005 - Recovery and Injury Prevention - Gaining Muscle - Group Fitness - Cheat Meals - Macros - The Health Movement Podcast - Audio

[00:00:06] [SPEAKER_01]: Welcome everybody to another episode of the Health Movement Podcast. I am Derek, certified

[00:00:12] [SPEAKER_00]: personal trainer to Sport Collegiate Athlete. I'm Tim, I'm a certified athletic trainer,

[00:00:17] [SPEAKER_01]: nationally registered EMT and we will be going over recovery and injury prevention today.

[00:00:25] [SPEAKER_01]: But before we get started as always we're not doctors so before beginning any programs,

[00:00:30] [SPEAKER_01]: changing up diet or anything like that, make sure you consult with your physician.

[00:00:35] [SPEAKER_01]: And also I want to give a big shout out to and I want to make sure I get the name right here.

[00:00:42] [SPEAKER_01]: The...oh and I lost it. I'm going to have to cut a little this.

[00:00:46] [SPEAKER_01]: Oh there it is. All right I'd like to give a big shout out to the Florida West Southeast

[00:00:50] [SPEAKER_01]: Business Banking Division for Women's Professional Network. Within Chase Bank they left a very

[00:00:57] [SPEAKER_01]: very kind message after our mindset episode so I just want to say thank you. Thank you to them.

[00:01:02] [SPEAKER_01]: So with that being said we're going to jump right into it and we're going to start off with the

[00:01:07] [SPEAKER_01]: importance of rest and recovery. Timmy, you want to jump into this? Yeah I mean I think this

[00:01:14] [SPEAKER_00]: is an area that is very underutilized. I think when you come...when you talk about

[00:01:23] [SPEAKER_00]: fitness and exercise and living in that space I think the biggest thing that goes

[00:01:31] [SPEAKER_00]: under the radar or even unaddressed is the recovery aspect of

[00:01:37] [SPEAKER_00]: how you're recovering day to day, week to week and what you're doing actively to work on that.

[00:01:44] [SPEAKER_00]: I think that's the biggest piece to this is people think rest and recovery and they just

[00:01:48] [SPEAKER_00]: think all right well my rest day is just going to be hanging on the couch and just kind of sitting

[00:01:53] [SPEAKER_00]: around and not doing much for myself. Personally I think that is probably one of the worst things

[00:02:00] [SPEAKER_00]: you can do as far as recovery. I mean yeah you can rest a little bit and give your body a little

[00:02:05] [SPEAKER_00]: bit of a break but you should also be doing things actively that are going to be beneficial

[00:02:10] [SPEAKER_00]: for how you feel you know the day after two days after your intense workouts or even

[00:02:17] [SPEAKER_00]: you know I think the other piece to it too is what you're doing on a global scale on a daily basis to

[00:02:27] [SPEAKER_00]: enhance or maximize your recovery day to day. For me what I tell people and this is where we've

[00:02:34] [SPEAKER_00]: already kind of cut...we've already touched on a lot of these topics that are going to affect

[00:02:38] [SPEAKER_00]: your day to day recovery. We've talked about you know sleep, hydration, nutrition all of those

[00:02:44] [SPEAKER_00]: things play a major factor in how you recover. What you're putting into your body is going to be

[00:02:50] [SPEAKER_00]: the biggest one of the biggest things that you can do to mitigate either inflammation or

[00:02:56] [SPEAKER_00]: increase inflammation within your body so those are areas that I think a lot of people need to

[00:03:02] [SPEAKER_00]: you know we've talked a lot about dialing those those areas in so we'll touch on that a little

[00:03:06] [SPEAKER_00]: bit here but I think the other piece to this is the active recovery piece to

[00:03:11] [SPEAKER_00]: not only recovering but also you know I think the other piece to this whole puzzle

[00:03:16] [SPEAKER_00]: is trying to prevent injury right and that's a big area for people that are active but also people

[00:03:22] [SPEAKER_00]: that are inactive or you know just you know you general person that it may be not may not be very

[00:03:28] [SPEAKER_00]: active but is dealing with a lot of aches and pains or chronic injury or chronic pain or soreness

[00:03:34] [SPEAKER_00]: those go it goes a long way in trying to mitigate what you're feeling and how you're feeling so

[00:03:41] [SPEAKER_01]: you know I think that's huge you were saying proactive it's if you've got whatever goal it is

[00:03:48] [SPEAKER_01]: maybe physically but also depending on your job like if you're in a job that has a lot of manual

[00:03:55] [SPEAKER_01]: labor required and you get hurt like you're knocked out of your job for a while or or if you can't

[00:04:02] [SPEAKER_01]: exercise you can't walk then whatever whatever goals you have physically take a hit and it's

[00:04:07] [SPEAKER_01]: take that much longer so the proactive piece the recovery not just sitting on your on your butt but

[00:04:13] [SPEAKER_01]: you know stretching out doing the foam rolling doing the you know the self self massage that

[00:04:21] [SPEAKER_01]: sort of thing it like you had said it makes a huge huge different long term which is important and

[00:04:27] [SPEAKER_00]: and you know thinking of people that are are more active and are maybe a gym rat or somebody

[00:04:32] [SPEAKER_00]: that over trains that's the other piece is like well what are you doing to work on mobility are you

[00:04:38] [SPEAKER_00]: are you actively working I mean I love the foam rolling piece but not just foam rolling you have

[00:04:43] [SPEAKER_00]: to work through the range of motion for each joint in each each area to make sure that you're

[00:04:49] [SPEAKER_00]: not overstressing certain muscles or overusing certain muscles or putting more joint or

[00:04:55] [SPEAKER_00]: more stress or load on certain joints I think those are big things that kind of go

[00:05:01] [SPEAKER_00]: unnoticed or unaddressed for especially like you know I've worked a lot with the active population

[00:05:06] [SPEAKER_00]: and you know I've worked with high-end athletes that don't put as much time into it and then

[00:05:11] [SPEAKER_00]: they realize that once they start to address some of these shortcomings or some of these

[00:05:18] [SPEAKER_00]: what we'll call like you know I don't want to say inadequacies but like you know

[00:05:24] [SPEAKER_00]: insufficiencies in certain areas that they start to find that they're getting gains

[00:05:29] [SPEAKER_00]: in areas that maybe they had they're not even working on strength they're they're just

[00:05:35] [SPEAKER_00]: they're feeling better they're feeling like they can go through a range of motion more

[00:05:39] [SPEAKER_00]: cleanly more comfortably so those are those are the biggest things for me of the

[00:05:46] [SPEAKER_00]: the whole piece to it is you have to be active there's there's two parts to recovery right

[00:05:51] [SPEAKER_00]: there's an active piece and there's a passive piece right and for me I put that passive piece

[00:05:57] [SPEAKER_00]: as more of what your body does involuntarily how your body reacts physiologically things that you

[00:06:05] [SPEAKER_00]: can't necessarily control but there are those variables that you can control that are going to

[00:06:11] [SPEAKER_00]: affect that passive nature right so the active very much affects the passive and I think those

[00:06:17] [SPEAKER_00]: are pieces that you really need to start working on or addressing to make sure that you can

[00:06:23] [SPEAKER_00]: control as much as you can in that involuntary or passive stage right so the biggest things that

[00:06:31] [SPEAKER_00]: we've already talked about hydration nutrition sleep those are the areas that you can control

[00:06:37] [SPEAKER_00]: those controllables right making sure you're getting the seven to nine hours of solid sleep

[00:06:41] [SPEAKER_00]: at night trying to stay consistent with your sleep week cycle getting at least half your

[00:06:46] [SPEAKER_00]: body weight and fluid ounces a day if you're sweating and losing sweat through exercise

[00:06:52] [SPEAKER_00]: you should probably be doing a little bit more than that I usually tell people 16 to 24 ounces

[00:06:56] [SPEAKER_00]: of water for every hour of work so four to six ounces of water for every 15 minutes of work

[00:07:02] [SPEAKER_00]: that you're doing during a workout and then maybe supplementing with some electrolytes to help get

[00:07:07] [SPEAKER_00]: some of those trace minerals back into your muscles after you've um after you've really

[00:07:12] [SPEAKER_00]: expanded you know all of your energy and all of those uh you know those how you always tell

[00:07:17] [SPEAKER_00]: people that sweat line on your shirt after your uh after your workout you know those are those

[00:07:21] [SPEAKER_00]: electrolytes that you need to try to replace and the other piece to that is is you know the

[00:07:26] [SPEAKER_00]: electrolyte supplement you need to be trying to put those back in through natural means right

[00:07:31] [SPEAKER_00]: through your diet and what you're eating nutritionally so getting good sources of lean uh lean

[00:07:36] [SPEAKER_00]: protein um you know all the things that come through eating um you know uh eating vegetables

[00:07:45] [SPEAKER_00]: and yeah yeah that's roots get exactly yeah all the mostly plant-based diet right yeah um so those

[00:07:51] [SPEAKER_00]: are all you know those are all the controllable areas I love the soft tissue thing I think that's

[00:07:56] [SPEAKER_00]: something that people don't do enough um and they don't address enough is how they feel soft

[00:08:02] [SPEAKER_00]: tissue you know what they're doing soft tissue wise lower body upper body um I see a lot of you

[00:08:07] [SPEAKER_00]: know especially people that are active at the gym you know they may be foam rolling but maybe

[00:08:11] [SPEAKER_00]: they're only foam rolling their lower body or they're only um using the soft squishy white roller

[00:08:16] [SPEAKER_00]: and you know just going through the motions and not necessarily knowing what they should feel when

[00:08:20] [SPEAKER_00]: they foam roll I love you know it should be a hurt so good type of feeling right so like that uh

[00:08:27] [SPEAKER_00]: it definitely does too thick kind of feeling and start light I think this is the other the

[00:08:33] [SPEAKER_00]: other area I hear a lot is with the foam rolling in in particular is oh it's uncomfortable it

[00:08:39] [SPEAKER_00]: hurts all right well that that I do want it to be a little uncomfortable right but the other piece to

[00:08:46] [SPEAKER_00]: that is you're fighting your neural neurologic system right you're fighting your brain to try to get

[00:08:51] [SPEAKER_00]: your brain is what controls the um the tension on that muscle so if you're actively rolling

[00:08:58] [SPEAKER_00]: through it on your own when you're really tense and tight and it's really uncomfortable

[00:09:03] [SPEAKER_00]: then back off a little bit don't put as much pressure on there and and don't you know

[00:09:07] [SPEAKER_00]: ease your way into that pressure and ease your way into that depth and the lighter you go the deeper

[00:09:13] [SPEAKER_01]: you'll get you know when you were working on my um on my forearm I got some bicep tendonitis

[00:09:19] [SPEAKER_01]: it you you didn't push very hard in a certain spot and it hurt bad and then by the end once you

[00:09:26] [SPEAKER_01]: had worked a little bit you were putting a heck of a lot more pressure on it and there wasn't

[00:09:30] [SPEAKER_01]: wasn't nearly the amount of pain it wasn't any pain it's just like you could you could definitely

[00:09:35] [SPEAKER_01]: see in even five ten minutes of work how far that had come and it like even today feels so much

[00:09:43] [SPEAKER_01]: better I only continue with it and I think you had mentioned to me um lacrosse ball or softball

[00:09:49] [SPEAKER_01]: depending on the the body part to really pinpoint where you're hitting that's made a huge difference

[00:09:55] [SPEAKER_01]: and I honestly like the lacrosse ball on my legs way more than a foam roller because I can

[00:10:00] [SPEAKER_01]: I can really narrow down exactly the point that I'm hitting um and it's it's firm too so you

[00:10:06] [SPEAKER_01]: definitely feel it after a time but it obviously you know you have to work into it and um vary the

[00:10:13] [SPEAKER_01]: amount of weight weight and pressure you're putting on it and kind of build it up over time

[00:10:17] [SPEAKER_00]: well and you're trying to affect the you're trying to change the quality of that tissue

[00:10:22] [SPEAKER_00]: right you're trying to improve the quality of the tissue and um you're also like in this is where

[00:10:29] [SPEAKER_00]: it's a difference between your you working on it versus me working on it right when you're working

[00:10:35] [SPEAKER_00]: on it it's it's your neurologic system working on your own neurologic system right so yeah you're

[00:10:40] [SPEAKER_00]: trying to trick trick your brain into saying hey this we're trying to get it to let go but

[00:10:44] [SPEAKER_00]: when I'm doing it it's a it's an external stimulus right so um I'm able to get to a

[00:10:51] [SPEAKER_00]: little bit of a deeper depth maybe or I'm able to get you to a little bit more of a relaxed

[00:10:55] [SPEAKER_00]: state versus um versus what you're able to do when you work through it you're you're more than likely

[00:11:03] [SPEAKER_00]: still engaging that muscle to a certain degree and you're not able to relax as much right so it's

[00:11:08] [SPEAKER_00]: but that doesn't mean you couldn't be doing it right because there's so many different benefits to

[00:11:13] [SPEAKER_00]: that self soft tissue work right there's some neurologic benefits you're you're creating

[00:11:17] [SPEAKER_00]: that connection between your brain and the muscle you're creating uh blood flow to the area you're

[00:11:22] [SPEAKER_00]: getting some heat and some warmth to that area so you're warming up that muscle tissue so I love it

[00:11:27] [SPEAKER_00]: for free activity it's great for post workouts where um you're going to create that flushing

[00:11:34] [SPEAKER_00]: mechanism right again talking about that blood flow especially after you've had a hard workout

[00:11:38] [SPEAKER_00]: or any kind of workout where that muscle is um breaking down energy and creating that lactic

[00:11:44] [SPEAKER_00]: acid right um it's not to get too deep into the exercise physiology of things but um you have

[00:11:51] [SPEAKER_00]: this cycle of uh it's called preps cycle right where the uh your your energy is broken down and it

[00:11:58] [SPEAKER_00]: creates that it's the muscle to be able to uh to do its job right so when you use that energy

[00:12:05] [SPEAKER_00]: it breaks down into um you know it goes from ATP to ADP not to get too too into it but uh

[00:12:13] [SPEAKER_01]: it basically yeah just working up some images to see if I could pop something up and

[00:12:17] [SPEAKER_00]: it's so confusing yeah it's not even again not to try to get too too deep into it but that is what

[00:12:23] [SPEAKER_00]: creates that lactic acid so when you have a real heavy workout or even if you're not you know you

[00:12:28] [SPEAKER_00]: just not used to doing something say for me it's like my first golf round of the year I'll go out

[00:12:33] [SPEAKER_00]: and play and then like my ribs and my sides and my abs maybe because I haven't done that movement

[00:12:38] [SPEAKER_00]: for you know eight you know eight nine months something like that and then you you feel

[00:12:44] [SPEAKER_00]: that soreness because you don't you're not used to using those muscles and that muscle breaking down

[00:12:49] [SPEAKER_00]: that energy like that and that soreness may last for you know one two three days well now what can we do

[00:12:56] [SPEAKER_00]: to try to mitigate some of that soreness right so that's where again the soft tissue stuff working

[00:13:01] [SPEAKER_00]: on your recovery um you know the big thing the big things now there's a lot of uh trendy not

[00:13:08] [SPEAKER_00]: trendy but um you know more more tight you know the the cold plunges or the uh yeah I was gonna ask

[00:13:16] [SPEAKER_01]: you about that um because a lot of people will will talk to me about it when do you use heat and when

[00:13:22] [SPEAKER_01]: do you use ice like because both can be beneficial which yeah and when it comes to muscular stuff

[00:13:27] [SPEAKER_00]: I'm a huge proponent for in this all depends on scenario right so if you have an inflection

[00:13:33] [SPEAKER_00]: inflammation or you've got an injury or anything like that consult somebody that you know that has

[00:13:38] [SPEAKER_00]: a little bit more of a higher knowledge or um can rule out certain injuries and stuff like yeah big

[00:13:44] [SPEAKER_00]: thing is like for muscle muscles especially pre activity huge proponents for heat um throwing

[00:13:50] [SPEAKER_00]: warmth on it getting it to loosen up and get some blood flow to the area um and then the the

[00:13:57] [SPEAKER_00]: cold I always tell people cold afterward um you know the big thing with you know you can use contrast

[00:14:04] [SPEAKER_00]: baths which are hot to cold which creates a muscle pump right like so uh it's like a natural

[00:14:10] [SPEAKER_00]: pump because you get in the heat it it vasodilates so it opens up your um your blood vessels and then

[00:14:19] [SPEAKER_00]: you hop in the cold and then it constricts your blood vessels and you get back in the hot and

[00:14:23] [SPEAKER_00]: it opens it up so it creates this pump to try to get that that blood to circulate to try to get some

[00:14:29] [SPEAKER_00]: of that flush out some of that lactic acid um you know when your real sore hop on a foam roller is

[00:14:35] [SPEAKER_00]: going to be real tough so again just start a little bit lighter um you can always get I do like the

[00:14:42] [SPEAKER_00]: the thera guns or the uh the therapy guns like the hypervolts or even the thera guns or whatever

[00:14:48] [SPEAKER_01]: knock off so you're using them but yeah I honestly knock off for 40 bucks on amazon to get one of those

[00:14:53] [SPEAKER_01]: thera guns it it you don't have to spend 300 bucks on them you can get them for a little cheaper but

[00:14:58] [SPEAKER_00]: they help they definitely help and but I always tell people like it should be a supplement to the

[00:15:03] [SPEAKER_00]: rolling versus uh versus a replacement right because that that uh percussion gun is just kind

[00:15:09] [SPEAKER_00]: of beating that tissue up versus a roller where it's softening and lengthening out

[00:15:13] [SPEAKER_00]: because your muscle works through a pump right you're uh uh contract relax so it's

[00:15:18] [SPEAKER_00]: always contracting always relaxing so trying to and then over thousands and thousands and thousands

[00:15:23] [SPEAKER_00]: of contractions or action relaxes it starts to tighten up and stiffen up and you're really

[00:15:29] [SPEAKER_00]: trying to get it to lengthen back out and get to know that it can get to that full range of motion

[00:15:34] [SPEAKER_00]: and that full muscular range of motion so you're not maybe instead of 60 to 70 uh percent efficiency

[00:15:40] [SPEAKER_00]: coming out of your muscle you can get closer to 90 or 100 percent and then it starts to actually be

[00:15:46] [SPEAKER_00]: able to take on some of the some of the load too so um those are those are big aspects for me of

[00:15:52] [SPEAKER_00]: of working on yourself recovery your must you know your muscular recovery and then systemic recovery

[00:15:59] [SPEAKER_00]: is again a lot of the stuff that we've talked about previous to this the nutrition hydration

[00:16:05] [SPEAKER_00]: sleep is the biggest one you know you talk about um when your muscles do the most amount of recovery

[00:16:12] [SPEAKER_00]: or repairing um it comes during your sleep right and I think the piece to this is recovery is

[00:16:22] [SPEAKER_00]: your your body's response to the trauma right and I think trauma is a word like stress where

[00:16:29] [SPEAKER_00]: it kind of gets a bad rap right there's good stress and there's bad stress the same thing with

[00:16:34] [SPEAKER_00]: trauma there's good trauma there's bad trauma um obviously a significant or a sudden impact injury

[00:16:41] [SPEAKER_00]: or any type of pathological injury that's a bad trauma right but you look at strength training

[00:16:49] [SPEAKER_00]: resistance training well you're traumatizing the muscles still right we talked about this in our

[00:16:54] [SPEAKER_00]: in our um in our episode a few a few episodes ago for the resistance training where that muscle

[00:17:01] [SPEAKER_00]: breaks down by tearing the muscle and then the protein builds that the protein synthesizes back

[00:17:06] [SPEAKER_00]: into it and helps to build that muscle a lot of that happens during your sleep right so

[00:17:11] [SPEAKER_00]: most of that happens during your sleep so that's where you know making sure that you're

[00:17:16] [SPEAKER_00]: checking all of those boxes is is very important to uh to making sure that you

[00:17:23] [SPEAKER_00]: feel as good as you can but also this leads into the next topic of making sure that you

[00:17:29] [SPEAKER_00]: can try to prevent your injury or try to prevent injury right and try to prevent

[00:17:33] [SPEAKER_00]: you know in an injury doesn't have to be sudden impact like we were talking about it could be

[00:17:38] [SPEAKER_00]: something like you were dealing with right like a tendonitis you had Achilles tendonitis

[00:17:42] [SPEAKER_00]: over time gets worse worse and worse and and what were what were you doing

[00:17:47] [SPEAKER_00]: in once we worked through it right you weren't doing a lot of the things that we know I would

[00:17:53] [SPEAKER_01]: stretch it I would walk and I'd stretch and I and that was it but once I started um putting

[00:18:00] [SPEAKER_01]: heat on it I would do the the self tissue the self the self soft tissue stuff I would use the

[00:18:07] [SPEAKER_01]: lacrosse ball I would do all that stuff then I'd hit it with the Theragon and I'd spend

[00:18:11] [SPEAKER_01]: 20 minutes when I got to the gym and it it feels a lot better I mean it's not 100% yet but it was

[00:18:18] [SPEAKER_01]: probably like 30 40% and now it's close to that 80 85 range okay and that's

[00:18:25] [SPEAKER_01]: sorry go ahead no no I was gonna I was gonna ask you about I'm gonna be like Tom Brady who

[00:18:30] [SPEAKER_01]: was able to play well into his 40s and to be honest I feel like he could probably suit up today

[00:18:37] [SPEAKER_01]: and still do a great job um is this all based on his work that he would do with injury prevention

[00:18:44] [SPEAKER_00]: something like that you look at his consistency and that is the number one right is the for him it's

[00:18:51] [SPEAKER_00]: and and it's funny because you talk about like how he

[00:18:56] [SPEAKER_00]: start you know how he started versus where he is now right and when he he talks about

[00:19:02] [SPEAKER_00]: where he was in 2007 2008 like right after he had that ECL surgery and even before that he was

[00:19:11] [SPEAKER_00]: you know he talks about an injury that I think it was a groin injury that he had

[00:19:14] [SPEAKER_00]: where he was or his groin or elbow I can't remember which one it was but it was it was

[00:19:20] [SPEAKER_00]: he was like borderline on on like gonna have surgery right and then it it turned into he

[00:19:26] [SPEAKER_00]: he found the method of being able to address the soft tissue but then also systemically try to cut

[00:19:33] [SPEAKER_00]: down on some of his uh some of his um habits right his his nutritional habits and all that kind of

[00:19:41] [SPEAKER_01]: stuff and his nutrition is well known to be super super dialed in and a little crazy at times but

[00:19:48] [SPEAKER_00]: it it seemed to work you know I don't necessarily think that that is reinventing the wheel right

[00:19:54] [SPEAKER_00]: I think it's just it's just um putting everything under the same umbrella and having a multifactored

[00:20:01] [SPEAKER_00]: approach to recovery into injury prevention right and it's never gonna be I think people want a magic

[00:20:06] [SPEAKER_00]: pill right people just want to take the take take something that's going to make everything

[00:20:11] [SPEAKER_00]: feel better and then that's just not how things work you have to be an active participant in your

[00:20:15] [SPEAKER_00]: wellness to be able to get to get to where you want to be and see the results you want to be

[00:20:21] [SPEAKER_00]: and also long term try to prevent as much injury as much pain in in discomfort as you possibly can

[00:20:30] [SPEAKER_01]: I think one thing sorry uh and then sorry don't forget your point but I think one thing people

[00:20:35] [SPEAKER_01]: really focus on is I don't want this injury or I don't want this sort of thing and they don't

[00:20:43] [SPEAKER_01]: take the time to learn all the steps that are involved in overcoming whatever it happens to be

[00:20:50] [SPEAKER_01]: and and you look at somebody who wants to lose weight they're like all right I need to cut this

[00:20:54] [SPEAKER_01]: many calories and then I'll be good but if you understand the why and how it all works

[00:21:00] [SPEAKER_01]: it it gives you that knowledge so when life changes and things are different

[00:21:05] [SPEAKER_01]: you can adjust what you're doing to still maintain that that path that you're on

[00:21:10] [SPEAKER_01]: and I think that's huge is getting the the knowledge and the understanding on

[00:21:15] [SPEAKER_00]: why this all works you nailed it the knowledge right and and this is for me as as a clinician

[00:21:21] [SPEAKER_00]: as an athletic trainer um and even just as sometimes as a friend right it's my knowledge

[00:21:27] [SPEAKER_00]: of the human body yeah I have all of that knowledge but it's your body too and this is what I tell

[00:21:33] [SPEAKER_00]: people is like you need to people should have a general understanding right and you should

[00:21:38] [SPEAKER_00]: have a general idea of how your body works and what what necessarily is the problem and

[00:21:45] [SPEAKER_00]: what you're what you might be dealing with and I think even just having a general knowledge of

[00:21:51] [SPEAKER_00]: muscles and bones and you know you don't have to know every single bone in your body or every

[00:21:56] [SPEAKER_00]: single muscle in your body but having a general idea of what's where and what's what in um

[00:22:02] [SPEAKER_00]: you know how to use it I think that's the biggest thing is you look at in we have a saying as clinicians

[00:22:08] [SPEAKER_00]: is some people are just motor morons right they just they don't know how to use their body they

[00:22:13] [SPEAKER_00]: don't they're not interconnected to how they move right so um and that's you you see it and this

[00:22:20] [SPEAKER_00]: is where you get outside the athletic population you get into like a general population and

[00:22:26] [SPEAKER_00]: just because you're like that doesn't and this goes back to our mindset piece of

[00:22:29] [SPEAKER_00]: just because you're like that and you move like that doesn't mean you can't change that in

[00:22:34] [SPEAKER_00]: your brains look at computer and you can program it however or you you can try to program it how

[00:22:42] [SPEAKER_00]: or or work on programming it to a certain certain movement pattern and changing movement

[00:22:47] [SPEAKER_00]: patterns and it doesn't happen overnight and again that's what people the problem that

[00:22:52] [SPEAKER_00]: people will face the most is the results come in over time they don't come in a week or two weeks

[00:23:01] [SPEAKER_00]: they they they take time they take repetition they take days months years to even try to perfect

[00:23:10] [SPEAKER_00]: and you look I look at some of the the most elite athletes that I've ever worked with

[00:23:14] [SPEAKER_00]: and they all have asymmetries we all have asymmetries in our body and that's what

[00:23:19] [SPEAKER_00]: we're trying to chase is symmetry left to right front to back top to bottom you want the muscles

[00:23:25] [SPEAKER_00]: to be working in unison together as a unit versus certain muscles are doing all of the work certain

[00:23:31] [SPEAKER_00]: muscles are fighting that and creating worse issues for those muscles that are trying to work through

[00:23:37] [SPEAKER_00]: it and then that's how you get into a um you know a cycle that leads to injury leads to um

[00:23:44] [SPEAKER_00]: imbalance and then over time you know and this is where like people with in you know you talk

[00:23:50] [SPEAKER_00]: about soft tissue injuries or you talk about um you know tendonitis or even like uh you know

[00:23:57] [SPEAKER_00]: I work a lot with like um I've worked a lot with with lower back injuries um you know

[00:24:04] [SPEAKER_00]: disc problems things like that yes they can come from sudden impact movements and you know you

[00:24:10] [SPEAKER_00]: bend over and you lifting correctly but a lot of the times that's the straw that broke the camel's back

[00:24:15] [SPEAKER_00]: it's the fact that you've done that movement you know a thousand times like that and then you've

[00:24:21] [SPEAKER_00]: just increased the load a little bit and then it goes right so that's where I think the biggest

[00:24:27] [SPEAKER_00]: thing is is knowing in for me it's it's fine you're never gonna I have I have movement

[00:24:35] [SPEAKER_00]: and balances I have my own problems and sometimes I can't see them like I'm a professional and I

[00:24:40] [SPEAKER_00]: I could look at anybody else's movement and be like ah this is your problem but sometimes I can't

[00:24:46] [SPEAKER_00]: I can't address my own issues because I can't see it like somebody else can see it so try to find

[00:24:51] [SPEAKER_00]: somebody that you trust is knowledgeable in um the human anatomy and you know whether it's a

[00:24:57] [SPEAKER_00]: physical therapist and athletic trainer or chiropractor like there are plenty of professionals

[00:25:03] [SPEAKER_00]: out there that are willing to help that have the knowledge that know what is right and what is wrong

[00:25:10] [SPEAKER_00]: and investing in your body is is one of the most important things you can do

[00:25:16] [SPEAKER_01]: there was um there was a guy I was working with and he was walking in front of me and you could

[00:25:22] [SPEAKER_01]: see his ankles or his feet kind of roll in and I'm like do you have ankle pain he's like yeah

[00:25:28] [SPEAKER_01]: I'm like how about knee pain he's like yeah and it because those feet were just so in that I'm like

[00:25:34] [SPEAKER_01]: have you ever worn orthotics anything like that I mean you can get them not they're not that expensive

[00:25:39] [SPEAKER_01]: off off Amazon and it just straightens those feet out and then it helps realign everything else

[00:25:45] [SPEAKER_01]: coming up so a lot of times the issue a knee pain doesn't necessarily come because there's

[00:25:50] [SPEAKER_01]: some imbalance in the knee or something wrong with the knee it could be you're carrying

[00:25:54] [SPEAKER_01]: too much weight on top or your hips are out of place or your ankle something like that

[00:25:58] [SPEAKER_01]: and then your knee has to try to adjust to that and then that causes causes pain elsewhere so

[00:26:04] [SPEAKER_01]: like you said you need to sometimes have somebody else take a peek and see what's going on with

[00:26:08] [SPEAKER_01]: you and why the why those issues are are happening and I think the other piece to that

[00:26:13] [SPEAKER_00]: is is investing like I said invest your money your time into into making yourself feel better

[00:26:20] [SPEAKER_00]: and if you don't put the time and effort into your wellness then you're going to be forced

[00:26:26] [SPEAKER_00]: to put the time and effort into your illness right and I think that's a that's an old adage

[00:26:31] [SPEAKER_00]: right or a pretty common saying of if you don't if you don't put you know make time for your

[00:26:35] [SPEAKER_00]: wellness you're gonna make time for your illness and I had a former client that her biggest

[00:26:41] [SPEAKER_00]: saying was shout out Carolina I don't know if you're ever going to see this but uh

[00:26:45] [SPEAKER_00]: her old adage was your health is your wealth right so um you know if if you make time for your

[00:26:52] [SPEAKER_00]: your your health now and for me and you like we're a little bit younger but once you start getting into

[00:26:57] [SPEAKER_00]: 60 your 50s 60 70s you're gonna it's an aggregate effect so if you don't start doing it early

[00:27:04] [SPEAKER_00]: yeah you can do it later on you're gonna see a benefit but prolonged over time you're gonna

[00:27:09] [SPEAKER_00]: see an even bigger benefit towards the back end the back nine right that's where you're

[00:27:14] [SPEAKER_01]: gonna really see the big difference and uh in that with that thought a lot of people are like

[00:27:18] [SPEAKER_01]: yeah it's too late but think of how quickly the years go by and in five years you know

[00:27:24] [SPEAKER_01]: you blink and five years have gone by and in the future you're gonna thank yourself starting

[00:27:28] [SPEAKER_01]: today it's better to start when you're younger but sometimes you know regardless of how old you

[00:27:34] [SPEAKER_01]: are start today don't wait till tomorrow don't wait till Monday don't say oh after the new

[00:27:38] [SPEAKER_01]: year any of that stuff like fix it now start now and you will be thanking yourself in a couple weeks

[00:27:45] [SPEAKER_01]: couple months and then on the years going by because you're just able to appreciate so much more life

[00:27:52] [SPEAKER_01]: um if you're willing to take the time to do it and don't ignore how you feel either i think

[00:27:57] [SPEAKER_00]: that's another thing i think is like people ignore what they're feeling and then over time it

[00:28:02] [SPEAKER_00]: starts to creep up on you a little bit more like think of your bicep injury right or your bicep

[00:28:06] [SPEAKER_00]: tendonitis is like initially it's just a little sore and it's not too bad and then over time it's like

[00:28:12] [SPEAKER_00]: all right now i feel it when i'm opening doors i feel it when i'm pouring my coffee in the morning

[00:28:16] [SPEAKER_00]: like you start to feel it with everything right and then um and then it starts to it's not just

[00:28:21] [SPEAKER_00]: affecting you how you lift or how you're moved or your exercise or anything like that it's affecting

[00:28:26] [SPEAKER_00]: you in your day-to-day life right and that's and then it starts to affect your your mental

[00:28:31] [SPEAKER_01]: wellness right and then it's yeah it starts to creep in on you that changes quick you're like oh

[00:28:36] [SPEAKER_00]: again again i yeah you definitely get frustrated it's hard to it's hard to be have a great outlook

[00:28:44] [SPEAKER_00]: or feel happy if you're not feeling 100 percent if you're if you're paying all the time you know

[00:28:49] [SPEAKER_01]: it's it's a it's a hard uh the hard line there it is it is so if you if you were to sum up

[00:28:57] [SPEAKER_01]: the most important things with the recovery and injury prevention and i'm i know i'm just putting

[00:29:03] [SPEAKER_01]: you on the spot here but what would you just to wrap this up what would you what would you say that

[00:29:07] [SPEAKER_00]: would be the biggest thing is being an active participant in it right like you can't expect

[00:29:12] [SPEAKER_00]: somebody else to do the work for you um and again that's something i think i see sometimes

[00:29:16] [SPEAKER_00]: with with some of the people that i've worked with is they want me to do it for them right

[00:29:20] [SPEAKER_00]: and again i've i've got a lot of as a clinician you're going to have those people that come in

[00:29:27] [SPEAKER_00]: and they're like ah well you know i felt great when i was leaving here but then you come back and

[00:29:31] [SPEAKER_00]: you know they haven't done any of the things that you tell them and they just want you to

[00:29:34] [SPEAKER_00]: put them back to where they were when they left last time and yeah i can i can get you feeling

[00:29:40] [SPEAKER_00]: maybe 50 60 70 better in you know a treatment session but beyond that you have to put the

[00:29:48] [SPEAKER_00]: work in it's the other 23 hours of the day that are really going to make the difference

[00:29:51] [SPEAKER_00]: and the other six days of the week right and that's where they're not going to see you every day so if

[00:29:56] [SPEAKER_01]: it's once a week for an hour like you're right you're right that's huge and even when i was

[00:30:02] [SPEAKER_00]: seeing kids every day you know at the collegiate level you i was able to work with my athletes

[00:30:05] [SPEAKER_00]: every day but i wasn't going to put all the work in for them and you have to make them

[00:30:09] [SPEAKER_00]: make them responsible for their own wellness and and again that's that's hard in the collegiate

[00:30:15] [SPEAKER_00]: setting it was hard because you can see them every day if you need to and that's they used to tell

[00:30:20] [SPEAKER_00]: kids like i i shouldn't see you every day unless you're post surgical or you're dealing with a

[00:30:25] [SPEAKER_00]: super you know a very acute injury that's when i would be seeing people pretty much on a daily

[00:30:31] [SPEAKER_00]: basis but outside of that even the chronic stuff the tendonitis and all that other stuff

[00:30:35] [SPEAKER_00]: it's more about what you put in in your own time than what you do with that you know

[00:30:39] [SPEAKER_00]: half hour hour you do with whoever you're working with you know yeah but the biggest thing

[00:30:45] [SPEAKER_00]: so the biggest takeaway is you need to be an active participant in your recovery

[00:30:50] [SPEAKER_00]: in your injury prevention to see the results that you really want to see

[00:30:54] [SPEAKER_01]: all right um as i mentioned in previous episodes if you want to get in touch with us

[00:30:59] [SPEAKER_01]: healthmovement.us is the website we're going to add in a couple sections here

[00:31:05] [SPEAKER_01]: where if you have any um anything that that have happened fitness confessional

[00:31:10] [SPEAKER_01]: something like that that you've experienced maybe anything that you've done that maybe

[00:31:14] [SPEAKER_01]: you're a little bit of a bonehead or something stupid you want to share with us we can share those

[00:31:18] [SPEAKER_01]: completely anonymously or you can throw your name on it if you want um also if you have any

[00:31:24] [SPEAKER_01]: questions you want answered on the show happy to do that as well and if you're looking for

[00:31:30] [SPEAKER_01]: coaching or any help like that there's there's a form on the website healthmovement.us you

[00:31:34] [SPEAKER_01]: can hit up but i thought i would um i would hop on the first fitness confessional here and

[00:31:40] [SPEAKER_01]: share myself being a being a moron and kind of a jerk i felt bad about this but uh when i first uh

[00:31:48] [SPEAKER_01]: during the the earlier part of my lifting career when i was really getting a sense of all this stuff

[00:31:53] [SPEAKER_01]: i was at the gym and there's this couple that would show up all the time and they're both

[00:31:58] [SPEAKER_01]: strong as can be i mean the guy would rep 225 275 315 on the incline bench

[00:32:05] [SPEAKER_01]: and it effortlessly um and i had read some stuff on front squats so i'm like i mean give these a shot

[00:32:11] [SPEAKER_01]: and when i'm doing them i i have my arms crossed i'm holding the bar but the bar is going across

[00:32:17] [SPEAKER_01]: my arms and i'm holding it up with with with my arms and i didn't have a lot on there i think

[00:32:23] [SPEAKER_01]: it was 135 pounds but holding that up on your arms and trying to do squats i realized pretty

[00:32:29] [SPEAKER_01]: quickly i wasn't doing something right so i went over and i asked the guy i'm like hey do you do front

[00:32:34] [SPEAKER_01]: squat like i'm doing something wrong with my technique and he was like yeah no i don't really

[00:32:40] [SPEAKER_01]: at all so he couldn't help me i'm like all right i walked back away and then a minute later the

[00:32:46] [SPEAKER_01]: girl who's working out with him all the time comes over and she goes i can help you with that

[00:32:51] [SPEAKER_01]: and i was like oh i'm like i felt like such a jerk because i i assumed that the guy knew and i

[00:32:58] [SPEAKER_01]: didn't even bother asking her she obviously was a was a fanatic going to the gym and knew what she

[00:33:04] [SPEAKER_01]: was talking about but i just i dismissed her and i still to this day feel like a jerk because she

[00:33:10] [SPEAKER_01]: knew a heck of a lot more than the two of us did she is a basketball coach and did a lot with

[00:33:15] [SPEAKER_01]: the strength and conditioning with the girls and she immediately showed me the right form

[00:33:19] [SPEAKER_01]: and it was easy after that you know the bars up on your shoulders and your arms are just

[00:33:24] [SPEAKER_01]: kind of supporting and balancing it there but the weight's going on your shoulders so

[00:33:28] [SPEAKER_01]: i definitely felt like a jerk after that one there i don't know so if anybody else has anything

[00:33:33] [SPEAKER_01]: they want to share at some point in time you can hop on the website health movement dot us and share

[00:33:38] [SPEAKER_01]: share some of your uh moronic moments if you want um another section we want to add in

[00:33:45] [SPEAKER_01]: and these won't be every week but we can cycle through it as a take it or leave it section

[00:33:48] [SPEAKER_01]: where we throw out a topic or an idea and we either take it or we leave it talk through it quickly

[00:33:54] [SPEAKER_01]: maybe take 30 seconds 45 seconds and kind of rapid fire through this so uh first thing tim group

[00:34:01] [SPEAKER_01]: fitness what are your thoughts on that take it or leave it i'm gonna i'm gonna take it i think

[00:34:07] [SPEAKER_00]: the biggest thing is um for people sometimes is is that camaraderie and there's a good energy to

[00:34:13] [SPEAKER_00]: those fitness classes right um talking in there's it's a pretty broad spectrum whether it's spin or

[00:34:19] [SPEAKER_00]: um you know those yoga classes or even if you're in a crossfit gym or something like that

[00:34:24] [SPEAKER_00]: i think there's a good amount of community to that and it helps to build a community to

[00:34:29] [SPEAKER_00]: to make it um make it a little easier for people to to to be able to show up and be there

[00:34:37] [SPEAKER_00]: and it also keeps you accountable a little bit too i think when you start going to those

[00:34:40] [SPEAKER_00]: community things and then you go to those group fitness classes and then you start you miss a

[00:34:45] [SPEAKER_00]: miss a day or you miss a week people start calling you out and be like hey where were you

[00:34:49] [SPEAKER_00]: you know what i mean yeah exactly i think i think there's a good community there and there's uh

[00:34:53] [SPEAKER_00]: you know there's a big uh a big a big benefit to that i'm gonna i'm gonna take it with one

[00:35:00] [SPEAKER_01]: one small caveat is um it's gotta depend on a a the instructor um has to be good um but my my only

[00:35:11] [SPEAKER_01]: concern with the group fitness is when people start to overdo it which um you don't see as much in

[00:35:16] [SPEAKER_01]: like a spin class or yoga class because um the weight that you're using there is not really

[00:35:21] [SPEAKER_01]: gonna cause too much injury but if once you get into a crossfit class or a group class

[00:35:27] [SPEAKER_01]: it's got a lot of weight to it if you're doing that every day um and you're not giving your body

[00:35:32] [SPEAKER_01]: time to recover that's when injuries happen and if you've got an instructor with 20 people in a class

[00:35:38] [SPEAKER_01]: they're not really able to give you that individualized attention so if you're dealing with an injury

[00:35:45] [SPEAKER_01]: shoulder issue something like that and you try to fight through it in a crossfit class that's

[00:35:49] [SPEAKER_01]: that's gonna just lead to more injury so i think 95 percent of the time i'll take it

[00:35:54] [SPEAKER_01]: because it gets people in there it gets people moving but you just have to be careful um with

[00:35:59] [SPEAKER_00]: that that's where the biggest the biggest thing as you mentioned is is the coach to client ratio

[00:36:04] [SPEAKER_00]: right i think that's a big a big thing so like you said if you got 20 20 clients and then one

[00:36:09] [SPEAKER_00]: coach in there you're not going to get much form correction or you're not going to get much uh

[00:36:13] [SPEAKER_00]: much instruction per person that you would out of you know say a 10 to 1 there a 5 to 1 type

[00:36:20] [SPEAKER_00]: ratio right so the ratio is important and i i i do think that it's uh that's definitely a

[00:36:26] [SPEAKER_01]: the good caveat something like a spin class or something you know that you could do with a different

[00:36:32] [SPEAKER_01]: ratio um not saying that's an easy workout because that'll that'll kill you um but you're not going

[00:36:37] [SPEAKER_01]: to get as injured and in you can dial it back if you need to based on based on where you are

[00:36:42] [SPEAKER_01]: um all right next one take your leave it cheap meals how do you feel on that on those

[00:36:50] [SPEAKER_00]: i'm gonna i'm gonna leave it i think yeah it's uh it's again we talk more about consistently

[00:36:56] [SPEAKER_00]: consistency right so i think if you're you're following the 80 20 rule correctly you don't

[00:37:03] [SPEAKER_00]: necessarily need a one meal a week that you can point to right that you're saying uh this is

[00:37:08] [SPEAKER_00]: where i'm gonna i'm just gonna eat like an absolute animal and not worry about it right

[00:37:13] [SPEAKER_00]: and you look at somebody like doin the rock johnson and i what i look at his his cheap meals

[00:37:18] [SPEAKER_00]: and they're insane right so it's like yeah those those things are okay and it's you don't have to

[00:37:23] [SPEAKER_00]: wait to again it's you have if you look at it if you're eating three squares a day um and it depends

[00:37:30] [SPEAKER_00]: on what your dietary habits are like and you know whether you're eating you know three three bigger

[00:37:35] [SPEAKER_00]: meals a day or six smaller meals a day it doesn't really matter but as long as you're following

[00:37:40] [SPEAKER_00]: the 80 to 20 rule i think it's okay to step outside of that more than just a cheat meal type

[00:37:45] [SPEAKER_00]: of um you know scenario i think that cheat meal creates a little bit of a imbalance in in how people

[00:37:54] [SPEAKER_00]: will think and then it i think it also leaves the door open to fall off that wagon a little bit

[00:38:00] [SPEAKER_01]: more so i'm i'm gonna leave that yeah i'll leave it too and if you're in that 80 80 85 percent um

[00:38:08] [SPEAKER_01]: you can have some food that might not be the healthiest stuff in the world um but it the once a week

[00:38:17] [SPEAKER_01]: where you're eating like an absolute jerk um and if it if it extends from like lunch and to dinner

[00:38:23] [SPEAKER_01]: to late night ordering pizza sticks or whatever it happens to be sometimes those can those can

[00:38:29] [SPEAKER_01]: go down a rocky road pretty quickly i think so i'm gonna leave it if you can follow the other

[00:38:35] [SPEAKER_01]: thing like as we say before you have a bowl of ice cream when you want or something like that if

[00:38:40] [SPEAKER_01]: that's something important to you but if you're if you're good 80 to 85 percent of the time i'd

[00:38:45] [SPEAKER_01]: i'd i'd i don't know i'd i'd leave it as well and that kind of leads us into the last one

[00:38:52] [SPEAKER_01]: is counting macros um and i'll jump on this one first i'm gonna take this 100 percent of the

[00:38:59] [SPEAKER_01]: time if if that doesn't trigger something in you because some people uh the the relationship with

[00:39:06] [SPEAKER_01]: food is a really tough one so any sort of counting anything is gonna is gonna be a trigger and then

[00:39:11] [SPEAKER_01]: then obviously leave it 100 but if you're able to do that even protein like if you just want to

[00:39:19] [SPEAKER_01]: focus on how much protein you're getting and you're just counting that macro and you're eating

[00:39:24] [SPEAKER_01]: clean the other ways like i think that's huge but if you're only getting 50 grams of protein a day

[00:39:30] [SPEAKER_01]: you're you're not giving yourself in your body the fuel that it needs um so i am gonna take that 100

[00:39:37] [SPEAKER_00]: percent i think the biggest thing and i'm gonna take it as well but again with the the kind of

[00:39:42] [SPEAKER_00]: aside that you're talking about is i think the biggest piece to it is you don't have to

[00:39:46] [SPEAKER_00]: necessarily count i think it's just an awareness right an awareness of what is a protein what's

[00:39:53] [SPEAKER_00]: a good fat what's a carb right and i think this is where people don't really understand that

[00:39:59] [SPEAKER_00]: carbs get a bad rap in my opinion anyways and i think it's you know you think of the pasta

[00:40:05] [SPEAKER_00]: and the bread and all those things but when i you know there are other great sources of carbohydrates

[00:40:09] [SPEAKER_00]: that that i think kind of go unknown or unnoticed and then you know you talk about like a sweet

[00:40:16] [SPEAKER_00]: potato or some some sort of vegetable that has those carbohydrates in it but then also have these

[00:40:22] [SPEAKER_00]: other micronutrients in it that that go by the wayside so i think the the macros are good but you

[00:40:29] [SPEAKER_00]: need to also focus on the micronutrients that come with eating lean meat or lean meat in

[00:40:35] [SPEAKER_00]: a balanced diverse vegetable source like those are all areas that you need to also focus on

[00:40:44] [SPEAKER_00]: and not forget about and i think that's a big piece to nutritional advice is don't just worry about

[00:40:50] [SPEAKER_00]: you do need to worry and be aware of the macros you also need to know about the micros and in that

[00:40:56] [SPEAKER_01]: how important those are as well. Perfect all right we have a couple questions to answer

[00:41:03] [SPEAKER_01]: i'm going to skip the first one on the show notes that we had and i'll just jump right into

[00:41:07] [SPEAKER_01]: the second one there um in this we kind of talked about a little bit but this is from jack

[00:41:11] [SPEAKER_01]: from arizona state university like to thank the sun devils for hopping on the show here with us

[00:41:17] [SPEAKER_01]: but how do i gain muscle and we've talked about this but jack is a sophomore there at arizona state

[00:41:25] [SPEAKER_01]: so his muscle development when you when you're 19 years old you just look at a weight and you

[00:41:31] [SPEAKER_01]: start building muscles so it's definitely easier at that point in time but the keys that we've

[00:41:37] [SPEAKER_01]: talked about building for building muscle is you need to be in a caloric surplus surplus excuse me

[00:41:43] [SPEAKER_01]: so you need to be taking on more calories than your body's burning and you need to hit

[00:41:48] [SPEAKER_01]: your protein levels uh you need to have i would aim for a gram of protein per per body pound of

[00:41:54] [SPEAKER_01]: body weight as we talked about um and you need sleep and you need proper programming you have

[00:42:00] [SPEAKER_01]: to be lifting right you need to be getting in that lower rep range as opposed to if you're

[00:42:05] [SPEAKER_01]: lifting 15 20 reps per set that's going to build muscle endurance more than muscle strength and

[00:42:12] [SPEAKER_01]: when you go from muscle strength that's when that muscle really breaks down and you're allowed to

[00:42:16] [SPEAKER_01]: build it back um so those things your rest are recovery getting enough protein and really fueling

[00:42:23] [SPEAKER_01]: the body uh the way that you need to or that those are the keys and it it's it's simple yep and

[00:42:30] [SPEAKER_00]: i think uh you know in in stick to the you know stick to the basics um your basic movements

[00:42:35] [SPEAKER_00]: your uh you know your deadlift your squat you know the i'm a big fan of of um of all those kind of

[00:42:43] [SPEAKER_00]: things i think the resistance training is important um and also diversifying your movement is important

[00:42:48] [SPEAKER_00]: to this kind of i kind of should have said that before and then the injury prevention uh

[00:42:53] [SPEAKER_00]: recovery aspect of things because that is important of you if you continuously move in the same

[00:43:01] [SPEAKER_00]: movement patterns all the time in the same movement planes and you don't diversify that movement

[00:43:05] [SPEAKER_00]: that's how you're going to start to put yourself at risk for breakdown injuries or things like that so

[00:43:11] [SPEAKER_00]: you know where of that stuff is is important too so um you know in in the muscle the muscle

[00:43:17] [SPEAKER_00]: stuff is is important you know is is uh is definitely a protein and all that stuff that you're

[00:43:22] [SPEAKER_01]: talking about is good so i i think just one quick point that's not really anything to do with

[00:43:26] [SPEAKER_01]: this question that you mentioned about mixing it up there there are a lot of things out there

[00:43:29] [SPEAKER_01]: like um there was the 100 push-up challenge where you do 100 push-ups a day for 30 days

[00:43:34] [SPEAKER_01]: which is great for exercise but all you're doing is building up your chest and you're not touching

[00:43:40] [SPEAKER_01]: your back or your biceps or anything like that so you need that muscle balance so if you're going

[00:43:44] [SPEAKER_01]: to hit your chest 100 times a day you better hit your back 100 times a day and probably more

[00:43:50] [SPEAKER_01]: if you're going to error on one side as opposed to the other with the way people are sitting

[00:43:54] [SPEAKER_01]: and they're hunched and your chest gets tight you got to work that back almost more than you

[00:43:59] [SPEAKER_00]: have to work your chest to try to counter that that goes back to that asymmetry symmetrical thing

[00:44:04] [SPEAKER_00]: that we're trying to chase right and that's what i'm saying left to right front to back

[00:44:08] [SPEAKER_00]: up and down like um those are those are all important to try to to try to make sure that

[00:44:13] [SPEAKER_00]: you're working on all of those muscle groups and and understanding that all of those muscle

[00:44:18] [SPEAKER_00]: groups and all of those things affect each other and um you know a lot of the times with aches

[00:44:23] [SPEAKER_00]: pains or or just pain in general people don't realize like especially muscular pain a lot of it's being

[00:44:30] [SPEAKER_00]: you know come you feel it in a specific area but some of that can be fed from other other portions

[00:44:37] [SPEAKER_00]: or other areas on your your body so just making sure that you have a better understanding of

[00:44:42] [SPEAKER_00]: of that and again that goes back to dealing talking with a professional and finding someone

[00:44:47] [SPEAKER_00]: that you know has a good knowledge in that stuff and can help you try to figure that out on your

[00:44:52] [SPEAKER_01]: road absolutely all right um once again any feedback any questions any comments uh health

[00:44:59] [SPEAKER_01]: movement dot us you can find us on there we're going to start having guests on with us uh pretty

[00:45:05] [SPEAKER_01]: soon which should be a lot of fun um so i guess if you're you're interested in being on the show

[00:45:10] [SPEAKER_01]: and i know that the line's going to be long with everybody that wants to jump on here uh

[00:45:15] [SPEAKER_01]: reach out to us we do have some some people in mind that we're going to be hitting up pretty

[00:45:19] [SPEAKER_01]: soon but we appreciate the heck out everybody taking the time to listen uh we know time is the

[00:45:25] [SPEAKER_01]: the most valuable thing that you have you could be spending it with countless other things and the

[00:45:30] [SPEAKER_01]: fact that you took the time with us we appreciate the heck out of you so thank you appreciate

[00:45:36] [SPEAKER_00]: everyone hopefully the production value starts to go up here a little bit too we'll get some

[00:45:39] [SPEAKER_01]: yeah we didn't have any extra videos to throw on this time maybe some maybe some music we had

[00:45:44] [SPEAKER_00]: we had a uh a suggestion you know some intro and outro music so hopefully we'll start to add some of

[00:45:50] [SPEAKER_01]: that stuff too so that's that's true and i think i figured out how to do it um and i know that the

[00:45:55] [SPEAKER_01]: fans are really enjoying this as you can tell we have no producer people so we're we're winging

[00:46:02] [SPEAKER_01]: it for it yeah there we go we can do that crowd roar awesome yeah so we'll figure it out as

[00:46:11] [SPEAKER_01]: we're going so thank you all for listening and have an awesome rest of your day