was able to walk a few steps. My rehab was further complicated due to that fact that I suffer from cerebral palsy (CP). I have tried not to let CP effect my life and have worked hard in the past to overcome my physical disabilities.
Towards the end of May 2019 I was referred to Keith by the Neurological Physiotherapy Practice in Helston. I wasn’t too sure what to expect at first and was a bit nervous about overdoing it physically and causing further damage to my ankles.
Keith was amazing from the word go. One of the first things he did was give me the confidence to put a considerable amount of weight through my ankles. We then progressed from there. Keith is amazing at explaining his ideas and implementing them to get the desired results. With me, we put a great deal of focus on increasing the extension of my hips. Due to my CP and the way a walk, I was putting a lot of unnecessary pressure through my ankles. Keith and I worked on a variety of movements to create further hip extension to enable me to walk in a more upright manner. Each week we worked together to improve the strength of my legs and my core until I was achieving things I would never have dreamed of.
Keith’s personal training knowledge is second to none and this was really put to the test with my CP. I often found certain movements very tricky to undertake due to poor balance or instability of joints. Keith was always able to come up with a workaround, slightly changing the movement or exercise in order to achieve the desired outcome.
The progress we made was staggering. Not only did I really enjoy my training but I was feeling physically fit and the pain in my ankles was much reduced. In January 2020, I went to meet the surgeon who undertook the work on my ankle to see how he thought I was progressing. He was amazed at the extent on my recovery and attributed a lot of it to the work Keith and I had put in.
Almost 2 years on from the accident I have stopped my 1 to 1 sessions with Keith. However, Keith has given me the confidence and ability to attend the Fitness Wild group sessions. These sessions are essential to maintaining my physical fitness and strength of my ankles.
I can not recommend Keith enough. If you are suffering from an injury and are unsure whether training at the F.A.R.M is the right choice for you, then I urge you to start training there you will not be disappointed at the results.
Tommy's Sidelining Back Injury and The Come Back Season With Redruth RFC
I play for Redruth and Cornwall as a prop. In 2017 I was suffering with lower back pain and sciatica pain down my leg. I was struggling to play rugby and work. My rugby club physiotherapist was just about getting me through the games each week.
I knew I couldn’t carry on like this so I had an MRI and a CT scan on my lower back. These showed that I had 2 stress fractures on my L5 vertebrae alongside bulging discs.
After receiving this news I went to see a few different specialists to get advice with what route to go down. It was an unusual injury for someone of my age, they said that some time off rugby is an absolute must to ensure it doesn’t get worst and to ensure the stress fractures heal. It was said on a number of occasions that it might be a smart move to knock my rugby career on the head now. I was so gutted to hear this as I enjoyed my rugby far too much to finish playing at the age of just 21.
After some time off my pain had started to ease, I approached Keith and he said he was happy to work with me and hopefully get me back playing. This was great news and it gave me something to work towards. We started off very slowly, using little to no load, making sure my technique/ form was always correct, with the right muscles activating, doing the right jobs at the right time.
Through building an understanding of how my body moved and supported itself we then went on to strengthen my back, my core, my legs and ensure my glutes/ hips were firing and always doing their job correctly. All of this helped take the strain off my back and prepared me to return to rugby training.
In 2019 I returned to pre season training at Redruth. I kept having sessions with Keith throughout and felt myself getting fitter and stronger and my confidence growing with every week.
In September 2019 I played for Redruth 1st team again for the first time in over 2 years. This was a day that at times during my injury I thought was never going to happen. It was such a great feeling.
As the season went on my confidence and strength just kept growing and it wasn’t long before it felt like I had never been away. I capped off what felt like a great season by being picked in the national league 2 team of the year. After 2 years off to come back and be awarded this honor was so rewarding and the icing on the cake after a long return back to the game.
I wouldn’t have done this without Keith's hard work, knowledge, support and desire to get me back playing. I am still training at the farm now. Keith is very professional with what he does, I find him very enthusiastic, encouraging and easy to approach and his training facilities are second to none, I would recommend the farm to anyone.
Sam's Return To The Sport's She Loves.
I’ve always loved my Sport and being active. It helps me feel good about myself both physically and mentally. In fact, Sport is my life and without it I struggle.
Being active will unfortunately leave you open to accidents and injury. I’ve had my fair share of these! Over the past 7 years I have had to injure three hip operations and an ACL tear in my left knee which required two further operations. I always persevered with my physio and worked hard to get back on track. It was hard work and mentally at that time I really struggled. When confronted with lower back pain I was once again looking at surgery. It was another blow to my rehab. Thankfully though my physio was on the ball and the conversation I had with him was to literally change my life. I either had to have another operation or get fit! I took the fitness option.
I met with Keith over 2 years ago and I’m so glad I did. I was out of shape, lacking in confidence and generally feeling rubbish about myself. I couldn’t run, jump or hop, the basic skills we’re taught from a young age! Keith reassured me that I could get back to doing what I loved, keeping fit, rowing and netball. To be honest I couldn’t see it, but he had confidence in me.
I ended up signing up to regular PT sessions every week at the farm. Keith was friendly, approachable and extremely knowledgeable. Each session was tailored for my needs and at the end, despite the sweat and aches, I always had a great feeling that I had achieved something. My confidence started to grow, and I soon felt like I could join in the group sessions which were well distributed throughout the week. Here I was introduced to Tanya who works alongside Keith. I can honestly say every fitness session is different and it works your whole body. There is a mixture of equipment that you can use along with bodyweight exercises. As all sessions are different, you never get bored, and you are always challenging yourself. Over the past two years I have met many people who I now regard as my friends, I love attending my fitness sessions.
I’m proud to say that I’m now in a much happier place. I am now able to go for a run, do squat jumps, row in the gig and I have finally fulfilled my dream of playing netball alongside my daughters. My journey back to fitness has also inspired me to look at a change of career. I’m a qualified teacher but due to redundancy I had to look for alternative work. Knowing what an impact Keith and Tanya have had on my life, I have recently completed my Level 2 Fitness Instructor course and I’m currently studying for my Level 3 in Personal Training. I never thought something good would come out of being injured but it looks like it has! I would never be in this position if it wasn’t for the help of Keith and Tanya. They have kept me motivated, inspired me and I feel my body is back fitter than ever. Thank you, I’ll be forever grateful!
Rodger's Inspiring Group Workshops Transformation
Back in February 2019 I had a health check at my GP surgery. I thought I was reasonably fit and not overweight, as I play racquetball, mountain bike and surf regularly, but the doctor said I should lose weight as my cholesterol level was too high. At the time I was 87.5kg. I’d been going to Keith’s Workshops on an irregular basis for a while, but I started going more frequently, and also began to make use of his nutritional advice. As a result, over the next 12 months or so my weight dropped to around 75kg, I lost two inches around my waist, and my cholesterol level came down to within the recommended levels. My general fitness level, strength and flexibility is much improved. Keith has also shown me some simple exercises to help with a shoulder injury. The regulars at the Workshops are a great group of people and Keith and Tania work hard at making the sessions interesting, and as fun as a tough whole body workout can be. I’d definitely recommend them to anyone!
Jess's New Years Resolution
Sophie's Pilgrimage to Ladakh
I came to see Keith and Tanya before making a pilgrimage to Ladakh, to prepare for 2 treks which were part of the journey.
I travelled with 4 friends and a trekking crew including two Tibetan horseman, and a team from Sikkim. The first difficult ascent was to Urgyen Dzong, a small hermitage or ‘Gom-pa' in a high and hidden valley, near Pokhar. My Buddhist meditation teacher had spent time there in the ’80’s, with a Tibetan Lama who was a refugee from Tibet following the Chinese occupation. Khamtag Rinpoche restored the Gom-pa during the ’60’s which had been built in the valley beside a sacred cave of Padmasambhava, the ‘Lotus Born One.’ Padmasambhava, also known as Guru Rinpoche, is said to have meditated in the cave for 7 months on his way from Oddiyan, in Pakistan, to Tibet in the 8th century, at the invitation of the Tibetan king.
Reaching the pass - where traditionally prayer flags are hung - and seeing the hermitage for the first time having heard descriptions of it for over 25 years, was a fantastic moment! The group travelled to different caves of Yogins and monasteries in between making two treks, the first of which took 8 days, with a climb up the glacier over the Parang la at 5000 meters on the 6th day. Leh, the capital of Ladakh is at 3,500 meters and generally walking took place over mountainous terrain between 4,000 and 4,800 meters.
Training at the F.A.R.M made all the difference to this otherwise inexperienced trekker who has never climbed before! ‘ I am extremely grateful to Keith and Tanya for all their support, enthusiasm and kindness, both before leaving for Ladakh and since coming home. As a 57 year old mum, my fitness has improved enormously and with it my sense of wellbeing and confidence. I Thank them both with all my heart for all their skill and help!
Rachel's Knee Injury That Led To A New Love For Weightlifting
Four years ago I decided to give the group workshops a try. Keith had always taken the time, when delivering veg, to suggest some exercises for a frustrating re-occurring knee problem I had developed from running. I had never even thought about lifting weights so had no confidence and zero knowledge.
Keith was fantastic and ensured that I always knew the correct form and would take the time to fully explain every move. After a few sessions I decided to invest in some 1-2-1 sessions to put the fundamentals in place and enable me to target undeveloped and weaker areas for a strong and functional frame. I did this alongside attending the group sessions.
Now my strength training is my main priority as the benefits far out way ‘just running’. I have also joined Keith’s Online Kickstart Programmes which have been beneficial in learning about nutrition (how to fuel and re-fuel) and listening to your body (why rest days are SO important). There’s no ‘gimmicky’ diets or counting calories!
More recently Keith and Tanya have kept us motivated and moving during the three lockdowns with daily posts, suggested workouts, nutrition advice, zoom classes and ensuring that we’re all in it together (no easy task!)
Keith and Tanya’s knowledge and expertise are first class, highly motivating and all encompassing for all ages and abilities.
I look forward to starting my fifth year and hope training shows my teenage daughters the benefits of being strong and active.