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Run Your Own 'Every Single Street' Project
"You know the last time you and I record an episode which was a couple of weeks ago. We talked a lot about you. Know how to stay positive and kind of feeling me personally. Feeling discouraged about by running and kind of lack of motivation to to train for anything or or inspiration. Well I have great news. That has changed a little bit since since recording that episode. I think is the very next day. Actually have you ever. You heard of the every single streets projects that some people are doing. No I'm not basically I don't know if he was the first one to do it. But the guy who popularized this guy is kind of famous ultra name Ricky Gates and he. He ran every single street in San Francisco about a year ago two years ago. Maybe and and since then people have been kind of doing their own every single streets projects and they're in cities and and I thought of trillion closed forced onto the road all the now some trails opens so timing was not great but but trails been closed for someone to the road at home. I was like know. Maybe I could get that sense of adventure and community by basically like running by everybody's house and all black mountains so I'm doing every single streets run through black mountain that's cool. Yeah seems a little little easier to do than San Francisco. Yeah way easier was safety and it's probably one hundred of the size. I don't mean that in a bad way that's a good thing. Not Not life threatening. Yeah Right Yeah No. I'm in and it's been really fun like it's been a remarkably difficult to try to like map out where you're GONNA go so you're not like just constantly running the same streets right and it's not all Monday right. No no no no. I've I've done like I think eight runs for this so far and I'm probably maybe halfway through okay but you but but you know trying to be the most efficient as possible so you don't WanNa like double back on a bunch of roads like map out since out exactly. Yeah exactly. That's a real problem. Unsolvable problem like a math problem or I mean. I don't know probably some branch of math but it's driving you. What's the most efficient route? And how do you get a computer to calculate that and and I think I think it can be. It can be calculated in lots of ways. But I don't think there's necessarily a proof that says this is the way to get you have to do optimization algorithms that you got out the map and have a highlighter out you every time you do it. Every time I've ever run like so I'll plan my run. Yes I have a map and I'm doing like a highlight of highlighting the map. And then you know but during the run and be like okay. I need to run this neighborhood and I want to run all the streets off of this main course because like man and streets around here like. I'm sure there's less of this probably and big cities but we have so many debts and they like dead end at the top of mountains may ask you have to go like all the way up this mountain and then you turn around and come back down and so she's a lot of wasted mileage In an inefficiency. But yeah but it's it's all it's all been like really fun. I I'm I'm surprised at how easy You Know Seven. Miles goes by when you're like trying to. It's like a constant kind of math problem. We're at some sort of like little thing. You're trying to figure out on the run so so you so you don't figure out ahead of time. Well I figure out like a like a section of a neighborhood or like I have like an idea of okay this is. I wanted to take care of this block of of streets right and then I use the little. If you missed a little one cold Zach on there the next day you need to waste a bunch of right. It's okay. Yeah so I'll like have them apple my phone and I checked that every every once in a while and it like I. I'm using the Straw. A live thing so You know so. Basically I'll put in my pocket. Now run everything you need to in all kind of look at it before leaving that neighborhood and it tells shows you everywhere you've gone and like shows your streets and so I'm like Oh shoot. I forgot this one actually did that the other day and I like had to go way. Back and backtrack a big chunk of time just for like this little quarter mile side street but yeah it's been it's been fun so it's like it's totally totally turned my negativities upside down because they have this product to work on. It feels kind of adventurous and running more than having you know since this hoping to make started and feeling good. Hey good turned. A
Cereal: The Good, The Bad, The Ugly
"Today. We're going to be talking about. Some of the most shocking ways cereal has become a keystone in our culture in the surprising health ramifications. That have come as a result of it. But before we do that. I've got to point out that one of the biggest advertising ploys of cereal manufacturers is there cereals are quote fortified with vitamins and minerals right there fortified with vitamins and mineral and this is just pointing to the stark reality that these foods are extremely low in vibe nutrients so synthetic nutrients are then added back to these foods synthetic nutrients now the problem with this is the same thinking that goes into taking a conventional multivitamin that has again synthetic versions of vitamins and minerals and thinking that your body can utilize those better than what you find in real food or you in real food concentrates now with the latest evidence is finally showing us is that vitamins and minerals are not as readily absorbed and utilized by the body. When they're coming in the form of these synthetic multivitamins fortified foods because they lacked the synergistic effects of phytochemicals. That are found in real foods in even real food concentrates and this is according to a two thousand three study published in the American Journal of Clinical Nutrition for example another study that was published in the American Journal of Clinical Nutrition found that natural food based vitamin E. has roughly twice. The bioavailability synthetic vitamin E. I so now we've got it right there. In Black and white we know that food based sources nutrients are better absorbed by the body. This is one of those things where it just seemed like. It was common sense like it just makes sense but now he has some data affirming that yes. Food is better. Even wholefood based supplements are far better than synthetic versions. And this is why. I'm such a big advocate of having a whole food based source of nutrition for our vitamins and minerals. Because I mean truth be told. Today it is more difficult. We've all got a lot of stuff going on to get all the nutrients that we need to really make our body work at. Its best take a plant like Marina. For example Marina is an incredibly new TRINDON's food in its native to northern India and has been utilized as food and medicine for thousands of years in cultures spanning from Asia to Africa to the ancient Greeks and Romans as well. Now listen to this gram for gram Moranga is noted to contain upwards of seven times more vitamin C. Than Oranges three times more potassium than bananas. Four Times more calcium than milk and more iron than spinach. And that's just for starters is also a rich source of antioxidants like cure citizen. What a cute name. Me Of Kirstin dots here Satan that helps to regulate your blood
Matt Jordan on Bringing Clarity to a Complex World of Data in Training and Sport Science
"I always say that you're going to be way. Further ahead of you can find simple things that you can actually do consistently rather than trying to achieve things that are complicated and consuming the barriers of complicated and time consuming. We'll get in the way. Keep it simple keep into things that answer the question that you care about and and and do the simple things well I think. That's that's coaching rule. A sports science rule that you know will stand the test of time. It's one of the reasons why I still come back to light. I mean I see what I see. People trying to read create. You know super complicated movements in the weight room trying to achieve this idea of transfer from Jim to the sword. You've got all these crazy things happening. You know. It just doesn't resonate. It's not that doesn't work. I mean who knows? Maybe it does work really well. I just think you need to go back to what Derek Dooley said when he got that. Each skater man. I'm just GonNa Start with one thing. I'm going to see how that works. And then when I have a problem I have one more thing in and that's a very different way of thinking that starts simple in ads things in rather than starting super super noisy and tried to strip stuff out. It's really tough to understand. Things started noisy. That was Dr Matt Jordan. And you're listening to the just fly. Performance podcast thanks for being here with us today a lot of times when it comes to the process of training athletes the process of working to become the best that one can be in a given sport. It's very easy to fall into traps of complexity. Making things more difficult and complicated than they need to be or putting more noise in the system. So it's really hard to tell if what you're doing is really working or not. I've certainly been in this situation myself many a time. And it's that type of situation makes me thrilled to have Dr Matt Jordan as our guests for the show. Matt Jordan is a strengthening edition coach and performance consultant for elite athletes with six Olympic cycles of Experience Matt has consulted with more than thirty Olympic and world championship medalists and provides expertise to high performance organizations such as the NHL The NBA the NFL in the military maddest. Curly the Director of Sports Science at the Canadian Sport Institute Calgary and he also leads the Sports Science Sports Medicine Program for Alpine
Thoughts on Dealing With COVID-19 from Doug Petrick Upper St Clair HS track & XC coach
"Welcome back to another episode of the moving to live podcast and also the fit lad. Pge podcast listeners. Know if you've listened to us before sometimes we cross pollinate or interview. Somebody who makes a great guests for both fit lab? Pga In moving to live. Both of our podcasts. Have Ethos movement is a lifestyle not just an activity fill out. Pittsburgh tries to highlight people who do great movement things in the Pittsburgh Pennsylvania area moving to live tries to break down knowledge silos. And I think today's guest is well suited for both podcasts. Were in the middle of starting week. Five about halfway through week. Five of the Pittsburgh area. Essentially being in social distancing schools are not in session other than virtually and people across the world probably are very aware. It's very similar in various places. Today's guest is Doug Patrick. He is a cross country track and field coach. Upper Saint Clair high school which is a suburb of Pittsburgh. Pennsylvania is also a physics professor. I think from what I've seen is probably the person that I have seen. Who Uses twitter to the best effect of anybody else? As soon as we're done with this I need to find out more twitter. Twitter twitter tips from him. But I think if anybody can talk about the effect that it's had on a career on athletes these coaching and also he somebody who organizes a yearly cross country conference for high school coaches across Pennsylvania and in some cases in other states that he's been I won't say forced but he's had the opportunity over the past couple of weeks to realize this is not going to happen face to face. This is actually going to happen on zoom so doug thanks for taking time to talk to a fit lab. Pittsburgh in moving to live all. Thank some real excited. Kinda talk in connecting share a little bit about what we do like the first thing. That's very interesting to go over because I find it fascinating. I actually have a podcast that came out today where recording today with the physician who is in Italy who has been in quarantine for over four weeks. When did you first find out that your job is a physics teacher and as a cross country coach at Upper Saint Clair that you weren't going to be going into work early morning every day So I WANNA say probably March eleventh was when all this like hit in terms of at the high school and I know earlier that week At students asking. Hey what's going on or we heard. Were not going to be here next week. But I believe the date might the eleventh and our administration had hit said you know the following week we would not in school and I think at that point. It was just sort of a suspension through the middle of April So that being said you know. Uh Sports deathly weren't going to be happening During the suspension academics weren't GonNa be happening and like I wanna tip my hat to the administration at Upper Saint Clair School. Because they were very proactive about like thinking in having a plan in place in not rushing to hurry up and do something to fill time In I had a feeling that we weren't going to go back to distance learning illness after the last three weeks But until we got the official word It are like department meeting which was virtual that you know. We're not going back into the building and you know the state for athletics and activities. Said we're we're down without as well. I don't Wanna Seattle's in disbelief but I just didn't process it. It didn't seem that real so until I think it was like last Thursday That's when we got the official word and you and I were chatting prior to starting recording. I think I mentioned to you that I I started to take it seriously. Maybe four or five days before that and March tenth or eleventh was what I shut everything down to. I'm fortunate in that my real job is I teach online for California University of Pennsylvania so my job per se hasn't changed that much but I'm curious prior to that March eleven. Say a week before that or two weeks before that where was the thought process or was there a thought process about Cova nineteen in the upper Saint Clair School district as far as you as a teacher also as a track coach where you're traveling all over western Pennsylvania. Yeah so I guess we go back to the end of February. We're still in our indoor track and field season. So we're actually Penn state. We had ugly. Three athletes go to the state in so it was the NFL. Or wasn't I don't want to say it wasn't hitting United States but it was something wasn't in the public train were in any of the media and it. Maybe I was naive but I didn't know how it would impact us or if it was going to impact us so I can only speak for myself just in terms of when it. I hate you know that week of the eleventh before the eleven at the beginning of March I would see things come up on on the news. You're in my twitter feed and really. I didn't know the magnitude of what it was in Seoul. The fallen wake you know we weren't school in All the information that kept coming for Nats I just I didn't have a lot of information about the beginning so I didn't anticipate the magnitude. It was GonNa have on everything in everyone's like how long after they March eleventh again just for people who are listening and I know it differs from state to state. Were you aware that the track season was not going to continue score to cease to exist from that point forward. Yes we two leaks in. That was in the sacking leak and the way and the WPA out kind of like two weeks mention of nothing ends. You know on the way home when I got home. Phone's blowing up and local coaches on texting on their taxi. May and I guess different districts were handling it differently summer just doing exactly what the POW said. Some were doing more than what they had said. by I don't WanNA say wasn disbelief but it's sort of as more time went on initially thought we would go back. Maybe we'll just have a district championship or they would modify St Ann's probably about a week and a half ago. I just thought my mocked. It seems like this is just not going to happen. part of that. Is You know a lot. The kids that we have the in college I mean their seasons were cancelled at the beginning of March in. I was thinking you know if college is GONNA CANCEL NOT SEASON. It would make sense to me that a high school. Oscar Cheese Whiz go on. I'm curious I know you have a number of athletes. Go on and run in college. What effect do you think that? This is going to have on high school seniors now as far as getting recruited or getting if they're good enough getting scholarship money to go to college is the fact that they are not going to be able to run their senior year. Run Times they're potentially or PR's right no. It's it's going to impact a lot of kids. I would almost even say kids. That are juniors in terms of if they're track athletes usually their junior year weather guy or girl those the Times that the colleges used the rhythm their junior in spring track. So yeah there are GonNa be at a disadvantage. I'm some seniors. We have that are. GonNa run in college. They were in the process of sort of on being proactive prior to that of visiting schools reaching out schools figuring out if know running is GonNa work in their future with academic so seniors are missing their senior season But I almost want to say maybe juniors. They're going to be track athletes. They're you know they're they will have no times at all. Naturally with colleges. College coaches look at in terms of recruiting.
Alex Natera on the Origin of Run-Specific Isometrics
"Alex it's awesome to have you back and I think in this type of necessity really where I think a lot of us are a little bit more barebones place than we typically are in our own trading environments and things like that. I I'd like to ask you a little bit of the history of what we talked about. Lascaux which was Your isometric training protocol and. I'm curious how did you come up with that? Like what was the necessity that sparked the all the overcoming isometrics in that protocol that you talked about last time on the show? Yeah sure I think. There's actually a real spock incident before that incident occurred always already involved in some full loss metric training through right back to where a little kid. I was a martial artist Back in the day as a youngster is a five six year old and happened to do a really sort of traditional style. Mosh largely run out in the Wilderness and the and the scillies out in the wilderness. And you'll you'll they're bamboo flooring in your training out there. Doing all sorts of a real traditional taught work. And there's a lot of awesome metrics back. Then I remember back in the Divan and advocates that were in the martial lots like I just felt like always automatic genetics. Whatever the youngsters. Six seven eight year old but I always felt stronger than them but we just doing. Masha up four or five. Times die Just Chine- Anyway. But in that. Masha outs sign much. Awesome metric stuff ruled traditional stuff pushing against your own hands against objects are the people that were bigger than you and that sort of stuff let alone. The numerous amount of push ups. You do as well or whatever but so. That was a I sort of Introduction the awesome metrics Was Awesome Energy. Was just something we have to kind of thing and then I guess another key moment was going into high school starting to try starting to lift weights learning Lipson. Let's Basically much traditionalist. There was some point in time and Utah used to try. And he's still do try to stop a very visceral that but locks when you're young and so. I remember trying just thinking from a necessity. Really Thinking Rob will Lift the white up but also lower light down as much as possible. I didn't know anything about muscle actions yet. I've learned that you can also hold a white cockatoo. That with different loads at different times. We'll warm I gonNA just sit there and do bench press and then file pushing it up and rocky no one on file lowering it. I'll get a spot on. I'll foul Lawrence and on a file like holding it. As as long as I can with the highest white on compulsively hold it for so I was already playing with stuff then and obviously now. You've got lots of other things. Come into the system. Here you've got your growth and maturation ideologies Chinese very rapidly in whatever nonetheless. You're starting to think while they stopped really works like this is amazing. I'm getting far stronger than everyone else. And Excelling Sport and so on but then I finish them Action into my sport now as a professional and one position applied we American listens But in the scrum always in from the middle of a scrum where you're literally pushing V. I gather As much load going through your body and if your dominant scrum you might start with. We men overcome them eventually. And then push would. But there's not a lot of concentric taught movement it's really a high blood isometric and modernization onto struggle kickable back to the arrest of nights so on between massive men and I honored killers. Where the pressure coming at you and I'm having to stabilize on one leg while accessible by and start it just made sense to me. That has all its training. Could squat uncle really well. A strong squad relatively speaking an absolute sims will for my size but I just started doing more symmetric work and it felt like what heavy load felt lock the scrum and therefore and the transit was dramatic from an average on ended up becoming quota yet act became a strong point of Ma Game. Attest completely dos. Metrics now is very specific wrought as in muscle action was very specific to the to the movement that I needed to do in the game then moving along in our going into the professional environment in terms of a practitioner working as a strength and conditioning are starting to use awesome metrics in the reeb setting often and at also in the assessment the assessment of neuromuscular capacities particular peak force. So that'll started coming in really when I started moving over to the English Wish probably my my biggest development journey for instance for example. Sorry and time on end up taking a few people through the rehabilitation early with the Physiotherapists import obviously on the early stages. But then some of the exercises way would doing on carry on with the longer because we'd see guy for a period of time where you got six weeks or something doing awesome interest. Because that's all they could in the Rehab setting and then I'd move on to more autonomy would but actually stop keep keeps them awesome metric in long because my mind I was going hold on getting any pine from this exercise where actually really really high near Moscow. So I can look them hot on this exercise. Robin drop the white and become what we thought was more specific moving into US twenty tropic so that and then what I was seeing the back of that with some really promising results like people just coming back a lot quicker and a lot stronger and so I needed less back work of strength training to get them often and returning to plan returning to
Thoughts on Dealing w COVID-19 from Doug Petrick Upper St Clair HS track & XC coach
"When did you first find out that your job is a physics teacher and has his across country coach at Upper Saint Clair that you weren't going to be going to into work early morning every day so I wanNA say probably March. Eleventh was when all this like hit in terms of the high school and I know earlier that week At students asking. Hey what's going on? I heard were not going to be here next week. I believe the date might have been the eleventh And our administration hit said you know the the following week we would not in school and I think at that point. We just sort of a suspension through the middle of April So that being said you know Sports deathly weren't going to be happening. during this suspension academics weren't going to be happening in like. I WANNA tip my hat to the administration. Upper Saint Clair high school because they were very proactive. About like thinking in having a plan in place in not rushing to hurry up and do something to fill time In I had a feeling that we weren't going to go back to doing distance learning illness after the last three weeks But instill we got the official word It are like department meeting virtual that you know. We're not going back in the building in the state for athletics and activities said. We're we're down without as well. I don't WanNa say I was in disbelief but I just didn't process it didn't seem that real so. I think it like last Thursday Data will we got the official word and you and I were chatting prior to starting recording. I think I mentioned to you that I I started to take it seriously. Maybe four or five days before that and March tenth or eleventh was when I shut everything down to. I'm fortunate in that my real job is I teach online for California University of Pennsylvania so my job per se hasn't changed that much but I'm curious prior to that March eleven. Say a week before that or two weeks before that where was the thought process or was there a thought process about cove nineteen in the Upper Saint Clair School district as far as you as a teacher and also as a track coach where you're traveling all over western Pennsylvania. Yeah so I guess we go back to the end of February. We're still in our indoor track and field season so we're actually at Penn state. We had ugly. Three athletes go to st in so it was the NFL. Or wasn't I don't want to say it wasn't hitting United States but it was something wasn't in the Public train were In any of the media and it may was naive but I didn't know how it would impact us or if it was going to impact us so I can speak from my stealth just in terms of when it I hate. You know that week of the eleventh for before the eleventh the beginning of March on I would see things. Come up on the news or in my twitter. Feed and really. I didn't know the magnitude of what it was in Seoul. The fallen wake. You know we weren't school in All the information that kept coming for the I just I didn't have a lot of information about it beginning so I didn't anticipate the Manitou is going to have on everything in everyone's like how long after the March eleventh again just for people who are listening I know it differs from state to state. Were you aware that the track season was not going to continue or was going to cease to exist from that point forward. Yes it we were two weeks in. That was the end of the second week and occupied w-we end the WPA Kinda like two weeks suspension of nothing ends on the way home. I want to see when I got home. My phone's blowing up and local coaches taxi non. They're taxing me and I guess different districts were handling it differently awesome were just doing exactly with the POW said some were doing more than what they had said But I don't want to say I was in disbelief but it sort of as more time went on. Initially I thought we would go back. Maybe just have a district championship or they would modify. The state need probably about a week and a half ago. I JUST THOUGHT MARK. It seems like this is just not going to happen. part of that. Is You know a lot. The kids that we had the in college I mean their seasons were cancelled at the beginning of March. I was thinking you know if college is GonNA cancel not have a season. It would make sense to me that a high school awkward sees with still go on. I'm curious I know you have a number of athletes. Go on run in college. What effect do you think that? This is going to have on high school seniors now as far as getting recruited or getting if they're good enough getting scholarship money to go to college is the fact that they are not going to be able to run their senior year and run times potentially or PR's right no it's it's GonNa impact a lot of. I would almost even say. Kids are juniors in terms of if they're track athletes usually their junior year weather guy or girl. Those Times that the colleges US recruit them their junior in spring track. So yeah they're gonNA be at a disadvantage. I'm some the seniors we have. That are gonNA run in college. They were in the process of sort of Being proactive prior to that of visiting schools reaching out schools figuring out if running is gonNA work in their future with academic so seniors are missing their senior season But I almost want to say maybe the juniors are going to be track athletes. They're you know very they will have no times at all. Naturally with colleges. College coaches look at in terms of
Lindsay Gibson- Womens Adventure Club
"Always curious with people that we interviewed for Fit Lab Pittsburgh and I know women's Adventure Club you clearly like to spend time outdoors and you clearly like to move but were you in active kid growing up and if you were an active kid was it. 'cause MOM and dad's get the heck out of the house or was it because you played organized sports or did you find movement and being active outdoors later in life. I always loved playing I was in. I was in a few organized. I never really excelled at any one of them. We played tennis with my dad Soccer I did track in high school. I love to swim. I think for me. It was less about the competition and more about the social part of it. You know who I was with especially things like being with my dad. I mean I didn't care really what I was doing as long as I can be with him and And somehow food was always involves like ride our bike and get ice cream or. Let's go play tennis because hotdogs that they sell at the stand are so sure how healthy that is. That was part of part of my go. I know I was. I was interviewing somebody for moving to live a doctor who's gentleman who is a physician is in Spain right now. He talks about his wife is from. Spain and people always say well. You have ice cream every day for dessert said but what they don't take into a cow is you. Walk Six thousand steps from Your House to the ice cream parlor. You have one small scoop and you walk six thousand steps back so the hot dogs or the ice cream that you got with your dad. It probably wasn't hop in the car. Hop in the mini van. It was more along the lines. We have to walk. We have to ride our bikes. And then you get that as a reward. That's right that's right. I think exercising in nature is something that came later Although looking back you know you you find your passions and adult as in the dull and you look back at your childhood and you can say all they were always there. He's I used to love playing in the woods with my sister. I was little and I. I just Those same feelings are still there when I go out into into the woods now for a long hike or cross country ski or about bike and I know from looking at the Women's Adventure Club web page and facebook page. You lead a variety of outdoor movement activities. How long have you been doing a variety of outdoor movement activities? Was this something that you started when you got to. Alaska you said all the others all these opportunities or was it when you were younger living in different parts of Pennsylvania. Hershey as a working adult. I think you know as As you evolve as I've evolved different activities have come into my life so kind of according to place so when we're in California we where my parents live we serve and we hiked by the ocean And we're in Alaska. The winter was long. We had five to six months of winter and I was not a downhill skier. I never had Nordic skied before moving to Alaska. I never snowshoeing before a though I I better I better learn how to do these things and they ended up being my favorite ways to be outside and most of these things. I learned in my late thirties. Which was a huge important part of learning for me is that you don't be afraid to try something just because you think of yourself as being old you know it's really never too late to go outside your comfort zone and try something new. I think that's well put. I know a good friend of mine. Did his first ironman triathlon when he was forty four forty five and he's sixty six now and he said he can't just imagine a day or a week where he doesn't go for a bike ride or go for a run and I think you hit on it a few minutes ago moving and being outside there's something to it I know there's forest bathing anders nature baths and things like that so. I'm always curious when I talk to people who were movers. Is there a favourite movement activity that you have like if you have a free day or free week and somebody says Lindsay? Hey you can do. Anything you want cost isn't an object. What's the favorite movement activities? That you have architects. I think I think hiking I love Nordic skiing but the you know our winters are not very conducive to that here in Alaska. It was definitely Nordic skiing here. I think it's hiking it's accessible to everybody. There are so many great trails parks around the Pittsburgh area You can get out there regardless of your age and to some extent what kind of physical figure and you know you can do hikes or you can do really long all day. Hikes where there's a lot of elevations gain At your in the trees and I did a hike on Tuesday. Were it was in bear? Run Nature preserve down near Falling Water and at one point I stopped and could not hear one man made sound. It was just complete silence so I think hiking really allows you to get away and kind of get out of your head and take all the joys of Nature. I can understand that we do movement tippin lifestyle hack and fill out Pittsburgh. Were there videos and I know when I go back and I watched the videos very often. I've surprised at all the data. Sounds I missed? So it's really reminds me when you're out there. You know that that babbling brook the The the sounds of the birds that if you don't pay attention you miss that. And that's part of the real thrill and I told the couple people this week. One of the things that if I was an indoor exerciser I never would have been able to see is about a year ago when I was in my local park with dogs. There've been a lot of rain. I got to see three deer. Swim across a stream. One of them being taken out or taken down with the current and Kinda ride the current. Kayaker does do they hit a Eddie and all three hop up in the bank and shake like a dog on what one of the cool things about that as actually had my phone with me so I have a video of it and to me having exercised literally all over the world. That is one of the coolest things I've ever seen which I never would have gotten if I didn't go outside right. Oh that's so cool
Jeff Moyer on ACL Injury Prevention
"Acl Injury Prevention. What do you think about it? What's What's your take on this vast area that a lot of athletes are being ushered into in ACL prevention programs? I have an interesting. I think a little different background maybe most coaches I used to work at a sports. Medicine Orthopaedic Practice And one of my jobs was the return to play. I was the return to play guy after some got hurt went to saw the Ortho so the PT. So the act than me. And then in the meantime I also ran their ACL prevention program. Which I believe if I remember correctly was a six week program where we saw the athletes. I think twice a week and we start with this baseline jump test and how they land and US take video and then you put it in this program that they set up and it gives you these numbers in these drawings of their values knee collapse and shows you how should he they are and then after six weeks you redo the exact same test and punch it into the program and it shows you. How Great Their Vegas is. And congratulations to certification you prevent an ACL injuries. Lottie da and that was the whole program and every workout was just hodgepodge just weird stuff doing various jumps in the middle of the field on allowed unstable surfaces a lot of closed Agility drills to cones and all this stuff and it was I don't know I was turned off to it then and the doctor. I think could see that because I wasn't doing a very good job of promoting trying to sell it to coaches and stuff and I'm just the type of person if it's not in me I just can't fake it So I yeah. That didn't work out Me Working there very long and hence me down here. Pennsylvania so It's an interesting It's been interesting journey. Starting there And then my work with Dr Yeses and seeing things from a- bio mechanical standpoints With stuff and then getting more into the vision and perceptual side of things with Dr Harrison is really Kinda again changed my view so to speak in and I guess There's three I kinda categorizes three camps that I see that view injuries and Sel's earlier movements People your perception action. There's no true bio mechanic structure Everything's based off perception to the environment to the Oregon from the organism and In task what's going on there are the other type of people that look at Range of motion and used movement screens. And this and that and do everything in closed environments and then Uganda got your strength camp. That is a let's work on the The the E. centric in the isometrics and that will take care of their ability to decelerate and land And for me. It's Kinda I try to use. All the answer's always in the middle so I always try to look at it all When it comes to preventing injuries I don't really start any which way or just Kinda just kinda use all of it You know but what's what's interesting to me that not a lot of people talk about so depending on where you get your statistics from FRAC- Al Injuries. What eighty percent of them are non contact or seventy percent depends on where you get your information but in an interesting study Think in two thousand fourteen on on soccer players. Although those non contact injuries A- player was one to two meters Around that person so it wasn't like this athlete which is running with a soccer ball stepped in a hole and fell toward the knee. Or something. there was a perceptual aspect to the injury. Which I find very interesting and Going further into that study found that defensive players were more likely tear their injury or tore their heels and then often to players so something about defending and the chaotic nature of that so building perception Into OUR REHAB programs are prevention program is huge. Now I also think it's it's crap to say that we have a prevention program in a Rehab Program would ever think it's just all one of the same I look at athletes whether they heard or not kinda put him in the same boat I think a prevention program is just some kind of sales pitch that doctors use to create these programs to make money or that's some organizations use to say hey. We have doctor's approval from this so that gives them some kind of credibility. Sell this bullshit It's just one in the same So might be with working whether it's prevention or to someone who's torn ACL or tender Rehab. Back I really don't. It's it's really not much difference It should be one one thing. One thing only is which is performance and getting better and you know if they're hurt then we got to get them to be able to perform and if they are performing that we gotta make sure that they stay able to perform that's that's really
"Have been we have planning on you course you yes indeed is very exciting. Yes indeed so. That's you know while emails going out this week quickly. The twenty ninth of April. That's quack sightseeing planning our future. Trading Business Co ops. Oh yes yeah. Which is what we say what I would not be doing in terms of my on. My program has a successful business. Because you know those is principles whether in a situation whether or not are the same of course and then you are going to bring over online training online. Cousteau chip making noises in the background is in the background. Nobody chaired the interrupt service. So yes it will. That's he's very very. We had a spotlight session members last FIDE. I could find a with them. Rebecca Perkins we were talking about resilience. Which again is very topical at the moment which is why I stood to commodity a session and And that was great. Actually it was really really nice to you. Know it was gonNA call every combing and everybody shed different ways of dealing with a really interesting sort of came out center. So that's great enjoyed that I've been talking of confusion. Stop this weekend are you. Do you know why you don't have to live. Go out okay. Well what kind of do what are those jobs? No I just such a check that will try to superman. Dissolve weather's supposed to be A mixed at the word I just needs to check can still go through Leicester and make sure that everything's okay. And that he received emails they should do constantly a bit more of that stupid day. We had a chance to like leaps meeting choose. Don't talk about the The latest round tweeting Chester. Because obviously they speak quite you. People who have to pitch will advance. Everybody has to leverage on so that was something that they were experienced the first time so. That was really nice to hear that. How would you getting on with? That was yeah definitely definitely is great and we'll come onto this get talk mine topic as well But I think people are having new experiences that they didn't anticipate they. They would have quite so quickly. Which I think he's actually. It's a good thing The say yes FAB factor to here and actually see the expressions of people's faces that they Achieved something with it as well and were pleased with themselves rightly so For having done it.
20 Minutes With The CMO Of Crossrope
"Well surge. Welcome to the show firstly. Thank you very much for taking your time. Talk today now. Thanks for having been really interested in this topic. It's something that I've always tried to do. The pulse like I'm sure many people that have customers of the past said they struggle with it and they give up so we're talking today about jump. Raven crossroads in particular. Can you give us a bit? More context about crossroad. An-and really how you came to be involved with with with business. Yeah absolutely so cross up. It's a it's a unique jump rope. Workout experience We created some time ago. Really with with this idea of giving people a funny way to get fit you know wherever they go And we'll get into the benefits of jumping rope. I'm sure but I joined the business back in two thousand and fifteen but really been jumping rope probably for the past ten twenty years. I'd say I think I I. I picked it up when I started boxing back university on known to go to tool for endurance and whatnot and I found that it helped a lot with my work that I played a lot of basketball growing up and still do and then you know even when I put the boxing gloves down. It's just one of those tools that have always kept around in my gym bag and enjoyed using it as a one tool. Eventually a came across the crossroad system. Back in two thousand twelve two thousand thirteen when it? Kinda I got introduced to the market became close friends with our CEO. Right right now and in the system similarly changed the game for me. Kind of became one of my go-to tools. It's really because of its unique design about our systems. We've created interchangeable set of jump. Ropes where you can easily clip in different weights and ropes in and out of your handles and that gives you more engaging in Bristol workout. Then you know what you get with a single. Abc Rope so similar to how you'd maybe have a wide range of dumbbells in gym and we like to offer different weights. Ropes that help with different fitness fitness goals. And so another thing that we really focus on on like jump. Ropes are ropes are S- are primarily designed for jump rope fitness so we've built on specifically along with their APP workouts. Help you get lean build endurance and build strength so they're primarily. Ah Fitness tool and with that. We've we've Created a companion fitness APP. That gives you access to you. Know hundreds of really workouts You can follow along to and do do anywhere really in thirty minutes or less which considering these schedules these days. Everyone's on the go. All the time is exactly what we need to even now the situation of like staying indoors. It's perfect time to pick up a rope and just do that anywhere wherever you in a house for example yeah exactly Amina Sometimes You know we'll get a lot of questions about the benefits of jumping rope. And some of them are obvious and some of them are not obviously great for building endurance and Cardio floodway but the portability of the tool especially in today's day and age on the ability to take your workouts anywhere and like you mentioned them at home is really important for a lot of people you know even before the craziness of today. We talked to a lot of people people who love the ability to be able to squeeze in a workout at lunchtime. You know we've pulled our community recently just to kind of get a sense of the versatility and different ways. People are adding jumper workouts into their routine and at the list really goes on. I mean some like I mentioned earlier. They use it does warm up others use it. As a workout finisher others added to their strengthen hit circuits some use it in place of Iran or combine it with Yoga practice. And so it's really. It's a really interesting tool for anyone who's looking to add it to whatever it is that they're all redoing. I hadn't even thought about the benefits to things like footwork. When we're talking about boxing honestly stereotypically in films and such you see people always jumping rope and you think that's obviously that warm up endurance. But you don't even consider the additional supplementary benefits like footwork which is obviously such an important parts of sports like basketball boxing even things like NFL. Everything thoughts you still need to have quite good agility. And that's the such supplementary benefit the thing necessarily comes to mind. Yeah no absolutely and that's something. I saw firsthand when I first started using it back in the day in day in. And it's something that I feel like. Sometimes there's a bit of a stigma with jumping road that you need to be well coordinated or athlete to be successful with it. And that's something we've really tried to think about when we built the cross rope system and what we've learned by running workshop shops especially early on is that we've really found a way to drastically accelerate the learning learning curve and That religious goes into something. I'm sure we'll hit on. But it's the the weighted rope aspect and so when a lot of people. I started jumping rope or they try to learn how to jump rope. It's typically with the CDC ROPE. Something you'd you'd find out that. Nisar Department Store what most gyms Carey in trouble with that. Is that throat this to light? And so if you're struggling with coordination or tiny becomes really difficult to tiny jumps and that's where a lateral a lot of mistakes in triplets. Happened in where the frustration comes from. And so what we've done is we've introduced a range of weighted ropes in for example when we speak with our customers were just getting started. We often recommend a half pound. Roper Market Lean set and it's ideal getting started or because what it does is it slows down your rotation and that extra little bit of resistance makes it easy to feel the rope turning around your body and that helps with the timing the coordination so you know we have seen people who try jumping rope with plastic. Pbc ropes. I should say in the past go from struggling to string along fifty to one hundred jumps within five minutes so I think the that piece of it. The coordination is super important from both sides of it. You're already in athlete. Experienced Stephanie. Going TO HELP IMPROVE. foot speed. And if you've never jump rope before you feel like you're not at that level yet. In terms of coordination there are ways where the system kind helps you learn this particular skill and exercise very quickly. I think what's touchback on? Then is that you mentioned. There is some stigma. Wave jumping rope. We think because of it being portrayed in films and other forms of media crossovers and all sorts. It makes us being the we. The average person have tried it before. Call just dive in and do it. And I've always said to myself the arm too heavy footed or to not like my feet. I'm really bad at jumping rope so I just stopped myself from other trying even though I know. Be a helpful tool. So how are you trying to help? People get over the stigma to understand that it can be for everyone. And if they gave the Patrol I really understand what you mean by. Having a slight resistance failed to get more controlled. How you hoping people vs into that transition of like item do this. We try to tackle it a few different ways. And I'll tell you a quick story. I mean when we were at the Arnold Classic in Ohio a couple of years ago you know they have like two hundred thousand people walking by and we held a little sixty second challenge at our booth where it was basically a you know trying to do as many jumps as you can with a one pound and winner at the end you know. We gave away a couple of a couple of sets and it was really opening to us to see just how little people know about way. Ropes feel that you get and it's and it's you know when we see you know big guys come by and trying to do this challenge and the just getting absolutely winded within sixty seconds looks on their faces really kind of told everything and so for us. It's been a challenge to kind of share that experience through our marketing and through our storytelling and saint goes with you. Know getting started because of the stigma because of the challenges people may have faced in the past and what you may be seeing in the media the ways we try to approach it is really through education and so we try to share the experiences of other jumpers in our community who have kind of gone through that experience themselves we have a lot of tutorials and beginner oriented. Workouts are fitness at and so we help guide people through those where it really helps. You know how to get started. I feel with other jump ropes. You don't really get the content piece in that sometimes make makes it really difficult because you you get the rope in. You're not sure what to do with it. And then you know we I think the most interesting pieces just People don't know what to compare it to the weighted rope aspects. Because they've never tried anything like that and so we really try to make it as easy as possible to give cross rope a try so you know we we have a sixty day. Return policy rarely used. You know we we tell people hate. Get the ropes experience for yourself. See The difference. If you don't like it we'll take the we'll take it back and give a full refund in through those efforts. We've got a lot of people to give the system a try and once you try it. You instantly know the difference. He has certainly see it for yourself. Because when you feel that resistance heavy rope turning around your body at it's a game changer. As it was for me when I first tried
Working with Athletes during the Covid-19 Crisis- Mike Schultz Highland Training
"We focus on athletic performance and that was the main goal. And you know way back in the day when I was trying to figure out how it's going to do this You know one of the ways to train specially runners and cyclists. That's we mainly focus on cyclic. I'm one of the best way to do. It is the online. And so you know you need a schedule. And you need goals and Then like I just mentioned the eventually the awesome and then gardening Becoming big and all of a sudden Now you can go run or ride your bike anywhere in the world and upload the foul to the computer to look at and Straw came along and all of these online tools Then kind of like home their practice and be I'll become very cool and they all work in slightly different ways But you know you start to say okay. Well as a coach I view A work out of someone in California and I can see how far they ran. I could see how intense I get their notes. I can call him on the phone. We can talk about it and this makes better spent working together than actually showing up in person every day so In a nutshell. That's what we do week by Week. Is Communicate with all the athletes that we got Right schedules week by week and With the goal to gang strength Mainly on the bike and I know from talking to you. I guess five or six months ago in October you work with athletes nut just a lead level athletes but just somebody who has maybe the goal of I'd like to do a century or I linked to grant fon does a really across the spectrum from high level. People say I just like to move that totally correct. Yes I I. I got people Who May focus on? I try to get everyone to focus on. At least one event or something to do every year Just as gives you a goal to work towards You know outside of the general fitness aspect. But sure I'm bringing people of a guy who just got into cycling like in the past year and You know was a weightlifter back in the day and trail running and took some time off and kids and all and so he just got backing cycling and this is all brand new to him and so it's pretty cool. I mean so I get to apply you know. And in honestly from the beginner to the elite. I mean girls kind of folks on the same thing at times just the you know how much duration they can put in each week or how much power they're putting out or how intense to work on it so There are differences. But yes I get to see it across the board And there's there's common amongst at all and Weight gain strength so I guess it would be correct to say on the one hand with your coaching in the corona virus. Your coaching really hasn't changed that much. But on the other hand I suspected has harshly because of the cancellation of so many races event and events and partially just with having athletes and people that you coach literally across the US. What's happening and what? The concerns are differs from area to area. So when was the first time with your coaching business? That you first became aware of like. Hey this might be something that's going to have a direct influence on either me or the athletes and I'm coaching job. Probably a few weeks ago And I've been following the news every day and obviously I work online so I'm online I can pull up the knew and see what's going on and you know as everyone knows changing rapidly I think about You know when they start shutting the schools down here in PA and went to essential businesses. And I again defend messages to everyone of Hairston general rules when I'm going for The first number one roy. Like don't go out and waste yourself on a ride Don't lower your immune system and come susceptible to something like that And so the races are off right now. The first of all that was kind of like a reality that hit everyone kind of slowly. is racing started to get cancelled and on my side. I had it back and wait. They are what's going to happen here. Give it five days and we kind of seen everything canceled you. Know obviously February March Or March and April May. Most things are starting to cancel June the race. They're kind of holding out. What's going on So at that point we just kind of take that back and say all right. There's no more anything what's get over the fact that no one's GonNa be raising now and let's focus on some Based building you know building building the engine again and And then we'll ramp up and kind of wait week by Tom. What's going to happen? How it's GonNa play out and I would imagine not to put a positive spin on cove in nineteen but for some people not racing having more time to build a base and build straight could potentially long-term over the years make them better riders. If I'm not incorrect. Yeah I agree. I mean it's sad to see what happening with the Olympic or example On that end obviously that the most elite end 'cause those guys are really trying to peek for something that's a month away and now cancelled But for the majority of a specialty crop the year focused on bike races in health and getting stronger and being competitive on age groups Yeah I think it You know it's kind of a heat. Said put a positive spin on kind of a blessing in a way because everyone just now gets to take a break From doing event than focusing on the things. And everyone's gotTa just chill out. Roger Biker run alone and So it kind of put a Spin. A different spin on everything By as everyone. Everyone's got a personal life. And you know I think it took a week or we can ha- Figuring out jobs in kids and all this kind of stuff so there was a little disruption there and we're we're actually now just kind of people are just getting into the groove of all right. I'm staying home and working out every day. You know and back into the thing
How COVID-19 Is Taking Us Back to the Core of Training and Human Movement
"Jeremy. Good to talk to you man. I feel like we talk about youth sports a lot and what would happen. I think about what happened if there was a big just atomic bomb so to speak dropped on the youth sports industry and it had to kind of restart from the ashes and on some level. Maybe were were there at least for the time being. But what do you think about that stuff with how kids are? What's what's what's happening in the level of kids in play right now with all that. Yeah well I think that you're stuck. You're stuck at home. You're stuck in your neighborhood and even are not even allowed you know. The kids are excited to be at a school right. You can't go anywhere you can't go to anyone's house you can't go on you know go play with any kids are not a close anyways so as we were saying before it's like. I think the one of the things that kids are doing a lot of that. I've seen it might have been doing it as ride bikes. You know because you typically away from each other. You're not too close not jumping wrestling like that. So I think that's one those things that You know we've talked about this before two things. The kids used to do that. Don't do anymore and this is one of a ride. Bikes is sort of like brought back from the ashes. Which is which is nice to see any other thing like we've been. We've been playing a lot of wiffle ball stick ball you know any of those games. We took the dog out the other day. I had up by one of my sons aluminum bat and I had aluminum bat. And we're GONNA tennis ball back and forth down the down the street to each other while the dog ran in the middle. You know what I mean. That's typically. He's at baseball practice or or or basketball practice. We even die. I don't know if you see my video but I we moved the We have a trampoline at our house and we moved the basketball hoop over above the trampoline. So that gets throwdown dunks and and play different games inside the inside trampoline which is pretty awesome too. So I know someone's going to get their hands header with gotten these days but still I'm worth I'll take that chance. Yeah they're gonNA be one of those youtube videos were like they're they're gets caught at their hanging upside down when I went out Saturday night my youngest son see seventy was like just hanging on the red after a dunk thinking these lebrons so you know it's keeping them busy and to keep it a move in and that's we need right now for sure. Yeah and it's going back at. Ci taking kids out of organized sports for the time being going back to the the fundamentals of everything the thing they probably should be doing more of right now anyways then I I like CR- with riding bikes to it. Just makes me think about all the all the creativity that comes out when kids ride bikes to you know you're coming. You're find different ways to go off curbs and and you know get around and then there's you know even though it's a bike and that's not necessarily running on the ground there's still. There's so many things that are happening. That are really exciting. Yeah Yeah for sure. There's a lot of like you know those those those little skills that you don't even think about like dynamic balance and and you know being able to like lateral balance. That's one of those ones right like side like you get you get good even like when you try to accelerate your like believing that bike like side to side while you're driving your feet it's route. I always loved how that looks when you see like Bmx guys racing stuff. So in of course the first thing my kids one of my kids did is the ramp who is that. They took their bike out. So everyone's riding down a little hill in China hit the ramp and jumping off the ramp and obviously someone falls right. Got To get up and scrape it off and stuff like that so but it's Yeah I feel like silver lining. I guess some of the things that are happening because of what's happening in the world where we're having to go back to things that that we did when we were kids you know so. It's it's exciting for I. Guess but I'm still not easy like my kids. Still my kids still have chromebooks and then they still WanNa go on there and and spend a Lotta time doing that. Stuff for playing. Ps four and all that but but You know that's one of those things where we have to deal with that to work around it yet. Yeah no I hear you. It's definitely a little bit of a balanced specially this age. But I I'd seen someone else posts out on social media. They said both for the first time in forever whatnot. I've seen Esau kids playing like in the neighborhood or something like that and I mean people like even just so many people who walk through my neighborhood as well you know what I mean just that I don't normally see just out for walks and trying to get outside Nocco stir-crazy inside their house so there was like two ladies walking around on Friday night at. They both had glasses of wine. Just walk into the streets hysterical hub. Jerry you had posted something about and I'm not too familiar with Something I I. I'm assuming someone had a more formal like he's pushups or like. Get your sweat on for kids. Type training thing you posted and versus as we've been talking about just kids playing and doing doing stuff right and so tell me a little bit about that in verse so that have been tallied versus some of the year. What your kids are doing. I think you ought to fund story to about your son had to run up the stairs and touch the various like furniture in a room and come back or so. Tell me about a little contrast between that type of mentality and then what you're doing so I think that it's not. I'm not trying to blame anyone but I think like you know. Probably some parents are adults. Think like Oh you know I do. This type of this type of exercise is good for me. It's probably good for kids and while moving is great for kids the only mean they don't respond or really care or have like the maturity to understand what exercise really is you know what I mean. They only movement they know games. They know things that engages them. It makes them happy. You know what I mean so I think that I think that trying to force them to do. Exercise is because you do it in or I should say an adult. Does it You Know I. It's obviously yeah. Movement is great but there's better ways in it's better ways to engage kids in there's better ways to get them to love movement that rather than get him to force them to do exercise in. It's like everybody way program. It's gotta be like just like you got to the ideas like to be out of breast while if you want kids to be out of breath outside play game of tag or play a game of hide seek or you know. Play a game of like a chase. Where like you have to run down. Play pickle those games kids have fun. There's objective they can they? There's A. There's a goal you know you've got to be safe for. You're going to be out you know there's things like that that they totally grasp and understand And so that's why I think those type of activities are so much better than just can't get the try to exercise you know. Obviously there's a point where a kid probably can exercise like I have a son that is He'll be thirteen in in a month right and he the day he was. He didn't WanNa go outside. Blais you know play with younger kids so I was like. Why don't you go downstairs in? You know go get a workout in. So he went out and did like you know thirty seconds so lunches medicine lamps and you know he did some he doesn't care about swings and things like that so he's sort of getting making that transition whereas like my younger my youngest son you know. He'll he'll plan a trampoline. He'll run around. He'll ask me to make him an obstacle course. Who WANNA wrestle? Daughter judge gymnastics so I brought home some gymnastics mats and she does cartwheels and flips and things like that. You know what I mean. So I think that's where you got to try to find movements and exercise and activities. That kids enjoy. That will lead them to do more than you know. Up Thirty minutes sweat of a body
Mike Schultz, CSCS, CPT - Head Coach and Founder of Highland Training
"We were talking a little bit before we started recording about the difficulty of actually making your living is an endurance coach. And I know there's a lot of people with personal training with coaching etc. It's very easy to throw out the co- the term coach and sale. I'm kosher I do this or I do that. But the people are actually saying. I need to bring the money I need to be qualified are few and far between so when you see somebody. You're at a bar your coffee shop or something and they say what do you do? What's kind of your thirty second elevator? Spiel Mike Schultz in I do. I coach endurance athletes. I I mainly coach cyclists and the majority of them are mountain bikers. You know we spoke about this earlier but the trend is a lot of people are starting to move onto dirt and love racing their bikes Certified specialists in the strength and conditioning field with the And have you ever certifications and been coaching for eleven years Fulltime been coaching racing. Basically learning the sport in the Science for over twenty years now. So you know that's what I do do full-time into work hard for every single person that comes through my door. I'm always curious and I know there's a fair number of people who will be listening this to say this is why endurance sports and I know from reading your bio and looking at your webpage for highland training before you coached you actually worry participant in these things. So it's not somebody who's just standing there with a whistle saying you do it because this is what the book says you've actually experienced. How did you get into doing endurance? And Ultra endurance events. Do did you do that in high school runner in high school? No I played hockey house actually a goalie in high school and I loved playing hockey but post high school hockey league's went on for so many years and Then amended Meyer early twenties. I started discovering bikes. Actually I think it started covering bikes when I was like eighteen nineteen Running around the neighborhood and Just loved riding in started Seeing these guys going fast in SPANDEX. And Hey these guys look fast and I was kind of interested in that. You didn't really get heavily into racing until I was about twenty five twenty six. It's kind of a life. Change happens and quit the job and moved to the mountain road. My bike every day and worked part time and from there is where I really fell in love with going long and seeing the views the scenery. And you know on early morning misty mornings in your climbing mountains and there's no one around it's just I dunno it's addicting so that's how I got into question I always have to ask because I have to get it out of the way whenever I interview or talk to somebody. Who's a cyclist? You've probably heard the equation. The perfect number of bikes is plus one. Where N is the current number. You have so. How many bikes you currently have. Well I have a few bikes and I have a few bikes. That are not even operational right now. I am not the Tech Guy. I just like to feel fast and fiddle bike. Always have I always will I get a bike and I ride in till it doesn't work and then I get another bike and so I have just the basic necessities. I have a really great mom by specialized jumper and I have a doable road bike. an elise actually lease. I think won the world championship this past year. So I'm on aluminum bike. I'm still proud of it So yeah I just keep those you bikes. That gets me through the year wintertime indoors outdoors around as much as I can keep it pretty simple so and you mentioned how you got into cycling by seeing people wearing SPANDEX and often when you see people spinning by on the road you bite the the road cycling thing and you get into criteriums and maybe if you have the opportunity some stage races but you didn't go in that direction. You went in the direction of off road. Why did you do that? Or what attracted you to the off road when you first saw the people on-road well I. When I moved to the Somerset seven springs area. There was tons of trails and for whatever reason all my friends at the Time Road Mountain Bikes and actually I think I remember my first mountain bike ride. It was a night rod and it was late at night after a night of celebrating and it was short and it scared the Bejesus out of me but it helped me on night writing. That's how you know just mountain biking in general. I think seeing my friends do it. And no one was really into a ton of road routing back then I was like in the mid nineties There were road rides. That were happened. Races were happened but they're away. More Mountain bike races happening. And then you started winning about West Virginia and what's Your Genomic series and I started participating in those races back in the early two thousands. And then it's like okay. There's this whole world here of mountain bike races and trails and this is fun so that's where the addiction to mountain biking came in. And I know I've talked to a few people who exercise outdoors and end up in the mountains around the trails and there really is something about not having to worry about cars and people buzzing you as you mentioned the misty mornings. Sometimes you're focusing on the training. Sometimes you're just focusing and going while look what. I just saw right exactly. I don't know it's just a voice. So yeah anytime I'm in the woods and through the trees and you're pedaling that ribbon of single track and you're flowing with it and with today's bikes. It's way more fun because you remember twenty years ago Bikes Way Different. V brakes and none of this disc brakes hydraulic stuff. Going on so yeah only world and I used to say I don't need disc brakes hydraulic brakes. I don't need front suspension. I still have a hard tail but hydraulic brakes in front suspension or now a requirement for me. Yeah absolutely. I don't need a hotel. I've never ridden a full suspension. And Yeah I've just like the simplicity of maintenance wise. That's why I only have a few bikes because I don't have time to spend a lot of time in meetings which all my friends knew so along with me you can add to. I told the Lane during our interview with her that I blamed her for spending a lot of money and on bikes because she and her ex husband started Derek. I'm curious though you drop down the rabbit hole of doing mountain bike races. Doing twenty four hour races just being in the mountains. What was it that made you kind of turn the corner and say okay. I'm going to start coaching too. Because that's a big step upwards or changed just saying I'm going to get on my bike and ride a lot. Well it all started when I put a Hari Monitor on in the early two thousands and I became fascinated with heart rates and then over the next six seven years. I started learning that there were a lot of people out there but didn't know how to interpret a heart rates how to use them and they weren't using the right information so that drove me into wanting to learn more on the street side of things and I think it was like two thousand six I got sort of a personal trainer author the sea. And at the same time I met a friend and he was like you need to get your because that can teach you a lot of science and so then the next few years I I pursued that and it wasn't until after that I then said okay. Now what am I gonNa do with this because you know you can maybe go into Footba? Can maybe go into hockey. I love hockey but I was like. I'm so in the cycling. I should stick with cycling and then when I started seeing the cycling community I was like Wow I'm strength. Conditioning coach and I can be a cycling coach. And then that's when all the heart rate in the power info and as we talked earlier iphones and technology and then it just blew up and then all of a sudden now have all this data studying came fascinating and that's pretty much my quick
Heath Williams: home workout design, injury prevention & optimising work stations
"Terms of with the current a virus at the moment new being limited in terms. Of what what you can do. What if you're getting a referral and say you've got a new patient? Now is initially maybe the consult on one with them is is their wise around. I guess the right side of things that that you don't have to do. I mean obviously. There's always times where you need to do manual therapy but as you consider problem solve that of course. Yeah so it just wants. That tally healthy and pretty much. So it's every other allied health practitioner and from musculoskeletal injury. Point of view. We can deal with the case history. We can obviously have that individual undertake a bunch of active movements that we can get into so you can actually Visually assists that person and that will give us a quota meaningful sort of many nation that will allow us to count the provisional working going Isis. And if we need to refer out we could probably referring out of that point whether the J. or if it's looking like Leslie stuff than we can and it comes down to training St background around movement and that sort of stop it if we can obviously prescribe exercise as well as Gucci Treatment Management Advisory and had. I can manage that complaining that point in time and in credit pathway that they get back to where they goals and so people are able to say Bill. Us They health insurance on on that side of things off for the telehealth at the moment. It's so at the previously up until this week It's it's been Nari if you go private. Health Insurance Justice Week Association is really information to say that the private health out of rebates that criteria. And I'm assuming The osteopaths and car practice is going to be falling with that if it comes to a compensation base patients that you've had a road accident or a work related injury that can also be negotiated with the particular insurance around that so it's evolving quickly and I think we're gonNA probably say with these bars and the impact that it's had on business that we're probably going to seek site wakes all of those things that you could previously doing person you can probably do. I've it's telehealth. That's obviously my opinion and I suspect that's where it's going to go and then in terms of like just maybe maybe a case. Study or someone that you've worked with online and how it's actually how you've problem solved without actually being in person. Do you have any people at the moment or someone that you've seen over the last few weeks that you've been able to actually identify whether it's a posture issue. If you could just talk about that just so we can understand how that how that works. Okay so we initially had a patient probably three weeks ago. He's across came in with lower back pain. We got through that one on one counseling and then obviously all of these issues of combat. So we've developed a program. Go Good Movement literacy. So they know what they're doing from an excellent point of view but then now Adhering to these taking videos and updating videos and wakened then and actually we actually just using the lots of site instagram messenger and your viewing those videos. He's submitting. We could make changes to technique in terms of obviously modifications to the exercise lowered and things specific to eastern points. That's actually really helpful. And then a support worker wanted just had a friend colleague who is having ongoing neck related issues. We did a teleconference consultation with him. He completed some forms before he came a before. We have the consultation we were that and then we have the consultation bay now to make changes three him purchasing some equipment which is now lady added a vast majority of ice. So we've been out do some great things at work or actually in a training site. So that's been really positive to suggests process. Moving forward can be useful for certain clients in presentations. Yeah well that's that's awesome because I'm in it also gives you the opportunity to upscale your skills and you serve refinanced your skill set. Because you're able to you can find by these constraints of not being able to say someone and then you're like all of a sudden you're looking at them whether it's on Instagram Messenger or whatever it is and then all of a sudden you're you're able to mock it opens up. It's not just the people that can come in and see you face diabetes and the band at Bain. I suppose if you've got an injury it's not just sort of getting anywhere you could probably now tapping to expert so alive the world and get a second opinion and so for someone who you want to say. The lots of Hugh mcgillis Canada backpack. You could probably now have these tell tell he taught consultation and for you could afford phase consultation. You could obviously have. He'd look at you and provide some me information. Which would be amazing. Yeah tipping his his alley rights not to have to work a few days
Shelter in Place with Jon, Leigh and Tony
"Wanna start with some positive stuff. I think it's been really interesting to see From where we're at right now. A lot of folks were still really concerned about their fitness and their health. We've seen a lot of folks be able to take their coaching. Bring it online. We seen folks that are like right now. Perform better in rogue all these equipment companies assault fitness like their warehouses are empty because everyone is basically said like the one thing. I need to make sure I do is take care of my health. And they basically went out and built home. Jim's got a couple of kettlebells and bands t-rex you know a chin up are like some people have gone all out in got like the rogue fitness package and got Iraq or whatever And said you know? I'm not going to allow this to to really impact my fin is because that's a big reason why you know or it could have a big factor on whether you stay healthy throughout all of this so we're just going to kind of go around the Horn I. That's the first thing I wanted to actually start off with is like home gym setups like if if solutions for folks out there. If they don't already have something set up what would you guys Recommend so people can still get a really good training session not necessarily break the bank when it comes to this stuff but are even just like what you guys like to have around the house as fitness professionals. I know Lee. You got some stuff at your place. I mean I've been a seasoned Working out at home kind of person clients a lot of my clients that are con- consult with and work with online. A lot of them are home. Trainees like a lot of them workout at home or with minimal equipment so this is kind of been an area that. I felt comfortable in some time. I couldn't imagine having to change it up on the spot of I've always been a good category kettlebells around bills around suspicion trainer If you don't have the massive home set up a understanding the importance of body weight training how to interact with that. It's just it's just really understanding what I consider. You know a lot of your basic functionality in fitness and training And I think it's a good time to to kind of keep to to those basics but what I usually keep around the house is is what a good thing to recommend for people to have it. It doesn't have to get fancy as my. I think a lot of people get worried about you. Know Building the best home gym possible or that. They if they don't have perfect the can't do it at all and I see that a lot especially with Individuals aside from this virus and everything. That's been happening. Who WHO KIND OF FACE IT DILEMMA? Of I don't want to have or I don't have the perfect thing or I don't have a rack. I don't have these kinds of things. You can still make do with a lot of equipment. A minimal equipment and bodyweight creativity so Yeah you just never hurts to have a good dumbbells kettlebells suspension trainers things like that even just a Swiss ball. Even if you don't have a bench You know you can make a lot of headway with that chairs. It's your stairs in your home. You can really do a lot with the stuff that you have in your house. So one of the first things that tell people is don't be afraid to get creative and don't be bound by a perfection. Don't he was Was Julian really angry when you made him start sleeping in the living room when you moved your rack and all your your iron seeking continue clanging abandoned in his bedroom. Yeah we yeah. We both listen. I are avid with thankfully. Our our apartment complex has a pretty decent gym upstairs. Is that allows. It's technically we haven't heard other I. I don't know 'cause I don't go up there often. She went up there this morning. So I'm assuming that they haven't showdown or anything you know. Also my studio is an fifteen minute walk from the apartment so I was actually there yesterday. I was just there by myself. Let's say I'd like for you and me right now. You and I have the best home gyms because we have a fully stocked out gyms that we deal. I can still use it I was actually there yesterday. Just getting a workout in and so yeah I I'm I'm. I'm a little bit while lot lucky that I get to. I can walk to to my gym in a matter of fifteen minutes drive and I have a pretty decent set up there you know. I can't really anything. That lear hadn't already noted. Said I would say my my essentials. The Pharaohs building a home gym would be reversed hyper attacks bar up fully loaded for your curls boy. It's been such I actually did I. I did my fifth perks. What was that we? Would you say amateur? I can't believe I forgot to mention that. Hyper their house or Ham. Raise Sheriff Yes it's been. The last two weeks is A. It's been pretty I've had to get pretty invented with some of the programs I've had to our tweak and rewrite from my own clients at have who've been working at home. I've actually went out a lot of my equipment to my clients Said Hey if you WANNA adopt a cut abruptly stopped by. I gave one of my clients a trap artists and plates. I gave another client barbone some plates so just to help them out during this time and so like I was GonNa wait on getting into the business aspect of this. A little bit but So like with your and everyone's going to be different and you don't have to necessarily follow this protocol or anything like that. But I've been doing something similar but for for you I've been like renting the weights out or you just kinda loaning them or you just like. Yeah just bring him back or you. Are you know what they better bring him taking pictures? I know what No I just not lending it out to me personally I don't feel it's time for me to nickel and dime people like I'm going to charge you twenty dollars for this cutter bell for a week right on. I'm just like listen. I'm here to help you out. You're my client I'm your coach. I want you guys to still be active during this time I've actually been stunning all my clients to basically rudimentary body weight Workouts to do that. Take fifteen to twenty minutes to do to. Kinda keep them inspired to do something. Some of them have pretty decent home gyms already which which makes it super easy to tweet their programs but the ones that don't. I'm like just here take a couple of kettlebells. Take some bands If you have room if you have the availability to take a trap aren't some plates here. Go by all means take it. That's awesome but it's not like they're going to be being put to use so You know and then I I figure that's the least I could do. I think that it just keeps people. A part of that community are being taken care of an trying. Really hard to be a voice of calm in and just like certainly It is a very chaotic world. That we're in right now So I think anything I can do to kind of reduce the echo chamber of chaos And just keep people accountable with their fitness and health and and and really trying to instill upon them. That they're I'm sure Leeann Giannini yourself. Kevin had this conversation with some clients like your Finnish is not going to go away. That quickly You don't you don't eat. You don't need a fully equipped gym to to to maintain your fitness You'RE NOT GONNA lose a bunch of strength in your in your car your cardiovascular status in a matter of days it actually takes quite a while for that stuff to
At-Home Workout 3 - 20 Minute Fitness
"Okay everyone so ready for the awesome workout them. This one's to predominantly give you a good lower body burn. The first exercise is the cusack squat. Said the Kozak squatters. A Name for squad. Has You descend with most waits on one of your legs? Whilst the other leg is kept out straight unto the size it's squawk variation that is useful mobility and strength. So you want to stand your feet wider than shoulder. Width ought with your feet. Pointed slightly outwards the shift your weight from left to right and then. I want you to take a big step to the side like you would decide lunged while squatting down to the wages on one third on the foot. Eva squatted towards the data needs good down far enough. So the flies parallel to the floor. And try to keep your weight on your he'll and you'll mid foot then push through your he'll to stand up and then repeat the movement on the opposite side see should feel you'll quotes being. She'll glued hamstrings and also coal next up. We had the lateral squat walk. So get into a half squat position with your thighs parallel to the floor. Keep your arms extended in front of you or up towards the sky or ceiling and then take a step to the side so stay to the left trying to lift your hips on your body as little as possible and then pull the right leg to the left leg so take a step to the left and then proved the right next to the left leg coming back to the stop position amended. You're gonNA keep going one direction whilst maintaining that squats until the end of your room and then you back leading with your opposite leg you can also do the lateral squat with resistance band on. This can be a really good way to improve your hip stability strength knee hip abductors particularly flute medias and increase the stability of your knee joint. It's up particularly helpful. Any athletes or any person who engages in sports that require lots of running jumping in pivoting in twisting. So then we'll get you to do a a wall sits now. It's often overlooked tool set because it is fairly simple as nature. It's obviously done ever says imperative Amounts of reps. but it's good for building isometric strength and endurance in your quadriceps. You'll
Dr. Marc Bubbs on Gut-Biomes, Phone-Vacations, Sleep and a Human First Perspective to Athletic Performance
"Thanks for having me on the performance usually with Canada basketball and work as a consultant as well so if the lead sport and also with recreational clients looking improve their performance and you know my background and nutrition also naturopathic medicine so bringing a bit of a holistic view on an athlete health and human health in terms of performance. And and that's pretty much the philosophy leeann anywhere from people trying to look better feel better all the way up to you know a lot of our guys obviously play in the NBA and people got into the Olympics. And I'm always amazed at how similarities like the problems. We're having a highest level. Could actually be quite similar to the problems. The rest of us are having your trying to perform at work and at home. So there's a lot of similarities but of course definitely differences as well. The answer that that answer kind of takes me to the first question I had for. You is the idea of fitness versus health. And I think we hear that sometimes the sense of someone who looks fit in the gym might not necessarily be healthy or vice versa. And so what's for the for a high performance perspective? Those of us who work with athletes like what's I maybe. It's not a point but is what's that point were poor health really starts to spill over into performance. I mean does it start from square. One does after hit a critical mass in anything. It's probably complex question but what What would be a good would be a good indicator of that that crossover between health and performance or health? It's a fascinating question right. Because we assume the two are are are so intertwined and swearing fitnesses. Obviously the ability form of physical task helping state of well being and they do travel together to a certain degree but then when we really just the tip of the spear they start to veer off and grey paper. Maybe three or four years ago. Now by Paul Larson film off its own. Athletes fit but not healthy and of course. The endurance crowd is is definitely one that the interns athletes are ones that tend to experience that more than than even others right. Kassir pushing the volume. They're pushing the intensity and so this notion around you over training being just a person who's unhealthy right and so from a high performance standpoint. I mean I think when we look at some of the research around again. This is more than the endurance side but international the national level competitors. We see that international competitors get sick forty percent less than national level competitors if you can just show up every day in the gym or every day of practice and not miss days at the end of that year or that block of four years and you're going to be that much further ahead in the competition and so I think it's pretty cool now that we see this athlete health component. You know the skewing first idea being more intertwined with different performance models and you know on the female side of things again on the endurance with endurance sport. We used to just be part and parcel it if you're elite female endurance athlete. You GONNA lose menzies. And that's just part of the part of the story and of course China with experts like Dr Susan Kleiner. You know new new research coming out showing that women who maintain menstrual function which again is sort of a proxy for health right actually performing better as some of these lead levels and so whole notion that if we can keep athletes healthy particularly in you know team sports like forcing basketball or you know what we would call soccer but most the world calls Football Ohio you have. These athletes were so skilled. You know if you if you can get a forty four inch vertical leap and you're the fastest guy in the floor you know. Do we really need all of the things that has just keeping you healthy enough to show up every day. Probably the biggest performance lever. So those are some of the things that you hear being discussed more now and I think it's It's been interesting in practice to be able to see what are some of the less direct things that we can improve someone's performance by just supporting these areas of health. Then allow them to just be them and show up and do the amazing things that they can do. The I really really like that Thought with the showing up in the consistency and the stats behind that and I had a couple of thoughts was just with distance runners in general. I. I always had heard the idea. I think Dan John Coach. Dan John it said something like this. If you go to a masters track meet. The spinners look ten years younger than they really are. And the distance runners look ten years old and it was It was tough one. I always I always like okay. That does seem about right. I guess like it could make sense but then I was. It was like Dr Bruce Lipton stuff and he was talking about DNA. Telomeres and repetitive tasks. Like if the task is alter repetitive eight does something to aid your telomeres. Faster and mccaw. Maybe this is why I don't know I mean I don't want to speak for everybody. Necessarily they're probably becomes that point. We're distance rains good and then turns into too much and maybe trails versus roads or diversity. This is an interesting area to me. Yeah no I think it's really interesting as well. I think as a heuristic kind of works too because you do tend to see that. I think there's a few areas like obviously training outside if you trained in the sun and you live in California Arizona. You're getting all that happens. The skin which can impact but I think the glucose aspect is a really interesting one because we know that if you're not perform on race day as elite endurance athlete you do need a significant amount of carbohydrate and month after month year after year depending on what kind of strategy you're using. I mean that's GonNa those dance to glaciated. End Products are going to start to lead to more more impact the skin. So if you're if you're more focused on how the skin is looking you may want to adopt certain strategies and maybe sacrifice performance would. I don't know if that's a conversation for the pocket. Yeah yeah that'd be the on the very specific on subserve running podcast and looking good or not aging age or something like that I the second thought I had from what you're saying. I love that idea of consistency. I think it's something that we don't we don't necessarily think of like it's not very sexy to be like well you know. Show up and do that as long as possible. I think that when especially elite athletes and I've had talks other talks with coaches on this podcast about some. There's some elite athletes who just have a really bad diet but the question is then right. How long this catches up with you. At what age is going to catch up with yours. What what ages are going to start costing you. I guess that's my My follow up to that is how do athletes with a really poor diet and who are getting away with it and early. Twenty s are these things showing up later is different for everybody What's your take on all that? I mean it's one we see. You know you see sports now like Roger Federer. When he started to thirty four thirty five he started to lose. Some of those majors look like this for him. And of course all of a sudden at thirty six thirty seven. He starts winning majors again. Australian opens repeats and then Wimbledon. Geez guys now thirty seven thirty eight thirty nine you still the top four in the world. I mean he wins. The I guess to the quarter finals of tournaments was still almost the same ease as he did when he was in his mid twenties and that from a generation ago. I mean no when I was growing up north thirty in your tennis player. Men that the drop office was. Pretty Sean Right. So I think a lot of the science around nutrition Sleep obviously recovery. Obviously things like training. I think that's flat curve a little bit and allowed a lot of these athletes to be able to to play a lot longer. I mean you know candidate Basketball Steve. Nash I mean he played until he was forty and he had a back condition. You know I mean that's just playing a point guard position in the NBA is phenomenal. And so I think that's where the buying can be difficult for young athletes because you know nowadays are nineteen or twenty into the League. You know when you're that age you're indestructible right. You're not thinking you're thirty. Everything's just feels great. You can get away with everything and so I think that's one having an environment where people are just making certain decisions Really helps because environment too powerful influence from
At-Home Workout 2
"So this one is going to be an intense one so clear some room in your house your garden or wherever tatum at home and tell me some explosive movements. Ms First Up. We get between jumping lunges song regime know how to perform a lunge but all the difference here is not it's apply metric movement is boost cardiovascular endurance as well as lower body strength. So what did you get into the lunch? Position prepared to jump by bending your knees and sinking down into a deep lunge lean slightly forward and contractual on then explode up as explode up and jump into the air. Bring your feet quickly together on twitter. Feed positions is as you begin to land. You should also switch your arm positions as you do as well and then obviously as you. Land maintain a balanced Position you'll forward knee each Catholic bishop Ford made should be over. Your forward foot are not beyond and obviously to make sure that you land softly on the forward mid foot and let your he'll come in contact with the ground and then repeats so that's a first movement the jumping lunch with that. Have a jumping. Squawked say similar to a bodyweight squats becoming the lost episodes but we're GONNA explode upwards instead of stopping at the standing position and jump up arms towards the sky or the ceiling and then landed safely sink into all squats. Repeat we did have the inch. One said the inchworm exercise for a little everything really helps strengthen the muscles of -Tario chain which the front hall your body and also stretches the muscles of your Paul Stereo Trains. Back off your body. So He's talked to me entire body in some capacity and getting the blood flowing again. Start Your feet. Roughly hits and support. Take a big breath. Did that as you exhale. Look down at the ground installed reaching your hands towards the floor in front of your feet allow you back to bend one. Vertebra at a time and place your in front of your feet and start walking your hands away from your feet as you can get further away from your body. Allow you heels to come off the ground as your body begins the straighten so when you huns directly under your shoulders check your phone at this stage because you should be full plank position you'll coal chess quads triceps and shoulders or engaged. Then when you're in the plank start walking your hands back towards your feet until directly in front of your feet and stomach up on repeat the movements again from this begins. Go into a high knees. Say Hynix engage. I'll cool strengthen the muscles in legs and get our heart rates up to improve momentum. A coordination and flexibility so feet hit with Paul together a false explosive action. Lift your knee up towards your chest. Alternating knees each time on next excise thing called a groin. A- now the going is was the two movements not cold. The Groin Outweigh game for the one that is the explosive movement rather than the stretch. So how do we do this again? To Stop for the plank or extended push-up position with Angie jumped. Bertha feet woods chest. Landing with feet next to our hand started on the floor and does jumping off feet up towards a hands again to raise your hands in front of us on. Rays are up a tool so so. We ended up finishing in a deep squat. We have placed on back on the ground in front of us and jump off the back and repeat movement so jumped the feet forward from descended prying colpepper position and then into deep squat and so on jump defeat back so these are all movements. Now is persistent conceptualize circuit. So we're GONNA START WITH FIFTEEN REPS OF ARE JUMPING. Lunges straighten to ten to fifteen reps of are jumping squats. Were then going to straighten to ten inch. Worms followed immediately by twenty five seconds of high knees. I'm then going. Finish the first round of the circuits with ten to fifteen groin as an opponent completion of the Groin. As this marks round one of four soon repeat this three times and hopefully you'll experience your heart rate. Pounding calories being burned sweat working up on. You'll have hot a great at home workout again. If is slightly beyond your experience or ability level than simply adjust the number of rounds of the number of reps exercise or again. Make it more difficult for yourself. By adding rounds or increasing rep counts or trying complete. It's time to say self-assessment time and then try to stick within like I had to do it under excellent time each time we can. We'll keep physically active at home. We just need a bit of space. Our bodies on the determination to continue on as normal despite no hunting James and San Juan to to accommodate us.
Home Gym Ideas or Hacks- video podcast
"I have to confess. Hi My name is Ben. And I'm a movement addicts love to move. I love to try different ways or one of the easiest things to do or to have in your home if you WanNa have some sort of a resistance. Training system is to set up some sort of suspension trader. Not going to be able to be willing to bounded suspension trainer from their ceiling in their living room. I can tell you it's pretty easy to mount into a beam and I can take these down. Company comes over if you could also pick up a gray and these are pocket monkeys suspension trainer. There's T- Iraq's there's a couple other brands the most important thing is to have something my best recommendation to you. This is make sure that you purchase something from somebody and don't faint all. I can make something like that better than I than I could buy because I've tried. That doesn't work. One of these suspension traitors resistance training is also really beneficial when you travel. They have announced as you slam it in Your Hotel Gore that also were slamming your outside door to hold an advantage you had here after. Cova nineteen passes along with social. Distancing is you can travel to and from. The Gen Ed's very sad time but if you have a suspension traitor you can pretty much do a whole by resistance. Exercise and one of the options real simple option does this suspension trade. Now if your wife husband significant other doesn't want you hanging a suspension trainer from living room or maybe you don't have a good place where you can mount it. You've got some other options you could do for movement resistance training. You can use medicine balls. These waited medicine balls than you could actually take outside and slammed island ground if you look around on facebook. Marketplace in a lot of the fitness places are offering free shipping. Now so that's an option. Don't think of it as a two or three week period while we're doing social distancing or even longer if it turns out to be that but think about it as a lifetime so you always have something. Paul if you can't make it to your favorite fitness class or maybe your favorite workout buddy says I'm sick. I can't work out with you so many other things you have. There's something out there called. Rmt Club which you can do a variety of moving exercises. I could spend a lot of time telling you how to use it but youtube is your friend. There are a lot of videos just as a weighted club. I believe they come in two four six eight pound versions and actually has steel shot at it. You use it kind of like a macer. Mesa's I can tell you that there are incident number of exercises. You can do with a base or the Indian named the gotTa and again rather than showing you how to use it. I know audit has some videos and on instagram. There's a guy may span who actually teaches classes for these the idea behind this is even social distancing if you have a mason. Rmc Club you can go out of your backyard and you can swing your club or sleet your mace to your heart's content. Remember if you're doing a new activity it's a novel activity. Don't Overdo it a big take home message from this film. Pg AGENT MOVING TO LIVE VIDEO. In addition to making dogs art of your lifestyle is not to be afraid to do your some of your movement a home. Don't be afraid to slowly acquire phys equipment if you don't WanNa suspension trader if maybe you don't WanNa do baser. Rmt T club and you're not happy with medicine balls. There's always a lot of fun to be had with Indian clubs so tell you starting out start out with a one or two pound set can find them. On various Internet shops. There are a lot of again videos out there. The show you how to do it. And the advantage of all these videos you could watch it. You could feel yourself. You can get some feedback if you don't have a personal trainer or certified strength conditioning specialists who can help you. The other thing that you can do is I have over here. I haven't adjustable but wait dumbbell so this is a dumbbell. It actually goes from five to forty five or fifty pounds. I have a settlement. The other ones behind me here on stands so I can do. Various dumbbell works upper body and lower body. We don't expect everybody to have a road extension machine or actually back extension bench. The reason we don't expect everybody to happen. Is there a little bit pricey? I've had a history of back problems and I found some of the things that I do on this help. Keep my back healthy. Knock ON WOOD. We also use instead of events sometimes a rogue pile platform just because it allows for options while platform or bench is very beneficial again. The idea is to give you the opportunity to do resistance training and to keep active because we really treat movement a
Charles Barclay: Pivoting to online coaching
"So what got you interested initially to the Personal Training and the coaching side of things. Was there like someone that you saw was their friend or someone who you looked up to that got you into it or you just sort of really sure I mean. One of the things that happened was my friend was like the one of my best friends actually is the guy who took me to the gym for the first time ever and that kind of sparked the interest where. I was just like doing endless research and say research at first. It's like well. I think what everyone just like reading what he building dot com and then actual like better face information but Slowly I found myself being the one kind of guiding training and then same what I went to university I was kind of being people in jail and giving them ideas and Hinson tips and it calms a spurs in a way. It just came. Naturally I just kind of enjoyed. I enjoy being in a gym. I enjoyed seeing the people progressive gin and it just seemed like a good fit and then in terms of like mentos look of your correa. Who who were the ones that I guess impacted you the greatest on the way coach now and I guess a pave the way and maybe look up to them. Yeah so now that I have got to any big or meet the guy but child polokwane. I've read his books spent that time. Post bodybuilding dot com days on. His website was cold at a time. But I think it's just pull policeman. Yes his normal website and then I think obviously lighter and his career change to the strength since I so yeah like delve deep into what he had to say what was going on with him and then sort of more more recently at Fed Australian Eugene. Teo love his out of way of thinking. I met you on the his mentoring weekend that when he was in Dubai but yeah I'd say those two kind of my biggest too and then the kind of collective of precision nutrition out of Canada like I've been through that kind of education program and what that principles that Web doing things. It's definitely had a big impact on me as well yet. I mean just just watching you from afar like a social media and you can say that you've obviously put yourself through education programs and courses and that was gonna be my next question what what ones obviously have had the beginning. I think you've sort of answered that as precision nutrition. What's what sort of framework do you follow from that of you sort of adopted onto yourself now or do you follow the very much? The structured nutritional protocols and stuff from their causes. Well so what's so great about that? That costs in that way of providing nutrition coaching is. They have lots of avenues to go down. A Stephanie will use in my day today as well like I have clients who do what they call the habit. Basically lifestyle based approach where you know tracking anything but you know trying to get your doing enough activity per week. Protein with every meal not vegetables. It's kind of like big rocks without overwhelming. Anyone I have clients do not have clients like straight up meal plans as much people write them to some clients. It provides that structure that framework. Actually give some of success because it takes thinking out of it right the awards and ties the exact sometimes the last thing you want to give them like the British flexible meal plan. Because they're already got enough going on with work and probably how lies that? Want to be thinking about. Oh how many grams of passed on that Chris. Today so but then I also have people doing flexible dieting thing and enjoying a little bit more all the freedom that that provides so that's kind of what precision nutrition really instills even from the ground up. That number one is just to have lots of tools in a toolbox and don't have have NC Everythi. Everything is a nail. Yeah let's some good advice and what I guess. If you could turn back the clock and give yourself advice in terms of you. Starting a Korea. Would there be anything that you'd should've pass on to yourself. This is a hard question because you obviously learn from a lot of your mistakes and everyone makes them. But it's Iowa the question because it gives insight to to you as a coach but also for other coaches listening. It's you know maybe you'll making those mistakes that might have made and ends up being a good good good framework Voss. Exactly that from I was very much for a while locked into the I. Suppose the extreme side effects pedal dieting Where it was like how much quote unquote junk food macro per day. That was always the challenge is like how crazy can I get with like With be numbers from eating out of his although can what professionals is obviously not particularly optimal. And you don't feel fantastic and I was. Yeah I was for awhile very locked into like it's just you know trying to the right people who are trying to push the cut a whole foods nutrition. Stop things which is equally important to accept. Now that'd be my back. I'll tell myself like you need to look beyond the beyond the macro and beyond that many bams much about the most important factor in a way you need to look at the other side is on top of that as well. Yeah yeah absolutely and we with with that you nutritional approach. I mean just from from afar. An unknown guys have competed. Enough is a competitions but also females as well. I think that if it fits your macro approach especially with the way a lot of people dot can can create a bit of a negative association to food and especially on the mental side of things. How have you found with your dieting preparation the I guess the emotional side of food lancelot intensive if going through that process yourself? Yeah keeps so. You're right actually. Like trying to be super flexible when things are getting tight That depleted is a big mistake for your kind of every year. You know your everyday people just trying to lose a couple of what we maintain what Disney gives currently having an ultra fifty into your nutrition. Time is fine when you got basically you just talk about taste of like Something really palatable. It's just like it's just a trigger and your your So yeah for sure when things get Bapti. I'd get a lot more strict and I actually think mealtime can be perfect because you see the day in day out But in terms emotional relationship food definitely felt that before when I first competed back in twenty sixty seventy remember My kind of rebound off to that. It wasn't horrendous. But it wasn't great in the Ravenous and had no control and I hadn't set myself goals so the curve culmination of factors that made that emotional attachment food. Just like hyper strong and it was I. Was you know buying a pack voyeurs too easy on the way home to read another pack like it was just insane? I think that's something. I done a better job in coming up. My last year in two thousand nine hundred is just having immediately set. Some new goals immediately set some some structure up to kind of alleviate that a little
Worried The Coronavirus Might Force Your Clients To Cancel?
"So as we know pretty much gyms across the entire world or closed much of the world right now especially in Canada and the United States which have taken very extreme measures are closed malls. Every businesses closed all restaurants. Most restaurants are closed. All of this. And what this means is everybody is currently home and this means that people are likely board. People are not able to go. They can't go to the gym but people still need to occupy their time. People still need to be active. People still want to be active and now is the time to adapt as a tree interest as a coach and adjust our services adjust overdoing to support our clients in the same underlying that we always have. Then what is that? We lead people to a happier and a healthy life. That is always been what we've done as a trainer as coach. Now if you can't train someone in person all we have to go. How can this person be at home at? How can I still lead them to the same outcome? Well you can train them online. You can help them with homework. You can still support them and lead them to a happier and healthier life. A person does not need to go to physical Jim in order to see results. And we've always known this but what we have to do. Is We have to adapt. So if you are in person or how in-person clients and your gym is likely closed right now. The very first thing I want you to do is open up a conversation with your employer or your boss right now. Their business is at risk. Yes your clients are at risk but if you put yourself in their shoes they are likely freaking out. So what you need to do is go. How can I support them? How can I support their members? How can I see how I can continue to support my clients and their business to not only help myself? But help them. What Win Win Situation? Can you create? I know a lot of facilities that they have not lost a single client because they were very proactive in this situation and they are now doing virtual stuff with all of the members in the facility and all of the members that were paying for the gym are still continuing to pay. If T in this situation how can you support your employer because this is going to go a long way if you can maintain the income or partial of the income? You're already making. That is going to open up a lot of opportunity for you and we can get creative here so now. Let's talk about. How can you support you know your Jim? Support your existing clients. We must be proactive and not reactive. I've mentioned that already. People are very driven by fear. So we need to be there for everybody that we work with even our employer our friends and our family to support them through this time. We need to provide our clients with whole workout programs. Be Proactive here. I don't care if they asked you or not. Send them a homework. Oh program tailor it to what their needs are be proactive. And see how you can best serve and support them if you work with people in person do virtual training sessions with your clients. Walk them through film training videos. You're at home. You have time as well as a coach. Do Virtual training sessions. You can maintain your exact same roster but instead of them coming into the facility. You're doing it on a facebook live or you're doing it on a zoom call. You can look at doing virtual group classes. Were you running group BOOT camps? How can you do that? Virtually how can you serve the community? How can you open this up to not only your one-to-one clients but the members of your facility or your entire community can now jump into these virtual group sessions watch you do the exercise still be there seeing you motivate everyone and now bringing people together to support each other because one of the things were missing is that social interaction of a facility but we can still garner that through virtual in digital means you know how can you create things. Like Meal Plan Guides Grocery lists than any supporting material to help everyone stay happy and healthy and positive during this time. How can you add in group support calls for your community? How can you add answer? The questions support them. People are probably you know. A little uncertain. How can you get ahead of that and say you know? Hey I would love to jump on a call with you today. I Really WanNa talk about how can continue to maintain your goals. This could be just a person that you were doing training with. But you're going to jump on a call with them and see how you can support them. How can you set up? Group calls on a weekly basis for all of your clients. You know bring them all onto a call to continue to support them. Continue to educate them. How can you jump on free calls with people that were maybe not paying for them or jump on additional calls and also? This is a time where I really feel. You need to increase the touch points with your clients if you have touched base weekly with everybody. You're working with do a two to three times a week. You want them to know that you are there for them and you are supporting them and your there before. They even know that they need you. So most importantly we need to lead by example. During this time your community needs you more than ever. They need leaders more than ever. And now is the time to step up and serve your community like you never have before and that is how. You're going to be able to adapt to the situation. So just think about it. Like what else do your clients need? How can you best support them on their journey but support them just being there for them? How what else do they need? During this time you know much of we know. Much of people are feared driven. Can we help them on their mindset? Can we help reframe their perspective of this situation and I think that's something that we can really start to go above and beyond and really over deliver for people right now to not only help them on their health and fitness journey but to truly help them continue to work towards their goals as general health in general and keeps your mind at ease during this uncertain
"So you're forums as you probably know from feelings in the gym are used in many exercises things like you'll pull ups you'll rose your dad less and even your bicycles all involve a certain amount of forum strength and if you lock forum strengthen your ability to build shrimp and other pulse your body or also compromised on this is essentially due to the strong forearms are the strong your grit. You have more squeezing force when you have undeveloped a week forearms. These muscles might be the first to tire out when you're doing something like a row and you'll never actually really tax the most of your trying to work. Let you push your train chain on a dead left because you'll forearms give out too quickly so get fit guy. Brock Armstrong caused this. The Weakest Link in the kinetic chain if your forums. And letting you down. And this basically means that when we're doing something like a pull up we're not only engaging the major muscles that we're targeting. Shia back for example put up but you're also including all the muscles involved in the kinetic chain that performs the movement including so in this case your wrist you'll hand your forums you biceps on Soham. See your bike. Mont not only lots my knowledge to be challenged. If you're doing a pull up because your hands your grip fails before the muscles even start to get now reforms on tortuously stubborn and difficult to grow some lucky enough to have been gifted genes that allow for four hundred element some of the not so lucky and we have to use specialized training to build up these areas. As 'cause it's really a case of trading them hard and often some people definitely find that their forums can develop if you're just handling heavy weight and regular basis during exercise in saved not using wrist wraps for example because they getting is sufficient stimulation whilst doing that but with most muscles they can also be trained independent. May if you want to get optimal results. According to David Robson a body building dot com editor given their composition. Ristic Stanzas and risk. Flexes IS W- as well as the longer bracket radiologists the forums. All a pretty complex grouping on each be targeted with that allow for full contraction so in David's experience he's found beneficial to train forearms at the end of biceps training and on their own two days per week before seeing a proper no small results and he found it valuable to talk at the forearms variety of exercises on rep ranges to keep them stimulated and growing and training them frequently and hard. He's actually found the as LEDA upper. Body strength increases as well as the lifting Nashi making a safe transition to a heavier overall weight without the fair the forums. Going TO GIVE OUT MID set. So you're getting ineffective for Training session as leading to a safer more efficient training session for other components as well. So what exercises are recommended while I up training the wrist. Extensive extended enable the Hon to extend backwards they comprised of eight different heads on these muscles. Run the outside line for four such development affectively a number of reverse grit movements needs to be done sir. Thoughts things like Bob L. Reverse risk coils cable reverse curls and Soham now the great Texas is the Pharma's walks to build solid forearms to find anything like a weighted objects will not be kettlebells dumbbells. Even Bob Bell said the blocks tires or about anything else you can get your hand on plates and simply pick up the object assault walking for as long as you can obviously as well ups and Chin ups great exercises. You can even try hiding from a ball. For THIRTY SECONDS. Alm straights. You could do. Dumbbell wrist extensions says Bench holding dumbbell on them without lifting your own of your thoughts co the number as far as you can toward your bicep. I maintain a tight grip throughout this movement. Obviously slowly lowered the dumbbell back to neutral. So there's lots of next is you can't do train your forearms independently into really actually give them the the focus. They might deserve if you are trying to improve your your grip strength so that might sound unnecessary or you feel. You don't need to do them. You'll forums can be trained like any other exercise and they can benefit. You'll pull up shell rose. And you're dead lifts by by improving your your squeezing power and if like my friend do grip is less than you down than definitely. Give it a try
20 Minutes With Susan Neal
"So Susan. Welcome to the show. Firstly a big thank-you. It's good to be really great chat. We have today so once again. A massive thank you. I think what I like to start wave is if you could give us a bit of a background to yourself and your experience on the Muslim conversation as we go home okay well Almond Aren. I have an MBA and also a masters in health science. And I am a certified Yoga teacher for over twenty years. I also have written seven healthy. Living Books Two of them on Yoga and four of them basically on how to get off sugar and CARBS and overall improve your health weight and Diet Amazing. Not Something I definitely want to touch them a lot as well as obviously we know that it can be difficult to stick of change on lifestyles for the better of God's nutrition said now be a strong theme proud podcast. And I'm very interested to hear what you had to sail nuts but I think what I I wanted to touch on really is not obviously from your backyard. It's amazing to hear that you use ronin practice really to get yourself back to being fit and healthy when you came to the age of fifty and I think if you could give all audience a of background as that period of your life and what you went through on the procedures you put in place nursing so fight to help and they'll be very interesting. Okay so our at forty five for forty nine years I had great help and then at the age of fifty. I lost my help. I had ten medical diagnoses in two surgeries and it was all from. It stemmed from an abscessed tooth and oh I had Depression Ovarian cysts hole in my retina. Candida infection of my gut vitamin D low. I mean just one thing. After another and my health declined. The doctors you know. Put me on adrenal fatigue. Vitamins Hormone Green this that the other they did the two surgeries and then they were like. Um You know that's all we could do for you so I started looking nurse and start looking at a different alternative methods tried acupuncture massage but the one that was effective was I had a colonic. Irrigation which is like a royal enema because my stools changed after they had put me on antibiotics and steroids. When I had my emergency root ca now and the colonic therapists found that I had a candida infection of my call. One and Candida is a yeast and it grows up normally a pencil in on our body but when you take antibiotics that kills the good guys. You're good gut buddies probiotics and you got in. It allows the bad guys to take over. And some of those bad guys could lead to an auto immune disease it could lead to leaky gut and then for me at led to a candida infection. I went to my internal medicine doctor and he did not know how to treat a candida infection. I had to research on my own to figure it out. You have to Candida loves sugar. Carbs refined carbohydrates and alcoholic beverages at loves the sugar. It takes over your appetite and so you have to. You have to start it and you starve it by going on an anti candied diet. Cutting out all the white sugar white flour white rice even fruits. I had to do that for eight months. Go on a candy to cleanse and then I finally got my house back. It's amazing NASA you. You obviously had versa had led up so you really in the Youtube your health back on track and then obviously you did manage to discover a away technique to to actually nurse yourself to health. Did you struggle? With the first eight months of presumed there was a sort of a transition period. Where you're cutting out all of these processed foods and your body is craving them. Can't SIP is very hard. It took a a lot of self control and and I would take. I'd have one good day and then I'd have three bad days and then I had two good days and I'd had one bad too. You know it was like three baptist. You just don't know if you're ever GONNA get your help back if you're ever going to feel good again so you know my heart was just you know compassionate to others. And that's why I wrote of the book seven steps to get off sugar and carbohydrates because I know how difficult it is to fight those cravings. Yes I think we all really do. They win how a new particularly having to completely strip the mouth yacht. What clicks view. Then that allowed you to go from this Yoyo period of maybe being good for one two days and then having a bad day to actually having sustainable change to your your lifestyle and your attrition in your approach to the foods you intake well you know I did not realize how wonderful it was to be healthy until I lost my house. I lost my health. I was like I'll do anything to get this back in once I gained knowledge and I understood what was taking over my appetite. Then it was like okay. I've got this basically you know this bad back bad yeast and my God. I'M GONNA kill that guy and I'm going to get my life back so you have to figure out the root cause of your problem and then gain knowledge to be able to turn things around and so I created a quiz for people to see if they do have candied infection of their of their guts called Candy Quiz. Dot Com and candy is spelled C. A. N. D. I. Quiz Dot COM view foulland than the record. Obviously it does divert but depending on the person but what's through 'cause you found for the majority of people is it's a lack of knowledge. Is it that? There's on that half that half and not really not one hundred ten percent into it is it because they're not realizing the why of how wiser important to be healthy while you hit it on the nail with the lack of knowledge you know because okay it used to be the low fat diet was the style and now it's the Kito Diet and they're totally opposite in which one is right. Yes so you've got you've got to go to a great resource so I'm an R. N. I have a masters in health and who who looks at the research articles to figure out what is the right way to eat and it's basically back to the garden back to the garden the farm the ranch. You want things to look like they did. When it came out of the garden so number one was lack of knowledge. Number two was like me a Candida and action the third root cause for potential. We not eating appropriately or while is an addiction a sugar addiction. Because sugar and wheat go up to like the brain receptors in our brain. That are the same ones that opiate drugs. Goto so they've done. Mri Imaging and somebody who Um has a food addiction can look at food in those same areas light up in the MRI as they do for a cocaine addict so if you gain knowledge and understand okay. I have food addiction. Then you can say you know what I can use other tactics to release that. Feel good neuro hormone from my brain which is dopamine. I can walk. I can do yoga. I can meditate. I can Hug My kids I can pet my dogs. There's so many ways to get out there and get those endorphins released positively instead of through food definitely thing exercise. You've mentioned on for them. Is it such important one nuts? You really do. Not necessarily you are exercising but the feeling awkward. When you're to release it does really give you a rush a therapeutic feelings. I think that's a you've hit the nail on the head as well. Yes send you see once you gain the knowledge and I have a link in my book where you can go and take tests to see if you do have a food addiction and yet once you understand like I understood that I had to fight the Candida. You get to. The root cause will then. It's not a matter of self control. It's a matter of curing the root cause and when she cured that then you can get your normal appetite pack and happier self control so the the fourth reason was an emotional connection with food in many of us do have an emotional connection with food. And you know we may stuff our emotions with food. stuff our anger or hole in her art. We have unforgiveness resentment or whatever it may be and so. I haven't area my book about cleaning out your emotion
Biohacking India: Sleep, Jet Lag, Hidden Environmental Killers, Air Pollution, Antiviral Tips, Eating For Longevity & Much More!
"In today's episode. I want to instead focus on what I got up to during my recent trip to India where fortunately I came back safely and managed to get back into the US before any of the travel was quarantined. And I was able to take part in some fantastic. Qna's and panels over there and the one that you're going to hear today is one of the better ones so we spent over two hours not only replying to really educated and informed questions from the audience about biohacking sleep fitness beauty symmetry jetlag etc. But then we also did a panel and the two gentlemen who you will hear along with me on this panel are Jag Chima and Kris. Gethin two guys who actually toward India with and we did a panel in both Delhi. Which you're about to hear and then also panel in Mubarak and was recovered. A bunch of extra information and I'll also be releasing that episode for you soon But jag himself is an entrepreneur. He's investor. He's a big health and fitness personality. Who has done a lot in the health and fitness space particularly in Asia? Although he's based out of London and then Kris Gethin who you'll also here on this podcast. A new friend new acquaintance of mine former bodybuilder and editor of bodybuilding DOT com. Who was one of the best natural pro bodybuilders in existence and now he does a lot of personal training with Bollywood celebrities and billionaire businessmen and a lot of athletes. He has a whole chain of gyms as well over in India and so between Me and these two guys. We covered a ton of stuff. Everything that you're about to hear is going to be over at Ben. Greenfield finished dot com slash Delhi. Qa that's in case. You don't know how to spell that famous city in India de L. H. I. Qa so if you go to bed angry dot com slash Delhi Qa. You'll be able to get the robust show notes for everything that we discuss in today's show all right so in addition to that I have a very very cool announcement. We just launched at kion one of the most well researched proven supplements in existence for enhancing the health of your brain staving off muscle decline increasing testosterone boosting performance boosting power boosting muscle mass increasing heart health the list of benefits from this particular product. That we just launched. Its it's staggering. I've been using it for twenty years since my bodybuilding days and have been waiting for the perfect purist version of it to finally be available and it is now available and we've managed to get our hands on it and packages for you at kion so the supplement in case you haven't guessed it is creating but we have gone way beyond creating we've taken a special form of creatine monohydrate in a form called CRAP. Heure which has stringent manufacturing standards and very precise analytical control and use that to create the most efficacious creating. You're ever going to get your hands on. There's no loading necessary. There's no cycling necessary. You just launch right into this. You start taking five grams per day and it is amazing. It's the gold standard for creating. And if you combine this with Arcane economy knows especially if you're going after this from a performance and a recovery standpoint totally gangbusters total game changer. I don't think I can throw any other descriptive terms out there without a exhausting my