Simply Not Easy: Recent Episodes
Nick Davis
Welcome to the Simply Not Easy podcast with Nick Davis. This podcast is about simple action steps to better the journey of your life, as I look to better the journey of my own. Join me as I delve into the subtle and essential difference between simple and easy. As a doctor of physical therapy, food junkie, nature lover, mindset and exercise enthusiast, I share my own path to fulfillment with you as I develop it.
When ya know, ya know. This group of people I was a part of has been filled with strong connections and so many memories. The kind of brother and sisterhood that everyone should experience in some way shape or form. Good times, great people, pure joy.
An analogy I came up with while training with some good friends continues to provide an interesting framework for working out and movement practices. Comparing still images and videos to static exercise capacities and dynamic sport performance. Like all good thought tools, time to play with it and explore.
When a declaration of intention is made and backed up by every ounce of power you have.... That is an incredible power of human will. When it belongs to you, charge on. When it doesn't and it's for a battle worth fighting, provide that strong hand of assistance for better leverage. This one had be pumped up!
The mind is a very curious thing. Many of our thought patterns are habitual and can lead us down dangerously shallow roads if unexamined. This happened recently to me. Sending out my reflection and a reminder to stay alert and alive to how our thoughts hinder or help our ability to thrive.
Having the privilege to either learn from a skilled and seasoned mentor or to be one yourself is an extremely fruitful pathway. When both are effectively combined, progress and fulfillment have immense certainty when expressed within something you enjoy.
Reflecting on a recent realization I had. This is one to continue to ponder over time. Self doubt is an Illusion.
A happy mistake, or maybe they're called accidents. They can be good. Thankfully I didn't have the big one, haha. Rather I stumbled upon an opportunity to shift my focus in an unexpected situation - a situation I otherwise wouldn't have sought out. Always lessons to be learned and joys to experience.
We hear it all the time. You are the average of the 5 people you spend the most time with. Time to take this a layer deeper.
What rock do you throw that makes the biggest splash? What action do you take that has the most significant effect? In this episode we draw on philosophy from the 80-20 rule, The One Thing, and the late legendary coach John Wooden. With my own personalized spin, of course.
In the world of physical therapy there are groups of clinicians that are either gun-ho for hands on joint moving/pushing and those who spend very little time there that report it's minimal utility. The balance is often in the middle. It can be extremely effective when used as an adjunct in the right situation for the right reason. As long as all things lead to better movement. I'm a huge fan of having options. Not training a skill, to not have confidence in its application, is not reason enough to not do it. If you choose not to, no worries, as long as there is a clinically minded reason based on the patient to back it up.
Let freedom ring loud and clear. May we never forget those to sacrificed to make it possible. God Bless America.
I had a recent privilege of learning from a combined group of a physiatrist, pain management MD, and a spinal surgeon. All three of these professionals brought great experience and insights, was fantastic to hear how essential they viewed good physical therapy to be. The principles of the relationships I speak about can be applied for success in any feild. A trademark of excellence that should be a standard of care.
My thoughts and reflections on a recent reading, Siddhartha by Hermann Hesse. Here is my favorite quote from spending time in its pages: 'You search far too much, that in all that searching you don't find time for finding'
Strength Ain't Daily Life. At least for the large majority of us. We need strength to live a wholesome life with our normal activities. However, daily tasks usually don't allow us to strengthen ourselves enough to make a meaningful change, or even to maintain our current capacity.
It was an awesome weekend taking a scoliosis course from Kellie Grimes. To say that this experience only brought the tip of the iceberg into view would be an understatement. It left me hungry and excited for far more.
Our deepest gratitude and reverence to those who paid the ultimate price, who gave the ultimate sacrifice.
The subtle difference may effect your level of success, depending upon how you define success. Only one provides the opportunity toward fulfillment. The choice is, and will continue to be, yours.
Happy Mothers day to everyone out there. In thinking of some of my physical therapy mentors I'm drawn to how they've consistently invested in their growth throughout their career. Not just in the early years either, continually. These guides showcase aspects that I aspire to have in the future. Yet, they are all so different.
In the medical setting what happens when someone comes into an appointment with a single specific concern that exists in a single specific area? A sigh of relief from the medical practitioner of course. What happens when the pain is unclear, behaves strangely, and in a multitude of locations. I approach this delema from the physical therapy perspective.
Sharing part of a case about a patient with chronic misunderstood pain. This was a fun one for me. 'Make everything as simple as possible, but not simpler' - Einstein
The analogy of a spider web is well suited to growth and networking opportunities. As always, there are far more than a single spider or web in a forest. Each have their advantages. Diversity may be a friend in this area.
It's the same, but different, but how different really? I highlight a physical therapy case of a future high caliber essential worker with a new onset of back pain and delve into the management strategies used.
Far more of a question to ponder than facts to be told. A question I was asked to reflect on by one of my mentors early in my career. One I still reflect on and refine. I share my journey, so far, in searching an answer than resonates with me. This applies to far more than physical therapy, the health field, or any given career. Ask this question of yourself for any given role you fill. Your answers will provide great insight.
There are many effective motivating tools to lead us to better action. Don't mistake those tools for the desire itself or the deeper meaning behind the desire.
It feels great to be back. Everything has a season, flow within that season without forcing a damn thing. The passion will come without having to make things grueling and giving yourself unneccesary resistance. I'm changing this podcast up going forward in a way that will better serve my growth.
Every season has a reason. Breaks aren't bad. Time for me to get after this OCS! What are you getting after? Purposeful Adaptation.
Who you actively choose to learn from, at any stage of your life, will have a profound impact. Make sure they are someone worth pursuing. Not only for who they are today, but for who they are becoming. If your mentor isn't learning themselves, then you done messed up and made a poor life choice.
When are we cool with having asymmetries, when is it a metric of needed progress, and when is it desired? We take a look at one way of judging these thoughts in the contexts of our workouts and repeated movement patterns.
Too many diets, fads, and trends lack the key ingredient: sustainability. I'm all for grit, determination, and discipline. I'm also a huge supporter of efficient consistent behaviour changes to make us better. Good results don't always need momentous changes. Stay true to you.
We take an intro skim of the topic of Scoliosis. What it is, what can we expect, and what we can control. Yes, it does have a large muscular influence. We also mention a few inspiring athletes who share the diagnosis who continue to redefine possible.
The Tampa Bay Buccaneers became not only the first NFL team to play in their home stadium for the Superbowl, but to win it as well as they beat out the defending champion Kansas City Chiefs 31-9. They held both, Mahomes, and the entire team to not scoring a touchdown the entire game. No doubt Patrick Mahomes has a full and incredible career ahead of him, but the current champ Tom Brady (7 time Super Bowl winning GOAT) said we're not passing that torch off yet. This playoff run by Tom Brady will be remembered by the world class quarterbacks he had to outduel every step of the way to win his 7th Superbowl. I'm rooting for a Superbowl rematch next year.
I can't stress this enough. For myself or anyone else. Adequate sleep needs to be a priority and is often the rate limiting factor for health and performance.
Thankful for where I am, thankful for where I'm from, and thankful for the journey ahead. This small landmark in time reminded me of it all.
It's one thing to know what proprioception is, another to use it joint by joint at a time, and another to integrate it with sport specific strength.
Most major one on one combat competitions have some form of weigh ins. At least the legal ones, we won't talk about !&#+ (*b A few years ago these weigh ins were shifted to an earlier time with good intention for the fighter's health. In a 2021 paper, 'Evaluation of the Early Weigh-in Policy for Mixed Martial Arts Events Adopted by North American Athletic Commisions', by Gwynn Curran-Sills, we take a look at the repercussions.
After last episode I thought it would be fitting to stay in the same region. Talking about what tendinopathy is, and what it isn't. Diving specifically into the Achilles, why location matters, and two theories to successful rehab management.
It's an unfortunately common injury in sports, and especially in basketball. Celtics guard Marcus Smart is the latest victim of the eccentric loaded step back mechanism of injury. The same one that struck Kevin Durant of the Brooklyn Nets, and a similar mechanism to the infamous Kobe Achilles rupture where he stayed on the court for his free throws. We also talk about the first steps before progressing through a return to sport criteria for these athletes.
Tao Te Ching, the ancient Chinese 'book of the way'. A philosophy and religion in one. Method and belief to remain in the present moment and the entirety of existence. If you're curious for more I highly reccomend checking out the YouTube channel by Dana White (not UFC) with modern day Tao Te Ching meditations.
I had a really enjoyable physical therapy evaluation of a martial artist that I'm sharing some of during this episode. It sheds light on the intimate interplay between our physical self, and our relationship to our physical self, and everything they effect.
2020 was the year of self discovery in reflecting through adversity. 2021 is the year of self creation through action.
Remembering the great late Kobe Bryant, along with the rest in that tragic crash a year ago, along with all who have come before us who dedicated their life to a nission and lifting others up with them. R.I.P. you stunning souls. Today, let's play life with passion.
The phrase 'salt of the earth' always struck me weird, isn't that a bad thing? Too many people have too much. Back in the day it was a high commodity. Keeping people healthy and a essential preservative. It's no longer hard to come by, but it's often not optimized. Time to get our nutrition strategic with these electrolytes.
Coming fresh off a con ed course on the topic I share some of my thoughts for why proprioception is important for upper extremity function, how we can start to assess it, and train it more intentionally.
The NFC & AFC NFL champions have been crowned. The Tampa Bay Buccaneers host Superbowl LV after beating the Green Bay Packers 31-26. They will face the defending Superbowl Champions Kansas City Chiefs after the Chiefs beat the Buffalo Bills 38-24. The last team to win back to back Superbowl was the Tom Brady lead New England Patriots, defeating Andy Reid. Can't ask for a better matchup than Mahomes vs Brady. The last time these two met in the playoffs was an overtime Patriots win on the way to Brady's 6th Superbowl victory in Superbowl LIII. With the last 2 QBs to win the Superbowl, we got a thriller rooted in history.
When you can't physically go there, frequent your favorite place in your mind. I've got mine.
Today, January 22nd 2021, is officially my one year anniversary of my first day working at my first job as a physical therapist. It's been one heck of a year!
Now is the time to make big choices, to remain complacent or embrace change. Yes, complacency is a choice. A very active one reflected in actions of daily habits. Time to see what sticks when we get the sparks flying, breeding quality through quantity, to light the flames.
Deliberate and Natural reside within a spectrum. Both are good. Some are more optimal for different situations, even in the same person.
A lot of new year resolutions have to do with fitness, health, and better habits. If yours has anything to do with losing weight while staying fit this may be a helpful reminder to ensure your hard work pays off. A simply food metric has a large influence over this.
Vladimir Janda described the contrasting dichotomy between the phasic and tonic muscles in our body, their implications, and tendencies. Today provides a superficial overview of the topic.
Drew Brees vs Tom Brady. New Orleans Saints vs Tampa Bay Buccaneers. NFL playoffs are in full surge as these two legends battled it out. Some records are made to be broken. Some just aren't. Old men with a ton of respect for each other wanting to knock each other off their lawn!
This episode is just as much, if not more, a reminder and accountability message for myself than for anyone else.
Struggle with confidence? Have to talk in front of others? Is this sounding like an infomercial? Good thing it's not. The obstacle is the way. Make it happen.
Leadership is not about what you can gain, it's about what you can give. The hard work to climb the mountain is worth it, and with it an opportunity arises. To look down, not on others, for others.
The primer is meant for more than itself, it's meant to lead to something greater, let's act like it and integrate it.
While I have a well rounded approach, sometimes a little background context can be useful. In this episode I delve into some moments from my own history that shaped my appetite. At minimum it provides some cheap entertainment.
Just in time for the College Football Playoff Championship Game! Some sweet fine tuned proprioception that makes the difference in the highlight receptions!
This is a quick football guide of key things to look for to predict success for the non football watching football watcher this Wildcard Weekend and College Football Playoff Championship game. We look at the top mark for consistency success as well as the big X factor for teams.
I had the opportunity to take a great con ed course today from the Persistent Pain Fellows of Kaiser. I'm looking to improve my ability to guide my patients to improve their psychological reliance, not just their physical. Today's message is for all those with a heart beat. Improve your quality of life and pain journey by owning the drivers of pain in your life.
'We talkin' bout practice? I mean, practice?' Damn right we are. Getting ready for my Ortho Clinical Specialist (OCS) examination. These results don't just happen by themselves.
How often do you hear: 'I'm making progress better stop now' ? Honestly, far more often than you might initially think.
What exercises or types of working out have you been avoiding? It may not be intentional. Over time many things slip through the cracks. This is all about bringing intentional awareness to it, in order to decide if it's time for a throwback or not. I got called out on this recently and appreciated it.
A muscle's length tension relationship has significant influence over its endurance, power, and ability to generate force. Yes, you need end range strength for options. For daily repetitive tasks mid range for hitting those proper ratios is often best to drift back toward. The optimal relationship in a moment is influenced by nearby soft tissue tension, joint mobility, and optimization of a centrated position. As with all of these, we let anatomy guide our reccomendations for specific movements/positions, not simply condemning all other options.
Trey Sermon, #8 Ohio State running back has had some big showings recently. In the Big Ten Championship game against North Western and the Sugar Bowl in a grudge match rematch vs Clemson. He's a strong versatile player, and now becoming well known for his stiff arm.
There was a reason a took a break. The same reason why I came back with some good reminders and lessons learned.
Winter is coming, are you ready? Are you willing to do what is required to get ready. As we enter hibernation season it's time to slow down, be deliberate, and focus more of your energy on one mission. I'm ready to get ready.
We tend to over estimate how much we can accomplish in a day, and low ball our abilities our week, month, or even a year.
Many of us don't know why we workout. Some know how their program selection matches their physical goals. Few understand the importance of and how to align their workouts with the rest of their life.
We can all answer pretty easily why we eat. Slight harder to directly answer why we make the choices around food we do. I think it boils down to 4 main factors we weigh with different importance at different times; Nutrition, Convenience, Cost, and the Culinary Factor.
Yes, a model of oversimplification. Yes, a helpful model. The world of physical therapy in a nutshell...
American golfer Dustin Johnson has officially won the 2020 Masters. Shattering some records along the way with a beautiful performance. Tonight we not only celebrate his success, we also delve into what has and will continue to make him successful. That famed green jacked was handed down today, from Tiger Woods to Dustin Johnson.
Opportunities rise out of adversity for those who prepare. This year is no exception. It's Friday the 13th, what could go wrong...
How soon do we jump to conclusions without first gathering more information? How many of you made random guesses of what the Covid Mascot is? Well, in this episode I share a fun recent story to highlight this shared reason for many of our shortcomings and drives for efficiency.
Happy Veteran's Day. Shout out and love to all those who have served. Time for the rest of us to embrace a well valued trait among the military, that appears to be well forgotten for the majority of the public: Grit
We have so much of it. It seems as though it's almost a staple of the modern world. Common does not imply normal. When is it acceptable to use it? Is it at all? If so, for what? Here's the info. Now it all comes down to the standards you hold.
It's usually not just one thing. This holds far more truth as the chronicity timeline continues. What happens when tightness and laxity co-exist in the same region, or even joint? Well, that's life. Time for us to better understand it to make the best out of it.
RIP to the man, the myth, the legend, Jeopardy host Alex Trebek. He left behind a legacy and a way of life that many of us can appreciate and learn from. Lessons far more meaningful than a trivia game. Lessons far from trivial.
I had the privilege today to engage with people from the mission driven company Alpha Echo. Run by Veterans and focused on developing elite teams. Starting with changing ourselves and our own perspectives. Getting everyone on the same page and building the prerequisite trust. Developing into a connected leader is far different than simply being a manager. Already inspired by the work they do.
Homeostasis is our optimal state of being and process of regulating our internal environment to better handle external demands. Our desire to find comfort can be our own worst enemy in developing resiliency. How you do one thing is how you do everything.
There is no greater responsibility than taking young talent and molding it. Something I don't take lightly from either end of the spectrum, gaining perspective by appreciating both ends. Learn from the best and offer that strong hand up.
If movement really is medicine then let's make sure we're reaching a therapeutic dose and popping the right pills. That exact thing you need where good memories flood in and you can't help but smile with bliss.
Today we're reviewing a 2020 article by Kysel et al. 'The Influence of Cyclical Ketogenic Reduction Diet vs Nutritionally Balanced Reduction Diet on Body Composition, Strength, and Endurance Performance in Healthy Young Males: A Randomized Controlled Trial'. For fun, try guessing what you thinking the results might be before you listen to this or read the article. It's a good way of testing our scientific understanding as well as our biases.
Rules were made to be broken. That said, guidelines can often be helpful to be both thorough, clear, and concise. When we're evaluating a patient's movement and stress of specific tissues related to their signs and symptoms it helps to have a clear framework. This is a start.
Calling our shots for that cheesy saying of a 5-year plan. Vision led and passion driven. Part of the reason I do this podcast is to share my journey, impart any wisdom I've gained along the way, and be help accountable to living my best life. So hold me accountable and let's see what these next 5 years have in store. Shout out of appreciation to some great friends and partners in crime, Carter Bushway and Kris Bosela.
There is nothing more rejuvenating than to truly have, and work for, mastery of yourself. I must give credit where credit is due. This episode's content and inspiration is largely from a Tedx talk. Given by Shoalin Master Shi Heng Yi - '5 Hinderances to Self-Mastery'. Highly recommend viewing it yourself.
How was the spine designed to move? Especially in relation to the rest of the body. We have many theories and heated opinions on the topic. Ultimately we want to provide variability of movement options and resiliency to move in and out of those options. While respecting our biomechanics for progressive optimal loading in each movement shape.
The way we view the world effects so much. Our perspective is defined by what we are most biased to perceive. Its implications are far reaching.
EMOM (every minute on the minute) is a sweet workout programming tool that has major benefits for a variety of exercise schemes. Let's expand on this concept and see how we can move better and more throughout the day.
I recently ate at Cava for the first time. It did not disappoint. Reminded me of the origin of the Medaterranian diet and the lifestyle that accompanied it. Progress forward in time does not always truly mean progress.
We take a look at a case study involving the shoulder today. Looking at applied anatomy and functional movement positions. We've all got love for the underdog. Gotta help out those who are there for the underdog every step of the way.
Khabib 'The Eagle' Nurmagomedev recently defeated Justin Gaethje via submission in UFC 254. This improved his undefeated record to 29-0. A record that will remain that way as he accounces his retirement from the UFC and competitive fighting.
Wim Hof is a legend to many, especially to those familiar with the frozen tundra. I love his analogies where he calls his practice extremely dangerous, unlike the safety of American Football. He is a teacher in controlling our breath, to control of physiology, regardless of the surrounding environmental obstacles we may face.
Don't take me for my word. Strange to say, and so true, when this podcast is a medium of words. The same advice was originally given by the budda. Which I guess means we shouldn't worry about that either...
It's not that having mentors causes problems. It's that they help reveal the problems we already have.
Pain is inevitable. It's our body's warning sign. Just like we learn to calibrate our reactions to other things in life, we have to learn how to calibrate and interpret these complex interactions we call pain. This absolutely applies to our workouts, sports, and other movement. How do you respond to pain?
Stomach Acid gets a bad rep from being associated with a lot of health problems. Like anything else it is not only a problem if there's too much, too little is a nightmare as well. This will give a new high powered meaning to be called the energizer bunny. Fuel in provides fuel to use.
Looking into functionally integrated movement we need to have enhanced control of our body, from big picture and the subtle nuances. Dissociation of movement and mind-body connection are at the center of this.
Major League Baseball's World Series is officially here. Tampa Bay Rays vs Los Angeles Dodgers. Time to throw out some wild predictions.
Some days are easier than others to recognize and share the joy at hand. Having tough days doesn't make it any less important to do so. Tiday, however, was one of those easier days. I found out I was recently accepted into the Kaiser Permanente Spine Fellowship program for the upcomming year. World class opportunity here I come.
Many of us in today's time, myself included more than I'd like to admit, have an unhealthy relationship with distinguishing between the value of anticipation and lingering toward obsession. Let's at minimum become aware of it and ideally do something about it.
We all have our seasons of hustle and relief. When we take that moment to recover, is the weight really off our shoulders? Did we leave unfinished business to linger?
You can get away with it until you can't. The human body runs into trouble when it has one movement MO. We need options. When we don't we tend to fall down the path of least resistance. The problem occurs when we are consistently exposed to a load greater than the capacity of our given pattern.
All macro & micro nutrients matter based on our baseline physiology and the requirements we place on our body. There is too much of a swaying pendulum flow with eating because it's a fad and eating truly for our health. There are many ways to do it right, some easier than others.
Breathing is often viewed as very passive. Until the extreme of gasping for breath. Our rib cage is filled with numerous joints and muscular attachments to consider in their intimate relationship with breathing.
The Los Angeles Lakers are officially NBA Champions beating the young and upcomming Miami Heat in the year of the bubble, 2020. Without a doubt honoring the legacy of the late Kobe Bryant. Led by the dynamic duo of LeBron James & Anthony Davis. Now the Los Angeles Lakers have tied the record of the Boston Celtics for the league most all time championships, at 17. It's going to be one heck of a finals match up when these two face.
I was initially going to title this episode smile at the present, although that would imply that we are seperate from it. Certainty and growth are contradictory. We often ask for the wrong thing in a society plagued with fear of change. I know I've been avoident of change before. So much so to my own demise. No more. Or at least less.
This episode delves deep into psychology, practical strategy, and mindset with the human experience of movement. A great brain primer for anyone who moves, or who works with anyone who move. Based largely on a physical therapy perspective of a PT - client relationship and communication, with wide reaching implications.
One test or movement in isolation is no more than an arrow in the right direction, or sometimes just a question mark. Rarely is it the glorious 'X marks the spot'. We need to follow these movements up and test them in intentional clusters to have some fun with differential diagnosis. Otherwise we're just guessing. Anyone can do that.
The NFL legend of Tom Brady continues. Throwing 5 touchdowns to 5 different players for a comeback win this Sunday. Age isn't the defining factor. Calculated hard purposeful work and the heart of a champion is what it takes to leverage that type of success.
One is not necessarily better than the other. These two cities do have their stark differences. This comparison sheds light on the stress we invite into our lives.
Eyes on the prize, even when the tough moments aren't fun, especially when the tough moments aren't fun. Knowing the end result makes it so worth it. Understanding you are actively involving yourself in the processes of making yourself better, in order to have a deeper impact on the world. As an old mentor of mine, Joey Gauld, said: 'Every individual is gifted with a unique potential that defines a destiny'. Are we living up to our unique potential? Do our daily actions support this? This is the fountain of true fulfillment.
There's a reason you may be dreading getting after it time and time again. Not just because you're weak or lack discipline. It may be an important intuitive sign. Time to get back in touch.
Cheat days are common talk in the fitness nutrition community. Do they really work? Should you do them? Have you even earned the right to have one?
When muscle strains cause aches and pains what do you do? These are some quick assessments to perform and management strategies to take initial matters into your own hands. Then of course seek any medical help when needed.
When you fall down you get back up. That's a given. Some of the greats are willing to push that more than others. We're breaking down a recent example of how to do this strategically from the Miami Heat's game 6 Eastern Conference Finals over the Boston Celtics, sending them to the NBA Finals.
What do these things have in common? A surprising connection to increase neuroplasticity for own growing learning brain.
A useful construct to evaluate how we use our resources and shift our priorities. Every season has a reason.
A slight change unlocks a world of possibilities. Time to take your kettlebell use to the next level.
Time to be smart about our produce. Learning what we can strategically get away with and what we really shouldn't.
It sounds simple when we say it out loud. How often do we neglect this wisdom? The body comes in a multitude of layers. How often in our assessments and treatments do we forget or fail to consider other tissues we involve other than our target? Can we truly attribute our results, positive or negative, to what we say we do?
Golf is a great combination of skill, social, and subtly. There are certain mobility and movement coordination requirements we should strive for if we want to stay in the game long term.
'Imagination is everything. It is the preview of life's coming attractions.' -Albert Einstein
Accountability is meant to drive you toward something more and better. It will likely be uncomfortable to be held to improving your flaws. The process itself should not be strenuous.
Digging a level deeper into what priorities are, what change of action does it lead us toward, and how many should we have?
Do I have excuses? Too often. Do I listen to them? A lot less often. With a potential lack of equipment and normal routines it's the perfect time to get more creative in our programming.
The mineral Magnesium is essential for our health and vitality. It specifically aids with sleep health and muscle function. Tune in to learn more and make sure you're getting enough.
Do we really understand what the core is? Sometimes we say a word or phrase so much that the meaning of many interpritations goes unquestioned. Time to dive deep and keep it global.
2020 is an off track year. Which leads to an off track pre-season. As week 1 in the NFL is under our belt we have a little talk about sport readiness and acute vs chronic workload management.
Active over passive always. For physiological reasons as well as taking ownership over our life.
Those who are afraid of success dampen the fire of their own passion - I've been guilty
Recovery to allow physiological adaptations to occur is just as important as the stimulus you place upon your body to stimulate a homeostatic responce to drive that change. Highlighted by a case study.
Does our sleep position effect the quality of our digestion? Do our eating patterns and timing effect our sleep health?
If y'all are looking for the perfect ascent marks on these French words, then you've got the wrong guy. Today we are talking about Cafe Au Lait stains in the context of a great physical therapy case illustrating a larger perspective.
It's not always the answer to impart our will upon life. To lead our life in a wholesome way we need to balance allowing life to flow to us. This can only be done in the present moment. Not to be lived in past memories nor in future plans.
You've gotta own the actions you take. If the message that you intended to put out was twisted, especially with one on one communication, that's on you.
No Easy Way Out. Time to take action, put some kindling back around that spark, and watch the flames ignite as I gather more fuel.
When the world starts shaking all around you, ask for stronger shoulders. Especially for whom the kettlebell tolls.
The eternal balance continues on. These patterns deeply rooted in our individual psychology have physiological nutritional consequences. When looking for good nutrition I attempt to shine a light down a road of compromise between variety while maintaining consistency. Most importantly, without getting lost in the fine tune details.
Today's episode shares a case study involving the triceps. Another great of example of why having a good understanding of anatomy and expected tissue healing times are important.
This is about far more than sports. At the heart of it, sports has always been about far more than just sports.
Many times we feel good hustling, grinding, going out living our dreams. Other times we need to live our life of fulfillment in a more chill way. With less action and plans, not more.
In this episode I share my reflections from a course I took today that was a bonus add on in my Kaiser Ortho Residency program. We learned a ton from Dr. Melanie Noel with some new strategies to better serve our patients.
The confidence of hitting your stride and finding your place isn't about being comfortable. It's about challenging yourself to be comfortable reaching for continual growth while having fun. When you search to find flow state you don't always find it right away. That doesn't mean it's not there or that you're headed in the wrong direction. Sometimes you've got to grind a bit first to reach that optimal range and find your flow.
When I was a kid I was easily entertained. Now that I'm older and more experienced I simply disguise the same thing behind a lot of science. Really, it's still about having fun catching and throwing things.
What is your first reaction, mental image, or connotation when you hear the word cholesterol? Often it's a negative one. We often hear an incomplete narrative of the role it plays in our body.
Honoring the late Lakers legend. With his birthday on 8/23 and the calender day wearing both his numbers 8/24, this time of year will always be one of remembrance for fans of baskerball and those pursuing excellence. Words don't fully do this justice, but that can't stop me from trying.
Inspired by a great day hike in the mountains, I take a deeper dig (really a higher climb) into how and why athletes have used high altitude training over the years. As well as the type of committment it really takes to pull it off effectively and how long it lasts for.
I went out on a much needed nature immersion. Hiking Mount Baldy in Cali for some well deserved time off.
Expectations are everything. Aligned expectations are harmony. While discrepancies in expectations are the polarized winds that create a tornado. Why not make intentional effort to align expectations early in the journey?
So many of us interpret the feeling of nervousness as something bad. Something we need to control. Something we need to change. Physiologically nervousness and excitement show up nearly identical. It's our role to interpret it in the context of our lives and attribute meaning to it.
We're made and designed to move often. Not just for our physical well being, mental as well.
Today is taking a look at cartilage health and breaking down some common ideas. We take a look at the role of Chondroitin & Glucosamine in supplementation and what effect it has. Sometimes as we travel down a rabbit hole we discover more questions than answers.
Major update to Pec Major, at least for me. This is about differentiating the fiber differences for not 2 parts, but 3.
The stress isn't worth it. Easy to say, harder to appreciate. Control the controlables and everything else will fall in place.
All expression is either intentional or unintentional. Either way it is communicated the same. When it's in the intentional we have the option to strategize. I'm a fan of keeping my options open.
Ethics and morals aside, it's still worth it. Keeping it simple, real, and calling it how it is. Not worth the headaches or drama of any alternative.
When we talk about body movement we need to talk about all 3 dimensions. That's how we move. Unfortently, that's not how many of us train. Time to level up and change that.
To have soy or not to have soy? What!? I can't believe I'm even asking that question. But I still am. There are many unknowns in the details that we still need answers to.
We take a look into what Avulsion Fractures are and how they differ from other injuries. As well as draw out an important psychological message of empowerment from its physiology.
With a quarter of the Sprint season over we're seeing homeruns flying.... Not many fans are catching the ball though. This season should make for one interesting experiment as long as the MLB doesn't strike out.
Time to dig deep and understand what you really need to make the impact you seek in your life.
When's the best time to structure prep work into your workouts? There's only 1 way to hit it, right? Not quite. We're talking pros, cons, and availabile options.
We're all told to eat healthy. Beyond a few easy to understand points, what does this really mean?
Today involves an intiment look at the upper cervical spine. Whiplash Associated Disorder, motor vehicle accidents, Canadian C-Spine Rules, neurological compromise involving the spinal cord, and some of the key anatomy players involved. Featuring the Dens, Transverse Ligament, and Sharp-Purser maneuver.
Former basketball star for the Oregon Ducks, number 1 pick in the WNBA draft, guard for the New York Liberty, Sabrina Ionescu had a grade 3 ankle sprain on the court recently. We talk about her injury, the anatomy involved, and why rehab is essential for an injury like this for all levels of athletes.
Hard work and hustle is a passion and a privilege. Not something to bear down and grit your teeth over. Did you read that? Or do you believe that?
A while ago I gave a little review of the book Raise Your Game by Alan Stein. Now I'm taking the lessons learned with feedback gained and implementing it.
Not every day of training or goal attainment goes exactly as planned. Big surprise, right? That doesn't mean it's a wash. These bad days provide context, perspective, and self awareness.
If you need a snack on the go for some simple fuel and great nutrition, have a couple of these uncommon bite size pieces. Brazil Nuts, packed with the selenium you need.
Pain is something we all experience. It can be useful and has its place. What happens when we can't figure out what it's original place is? Sometimes it's like friend tapping you on the wrong shoulder, tricking you into a misdirection. Today we dig into an interesting patient case.
Guard for the NFL reigning Superbowl champions Kansas City Cheifs, Laurent Duvernay-Tardif, has officially bypassed the upcoming season. He has elected to take a small stipend offered by the NFL for players who choose not to pay due to corona virus concerns. This NFL player is also a Medical Doctor looking to tackle the virus in his home community.
The physiological principle of Post Isometric Relaxation (PIR) is important in the feild of physical therapy. It also has less specific broader implications that we benefit from.
What's your next big opportunity? Why do you want it? What will it do for you? More importantly, how will you leverage its impact after it's over?
I love to hate these workouts. The intensity boarders on great and far too great. Nothing like revving that metabolic system up, to pretend it recovered for a second, only to bombard it again. Like the best songs, put it on repeat one time too many.
If other episodes are saturated with the good stuff, this one is unsaturated with the good stuff. Time to find out if there's different benefit nutritionally to having olives vs olive oil.
This is a second part update with a previous episode centered around the Flexor Carpi Ulnaris muscle in a clinical case. Be sure the checkout the original for some context before getting these clinical reasoning updates.
Patrick Mahomes got paid and he's backing up that big raise with his off season work. Officially the largest contract in professional sports history... So far. Who's got next?
Back after it again. Thank you for being patient as I took a step back from this. This podcast isn't about the number of listeners (although I appreciate all of you) or the number of days in a row. It's about making my life a little better. So when something came up as a much more important priority it was a no brainer to take a hiatus.
This is rolling off the momentum of a previous episode, last week's pushup challenge. I try a new challenge in a similar vein, and admit with humility that I absolutely failed it. Failure is the baseline of a starting point. Now time to make some progress.
We take a look intro electrolytes today. Why? Because it's what plants crave! On a more realistic and practical note: we dive into what the kidney' s are responsible for, their role in terms of balancing out electrolytes like sodium and potassium, and the implications as we seek to fuel up for success.
Diving back into some applied anatomy. I told you this one was on its way. To continue on the trend of our Cam Newton talk last episode, we take a look into the specific foot injury he had. An injury to the midfoot/forefoot Lisfranc joint complex. Learn what's special about this compared to many other foot injuries and the direct implications.
Big news out there! Former quarterback for the Carolina Panthers, who was releasee after a major foot surgery, has been signed by the New England Patriots. Time to see what kind of a splash this stud can make during this time. A hungry athlete can't ask for a better opportunity; a 1-year contract to prove himself, surrounded by great players, and even better coaches.
It's a weird feeling. First time heading back to a bar and a restaurant with friends since Covid started. Not quite as good as sitting around the campfire, but I'll never complain about some good refreshing simple times with great people.
The people you surround yourself with and invest your time into determine a huge amount of your fulfillment in life. From close friends to Tony Robbins' current 7-day challenge. Do they look out for your best or just what there idea of you is?
First third of my Ortho Residency is done. Feeling even more official now that round 1 of testing is complete, as of today. It's a lot of (useful) pressure. Diamonds aren't made from lumps of coal being couch potatoes.
Here's a simple tactful pushup challenge for those who can't find time (don't make time) to exercise.
Today is a little useful nutrition hack. Especially beneficial for anyone following a diet without meat.
This episode is one that would benefit anyone in a full spectrum of anatomical understanding. Yes we talk about the anatomy of this wrist muscle, Flexor Carpi Ulnaris. We also dive into an interesting patient case with significant implications for this topic and rich in differential diagnosis for any musculoskeletal minded clinician.
Sports And.... Let that statement settle in. If you're thinking sports and, what? Then it's worth tuning in. We're shinning light on some of the passionate work Maya Moore is doing. Enjoy the 2020 ESPYS!
Today is not about ourselves. Though It may be about recalling how we're affected. To have a better context for our values and appreciation for life it is essential to remember those loved ones who came before us, who touched our lives in an impactful way.
Officially done with the first third of my Ortho Residency at Kaiser SoCal. It's been a blast with my first main mentor, Marshall Lemoine. I've learned a ton, had great experiences, and learned what I still have to learn.
Some days are about buckling down, gearing up, and doing the tough work committing to the process. Making it happen!
The Gym's are back! Are you? Even as our simpiliest of old habits (yes, even the good ones) return, we should stop to ask ourselves; to remember our why.
Does vitamin D make you more resistant to Covid? Hard to say, but maybe. Does vitamin D make you healthier overall? Absolutely. I bring up a few interesting correlations between those with covid and vitamin D levels as well as why it's such an important nutrient to have in your system.
Taking a look at bony morphology today. The stresses we place on our skeletal system at a young age have a profound impact on the adult body we have. We're talking about the adaptive rotational changes that occur. Anteversion and Retroversion torsional changes. In primarily the femur, as well as the humerus.
This is a rare moment. On a Sports Sunday, talkin' 'bout a book? I mean, a book? Like not the game, but a book? Absolutely. Yes we are, with confidence. We're talking about a great book that serves as a blueprint for success in sports, and in the larger world outside of sports. We're giving an overview of a book I've found value in. Raise Your Game by Alan Stein Jr and Jon Sternfeld.
If we are always competing with some task against our breath, we'll loose. If you can't beat 'em, join 'em! Time to better integrate our breath into everything we do.
There are many ways to skin a cat. Many role models and leaders. Many who have carved out a pathway of fulfillment before us. Countless blueprints at our disposal. Many languages uttering the same meaning. We don't all have to go the same way. We do need to start.
We're all along on this crazy ride of life. Some longer than others. It's hard to put it in any better words than spoken by Jackie Robinson: 'A life is not important except in the impact it has on other lives'.
We're continuing our emphasis from last week on single leg vs double leg explosive work. This time just doubling down on the single leg. This is another by the numbers metrics for those like me, who really aren't about the constant measurements. I share my belief to why single leg activity is so important and well as achieving progress.
Not only is it important to cook meat... Most people would say that's obvious. It's also essential to look at how we're cooking the meat. We dig into the health implications for the choices we make. I'm all about enjoying the food experience; taste, culture, and texture; while leveraging our understanding of nutrition to better fuel ourselves to do what we love for longer.
All about the booty today. Because let's be real, when isn't it? We dive into the glute med and it's essential function in the body. From both the fitness and rehab perspective.
The NBA is back. Pumped up to have basketball back in my life. I break down the rules within the bubble and some of the inside schemes going on as this was planned.
In the presence of distress we often have both factors at play to some degree. However, it seems to be our lack of recovery focus far more than doing too much.
The age old physical therapy, Maitland based, MO: Test, Treat, Retest. AKA: think you know what you're doing, see if what you think actually has any validity, do something about it, see if your efforts even mattered, if they did, did they do what you thought they would? Rinse, Lather, Repeat. This applies for all of life, far more than a single profession of time. This applies for Corona Virus, Black Lives Matter, and the major other events in your personal life. Actually, this only applies if you choose to apply it. Now that you know, ignorance is no longer an excuse.
I'm a big fan of the work of David Epstein. Reading that spans across and enlightens many fields and patterns of thinking. I recently read; Range: Why Generalists Triumph in a Specialized World. Today I share my reflections on it and also talk about who would benefit from reading this book.
Today we compare double and single leg exercises. Far more than should you do them, or why. This is a by the numbers practical and simple guide for people who don't want to get into the complexities of the numbers. The research I talk about is from a poster presentation titled: 'Load Comparison Ratio in Single and Double Limb Movements' out of Aspire Academy of Sport Excellence and English Institute of Sport. Credit to the authors: Graham-Smith, Natera, Jarvis, and Qatar.
Today I combine two loves of mine. Soccer and biomechanics. Tying in anatomy into a soccer analogy to better understand foot mechanics. Fresh off my foot and ankle ortho residency class.
When sports come back, whether for watching at a high level or playing ourselves. Let's bring the joy back with it!
Every day is good, some days are great. Good doesn't mean comfortable. It means opportunity for growth, for overcoming, for experiencing moments of joy. Some days a even better. Today is about reflecting on our opportunities with gratitude. I share a story of one of the patients I've worked with recently. For anyone who is in a healing profession or who has been on the receiving end of a healing service. This is for you.
This is a continuation of yesterday's episode. Honor the man, the myth, the Legend, Don Mooney. RIP my friend.
The earth has lost a great man and heaven has gained a guardian. This is about a very good friend of mine. I only found out recently. At age 84, on May 1st 2020, Don Mooney left this world. Rest in peace to the duality of his simple yet wild soul. He was a great man who lived well. I knew him from my time at Ithaca College and many incredible and unexpected conversations. Today is a calling to live a little more like Don.
We have common patterns and perceptions that we are used to evaluating ourselves and others to determine if we are fit or not. We often have a quick glance and give people a yes or no answer. Fitness is not this binary, or situation, or even exclusive to a person. Rather there are many categories each person works within to achieve fitness. I give a little knee pain story to illustrate this.
What would happen if we ate with intention? If we temporarily erased all these strict rules and debates of what diet is the best. What would happen if we committed to eating to improve our vitality? Because that's what we're really looking for anyway.
Today we remember the heros who came before us. The ones of past and present who paid the ultimate price for our freedom. Knowing the sacrifice, knowing that the freedom wasn't free, what will you do with it in your life now that you have it?
Your start position dictates your finish position, as well as the path you take to get there. This is true for life in general, and specifically sports movements. We look at the almost universal principles behind sport starting/ready positions. Each sport and position has its minor nuance. Much of the same foundation is there. Ensure you're not lacking in these basics, then apply it to your specific movement pattern. Does rep 1 look like rep 80?
Hot tub & a chilled unheated pool. At the same damn time?! Pretty much. Today is about bringing in more contrast to your life. Purposeful contrast. Memories are measured and treasured with contrast, not time. Time to make some memories!
Shout out to an awesome recent session with the LA coaches collective. This was led by June with her work in connecting with our ancestral heritage to better understand ourselves. Through this we dug into developing our signature story. In this episode I give my take aways and share some personal work. Highly reccomending you check out some of the work out there by June Kaewsith.
Our Clans, tribes, and families. We all have them. Many of them. We are where we are meant to be when we're around a group of phenomenal people who want nothing but our true authentic self.
What to do in this crazy time? With some things slowly opening up I hope it turns to a time of encouragement for people. To capitalize on the current possibilities ahead while cotinuing meanful habits that were gained. Get moving! Sometimes it's not about doing good. Sometimes it's just about doing less bad.
What's your eating style? I'm not talking forks and knives, chopsticks, or by the fistfull. I'm also not talking specific foods, calories, or nutrients (at least that much). Today is purely about pros and cons of both intermittent fasting and grazing styles of eating.
We continue our conversation from last week of nerve movements. This time focused on the nerves that travel through our arms. I talk about what nerves need to be and remain healthy. We also run through a drill assessing your current nerve mobility and sensitivity. Enjoy!
I'm going to pose a big bold question here. What's more important: youth or professional level sports? The elite 1% of athletes dare us to be better a chase a larger vision in our lives. Youth level sports made better people. Some will go on. Some won't. For those who don't it's not a wash or wasted time. We're shaping character, commitment, and connection.
Why do kid's brains adapt and grow but many adults don't as much, or at least not at the same rate? Part of the answer is because everything else is growing in proportion as well for normal development. Another portion of the answer is that kids actively do more than adults to promote neuroplasticity.
Do you want your destiny to be fulfilled? Now, or later? Do you really want it, or only say you do? I've made part of my mission to hold myself accountable to take actions that are in accordance with my values. I also help others do the same. Are you in or are you in?
So much time on our hands... Well, for some of us. Might as well work out all the time! Right? Maybe. In this episode we evaluate the role of frequency in our workouts in relation to rest and recovery.
Are you addicted to the sweet stuff? The correct answer may not be a binary yes/no. There is a spectrum of how influenced we are by refined sugar. Similarly there is a spectrum to how motivated we are to change our relationship with it.
Today is all about nerves in functional movement. What happens when they don't move the way they were made to, what it means, and what we can do about it.
This is a true story. A crazy running challenge throughout the month of April was attempted and completed by a friend of mine. Tune in to hear of the insanity.
Any day I get to reconnect with nature is a great day. There are some moments more special than others. This was one of them.
Rooted in the present reality, dreaming of the future possibility, a valuable strategy came to mind. In this episode I dish this fresh idea out. Take it or leave it.
No matter what feild you're in, you can always learn more. We often need people to show us the way. To refine. These people don't always have to be in person/in front of us for this to be successful, especially in times like these with the corona virus. With such access to information and passionate people there is no excuse not to get the mentorship you desire. You need to find it and create it.
Do your knees ache? Have they ever ached before? Let's learn what you can do to put yourself back in control and alter the paradigms we are used to operating in. I share a story from a good friend of mine to show this success. I briefly reference an article from July 2019 in the Journal of Osteoarthritis and Cartilage by Fu et al. 'Mechanical loading inhibits cartilage inflammatory signalling via an HDAC6 and IFT-dependent mechanism regulating primary cilia elongation'. Don't worry, we keep this conversation focused in practical application.
Between cutting and bulking. They each have their seasons. Today is about cutting. This is for anyone who wants to loose weight while maintaining their muscle mass, now or in the future. I review a groundbreaking article published last month in March 2020 out of the Journal of Functional Morphology & Kinesiology by Campbell et al. 'Intermittent Energy Restriction Attenuates the Loss of Fat Free Mass in Resistance Trained Individuals. A Randomized Controlled Trial.' The irony of talking cutting season on Cinco De Mayo. The irony of this entire crazy year...
This episode is dedicated to all the people who spend hours of their health & coaching career helping people activate their serratus anterior, to all the people we have tried to help, as well as those in between who have no idea what we're talking about and would benefit from it anyway!
Hafthor Bjornsson, AKA 'The Mountain' just completed a new world record. He officially hit the world record for most weight deadlifted by a human, 1104lbs/501kg. An incredible accomplishment. All of Iceland should be proud. All people should be proud. Not only did he do it, he felt great doing it, and said he probably could have done a little more.
Today we explore a different way to reconceptionalize our recovery. A way that's sustainable and long lasting. We take a look at Allostatic load on the way we process and understand stress, as well as our response to it. Is the cup half full or half empty?
We are what we eat, well, not exactly. Today is a food rant with a purpose and deeper meaning. We need to be broken down to build ourselves back up stronger.
I recently read a great book. The Second Mountain by David Brooks. I share its insights and applicability to our current times.
For function and aesthetics a better booty is where it's at. It may sound silly to ask if you know where your butt is, BUT a lot of people have a hard time activating their glutes. If you can't activate them, how can you expect to strengthen them. Today I share some great activation and loading progressions from physical therapist research guru, Chris Powers. He owns and runs the Movement Performance Institute (MPI) in southern Cali, is a professor at USC, and recently was awarded the Marian Williams award for research for all the contributions he's made to this great profession. This is the perfect episode for anyone with a butt!
In this episode I share a story of a friend of mine who reached out looking for advice to best prepare for gastric bypass. We discuss what the surgery is, why people have it, and dive deep into our multifaceted relationship with food.
PIGHL. Posterior Inferior Gleno Humeral Ligament. No, it's not a muscle. Yes, it is an important anatomical structure that greatly impacts function. We take a look at this, the role of movement patterns over a lifetime, and shoulder health.
Brady and Gronk. That just sounds right. Kinda like Shrek & Donkey. We take a look at this dynamic duo is light of the big news. Not one, but two greats are taking their talents down to play for the Tampa Brady Gronkeneers (Bay Buccaneers). Tampa Bay will be hosting the Superbowl this year, time to see what these legends are made of with some new scenery. Tom Brady & Rob Gronkowski, here they come.
Everything tastes better when it's bite sized. As long as you know there's always another bite waiting for you.
During my residency we have frequent research journal clubs. Next week is on lumbar movement coordination impairements, specifically related to treatment and better understanding movement. In this episode I present the two papes I'll be sharing next week. See if you can get a gem out of these talking about lumbar flexion. You know how that good old college (specifically Cornell Big Red!) hockey chant goes to the goalie: 'bend over' Both of these articles are out of the journal: BMC Musculoskeletal Disorders in 2018 & 2019 by Laird et al.
Got goals? Nope! Cancel them. This is a counter-intuitive but powerful mentality. The idea was introduced to me recently by co-founder of Conscious Kreatives, Emilio Andres Palafox. A shout out to the great group of the Los Angeles Coaching Collective. Absolutely worth your while.
These three segments of the title are the transformation in mentality we all require to drive us. Hear the contrast. I'm not ready. I'm not ready yet. I'm ready to get ready. Today I share my own personal and recent story related this progression in working out.
We're rattling of the top 5 foods to include in your quarantine rotation that you may not do on the regular. Get creative with how you use them. Adding these in will help balance out your energy and replenish with some much needed nutrition.
The top of the neck muscle as well as the top of the field goal posts. Today we talk a little anatomy. Can muscles really have their primary purpose be proprioception?
We are hungry for our sports. This may be something to temporarily quench our thirst. Honoring MJ. Tonight the first episode's of the ESPN show 'The Last Dance' airs, telling the story of Michael Jordan's final championship with the Chicago Bulls. As yesterday should have been the start to the NBA playoffs. I break down the first round matchup as the standings currently are. Predictions of who wins how many games, and the impact player of each series.
I'm usually not an advocate for dabbling. We're not living in a usual time right now. This is a great opportunity to dabble, to play, to explore new things. With the idea in the back of your mind to integrate these into your life after the corona virus.
In every relationship and interaction we all hold or give away the locus of control moment to moment. Do we do this consciously or unconsciously? I approach this from the bias of a physical therapist with my patients. This concept holds true for everyone, especially if you are a go to person in your community for any service.
Today is all about those ball and socket joints. The hips and shoulders. To workout well, it's important to understand what you're trying to do, and then see if you're actually doing it. The underappreciated power from the body is all in the rotation we have. Tune in, learn a bit, then get out there and apply it.
I'm a victim, and I'm making the most of it. I got one of those chain emails from a good friend about the 'quarentine recipe share'. I normally don't like those type of chain emails, but it was a good friend who sent it along. Today I share what recipe I sent out. We'll see with time what I get back.
What's your favorite position? For training the shoulder of course. What else could I be talking about? Today's Muscle Monday is a look into muscle activation ratios. I reference the work of Tsuruike & Ellenbecker in their Dec 2019 article in the International Journal of Sport Physical Therapy; 'SCAPULAR MUSCLE ELECTROMYOGRAPHIC ACTIVITY DURING ABDUCTION EXERCISES IN THE SCAPULAR PLANE IN THREE POSITIONS'
If you ever went to a summer camp when you were young you probably did an egg (or water balloon.... But egg in the spirit of Easter) toss at least once. Stepping back each time making it harder to throw and catch between you and your partner. Sports and the coordination it takes are the same way.
Sometimes we just need a big reset in a short amount of time. We often put in the tiny moments of rest and change of energy level throughout the day, but sometimes we need a bigger chunk to work with. That sometimes is today.
Do you know the true meaning of the word before you go throwing it around? It makes all the difference.
Habits are hard. Habits during a pandemic are harder. Today we make strides in the right direction. To invest in your health one rep at a time and finding the calm in the eye of the storm.
Most people are at home now. The lines between work at life outside of it are blurred. Time to be intentional in creating habits that bias you for success. I borrow a great idea from Jeff Sanders of the 5am Miracle Morning podcast to share and get you set up for the success you deserve.
Proprioception. The ability to tell where your body is in space. We have receptors all over our body that provide this information. So if we all have it, why do some people seem to have it more?
Today we zoom in on a common symptom many runners have felt at some point. Anterior-Medial knee pain. For some it has only happened a few times in their career. For some it's immediate at every impact, others only at a certain fatigue or duration. For this episode we take a look at a case study taking in relevant factors without making it more complicated than it needs to be, but not simpler than it is. The ACL and other biomechanical details are included.
So many people are stuck at home. More than ever before. So many people have a lack of structure that actually makes it more challenging to relax and stay healthy. Keeping your mental health and physical health are one in the same. We have this time now to work on ourselves and our internal habits. Let's take advantage.
We've all got our own biases. We've all got those things that make us tick. Do we all use those things to improve a situation? I try too. I want to be more consistent than I am. I work to be a little more consistent at it each day. I encourage you to use that thing in your life as fuel for the fire to hold yourself to a higher standard.
Today was not saved for the good, or even the great, today was reserved for the phenomenal endurance athletes. Back when going to the gym was still a thing. We don't see these legends often. But when we do. We all immediately recognize their persistence.
I was asked by an older friend recently to help her come up with some ways of using her protein powder. While some fitness fanatics are down to get their shaker bottle and chug for recovery, this was not her MO. Today I'm sharing a couple recipies I shared with her.
We talk about the debate of is it the human muscle system or the human movement system? When to zoom in or out. Bringing in a taste of Neuro physiology. As well as the MSI (Movement System Impairement) work of Shirley Sahrmann.
In the world of fitness, recovery, and performance ice may not be all that we make it out to be. Today we speak pf some of the work by Gary Reinl and it's functional implications for us all.
Having a hard time wrapping your mind around meditation? Don't think it's for you? I used to as well. Big time. In this episode I share the mindset shift that enabled me to enhance my life.
What is your relationship with technology? Is that a weird question? Often, questions only seem weird if we're not used to encountering them. Time to bring the subconscious into our awareness. Are you okay with the results?
I was on edge, not sure if I should commit to it or not, then all the gym's closed. Then I knew. It was simple. Time to commit. I ordered myself a 15lbs steel mace to add to my home workout routine. It's been a blast so far, excited to see where my new practice takes me. The goal is to the level of Leo 'Savage' Urquides .
In this time of gathering/hoarding food in fear for survival we talk about frozen food. Specifically about the nutrition quality. Do certain foods loose their value when frozen, and in what way?
We're taking a different twist on this one. It's often been about understanding specific muscles, their structure and function in the body. Do we ever break it down and understand why we're learning it? Today we start that process.
NFL Quarterback Tom Brady has officially left his former team, The New England Patriots, with a 20 year history. The 42 year old QB has signed a 2-year deal with an offensive firepower in the Tampa Bay Buccaneers who are in a win now mentality.
Mindfullness. Great anytime. Essential during these times. Best in the present time. Time to rest, recover, and get those reps in for your mind. We talk emotional regulation and it's intimate relationship with pain.
What is TeleHealth? Is it a good idea? Necessary evil? Tune in to hear a little bit more and my experience with it in 2 different, simultaneous, physical therapy jobs.
The world ain't all sunshine and rainbows, it's a cold, mean..... You know how the rest goes. Being cheerful and upbeat isn't always realistic. What is realistic? Not shooting yourself in the foot over and over again. I steal a page out of the book of mental conditioning expert Trevor Moawad for today's pearl of wisdom.
We all may be trapped at home, it may not be ideal, gym's closed, but you can still move! I go over my favorite simple go-to zero equipment movements to keep my strength up when I don't have access to anything or my body just needs a little priming. These exercises are simple, but not easy!
Happy St Patrick's Day! It's crazy, I remember this time last year so well. Wild how this podcast has been ridong along daily for over a year now. Today's all about the meat and potatoes. Literally. Have a little Irish love, luck of the Irish, and dig in for something delicious. We talk complex carbs in this episode and when potatoes may or may not be good for you.
The Longissimus muscle, part of the Errector Spinae group, not a minor role in the stability of the back. It keeps us upright against gravity and works with many other synergistic muscles in functional movements. In this episode we also ponder is it the movement or the muscle? Will we ever really know? Diving into this muscle can serve as a window for understanding the importance of symmetry in the body.
Clinical. Athlete. What do you think of as those words resonate in your head. Tune in to hear about the bridged world of healing and performance, plus so much more.
In lieu of the continued talk and concern of the Corona Virus I wanted to spend this episode talking about the health of our immune system. Specifically I share my 4 pillars of actionable changes you can make today to tilt your immune health in the right direction.
With the spread of the Corona Virus around the country people are isolating themselves. To prevent a further spread we're having many more people stay at home. What does this mean for jobs, businesses, the evolution of how we progress? What are you doing with this time to make your life better?
At some point all of you have probably heard of Maslow's hierarchy of needs. It's a system of describing the essential desires of the human experience. It's fine and nice to intelluctually understand it, but are you integrating it into your life? Are you leveraging it to get the results you say you want?
Your body can't physiologically tell when you're in or out of the square chamber you call the gym. Workouts are not about doing it once every day, or 3 times a week, it's about moving. About moving your body in a better direction, and doing that consistently. I share the physical portion of my morning routine, I highly suggest you make one for yourself.
With all this talk of the Corona Virus going around it's hard to ignore it, but maybe I should anyway. Today we explore the role of diet in protecting ourselves. Homeopathy is discussed as well.
We've already had an episode over a year ago on the bicep muscle. So I decided to take this one a little more detailed, or at least proximal. This episode is not just an anatomy review. It utilizes anatomical knowledge to apply to advanced clinical reasoning in a patient with a plethora of intersecting phenomena. Yes, it does involve the biceps tendon. We also sprinkle in numbness, tingling, change in sensation, thoracic outlet syndrome, cervical radiculopathy, and neurodynamics (with a fun analogy). Tune in for some good pearls. For clinicians or future clinicians: think about what you would do differently, and WHY?
Historically, we only deviate from the daily themes for a big event. A topic with extra significance of focus. That occurs today. Today I celebrate my 25th Birthday. So as the rough shiny quarter has its place. The metaphor it stands for will truly sparkle and show it's distinguished edges of reflection.
Sometimes we just need to flow. Need an external reminded to let ourselves be fully in the present moment. Sometimes the recovery we need is here and now.
This is a simple message today. Live the life that makes. Live true to yourself and be a fighter. There is so much BS we let into our lives that doesn't even matter.
Life isn't all sunshine and rainbows. It isn't always comfy coazy bliss. What it is, is what you want. What you really want, not just what you think you want in the moment. In this episode I share current reflections on my residency experience and if it is good or bad to have too many choices. Is having tons of choices based in reality or not?
Today I share a case of an athlete I've treated in the clinic. This is a simple story of reconceptionalizing our movement. Even more importantly, our relationship with our conception of movement.
We've made a lot of advances in our understanding of nutrition. With the practical applications not far behind. In this episode I hypothesize for the role our gut Microbiome may play in the future with individualized health care. Truly individualized.
Playing ball yesterday I was a support for an injured athlete. It sucks that it happened, but glad I could at least provide some direction. I use this finger injury example to highlight some important hand anatomy and why you should care.
Today I found myself on an unexpected adventure. Well, that's not completely true because I signed up for this a couple days ago. I figured I'd give a breakdancing technique class a try, because why the heck not. In this episode I break it down from the perspective of a rookie in the game as well as important movement concepts to consider whether you're just starting or a well practiced vet at it. For both during competition, training for the moves, and additional training to compliment your movement goals.
Officially completed the first week of my Orthopedic Residency program at Kaiser Permanente SoCal. It's an incredible group of residents, fellows, and mentors. Ready to dive in and learn a ton. One of the faculty speaking today was Skulpan Asavasopon. Part of his intro talk focused on reminding us all of a dying art. The art of story telling. How it's essential for us as people, but especially in the medical healing feild. In today's episode we highlight why story telling can be so transformational and fuel and almost primal connection.
Sometimes all it takes to start a fire is a little spark. A spark won't always start a fire, but it's hard to start a fire without one. When you're in the habit of starting frequent sparks, its amazing how you allow a blaze of productive energy into your life.
Another great Thoughtful Thursday in the books. Another battle and conquest. The subtly of the blessings we get every day. The calm and chaos among the storm.
The idea behind this episode is a foundational one of all successful movement. We witness the effects, without many people having the words to describe it, when it goes wrong and when it goes so right.
Happy Mardi Gras! Happy Fat Tuesday! We celebrate this day of food with a little discussion of the truth and the myth of the day we eat. How does it affect us? What makes us fat? I dish out a wild Breaking Bad analogy that I didn't know I had. Well... You'll just have to listen to know what I'm talking about.
What is Plantar Fascitis? Equally as important, what isn't it? Today's episode focuses around one of my favorite parts of anatomy. Differential diagnosis. What is actually involved and what's not? I utilize a case study with a running for this episode as we delve in. There is some sweet bonus content about comparative anatomy featured as well.
On this Sports Sunday episode we dive into the famous Uncle Drew, AKA, NBA player for the Brooklyn Nets Kyrie Irving and his current shoulder injury. This provides us the opportunity to discuss what the heck shoulder impingement actually is and the inplications for this star athlete.
I spent part of today with an awesome group in Los Angeles. They Adidas Runners group ran the last 20 miles of the LA Marathon to get ready for the event in 2 weeks. I met them in a beautiful space and help them out as a physical therapist. We talked shop about running, load management, and volume of training. We ran people through movement screens and recovery stations. Got some hands on work in. Overall, we just had a great day hanging out as fellow athletes helping each other achieve our goals.
Today I share a hypothetical physical therapy case. This has a lot of great take away lessons. We talk about clinical diagnosis vs imaging findings. Contributions to functional movement patterns influencing pain irritability vs targeting the specific sole tissue damaged being responsible for pain. For healing and understanding.
Well, I'm not gonna lie to y'all. I've got mixed feelings about this. After being old fashioned with enhanced piece of mind throughout all of my 6 years of college being off social media, I caved, I got back on the dangerous wagon. I share my reasons for liking my move, as well as my hesitations. Ultimately, it was time to make a change so here that change comes!
When was the last time you were in the flow state? What were you doing? Soak that moment in. In today's episode we talk about the intersection of the flow state, exercise, and variability of movement expression. It's a good one full of rich personal history. Now what's your story of flow state expression?
For this episode we stray away from the straight and narrow path. We venture away from the predictable confines of the daily schedule. If there is an opportunity at hand we must be adaptable enough to seize it. Today I highlight my top take away from a great networking and impactful evening with many life coaches in the LA area. Learning more about their group and who they are, both collectively and as individuals. While I'm tempted to say sit back and enjoy. I'll amend that to say, have an active ownership of your life filled with love, and enjoy!
Today we take a look at the Rectus Femoris muscle of the quadrucep group. We explore its differences from the rest of the quads and what it means functionally to be a two joint muscle. As usual, I have a moment up on my soapbox, but only a moment...
We continue the celebration of Valentine's day weekend. We focus on a tough married in love fighting couple. Only thing not fighting with each other. Yesterday UFC featherweights Mark and Montana De La Rosa officially became the first married couple to fight on the same bout.
Taking a drive down Pacific Coast Highway route 1 leads me to a reflective mood. In this episode we visit the ideas of perfectionism, standards we set for ourselves, and how hard work doesn't mean stressful work. As the famous words sung by Elton John echo: 'There is more to be seen, than can ever be seen. More to do, than can ever be done.'
Happy Valentine's day everyone. While we often think of this day being about relationships, it's about love. Love that person you care so much about. Before you can even begin to love someone else, you've got to love yourself.
Who are you accountable to? And for what? In this episode we look at the differences between intrinsic and extrinsic motivation. We explore concepts of tough love, brother's keeper, and forgiveness. This hits me personally as I share a recent experience with a good friend of mine.
What do exercise and inflammation have in common? One is the stimulus and the other is the reaction. It's not always a bad reaction. In fact, it's usually necessary and beneficial. By having an understanding of the acute and chronic effects exercise has on inflammation in the body we can better understand working with patients in pain. And anybody who moves in general. I share a patient case to illustrate this.
Hey Y'all, today I'm sharing a real simple guilty pleasure of mine that I actually feel zero guilt for. Making some delicious no bake cookies that are healthy and nourishing.
Today we zoom in on an underappreciated muscle of the knee that influences an underappreciated function of the knee that is a fundamental part of normal functional anatomy. This episode blends together great topics such as conjugate joint movements, fascial blending of differing anatomical structures, meniscal health, differences in trestment for medial vs lateral menisci, common exercises to avoid, knee sensitivity in runners, joint mobilizations, false positive tests, and the screw home mechanism (no, that one's not related to Valentine's day...)
In the octagon. UFC 247. It was a tough matchup between Dominick Reyes and Jon Bone Jones. Jones was up defending the belt, a legendary UFC fighter with a colorful personal life. Dominick Reyes was up and coming with an undefeated record and a solid path of victories to show his credibility. This fight went all 5 rounds. To the very last minute and second. As a classic close battle between two great fighters goes, it ended in controversy.
Today I was working with Evolution Physical Therapy at a running event in LA. It's a big running community out here getting prepped for the upcoming LA marathon. We set up tent and worked our magic hanging out with some great people looking to get their bodies back on track, to the next level. Recovery sells. As athletes, we constantly push our bodies. We need to focus on the other end of the equation as well so we're ready to get after it.
I cannot take full credit for the philosophy of this idea. However, I can take full ownership over implementing it in my life. This was a lesson taught to me in late high school in a private meeting with the founder of the boarding school I attended, Joey Gauld. The law of 51% is insightful and simple, most importantly, impactful and applicable.
I was at a great event this evening. A co-sponsered event by Evolution Physical Therapy, Swift Cycling, Orange Cycling Club, and the Rob Dollar foundation. The event was open and free to all with donations going to the Rob Dollar foundation for bicycle awareness safety, named and started in honor of a man who died in a cycling accident with a motor vehicle. There were many people from a tight knit and welcoming cycling community. I share this experience to share the importance of a strong community. A strong tribe. A strong clan. We are so much more than the sum of each of us alone, and it's times like these that give us that reminder.
Today's Workout Wednesday episode is all about appropriate loading. Or better phrased, progressive optimal loading. How do we train, what do we do, that effects our physiology. How do we know what's right, too much, or too little. We start to answer those questions in both the world of physical therapy and fitness.
We all have a certain range of good decisions that we can make during the day, before we get fatigued by all the choices we have to make and the slippery slope begins to encroach on the danger zone. Successful people are great at making great habits. So they can save their precious number of good decisions for what is important. Not waste them on trivial things. We explore this idea with food.
Be consistent before being a hero. It's amazing where simple effective repeated action steps can take you after an extended period of consistency. Speaking of which, this is the 365th daily episode of the Simply Not Easy Podcast in a row. It's been an honor and a privilege to serve all my listeners out there over this past year and think of the possibilities moving forward to the future.
It's Superbowl Sunday. Filled with food, drinks, great commercials, and of course the big game. The Kansas City Cheifs claimed victory over the San Francisco 49ers. With a final score of 31-20. In this episode we focus on the Super bowl MVP QB Patrick Mahomes.
What better way to promote recovery of the mind, body, and soul than to pay someone to lock you in a strange room. Today I met up with some great new friends, my coworkers from Evolution PT, and we tackled a pretty sweet escape room adventure that was the first time for many of us.
They say that you are the average of the 5 people you spend the most time with. Does that excite you or terrify you? Either way it's a call to action to carefully consider how we spend our time, and with whom...
One of the emotions or states of mind that ties us together, empathy. As a culture is this getting stronger or dwindling down? We take a look at this both from culture as a whole and a special look from a medical perspective. I encourage listeners to check out 2019 prize winning essay 'The Gift' from The Lancet. In this full packed episode I also share a confession of mine, a dirty little secret in my life that started today. Enjoy!
Hips don't lie baby. And today, it's all about those hips. The key to not only a great workout out, but a great movement experience throughout life, if unlocking the mobility and power in those hips. In this episode I break down why the hips are at the center of it all and compare the function different parts of the body were designed for.
In this episode I share one of my secret go to recipes for some great tasting homemade chicken and sides. This is not only healthy and tasty for you, but also healthy and tasty for your budget. Plus I add another game changer to take this delicious meal above and beyond to the next level.
Extensor Hallicus Longus. The underappreciated muscle that raises your big toe to the sky. Why is wiggiling your big toe so important? It's not. But it is essential to have both the mobility and control of this when you walk and run when that foot is pressed against the ground for any hope of a strong push off. In addition to talking about this muscle and it's utility, I also talk about my recent conversation with a new mentor and friend today. Another physical therapist, Board Certified Sports Specialist, Co-founder of a well known website: 'The Student Physical Therapist', sports consultant, the one and only, Dr. Brian Schwabe. Based right here in the city of Los Angeles.
In today's episode we look at changes featured in the NFL pro bowl. They never include kickoffs, that has stayed consistent. The kickoff is one of the most dangerous parts of professional football from an injury risk perspective. This year they are experimenting with a cool new option for kickoffs that would simulate an on sides kick. Tune in to hear more about it. We also give a bit of a shout out to LeBron James for passing Kobe Bryant on the all time scoring list to be at number 3, and still at the top among active players. This episode was originally recorded before the news was out, but I wouldn't feel right without giving acknowledgement of the situation. R.I.P Kobe Bryant. Your legacy lives on.
I was on a webinar with PT business owner and entrepreneurial mastermind, Greg Todd, this morning. His big mission right now is to better equip health care practitioners to follow their dreams and stop trading time for money. On this episode I share a few highlights and my take aways from that webinar.
My first week at Evolution Physical Therapy in Beverly Hills under my belt. It's an exciting time. Working with a great fun loving dynamic team. I've got a good feeling I joined at the right time to see where this journey will continue to take me.
At first glimpse, today's thought provoking question is how do you want to be remembered. But the real question is a slight but essential variant. How will you be remembered?
So often we choose to label ourselves by a series of images. Overtime these become our identity. We believe in these identities. So much that when we are deprived of the opportunity to take action as we did (an athlete getting injured) we feel as though we lose part of ourselves (from I'm no longer an athlete to as extreme as a part of me has died). These strong beliefs can also keep us trapped from taking action that would be good for us. The messages 'I'm fat', 'i'm lazy', 'out of shape', 'office worker', keep us trapped in this narrative that doesn't allow us to step out of that. From where we are to sliding along the transformative spectrum.
Yes, I did type that correctly. It's not supposed to be dino mac & cheese. Tune in to find out what the heck I'm talking about and the nutritional secret behind this weird title.
The often neglected, underappreciated, functional muscles of the lumbricles. These bad boys are some of your most powerful gripping muscles. They are the foundation for the intrinsic motion of the hand. In this episode we get detailed into,it's unique anatomy. Then we apply it to see how one of the body's most adaptable areas (the hand) relies on this group of muscles for strength in variability.
McGregor makes his return to the octagon in style. He's back in it to win it with the UFC. McGregor Vs Cerrone. The Irishman vs the Cowboy. Different styles, both pull of power and reputation. An unexpected finish. There is an immense value in catching your opponents by surprise.
What do many people experience that no one enjoys? Well, a lot of things, but headaches are high up there on that list. I spent my valuable time today with other physical therapists in a con ed course put on by the spine fellows at Kaiser for an opportunity to improve our evidence based approach to headache management. Tune in to learn a few pearls of wisdom and relieve some of your own irritability.
It's game time out here. Absolutely loving it. Landed a great part time sports based physical therapy job to compliment my experience at my ortho residency at Kaiser. It's a lot to look forward to in this year ahead.
Money Over Everything... Until it's not. This short, sweet, and simplified episode gets at the mentality behind our relationship with money. Make sure you own your money and that your money doesn't own you.
Today I had an experience meeting and treating a surgical tech with some long lasting back pain. There were plenty of issues at hand, but what enabled him to turn his pain on and off by himself was controlling his rib flair. In this podcast episode I break down what I mean by the rib flair and how the anterior does not only effect posterior, but is a direct sign of involvement. This is a relevant concept not just for physical therapy, or fitness, but also daily life. Not just for preventibg pain but for unlocking force generation for performance.
What's got you wired up? What's the number one drug that Americans are on? Likely the answer to both is caffeine. While you listen to this sipping your cup o' Joe, tea, or shotgunning a red bull, find out what caffeine really is and does so you can make your own effective choice about its role in your life.
We continue along a similar vein as yesterday's episode talking about the Pectoralis Major muscle. Although, not necessarily in the context of J.J. Watt this time. In terms of the specifics of the muscle that you missed out on yesterday, we cover it today. While we've still got football on the mind with tonight's national championship game; go Tigers!
NFL Houston Texans Defensive End J.J. Watt was out the majority of this season due to a tear of his pec muscle. This is a crucial muscle for any sport, especially football, and especially at his position. He hustled all season and changed the game and timeline of typical recovery from this injury and rehab after surgery. All to make it in the playoffs and be the leader of his team on the field.
We never need to reinvent the wheel. Just to stay at the edge of innovation. I borrowed a concept from a new friend, Roger. From his TEDx talk about Pivoting. It is with this concept that we take life in stride, not to be stressed out or overwhelmed, but to grow and change.
In the midst of my interview season. It's a self evident message today, get out there and apply yourself. It doesn't always work out how you anticipate, but it doesn't work at all if you don't. A no is just a point of a finger in another direction. It's a numbers game until it isn't. To hear more of my mentality behind this process and execution of it itself, tune in. This is my Focus Friday. What in your life are you focusing on?
In a recent interview David Goggins talks about his involvement helping run a pre-bootcamp bootcamp. To get young soldiers ready. Ready for the next level. Ready for next level results. In today's episode we talk about what we really need to be preparing for, and how.
Most of you are familiar with a sliding scale. This is often associated with the fee charged being in proportion to your income or current means of paying for it. Sarcopenia is the proven concept of losing muscle mass as we age as a part of the natural process. The fact that it happens to a degree is a given. How much it happens is not. Sarcopenia is also a sliding scale. As antidotal evidence I talk about a atory of an 80 year old New York man who runs a crossfit gym out of his back yard. Not only does he run it, but he leads people half his age by example.
EC Synkowski is a crossfit coach as well as the head honcho behind the company OptimizeMe Nutrition. The goal of this company is to make nutrition accessible and approachable for anyone and everyone. She is the bold creater of the 800g challenge. A challenge that is very much in line with the theme of this podcast, simple action steps that better lives daily.
Today I went to two physical therapy interviews, that will be followed by three more tomorrow. During one of these interviews I spent significant time treating patients with the owner. I thought I'd take this opportunity to highlight what muscle energy techniques are and how they can be effective. This technique was originally paved from the osteopaths of old, and continues to be effectively utilized today.
Today I got the privilege of hanging out with one of my good friends at the Staples Center to watch the Clippers vs the Knicks. It was a close and entertaining game. There were parts of the game that clearly highlighted the dramatic shift that basketball has gone through this last decade as we enter a new one, while still showing respect to the styles of old.
Today we tap into a little mindset shift that allows us to better let go of baggage that's just getting in our way. The Serenity prayer, AKA If you can't do anything about it don't let it piss you off.
I hope y'all feel the gravity of this situation. That phrase may mean something different than what you're anticipating, or maybe you've got it and are synced up with my mentality. It's incredible what we are capable of achieving and being when we set big hairy audacious goals and continue to follow through on them.
Today I listened to a webinar from Mary Morrissey, one of the dream builder experts in the life coaching world. I share my highlights for myself and takeaways. Plus I share some stats for success that relates to your new years resolutions. If you're trying for something important to you you're gonna want to hear this. These dreams are essential to our ability to thrive. As Einstein said: 'Imagination is the preview to life's coming attractions'
Today I'm taking y'all on a journey with me. This journey is a phone call I got literally an hour before recording this episode from someone asking about a potential injury. Something keeping them from completing their running program, they tried a few things themselves but didn't know where to turn next, so they sought out my perspective. If you're curious, join me on this journey.
What do y'all have on your new year's wish list this year? That's what it is, right? Because if they were truly resolutions we'd see a lot more conviction around this time of year, and even more several months from now. No matter your current or past relationship with making changes, the new year (and this new decade at that) brings a great opportunity to reflect on the past, appreciate the present, and carve out a promising future. What's your excuse for the other 364 days?
The leader and often guilty culprit of the rotator cuff, Supraspinatus. Time to learn a little more about this muscle's dynamic role in the body as it fights to keep the shoulder complex in check.
All season leading up to this. Two leaders with their own legacies. Two tenacious defenses. Two tigers staring with locked eyes and only one will come out alive, claws sharpened. One is purple, the other orange. This jungle madness is the college football playoffs featuring Heisman winning QB LSU Tigers vs defending champion Clemson Tigers.
Sometimes in life we don't truly appreciate something until it's gone. 'If you really love her then let her go', 'the grass is greener on the other side.... Until it isn't'. Well today we're talking about sleep schedules, how they're intimately intertwined in our physiology, and why we need them so badly. And yes, I'm talking about this when I'm at a deficit in that category.
It's party time out here. Celebrating a lot of long lasting friendships and memories with an old crew before I head west. P.S. I also give an important update on that Decathalon I've been involved in for those loyal listeners who have been keeping up.
What do we do when we find ourselves on thin ice? Most likely the opposite of what we need to be doing. Today's episode encourages thought provoking insight to our own mental dialogue and what our subconscious has been programed to revert to. Time to take it a layer deeper and question this inner working of our mind.
Merry Christmas everyone! I want y'all to enjoy the day with friends and family so I'm keeping this one real short. Just like you have to hit that primer on your lawn mower, you've got to hit it for your body too. I'm flying out today which means everything will be a bit too stagnant for my liking. Good thing I hit this early morning workout before peacing out.
With the recent hiking in Sedona I was thinking of putting a bit out there about managing the altitude. It's really not bad out here, at least not enough to get any major effects unless you're in poor condition anyway. Anyway, today is a little intro to nutrition modification for dealing with altitude changes and hiking survival.
Inspired by my recent hiking trip we are focusing on some shoulder blade control with the rhomboids. I dish out a practical tip to keep your life in balance for the next adventure. Time to get back on the trails!
Today we take a spotlight look at Stanford Senior Kathryn Plummer. She lead the volleyball team that won the division 1 NCAA tournament yesterday! This stud of an athlete left a legacy in her wake. Tune in to learn more.
Out here in the land of the natural red rock. Arizona. Specifically in Sedona with the family. Taking in the beautiful nature all around us. This place does a better job than most of having the human habitat immersed in the land, not dominating it. This is our vacation with the perfect combination of adventure and rejuvenation. What's yours?
Today a special guest joins us. An old friend of mine, kick boxing instructor, wilderness teacher extraordinaire, Nora Murphy. We have an experiment with the episode. Football has 2 minute drills where they try to maximize their play and get the best outcome to score with 2 minutes left in the half. We take a similar philosophy on this. Tune in and enjoy some surprises.
The relationship we have with our past greatly effects our present and future. Memories are filled with so much throughout our lives, but today we are focusing on those of challenge and adversity. The memories of what we did with those times. Let's turn our times of gritty struggle to our advantage once more to fuel us into a fulfilling future we can be proud of.
We're taking a lesson today from something I witnessed recently. An ordinary act that I consider extrodinary. Because of its simplistic fun loving response to a common issue. If only this response was more common.
Today is all about bringing back an old classic staple. This time we take the breakfast of champions and make a fee modifications to make it even better. No more guilt needed and it's a better fuel!
VMO (Vastus Medialis Oblique head)! We delve into this important part of the quadricep and take a look at past vs present considerations within physical therapy and the knee. Time to take a ride on this crazy train! You'll see what I mean...
Obstical course races have just become more legitament. The top prize for the spartan champion was just announced for $1 million. The feild was also expanded for prize money going to the top male and female athletes. Whether you're an amateur, seasoned veteran, or (race) virgin, it's time to get your butt off the couch and get out there!
This is a full weekend of celebration and fun. Time to party with the right people, for the right reasons, and have a blast.
Happy Friday the 13th. What could go wrong? These days are starting to turn lucky for me. The last Friday the 13th was when I got my job offer. Well, it's all about the self fulfilling prophecy anyway. Spent the day in the awesome sports med clinic at Cayuga Medical Center for the last day for a while. It's been a great full day back in Ithaca after spending some good time away. Opportunities in this life are about far more than not burning bridges, it's about fueling and fulfilling that hunger, in yourself and others.
The East Coast tour is officially over. From New Hampshire, to Maine, back to New Hampshire, Rhode Island, Connecticut, Pennsylvania, and finally back home to New York. It's been a time filled with old connections and bringing forward many memories. The relationship we have with our past is essential to how we live in the present amd how our future will end up. Time to rejoice and celebrate memories of the past to start the path of the future.
I love using maces for workouts to change it up. They provide a different input of stimulus that requires rising to an enhanced focus, and thus self awareness. When you don't have a sweet custom mace it's not an excuse to push it to the way side. Time to go digging into that tool shed and find something fun.
What does a Christmas tree have in common with a great bowl of oatmeal? A whole heck of a lot. We also take a look at the benefits of soluable fiber and it's intricit relationship with cholesterol. Plus I share my go to oatmeal dish, a recipe for success.
As a preface to an upcoming Tasty Tuesday episode; today we look at a strong muscle controlling the jaw, the Temporalis. We talk about its control over the jaw, interesting neurological relationships, and influence relating to headaches.
I've started following the ladies volleyball NCAA tournament. It's getting tense as the competition gets even better. Today we dig down into the position of the Libero. It's the person wearing the different color shirt on the court.
Third time's the charm. Out here for the trifecta with my good friend T-Nix. We talk about work life balance and the importance of making boundaries for not only success, but for survival. This applies to the simplest of jobs and to those that have you pulled in twenty different directions. So take a moment to breathe, kick back, and enjoy.
Back with my friend T-Nix on the podcast today. We're talking about our unique experiences at Hyde School. What the school stands for, how it helped us, and why it's needed in the current times we live in. In a culture of achievement and doing, it's important to get back to the roots of effort and self-understanding. A challenging place where the rebel spirit is welcome... Good thing, because that spirit remains in me.
I made my trip up to Maine visiting the sister school of the boarding school I went to, Hyde School. Visiting many old and new friends. This includes a former roommate, and master of tough love in the times I may have needed in most, Tom Nixon (T-Nix). Today I've got the sass master himself on this episode telling us why we need more tough love in our life. He indulges us with a trip down memory lane...
Today's Workout Wednesday is the first one where I've actually been cleared to get back to working out. This episode starts a conversation around injury/trauma, the body's healing response, and appropriate treatment. Rarely is it an all or nothing approach. The secret lies in Progressive Optimal Loading. We also have a discussion about stratigies for activation while protecting sensitive structures to prevent neurological inhibition.
Today we take a turn off the well beaten path. Instead, we approach the topic of how we interact with our food as a greater part of the environment we are a part of. We delve into really understanding why people eat what they do. Health, blissful enjoyment, ethics, or other reasons all together.
Subscapularis, one of the four rotator cuff muscles. In this episode we take a deeper dive into its role in our function and what can happen as pathology creeps in. This segment is full of relevant clinical pearls to improve understanding and treatment of dysfunction as well as some differential diagnosis thoughts to consider when addressing restrictions.
QB for the Baltimore Ravens, Lamar Jackson, has been tearing it up not only in the air but on the turf too. He has changed the way NFL defenses have needed to rush and contain for his extreme dual threat. He has also changed the way and to the degree of how a team build changes around one player. The Ravens are coming off their 8th straight win as they beat the gnarly 49ers elite defense 20-17 with a FG as time expired.
Celebrating our 300th episode! 300 days in a row of consistency! Going back to the origin of this podcast: its about doing simple things well to build momentum in your life and doing those things consistently. Today's podcast is about sleep health and secrets to success that have helped me get those ZZZs at night to keep my enregy throughout the day.
Here we are the day after Thanksgiving, AKA food coma hangover, AKA black Friday, AKA Thanksgiving and game night round two with all those leftovers needing to be put to good use! It's incredible to be around so many great people. I've also been improving physically after surgery, making little gains in recovery each day. As I wade further into that healing water each day, the height of my body faces a little more resistance. The resistance it needs and has craved. This metaphor may in fact represent most of the growth we go through... Until a good friend shows us some tough love and pushes us off the dock...
Happy Thanksgiving everyone. I'm joined on today's episode by my younger brother, Noah. This is officially my favorite holiday of the year. A time of great family, food, and football. I relive some good stories with my brother as we look forward to another great celebration.
The day before turkey day. To bring the appetite you've got to bring the entire body, not just the stomach. Get that physiology moving. The community turkey trot and the ideas behind it are a great way to start and ought to be encouraged on many more days throughout the year.
Not only are we talking about an interconnected intimate pairing of nutrition and fatigue issues, we are also bringing in a bit of a case study. Recently I had a friend and client approach me asking for guidance, looking for a tailored comprehensive plan. Tune in to hear a bit more about this topic and specific situation. I also share some of my methods and rationale of how I developed her plan and to better your own understanding, help you help your clients, or for the curios mind.
Shakespeare altered the modern language of his time. So what better to do with his work than another play on words. 'What's in a name?' to ' What's in a nerve?' Back when I first took anatomy and physiology nerves seemed obscure to me and slightly intangible. Today we discuss what a nerve is, how it functions, what it's made of, what separates a healthy from unhealthy nerve, and a simplistic and most importantly understandable view on the different types of nerves.
Kemba Walker is currently a point guard for the Boston Celtics, after spending most of his NBA career with the Charlotte Hornets, and a former NCAA champion with the UConn Huskies. Just two days ago he was carted off the court on a stretcher and a neck brace. Today we give an update on his status and this provides an opportunity for a great conversation about neck injuries.
Starting out today with reuniting with some old friends. Fellow classmates I've battled with side by side to finish my physical therapy training. This is the start of my east coast tour seeing those great relationships before moving out west.
How many legs does a chair have? Usually four, but really the answer is: enough. What happens when we remove a leg from the chair? Everything is out of balance and we come crashing down. We continue this metaphor into a conversation about my own recent experiences, working with athletes, injuries, and life balance.
Normally building up emotional walls within the context of our mind is frowned upon, it kills off any access to vulnerability that I agree is essential for growth. Today we're having a new take on mental walls. What this new mentality is and why ever once and a while you want to build one up again.
This is a Shout out to cross fit mentality. Or at least cross fit mentality done right, and taking it into your own hands. How do you gauge if you're getting better? With a standard of measure. That's why I'm advocating for finding your favorite challenging workout to have as a comaparision. Or as in the physical therapy world be would call a comparable/asterisk sign. By the way, this sign doesn't have to illicit nociception, it can be a performance indicator as well. The crossfit community has done a great job of having many challenging standard workouts to gauge improvement and change. Don't be afraid to create your own that jives with your tenacity.
I'm already getting in the mood for that large family filled Thanksgiving feast. My favorite holiday of the year. Today we're talking about a savory new take on a classic side dish. I can almost guarantee you haven't combined these ingredients in this way before. Make your kitchen a place of experiment, load up that plate, and chow down.
Today's Muscle Monday is getting back to the core of the problem. The Internal Oblique is an important lateral stabilizer and a powerhouse for overall core function. Tune in to learn more about this and it's nuanced differences from the External Oblique in action and how the origin and insertion affect this phenomenon.
Cortaca, the annual football riveraly between Ithaca College and SUNY Cortland. Named the biggest little game in the country. The biggest game in D3 college football drew 45,000 people in the live audience to break the former D3 record. It's a great day to be a bomber, a proud IC alum, with the 32-20 victory yesterday.
Every season comes for a reason. Winter is the time of early end to days and hibernation. Time to recover energy and charge up for future days. If all the other animals do it, maybe we shouldn't feel so bad about taking advantage.
As Papa Roach said: 'our scars remind us that the past is real'. Great proof to have of 10 hours ago, especially when anesthesia can muddy the memory. The results were good. Here we are: Enegizer Bunny 2.0! Ready to go.... Or rest for now. Let's make the magic happen!
The illusion of control is a powerful one, and just a mere illusion. There is so much in our lives that we have no direct influence over. This is a current personal battle for me. The secret to success may lie at the intersection of the stoic mindset and a trust in God.
How do you design the order of your workouts week by week? Sometimes the environment dictates more of our schedule than what we like. Today is all about prioritizing what we can do with what we have at hand.
Today we take a step of the straight and narrow beaten path of health themed. Food is meant to be enjoyed too, and sometimes that means endulging beyond your norms. Inspired by my trip to Pittsburgh and the famous Primanti Bros. It was far from a disappointment. Time to chow down.
Today we take a step back from our routine, for something that should be far more routine: thanking our military. We have so many men and women around us, and some who are no longer around us, who have given everything so that we can enjoy the immense freedom that we do. This day, the memories it brings, and the connections hold a special place in my heart. Please check out this song about our soldiers. (I do not own the rights to this music or the link I am sharing) https://m.youtube.com/watch?v=iFs0k_CVL6Q
Today's focus is on the early start and trajectory of two great basketball teams who dress in pride with green. The Oregon Lady Ducks and the Boston Celtics. With an extra focus on the players Sabrina Ionescu and Gordon Hayward. We talk about recent injuries, current culture of college basketball, healthy underdog mentality, and a fire like strong start. Yes, there is mention of the upset of the USA Women Basketball National Team.
Ever hear the saying your beat thoughts happen in the shower. Well there may be some truth to that. Let that brain unwind, recover, and process. A mind full of weeds is not a mind ready for an epiphany.
First day at the first annual Interprofessional Spine Conference in Pittsburg, PA. It was a great time with many Physical Therapists, Chiropractors, and Doctors of Osteopathy. Lots of networking and lots of informative sessions on making ourselves better in what we do and understanding why we do it. We've got a great opportunity ahead of us to change healthcare as we know it.
Now that I've passed both the Cali Jurisprudence exam and the National Physical Therapy Exam (NPTE) it's time to start my professional career. Exactly what I'm doing this weekend in Pittsburg at an Interprofessional Spine Conference. Also, I share my NPTE score so that you can determine if you want to follow my study plan or not.
I just got back from a full 3-day hiking trip in the Adirondacks. Completing hikes of Haystack Mountain, Mount Marcy, and Whiteface. They were all a blast. I was joined by a good friend, and fellow physical therapist, Dr Maya Drummond. She also joins us on today's podcast episode. We talk about the hiking trip, the physical challenges, and what to add to your movement practices and why it's so good for you.
Off to Lake Placid for some good hiking. Today is all about the nutrition and strategy needed for keeping energy at a prime.
Combining vanity with functionality.... Time to workout those beach muscles. The rhomboids dictate both upper back strength and shoulder position. These muscles are often overlooked and severely underrated. Tune in to understand their functions, one of my favorite heavy exercises, and an extended Halloween weekend Trick to restore shoulder balance (that's really a Treat).
I know it doesn't have anything to do with rugby, but wanted to wish a congratulations to Bill Belichick on his 300th career win as a head coach. I almost got him to join us on this podcast episode but you'll have to tune in to find out why that didn't pan out. Anyway, today is about the game of rugby and the South African team that recently won the Rugby World Cup in Japan.
When life has you feeling down, you just need some puppy love in your life. Well, when you're feeling great, that puppy love feels even better. Today is all about feeling the good feels. We've also got a Decathalon update on hand. The battle has continued...
In sports and athletics the offseason is a time of recovery. Where we 'catch-up' on our rest... If that's even physiologically possible, where we de-load, and address any nagging aches and pains. The same is true for any other aspect of life. Now it's my mental off-season after those crazy exams are done. Ready to take full advantage!
Happy Halloween! Normally I'd tell you what this episode is all about. For today, it'll be a trick or treat that you'll have to find out for yourself.
Today we gain perspective from the famous choreographer and former ballerina, Twyla Tharpa, at 78 years young. She recently published a new book 'Keep it Moving: Lessons for the Rest of Your Life'. Her perspective is bold and refreshing, and she backs it up. There are pearls of wisdom to gain in this episode, pearls that look good no matter your age.
Remember have those frozen popsicles as a kid? It was one of my many summer time staples. Also, remember how dang sweet & sugary they were? Tune in as I talk about a way to bring back that childhood pleasure and convenience while still showing your body some love, living for the present and the future. DISCLAIMER: I cannot do a damn thing about brain-freezes!
Today's Muscle Monday is a good one. This bad boy is making sure you (your arch) doesn't collapse under the weight of the world, or your body weight. The Posterior Tibilais (Post Tib) is an essential muscle for keeping a strong foundation with each and every contact between you and the ground. Tune in to learn more.
On this Sports Sunday it's all about baseball, all about the world series. The series is tied 2-2, in this now new series of 3 games in this game 5. Tune in to learn why a normal advantage is perhaps not so advantagous this year, and why this world series is not only entertaining but on the brink of making history.
We all strive to have balance in our lives. That balance looks very different for all of us based on our priorities. But there are times where we have to reach far out of that normal balance for ourselves. So how do we stay productive through fatigue while slowly brining ourselves back into equilibrium.... I don't pretend to have all the answers but I think a secret to success lies in frequency mini-resets. Tune in for your own break.
Hindsight 20/20. So here's the question... Did I study right for the big test? In some ways I'll find out when I get my results. In other ways, I already know. Join me today as I share my study methods, my journey through these latest chunks of focused efforts, and advice for prepping for the NPTE, or any big exam, based on what worked well for me.
Today is the day, today was the day, the day of the National Physical Therapy Exam. Yes, I was nervous. Yes, I was prepared. Competence builds confidence. Although peace is only given through God. We've talked about putting in the reps to see the benefit when you find yourself in the big moment. Tune in to find out, and wrestle with the idea yourself, of how those reps feel when you are in the big moment. Come stay awhile. Pull up a chair in the hot seat...
What's the hold up!? Well in chemistry and physiology (which is basically ccool applied functional chemistry) the hold up is literally called the Rate Limiting Factor. If we had more of it, we could do more; but we don't, so we don't. This is often due to speed of a reaction or lack of abundance of a substrate (physical material). Well now we're talking about injuries that we have as our own rate limiting factor. This is understandable. Our body has a protective mechanism. To truly heal and improve optimally we need to understand the concept of a rate limiting factor in regard to physical injuries, because unfortunently we usually do a really crappy job at that.
It's getting to be that time of year. In the middle of the fall season, leaves are turning, Halloween is almost here, with Thanksgiving the month after. Today is a classic with an easy to whip up recipe for some tasty pumpkin pie filling. None of that out of a can nonsense!
Here we go again... Taking a ride on the crazy train... Oops, I meant Fascial Train! The Quadratus Lumborum (QL) is an important muscle for normal movement and function, and often gets a bad rep when things go south. It can also be caught in a suboptimal state of tension & restriction of movement patterns without really recognizing it (outside of our concept of 'feels normal'). Tune in to learn more about the QL and all it can do for you.
Last Sunday was about the track & field Decathalon events. Today is not that day. Today is about competitive shenanagins between two great friends as they each transition to a new phase of their lives. With ice in our veins, bad jokes in the mind, and nothing but love at heart.... Never underestimate the heart of a champion!
Periodization is a big word and focus in the athletic and strength & conditioning world. Rarely is it intentionally talked about outside of those contexts. Today is the day that all changes...
This episode was partially inspired by a throw back song from 3 Doors Down; 'If I Could Be Like That'. We often dare to dream to be like and be inspired by others around us. Sometimes we wander into a dangerous territory and idolize them. This is a big mistake. This episode touches upon an often overlooked aspect of being inhumane, and what we can do about it. You are but a mere mortal, but guess what, so is everyone else.
What does your workout have to do with the Moab 240? Probably more than you might think. It's time to recertify yourself and make the legends of your past part of the trials of today!
Be consistent before being a hero. This is true for fitness, nutrition, and in life. Today I share a story of a dream come true for an athlete I helped set on the right path a few months ago. He had the passion, the commitment, I just showed him where to go.... And he delivered consistency.... And where consistency lies results follow!
Sternocleidomastoid... Wow that's a mouthful. The SCM is a powerful neck muscle that often gets a bad rep. It's important to understand what it does and what we can use it as a landmark for other structures. Tune in to learn more about this muscle, once you learn it and see it, you won't be able to un-see it in hard working heavy breathing athletes.
The 10 event behemoth in track and field, the Decathalon. Considered to be made for the best all around athlete. In this episode we talk about the events and the ideal body type for them, as well as some of the stunning exceptions to the norm throughout history. This is made for variability and the multisport athlete.
Today we get back to the basics of Sleepy Saturday with sleep health. How does napping play a role in this pursuit of getting our rest? We discuss the DOs and DON'Ts and the science behind the grey area in between. Go get those ZZZZZZZs
What are you passionate about? More importantly, what is your passion? Your purpose? We have little hints all around us to help discover it. Tune in to find out what these hints are, and find out who you really are.
Most people fear rejection. That makes sense. We usually don't go seeking opportunities looking to be denied. How you handle rejection says a lot about you, and your future opportunities as you look into that ever telling crystal ball. Today is all about taking rejection in stride, remembering that 'no' is just another arrow pointing you in the right direction, and to never burn bridges in relationships you create.
In a pinch for time with your workouts? Want a functional approach to work on both strength and cardio? This episode is for you. Tune in to check out a new workout strategy I trialed for myself recently and all the benefits.
Unlock your rebel spirit in this episode. Following the monster jaw packed episode yesterday on those munching muscles we're still talking about eating... My kind of stuff. Today is about getting in touch with your intuition regarding what you put in your body. Combining pleasure and optimal function. All feel good, both during and after. Get ready to chow down.
Chew on this episode. Today's Muscle Monday is all about the Masseter (mass eater!) muscle. This jaw chomping power house has helped us survive since we were cavemen and had to eat for survival. Grab your favorite snack while you learn more about your body. Om-Nom-Nom!
Kicker for the New England Patriots, Stephen Gostkowski, recently injured his left hip. Not much information has been disclosed other than he will be out for a season ending surgery. Tune in to learn more about what this means for him, his team, and speculations as to the culprit of his injury.
Nothing speaks recovery like taking a true check in with yourself to find out what really needs to recover. Today I invite you to join me as I go through a body scan to recenter myself. Lay down, tune in (to this episode and yourself), and breathe.
Nothing like revisiting a long lasting tradition. Every year (good thing just once a year), since middle school, I hit the Chinese buffet with a long term friend and mentor of mine. From there, it's all history. Of course, when you read your fortune cookie you have to add 'in bed' at the end.
Thoughtful Thursdays are all about mindset. So many of us prepare to maximize our ability at our peak, the top of the summet, whether in sports or career. Tune into this episode to find out why that mindset can be so detrimental.
Uploading this episode after a long and good day of travel. Driving from NH to NY and catching up with great friends halfway. Today's Workout Wednesday is inspired by my recent bootcamp style training workouts. It is all about supersets, not switching off after you complete a desired rep count, rather performing for a time duration. The two most important factors for dictating what metabolic energy system we utilize is 1) Intensity, and 2) time/duration. When we define the time and give our max intensity we have successfully programmed to our desired (whatever that is) primary energy system. These are the primary means of evoking a targeted physiologic response. Physiologic responses always occur (one of many qualifications for life), now we just need to be mindful of which ones we want to adapt to and with.
Tasty Tuesday and time to load up! Or not, or just a little.... Today we talk about those early morning workouts and if you should or shouldn't have anything to eat before. If so, what should you be munching on. Well, it really depends on what the workout is that you're putting yourself up to. In this episode I tell my own story and share my personal reccomendations backed up by (tasty) science.
Muscle Monday and it's time for the flashy beach muscles. Six pack abs! Today is all about this superficial (anatomically and perhaps socially...) layer of abs. We talk about structure so that we can better understand it's function. I share a throwback exercise that was my first favorite ab burn, back in the day when I got serious about getting in shape.
We've often talked about elite high level sports. Today is about where to get started for someone just starting kick boxing or interested in martial Arts. While I am a fan of mastery. Sometimes just getting started and being approachable is as important.
Today's message of restoration is all about getting back in touch with yourself. Speaking of getting back in touch, I've just started meditating again. This was something I found helpful and frequently did a few years back, but life gets busy and habits fall by the wayside. No shame in wanting a restart and picking it back up again. Let's take a deeper look at meditation as I re-explore its benefits.
A few weeks ago I talked about starting a new habit in the ways that I wrote down my goals. This podcast episode is the update to that. It is all about consistency and the insight gained through constantly refining my art. You can't redefine yourself without repeated exposure, so get to know yourself and your goals better. To quote my mentor Dr. Kelly Starrett: 'Be consistent before you're heroic'. Tune in to learn how my focus has changed as I've stayed the course with this form of goal writing. What are your goals?
We talkin 'bout practice!?!?!?! I mean.... Practice?!? Unless you're A.I. Hell yeah we talkin' bout practice! Today mentality food for thought is all about preparation for the big moment, the test, the shot, the performance, the practical. Whatever it is for you. Get ready! Then be ready so you don't have to get ready!
I've got to practice what I preach. Recorded this episode today as I went on a walk cooling down from a great workout. Exactly what my body needed. I've been asked by a lot of people about shoulder irritation, chest/pec activation, posture, chest vs shoulder dominance.... I wanted to use this opportunity to debunk and demystify a few things. Today is (yes, based on the workout I did today) all about getting a better activation of your pecs and it's implications for not only strength, but health of your entire upper body. Move better, feel better, be better.
Salt of the earth or salt of the sea? Make sure that salt isn't naked and that it's got iodine added in. Today we take a look at this essential nutrient, why all of a sudden people in this modern age are at a deficiency, and all that can go wrong when it does.... Even with the best of intentions.
Today is a Muscle Monday for the anatomy nerds. We're delving into the neck, the suboccipital group, specifically the Oblique Capitus Inferior. We take a look at it's important function with the AA/C1C2 joint, cervicogenic headaches, whiplash, dizziness, and normal movement. To understand function we need to better understand structure, even detailed physiological structure. For this we turn to yet another study comparing humans to chimpanzees. Even more interesting we talk about a study published this month by Scherer et al. that describes anatomical variations in the relationship between the Greater Occipital Nerve and the Oblique Capitus Inferior. Enjoy!
Hockey is starting back up again. NHL pre-season is here. While all athletes need a strong posterior chain, hockey may be at the top of the demand list. Their crouched positions, fast explosive power, and physicality of the sport put on a high demand. Let's learn some tips about time under tension from these athletes and apply it to our game, whether we play hockey or not.
The need to breathe is essential for life (duh!). Then why do we suck at it. We need to stop just barely breathing to get by with our physiological minimum. Because good enough is never good enough. Its about being at the top of our game no matter our intensity. No matter our movement. No matter our position.
Making big moves today. Acceptance, commitment, and the decision making process behind it all. Time to be and stay committed to our best.
I'm all about cultivating the internal world to create a solid foundation for achieving external results. But sometimes there are external demands placed upon us that we need to rise up to. Today is all about the later. Can we actually adapt and rise to the challenge.
Working out all day! Well, not really. But moving all day, yes! Time to get off your butt and get the blood flowing again. This episode is paradigm shifting from working out to promoting movement, and it may just be the game changer some of us need, or a switch up during an 'off' day.
Today's episode is all about the infamous green balls of death. No, I don't really believe that, but I've heard it before. Rather this nutrient dense food is packed with the goodness we need. We also take a deeper dive into the role vitamin K plays in our body with its expansive influence all the way to bone health.
Time to get these hamstrings going. We talk the structure that leads to essential function. Why these muscles are often underdeveloped, their relationship to knee health, and of course best ways to train these bad boys.
The underdog in the US open tennis tournament. Making it all the way to the finals of the grand slam tournament. Daniil Medvedev. The Russian, lean, mean, chess playing machine, giant string bean, ..... Who also plays tennis. Today we dig into this intellectual athlete's unique approach to the game of tennis, how he was able to achieve so much success, and the mentality and physicality behind his tenacious approach and its cost to himself.
Paying tribute to my interview the other day. Our topic today is all about Upregulation and Downregulation. What does it mean and why is it important? This is different than where we get our energy from. Tune in and learn about the difference between introversion/extroversion and this energy regulation.
We're in the depth of interview season now. Flying out west to the land of dreams and opportunity, California! Making it happen out here in LA. Today is all about the mentality behind the big interview. To all of you out there with an upcoming interview, remember, you're interviewing them AT LEAST as much as they're interviewing you. Game time!
First of all, I want to take a moment to honor all of those effected by the tragedy of 9/11 18 years ago. To those who lost family members and the men and women of service who helped in response. Getting on a flight today calls me to reflect on this. Our podcast topic is far more superficial in comparison. I talk exercise and workout ways to practically stay healthy during a long day of travel and maintaining sanity doing so.
We all know nutrition is important. Some of us are better at prioritizing it than others. But often it can fall by the wayside when we are on the go with other things on our mind. Tune in to hear my perspective on staying healthy when traveling, especially with these flights I've got coming up.
Today's Muscle Monday is a great one. Ever wonder how someone you admire seems to carry the weight of the world on their shoulders, well this muscle won't do it all, but it helps. Tune in to redefine how to train this essential muscle and why I consider it the 'bridge' in essential shoulder scap function. The scapulo-humeral rhythm without arm elevation.
The NFL season has technically already started, but it really kicks off today. As teams have new rookie contracts and massive trades, sometimes your favorite franchises can look, and feel, like totally different teams. Tuckman proposed his group development theory in the four common stages of forming, storming, norming, and performing. While these stages apply to any group, it ia best exemplified in sports. The great organizations recognize this and diligently work to progress their team where they need to go in order to reach their max potential.
The original definition of homeostasis was related to the smallest form of life, the individual cell. This concept can be spread to an entire organism, as a person or animal. Learn about this mechanism for reactive balance in every area in our lives and how it effects our responses. It begs the question, can we truly seperate the internal from external?
I'm not going to sit here and pretend that failure is fun or enjoyable. It sucks. It's essential, it's important, and it sucks. I recently came short on a big goal I set for myself a while ago. It takes humble confidence to get back up time and time again. Part of me wants to spread the message that it's glorious to shoot for the stars and feel accomplished when you land on the moon. When you take yourself further than you thought you could go. That wouldn't be the entire truth. Because when you're on the moon, you can still see the stars...
Some people have been there, many haven't. Today's Thoughtful Thursday is all about entering, approaching, remembering that dark place in our mind. Not evil. Just dark. A place where the only thing that exists is your absolute commitment and drive. What are your priorities in your life? Are you actually living them? Doing enough to pretend you're living them? Or no where close? Tune in and recommit to yourself.
There are days where it's tough to show up to the gym, to get that workout in, to put in the effort to better your physical self. Many of us eventually break that hurdle. The next hurdle is what do you do once you're already there. Today's episode is all about how you keep up the intensity you set for yourself. The test of your integrity never stops.
Smoothies can be the perfect pre or post workout fuel. Is yours doing good for you or just pretending it is. I share one of my smoothie recipes that gets me going and what to look for when designing your cocktail.
Today's Muscle Monday episode is dedicated to a friend of mine, you'll hear why on the episode. This episode delves into a small detailed muscle in the elbow, it's vitally overlooked function, and opens a window to a discussion of comparitive anatomy between the upper and lower extremities.
Indianapolis Colt's NFL quarterback, rather, former quarterback, Andrew Luck announced his retirement from football at only age 29. He had suffered many injuries throughout his career and surgeries were associated with some of these. Related to this situation we revisit the transitionary movement model by Dr. Kelly Starrett of Incomplete Movement Patterns, to Incident (body's warning sign), to injury.
Relax, recharge, and mostly de-stress. We've all got things we gravitate toward that just feel good. We've got to make time for these if we expect ourselves to be efficient in our jobs, and to just enjoy life.
In this Focus Friday episode I take you back on a trip down memory lane as I review some goals I set for myself both 1 year and 2 years ago. I'm certainly no where near perfect, nor do I pretend to be, but chasing after these goals has made me a better person. I also share a new system of bringing my goals into reality that I've done for less than a week. Fresh on the new journey.
Today's message is a powerful one. The truth lies in the answer to the question: do you truly attain what you seek? Are you chasing security or opportunity in your life? Tune in to learn about the essential implications of this concept. We're in store for a major paradigm shift in how we look at the world, and this is the start.
I've heard time and time again: 'I'm pretty active'. What does that even mean? There is such a wide perspective and so many people that would rate their health as great that may be in dire straights. To have resiliency to injury or movements you not only need coordination, but also strength. The best athletes strength train their weak and vulnerable points. Maybe we should all take that hint. No need to get massive, just incorporate strengthening into everyone's plan. Yes, even the ultra endurance athlete.... Especially the ultra endurance athlete... Nothin' wrong with getting strong!
I was going to title this episode 'sweet liver', but I didn't anyone to get the impression that I eat that... If sweet liver is even a dish. Today's Tasty Tuesday episode is all about the intimate relationship between fructose and fatty liver disease. This was inspired by a new review article just published this month: 'Dietary Fructose and the Metabolic Syndrome' by Taskinen et al. I'd encourage giving it a read for anyone looking for additional information on the subject.
Today's Muscle Monday focuses on a gnarly neck muscle. When under proper balance it's no issue, but when over relied on it can be the culprit of some issues. We delve into its anatomy to get a better understanding of both it's functions and limitations in our body. Sometimes in life we need more of what we neglect and less of what dominates our patterns....
Pumped up for this episode. It's a whole new term that I made today when recording this episode. Find out what it means and why this concept is essential to our movement repituare and health. This episode was inspired by a specific tennis athlete I've worked with but is common in tennis and golf. Tune in and enjoy.
Celebrating the day with a reunion of some old friends and a long hike. Today is all about the rejuvenation that comes from being immersed in nature. Call it hippie or not, either way it's good for the body and for the soul. Nothing beats chillin under a waterfall with great friends.
Back at it again. First day back home and back on that college campus. Study, gym, ball, friends, reunions with old professors... Game time as I get ready for this exam and interviews. Sometimes we have to see where we came from to appreciate even more where we're going.
Celebrating episode 200 today. More important than just 200 episodes, we're celebrating 200 days of consistency. Today's Thoughtful Thursday episode is close to my heart, close to my passion, close to my drive. The battle starts with know thy self. From there it only spreads; know your strengths and grow your strengths. Your accountability and direction in life rests in the congruency of your Ikigai and the reason why people seek you out.
Outside of direct trauma, what's the least damaged major joint in the body? Tune in to find out and also find out why. I'll give you a hint. It has less intense impact loading and goes through its full range of motion throughout the day. This has numerous benefits and implications of how to stay strong and healthy as we age and prevent those knarly aches and pains that can be obstacles preventing us from doing what we love. Tune in and get moving. Motion is lotion.
Today I review an article published only a month ago in July 2019. This has fascinating applications for our understanding, and where our lack of understanding is, of the human gut biome. These particular strains of bacteria in the Veillonella group rely exclusively on lactic acid for their food. Not only do we have this in our gut naturally, but marathon runners tend to have a larger proportion of them. There may be potential for our DNA to directly influence these gut bacteria, could the reverse also be true? Tune in to learn about the fascinating implications that we've discovered.
Today's Muscle Monday episode has got some force behind it. Not a complicated muscle or typically viewed for its stability role, but rather a prime mover of the upper body. The anterior deltoid has an important role in our daily functions, sports, and an essential role in the front rack position. We take a look at it's dynamic influence in the front rack as we relate to it's interaction as a part of a larger system. If the chip on your shoulder is over 135 pounds then this episode is for you!
This Sports Sunday is a force to face, a slam dunk, all about big boy Boogie Cousins. Journeyman Center in the NBA. His most recent signing was a one year contract with the LA Lakers. His most recent injury was his left ACL (Anterior Cruciate Ligament) in his knee. This episode takes a look back into his extensive list of other injuries from the knees on down and how his training, body type, and style of play may have predisposed these issues. I break down some film for you, not in terms of his offensive prowess or defensive shot blocking tenacity. Rather, the asymmetries in his movement patterns before, after, and between injuries. Hint: these are most evident when he lands from a powerful jump and is 'seeking stability' controlling himself in the air. Stay fit, stay tough, and enjoy.
Yesterday (yes I know on a Friday) was a true well lived Sleepy Saturday mentality. Had a great time with many great people. Can you slowly march toward your dreams, have a blast doing it, and not always have to give your blood, sweat, and tears? This is the test if you're living life well in balance, we don't always need to be stressed to be accomplished. Life is too short to take so seriously and remain rigid. After all, you can't get out of life alive. A day of great friends, good food, some studying, more manipulations, a few drinks, many stories, and frequent laughs. Rewarding and nourishing. As a bonus feature; if you've ever felt like the middle finger wasn't enough to express your true feelings, in the episode I share the solution to your problem.
Today is the official graduation day. While I already had the ceremony back in May, now that my final clinical is done and all logistics processed I've graduated my Doctor of Physical Therapy program. It's bsen a long time coming. Toughing it out through both undergrad and grad school for this training. Now that I've come so far I truly recognize that this is only the start of what's yet to come...
Sometimes the most unselfish thing you can do is be a little selfish. No one wants to lean on the shoulder of someone who's weak and insecure. It's like choosing to sit on a chair with only three legs. Too many people compromise too much and too early in their lives. They sell their dreams for acceptance. Tune in for this thought provoking episode and consider where you stand on this dynamic tight rope of an essential question: are you really helping or hindering yourself, and others?
We're expanding upon our last Tasty Tuesday episode and continuing with the topic of Inflammation. In this episode we talk about what types of exercise have an inflammatory effect and what that specifically is. We also expand on another possible explanation of why moderate aerobic activity reduces muscle soreness aside from just processing lactic acid. This should get you fired up, or cooling the fire down depending what your inflammatory goal is.
Every substance we consume ultimately has some degree of pro-inflammatory or anti-inflammatory properties. Acute inflammation is not always desireable but may serve a purpose. Chronic inflammation is a nightmare waiting to hatch. Tune in to learn about the role of inflammation on the gut and some simple stratigies to manage your inflammation. There may also be a link between chronic gut inflammation and some common autoimmune diseases.
It's game time out here. Muscle Monday is taking a look at an essential muscle for all levels of performance that is far too often overlooked. This is the famous boxing punching muscle that shows its rigid teeth along the rib cage. It sure packs a punch! Tune in to learn about the biggest difference between us and monkeys (we suck at pull ups), and what factors play into this difference. For anything overhead, this muscle is a requirement.
*Disclaimer: In the episode I was unclear about the nerve root contribution of the long thoracic nerve. It receives its supply from the levels of C5, C6, and C7.
Sports Sunday is here and it's time to rumble! Get outside and get after it. Today is all about those obsticle course races. Tune in to learn my big 3 and accessory 3 exercises to get you fully ready for those courses.
Last of my my physical therapy clinical was yesterday. It's been a crazy journey. Couldn't think of a better group of people to share it with. Now that the fast pace raging storm has subsided it's time to let the dust settle. Welcome in the parasympathetic to balance out the sympathetic. Time to sit back, take it all in, and reflect.
There is no greater responsibility than taking young talent and molding it. Today is a bittersweet celebration of the end of my final clinical as a student physical therapist. It's been a long time coming. An incredible ride. A story filled with many mentors and greatful for these most recent ones.
Thoughtful Thursday is where it's at! Today is a great episode. I'm a firm believer that if over a long period of time you're not getting the results you want it's your fault. If you want different answers you need to ask different questions!
Today is the day! Stand and deliver, the presentation I've been preparing on tendinopathy. In fact, by the time I'm publishing this online it's already been done. Tune in for a few brief and interesting bits of information about tendinopathy. What it is, why it happens, and what you can do about it (especially if you don't have it yet). This absolutely applies to workouts and appropriate loading. Keep that body moving healthy and strong!
I'm currently preparing for a presentation on tendinopathy and stumbled across some interesting correlations with cholesterol and tendon function. Tune in to learn more about this intertwined relationship and why you should care. Food fuels the body. There is good fuel and bad fuel. It comes at no surprise that there are connections between what we consume and how we perform, even at a simple baseline function.
Today's Muscle Monday episode is a great one. A stable one. A strong one. Sadly, an often neglected one. Tune in to learn more about the Transverse Abdominis as we get to the core of stability. I also share a bit of bad news for my future physical therapy career, but now I've just got to roll with the punches!
In today's Sports Sunday episode we build upon the endurance of our previous Iron Cowboy episode. We're talking Triathlons! What they are, how to train for them, and their benefits. Now we also delve into the trifecta of the 3 main body types and their predispositions. Tune in to find out which one you are and what you may be best suited for.
The Iron Cowboy. The story of 50 - 50 - 50; 50 Iron man triathlons, in 50 different states, in only 50 days. This was done. Needless to say, this is reaching to the edge of human performance. How does this relate to recovery when there was no extra time? This is all about the methods he used to recover throughout these 50 days. If he can get recovery then what's your excuse?
As I approach the last week on my last clinical it's time to tune in and appreciate all I've been through and accomplished. It's been a blast here, loved every moment of it. From all the clinicians to patients I've encountered in my time in Texas there have been so many great memories to hold onto as I move forward in my career.
The Squeaky Wheel gets the grease. Today's Thoughtful Thursday is a message of persistence and all the benefits it provides as you continue along your journey. This is true for our body's physiology, our relationships, and especially mentality. Tune in and enjoy a great episode to raise your game to the next level, no matter where you currently are in this winding road of life.
Do you really know what you're lifting weights for? Strength or size or both? Many people think these are the same thing. In today's Workout Wednesday episode we take a delve into best training practices for each of these goals. Time to gear up and get after it.
Sweet tooth or not, many have a love for chocolate. This Tasty Tuesday episode is all about chocolate. Whether you should have it, how much, is it a health benefit or hindrance? This episode leads into a discussion of sugar in the body.
Check out this extremely important muscle. It may not help make that bikini figure stand out, but it is certainly functional. Enjoy learning about this deep spine stabilizer and proprioceptor engine for our body. It has an intimate relationship with back pain that carries multidirectional implications. From physical therapy to daily life, let's give the Multifidi a little tender loving care.
Today is a celebration of my being less inadequate at racquetball. It's a fun sport for all ages. Like tennis with bowling lane bumpers. Tune in to learn about common injuries and areas of health to focus on with this sport, especially as the aging population continuous to play.
The Flow State. Finding your element. The state of mind where we embrace fulfillment, focus, and timelessness. Take some time reflecting on what puts you in the zone. The frequency you find yourself experiencing it may be directly related to your health.
It's been a great experience this summer having a mentor that's both a physical therapist and a chiropractor. Being in a field of work to be a true healer and intuitive innovator is a blessing. It's been a curious journey uncovering more to the start of chiropractic from the likes of D.D. Palmer, B.J. Palmer, and potentially an influence from Andrew Taylor Still.
Live today like it's your last, because if you do, someday you'll be right. If you don't, then you'll be left with the incurable disease of 'what if'. That's not a place you want to be. Every day ask yourself what is the one thing you can do to better align yourself with your vision. Keep regret a thing of that past and put an end to the fear. This Thoughtful Thursday is full of thought provoking insights. Every day on a mission. Simply Not Easy!
Do you deadlift? Are you afraid of deadlifting? Do you believe that deadlifts prevent or cause back pain? Tune in to gain a better understanding of this movement and it's intimate and important relationship with health.
Time to get those raging hormones working! What does this have to do with food? Almost everything. Tune in to learn how our dietary intake lays the foundation of the building blocks for our hormones and their ideal environment. External results start with the internal environment.
Feeling the weight of the world on your shoulders? Or are your traps just weak? Tune in to learn more about the upper trap muscle, it's relevance to overall health, and common misconceptions. Time to get tough!
Serving up a great one! On today's Sports Sunday episode check out the tennis serve, mechanics involved, and how to train for it. On the week anniversary of a heated Wimbledon finals between Federer and Djokovic, learn a little more about the methods behind the madness. Get out there and Ace it!
A day and 50 years ago the first human set foot on the moon. Imaging the hard work and journey over a decade to reach that point. In contrast to taking in that incredible view looking back where they came from, our amazing planet Earth. This is not unlike how we are viewed in the eyes of our creator. Or setting our eyes on a longcoming success we worked hard for. The deepest valley looks serene from the mountain top. Especially once you've made that climb.
A big celebration in the clinic today. Another student's last day, and mine coming up in three weeks. I spend some time reflecting on big picture lessons learned so far this summer and how to make the most of the time I have left. Time to get fired up and take advantage of the time we have left.
Another gem is burried in this one. Bridge the gap. One of my motos that has rung true over this last year. See the vision. Live the vision. Analyze the difference. Decrease the distance. Bridge the gap!
On today's Workout Wednesday we talk about the Spartan obstacle course race. This can be applied to other obstacle course races as well. I stay with spartan only because I have more experience in their races than through other big events. It's a complete blast out there. Tune in as we delve into some training strategies to effectively prepare for these races, and common places people don't focus on enough. Get tough, get off the couch, and Spartan up! Aroo! Aroo! Aroo!
It's Tasty Tuesday and I've got an appetite! Today is all about gearing up for the big competition. Tune in to leaen about carbing up and the myths that surround it. Also a few no-gos to avoid to achieve the results you want.
Today's Muscle Monday episode looks at a small yet significant muscle in our feet. Hallicus meaning big toe, and Abductor meaning get me the heck outta here (bad position)! One of the essential intrinsic muscles for dynamic balance, stability, and proper walking function. Learn about the anatomy of the Abductor Hallicus and how it's role in prevention of bunion formation. Because no one wants to deal with a bunion....
Last night was a great time at the Rangers Astros game. Best seats in the house with some good friends and family. Today we talk about the DH, Designated Hitter position. Shout out to my favorite DH, David Ortiz, the legendary Red Sox hitter. Going after those grand slams!
In weight lifting and movement, the start position dictates the finish position. The same can be said as we move throughout life. Tune in to learn how 7th inning stretch mentality is paramount to success and preventing crashing and burning.
Family is everything. Family by blood and family by choice. I've been blessed to have a great tribe throughout my years. This episode is sparked by some visits from my family down here to good old Texas. Today is all about reconnecting, savoring, and appreciating the family we have in our lives.
What's your greatest gift? In your career or personal life. Do you play to your strengths or improve your weaknesses? These are the questions we need to ask ourselves and those close to us more often. In today's episode I answer these questions for myself. My perspective on this in physical therapy has changed over the last few years, and changed with some good insights. If you want a different answer in life you need to start asking different questions.
What is creatine? And what is it good for? Today we talk about not only a common gym supplement but also an essential molecule for normal metabolic energy production in our body. Get that pump going. If you are taking suppliments make sure you're doing it for the right reasons and that you're combining the right training to maximize the benefits.
In today's episode we get back to the basics. A quick fundamental review of macronutrients and how they're used throughout the body. We take this and make specific protein reccomendations based on body weight, desired goal, and exercise intensity. Tune in to learn where to start on your weight management journey.
On today's Muscle Monday episode we lock in on the Notorious Sartorious. If y'all can't tell I've gone on a bit of a journey with the fascial system recently, a journey I look to continue. Keeping on this theme tune in to learn about the essential functional of the Sartorious in the fascial chain of drinking beer. Yes, we care about all aspects of movement. Including raising up your favorite bottle. This action packed episode takes a detailed look at what avulsion fractures are and how they're caused. Not only specific to the unique presentation for this muscle, but an explanation of what type of loading or risk factors are commonly associated. Might as well keep going from here. Buritis isn't off limits either. Whether you're an athlete, recreational drinker, anatomy nerd, or just simply move, you're bound to enjoy this episode!
Today is the Women's World Cup final match. USA vs Netherlands. It's bound to be a good competitive match. While the US are the favorites, there are no garentees when competing at the highest level... In sports or in life. Never underestimate the heart of a champion. Today we take a look at set pieces in soccer as they are bound to play a big role in today's big game. Gotta love those sports commentators... GOOOOOAAAAALLLL!!!
Somehow the term workaholic doesn't sound appealing. Today is the day of rest. It's easy to take days off something you don't enjoy. It's essential to take a little break from the work you enjoy. Get ready to come back firing on all cylinders!
On today's Focus Friday episode I talk about my plans for these applications I'm putting out. The process of seeing my vision for the future and bridging that gap. What does this have to do with intentionally training from a deficit to up my game, mentally or physically? Tune in to find out.
Happy birthday America! This episode is full of pride & honor for our country and all the opportunities it offers. It's a great day and time to be alive!
In this episode we talk about how to effectively build up to many movements incorporated in sports. This is essential to ensure proper injury prevention and competence in movement. Confidence means little when not coupled with competence. It makes sense that to achieve a functional position we need the prerequesite range of motion. We also need the functional positions and control as a prerequisite for sport focused explosive movements. Let's gear up and get after it!
Our metabolism effects the way we eat and much of our relationship with food. Today we tap into the idea of our basal metabolic rate. In other words, our metabolic rate when we aren't doing anything at all. We discuss some important factors that effect this baseline rate in order to better understand our overall metabolism.
Fascia. What the heck is it and why should I care? Fascia is the connective tissue organ that is ever present throughout our body. It dictates the difference between our normal structure and pathological states. We can learn a lot about movement and health by understanding the archetypal patterns that fascia courses throughout our bodies. It is even theororized to be responsible for many of the beneficial effects of accupunture. Tune into this episode to learn about practical principles of Transegrity and how this can literally defy gravity.
Today we celebrate the USA Women's National Soccer Team victory over France! How do athletes make it to such a high level? A fundamental answer lies in their durability and resiliency. In this episode we take a look at the injury prevention program, FIFA 11+, designed for soccer athletes specifically for knee related injuries.
To stretch or not to stretch? The answer is yes. The question remains, how, when, and why do we do it. Tune in for some insights into stretching and the nuts and bolts of what you need to know.
Get those ducks in a row. Time to get your future lined up while still enjoying the present moment. Continuing the duck topic I share a fun perspective from my good friend Bob Chang. You'll be sure to enjoy.
Half way there, livin' on a prayer. in this Bon Jovi tribute I reflect on officially being half way done with my last clinical. I've been blessed in that each of my clinicals have gotten better as I've gone on. It's time to take full advantage of these opportunities at hand.
We've got a fun one today. On this Workout Wednesday I share some fun couple workout ideas and encourage you to get creative with your own. Strong lips need a strong body. Get out there and get after it.
To drink or not to drink, that is the question. In this episode we check out the benefits and risks of Pre workout suppliments to help you make an informed decision.
Size does not equal significance; I promise that's not a euphamism. These small muscles are strategically placed throughout our spine for movement optimization and diagnostic alarm. This episode was inspired by a recent conversation I had with another trainer about the role of thoracic extension in our movement patterns. Tune in for some great insight into our anatomy and how to train these often overlooked bad boys.
Now that hockey and basketball season are over, it's a reminder for all athletes of any sport or season to fully recover after their peak competition. Using my mentor's, Dr. Kelly Starrett's, '3 I' model I talk about what you need to prioritize in the initial off-season. Addressing Injuries, Incidences, and Incomplete Movement Patterns. Tune in and take the next step in your recovery. Fresh horses win races!
Round 2 of my mission statement podcast. Updates of my own progress and commitment are in store. Tune in and enjoy. This is a reminder of why commitment is so important.
In this episode we discuss the evolving relationship between past mentors or coaching and future colleagues. Tune in and enjoy some insight for transitional times in your life, better to be prepared before it's already there. Stay ready so you don't have to get ready.
This Thoughtful Thursday episode is dedicated to a friend, brother, spiritual guide, protector, ancestor, solder, David Alan Younk. He was drafted to serve in the Vietnam war as were so many others. Today marks the 52nd aniversery of the passing of this amazing man. A selfless family man who gave his life for his brothers in arms. A man whose legacy I carry with me and attempt to uphold his honor throughout my life.
Training for hypertrophy is training to gain muscle mass, put on that bulk, and add size. I share the training regimen that forms the basis for this type of training and why it is beneficial. Get big, get tough, and get after it!
As a fitness professional I get tons of questions, about anything under the sun you could think of. On the Tasty Tuesday topic of nutrition, the most frequent nutrition question I get is 'how often should I eat?'. In this episode I answer this question as we seek to better understand our metabolism.
Today we take a deeper detailed look at the rotator cuff. Specifically the infamous infraspinatus, an essential external rotator of the shoulder. We get into it's anatomy, including trigger point referred pain and how the neck mechanically and neurologically influences it's function. We also discuss the essential ratio of internal rotators to external rotators for normal healthy shoulder function. This is a prime one for all you anatomy & fitness nerds. For everyone else, this episode provides some functional insights as to how we operate and can optimize ourselves.
P.S. shout out to my little bro Evan for his 20th birthday today!
In the wake of NBA Golden State Warrior Klay Thompson's injury we dive into the ACL (Anterior Cruciate Ligament) and implications of injury. Before we get into what happens when it's not there, we need to understand how it normally functions. We delve into risk factors for injury and what you can do to prevent it from happening to you, your athletes, and your friends. Lastly, I touch on a current injury prevention debate and what the best course of action is. This episode is full of KNEEd to know info!
I just finished a great book called 5 Gears by Jeremie Kubicek and Steve Cockram. It talks about how we need to shift our energy levels and focus into the appropriate gear for our life situations. Tune in to hear what you must know about this concept. This episode comes with a reflection challenge for all of you as I go through it myself on the podcast. Enjoy this approachable and refreshing new way to improve your energy and life. Now get your butt in gear!
I'm loving this clinic I'm at! it's an amazing learning environment with highly educated and motivated clinicians. They make a great team by bettering each other, having a blast doing it, and are committed to promoting growth out of all their students. Not only was I receiving mentorship from NAIOMT faculty Michael Lucido recently, but also some spiritual lessons were at hand. This episode is all about sharing this blessed moment with y'all as a reminder for us all to count our many blessings.
A lesson echoed long ago by a former engineer tech teacher. Can this industrial recipe for success be ethically applied to health care? My tactful answer is yes, but don't mess it up. Tune in for yet another mental tool to expedite your success.
To superset or go strict working sets? What's your go to? I compare and contrast these two methods. Join me and find out which one you may want to leverage during a workout based on your fitness goals.
In this short & sweet episode I ponder if there is such a thing as a healthy syrup. As I dug into a cheat day pancake (or two...) missing the good old new england maple syrup and reminising on some home cooked food. Tune in and enjoy for some reccomendations for a fun breakfast idea with kids (or kids at heart of any age!).
Watching hockey last night looking at some amazing quick reactions by Boston Bruin's Goalie Tuukka Rask. This included fast lateral arm movement to snag that puck, which is a lot of that middle deltoid muscle. Tune in to learn more about the anatomy and function of this muscle, including how to train it. We review methods of exercise in both open chain and closed chain. As well as introduce a concept taught to me by my mentor, Kelly Starrett (K-Star), open torque and closed torque exercises. Now let's get out there and get some strong shoulders to make the weight of the world feel a little bit lighter.
Here we find ourselves in the midst of not only the playoffs but the NBA basketball finals and the NHL hockey Stanley Cup Finals. Each of these series features a team on the verge of victory with the other on the edge of elimination. With hearts pumping fast, emotions off the charts, and butterflies in the stomach, it's time to give this test every effort you have. Tune in for a great episode and to find out the connection between these finals and the tests faced and remembered on Pentecost Sunday.
On this Sleepy Saturday nothing says rest and recovery like finding an extra ounce of clarity in your life. Today is all about finding and defining your personal mission statement. Once you have that, it's an easy evaluation if the actions you take help or hinder the pursuit of your mission on this earth. In this episode I share my working mission statement, a current roadblock (opportunity to gain even more clarity), and a thought provoking method for developing your own mission statement. Alright friends, time to get after it!
Can you ever overcome a bad first impression? Absolutely! But why go through all that hassle if you can avoid it. As I'm in a brand new environment (and state!) many moments are first impressions. Tune in to learn my 10 second rule for success and diminish any social fears or anxiety you may have. Leave a lasting impression that speaks to your true character.
Many of the great motivational speakers talk about the importance of a greatful heart in achieving your dreams. Don't take their word for it, or mine, experience it for yourself. Plus, you don't need to hear it from a credited source if it feels good and is good as you integrate it into your own life. Today is a celebration of a milestone for this podcast. My first episode to reach over a 100 listeners. In this episode of gratitude, I'm thankful for all of you out there tuning in who are looking to better your lives and use the valuable resource of your time. I also give a small assignment that will improve the quality of your life and guide you to abundance.
In this episode I uncover the basics of the 3 major energy systems of our body's metabolism. Even more importantly I get into the time zones of training you need to pay attention to in order to target the different systems. Healthy well trained cells make up a healthy well trained you.
To busy to spend time for good nutrition? On the contrary, you're too busy not to. Tune in as I share how I leverage my own food to keep my energy level going for 12 hour shifts. Chow down, gear up, and let's get after it.
Today we take a closer look at those nagging Charlie-Horses and all the discomfort they bring. Tune in to learn more about what cramps are and why they happen. Even more importantly, how you can prevent them and get rid of them when they occur by understanding the deficits you need to change in your body. Motion is lotion. Let's get after it.
Eyes on the prize. In this episode I take a dive into the demands of archery. I'm no Robin Hood, but I do enjoy the art and skill of what this sport has to offer. We also get into some great reccomendations for maintaining and creating shoulder health.
Centuries and millennia of searching. People have always sought the mysterious yet evading fountain of youth since we were fighting tigers just to stay alive as a species. Ever since we were in danger of dying, someone, somewhere, sought to live forever. Powerful leaders of every continent throughout history (don't quote me on Antarctica, although they're not called Emperor Penguins for nothing...) have gone on conquests for this magical drink. After all these years, I've found it! Tune in, enjoy, and learn about a newly discovered secret.
Many good things happen around food. Shout out to Patrick & Jace for some great lunch time chats. We get into a discussion about understanding our own internal modes of operation to better understand ourselves and what we need. Do you tend to see the big picture or the details first? Both are important so make sure you're not neglecting either.
In this episode I delve into the important difference between perfection as a noun and perfect as a verb. As well as the implications for how we deal with failure in out lives. Enjoy and get after it!
Tune in as we build on the Workout Wednesday episode from last week. I talk about the benefits of many different types of exercise and how to fit them into a very short period of time for the busy person. Enjoy the benefits that 10 simple minutes of exercise can provide and you will more than make up for that time with a renewed energy and efficiency in the rest of your life.
Celebrating the memorial of memorial day. On this national day of BBQ grilling we keep it simple and enjoy some real good chicken.
In this episode we pin down the common culprit of tennis elbow, Extensor Capri Radialis Brevis (ECRB). I talk about what tennis elbow actually is and why you don't have to play tennis to be affected. As always we get into anatomy and function on these Muscle Mondays. I also run down a few of my common approaches to treating lateral epicondyalgia (tennis elbow) as well as some helpful secrets to preventing it. Now after all this tennis talk I'm getting out there to cause a racket!
Today is a celebration of recently being brought on to join the personal training team at Gold's Gym in Dallas. Excited to be a part of this culture of excellence with a rich history and having a blast inspiring many people as they reach for their dreams. In this episode I talk about how I evaluate a new personal training client at baseline. For all those current or aspiring trainers out there I spend some time highlighting my list of MUST HAVE skills and knowledge base for all those taking on clients. By no means is this an exhaustive list, but I believe it is essential. Enjoy as I encourage all of us to set a new small fitness goal for ourselves.
First week of this clinical is done along with my first week ever in Texas. This episode is all about the insights gained through reflection and why it is so essential both personally and professionally. Tune in to learn some of the stratigies I use and what may be of benefit to you. In your life, if you're looking for different answers you need to ask yourself different questions.
What's the difference between simple and complicated? They both are all about fundamentals. The difference is in the intereraction between the basic elements that lead to the complex. Break it back down, keep it simple, and get ready to excel. As Einstein said: 'make everything as simple as it can be, but not more than it is'. As I continue on my humble journey through physical therapy it's time to keep it simple and work hard. Shout out to my friend Devan Shambo as we get on the grind and get after it.
It is essential to always keep the student mentality. To continuously desire to learn more and refine your craft. It's easy for me now as I'm surrounded by many clinicians far smarter than myself. The challenge remains to have that same firery passion as I continue to develop my practice. Stay humble, stay hungry.
All these great principles and science behind programming and workout plans don't mean a damn thing if you don't do a damn thing with them. Sometimes it's about just getting out there and getting moving. We've all got busy days, we've all got excuses, we've all got forces in our life convincing us to remain in comfort. We've all got the power to overcome this!
Is there such thing as a healthy taco? Honestly, I'm not fully sure. It's all about your goals. I do know that there are strategies to better enjoy this food while using it to fuel your body with what it needs. This episode was inspired by getting some great authentic Tex-Mex food the other day down in Dallas.
In today's Muscle Monday episode we check out an ankle muscle essential for balance. With interchangable names of either Fibularis or Peroneal Longus, this often neglected muscle is so important. As always, we dive into this muscles anatomy, action, innervation, and how to best functionally train it. As structure dictates function and vice versa. Not only is this muscle important to train after injury, but it also plays an important role in injury prevention. Whether your activity is as an avid athlete or occasional walker you'll want to check this out.
This Sports Sunday episode was inspired by the stellar performance of NHL Boston Bruins goalie Tuukka Rask. He absolutely killed in with a 4-0 series sweep, and now onto the Stanley Cup Championships. Also by myself missing a little ice as I'm heading further into the heat. Tune in to learn more about this unique sports position and why it is so demanding on the mind, body, and soul as these tough men and ladies of their position give their blood, sweat, and tears.
Our mind is a very powerful tool. To use it well we need to understand how it works. The Brain stores memories in interesting ways. We take in all of our senses: sight, touch, taste, smell, and sound. These senses are then deeply associated with each other by principles of neuroplasticity (the ability of the brain to adapt and change), nerves that fire together wire together. Tune in to learn how and why a fresh start in a new place can be so powerful as I make my journey south bound.
Savoring this last bit of time in Ithaca, NY. Today I hit the road on my way to Dallas, TX over a weekend road trip. Ready for new growth, new opportunity, in a new environment. Anytime we seek a new adventure we need to be ready to let go of who we are for who we are capable of becoming.
"Don't cry because it's over, smile because it happened". This well cited quote by Dr. Seuss sums up today's episode well. Cherishing the last bit of time together with my Doctorate of Physical Therapy clasd of 2019! Last big party tonight. I take some time reflecting on the life lessons I've acquired over these last 6 years. Celebrate each moment, no matter how permanent or temporary.
In this episode I'm joined by one of my good friends, and colleague, Dr. Kris Bosela. We've known each other for a long time and aside from enjoying each other's work, we certainly keep each other accountable to our best in life, while trying to stay alive through each other's sense of humor. Tune in as we discuss important concepts of endurance training as he is preparing for an upcomming 30+ mile trail race. This one is entertaining to say the least.
I realized I misspoke during the podcast. A 6 rep max is 85% of a 1 rep max, while a 10 rep max is 75% of a 1 rep max.
Endurance is all about doing the things you already love for longer. Hope you all enjoy.
Celebrating episode 100 with a food that will help you live to 100! Today's episode is all about seaweed and it's many benefits. I also mention a far easier way to do sushi style food with a dinner party in mind. Bring your appetite and have fun.
In this episode we're going back to the basics. Breathing. We take a look at the multiple essential connections between mobility and effective respiratory function. I also shine a light on some specific changes between respiratory muscle activity at rest and with increased activity. Sit back, tune in, and take a much needed deep breath.
In this episode I talk a bit about soccer, with a focus on the backbone of the team, the keeper/goalie. Not only do I get into the demands of the sport and position, how to train for it, but also my late transition into this sport and position. It's a crazy thrill knowing that you're the very last line of defense. Enjoy!
Inspired by my own self reflection of the adventure I endured yesterday as well as the story and work by David Goggins. This episode is a special one that is primed for a mindset shift for everyone out there.
This episode is a special one for me. Ready to graduate, but first I need to prove it to myself. Tune in and learn about the parallels from my high school time to now, and how it is also so different. I share the details of the grueling test I put myself through today. Creating your own ceremony is all about the personal significance you place behind it and holding yourself accountable by being a woman/man of your word, even when you don't want to.
The finish line is in sight! What do you do? How do you respond through your inner mentality that translates to the right action needed for you. I'm sending out this episode with great timing as today is my last final exam of grad school (cue the final countdown). Tune in to gain some great insight into essential and practical human psychology and why you may not be anywhere near your full potential.... yet!
How do you stay accountable to your best without challenging your best? Double leg or bilateral strengthening is essential. So is the often neglected single leg work to reveal deficits and develop a plan to up your game. As athletes we spend plenty of time on one leg: jumping, cutting, running, pivoting... Not an athlete? Not so fast! You're not off the hook either. Every step you take, every move you make... One foot in front of another... Let's finally improve the totality of our daily functional movements. ignorance may be bliss, but the truth will set you free!
If you're already enjoying some great tasty food in your life and looking to maximize its benefit, then this episode is for you. Tune in to learn about why the order you eat matters for better energy. The best part is you don't have to give up or add anything you're not already doing.
Officially termed the beer drinking muscle, this episode came at the perfect time. The day after Cinco de Mayo. Tune in to learn more about the Brachioradialis and how to train it both inebriated and sober.
Horsing around for 2 days in a row now! On the day after the Kentucky Derby we try to better understand the unique roll and requirements of the horse jockey position. Another great example of why mobility matters and strength within that end range mobility is essential.
Fresh horses win races! Today is far more about the why than the how. We often learn all these tools of how to recover, and loose sight of why we do these less than glamorous actions. Today we remember why. Today we also remember the lives of legends in their own right, John Havlicek and Freddy Kaltenborn.
Riding a high right now. Feeling great about all I've accomplished and all the amazing people I've met. It's important to take the time to savor all these great friendships. The secret is to continue to treasure these connections while still getting after all your goals. Tune in and create, define, and redefine your community.
The reason we set big goals is not to achieve them, that's just an added benefit. The reason we set big goals is to transform into who we need to be in order to achieve those goals. Tune in and learn how to leverage your future into the present and begin your own transformation.
Check out this episode for an insight on the crossfit style Murph workout. How it can be used and modified for so many levels of fitness. Why it challenges all of your body's systems and can be used as a great baseline and check in assessment. Plus I share a little nugget of wisdom for boosting your confidence while giving a presentation.
Tune in to learn about vitamin C and why it's so important. From preventing disease like scurvy to decreasing your risk of cancer. Famous chemist Linus Pauling was huge on the role of this nutrient. Find out why I consider vitamin C to be the Pac-Man of the body.
This is the first Muscle Monday where our focus isn't directly about a muscle. We tap into the Plantar Fascia today, learn about what it is, where it is, and some common issues related to Plantar Fasciaopathy (formally called Plantar Fascitis). This episode was inspired by Milwaukee Bucks NBA player Malcolm Brogden who is out for a few playoff games with a rarer tear of his plantar fascia.
In this episode we explore the athletic competitive mindset. From friendly competition, to a heavy chip on the shoulder, to taking souls as inspired by David Goggins. Enjoy and regain your grit.
To work without working, fight without fighting, and run without running. Learn about mental imagery, what it is, and why it is so important. This is a recipe for success not only in the athletic world, but for any stressful situation. In the words of Muhammad Ali: 'The man who has no imagination has no wings'.
I recently finished a formalized four month mentorship program, and in this episode I share what that experience was like. Shout out to alum from my physical therapy program at Ithaca College, Zak Gabor & Steph Allen, for creating this mentorship group: The Level Up Initiative. It was a great time all around making positive changes a few health care providers at a time. Enjoy.
Own this! When someone tells you to own something it's a sign they believe in you, it's a sign they see that you are capable of more, it's also a challenge. Tune in to learn why this motivating phrase can be so uncomfortable at first. What in your life do you need to own?
No pain no gain! Myth or rooted in reality? In this episode we explore the concept and its implications. I take some words of wisdom from one of my mentors, Kelly Starrett. No matter your previous beliefs, this episode is set to be a good thought provoking one.
Taking in back to a good old classic for this episode. Whether a nice easy snack, side dish, or star of the show in some good baking apples are a great addition to a diet and active lifestyle. Tune in to hear a few stories and try a new type of apple while you're at it. Plus it's good for your health. An apple a day keeps the doctor away.... if you throw it hard enough.
Today we get into the nitty gritty of the hard working triceps muscle. We review its attachments in the body, what nerve provides its fuel, and most importantly its action and how to work it out. I also talk about how crucial this muscle is in the spinal cord injury population and those implications. Enjoy!
Happy Easter everyone. Hard to believe that this is the first episode talking about baseball so far. Today we look into one of the most unique positions in all of sports, pitching a baseball, and both the requirements and demands it places on the body. Pretty cool stuff for this full body movement. We also talk about how baseball injuries have changed since the 70s-90s and if that is even a good thing.
This episode goes out to a childhood friend. We were hanging out last night and as we were catching up he was telling me about how he was 'getting his life together' starting today (his 24th birthday!). By no means was this guy a mess, but he had higher standards for himself and needed new habits to take massive action on. Tune in today to reflect on what area of your life you want to improve and how doing the dirty work of creating better habits leads to an easier and more meaningful path forward.
Using the word celebrate doesn't quite fit the tone of the day, but today is the remembrance of when Jesus died. This episode ended up being far more emotional than what I expected. Sometimes that's life, riding all that the crazy roller coaster has to offer us and learning a thing or two along the way. Tune in as I talk about a great life lesson passed down to me from my grandfather.
What does the simple word 'If' mean to you? For me it's a challenge, a dare to be greater, a catalyst to envoke the imagination. This episode was inspired by the famous poem by Rudyard Kipling, the author of The Jungle Book. It's a poem I turn to when I need to get my mental game back on track. If...
If you're looking to take baby steps to better fitness this is the right place. We've got to learn how to crawl before taking those steps. Tune in to learn a little bit of my plan as I set out to get my shoulder strong, healthy, and resilient. I've got a good simple assignment for all of you listening that will improve your fitness and fitness plan, no matter what level you're at. Close chain all day!
Sit back, relax, and enjoy some good hummus dip. I like this stuff not only for its nutrition, but how it encourages eating other healthy foods and can make some of those bland veggies far more enjoyable.
In this episode I get into the recent injury of NBA hustler defensive tenacity Marcus Smart of the Boston Celtics. Tune in to learn about what an avulsion is, and which is stronger: bone or tendon. This is a great episode getting into this muscles actions and it's important function in counter rotation.
I'm doing this episode from a reccomendation of one of my personal training clients. In this Sports Sunday episode we talk about one of the most misunderstood injuries in sport: Concussion. We talk about what it is, I touch on a return to sport/life protocol after experiencing a concussion, as well as what to typically expect with recovery. I share signs to indicate when you should see a physical therapist or other qualified health care professional to expedite the recovery process. We also talk about research targeting neck resiliency to decrease the chance of having a concussion and how to practically implement it.
A great Sleepy Saturday episode. As we focus on rest & recovery, what better topic than to touch on the benefits of sex to celebrate episode number 69.
When you're in the middle of a tough battle where do you find your peace? The eye of a hurricane or tornado is one of the quietest serene places. It can be almost offputting being so calm surrounded by chaos. Tune in and find your center no matter what the world throws at you.
This may be the best episode yet! Crazy pumped up for this one. I delve deep into topics of self love, complacency, striving after our best selves. I explore the gravitational power our stories have, creating the best times of our life, and the true purpose of reflecting back. Join me for some deep thinking. See how adverse you are to the present moment and what you can do about it.
To answer the age old Shakespearean question: to Valsalva or not to Valsalva.... or it was something pretty close to that. Tune in for a great episode on a highly debated topic, you might even hold your breath in excitement (...or not). Learn what the Valsalva is all about and if you should do it or not. This occurs throughout daily life outside of the weightlifting world as well. Check yourself to see if you are doing in, intentionally, unconsciously, or not at all. Enjoy.
I recently had an athlete approach me looking for advice. He claimed to have everything locked down for his health with his 'body ready to explode' in a transformation of physical growth prepping for the fall. He was looking for help getting efficient meal prep done to have convenient on point nutrition. Tune in to learn the four caregories I focus on to ensure that your body works for you and your goals.
Learn about the infamous TFL (tensor fascia lata) and its intimate relationship with the IT (iliotibial) band. We talk about how this muscle effects foot position in sports and what the research describes for seeking relief from tightness. Shout out to all the great NCAA games, hoping to finish off March Madness with highlights tonight.
In this episode we delve into the endurance athlete. We break down (and hopefully get better at breaking it down) lactic acid and the idea of lactate threshold and how it applies to performance. We also discuss new research on how to best increase training volume for an upcomming endurance race. Great timing for this episode as I've got my 1/2 marathon later today. Enjoy!
The battle still rages on. We all have to keep fighting, but how do we avoid burn out and learn to savor the struggle? Reflect on what builds you up, and what zaps your energy down. This is an important start. Tune in to hear what it's all about as I draw parallels of burn out and success between the workings of our inner mind and physical body.
How do you handle pressure? Everything in life has a season. When we know it's the season for a big moment, a moment where a lot is on the line, we need to prepare ourselves for battle. Tune in, gear up, and get those boots in the mud.
Ich bin hier und bereit (German meaning I'm here and ready). Far more than here physically. Here and ready with all your focus on the present moment knowing you've done everything you could to prepare for this opportunity ahead with a clear conscious. Join me as I reflect on memories past and set my eyes on looming horizons.
You can't achieve greatness on a faulty foundation. In this episode we talk briefly about the FMS (functional movement screen) and the SFMA (selective functional movement assessment), the theory behind them and how they can be used. I provide a simple homework assignment to assess and improve your foundational movement level. Time to get back in touch with your body. Enjoy.
Get ready to dig in. My good friend Andrew reccomended this food for the episode today and I couldn't believe I hadn't gotten around to it sooner. This episode is all about the great avocado, nature's best butter. Nutrition, recipes, and perhaps even a remix of a classic song...
I'm feeling great coming off my full weekend course and ready for a new start with fresh energy this week. In this Muscle Monday episode we take a look at an often overlooked and underappreciated muscle. Tune it to learn about its important function in the body and how to properly scale up exercise progression with the Triceps Strongylo. Train hard and enjoy.
In the middle of the NCAA elite eight! In this action packed tournament we take a look at jump shots and a few simple stratigies to improve shoulder stability to keep you shooting as well in the 4th quarter when it really matters as you could before getting tired.
Get nice and loose with today's recovery focus on the Thoracic spine. We talk about regional interdependence and what the theory means for our bodies and how we move. As I'm about to start my day learning more about the Thoracic spine from NAIOMT instructor Liz Henry. Enjoy and take a breath (with those ribs!)
Taking a road trip down to Pennsylvania. Getting a break from school for..... more school! Tune in as I get ready to take a course from the North American Inistitute of Orthopedic Manual Therapy (NAIOMT) to improve my clinical reasoning, manual techniques, and evaluation process with the Thoracic spine. I'm pumped up for a great start to this weekend of learning.
Tony Robbins talks extensively about raising your standards being the key to your success. Today I'm calling you to question whose standards you follow the most in your life. Learn how high standards can lead to either burn out or foster mastery.
Isn't it enough that I work out?! Why do I have to know stuff? In this episode we discuss the difference between compound, isolated, and accessory lifts. What the benefits and limitations are for each. As well as my reccomendations of putting them into a workout.
Tune in for a berry good episode! Learn what flavonoids are and why they matter. Fun fact: the relationship between blueberries and alcohol is closer than you think, see if you can guess how before learning on this episode. Are frozen fruits still healthy for you? Find out. Most importantly, I share a few ideas of how to use blueberries and provide a simple (and maybe also easy) food challenge to help your health.
Pumped up for episode number 50! Celebrating the little landmarks along the way. Tune in to learn more about this important lower leg muscle, chosen for the day by my friend Alyssa. Also just finished the NPTE review course getting ready for the physical therapy board exam. This muscle is a crucial one we use every single day that is often overlooked, you won't want to miss it.
Keep March Madness alive. Tune in for a few training stratigies to get that jump height up and how jumping for basketball has totally different requirements than jumping for many other sports. Enjoy these games!
Learn why the long preached delayed gratification may not be your go to solution, or even the right solution.
March Madness is upon us! Trying to get score updates constantly, hoping your bracket doesn't bust, amd enjoying those Cinderella underdog stories. The best part is you can still listen to this podcast while watching the games. Enjoy!
"You can't be overwhelmed if you're only focusing on one thing." Check out this episode for some high level mindset fuel to get you through challenging times while savoring every moment.
This episode packs a punch! Talking about what Plyometrics are, how to train with them, and how they apply to so many sport and life movements. We get into a little nitty gritty physiology with the stretch shortening cycle, but also keep it simple for those of you who just want results. I give a little sneak peak into a new powerful study you can expect coming out in the next year.
One of my all time favorite foods. Tune in for a few ways to enjoy sweet potatoes while learning about their nutrition. Discover the close relationship to beta-carotene and vitamin A. Learn why too much of a good thing can be....... a strange thing.
As I get back to classes and sit down far more than I like for my moving body, it's a great time to look into those good old hip flexors. The Psoas plays a unique role in the body, that when managed well can be great for health and movement. Enjoy this episode and the quick screening tool I provide for a check on your own Psoas.
Happy St. Patty's day everyone! In this episode I get into the sport of Hurling. It's far more than feeling a little queasy after a day of drinking. Check out this episode to learn a little more about this Gaelic sport and share some Irish pride wearing green!
Hit that restart button. Write that new chapter in your life, stop living life through the rear view. Tune into this episode to learn about sympathetic and parasympathetic tone and how it can subtly effect our internal dialogue, the way we move, and our overall health. It took some real guts to share this one with you all.
A quick episode highlighting my next anatomy adventure. Always keep the student attitude, the more I learn, the more I learn what I,don't know. It goes without arguing, the human body is incredible and beautiful.
Amazing episode! I may be a bit biased, but this was one of my favorites so far. In this episode I talk about the Japanese word Ikigai, how I found and developed my own, and why it is essential to your success to do the same. Language is a powerful tool. With a word that means: 'your life's purpose' and 'the reason for which you wake up in the morning', what more power do you need?
First episode recorded while driving my car, gotta do this more often. In this episode we delve into what a drop set is, why to use it, and how to implement it into your workouts.
I may have gone on a bit of a tangent with this one, but at least it's a fun one. In this episode I talk about the relationship between nerves and our gut, mirror neurons with chimps craving apples, and finally some delicious sizzling shrimp. Bring your appetite for learning and enjoy!
Officially the first episode from the East coast! Back in New Hampshire visiting family. In this Muscle Monday episode we talk about why shredded calves are important but hard to get, how to best train them, and a shout out to some Stanford ladies.
In this episode I talk about the difference between pain and injury. The times when they can be similar, and when they are very different. As well as the purpose of pain and how we experience it.
It's been a great time at the Align conference in Denver. Getting a chance to speak with greats in the field such as Adriaan Louw, Greg Lehman, Jo Njis, and many others. It's great not being the smartest person in the room; so much to learn. In this episode we dive into sleep health, how to improve your quality of sleep and how it affects your physiology. There may even be a link between sleep and pain...
Celebrating my birthday in style today! With hundreds of new friends at an awesome conference where I don't know anyone yet. In this episode I delve into networking and some common fears associated with it.
They say you are made of the 5 people you spend the majority of your time with. In this episode we explore your clan, your community, and why having each other's back is about far more than always approving. Enjoy this tough love and elevate yourself by elevating your pack.
Let's get after it with this Workout Wednesday! My last day in Cali. Learn about AMRAP (As Many Reps As Possible) and how to structure your workouts with this principle. What if this was about far more than just working out?
Happy Mardi Gras everyone! In this episode I share some of my great experiences working with leaders in the field of understanding and revolutionizing movement; Kelly Starrett, Brian Mackenzie, Sean McBride, and Roop Sihota. I know that I'll always be learning more when I'm not the smartest person in the room. Pumped up about setting a new max for a lift today with some great new friends. Oh yeah, Burritos!
Recorded during my break learning from some great physical therapists at SF cross fit. An awesome episode getting into a muscle that can be so great for some, and so challenging for others. The Lat Dorsi has so many functions, learn how to leverage it for your benefit.
In this episode I foreshadow my upcoming experience working with some high level physical therapists who work with cross fit and other high level athletes. I talk about principles of cross fit including functional movements, full body loads, and break down what regional interdependence is.
This short episode is all about reconnecting with those who enrich your life. Taking the time to be rejuvenated by the great communities around us.
Clutch athletes put it all on the line when it matters most. Do you? In this episode we delve into your current habits. Discover the truth of what makes you who you are and the mentality required to achieve greatness in your life.
Another great episode of Simply Not Easy. In this Workout Wednesday I talk about supersets, what they are, and how to structure your workouts. I also go into why variability of movement is essential and how to set yourself up for success with simple concepts.
A full workout calls for a full recovery meal. Enjoy this Tasty Tuesday episode and replenish those hard working bodies!
Released this episode just in the 'Nick of time'! Haha, I'm always the Nick of time. In today's Muscle Monday I talk about the pec minor, some cool dry needling things, and a personal body challenge. Enjoy.
In this Sport Sunday episode I talk about all star MVP Kevin Durant and his ball game. We also get into injury prevention of the ankle and knee in basketball. Check out the podcast's new cover photo, taken during my incredible hike in Muir woods today!
'It is better to have loved and lost than to never have loved at all'. In this episode I examine why resiliency is essential for life, love, and the pursuit of happiness... in any of life's endeavors.
Join me for this Focus Friday episode as I talk about how to prepare for the future while still living a great and purposeful life in the present. I also reveal some good news that I'm really excited for!
In this episode of Thoughtful Thursday I talk about the mindset for an incredible romantic relationship. Tune in to learn about the love triangle you actually want to be a part of!
In this episode of Workout Wednesday I talk about HIIT. What it is, how to use it, and why it can be an important adaptable part of anyone's training program.
I'm not yoking around! Tune in for a great episode all about eggs. includes nutrition & recipe ideas.
Muscle Monday round 2! Listen to this episode as you work your butt off. I certainly worked mine on a long snowy hike. That's right, all about the booty today. Enjoy learning why a great butt leads to great health!
Another great episode! This episode stars guest Taylor Matsinger, a great student physical therapist mind and athlete. Join us to hear about her transition from D1 soccer athlete to undefeated amateur MMA athlete.
In this first Sleepy Saturday episode I talk about my short stay down in LA and talk about why recovery is so important for performance. In sport and in life.
In the first Focus Friday episode I talk about focusing for the job hunt. And why you should always be on the hunt... Even within your same job. Tune in to find out how I got my process started.
Happy Valentine's day everyone! today's first episode is about growth mindset. While this episode isn't perfected...Yet! I explore growth vs. fixed mindset and what it can mean for all your relationships.
The first Workout Wednesday episode! Enjoy as I talk about how to safely progress or alter a workout plan and deboggle the science of training volume.
The first ever Tasty Tuesday episode! We look at the glycemic index, what it means for blood sugar, and complete vs incomplete protein sources. Also takng a closer look at what makes lentils so good and a recipe suggestion.
Excited for the first ever Muscle Monday episode! I talk about how muscles work, a little bit of the science behind their function, the different ways muscles can be used, and what you can actually practically do with all that info. Sun's out guns out! Getting those biceps today.
Pumped up for the first ever Sports Sunday epiaode! I take a look at the football wide receiver position. What makes a great WR and how to train for it. In honor of recent Superbowl MVP, Julian Edelman.
In this episode I talk about my future goals. I also reveal a future look at type of content that will emerge in future episodes. Get pumped up! Super excited for the future!
Join me as I relive my days of young innocent fun as a kid in my final section of reflecting back on my life.
In this episode I continue the work on reflecting back. Looking into some troubling middle school years. It's far from easy, but it's part of my history. Part of my history that I've gained strength in overcoming.
In this episode I continue the work of reflection. Looking back at my high school years. As I gained the traction to transform myself for the better. Asking the questions: 'Who am I? Where am I going? And how am I going to get there?'
In this second episode I try the start of a little experiment. Seeing if I can go against the grain of how most memory is stored inside the brain, to see what additional insights can be gained.
Very excited for the launch, the first ever episode of Simply Not Easy. Get excited. Off and running with a great start. Why simple and easy are two very different concepts.