006 - Health Movement Podcast - 5 Fitness Myths - Mindset Hack - How Often to Train

[00:00:00] 10. How To Train, The Health Movement, Derek and Tim

[00:00:04] [SPEAKER_01]: Welcome everybody to another episode of the Health Movement Podcast. This is episode 6. We're going to be talking about 5 Myths in Fitness. I'm Derek. I'm a certified personal trainer as a two sport collegiate athlete and I've been an elementary school teacher for over 23 years.

[00:00:22] [SPEAKER_03]: My name's Tim. I'm a certified athletic trainer, national registered EMT.

[00:00:53] [SPEAKER_01]: My name is Tim

[00:00:55] [SPEAKER_01]: just started listening to the show, had a good conversation with him a few days ago and just

[00:01:01] [SPEAKER_01]: appreciate everything you're doing for us Brock. So here's to you buddy. All right. Number one,

[00:01:06] [SPEAKER_01]: top five fitness myth. cardio is the best way to lose weight. What do you think about that Timmy?

[00:01:13] [SPEAKER_03]: I mean, I think the thing that gets lost is the resistance training, right? You know,

[00:01:19] [SPEAKER_03]: people think that weightlifting and resistance training, strictly build muscle, right? And I think

[00:01:28] [SPEAKER_03]: that's something where, and yeah, cardio is a decent way to lose weight, right? Especially if

[00:01:34] [SPEAKER_03]: you're doing low intensity tracking your heart rate, all that kind of stuff. And I think that's

[00:01:38] [SPEAKER_03]: the biggest key, right? Is what were you at? Where's your heart rate sitting? Where are you

[00:01:44] [SPEAKER_03]: in that cycle of being able to burn the most amount of calories in that zone, right? And I think

[00:01:54] [SPEAKER_03]: that's an area where people think that strictly you have to strictly do cardio to be able to lose

[00:02:01] [SPEAKER_03]: weight. And I think that's something that not a lot of people understand isn't the case.

[00:02:08] [SPEAKER_01]: I know. I think a lot of people look at it too as a workout by workout comparison, where if you're

[00:02:14] [SPEAKER_01]: doing some high intensity aerobic exercise for 30 minutes, 45 an hour, you're going to burn more

[00:02:22] [SPEAKER_01]: calories in that instance when compared to a regular weight training session. But over time,

[00:02:30] [SPEAKER_01]: especially with the body recomposition, as you're building more muscle, your metabolism is going

[00:02:34] [SPEAKER_01]: to ramp up. So during a rested state, your body is going to be requiring more energy

[00:02:42] [SPEAKER_01]: to just maintain yourself from a day to day perspective. So in that regard, building that

[00:02:48] [SPEAKER_01]: muscle will help more long term in terms of losing fat and losing body weight. So I think

[00:02:56] [SPEAKER_01]: cardio is fine. It's good. You want aerobically to be healthy in terms of heart health and

[00:03:03] [SPEAKER_03]: all that stuff too. But I also think with the cardio rate, people think you got to go balls

[00:03:08] [SPEAKER_03]: to the wall and max effort and put all this effort into it. And that's not the case either.

[00:03:16] [SPEAKER_03]: Whether you hop on a treadmill and run at 10, I think you're better off putting on three and

[00:03:22] [SPEAKER_03]: a half on a little bit of an incline and keeping your heart rate in that 120, 130 zone and not

[00:03:28] [SPEAKER_03]: really ramping up to that max heart rate or even like 85, then your heart rate. So you want to

[00:03:35] [SPEAKER_03]: find that sweet spot of where your heart rate is and try to maintain that over a steady state.

[00:03:42] [SPEAKER_03]: And that steady state cardio is going to be more productive for you in that case than

[00:03:48] [SPEAKER_03]: getting on and ripping 20 minutes of as fast as you possibly can. I think that's where people

[00:03:56] [SPEAKER_01]: lose the forest through the trees all day. Yeah, I agree with that. And another thing too,

[00:04:03] [SPEAKER_01]: with those high intensity workouts, you're much more likely to get injured doing something like

[00:04:08] [SPEAKER_01]: that as opposed to a steady state activity that's going to be beneficial long term.

[00:04:15] [SPEAKER_01]: But also it's the if all you're doing is doing a half hour cardio each day and going hard

[00:04:21] [SPEAKER_01]: and then your sedentary the rest of the time, it's not going to have the benefit as an overall

[00:04:27] [SPEAKER_01]: active lifestyle where you're getting your steps in that you need. You're parking farther away from

[00:04:32] [SPEAKER_01]: the grocery store so you can get out and walk. You're taking the stairs instead of the elevator

[00:04:36] [SPEAKER_01]: like there are all these hacks that you can do that will add more movement to your life. So

[00:04:43] [SPEAKER_01]: in terms of cardio being the best overall way to lose weight, I would think it's a

[00:04:48] [SPEAKER_01]: combination of cardio as well as movement throughout the day and good resistance training

[00:04:54] [SPEAKER_03]: to build muscle. That's where I land on that one. Well, and I think that's a good segue into the

[00:05:01] [SPEAKER_03]: second one right into the listening weights makes you bulky right? That's our second myth here.

[00:05:06] [SPEAKER_01]: Myth number two, lifting weights makes you huge. What do you have to say about that? What do

[00:05:11] [SPEAKER_01]: you think about that? To be honest, I wish that was the case. You know, we're like,

[00:05:15] [SPEAKER_01]: I don't want to lift this heavy weight or me get too big. You know, I've been lifting weights for 20

[00:05:20] [SPEAKER_01]: years and I've never walked by your mirror and been like, Oh man, I'm too jacked. Like, I don't

[00:05:25] [SPEAKER_01]: want to look this big. But I get this question. I've gotten it from actually a few women lately.

[00:05:32] [SPEAKER_01]: And I'm not saying it's just women who are concerned about this, but it just happens to be

[00:05:37] [SPEAKER_01]: the one that I've spoken to where they're afraid to start lifting weights because they

[00:05:41] [SPEAKER_01]: don't want to get too bulky. This now the weights aren't going to get you bulky.

[00:05:46] [SPEAKER_01]: If you want to put on weight and put on mass, you have to be in a caloric surplus.

[00:05:51] [SPEAKER_01]: And it has to be over a decent amount of time. You're not going to put on 10 pounds of muscle

[00:05:56] [SPEAKER_01]: and gain a ton of weight in a month or two. I mean, a lot of people that's their goal

[00:06:01] [SPEAKER_01]: and they've been trying it for years and it hasn't happened yet. So lifting weights.

[00:06:07] [SPEAKER_01]: Yes, that can lead to adding muscle mass, but you also need to be fueling your body the right way.

[00:06:13] [SPEAKER_01]: And you also need to be getting the sleep you need in order to turn that, you know,

[00:06:17] [SPEAKER_01]: to repair that muscle and add muscle growth. And I think the other piece to that is doing

[00:06:22] [SPEAKER_03]: that functionally, right? And making sure that you're not creating any imbalance or creating

[00:06:28] [SPEAKER_03]: any anything that's going to put you in a spot where you have these asymmetries

[00:06:35] [SPEAKER_03]: or imbalances that are going to lead to aches and pains over time or chronic,

[00:06:39] [SPEAKER_03]: you know, chronic type of injury situations. Right? So I think the big thing is just making

[00:06:46] [SPEAKER_03]: sure that you're doing things correctly. You're staying balanced. The big thing with weight

[00:06:51] [SPEAKER_03]: lifting and just kind of resistance training in general is you want to make sure that

[00:06:57] [SPEAKER_03]: whatever routine you're doing is full body. You don't want to, you know, I think the days

[00:07:01] [SPEAKER_03]: you know, do chest day or back day or you want to, if you're moving and you're doing resistance

[00:07:06] [SPEAKER_03]: training, you should be doing a more universal full body movement type of training, not just,

[00:07:14] [SPEAKER_03]: you know, picking out certain certain muscle groups on a daily basis. I think you're doing

[00:07:19] [SPEAKER_03]: that kind of stuff. You should be, you should be trying to mix in, you know, some full

[00:07:23] [SPEAKER_03]: body movement in there too, and try to be a little bit more balanced with it.

[00:07:28] [SPEAKER_01]: Yeah, and I think that goes back to a lot of times we talk about what's your goal

[00:07:32] [SPEAKER_01]: at the end of the day. Why are you doing this? Unless you're in a bodybuilding competition

[00:07:39] [SPEAKER_01]: where your muscles are on display on the stage and you need to make sure that you've,

[00:07:44] [SPEAKER_01]: you know, since you've got that look symmetrical look where every muscle group is hit perfectly,

[00:07:52] [SPEAKER_01]: doing full body movements like you're saying, well get all the muscles that you need

[00:07:56] [SPEAKER_01]: and make a huge difference. And you know, if you notice, you know, your hamstrings are weak and

[00:08:02] [SPEAKER_01]: you need to do a little isolated work on the hamstrings like great, do that. But

[00:08:07] [SPEAKER_01]: full body movements like you're saying I think are the best in the long run anyway.

[00:08:11] [SPEAKER_03]: Squeeze those glutes. Squeeze those glutes. I think that's the,

[00:08:14] [SPEAKER_03]: you know, the one thing I see the most is people don't properly use the muscle groups

[00:08:19] [SPEAKER_03]: correctly and the glutes are one that, you know, it's one of the bigger muscles in

[00:08:23] [SPEAKER_03]: your body. Once you start to get fatigued or you start to get tired, your body, your brain tries to

[00:08:29] [SPEAKER_03]: it tries to conserve energy, right? So if how do you conserve energy the best you

[00:08:36] [SPEAKER_03]: you don't use a big muscle that's going to use a lot of energy, right? So that's,

[00:08:41] [SPEAKER_03]: that's, you know, one of the things that leads to muscle overuse, you know,

[00:08:46] [SPEAKER_03]: not using your glutes can lead to back pain and, and, you know, overuse your hamstring and

[00:08:52] [SPEAKER_03]: it's just a, it's a snowball effect. So that's, it's funny because when I was,

[00:08:56] [SPEAKER_03]: when I was working in college setting, they, I kind of got a rep of, of telling people like,

[00:09:01] [SPEAKER_03]: hey, listen, you're not using that glute enough, but it's, it's true, you know, and,

[00:09:05] [SPEAKER_03]: and it's something that you don't really notice it until you actually start using it or try to

[00:09:11] [SPEAKER_03]: start using it and realize how difficult it can be to even make that mind body connection

[00:09:16] [SPEAKER_03]: that was getting that muscle to fire. And that's not strictly to the glute, right? Like this is a,

[00:09:21] [SPEAKER_03]: this was another thing of you don't really realize your imbalances until it's too late.

[00:09:26] [SPEAKER_03]: And then, and then, you know,

[00:09:28] [SPEAKER_03]: in everybody loves to work on the things they're good at, right? Like we want to,

[00:09:33] [SPEAKER_03]: you want to go in that you go to the gym and it's fun to do the things that, you know,

[00:09:37] [SPEAKER_03]: you're good, you know, where you're, you can lift a lot of weight and push a lot of,

[00:09:41] [SPEAKER_03]: there's a lot of weight and all that stuff. But at the end of the day, you need to work on the

[00:09:46] [SPEAKER_03]: the best, the best thing for you is working on the things you need to work on and the things

[00:09:51] [SPEAKER_03]: that are the weakest or the most underdeveloped and try to bring those along to where

[00:09:56] [SPEAKER_03]: you can match the stuff that you're sailing good with too, you know?

[00:10:00] [SPEAKER_01]: Yeah. And I think we went down a little bit of tangent, a little tangent on that one there.

[00:10:05] [SPEAKER_01]: But it's all valuable at the end. So lifting weights makes people bulky. No,

[00:10:11] [SPEAKER_01]: you can go heavier weights and unless you're fueling your body the right way with that in mind,

[00:10:17] [SPEAKER_01]: you're not gonna, you'll add muscle, but you won't get, you know,

[00:10:21] [SPEAKER_01]: Dwayne The Rock Johnson size by doing some squats and some deadlifts and things like that. So

[00:10:26] [SPEAKER_01]: all right, myth number three, you need supplements to get fit. I'll throw that one at you, Timmy.

[00:10:33] [SPEAKER_03]: I mean, I think this, I would say this to people all the time is supplement is just that,

[00:10:38] [SPEAKER_03]: right? It's in the word. It should be something that is in addition to what you are getting through

[00:10:44] [SPEAKER_03]: your diet. So your diet and nutrition plan should be the number one source of where you're getting

[00:10:50] [SPEAKER_03]: those micronutrients and those things that you may be getting through your supplements, right?

[00:10:56] [SPEAKER_03]: I think the big thing with supplements is you need to make sure that

[00:11:00] [SPEAKER_03]: you do your research. You know, a lot of them aren't, aren't regulated, you know, too intensely.

[00:11:09] [SPEAKER_03]: So you need to make sure that you know what where you're getting them from and what the source of

[00:11:13] [SPEAKER_03]: them are. And, you know, if it's, if it's NSA certified or something like that, that's probably

[00:11:18] [SPEAKER_03]: your best source of making sure that you're getting something that is beneficial for you.

[00:11:24] [SPEAKER_03]: With supplements, I always tell people like, especially like me and you live in the northeast,

[00:11:28] [SPEAKER_03]: and we don't get a ton of sunlight in the year. So like something like a vitamin D or

[00:11:33] [SPEAKER_03]: something like that, a multivitamin, I always say those are things that you can add in.

[00:11:38] [SPEAKER_03]: You know, I think creatine is a big one that people love to kind of hit a little bit. It's,

[00:11:44] [SPEAKER_03]: you know, it's kind of hit or miss. I mean, I think it's got benefit to it. But at the same time,

[00:11:51] [SPEAKER_03]: you know, it can add some talking about bulkiness that can, you know, it does kind

[00:11:56] [SPEAKER_03]: of swell the muscle with water a little bit so it can, you can feel a little bloated with that a

[00:12:01] [SPEAKER_03]: little bit sometimes. So it's, it's not a necessity to getting fit is using supplements. I think it's

[00:12:08] [SPEAKER_03]: something that can be, it can be, it can help you dial it in a little bit more. But I don't

[00:12:13] [SPEAKER_03]: think it's, it's absolutely necessary. I think it's more, you need to get it through your

[00:12:17] [SPEAKER_03]: diet first and then through your supplements is exactly that, right?

[00:12:21] [SPEAKER_01]: Yeah. And you can, you can get everything you need from natural food. Like you don't need

[00:12:27] [SPEAKER_01]: supplements. The only time I would say it would be beneficial is, you know, mentioning the vitamin D

[00:12:34] [SPEAKER_01]: and I appreciate you pointing out how pasty white I look even put still the end of summer.

[00:12:39] [SPEAKER_01]: I got yeah, awesome. Thanks pal. But you need some things like if you're not getting your

[00:12:45] [SPEAKER_01]: protein intake the way you want to, you want to take some, some protein powder and have a

[00:12:49] [SPEAKER_01]: protein shake to get those last 30 grams of protein in like sure you can do that. But that

[00:12:54] [SPEAKER_01]: should be like you said a supplement not not like the staple of your, of your diet and also

[00:13:02] [SPEAKER_01]: not all of them are built the same as you said. A protein powder scoop if it's pure protein

[00:13:11] [SPEAKER_01]: has about 100 calories in it. If your protein powder is pushing 150 to 180 there are so many

[00:13:17] [SPEAKER_01]: extra additives in there that that are going to make you feel kind of crappy depending on who you

[00:13:23] [SPEAKER_01]: are. I know there are certain ones that don't do well with my stomach. The one I take is I can't

[00:13:30] [SPEAKER_01]: think of the name of Tom my head but it's got about 120 calories per scoop. So I know it's

[00:13:35] [SPEAKER_01]: got a little extra something in there but overall it's pretty clean. But I've definitely done

[00:13:39] [SPEAKER_01]: research for what works for me and I've tried a bunch of different kinds and I know that's

[00:13:44] [SPEAKER_01]: the one that that's the one that works best for me. So that's something you have to kind of figure

[00:13:49] [SPEAKER_01]: out for yourself but you don't need supplements to get fit unless you have some sort of vitamin

[00:13:55] [SPEAKER_01]: deficiency or something like that then then obviously get that in but no for the most part

[00:14:02] [SPEAKER_03]: you definitely don't. All right so on to number four here right so this is one that's I think

[00:14:08] [SPEAKER_03]: it's got a little bit more of a vanity complex to it. Crunches and other ab exercises are the best

[00:14:15] [SPEAKER_03]: way to build abs and I'll get into what I feel about this after but I want to feel what you

[00:14:19] [SPEAKER_01]: hear what you have to say. Yeah yeah yeah I'll jump in because my response covers the more superficial

[00:14:24] [SPEAKER_01]: response where if people want a good six pack they're like oh you know I did the eight minute

[00:14:28] [SPEAKER_01]: abs I did you know 500 crunches a day and you're doing all this stuff which can strengthen your

[00:14:35] [SPEAKER_01]: core um you might it can strengthen it but you're not going to see any abs unless your body fat

[00:14:43] [SPEAKER_01]: percentage is low enough to show the abs. You can do as many as you want and if it's still covered by

[00:14:50] [SPEAKER_01]: a wall of fat you're not going to see anything. There's a little hack you can do where if you add

[00:14:56] [SPEAKER_01]: resistance to your your ab workouts it'll build the muscle like any other muscle in your body

[00:15:02] [SPEAKER_01]: and it might protrude through that that layer of fat um so you wouldn't have to get as low a body

[00:15:08] [SPEAKER_01]: fat percentage but still overall um you're not going to see visible abs in men and women it's

[00:15:16] [SPEAKER_01]: it's slightly different with the body fat percentage but most men it's going to be around 15 16 maybe

[00:15:22] [SPEAKER_01]: till you see some visible abs there and women it's I think generally around 23 24 percent but

[00:15:28] [SPEAKER_01]: that one I'd have to double check for sure. Yeah and I mean I think it's the big thing with that is

[00:15:34] [SPEAKER_03]: is I don't know how many people are going to be able to successfully diet or dial in nutrition

[00:15:40] [SPEAKER_03]: to be able to do that in a healthy manner okay so that's my one of my big pet peeves with that.

[00:15:46] [SPEAKER_03]: The other piece to it is if you have a six pack ab and you have no idea how to functionally

[00:15:51] [SPEAKER_03]: use your core it doesn't mean anything anyways right so if you're not using your core correctly

[00:15:57] [SPEAKER_03]: and you're not bracing and you're not able to um support the other structures around your hips

[00:16:03] [SPEAKER_03]: your shoulders all in I think this is where people don't realize like core engagement and core

[00:16:07] [SPEAKER_03]: stability are one of the foundational building blocks of what you should be doing for both

[00:16:15] [SPEAKER_03]: resistance training and when you when you are doing any type of movement you should be engaging

[00:16:21] [SPEAKER_03]: your core you should be bracing um having you know working with someone to teach you how to be able

[00:16:27] [SPEAKER_03]: to brace your core correctly with with um you just you know I go back to like the olympic lifts you

[00:16:33] [SPEAKER_03]: talk about deadlifting or or uh swats or power cleans or anything with those those movements right

[00:16:40] [SPEAKER_03]: you need to be engaging your core you need to be what it does is it connects your upper

[00:16:46] [SPEAKER_03]: and lower body right and and those are things that I need to stop saying right I say it all

[00:16:50] [SPEAKER_03]: the time um they uh the but it helps with it doesn't just help it is a major factor in strength

[00:16:58] [SPEAKER_03]: power but then also injury prevention right and those are things that those are areas I know I

[00:17:04] [SPEAKER_03]: catch it I can't I can't stop saying it um I say like you say right but we're acknowledging it

[00:17:11] [SPEAKER_03]: it's my crutch it's my crutch but uh yeah so it's it's a thing where um the vanity aspect this is

[00:17:20] [SPEAKER_03]: something that you know and maybe that's just me because I've never had a six-pack ab probably

[00:17:24] [SPEAKER_03]: will never will you know and it's that's just my body type too right and I think that's another

[00:17:28] [SPEAKER_03]: piece to this too is people don't understand like your body type might not be to to to get to

[00:17:34] [SPEAKER_03]: that per that body fat percentage it might not be healthy for you and that's that's okay too

[00:17:38] [SPEAKER_03]: and and just because you don't have those abs doesn't mean that you're not or you're not gonna

[00:17:43] [SPEAKER_03]: you know hit a level of fitness that um you know is good for you so I think that that's

[00:17:50] [SPEAKER_03]: that shouldn't be some something that someone gets hung up on you know

[00:17:54] [SPEAKER_01]: yeah I think in saying the engaging your core piece uh when you're doing especially those full

[00:18:01] [SPEAKER_01]: body workouts a squat or deadlift or even like laying down on the bench and you're engaging

[00:18:05] [SPEAKER_01]: your core as you're lifting the weights up or even like a single arm incline bench press or with a dumbbell

[00:18:12] [SPEAKER_01]: and you engage your core with that to try and help stability like you don't necessarily need to

[00:18:17] [SPEAKER_01]: isolate your your ab muscles in a workout to to strengthen them they should be engaged

[00:18:24] [SPEAKER_03]: in most exercises that you do and in the like posterior pelvic tilt like I don't know how many

[00:18:30] [SPEAKER_03]: people that don't know how to correctly do a posterior pelvic tilt and be able to brace your core

[00:18:37] [SPEAKER_03]: and and keep your hips in in pelvis and in the alignment that you want without stressing certain

[00:18:43] [SPEAKER_01]: certain uh joints here when you say posterior pelvic tilt can you explain that to a friend like

[00:18:50] [SPEAKER_03]: nick that that might not know exactly what's happening so pelvic mechanics are are fairly

[00:18:55] [SPEAKER_03]: subtle right it's not like a shoulder movement where you can see or you know people know how to move

[00:19:01] [SPEAKER_03]: you know you get shoulder flexion, shoulder extension, abduction all those things right

[00:19:07] [SPEAKER_03]: pelvic mechanics are something where an anterior pelvic tilt is where your your uh I usually

[00:19:13] [SPEAKER_03]: tell people like think of your hips as like a bowl of water right and you don't want to dump

[00:19:17] [SPEAKER_03]: water out of the front of the bowl and that's your anterior pelvic tilt so being able to tilt

[00:19:22] [SPEAKER_03]: your pelvis and get it to a more neutral position it's not it I say posterior pelvic tilt but it's

[00:19:28] [SPEAKER_03]: that it's really just bringing it more to a neutral position right those are things that

[00:19:33] [SPEAKER_03]: that you need to be working on and need to know how to do to be able to properly brace your core

[00:19:39] [SPEAKER_03]: and and be able to do some of the movements that we were just talking about and be able to

[00:19:44] [SPEAKER_03]: do them safely and correctly and I I find a lot of people especially if they have

[00:19:49] [SPEAKER_03]: lower back pathologies or again we go back to that that pesky glute or the hip flexor

[00:19:56] [SPEAKER_03]: you know people get a lot of a lot of um

[00:20:01] [SPEAKER_03]: you know stiffness and tightness that lead to reduced mechanics of that pelvis and

[00:20:06] [SPEAKER_03]: and it can lead to a lot of issues down the line so that's uh you know those are places

[00:20:10] [SPEAKER_03]: that you need to start but that needs to be your solid foundation to be able to

[00:20:14] [SPEAKER_03]: to brace your core correctly and be able to to engage your core while you're exercising

[00:20:19] [SPEAKER_03]: and that's not just lifting that's running and biking and all these other things or even

[00:20:24] [SPEAKER_03]: when you're driving in your car and not just slouching in your seat and you know when you

[00:20:30] [SPEAKER_03]: when you talk about posture that's that's that's a big thing yeah all right we're gonna go on to

[00:20:35] [SPEAKER_01]: number five this is the last one um going to the gym every day is the best way to become fit

[00:20:41] [SPEAKER_03]: I mean we've we kind of covered this a little bit too because find your find your movement right

[00:20:49] [SPEAKER_03]: find the movement that makes you that makes you happy but also where you can get it in right

[00:20:56] [SPEAKER_03]: it doesn't always have to be the gym it doesn't have to be you know some people can't get to the

[00:21:00] [SPEAKER_03]: gym so it's yeah you're talking about finding movement throughout the day of taking the stairs

[00:21:05] [SPEAKER_03]: versus taking the elevator or the escalator or you know for me it's you know get out on a

[00:21:10] [SPEAKER_03]: little bit of a walk or try to find something you know find something that is a way that you can

[00:21:17] [SPEAKER_03]: you can work it into your schedule and you can work it into your day-to-day routine

[00:21:21] [SPEAKER_01]: and it's not a challenge yeah I think for me and when I hear going in the gym I would

[00:21:27] [SPEAKER_01]: I would have I was working out lifting weights seven days a week I would do a push day

[00:21:33] [SPEAKER_01]: which would be like a chest and tricep a pull day back and bies I would do a leg day

[00:21:38] [SPEAKER_01]: um and I'd throw some extra shoulders into the leg day but it was like I wouldn't miss a day

[00:21:45] [SPEAKER_01]: and it felt good until about three months into it when overtraining really hit and set in and um

[00:21:54] [SPEAKER_01]: you know talking to one of my friends she she recently had elbow surgery on both elbows

[00:22:00] [SPEAKER_01]: because she the same thing happened to her and she was overdoing it so badly that she just ruined

[00:22:06] [SPEAKER_01]: um the tendons in both of her biceps and it just she needed to go in for surgery on it and it's

[00:22:12] [SPEAKER_03]: this goes back to our our episode from last week right and we talked about the rest of recovery

[00:22:16] [SPEAKER_03]: and how important that is to the process right and um I think that's something that

[00:22:22] [SPEAKER_03]: is overlooked and especially if you get your working with somebody that's highly motivated

[00:22:26] [SPEAKER_03]: as a high high drive and um is really is really active it's hard to get people like that to

[00:22:34] [SPEAKER_03]: dial it down a little bit on it and again that hundred percent it doesn't have to be like are

[00:22:38] [SPEAKER_03]: you just sitting on the couch that's your rest day I think a good active recovery day is is is

[00:22:43] [SPEAKER_03]: super beneficial and it can be super helpful um and is necessary to to be able to make gains and

[00:22:50] [SPEAKER_03]: to be able to get to where you go you want to be and to be able to be consistent you need to

[00:22:55] [SPEAKER_03]: be able to do that or you're not you're going to hit that wall like you're talking about

[00:22:57] [SPEAKER_03]: and it's just going to be it's not going to be fun no and then the problem is once you get

[00:23:02] [SPEAKER_01]: those injuries you need to either a take months off to let it heal if that's a way to go or it's

[00:23:11] [SPEAKER_01]: surgery and then you're taking many many months off and it sets you back that much farther

[00:23:15] [SPEAKER_01]: and I think a lot of people are under the impression that you need seven days well maybe

[00:23:20] [SPEAKER_01]: not a lot of people but there are definitely some that think you know seven days of lifting

[00:23:24] [SPEAKER_01]: is better than five days of lifting and it's not your body needs the time to recover

[00:23:29] [SPEAKER_01]: you only need three four five tops days of lifting to see significant change and if you're not seeing

[00:23:37] [SPEAKER_01]: changes at five days then something's wrong with your programming or something's wrong with your

[00:23:42] [SPEAKER_01]: nutrition are you getting you know six seven eight hours of sleep a night are you are you resting

[00:23:47] [SPEAKER_01]: enough so it's excuse me it's one of the you know the four major parts of it that we we talk

[00:23:54] [SPEAKER_03]: about diversify your movement too you know what I mean you need a variety of different

[00:23:57] [SPEAKER_03]: movement and if you stay in the same in the same movement planes all the time you're just gonna

[00:24:04] [SPEAKER_03]: you're just gonna end up overtraining those specific movements and you're not gonna you're

[00:24:08] [SPEAKER_03]: not gonna be I think the one thing I see is a lot of a lot of people don't train rotation

[00:24:14] [SPEAKER_03]: I think that's the thing that I see a lot is we're rotational beings and and just because

[00:24:22] [SPEAKER_03]: I think training rotation doesn't have to be on rotating my trunk right it's a suitcase carry

[00:24:28] [SPEAKER_03]: it's you know like a pallop press those kind of things that are more anti rotation but you're

[00:24:34] [SPEAKER_03]: still training that rotational plane right and you're you're you're changing the the you're

[00:24:39] [SPEAKER_03]: changing the line of hole and I think those are things that those are areas that you can

[00:24:44] [SPEAKER_03]: you can dial in a little bit more and make that a little bit more challenging and I think that's the

[00:24:50] [SPEAKER_03]: piece that that I could I could kick your butt with with a you know a resistance band and you

[00:24:57] [SPEAKER_03]: know some body weight movement and you're not you're gonna feel it the next day you know what

[00:25:02] [SPEAKER_03]: I mean so it doesn't necessarily have to be just resistance training that's gonna get you

[00:25:07] [SPEAKER_03]: to where you need to be it's it's making sure that you're checking off those boxes of again

[00:25:11] [SPEAKER_03]: we're talking about more of a subtle movement that you don't do as much in relation to we're talking

[00:25:16] [SPEAKER_03]: about helping mechanics before but you know those those subtle underutilized movements are need to

[00:25:23] [SPEAKER_03]: be trained need to be worked on and it's like um you know it's it's like movement hygiene stuff

[00:25:28] [SPEAKER_03]: right you need to it's like brushing your teeth or flossing your teeth and and you need to be

[00:25:33] [SPEAKER_03]: do those things consistently to see the see the the benefit over time you know

[00:25:41] [SPEAKER_01]: yeah yeah definitely and I one other thing you said I can't remember what it was but made this jump

[00:25:46] [SPEAKER_01]: in my head um is you should be tracking what you're doing when you're at the gym uh whether

[00:25:53] [SPEAKER_01]: it's paper and pen whether you have an app or something like that um you want to make sure

[00:25:58] [SPEAKER_01]: when you're going you're getting the most out of it if you're putting an hour at the gym an hour in

[00:26:04] [SPEAKER_01]: and you don't need to do that much but if you are or whatever it happens to be if you track what

[00:26:09] [SPEAKER_01]: you're doing you can see um the the progression throughout the weeks and the months and you want

[00:26:15] [SPEAKER_01]: to be able to to see improvement and weight or rep or total volume or whatever it happens to be

[00:26:21] [SPEAKER_01]: so that that's going to make a huge difference if if you're not seeing the the gains that you

[00:26:26] [SPEAKER_01]: want to see if you're not writing anything down or keeping track it's going to be tough um

[00:26:31] [SPEAKER_01]: I I see a guy at the gym who is there uh all the time consists I've never seen him miss a day

[00:26:40] [SPEAKER_01]: but he does the same exact thing every day so we've got 185 pounds on the bench press

[00:26:46] [SPEAKER_01]: he always has the same weight on curls he always has the the same movements and he goes in a

[00:26:52] [SPEAKER_01]: circuit which is fine but he hasn't changed his rep range or his weight ever that I've seen so

[00:27:00] [SPEAKER_01]: he's going to get really good at that specific area and that specific rep range and that weight

[00:27:06] [SPEAKER_01]: but the muscle is never going to get stronger because you're not pushing it your body's never

[00:27:11] [SPEAKER_01]: going to learn those different fundamental movements that you need because like you said

[00:27:15] [SPEAKER_01]: you're really good in that one plane but if you're not challenging it in other ways

[00:27:19] [SPEAKER_03]: it's never going to improve and it's great that he's consistent right I think that's a that's a benefit

[00:27:24] [SPEAKER_03]: in something's better than nothing but over time it's it's just you're not going to get the same

[00:27:29] [SPEAKER_03]: benefit out of it as you would to be able to add variety and and change up the movement yeah

[00:27:36] [SPEAKER_01]: yeah and it's not in that instance and I would want to say something to him but I feel like for

[00:27:42] [SPEAKER_01]: somebody like me there's a very small population where I can actually say something and help somebody

[00:27:47] [SPEAKER_01]: out and I feel like it's the the young the young guys who are just getting into the gym

[00:27:52] [SPEAKER_01]: who might be like 18 to 22 where they might need help with something and I can say something and

[00:27:58] [SPEAKER_01]: that's okay yeah nobody else really want to hear it and it's tough to make those suggestions but

[00:28:06] [SPEAKER_01]: this guy's working hard like you can tell he's in there and he's given it everything he has it

[00:28:11] [SPEAKER_01]: just you need a little switch up with the programming and this kind of leads me to a

[00:28:15] [SPEAKER_01]: shameless plug but if you guys need help health movement dot us is our website there's a coaching

[00:28:22] [SPEAKER_01]: tab on there you can certainly fill it out to have a consult we'd be happy to talk through what

[00:28:28] [SPEAKER_01]: what your goals are if you have questions for the show throw that in there as well

[00:28:33] [SPEAKER_01]: because want to make sure that we're covering topics and things that are important to people

[00:28:37] [SPEAKER_01]: and that people that people need help with so head over to the health movement dot us

[00:28:42] [SPEAKER_01]: website or you can just leave a comment on whatever platform that you're listening to

[00:28:48] [SPEAKER_01]: and we'd be happy to happy to make sure we cover those in future episodes as we get to it

[00:28:54] [SPEAKER_03]: anything else on those tim are we good with the no I think we we we covered those pretty well so

[00:29:00] [SPEAKER_01]: all right I did want I know I showed you this video before but I love it we do a lot of

[00:29:05] [SPEAKER_01]: talk on how mindset is the most important piece of all this stuff and I think that goes

[00:29:11] [SPEAKER_01]: in all aspects of life so this is uh Roman Reigns who is a WWE superstar I don't I don't

[00:29:20] [SPEAKER_01]: know what the acronym is these days but this is a really cool way to think about uh negativity

[00:29:26] [SPEAKER_01]: and all that stuff so I'm gonna play it it's about 30 seconds so just uh bear with us and

[00:29:30] [SPEAKER_01]: I don't know how the video shows up on YouTube it seems a little scratchy but the audio comes

[00:29:36] [SPEAKER_00]: through clear so here we go if you had 86,400 dollars in your account and someone stole

[00:29:40] [SPEAKER_00]: ten dollars from you would you be upset and throw all of the remaining 86,390 dollars away

[00:29:47] [SPEAKER_00]: in hopes of getting back at the person who took your ten dollars or move on and live

[00:29:51] [SPEAKER_00]: definitely move on and live see we all have 86,400 seconds each day don't let someone's

[00:29:58] [SPEAKER_00]: negative 10 seconds ruin the remaining 86,390 don't sweat the small stuff life is bigger than that

[00:30:05] [SPEAKER_01]: I love that I love that approach and that that mindset because a lot of times that's

[00:30:10] [SPEAKER_01]: what happens somebody makes one rude comment and it throws off your whole day as opposed to all the

[00:30:16] [SPEAKER_01]: good stuff that's been happening up until that point in time and even afterwards yeah I think

[00:30:22] [SPEAKER_03]: that's and that's something that uh you know I know I could work on for sure and it's uh

[00:30:27] [SPEAKER_03]: you know I think it's all about perspective and it's hard in that moment too right I think

[00:30:30] [SPEAKER_03]: you get all worked up you get emotional about it and I tend to be a pretty emotional person I think

[00:30:35] [SPEAKER_03]: we saw that in our final softball game um oh I don't know what you're talking about but uh

[00:30:40] [SPEAKER_03]: but you know it's I think that's the that's the thing is like is making sure that

[00:30:45] [SPEAKER_03]: you you control those emotions don't let those emotions control you and that's

[00:30:49] [SPEAKER_01]: something that I know I'm working on so yeah uh and there's as I mentioned I'm a teacher

[00:30:54] [SPEAKER_01]: and there's a book called wonder I don't know if you've ever read it uh when your son

[00:30:58] [SPEAKER_01]: gets a little older it's an awesome book to read but in it it's a boy who uh goes away on a field trip

[00:31:05] [SPEAKER_01]: with his class it's for a whole weekend and something happens and he gets gets picked on by

[00:31:11] [SPEAKER_01]: some bullies and the whole instance lasts you know two minutes maybe and he gets home and

[00:31:18] [SPEAKER_01]: his mom's talking to him is like you had an amazing 48 hours don't let those kids steal

[00:31:24] [SPEAKER_01]: two minutes and ruin the whole experience for you because there are so many good things that happen so

[00:31:30] [SPEAKER_01]: it's tough to make that mind mind set shift yeah I said there we go there we go you got through it

[00:31:37] [SPEAKER_01]: you got through it I did I did it took a minute but it's time to make that shift but when you can

[00:31:43] [SPEAKER_01]: and you can keep things in perspective most of your life people are good to you uh if you ask

[00:31:49] [SPEAKER_01]: for help most people are going to help you out and the ones who are making the rude comments

[00:31:54] [SPEAKER_01]: generally they've got other stuff going on that they're trying to deal with in their own life

[00:31:58] [SPEAKER_01]: and they're just projecting that that crap onto you that's the biggest thing right is projection

[00:32:02] [SPEAKER_03]: and I think you never know what someone else is going through and I think a lot of the times

[00:32:06] [SPEAKER_03]: when somebody's acting like that it is more of a projection and says more about

[00:32:11] [SPEAKER_03]: what they feel about themselves and what they actually feel about you right so that's uh

[00:32:15] [SPEAKER_03]: that's always something to keep in mind as well so yeah you know the bloodline always can you know

[00:32:21] [SPEAKER_03]: I know you don't watch wrestling but uh the bloodline coming through there that's uh that's Roman

[00:32:25] [SPEAKER_01]: Reigns right there I love that yeah I don't know what you mean by the bloodline coming through but

[00:32:29] [SPEAKER_01]: I had some some of our listeners I'm sure will so that'll speak yeah that's the that's the so

[00:32:34] [SPEAKER_03]: that's like the new the new uh the new rock uh Roman Reigns like type of uh like they're

[00:32:40] [SPEAKER_03]: you know they're the seals kind of in the uh in the uh the wrestling world right now

[00:32:45] [SPEAKER_03]: hey wrestling's on a resurgence right now there's a big uh there's a big question

[00:32:49] [SPEAKER_03]: I'm not knocking it I'm not knocking it at all my uh my buddy Tom will appreciate that he's uh

[00:32:54] [SPEAKER_03]: we were talking we were talking about in our fantasy drafts the other night about uh

[00:32:58] [SPEAKER_03]: about the uh the resurgence of wrestling coming back from the you know the attitude era from

[00:33:03] [SPEAKER_03]: the late 90s early 2000s that was really the uh for me that was the heyday of wrestling so not

[00:33:08] [SPEAKER_03]: yeah you know I digress but uh you know that's something that uh well maybe one of these days

[00:33:13] [SPEAKER_01]: we'll get Roman on with us and he can talk through his his perspective there I'm sure he's dying to

[00:33:18] [SPEAKER_01]: get on the show so I can't wait I can't wait if we have time yeah we'll see if we have time for him

[00:33:22] [SPEAKER_01]: the duane duane too we'll get duane on here yeah if we find it's you know valuable to the

[00:33:28] [SPEAKER_01]: listeners I don't know he'll see if he makes a cut or not that's the second rock show we've

[00:33:32] [SPEAKER_03]: had in this this show too so maybe we'll get to him at some point um all right we're gonna go

[00:33:38] [SPEAKER_01]: on to our next uh segment which is the take it or leave it segment um and we'll do these quickly

[00:33:43] [SPEAKER_01]: because uh looking at the time we're we're getting closer to the end there so uh take it or leave

[00:33:48] [SPEAKER_01]: it it's possible to build muscle and lose fat at the same time I mean yeah you can yeah I'm

[00:33:54] [SPEAKER_03]: gonna take that you know I mean I think that's they they kind of coincide right you building

[00:33:58] [SPEAKER_03]: muscle will help you lose fat you kind of touched on it a little bit earlier with

[00:34:01] [SPEAKER_03]: the cardio question right or the myths um so I think those are that's something that

[00:34:07] [SPEAKER_03]: they they they kind of correlate and that something that they they go hand in hand a little bit too

[00:34:13] [SPEAKER_03]: so I think those are uh those are areas that that definitely are beneficial yeah and I'm gonna

[00:34:21] [SPEAKER_01]: agree for the most part I mean you're not putting on 30 pounds of muscle and losing

[00:34:25] [SPEAKER_01]: a lot of fat at the same time depending on how much you want to gain you need a you need a

[00:34:30] [SPEAKER_01]: caloric surplus to really put some on but you can certainly lose fat and gain muscle at the same

[00:34:37] [SPEAKER_01]: time provided your nutrition styled in as well as your recovery in the in the programming is good

[00:34:43] [SPEAKER_01]: so yeah I'll take that too a lot of people will tell you you can't do it

[00:34:48] [SPEAKER_01]: but I've certainly experienced it myself so I know I know it's possible so

[00:34:53] [SPEAKER_01]: we kind of hit number two here yeah I was thinking that too with one of the myths

[00:34:57] [SPEAKER_01]: but I guess this will be quick you should do resistance training every day

[00:35:01] [SPEAKER_03]: yeah I mean that's something that I'm gonna I'm gonna leave that you know and then this just goes

[00:35:07] [SPEAKER_03]: back to what I was saying earlier like you can you can uh you can get everything done you need to

[00:35:12] [SPEAKER_03]: on a recovery day that you you know an active recovery day and adding those in to make sure that

[00:35:18] [SPEAKER_03]: you're getting the gains you are or you want when you are resistant training so I don't think

[00:35:23] [SPEAKER_03]: and you don't have you shouldn't be doing that every day to get to where you need to be so

[00:35:26] [SPEAKER_01]: that's I'm gonna I'm gonna absolutely leave that yeah I'm 100 leaving that too um resistance training

[00:35:33] [SPEAKER_01]: every day leads to overtraining and leads to injury and then you're set back a ton uh it doesn't

[00:35:37] [SPEAKER_01]: give the muscles time to heal and recover so I'm definitely leaving that one that took me a

[00:35:42] [SPEAKER_01]: while to learn to because I assume like everybody else the more you do the better and there's

[00:35:47] [SPEAKER_01]: there's a point where you're you know you're at the perfect balance of resistance training

[00:35:53] [SPEAKER_03]: versus recovery and I think resistance training is a broad umbrella term right so like it's it's one

[00:35:58] [SPEAKER_02]: of those things where it's all about your uh your level of um you know uh can you hear that

[00:36:11] [SPEAKER_03]: a little bit it's fine okay uh yeah so it just you know your level of resistance training can be

[00:36:18] [SPEAKER_03]: different right it's you don't always have to hammer hammer the weight to to get the

[00:36:23] [SPEAKER_03]: outcome that you're looking for too so um not just every day but also like the the intensity can be

[00:36:30] [SPEAKER_01]: changed up to you know so for number three take it or leave it should you weigh yourself daily to

[00:36:36] [SPEAKER_03]: track progress I'm absolutely gonna leave that I think that's something that first of all you're

[00:36:41] [SPEAKER_03]: gonna get hyper focused on it and you're gonna obsess about it and second of all the the the

[00:36:46] [SPEAKER_03]: scale the scale shouldn't give you your uh I mean it should a little bit it should guide you

[00:36:51] [SPEAKER_03]: you know maybe weekly weigh-ins or five weekly weigh-in something like that can you can start

[00:36:57] [SPEAKER_03]: to track the progress a little bit that way but the biggest thing is and I tell us the people too

[00:37:01] [SPEAKER_03]: is look in the mirror and and you'll start to see more change there than you will on the scale

[00:37:06] [SPEAKER_03]: and muscle weighs more than fat right so if you if you're looking to lose weight

[00:37:11] [SPEAKER_03]: and to gain muscle and and that's your goal then you are you might even gain weight initially

[00:37:19] [SPEAKER_03]: more so than lose weight right so those are those are things that I think looking at yourself in the

[00:37:25] [SPEAKER_03]: mirror and how you look at how you most of all more importantly like yeah how you look is again

[00:37:29] [SPEAKER_03]: that's a little bit more vain it's more about how you feel and you're gonna start to see a lot

[00:37:34] [SPEAKER_03]: more change in how you feel on a day-to-day basis yeah I'm gonna we probably should put some

[00:37:40] [SPEAKER_01]: in here where we're not both agreeing with the the same side of it but I would 100%

[00:37:45] [SPEAKER_01]: leave this in like you said sometimes you need it like if you have a significant amount of weight

[00:37:52] [SPEAKER_01]: to lose you're gonna need to track that as one of your metrics but not something you want to check

[00:37:59] [SPEAKER_01]: every day progress photos I think are some of the best barometers or where you are

[00:38:06] [SPEAKER_01]: in terms of body recomposition because you're going to see the changes there

[00:38:11] [SPEAKER_01]: and also body fat percentage I've had a couple clients tell me what their body fat percentage

[00:38:18] [SPEAKER_01]: is listed at and I'll look at a picture and you can tell it's way off like it could be 5% less

[00:38:24] [SPEAKER_01]: than what they're thinking because you know one of them was taking it with their watch

[00:38:29] [SPEAKER_01]: and that's not watch or even like those scales that that you just stand on they're not

[00:38:36] [SPEAKER_01]: they're not always accurate usually they're consistent so wherever they are you can use

[00:38:41] [SPEAKER_01]: that to see what you've gained or what you've lost but nothing's going to beat putting on a pair of

[00:38:47] [SPEAKER_01]: pants that's a little tight and then as you start changing you'll notice they fit differently

[00:38:53] [SPEAKER_01]: and again how you feel too if you feel good chances are your composition is changing

[00:38:59] [SPEAKER_01]: significantly and that's that's going to be the biggest thing but like checking once a week I

[00:39:04] [SPEAKER_01]: think it's fine if you check every day a lot of things can factor into you know you've had a lot

[00:39:11] [SPEAKER_01]: of sodium the day before so your water retention is higher little things like that and it just

[00:39:16] [SPEAKER_01]: maybe built some muscle too and like you said it weighs more than fat so you don't want to be

[00:39:22] [SPEAKER_01]: tied to the scale because that's going to that's going to make you feel like you're not progressing

[00:39:27] [SPEAKER_01]: the way you should in a lot of times that's not right all right we'll hit listener questions

[00:39:33] [SPEAKER_01]: now we just got one for today that we missed last week sorry about that nick uh that's her

[00:39:38] [SPEAKER_01]: that's her boy um but the question here is my work is very physical requiring me to lift a lot of

[00:39:45] [SPEAKER_01]: different things throughout the day over the years my shoulders have really started to hurt and

[00:39:49] [SPEAKER_01]: bother me to the point it's affecting my everyday life what should I do well I think this is one

[00:39:55] [SPEAKER_03]: that can be a little bit more difficult right because without personally without getting my hands

[00:40:00] [SPEAKER_03]: on somebody and being able to check what their functional range of motion is or you know be able

[00:40:04] [SPEAKER_03]: to try to rule out a specific path all of you so this is again where you know some some this is more

[00:40:11] [SPEAKER_03]: of a general approach than a then a specific ace approach but I think the biggest thing is working

[00:40:19] [SPEAKER_03]: on shoulder stability, scapular stability um you know especially in today's today's world like

[00:40:26] [SPEAKER_03]: we tend to be you know you get the tech neck or you get the rounded shoulders and we don't again

[00:40:32] [SPEAKER_03]: talking about that imbalance you're talking about the um the the the shoulder not doing

[00:40:41] [SPEAKER_03]: in it's a complex muscle right your uh your scapula is your shoulder blade moves at all 360

[00:40:48] [SPEAKER_03]: degrees it's one of the only joints in your body that does that so it's really hard to stabilize

[00:40:52] [SPEAKER_03]: so those are that's a that's a thing where working on mobility is huge soft tissue is another one that

[00:40:58] [SPEAKER_03]: people don't get enough soft tissue work done they don't do enough soft tissue work on their own

[00:41:02] [SPEAKER_03]: so those are that's an area where um I think you need to you need to really check those boxes

[00:41:10] [SPEAKER_03]: on a daily basis to be able to um to avoid that long term overuse of you know it tends to be

[00:41:17] [SPEAKER_03]: the bigger muscles take over the smaller muscles shut off you know and and that's where you create

[00:41:22] [SPEAKER_03]: that imbalance and then the more you use it the more that imbalance grows or strength things right

[00:41:28] [SPEAKER_03]: so you need to work on on checking off the the boxes to again work on the stuff that's hard

[00:41:34] [SPEAKER_03]: right and and knowing knowing how to feel and knowing how to engage your your muscles correctly

[00:41:40] [SPEAKER_03]: and doing things ergonomically friendly or uh friendly to how you need to do it is important so

[00:41:47] [SPEAKER_03]: um you know again without getting too specific or being you know knowing the case to to um

[00:41:54] [SPEAKER_03]: you know too intently I think that's a a good rule of thumb for anybody that's gonna be you

[00:42:01] [SPEAKER_03]: know works in a physical physical job you know I work a lot with construction workers and it's

[00:42:06] [SPEAKER_03]: teaching them how to how to use their their shoulders correctly you know not being here

[00:42:13] [SPEAKER_03]: and having it in toward your body a little bit more and um you know not overusing your rotator cuff

[00:42:19] [SPEAKER_03]: or you know making sure that you you do use some of the bigger muscles sometimes too correctly and

[00:42:24] [SPEAKER_03]: that's uh you know I think that's this is one that I could probably go down a little bit of

[00:42:29] [SPEAKER_03]: a wormhole on so I'm just gonna try to uh try to keep it a little bit more broad but Nick

[00:42:33] [SPEAKER_01]: hit a phone roll in a while too you know what I mean phone roll yeah you would recommend him

[00:42:39] [SPEAKER_01]: having it like having somebody work on it having somebody check it out to see what specifically

[00:42:44] [SPEAKER_03]: it is yeah yeah and and again like what's the functional range of motion what's the internal

[00:42:48] [SPEAKER_03]: rotation look like what's the external rotation look like what where is his pain what's his pain

[00:42:53] [SPEAKER_03]: level uh what's causing it you know I mean is it a specific pathology that's a muscle tear or

[00:42:59] [SPEAKER_03]: you know something that's actually an issue or is it just overuse and tightness that

[00:43:03] [SPEAKER_03]: you know the the brain is just telling them like hey it's it this is getting worked a

[00:43:08] [SPEAKER_03]: bit too hard and you need to back off a little bit too so it's all case dependent and all depends on

[00:43:13] [SPEAKER_03]: on what the situation is and you know it sounds like if it's both shoulders it's probably just

[00:43:17] [SPEAKER_03]: it probably is more of an or a muscle overuse thing but you can't get too specific and and

[00:43:22] [SPEAKER_03]: talk about you know specific cases without knowing and seeing and and actually putting

[00:43:27] [SPEAKER_03]: somebody through you know a movement a movement profile and and get understand like what their

[00:43:32] [SPEAKER_01]: movement is like you know gotcha gotcha well um that brings us to the end of this episode and I

[00:43:39] [SPEAKER_01]: gotta tell you like um I love dorking out and talking about this for 45 minutes to an hour

[00:43:46] [SPEAKER_01]: each week um if you guys have questions or things you want us to cover please reach out because

[00:43:51] [SPEAKER_01]: we want to make sure this is beneficial to to all of you um I mean as you can tell we

[00:43:56] [SPEAKER_01]: we can kind of go down a rabbit hole sometimes um but that's you know that's just part of it so

[00:44:03] [SPEAKER_01]: reach out to us help movement dot us leave uh comments in the comment section wherever

[00:44:08] [SPEAKER_01]: you're having to happen to listen to this youtube spotify apple podcast wherever it is tell your

[00:44:14] [SPEAKER_01]: friends tell your family tell your loved ones get people listening right yeah we're in seven

[00:44:20] [SPEAKER_01]: countries right now hopefully by this time next week we can report out we're in in 10 to 15

[00:44:25] [SPEAKER_01]: that would be nice but uh yeah we hit Jamaica Japan Sweden um across the globe so we're enjoying that

[00:44:33] [SPEAKER_01]: all right everybody have a good one thank you