Latest / The Body Pod / Your Body Has a Maintenance Manual: Midlife Mobility, Strength & Injury Prevention with Dr. Kelly & Juliet Starrett

Transcript

Your Body Has a Maintenance Manual: Midlife Mobility, Strength & Injury Prevention with Dr. Kelly & Juliet Starrett · The Body Pod

• 0:00
  Speaker 1: We see it. There are a lot of people on
• 0:01
  Speaker 1: the internet now who profess to be experts, and I'm like,
• 0:04
  Speaker 1: you film yourself exercising your own workout in a commercial gym.
• 0:09
  Speaker 1: You don't even own a gym. You don't even have
• 0:10
  Speaker 1: a garage gym, you know, And that's fine, But I'm like,
• 0:13
  Speaker 1: can you I never see you coach. I never see
• 0:15
  Speaker 1: what your athletes look like moving, I never see the
• 0:17
  Speaker 1: teams you work with. I never see the places you've been.
• 0:20
  Speaker 1: I never like you need to show us your work. Now.
• 0:24
  Speaker 2: Hi everyone, My name is Haley and this is Laura,
• 0:27
  Speaker 2: and welcome to the body Pod. Care we go, Juliet
• 0:34
  Speaker 2: and Kelly, welcome to the body Pod.
• 0:38
  Speaker 3: Thank you so much for having us. And as we
• 0:40
  Speaker 3: said in the pre role, I already feel like I
• 0:43
  Speaker 3: know you guys, and it's been too long. We should
• 0:47
  Speaker 3: have done this sooner.
• 0:48
  Speaker 1: And do you even need a token man on this
• 0:52
  Speaker 1: podcast at all?
• 0:53
  Speaker 3: Oh?
• 0:53
  Speaker 1: Yeah, you need you.
• 0:54
  Speaker 3: We need you. You're here for the humor you're bringing
• 0:57
  Speaker 3: the human.
• 0:57
  Speaker 1: Someone needs to lift something heavy. You still don't need me?
• 1:03
  Speaker 2: Well, I will say our Power Happens group that I
• 1:07
  Speaker 2: run with Stacy every time we get on there and
• 1:10
  Speaker 2: people ask me all the time. They're like, what is
• 1:13
  Speaker 2: the five minute ready state mobility routine that Stacy recommends,
• 1:19
  Speaker 2: Like said in one of the zooms, I don't even
• 1:22
  Speaker 2: know which one, And people still are like, Hayley, what's
• 1:24
  Speaker 2: the what? I'm like, I don't know. Let me get
• 1:27
  Speaker 2: them on a podcast.
• 1:30
  Speaker 3: And ask them the question. Well, I mean, that's a
• 1:35
  Speaker 3: great question because we probably don't know the answer to
• 1:37
  Speaker 3: that either, given that we've probably made, you know, ten
• 1:40
  Speaker 3: thousand videos over the years, so it is hard when
• 1:43
  Speaker 3: someone's like, what's that one video you guys made? I
• 1:47
  Speaker 3: don't know. My guess is maybe it's either the couch
• 1:49
  Speaker 3: stretch or the hip spin up that would be one
• 1:51
  Speaker 3: of our Those would probably be our two videos.
• 1:54
  Speaker 1: If I was gonna yeah, for sure, if I was
• 1:55
  Speaker 1: gonna point at people at two pieces of content, something
• 1:59
  Speaker 1: like a movement that you could do in the morning,
• 2:02
  Speaker 1: no equipment, wherever you are, that will make it easier
• 2:04
  Speaker 1: for you to move into the thing you're doing, the
• 2:07
  Speaker 1: ready state hips spin up or our shoulders spin up.
• 2:10
  Speaker 1: And the idea is we were going to try to
• 2:12
  Speaker 1: create a like a sun salutation for athletes that touch
• 2:17
  Speaker 1: some key shapes and then even if you didn't touch
• 2:20
  Speaker 1: those shapes the rest of the day, at least you've
• 2:21
  Speaker 1: touched them once, like you f lost once, so you're
• 2:23
  Speaker 1: good to go. So that's where I point people. But
• 2:26
  Speaker 1: I think underlying that the question you were going to
• 2:28
  Speaker 1: say is that which part of the body is not important?
• 2:31
  Speaker 3: Yeah, So that's what I think I was going to
• 2:33
  Speaker 3: add to the conversation, is Kelly. A lot of people
• 2:35
  Speaker 3: are like, okay, Kelly, so if there was one mobilization
• 2:40
  Speaker 3: to do for the rest of your life, And Kelly
• 2:43
  Speaker 3: always responds by saying, okay, so, like which one of
• 2:45
  Speaker 3: your kids do you love the most? Or what's the
• 2:48
  Speaker 3: equivalent Kelly's like, which part of your body do you
• 2:51
  Speaker 3: not care about? So that's always a hard question for
• 2:54
  Speaker 3: Kelly to answer because you know, obviously you need all
• 2:57
  Speaker 3: the parts of your body to function. It's a big
• 2:59
  Speaker 3: system system.
• 3:00
  Speaker 1: Do you want to have rickets or scurvy?
• 3:02
  Speaker 3: Which I mean it's like one of those. So that's
• 3:04
  Speaker 3: always a hard question to answer, but I'm always willing
• 3:06
  Speaker 3: to answer it because what Kelly and I talk about
• 3:09
  Speaker 3: at the dinner table when we're by ourselves, because it's
• 3:11
  Speaker 3: super romantic, it's hip extension, you know other people, Yeah,
• 3:16
  Speaker 3: and just talk about how nobody has any of it,
• 3:19
  Speaker 3: Like nobody has hip extension in the world. And you know,
• 3:23
  Speaker 3: nine times out of ten when people spend a lot
• 3:25
  Speaker 3: of money and time flying to see Kelly because they
• 3:27
  Speaker 3: have X, Y, or Z problem, you know their problem
• 3:30
  Speaker 3: is hip extension. If we work with youth athletes, of
• 3:34
  Speaker 3: them have no hip extension. So you know, Kelly's remissed
• 3:38
  Speaker 3: to say one thing, but I'm going to say the
• 3:40
  Speaker 3: one thing is everybody listening to this is lacking hip
• 3:43
  Speaker 3: extension and you should work on it.
• 3:47
  Speaker 2: Okay. I'm kind of blown away right now because I
• 3:49
  Speaker 2: would have said, like ankle mobility would be the thing
• 3:53
  Speaker 2: that I see and the.
• 3:54
  Speaker 3: Squat But let me tell you about that. Let me
• 3:58
  Speaker 3: tell you sorry about that. So you know, obviously I've
• 4:01
  Speaker 3: been with Kelly running a mobility company since like the
• 4:04
  Speaker 3: dawn of time, before people even knew what mobility was, well,
• 4:07
  Speaker 3: because Kelly popularized the word. But I and obviously I
• 4:12
  Speaker 3: have some athletic background in my life, but I had
• 4:16
  Speaker 3: a hip issue. I had a horrible ankle sprain in
• 4:20
  Speaker 3: high school. I think I'm probably just like born stiff,
• 4:24
  Speaker 3: and I have horrible inkle mobility, and so what I
• 4:27
  Speaker 3: do is like try to keep what the limited inkle
• 4:30
  Speaker 3: mobility that I've got. But I have been able to
• 4:34
  Speaker 3: win three World championships, compete at the CrossFit Games, you know,
• 4:39
  Speaker 3: do all kinds of every sort of sporting event, and
• 4:43
  Speaker 3: lack of ankle mobility has not limited me. Really, it's
• 4:48
  Speaker 3: you know, I always tell Kelly that I could have
• 4:50
  Speaker 3: been like a real CrossFit Games athlete if I had
• 4:53
  Speaker 3: inkle mobility. But on the other hand, lack of hip
• 4:58
  Speaker 3: extension really can be a driver for so many low
• 5:01
  Speaker 3: back pain problems, hip pain, knee pain. I mean, it
• 5:04
  Speaker 3: just seems to be like from a clinical perspective, when
• 5:08
  Speaker 3: we have people come in that can't do the thing
• 5:10
  Speaker 3: they like to do, whatever that means for them, or
• 5:12
  Speaker 3: they're in pain. You know, hip extension is often part
• 5:16
  Speaker 3: of that picture. Why is not the biggest issue?
• 5:20
  Speaker 2: Why does everyone have a problem with that.
• 5:22
  Speaker 3: We're sitting all the time. Kelly hates to say that
• 5:26
  Speaker 3: we're sitting all the time, but I would say we're
• 5:28
  Speaker 3: doing most of our life in hip flextion versus hip extension,
• 5:32
  Speaker 3: So we're sitting a lot. We are doing a lot
• 5:36
  Speaker 3: of sports that are reflection based like if you're pelotoning
• 5:39
  Speaker 3: or biking, you REFLEXI a lot of you know, there's
• 5:43
  Speaker 3: just not a lot of movements that people are doing
• 5:46
  Speaker 3: on a daily basis that aren't hip flextion. So we're
• 5:48
  Speaker 3: just spending the vast majority of our lives in hip flection,
• 5:52
  Speaker 3: both in exercise and in sitting and living our lives,
• 5:56
  Speaker 3: and so we just do not have a lot of
• 5:58
  Speaker 3: hip extension going this.
• 6:00
  Speaker 1: Wow, if you had to come up with one high
• 6:03
  Speaker 1: speed movement that is dangerous for adults, what would you say?
• 6:10
  Speaker 2: Any kind of like a like a broad jump, like
• 6:14
  Speaker 2: a biometric.
• 6:16
  Speaker 1: Well, so you're you're getting closer, I would say sprinting
• 6:20
  Speaker 1: is the number one? Oh yeah, like problem, potential problem.
• 6:25
  Speaker 1: And what we're really seeing there is number one, you
• 6:28
  Speaker 1: have to have the ability to get your knee behind
• 6:30
  Speaker 1: your butt, and number two, doing that slowly with the
• 6:34
  Speaker 1: walking lunge is not the same thing as being able
• 6:37
  Speaker 1: to access that at speed. And so subsequently we see
• 6:40
  Speaker 1: how many weird hamstrings, how many weird achilles, how many
• 6:44
  Speaker 1: hip flexer right little back tweet, And that's an expression
• 6:47
  Speaker 1: of hey, you don't spend any time in this shape.
• 6:51
  Speaker 1: And suddenly we're gonna ask you to do that at
• 6:53
  Speaker 1: high speed, high load, high consequence, and potentially this is
• 6:57
  Speaker 1: one of the sort of tests that we have and
• 7:01
  Speaker 1: we want people to be able to go, you know,
• 7:02
  Speaker 1: spread on the beach and catch.
• 7:04
  Speaker 3: A free not even just sprint, like, how about just
• 7:06
  Speaker 3: jog like you have to have you actually know you
• 7:09
  Speaker 3: don't have to hip extension.
• 7:11
  Speaker 1: Have you watched the people in our neighborhoods.
• 7:12
  Speaker 3: You don't have to have hip extension to jog. There's
• 7:15
  Speaker 3: a lot of things that look like jogging that are
• 7:18
  Speaker 3: going on in our neighborhood that are weird.
• 7:20
  Speaker 1: You can just spin your legs around, run.
• 7:23
  Speaker 3: Ish and have decent running technique. You have to have
• 7:26
  Speaker 3: hip extension, right.
• 7:28
  Speaker 1: Yeah, there you go. And one of the things that
• 7:30
  Speaker 1: you hint at, which is really I think important you said,
• 7:33
  Speaker 1: dors Reflection, is that squatting is really an artifact of
• 7:36
  Speaker 1: the gym. It's a it's a sort of a potemic
• 7:41
  Speaker 1: movement that we organize and fetish size in exercise land,
• 7:47
  Speaker 1: and it's develops and it really gives us massive potentiation
• 7:52
  Speaker 1: of a lot of fundamental skills. So, yes, I'm a
• 7:55
  Speaker 1: fan of squatting, But if we were serious I would
• 7:58
  Speaker 1: spend a lot more time in a tandem state, and
• 8:00
  Speaker 1: that tandem stance is short for hip extension. So getting
• 8:03
  Speaker 1: into a lunge like shape or pulling or jumping, and
• 8:07
  Speaker 1: you'll start to see if you're super nerd like we are.
• 8:11
  Speaker 1: The coaches like Franz Bosch or Caldatz, they spend a
• 8:14
  Speaker 1: lot of time loading those lunge patterns hip extension patterns
• 8:20
  Speaker 1: in our classic exercise things when we're or training for sport.
• 8:25
  Speaker 1: I think it's easy to go up and down, and
• 8:28
  Speaker 1: to your point, when you start to go below hip crease,
• 8:31
  Speaker 1: below the knee, then that dor suflection really starts to
• 8:35
  Speaker 1: show up that lack of ankle range because the knee
• 8:38
  Speaker 1: has to come forward in order to be able to
• 8:40
  Speaker 1: sort of have that access to that movement, especially if
• 8:43
  Speaker 1: you want to have an upright Torso if you want to,
• 8:45
  Speaker 1: you know, hug something in kind of good morning squat,
• 8:47
  Speaker 1: you certainly can, and that's that's valuable. But we still
• 8:50
  Speaker 1: have wedges, we can put on, shoes, we can elevate on,
• 8:54
  Speaker 1: so there's there's ways around. But you know, if you
• 8:58
  Speaker 1: take someone like Mike Boyle, who you know of my
• 9:00
  Speaker 1: poll strength conditioning who really popularized this Bulgarian split squad
• 9:05
  Speaker 1: in America. He's like, hey, let's get into a tandem
• 9:06
  Speaker 1: stance and let's load up the single leg. He I
• 9:10
  Speaker 1: don't even think recognize how much time he was spending
• 9:13
  Speaker 1: in hip extension. He was just like, Hey, we should
• 9:15
  Speaker 1: probably get people on a single leg because that's what
• 9:17
  Speaker 1: more athletic experiences are happening, being able to jump control.
• 9:21
  Speaker 1: But you'll see is that that with that single leg,
• 9:25
  Speaker 1: that foot is very straight. No one turns their foot
• 9:27
  Speaker 1: out to achieve an arbitrary depth of that need coming
• 9:30
  Speaker 1: to the ground. In squatting, what we say is, hey,
• 9:34
  Speaker 1: if we've got to go to some arbitrary depth that
• 9:36
  Speaker 1: doesn't match your native physiology or the access to the
• 9:39
  Speaker 1: range of motion that you have, you're going to have
• 9:41
  Speaker 1: to jengle yourself into those positions to achieve this depth.
• 9:45
  Speaker 1: And what we then do is confused, Well, I went
• 9:48
  Speaker 1: up and down with the exercise. I must be getting
• 9:50
  Speaker 1: fitter and stronger, and we've stopped looking at how well
• 9:53
  Speaker 1: does this translate? Does this give am I paying a
• 9:57
  Speaker 1: price somewhere else for solving this movement problem Through this
• 10:01
  Speaker 1: sort of selection of I can turn my tibias out,
• 10:05
  Speaker 1: I can get really wide. So ultimately, what we're trying
• 10:08
  Speaker 1: to do here is say, hey, how do we make
• 10:10
  Speaker 1: a coordinated person who acts, access to her range of motion,
• 10:14
  Speaker 1: feels better in her body, and then can translate all
• 10:17
  Speaker 1: of that fitness into stuff that we care about, like
• 10:20
  Speaker 1: going up and down the Grand Canyan.
• 10:22
  Speaker 2: Yeah, okay, well that was amazing. Now I feel like
• 10:26
  Speaker 2: I could talk to you guys for ten hours, and
• 10:28
  Speaker 2: I'm mad that it's only an hour because we're going
• 10:31
  Speaker 2: to barely scratch the surface. But I'm dying to know
• 10:35
  Speaker 2: with this. Okay, Clearly hip extension is important. I know
• 10:37
  Speaker 2: that other mobility as well, with women specifically, because that's
• 10:43
  Speaker 2: the only people that are going to be listening to
• 10:45
  Speaker 2: this podcast. We're already super time crunched, and so time
• 10:49
  Speaker 2: always becomes the issue between I want to work out,
• 10:54
  Speaker 2: I want to do mobility, I want to do some
• 10:57
  Speaker 2: extra core stuff I want to do. I need to
• 10:59
  Speaker 2: do party. So how does it fit in? And would
• 11:03
  Speaker 2: you spend time doing mobility in an area that you
• 11:07
  Speaker 2: were that you didn't need. Is it good to do everything?
• 11:11
  Speaker 2: Or do you like if I didn't need hip mobility?
• 11:13
  Speaker 2: I know that I do. But if I didn't, would
• 11:15
  Speaker 2: you still spend time there or would you take your
• 11:18
  Speaker 2: five minutes ten minutes and allot it somewhere else to
• 11:22
  Speaker 2: the mobility that you need specifically?
• 11:25
  Speaker 3: Okay, so let me see if I can take a
• 11:26
  Speaker 3: crack at this one. So, first and foremost, I totally
• 11:31
  Speaker 3: agree with you that we're super time crunched, and I
• 11:34
  Speaker 3: would start by prescribing this one thing to all women
• 11:37
  Speaker 3: which they do have time for, and that is sitting
• 11:40
  Speaker 3: on the ground for thirty minutes a day. We think
• 11:43
  Speaker 3: that is the best and sneakiest mobility practice out there,
• 11:46
  Speaker 3: especially when it comes to your hips. Not only does
• 11:49
  Speaker 3: it require you to get up and down off the ground,
• 11:51
  Speaker 3: which is a key skill, especially as we age, so
• 11:53
  Speaker 3: you're at least getting up and down off the ground once.
• 11:56
  Speaker 3: But when you're sitting on the floor for thirty minutes,
• 11:58
  Speaker 3: you naturally change positions, like mostly because we have we
• 12:02
  Speaker 3: don't sit on the floor, so most of us aren't
• 12:04
  Speaker 3: comfortable sitting on the floor anymore. So we can't just
• 12:07
  Speaker 3: sit in criss cross apple sauce for thirty minutes, so
• 12:10
  Speaker 3: we'll ninety ninety sit, will long sit. You could even
• 12:12
  Speaker 3: kneel but when it comes to the time thing, I'll
• 12:15
  Speaker 3: say that we do have time because you can do
• 12:17
  Speaker 3: it while you're watching your Netflix show at night for
• 12:19
  Speaker 3: thirty minutes. If you work from home, you can spend
• 12:21
  Speaker 3: thirty minutes working from home. If you're folding laundry, you
• 12:24
  Speaker 3: can sit on the floor of your living room and
• 12:26
  Speaker 3: fold your laundry on the floor. I mean, there's a
• 12:28
  Speaker 3: thousand ways where you can fit in thirty minutes of
• 12:30
  Speaker 3: floor sitting while you're doing something else you're already doing,
• 12:33
  Speaker 3: you know, on the computer, whatever, So you've got thirty
• 12:36
  Speaker 3: minutes to sit on the floor. And if there's literally
• 12:38
  Speaker 3: nothing else you have time for in your life, then
• 12:40
  Speaker 3: sit on the floor for thirty minutes a day. Like
• 12:42
  Speaker 3: that is the like, if you take nothing from this
• 12:44
  Speaker 3: podcast about mobility, like sit on the floor for thirty
• 12:46
  Speaker 3: minutes a day, I think people will be surprised at
• 12:50
  Speaker 3: how much better their hips and low backs and knees
• 12:53
  Speaker 3: and hamstrings and whole body feels by just this sort
• 12:55
  Speaker 3: of passive practice of sitting on the floor. So I'll
• 12:58
  Speaker 3: start by saying that, and then to answer your question
• 13:00
  Speaker 3: about like should I mobilize things that are fine? Amit
• 13:04
  Speaker 3: a busy life, and I would say not really. You know,
• 13:06
  Speaker 3: if you know that you have certain areas of your
• 13:09
  Speaker 3: body that are doing well from a mobility standpoint, you've
• 13:12
  Speaker 3: got limited time, like focus on your challenge areas. We
• 13:15
  Speaker 3: actually have a mobility test in our app that people
• 13:18
  Speaker 3: can go take and figure out, like you know, where
• 13:21
  Speaker 3: they are, get a sort of baseline and say, Okay,
• 13:23
  Speaker 3: I'm crushing it from an ankle mobility standpoint, but my
• 13:25
  Speaker 3: shoulder mobility kind of sucks. And if you're going to
• 13:27
  Speaker 3: spend ten minutes a day, which that's been our hypothesis
• 13:30
  Speaker 3: since we started this company, is like ten minutes a
• 13:33
  Speaker 3: day is enough because it aggregates into fifty seventy minutes
• 13:38
  Speaker 3: a week, and if you look at that over time,
• 13:40
  Speaker 3: it's really actually a ton of care and feeding of
• 13:42
  Speaker 3: the body if you think about it in the aggregate.
• 13:44
  Speaker 3: And so so yes, I would say, figure out where
• 13:47
  Speaker 3: your limitations are, focus on those if you have time
• 13:51
  Speaker 3: to do a mobility practice. And I would argue as well,
• 13:53
  Speaker 3: like pepper your living room with some mobility tools, a
• 13:56
  Speaker 3: foam roll or a ball, a vibrating roller or whatever
• 13:59
  Speaker 3: you want, just pepper your living room. You're going to
• 14:01
  Speaker 3: be sitting on the floor because you listen to this
• 14:03
  Speaker 3: podcast already, and then you might just find like, Okay,
• 14:06
  Speaker 3: well I'm already down here on the floor, like maybe
• 14:08
  Speaker 3: I'm just going to work on my t spine for
• 14:10
  Speaker 3: ten minutes or whatever. We've really found over the years
• 14:13
  Speaker 3: that ten minutes a day, and it really is choose
• 14:16
  Speaker 3: your own adventure based on how you're feeling, what limitations
• 14:19
  Speaker 3: you feel like you have. If you're in the gym
• 14:20
  Speaker 3: and you're like, wow, I couldn't get my shoulders overhead,
• 14:23
  Speaker 3: so I probably need to work on my shoulder mobility, like,
• 14:25
  Speaker 3: whatever you feel like you need is what you should
• 14:27
  Speaker 3: be doing. And what I will say if this helps
• 14:31
  Speaker 3: motivate people, is like we seem to see that people
• 14:33
  Speaker 3: find a mobility practice in their life whether they want
• 14:37
  Speaker 3: to or not. And unfortunately, most people find it because
• 14:42
  Speaker 3: they get injured. It's not about the injury, because everyone
• 14:44
  Speaker 3: can recover from an injury. But what really sucks is
• 14:47
  Speaker 3: when you can't do the thing you love to do physically.
• 14:50
  Speaker 3: So if you like to exercise or go to the gym,
• 14:52
  Speaker 3: or bike or hike or I mean whatever, it is
• 14:55
  Speaker 3: when you are no longer able to do the thing
• 14:57
  Speaker 3: that you love because you're injured and you realize that
• 15:01
  Speaker 3: you want to make sure that thing that just happened
• 15:03
  Speaker 3: you doesn't happen again. We find that that changes people's
• 15:07
  Speaker 3: ability to find time to do a little bit of
• 15:09
  Speaker 3: a mobility practice in their life. But again, thirty minutes
• 15:13
  Speaker 3: a day on the floor, and if you can add
• 15:15
  Speaker 3: in ten minutes a day on your goat also, I
• 15:18
  Speaker 3: would say, like, you've got one hour if you have
• 15:20
  Speaker 3: time to one hour in the gym. Like, honestly, if
• 15:23
  Speaker 3: you have a good strength and conditioning practice, this may
• 15:25
  Speaker 3: be controversial, I would ditch your core whatever that means,
• 15:29
  Speaker 3: because I don't love that phrase core. I would ditch
• 15:32
  Speaker 3: your core work and I would spend ten minutes a
• 15:35
  Speaker 3: day doing the couch stretch or working on your hip
• 15:37
  Speaker 3: extension whatever, cause if you're doing a good quality strength
• 15:40
  Speaker 3: and conditioning program, you're getting enough core already, you know, Like,
• 15:45
  Speaker 3: if you're doing movements that you should be doing in
• 15:46
  Speaker 3: a strength and conditioning practice, you don't need to do
• 15:48
  Speaker 3: more core. Ditch your core work on your mobility.
• 15:53
  Speaker 1: YEA, how long does it take to the plot is daily?
• 15:54
  Speaker 1: One hundred? Yeah?
• 15:56
  Speaker 3: Do the plots day?
• 15:56
  Speaker 1: Yeah?
• 15:56
  Speaker 3: I mean yeah, plotius daily one hundred takes one minute,
• 15:59
  Speaker 3: and then.
• 16:00
  Speaker 1: Three sets of toast while you're doing something else.
• 16:02
  Speaker 3: I mean, like so I would say ditch that you No.
• 16:04
  Speaker 1: You bring up a really just fantastic point, which is
• 16:08
  Speaker 1: when we travel, we go to a lot of gyms,
• 16:10
  Speaker 1: we see a lot of hotels, and what we see
• 16:12
  Speaker 1: and I'm just going to be a risk of getting
• 16:16
  Speaker 1: kicked out of here. I see a lot of silly
• 16:18
  Speaker 1: bullshit at the gym. Oh yeah, people aren't working very hard.
• 16:21
  Speaker 1: They're certainly not breathing very hard. And then there's they're
• 16:24
  Speaker 1: not loading, and then they're loading in like dumb like
• 16:28
  Speaker 1: body building, you know, three sets of ten things with
• 16:32
  Speaker 1: you know, pinche dumbells. And I'm talking about the men
• 16:34
  Speaker 1: and then the women. It's the same. And one of
• 16:39
  Speaker 1: the things that Juliet hinted at is that a good
• 16:41
  Speaker 1: physical practice is going to take your joints through their
• 16:45
  Speaker 1: normative ranges like and I'm not talking about having heroic
• 16:49
  Speaker 1: range of motion like some on biles. I'm talking about
• 16:52
  Speaker 1: like do you put your arms over your head and hang?
• 16:55
  Speaker 1: Do you press overhead? Because if you don't, I guarantee
• 16:57
  Speaker 1: you're not going to have shoulder range of motion. There's
• 16:59
  Speaker 1: a reason why downward dog is beat to death in
• 17:03
  Speaker 1: every yoga practice, because someone figured out a million years
• 17:06
  Speaker 1: ago that this is a really important position that allows
• 17:10
  Speaker 1: for a good spinal function, good breath work, good happy necks,
• 17:14
  Speaker 1: strong shoulders. You have to have your arms over your
• 17:16
  Speaker 1: head chataranga. There's a reason why we're putting the shoulder
• 17:20
  Speaker 1: into extension. And so suddenly when you go through the
• 17:24
  Speaker 1: lens of how are these traditional movement practices? Joseph Platates
• 17:28
  Speaker 1: was a savage, terrible human being who tortured people. I mean,
• 17:33
  Speaker 1: if you get into a good pilates class with a
• 17:35
  Speaker 1: really excellent person, you're like, this is some genius level
• 17:38
  Speaker 1: shitz like it. And it's because there are foundational positions
• 17:43
  Speaker 1: that people have worked out a long time ago. And
• 17:45
  Speaker 1: if you drop into any cultural movement tradition, they're all there,
• 17:49
  Speaker 1: whether you're you're swinging crazy clubs in Iran or doing
• 17:54
  Speaker 1: some kind of you know, fighting in Africa. Like you're
• 17:57
  Speaker 1: going to see that people figured out the hippos supposed
• 18:00
  Speaker 1: to do this, the neck is supposed to do this,
• 18:02
  Speaker 1: the shoulder is supposed to do this. But our sort
• 18:05
  Speaker 1: of fetishization of a functional body in Western culture means
• 18:10
  Speaker 1: that we've reduced a lot of exercises into these little
• 18:13
  Speaker 1: kind of mini ranges, and no wonder you're stiff because
• 18:17
  Speaker 1: your movement practice isn't also supporting your positions. And that's
• 18:22
  Speaker 1: really what we should be looking at when we're doing
• 18:24
  Speaker 1: strength conditioning. It's coordination training, and part of the reason
• 18:29
  Speaker 1: we go to the gym is to restore and have
• 18:31
  Speaker 1: control over these fundamental positions and shapes. It's not just
• 18:34
  Speaker 1: to have bigger biceps and a fluffy r booty. That's
• 18:37
  Speaker 1: a side effect of being a skilled moving person.
• 18:40
  Speaker 2: What do you think of.
• 18:44
  Speaker 3: I don't think I don't think women want a fluffy booby,
• 18:48
  Speaker 3: want to bud light on my butt.
• 18:50
  Speaker 2: I've never heard of fluffy booty, but I feel like
• 18:53
  Speaker 2: it's now stack fuffy booty. So what do you think
• 18:59
  Speaker 2: of the functional patterns?
• 19:03
  Speaker 1: What's so? What I'll say, we don't talk about other
• 19:06
  Speaker 1: people's programs unless we're having a conversation with them in
• 19:10
  Speaker 1: the place. What I want to say is show me
• 19:16
  Speaker 1: what we want everyone to do. And you're looking at
• 19:18
  Speaker 1: all the ways that you can move in the world, right,
• 19:21
  Speaker 1: this is really all the choices that we have should
• 19:25
  Speaker 1: be good models, and a model should explain why something
• 19:30
  Speaker 1: is happening, this is why we're making this choice. It
• 19:32
  Speaker 1: should be able to predict in this situation future behavior,
• 19:36
  Speaker 1: future movement behavior, and it should be able to be
• 19:39
  Speaker 1: easily sort of disseminated across movement platforms. So suddenly, if
• 19:45
  Speaker 1: whatever I'm doing, I should be able to take that
• 19:47
  Speaker 1: and drop it into powerlifting and Olympic lifting and triathlon
• 19:52
  Speaker 1: and swimming. And what we want people to do is
• 19:56
  Speaker 1: to be able to go in and say, hey, like,
• 19:57
  Speaker 1: this is a really fun movement environment that allows me
• 20:01
  Speaker 1: to touch all these positions in shapes. And I'll say
• 20:05
  Speaker 1: that some of the the pushback that we had in
• 20:10
  Speaker 1: out of the physical culture groups like Youto Aportal Fighting Monkey,
• 20:17
  Speaker 1: what we saw was that a lot of people were
• 20:19
  Speaker 1: seeing sort of the worshiping of capacity as the end
• 20:23
  Speaker 1: all be all. Well, I put more watts on my peloton,
• 20:26
  Speaker 1: so I obviously I'm a fit person and I'm fitter
• 20:29
  Speaker 1: than you, and I have met all of my needs
• 20:32
  Speaker 1: in the world. That did not make me a skilled mover.
• 20:34
  Speaker 1: It didn't make me possible to problem solve. And when
• 20:38
  Speaker 1: we actually took some of those people and we said,
• 20:40
  Speaker 1: let's go play pickleball. We saw perfect injuries. What do
• 20:44
  Speaker 1: you mean you torerir achilles playing pickleball? What do you
• 20:45
  Speaker 1: mean you toyr biceps tend and playing pickle What were
• 20:47
  Speaker 1: you doing as your strength training that hitting a whiffle
• 20:50
  Speaker 1: ball over a small net caused you injury? Like this
• 20:54
  Speaker 1: is a that we should really look into the Hey
• 20:56
  Speaker 1: were we actually protecting ourselves? And what we tend to
• 20:59
  Speaker 1: see is that there are a lot of ways to
• 21:00
  Speaker 1: prepare and ultimately for us, we really like the performance
• 21:06
  Speaker 1: view of watching people. Does this set of practices? Does
• 21:11
  Speaker 1: it scale up where I could go to the Olympics? Right?
• 21:14
  Speaker 1: And it doesn't mean that those things don't have validity,
• 21:18
  Speaker 1: but any system that only attacks other systems or other
• 21:23
  Speaker 1: models as a way of creating legitimacy as a problem
• 21:26
  Speaker 1: and these all of these sort of modern strength conditioning
• 21:29
  Speaker 1: practices have been around long enough that if you're not
• 21:32
  Speaker 1: seeing it across elite sport at universities, then maybe it
• 21:38
  Speaker 1: doesn't have utility that purports, or maybe there's some aspect
• 21:43
  Speaker 1: or a hole in the in the program that we
• 21:46
  Speaker 1: can't account for. And the best programs steal from all
• 21:50
  Speaker 1: programs because hey, this person has solved this problem and
• 21:53
  Speaker 1: this movement deficit, and so let's go ahead and integrate that.
• 21:56
  Speaker 1: And so what we start to see is a much
• 21:58
  Speaker 1: more close open model. But I will say that if
• 22:00
  Speaker 1: we only value doing one more thruster every minute, and
• 22:04
  Speaker 1: we're like, that's then you haven't become a good mountain biker,
• 22:07
  Speaker 1: a good skier. You can't climb, you can't you're not
• 22:10
  Speaker 1: problem solving. And that's why we have to remember that
• 22:13
  Speaker 1: ultimately we are training for something. Let's go try for something.
• 22:16
  Speaker 3: Let me just add one thing to I will say,
• 22:19
  Speaker 3: we have a I think a disease in our industry
• 22:23
  Speaker 3: of having black and white thinking and there's one way
• 22:27
  Speaker 3: to do things and then you gotta do this way.
• 22:30
  Speaker 3: And I realize that's how people sell their programs is
• 22:34
  Speaker 3: by saying, like, my this is the one way to
• 22:36
  Speaker 3: get fit, and it's my way. And I'm not saying
• 22:39
  Speaker 3: anybody we're talking about is doing that, but I'm just
• 22:41
  Speaker 3: saying I think it's a problem mystry wide, and I
• 22:45
  Speaker 3: think what we need to do instead is realize the
• 22:48
  Speaker 3: pie is very big. Basically, like the vast majority of us,
• 22:52
  Speaker 3: I mean, I don't know. I think the data is
• 22:54
  Speaker 3: like nobody even like it's a vegetable and doesn't leave
• 22:58
  Speaker 3: it all like, no, people don't get it. Yes, my
• 23:02
  Speaker 3: perspective is like my perspective is like the pie is
• 23:05
  Speaker 3: large here people to work with, and we need to
• 23:08
  Speaker 3: do less in this business of saying like my way
• 23:11
  Speaker 3: or the highway that my program is the only way
• 23:14
  Speaker 3: to do things. There's five thousand different programs out there
• 23:18
  Speaker 3: that I could personally refer people to that would help,
• 23:20
  Speaker 3: like women, for example, get stronger, you know, and I
• 23:24
  Speaker 3: have one, you have one, and there's fifty others that
• 23:26
  Speaker 3: are also great too, you know. And I think we
• 23:29
  Speaker 3: have to get past this like it's my way or
• 23:30
  Speaker 3: the highway kind of thinking in this business, because you know,
• 23:33
  Speaker 3: part of it is like, you know, do you enjoy
• 23:35
  Speaker 3: doing the thing you're doing? So if you find a
• 23:37
  Speaker 3: program that you enjoy and maybe sort of meets your
• 23:39
  Speaker 3: needs and maybe isn't perfect, like that's better than nothing.
• 23:42
  Speaker 3: So I think that's sort of where I come in
• 23:44
  Speaker 3: on this as like too much black and white thinking
• 23:46
  Speaker 3: in this business and my way or the highway thinking, and.
• 23:49
  Speaker 1: Does it regress? Does it show me if I took
• 23:52
  Speaker 1: the core of any program and said, Okay, I need
• 23:56
  Speaker 1: to look at what are fundamental movement shapes and skill development.
• 24:01
  Speaker 1: Does this regress back to my kids in my garage?
• 24:04
  Speaker 1: How do we teach people how to strength conditioning so
• 24:07
  Speaker 1: that they can be independent and go to any gym,
• 24:10
  Speaker 1: any garage, any beach and say I know how to
• 24:15
  Speaker 1: have enough of the stimulus or input to take care
• 24:18
  Speaker 1: of my body so then I can then go out
• 24:19
  Speaker 1: and be better at the world, at tennis, at whatever
• 24:24
  Speaker 1: it does you care about. And really we should be
• 24:25
  Speaker 1: training for something, not just I look at naked on Instagram,
• 24:30
  Speaker 1: you know, for two days of the year, Like that
• 24:33
  Speaker 1: was silly.
• 24:34
  Speaker 2: Yeah, So if we were to kind of pull back
• 24:40
  Speaker 2: a little bit, because I love Juliet what you said
• 24:42
  Speaker 2: about the black and white thinking, because I'm telling you
• 24:46
  Speaker 2: as I mean, you're online as well. You guys are
• 24:49
  Speaker 2: online as well, and the the controversy over these things
• 24:53
  Speaker 2: where I'm like, this is not even a big deal,
• 24:56
  Speaker 2: Like this is not even a big deal, but somebody's
• 24:58
  Speaker 2: like this is the the only way that this person
• 25:01
  Speaker 2: is contradicting it for the midlife female that's coming into
• 25:07
  Speaker 2: the gym. So I would say over the last five years,
• 25:09
  Speaker 2: there has been a massive influx of women coming into
• 25:14
  Speaker 2: the gym and just like never having done any proper
• 25:18
  Speaker 2: strength training, Why have you seen the space change in
• 25:24
  Speaker 2: the last five years since you guys have been in
• 25:26
  Speaker 2: it for decades.
• 25:29
  Speaker 3: Yeah, I mean, I think this is like the greatest
• 25:32
  Speaker 3: thing that has happened to fitness in my time in it,
• 25:36
  Speaker 3: and that is like seeing more women interested in strength training.
• 25:41
  Speaker 3: I think it's just like it's just something we should
• 25:44
  Speaker 3: all celebrate. And sometimes I hate the Internet and I
• 25:47
  Speaker 3: hate that we all have to be on it all
• 25:48
  Speaker 3: the time. But I do credit the Internet with being
• 25:51
  Speaker 3: able to sort of disseminate all this awesome information about
• 25:55
  Speaker 3: women's health, about perimenopause, menopause, strength training, you know, how
• 25:59
  Speaker 3: to age well, shining a light on women's health, on
• 26:01
  Speaker 3: the lack of women's research, shout out Stacy Simms. I mean,
• 26:05
  Speaker 3: I think there's so many positives that have come here,
• 26:08
  Speaker 3: and then I think we're at a place now. I
• 26:10
  Speaker 3: think there's two things that are still happening with women
• 26:13
  Speaker 3: though that I see now that we've gotten women interested
• 26:17
  Speaker 3: in strength training, I do think we need to have
• 26:19
  Speaker 3: a conversation and I post about this like a nauseum.
• 26:22
  Speaker 3: I think on my Instagram all the time about like
• 26:23
  Speaker 3: what is a good strength and conditioning program, because they're
• 26:25
  Speaker 3: not all created equal. And again I don't want to.
• 26:28
  Speaker 3: I struggle with this because I just said, we don't
• 26:30
  Speaker 3: have black and white thinking. And at the same time,
• 26:32
  Speaker 3: I do think we need some standards, and I think
• 26:34
  Speaker 3: there's a lot of crap programs out there, and I
• 26:37
  Speaker 3: am reminded of it literally every time I go to
• 26:39
  Speaker 3: a hotel gym and I see people. They've got their
• 26:42
  Speaker 3: iPad out, They've obviously subscribed to a program, and they're
• 26:45
  Speaker 3: taking the time. And for us women, especially in midlife,
• 26:48
  Speaker 3: like time is our most valuable asset. So you've paid
• 26:51
  Speaker 3: for a program, you've carved out an hour of your
• 26:54
  Speaker 3: busy life, you're actually doing it while you're traveling at
• 26:57
  Speaker 3: a hotel gym. Like I'm serious, it's like hero worthy
• 27:00
  Speaker 3: right there. But then what I see them doing is
• 27:03
  Speaker 3: not ultimately going to be effective, and it makes me
• 27:06
  Speaker 3: feel sad because I'm like, Wow, this woman is taking
• 27:09
  Speaker 3: in the information, she's signed up for the program, She's
• 27:12
  Speaker 3: brought her iPad to the freaking Hilton Irvine, Orange County,
• 27:15
  Speaker 3: and she's trying to do something for her health, and
• 27:18
  Speaker 3: I'm like, man, it's hard for me to watch because
• 27:21
  Speaker 3: she's not going to get the results that she wants
• 27:23
  Speaker 3: or needs. She's not going to build bone density and
• 27:26
  Speaker 3: not going to build muscle from what I'm seeing in
• 27:28
  Speaker 3: the gym. So I think that's where we are now.
• 27:30
  Speaker 3: Where now we've done the first step, which is tell
• 27:33
  Speaker 3: women it's okay, tell women it's okay to have a muscle,
• 27:36
  Speaker 3: tell them this is something they should start working on that,
• 27:40
  Speaker 3: And then now I think we're at the phase now
• 27:41
  Speaker 3: where we need to say, Okay, we need to make
• 27:44
  Speaker 3: sure you're in a good program that is actually going
• 27:47
  Speaker 3: to do the things that are gonna, you know, help
• 27:50
  Speaker 3: you reach your goals. I think that's one subset of women.
• 27:52
  Speaker 3: And then I still think this is what we have
• 27:55
  Speaker 3: to really work hard on as women, is there's another
• 27:59
  Speaker 3: subset of women still out there who like, if you
• 28:02
  Speaker 3: ask them, they'd be like, yeah, yeah, yeah, I should
• 28:04
  Speaker 3: strength train. I know I should, But like they still
• 28:06
  Speaker 3: just run all the time because we have it so
• 28:11
  Speaker 3: deeply burned ingrained into us that thinness is the goal
• 28:17
  Speaker 3: that they know intellectually, they know they should be strength training.
• 28:22
  Speaker 3: They do not want to become frail as they age,
• 28:25
  Speaker 3: but they literally cannot bring themselves to do it because
• 28:28
  Speaker 3: of a pervasive fear of putting on any mass of
• 28:34
  Speaker 3: any kind. So I think we have kind of two
• 28:36
  Speaker 3: camps still. So I think we've gotten the message out
• 28:39
  Speaker 3: pretty well to some and I think for those we
• 28:41
  Speaker 3: need to make sure they're doing the right things now.
• 28:44
  Speaker 3: And I still think we have so much work to do.
• 28:49
  Speaker 3: You know, in our specific generation, right like Gen X,
• 28:52
  Speaker 3: you know, early millennials, like we are very messed up
• 28:56
  Speaker 3: in the head about what our body should look like.
• 29:01
  Speaker 2: So how do you know if you are doing a
• 29:05
  Speaker 2: good program?
• 29:06
  Speaker 3: Okay, well, let me say what I think it should have.
• 29:09
  Speaker 3: I think it should as we've talked about, hit all
• 29:11
  Speaker 3: the foundational shapes. I mean, you should put your arms
• 29:14
  Speaker 3: over your head, and you needed to hang, You've got
• 29:16
  Speaker 3: to jump, you should squat. Basically, your your strength conditioning
• 29:20
  Speaker 3: program should put your body through all of the foundational shapes.
• 29:24
  Speaker 3: I think that would be one. I think you've got
• 29:26
  Speaker 3: to hang, you've got to jump, and everyone's afraid of jumping,
• 29:30
  Speaker 3: but literally jumping could be like hanging onto the edge
• 29:32
  Speaker 3: of your sink and jumping up and down. It can
• 29:34
  Speaker 3: be so scaled. I think the program has to regress
• 29:38
  Speaker 3: and progress. Like Kelly said, it's got to be scalable
• 29:42
  Speaker 3: and modifiable for you know, based on injury history, based
• 29:46
  Speaker 3: on you know, challenges, lack of mobility, you name it.
• 29:50
  Speaker 3: It's got to be scalable. It needs to include conditioning
• 29:55
  Speaker 3: because you know, we've got a sprint, we've got to
• 29:58
  Speaker 3: do middle work, we've got to do long cardio. So
• 30:00
  Speaker 3: it does need to include conditioning. It needs to be fun.
• 30:04
  Speaker 3: Maybe this is the most important thing. If we want
• 30:08
  Speaker 3: women to keep going and keep doing it, it needs
• 30:11
  Speaker 3: to be fun and up boring. And you know, there's
• 30:14
  Speaker 3: lots of ways. There's again, I could name fifty programs
• 30:17
  Speaker 3: run by amazing coaches, including yours, that are fun. And
• 30:22
  Speaker 3: what else am I missing? I always post about this,
• 30:24
  Speaker 3: like things ways for people. I have a post on
• 30:26
  Speaker 3: my Instagram about like how to audit your strength and
• 30:28
  Speaker 3: conditioning program, but includes most of those things. And I
• 30:32
  Speaker 3: think the other thing too is strength and conditioning isn't
• 30:35
  Speaker 3: just strength. It's conditioning. That's a key thing. And it
• 30:39
  Speaker 3: needs to include moving fast sometimes. I think that's another
• 30:43
  Speaker 3: thing I see when especially like when I'm out in
• 30:45
  Speaker 3: the world, people are doing a lot.
• 30:47
  Speaker 1: I want to interrupt you for seconds. How proud I
• 30:49
  Speaker 1: am to hear you say this. This is like that
• 30:53
  Speaker 1: you got to move fast, baby. I'll make you dinner
• 30:55
  Speaker 1: and coffee like you think you're killing me? Thank you.
• 30:58
  Speaker 3: Yeah, you also have to move fast, right, like like.
• 31:00
  Speaker 2: You made that peg for us.
• 31:02
  Speaker 3: Yeah. But you know it's like it's like you, you know,
• 31:05
  Speaker 3: if your program is just like slow moving all the time, okay,
• 31:10
  Speaker 3: then good luck like going to play pickleball or being
• 31:12
  Speaker 3: able to like break a fall, which is fast. So
• 31:16
  Speaker 3: you got to move fast sometimes. So you got like, like,
• 31:18
  Speaker 3: it can't just be you can't be moving in slow mo.
• 31:20
  Speaker 3: You can't be moving. So I would add like there
• 31:23
  Speaker 3: has to be some speed, you know, like biometrics, speed work,
• 31:29
  Speaker 3: single leg work, balance, so you know, but I think
• 31:33
  Speaker 3: what that means because someone listening to this is gonna
• 31:35
  Speaker 3: be like, dear God, how do I do all that?
• 31:39
  Speaker 3: But that's what you've got to rely on. A quality
• 31:41
  Speaker 3: program for this. Isn't someone listening to this like your
• 31:44
  Speaker 3: goal is just to find the right program. It's into
• 31:46
  Speaker 3: the coaches to design a program that includes all these things,
• 31:50
  Speaker 3: which is possible, but it has to be done really thoughtfully.
• 31:54
  Speaker 1: There are plenty of really yeah, there's so many good
• 31:57
  Speaker 1: programs and coaches with advanced degrees who know how to
• 32:02
  Speaker 1: put this thing together. I you know, I think one
• 32:04
  Speaker 1: of the things that confuses us is we're like, I
• 32:07
  Speaker 1: just did a lot of work, isn't that enough? Right?
• 32:09
  Speaker 1: And you know, I was sitting next to I was
• 32:11
  Speaker 1: at Canfit Pro, which is a huge governing body of
• 32:14
  Speaker 1: fitness in Canada. I was standing next to the the
• 32:18
  Speaker 1: director of small personal training group training at Good Life
• 32:22
  Speaker 1: and I was like, hey, so zoomba isn't fitness. She
• 32:26
  Speaker 1: was like like she got all huge and mad, and
• 32:29
  Speaker 1: I was like, no, no, no, you don't get me wrong.
• 32:31
  Speaker 1: You're using zooma wrong. We are getting people together, we
• 32:35
  Speaker 1: are working on rhythm. It's so fun. No one goes
• 32:38
  Speaker 1: to a zoomba class and doesn't just grin and feel good.
• 32:42
  Speaker 1: But I was like, community, quit trying to pretend like
• 32:45
  Speaker 1: that is going to meaningfully change your view of to
• 32:48
  Speaker 1: max or meaningfully right.
• 32:52
  Speaker 3: It's not.
• 32:52
  Speaker 1: It's not going to do the thing. So and we
• 32:55
  Speaker 1: see the same thing where people like it's power yoga.
• 32:58
  Speaker 1: I'm like, oh boy, just their thousand and yoga's just
• 33:00
  Speaker 1: turned over in their head like Graves, Like yoga is
• 33:03
  Speaker 1: an amazing breath movement, restorative practice. It was never intended
• 33:07
  Speaker 1: to be like jacked, like go to the Olympics yoga,
• 33:10
  Speaker 1: you know, throw the hammer yoga. It's like wrong application.
• 33:13
  Speaker 1: So what we see sometimes is that fitness is entertainment
• 33:16
  Speaker 1: and it's no different than me rabbing my mountain bike.
• 33:19
  Speaker 1: So if you like go into a group class and
• 33:20
  Speaker 1: it's super fun, go to your group class. But we
• 33:24
  Speaker 1: also need to come over here and say, hey, you
• 33:27
  Speaker 1: know you talked about regression progression. What's the one rap
• 33:30
  Speaker 1: max everyone for? What's the world record for clamshells? Anyone? Anyone?
• 33:34
  Speaker 1: Like what you see is that there's a lot of
• 33:36
  Speaker 1: busy work being done that kind of got pulled out
• 33:39
  Speaker 1: of physical therapy, and it feels like it work. And
• 33:42
  Speaker 1: if I have a list of thirty things I got
• 33:43
  Speaker 1: to get through, but it doesn't. Necessarily it's not the thing.
• 33:46
  Speaker 1: And what you'll see is all the best programs in
• 33:49
  Speaker 1: the world. They do look like the women's volleyball team
• 33:54
  Speaker 1: strength training at Berkeley. Like you walk in and you're like, oh,
• 33:57
  Speaker 1: they're strength training at lunch, they're working on press saying,
• 34:00
  Speaker 1: they're benching, they're doing pull ups, they're rowing, And what
• 34:03
  Speaker 1: you'll see is that there actually are a collection of
• 34:05
  Speaker 1: movements without a pre foundational You talked about essentials of
• 34:09
  Speaker 1: like what is your body's supposed to do? Your body's
• 34:11
  Speaker 1: not that complicated, so bear with me. Your arms go
• 34:14
  Speaker 1: over your head, Yes, they go out in front, they
• 34:17
  Speaker 1: go out to the side. Your arm goes behind you.
• 34:20
  Speaker 1: That's all your arm does. It gets complicated because your
• 34:22
  Speaker 1: elbow bends. But if I'm holding my arm out in
• 34:25
  Speaker 1: front of me and I bend my elbow, my arm
• 34:27
  Speaker 1: is still out in front of me. My elbow is
• 34:28
  Speaker 1: just bent right. So what we certainly see is that
• 34:31
  Speaker 1: the foundations of good strength conditioning are really just formal
• 34:35
  Speaker 1: movement languages of those positions we talked about overhead. We'll
• 34:39
  Speaker 1: look at all the ways you can train overhead. Strict press,
• 34:42
  Speaker 1: you can hang, you can do downward dog, There's so
• 34:45
  Speaker 1: many ways to load overhead. But ultimately we want to say,
• 34:49
  Speaker 1: do how do you progress those things? And you can
• 34:51
  Speaker 1: do all the downward dog in the world and still
• 34:54
  Speaker 1: not be able to hang from a pull up bar
• 34:56
  Speaker 1: or improve your grip or press something overhead, and that's
• 34:59
  Speaker 1: why YOUGA fails as a strength program. And again no
• 35:04
  Speaker 1: shade on yoga. The idea here though, is, hey, we
• 35:07
  Speaker 1: do need to be able to say next week I
• 35:09
  Speaker 1: could put another kilo on the bar or next week
• 35:12
  Speaker 1: or hey, I can regress that because I'm smoked or
• 35:15
  Speaker 1: I'm tired, and it's hard to regress, you know, busy work.
• 35:19
  Speaker 1: So fitnessing, which is we'll call fitness, is entertainment. It's
• 35:22
  Speaker 1: super great and I love it and I have a
• 35:24
  Speaker 1: great time doing it, and I.
• 35:25
  Speaker 3: We it's no different from like playing a sport or
• 35:27
  Speaker 3: riding your bike or biking.
• 35:28
  Speaker 1: Let's treat that stuff like that's my sport, right and
• 35:31
  Speaker 1: now I'm training to go do my sport and I'm like, oh,
• 35:34
  Speaker 1: that's great, and there might be benefits from doing your sport,
• 35:36
  Speaker 1: like riding your mountain bike is going to build a
• 35:37
  Speaker 1: big set of lungs, but that's not why we mountain bike.
• 35:40
  Speaker 2: Okay. So if we move on to the no pain,
• 35:45
  Speaker 2: no gain mentality of like I have to be crushed
• 35:49
  Speaker 2: or even talking about opening up the conversation to the
• 35:56
  Speaker 2: the female, that's like, okay, got it, I know I
• 35:58
  Speaker 2: need a strength training I find a good program, I
• 36:00
  Speaker 2: mean conditioning. A lot of injuries occurring with women that
• 36:07
  Speaker 2: are going in like too hard, too fast, or don't
• 36:10
  Speaker 2: have proper movement, and they're trying, like as Julia, as
• 36:14
  Speaker 2: you said, like they're at the gym, they're at the
• 36:16
  Speaker 2: hotel gym, they're trying.
• 36:19
  Speaker 3: What are we.
• 36:20
  Speaker 2: Missing with with that? Knowing that in midlife with menopause,
• 36:27
  Speaker 2: we're just more at risk for these tendon issues with
• 36:31
  Speaker 2: declining estrogen. What are your thoughts on that? Well?
• 36:35
  Speaker 3: I would start by saying that if you can afford
• 36:37
  Speaker 3: it with a strong if and you are brand new
• 36:39
  Speaker 3: to strength and conditioning, you, if you can, you should
• 36:43
  Speaker 3: hire an in person coach. If you were a brand
• 36:46
  Speaker 3: if you're a woman who's brand new to strength and conditioning,
• 36:48
  Speaker 3: hire an in person coach. And I'm not saying that
• 36:51
  Speaker 3: needs to be a life sentence of like paying for
• 36:53
  Speaker 3: personal training. Man, you could do like eight sessions with
• 36:56
  Speaker 3: a good coach or personal trainer and learn the fundamental
• 36:59
  Speaker 3: moves and figure out what your limitations are and learn
• 37:03
  Speaker 3: how to modify, and then you could then go sign
• 37:06
  Speaker 3: up for a thousand different online programs and probably be
• 37:08
  Speaker 3: pretty functional and like you know, buffer yourself against some injury.
• 37:12
  Speaker 3: So I do think, you know, we strength and conditioning
• 37:16
  Speaker 3: is a skill and weightlifting is a skill that requires
• 37:20
  Speaker 3: coaching at.
• 37:22
  Speaker 1: Hill.
• 37:24
  Speaker 3: I do think if your brand brand new to it,
• 37:27
  Speaker 3: you know that is money well spent. And again I'm
• 37:30
  Speaker 3: not saying sign up for the rest of your life
• 37:31
  Speaker 3: for in person coaching at all. The second thing I
• 37:35
  Speaker 3: would say is, and you know, people are going to
• 37:37
  Speaker 3: get real like because they have real strong feelings about this,
• 37:39
  Speaker 3: but like it depends and it's very situation specific. But
• 37:43
  Speaker 3: like a lot of CrossFit gyms have really good coaches
• 37:47
  Speaker 3: who understand weightlifting technique. That would be another place I
• 37:51
  Speaker 3: would start Again, you don't have to CrossFit for the
• 37:53
  Speaker 3: rest of your life. You don't have to like cross
• 37:55
  Speaker 3: but you don't have a feeling about it. But like
• 37:56
  Speaker 3: any good CrossFit gym has an onboarding program where they
• 38:00
  Speaker 3: actually teach fundamental weightlifting skills and technique. That's pretty rare.
• 38:05
  Speaker 3: You can't find that in globo gyms. You can't find
• 38:07
  Speaker 3: that in boutique fitness gyms. Like you to Orange Theory,
• 38:09
  Speaker 3: you just show up and you just crush yourself, like
• 38:11
  Speaker 3: talk about no pain or no gain like you can
• 38:13
  Speaker 3: go get a hard workout and die, but like, no
• 38:15
  Speaker 3: one in orange theory is telling you how to like
• 38:17
  Speaker 3: have perfect kettlebell swing technique. You just start swinging a kettlebell.
• 38:22
  Speaker 3: So I mean, I think, like number one, if you
• 38:25
  Speaker 3: can afford it, find a coach, and if you can
• 38:28
  Speaker 3: afford it, find a program that has as much education
• 38:32
  Speaker 3: in addition to the Strengthing edition as you can get,
• 38:35
  Speaker 3: maybe something more than just like here's how to do
• 38:37
  Speaker 3: a kettlebell swing, but like a little bit more education
• 38:40
  Speaker 3: about how to take care of your body, how to
• 38:42
  Speaker 3: understand technique, what to focus on, what to care about.
• 38:45
  Speaker 3: But I mean, honestly, I think one of the single
• 38:48
  Speaker 3: greatest skills anyone, and I think this would especially go
• 38:50
  Speaker 3: for women in midlife, is is to learn how to
• 38:55
  Speaker 3: modify a Strengthing edition. Kelly mentioned this, and I think
• 38:59
  Speaker 3: this is like, what of two skills I think are
• 39:01
  Speaker 3: the most important thing in a lifelong strength and conditioning practice,
• 39:03
  Speaker 3: and one of them is the learning to modify and
• 39:07
  Speaker 3: that takes time. But you know, we are all coming
• 39:10
  Speaker 3: into this with an injury history, lack of mobility in
• 39:15
  Speaker 3: certain joints. We are some of us are more prone
• 39:19
  Speaker 3: to tendon injuries. I mean, you name it. We're all
• 39:21
  Speaker 3: coming in with stuff. We've had surgeries, you know, people
• 39:24
  Speaker 3: have had cancer. I mean you just name it, like
• 39:26
  Speaker 3: once you get into midlife, Like we're talking about bodies
• 39:28
  Speaker 3: that are not like all functioning on perfect, you know,
• 39:31
  Speaker 3: on perfect. So part of it is we all need
• 39:34
  Speaker 3: to learn how to modify based on our own injury history,
• 39:37
  Speaker 3: own body. We have to learn how to modify. We
• 39:41
  Speaker 3: have to let go of the no pain, no gain
• 39:43
  Speaker 3: idea because that's how we learn how to scale our
• 39:46
  Speaker 3: own workouts appropriately. Like I'm just about to put up
• 39:49
  Speaker 3: a video because everyone's like box shump, box jump, and
• 39:51
  Speaker 3: everyone's terrified of box jumping, but like in my opinion,
• 39:55
  Speaker 3: jumping from the ground onto a ten pound plate counts
• 39:57
  Speaker 3: as a box jump. So you know, sign up for
• 40:01
  Speaker 3: a program and it says five box jumps, and you
• 40:04
  Speaker 3: think your only choice is to jump on a twenty
• 40:06
  Speaker 3: inch box when you don't realize you can jump on
• 40:09
  Speaker 3: a two inch plate as a box jump and that
• 40:12
  Speaker 3: that counts. You're really missing out. So I think we've
• 40:15
  Speaker 3: got to teach women how to modify strength and conditioning
• 40:19
  Speaker 3: programs and modifying isn't cheating. Modifying is just you know,
• 40:25
  Speaker 3: reducing the load, reducing the volume, scaling the movement so
• 40:29
  Speaker 3: that they work for your body. It's not cheating.
• 40:32
  Speaker 1: Yeah, it works, even the scaling the speed. You know.
• 40:36
  Speaker 1: Australia has a formal program that is supported by the
• 40:42
  Speaker 1: government to help manage ostia process, particularly in women. And
• 40:47
  Speaker 1: it is deadlift, back squad bench press, strict proverhead press
• 40:54
  Speaker 1: and it's five by five everybody, which is the like
• 40:57
  Speaker 1: most genarity to it.
• 40:59
  Speaker 3: Like at the hospital strength program, you.
• 41:01
  Speaker 1: Could possibly do it. We're gonna do five sets five
• 41:03
  Speaker 1: reps press in between and guess what next time, We're
• 41:07
  Speaker 1: gonna put a little bit more on the bar and
• 41:09
  Speaker 1: a little bit more on the bar. And so with that,
• 41:12
  Speaker 1: hints at number one is when we see people get
• 41:15
  Speaker 1: tweaked or injured, it's because they come in with sometimes
• 41:18
  Speaker 1: significant aerobic engines that allow them to do a lot
• 41:21
  Speaker 1: of work. And so one of my nightmares is that I,
• 41:24
  Speaker 1: like my elite cyclists are like, hey, I want to
• 41:26
  Speaker 1: get some strength isshing. So just I go to orange
• 41:28
  Speaker 1: Erum like hold up, you can work yourself into the hole.
• 41:32
  Speaker 1: Because no one's saying this is enough or this is
• 41:35
  Speaker 1: probapan or this is how we develop enough capacity to
• 41:39
  Speaker 1: have a stimulus. You still do, go do a sport instead.
• 41:42
  Speaker 1: You're just gonna continue to do as much work as
• 41:44
  Speaker 1: possible for as long as possible to run out of time.
• 41:48
  Speaker 1: And when you have a big engine that you've been
• 41:50
  Speaker 1: developing for years and years and years, you can show
• 41:52
  Speaker 1: up and do so much work and just that doesn't
• 41:56
  Speaker 1: just more work doesn't get you across the finish line.
• 41:59
  Speaker 1: It doesn't get you. So we see the tweaks happen
• 42:02
  Speaker 1: typically in these higher rep Let's do tons of cardio pump.
• 42:07
  Speaker 1: I put twenty five pounds on your back and we
• 42:08
  Speaker 1: did three thousand squats, Like, okay, that's a recipe. What
• 42:12
  Speaker 1: we don't see is that people get tweaked when they
• 42:15
  Speaker 1: are going slow and heavy for three to five reps
• 42:18
  Speaker 1: across more sets. That just doesn't happen as much. The
• 42:21
  Speaker 1: gym is actually the safest place in the world. That's
• 42:24
  Speaker 1: where we can control everything. So if you've got all tweaky,
• 42:26
  Speaker 1: weird stuff, we can slow it down and regress it
• 42:29
  Speaker 1: and make it safe enough where if you're getting tweaked
• 42:32
  Speaker 1: in the gym, something is going horribly wrong. That's the
• 42:35
  Speaker 1: only place where we have safety. And the last thing
• 42:37
  Speaker 1: I'll add is that quit trying to get fit in
• 42:40
  Speaker 1: six weeks or twelve weeks. What the hell? Yeah, Like,
• 42:43
  Speaker 1: have you ever worked with an Olympic cycle? Like it
• 42:46
  Speaker 1: takes four years for an Olympic cycle, four years to
• 42:49
  Speaker 1: like shave a couple seconds off. You need to take
• 42:52
  Speaker 1: the view that this is such a long game and
• 42:55
  Speaker 1: you're not going to see the results that you want.
• 42:59
  Speaker 1: And I mean, our minimum program for us is twelve weeks,
• 43:04
  Speaker 1: and that's just on board. That's how long it takes.
• 43:07
  Speaker 1: We think, so you have the language and then we'll
• 43:10
  Speaker 1: see you in a year, because that's how long it takes.
• 43:13
  Speaker 3: And just two other things. The things that we spend
• 43:16
  Speaker 3: the most time on in our program when it comes
• 43:20
  Speaker 3: to coaching our athletes is teaching them how to modify
• 43:23
  Speaker 3: is in that twelve weeks and they sort of and
• 43:25
  Speaker 3: we literally consider twelve weeks to be like a basic
• 43:27
  Speaker 3: onboarding like you're just like a you're basically like a
• 43:29
  Speaker 3: two year old after you've done our twelve week program
• 43:32
  Speaker 3: phase one. And we spend so much time teaching people
• 43:36
  Speaker 3: how to modify. But then the other thing we spend
• 43:38
  Speaker 3: a massive amount of time on and I think where
• 43:40
  Speaker 3: I'm finally circling it back to your original no pain,
• 43:42
  Speaker 3: no gain question, is this mindset piece Because we have
• 43:47
  Speaker 3: so many people in our program who have a perfectionist mindset,
• 43:50
  Speaker 3: and so if they see a program that says do this,
• 43:54
  Speaker 3: and then do this, and then do this no matter what,
• 43:56
  Speaker 3: like they will injure themselves on Rep. Two, but they
• 43:59
  Speaker 3: will con tinue going because their mindset is this, like
• 44:02
  Speaker 3: I have to check the boxes. I have a perfectionist mindset.
• 44:05
  Speaker 3: And so we've spent so much time and continue to
• 44:08
  Speaker 3: spend so much time with our athletes, you know, trying
• 44:10
  Speaker 3: to work with them to say like, hey, if you
• 44:13
  Speaker 3: are feeling tired at your programmed eight out of ten,
• 44:16
  Speaker 3: like stop at eight, you know, or if you need
• 44:19
  Speaker 3: to reduce the load or reduce the volume in any way,
• 44:23
  Speaker 3: like you're still doing the program. You're still going to
• 44:25
  Speaker 3: get a lot out of it. But I think in
• 44:27
  Speaker 3: this this particular age group we're in, and especially with women,
• 44:31
  Speaker 3: like there's this very perfectionist mindset that it's like, well,
• 44:34
  Speaker 3: you know what if Haley told me I have to
• 44:35
  Speaker 3: do twelve sets at twelve, I better do every single
• 44:39
  Speaker 3: twelve rep and they're going to like, you know, they can't.
• 44:41
  Speaker 3: It's just like we're all tweaked. And I suffer from
• 44:44
  Speaker 3: that too, by the way, I'm not immune from that,
• 44:47
  Speaker 3: but we spend a lot of time trying to unpack
• 44:49
  Speaker 3: that with our athletes.
• 44:50
  Speaker 1: Let me just say that that served everyone who's listening
• 44:54
  Speaker 1: is like, that's me. That served you really well across
• 44:56
  Speaker 1: many domains of your life where you just were like,
• 44:59
  Speaker 1: I cannot work the com petition and I'm successful because
• 45:03
  Speaker 1: I do what I say I'm going to do, and
• 45:04
  Speaker 1: I trust this person. And what we what we recognize
• 45:08
  Speaker 1: there is that people haven't had a chance to say,
• 45:10
  Speaker 1: you know, they don't they don't know what the roadsides are.
• 45:14
  Speaker 1: They can't even tell when they've had enough or what
• 45:17
  Speaker 1: the programming looks like. So they do feel like, you know,
• 45:20
  Speaker 1: they've been served. And also there's some what we call
• 45:23
  Speaker 1: plausible deniability in there, and that means that like, well,
• 45:26
  Speaker 1: I worked really hard and I got hurt, so it's
• 45:27
  Speaker 1: not my fault. I worked really hard, and you know
• 45:29
  Speaker 1: it's someone else's fault because I did what you said,
• 45:31
  Speaker 1: and I'm like, hold up, this is your body, your
• 45:34
  Speaker 1: process So if you're smoked tomorrow and can't train, one
• 45:37
  Speaker 1: of our favorite things to say is don't let today's
• 45:39
  Speaker 1: train and get into in the way of tomorrow's training
• 45:42
  Speaker 1: or tomorrow's activity. So if you're smoking yourself, it's always
• 45:45
  Speaker 1: better to leave a little on the table and be like,
• 45:47
  Speaker 1: I feel great. I'm leaving, I feel great. I'm not
• 45:50
  Speaker 1: trying to meet all of my psychological needs to destroy
• 45:54
  Speaker 1: my ego and sense of self and punish myself for
• 45:56
  Speaker 1: eating in the gym, and then I'll see what happens tomorrow.
• 46:00
  Speaker 1: That's not what a strength and conditioning practice looks like.
• 46:04
  Speaker 2: Yeah, because you just like you just lost a day
• 46:06
  Speaker 2: in the gym or two days in the gym, if
• 46:08
  Speaker 2: you're so sore and smash that you can't actually get
• 46:12
  Speaker 2: there the next day, that is super common. That's what
• 46:15
  Speaker 2: I see as well. And I think the ability, as
• 46:18
  Speaker 2: you said, to modify, is a huge like that piece alone,
• 46:23
  Speaker 2: because I can't tell you how many times I mean
• 46:28
  Speaker 2: when they say if I had a dollar for every
• 46:30
  Speaker 2: time somebody would come in and say, Stacy Simms told
• 46:34
  Speaker 2: me to do four sets of four, why the hell
• 46:38
  Speaker 2: am I doing eight reps? I'm like, have you ever
• 46:41
  Speaker 2: lifted a dumbell before. Nope, But I'm going in for
• 46:45
  Speaker 2: four by four. So, like, it's it's really hard, as
• 46:50
  Speaker 2: you guys know, because you've been in this way longer
• 46:52
  Speaker 2: than me. When you have the ability to touch anyone
• 46:56
  Speaker 2: in the world on a global like a global audience
• 47:00
  Speaker 2: and anybody can buy your programs, it's really hard to have,
• 47:06
  Speaker 2: like you have to have all of the education and
• 47:10
  Speaker 2: knowledge and everything and and and that is what I
• 47:14
  Speaker 2: would say is a big miss for a lot of
• 47:18
  Speaker 2: programs out there that don't offer that number one. So,
• 47:21
  Speaker 2: as you said, I think you need to check and
• 47:23
  Speaker 2: make sure that you have some edic If you're doing
• 47:26
  Speaker 2: an online program, you have to have a little bit
• 47:28
  Speaker 2: of education if you have no clue what you're doing,
• 47:31
  Speaker 2: or you're not going to go hire a personal trainer
• 47:33
  Speaker 2: for a few sessions. But I mean, how many athletes
• 47:37
  Speaker 2: have you guys worked with? Like you can't even count?
• 47:41
  Speaker 3: Can't even count, can't even I mean, yeah, we opened
• 47:43
  Speaker 3: our gym in two thousand and five, and you know,
• 47:46
  Speaker 3: I mean can't we can't even count.
• 47:48
  Speaker 1: Why would I that would hint at how old I am.
• 47:51
  Speaker 3: Yeah, we can't remind ourselves, you know, that guys.
• 47:53
  Speaker 1: The other thing is I just want to remind everyone
• 47:55
  Speaker 1: is that as you're working with or looking for a coach,
• 48:00
  Speaker 1: I'm trying to value a program. Show the coach should
• 48:03
  Speaker 1: show you their work, Like who do they work with,
• 48:05
  Speaker 1: where do they train, who are they trained by? You know,
• 48:08
  Speaker 1: we see it. There are a lot of people on
• 48:10
  Speaker 1: the internet now who profess to be experts. And I'm like,
• 48:13
  Speaker 1: you film yourself exercising your own workout in a commercial gym.
• 48:18
  Speaker 1: You don't even own a gym. You don't even have
• 48:19
  Speaker 1: a garage gym, you know, And that's fine, but I'm like,
• 48:22
  Speaker 1: can you I never see you, coach. I never see
• 48:24
  Speaker 1: what your athletes look like moving, I never see the
• 48:26
  Speaker 1: teams you work with. I never see the places you've been.
• 48:28
  Speaker 1: I never like, you need to show us your work now.
• 48:31
  Speaker 1: You just can't profess that you're the greatest. You got
• 48:34
  Speaker 1: good genetics, you have tons of eating disorders. You know, like, yes,
• 48:38
  Speaker 1: you're shredded, but it doesn't mean anything. It really doesn't.
• 48:42
  Speaker 1: That you look you know, you're twenty two years old
• 48:45
  Speaker 1: and you look good, you know without your shirt. That
• 48:47
  Speaker 1: is not you know, that's not the reason come in here.
• 48:53
  Speaker 3: You know, so we could just eat like little chocolate
• 48:55
  Speaker 3: donuts and look good.
• 48:56
  Speaker 1: Oh my god. So you know, look, the one of
• 48:59
  Speaker 1: the things that just as we're sorting this out for people,
• 49:02
  Speaker 1: you know, we're looking for a sustainability. Julie has a
• 49:05
  Speaker 1: phrase called bone crushing consistency. And all programs at work,
• 49:10
  Speaker 1: they work to different degrees. We love. We are more
• 49:14
  Speaker 1: influenced by traditional strength and conditioning. Things that look like
• 49:19
  Speaker 1: modern strength conditioning that you would get to go to
• 49:21
  Speaker 1: a track and field Olympic event, right, that can be
• 49:25
  Speaker 1: regressed back to my mother in law. I mean, that's
• 49:28
  Speaker 1: where we're talking about, right, and again you should be
• 49:32
  Speaker 1: able to do. This is one of my tests for people.
• 49:34
  Speaker 1: You can take your program and if I come and
• 49:37
  Speaker 1: work out with you, I'm gonna be Okay, I'm not
• 49:39
  Speaker 1: gonna be as fit because there are things that you
• 49:41
  Speaker 1: like to do. But I can go and do all
• 49:44
  Speaker 1: the movements. I can perform all of the things. I
• 49:46
  Speaker 1: know how to regress the thing. And if you can't
• 49:49
  Speaker 1: drop into a yoga class, if you go to Yoga
• 49:50
  Speaker 1: Classic at your ass, whooped, I'm like, pooh, you suck.
• 49:53
  Speaker 1: I mean, if you go to if you're I don't
• 49:55
  Speaker 1: do pilates. Last time I did politis I got hurt.
• 49:57
  Speaker 1: I'm like, what do mean? Got hurt doing pilates? You
• 49:58
  Speaker 1: know what I mean? If you can't jump in to
• 50:00
  Speaker 1: a group fitness class, you know, and you can't hang,
• 50:03
  Speaker 1: then your fitness is sort of a lie. It's very
• 50:05
  Speaker 1: very specialized, and that's okay, just don't profess that it's
• 50:08
  Speaker 1: the one program. So again I'm looking for this utility.
• 50:13
  Speaker 1: How well do these movements transfer? And then more importantly
• 50:16
  Speaker 1: is we're thinking about training for things? Does this make
• 50:20
  Speaker 1: your mountain bike better? If we have a whole bunch
• 50:23
  Speaker 1: of runners who are suddenly interested in strength training, the
• 50:26
  Speaker 1: strength and conditioning should make the running faster, They should
• 50:28
  Speaker 1: feel better, right, Like, how do you know it's working
• 50:31
  Speaker 1: besides some you know, subjective body experience like oh someone
• 50:35
  Speaker 1: said I look skinny, you know in this dress? Like whoa,
• 50:38
  Speaker 1: you need a different dress? The you know, the thing
• 50:41
  Speaker 1: that we should be seeing getting better are the things
• 50:43
  Speaker 1: that you care about.
• 50:44
  Speaker 2: Yeah, okay, so I have a million places I want
• 50:47
  Speaker 2: to take this, but I'm sensitive. Eave your time too,
• 50:51
  Speaker 2: so mad that this is only an hour? Okay, So
• 50:54
  Speaker 2: I want to touch on your book built to Move,
• 50:57
  Speaker 2: And I want to touch on voodoo flossing because Stacy's
• 51:01
  Speaker 2: introduced that that. This is my favorite thing about Stacy.
• 51:04
  Speaker 2: Stacy brings everyone up with her, like I everyone like,
• 51:08
  Speaker 2: She's always like, oh this this is I've heard about
• 51:11
  Speaker 2: this voodoo flossing a million times and I haven't tried
• 51:16
  Speaker 2: it yet. But I want to know all about the
• 51:18
  Speaker 2: voodoo flossing and and your book Built to Move, because
• 51:23
  Speaker 2: I had nine million questions about the Built to Move
• 51:26
  Speaker 2: but we kind of covered some of it.
• 51:28
  Speaker 3: Yeah, we we really, I mean we talked a lot
• 51:30
  Speaker 3: about you know, the sort of basics of Bill to
• 51:32
  Speaker 3: Move and you know hip extensionism.
• 51:33
  Speaker 1: Built to Move, of.
• 51:34
  Speaker 3: Course you guys so, but yeah, I mean, h Kelly
• 51:38
  Speaker 3: invented voodoo flossing, and now you can see five hundred
• 51:43
  Speaker 3: thousand knockoffs on Amazon of like it's called musclefu, it's
• 51:46
  Speaker 3: called muscle flass, this flass, that floss flass floss. Yeah,
• 51:51
  Speaker 3: but we made up flossing. And and explain why you
• 51:55
  Speaker 3: named it voodoo.
• 51:56
  Speaker 1: Well, the idea is that we we had recognize it
• 52:00
  Speaker 1: people had some soft tissue restrictions. Yeah, we recognize that
• 52:03
  Speaker 1: people sometimes had swelling. Our hotspots, and that when we
• 52:07
  Speaker 1: took this rubber band and wrapped it around the circumference
• 52:11
  Speaker 1: of the limb or the joint we're trying to put
• 52:14
  Speaker 1: and we typically would say, hey, let's pull it to
• 52:16
  Speaker 1: fifty percent of its tension and we'll overlap at fifty
• 52:20
  Speaker 1: percent and we'll just keep it wrapped for a minute
• 52:22
  Speaker 1: or two. And the idea here is movement. So let's
• 52:25
  Speaker 1: say you got a hotspot. One of the things that
• 52:27
  Speaker 1: we recognize is that men, we suddenly saw better hydration
• 52:30
  Speaker 1: that changed the region, how the whole connective tissue of
• 52:35
  Speaker 1: that area with the different muscularture change suddenly restored how
• 52:41
  Speaker 1: things were gliding and moving. It changed maybe a joint mechanic.
• 52:45
  Speaker 1: If we had something that was swollen, we could compress it,
• 52:49
  Speaker 1: you know, thirty times a day for a minute and
• 52:51
  Speaker 1: really manage swelling and pain. With this. It gave us
• 52:54
  Speaker 1: inputs that was non threatening that allowed us to restore
• 52:57
  Speaker 1: our movement system. And when we explained all that to
• 53:00
  Speaker 1: one of our power lifting friends, he was like, you mean,
• 53:02
  Speaker 1: it's kind of like voodoo. And I was like, yeah,
• 53:04
  Speaker 1: it is kind of like Voodoojesse, That's exactly right. So
• 53:06
  Speaker 1: the idea here and this is the most important This
• 53:09
  Speaker 1: is the most important piece is that this is a
• 53:13
  Speaker 1: soft tissue technique like art, where we're getting tissues to
• 53:18
  Speaker 1: slide and glide, where we're storing function. We're getting inputs in.
• 53:24
  Speaker 3: Yourself driven by swelling.
• 53:26
  Speaker 1: It can reduce swelling and manage congestion. You can get
• 53:30
  Speaker 1: skin to slide over and achilles, you can, et cetera,
• 53:34
  Speaker 1: et cetera. And what we found was it was a
• 53:37
  Speaker 1: really nice tool that people could deploy themselves to make
• 53:42
  Speaker 1: themselves feel better, to restore their motion and to manage
• 53:45
  Speaker 1: their congestion. And it was with a really inexpensive tool.
• 53:49
  Speaker 1: And we found just ways to use it over and
• 53:53
  Speaker 1: over and over and over again that we're very surprising.
• 53:56
  Speaker 1: We can even use it like blood flow restriction cuffs
• 53:58
  Speaker 1: by just you know, wrapping around your hips and treating
• 54:01
  Speaker 1: them like very complex BFR tools. So you know, the
• 54:05
  Speaker 1: Voodoo floss idea and we actually have a Voodoo Floss
• 54:08
  Speaker 1: primer on our website if you're interested in sort of learning,
• 54:12
  Speaker 1: is that we recognize that a lot of people were
• 54:14
  Speaker 1: training They're like, Okay, I'm into the nutrition, I'm in
• 54:16
  Speaker 1: the training, but my knee hurts now, right, like what
• 54:18
  Speaker 1: do I do? And now we're like, okay, you just
• 54:20
  Speaker 1: opened another door of like how do I take care
• 54:23
  Speaker 1: of this body? Because I'm doing all the work. And
• 54:26
  Speaker 1: this was a way that people could make themselves feel
• 54:28
  Speaker 1: better and restore their positions as a only one technique tool,
• 54:33
  Speaker 1: but it's a really simple one that they could deploy
• 54:36
  Speaker 1: safely by themselves on themselves, without having to go out
• 54:40
  Speaker 1: and you know, take a day off and like, hey,
• 54:42
  Speaker 1: sometimes that tissue was just congested because you went for
• 54:46
  Speaker 1: a big run and then you sat in the car
• 54:48
  Speaker 1: waiting to pick up your kids. Right, that's an adaptation error.
• 54:51
  Speaker 1: And then you got home and you're like, my knee hurts. Well,
• 54:53
  Speaker 1: it turns out three minute voodoo session with some squats
• 54:56
  Speaker 1: where you wrap your knee and all of a sudden,
• 54:57
  Speaker 1: you knee doesn't hurt. I'm like good enough, Like that's
• 55:00
  Speaker 1: that's what we were attempting to do with that technique.
• 55:03
  Speaker 1: I love that.
• 55:03
  Speaker 2: So it's not just for like somebody that's dealing with
• 55:08
  Speaker 2: an acute injury.
• 55:09
  Speaker 3: No, Like, you could use it.
• 55:12
  Speaker 1: If you can use it to adjust stiffness, you could
• 55:14
  Speaker 1: use it. You know, you got a hot spot you
• 55:16
  Speaker 1: know hotspot isn't an injury, and I think this is
• 55:18
  Speaker 1: really important. We define injury as you can no longer
• 55:21
  Speaker 1: occupy a role in society, you can't do your role
• 55:23
  Speaker 1: in the family, you can't recreation. I can't go for
• 55:27
  Speaker 1: a run. My knee hurts so bad. You are injured, right,
• 55:29
  Speaker 1: My knee hurts when I go run. That's not an injury.
• 55:32
  Speaker 1: Your knee hurts when you're running. So what we recognize,
• 55:35
  Speaker 1: and of course we put red flags and clear mechanism
• 55:38
  Speaker 1: of injury. I stepped off a curb and you heard
• 55:40
  Speaker 1: a snap. Those things are injury. Everything else is a
• 55:43
  Speaker 1: training phenomenon. And one of the missions that we're on,
• 55:46
  Speaker 1: especially in Built to Move, is to try to tell
• 55:48
  Speaker 1: people that, hey, pain doesn't mean you're injured. Pain is
• 55:50
  Speaker 1: a request for change. And one of the things that
• 55:53
  Speaker 1: Juliet hinted at early on, I'm sorry, sorry, guys, sorry.
• 55:57
  Speaker 1: One of the things that you got hinted at early
• 55:58
  Speaker 1: on was that when you when you sit down in
• 56:00
  Speaker 1: front of the TV for twenty or thirty minutes, that's
• 56:03
  Speaker 1: when you can ask yourself what hurts, what's sore, what
• 56:06
  Speaker 1: feels stiff, And then that is the time to get
• 56:09
  Speaker 1: some inputs. So some of the soft tissue work, which
• 56:11
  Speaker 1: we're huge fans of, and I don't have billions of
• 56:14
  Speaker 1: hours of videos and content of follow along. That can
• 56:17
  Speaker 1: be reducing delayed onset muscle soreness, but also can be
• 56:22
  Speaker 1: you know, desensitizing a painful area. So you're like, hey,
• 56:25
  Speaker 1: my hip hurts, my back hurts, my shoulder hurts. Let
• 56:27
  Speaker 1: me use you to the little crossball, let me use
• 56:29
  Speaker 1: some breathing, let me introduce you to already sitting on
• 56:31
  Speaker 1: the floor. And now you have a technique and a
• 56:33
  Speaker 1: tool to minister to the things that are going to
• 56:37
  Speaker 1: happen because you're a body that's using your body, you're
• 56:41
  Speaker 1: a human being.
• 56:43
  Speaker 3: I have to double click on this because I think
• 56:45
  Speaker 3: this is also for people who are new to training
• 56:48
  Speaker 3: and strength and conditioning and exercise, who have sort of
• 56:51
  Speaker 3: gotten the.
• 56:52
  Speaker 1: Message soreness equals damage.
• 56:54
  Speaker 3: Yeah, no, soreness is going to be part of your life.
• 56:58
  Speaker 3: If you are doing any anything other than sitting in
• 57:01
  Speaker 3: your lazy boy all day, you probably are going to
• 57:04
  Speaker 3: get musculo skeletal tweaks and pains and injuries like this
• 57:07
  Speaker 3: is injuries art tweaks, tweaks, musculo skeletal pain and tweaks
• 57:11
  Speaker 3: are going to be part of your training trajectory. And
• 57:15
  Speaker 3: I think for those of us who've been training since
• 57:17
  Speaker 3: we were kids, like we've come to realize and accept that, like, hey,
• 57:21
  Speaker 3: sometimes you tweak your your shoulder, and sometimes you tweak
• 57:23
  Speaker 3: your neck, and sometimes you tweak your back, and that
• 57:25
  Speaker 3: does not mean a catastrophe. That's a normal phenomenon as
• 57:29
  Speaker 3: part of someone who's training.
• 57:31
  Speaker 1: And have you ever seen someone do a sport good god?
• 57:34
  Speaker 3: Yeah, But we what we don't have is the tools
• 57:36
  Speaker 3: for people to actually manage those things. And so you know,
• 57:40
  Speaker 3: that's been a lot of the work we've done is
• 57:41
  Speaker 3: just to say, hey, like, if you are training in
• 57:44
  Speaker 3: any capacity, and I don't care whether that means you're
• 57:46
  Speaker 3: going to Orange Theory or doing a huge, serious strength
• 57:49
  Speaker 3: and conditioning program, like it's going to be part of
• 57:51
  Speaker 3: the program that you're going to get little tweaks here
• 57:54
  Speaker 3: and there, Like it.
• 57:55
  Speaker 1: Just is I was doing repeats on the hill and
• 57:57
  Speaker 1: my achilles hurts, Yeah, that's okay.
• 57:59
  Speaker 3: What's but what what's your plan? Okay, what's your plan
• 58:01
  Speaker 3: to manage that? Because there's literally one thousand things you
• 58:04
  Speaker 3: can do to manage those little everyday must help your
• 58:06
  Speaker 3: creatur you know, besides also going and getting seven hundred
• 58:10
  Speaker 3: MRIs and doing a you know, like you don't necessarily
• 58:14
  Speaker 3: need that. There's a lot you can do.
• 58:15
  Speaker 2: Okay, I'm going I'm getting the Voodoo floss as soon
• 58:17
  Speaker 2: as we get off this call.
• 58:19
  Speaker 3: It's really effective, really effective.
• 58:22
  Speaker 1: If only there was like thousand videos about it.
• 58:26
  Speaker 2: Well, okay, so as we wrap this up for the listener,
• 58:29
  Speaker 2: So here we've talked about it. You need to get
• 58:31
  Speaker 2: Voodoo floss and you need to sit on the floor
• 58:33
  Speaker 2: for thirty minutes and just move around. And then the
• 58:37
  Speaker 2: Built to Move Is that part of your twenty one
• 58:39
  Speaker 2: day challenge?
• 58:41
  Speaker 3: Or is that we do have on Built to Move
• 58:44
  Speaker 3: dot com. We do have a free ten day Bill
• 58:46
  Speaker 3: to Move challenge. It's actually ten days and anyone can
• 58:50
  Speaker 3: do it. It's free and it goes through all of
• 58:53
  Speaker 3: the tests and practices and Built to Move, so it
• 58:57
  Speaker 3: just gives a little it sort of brings to life.
• 58:59
  Speaker 3: The test and practice isn't our book Built to Move,
• 59:01
  Speaker 3: and it's there for free anyone as welcome to do it.
• 59:03
  Speaker 1: We wanted to create vital signs for you to assess
• 59:06
  Speaker 1: where you are and to be able to come back.
• 59:09
  Speaker 1: You don't have to. It's not a program. It's literally like, oh,
• 59:12
  Speaker 1: you're in a strength condition nutrition program. We'll test out
• 59:15
  Speaker 1: how it's going.
• 59:16
  Speaker 3: For you, Like Build to Move is like, you know,
• 59:18
  Speaker 3: do the test and Build to Move like once a
• 59:19
  Speaker 3: year or twice a year. Like think of it as
• 59:21
  Speaker 3: you're at home physical like where are you, how's your mobility,
• 59:24
  Speaker 3: how's your nutrition? Are you sleeping enough?
• 59:25
  Speaker 1: We try to write it enough. We try to write
• 59:27
  Speaker 1: a prequel for people who are like, hey, A, I
• 59:30
  Speaker 1: want to get more out of my program, but b
• 59:32
  Speaker 1: I'm ready to start a program. Well, here's some of
• 59:34
  Speaker 1: the lifestyle nutrition components. We wrote this actually sneakily for
• 59:38
  Speaker 1: a lot of coaches who don't have time to talk
• 59:41
  Speaker 1: to you about your sleep and talked about your breath
• 59:43
  Speaker 1: work and talked about eating enough fruits and vegetables. It's
• 59:46
  Speaker 1: hard to get a lot of that stuff done in
• 59:48
  Speaker 1: an hour session. So we said, is hey, let's write
• 59:51
  Speaker 1: a book in a prequel to help onload that you
• 59:54
  Speaker 1: can do that whatever program you're on, the Built to
• 59:57
  Speaker 1: Move will help. And by the way, this is our
• 59:59
  Speaker 1: blue print when we go into any professional team any
• 1:00:03
  Speaker 1: professional organization, all branches of the government, where like, we
• 1:00:06
  Speaker 1: need to make sure we're level setting, and this is
• 1:00:09
  Speaker 1: our level setting.
• 1:00:10
  Speaker 2: So the ten tests are showing you where you're at.
• 1:00:14
  Speaker 2: But then the ten practices that.
• 1:00:16
  Speaker 3: You all have the same tame, same same, Yeah, the
• 1:00:19
  Speaker 3: ten tents, the practices help you get better at the test.
• 1:00:22
  Speaker 1: And we see people smash themselves in the gym for
• 1:00:25
  Speaker 1: forty five minutes and then they don't walk. We're like,
• 1:00:27
  Speaker 1: you got we walking as one of our vital signs.
• 1:00:31
  Speaker 1: Why you and we don't even think of walking as
• 1:00:34
  Speaker 1: not exercise. Everybody, it's more important than that. We need
• 1:00:37
  Speaker 1: you to decongest your tissues. Get outside, see your neighbors,
• 1:00:41
  Speaker 1: talk to your family, adapt right, like, can you know,
• 1:00:45
  Speaker 1: flush all the crap out of your lymphatics. That's why
• 1:00:47
  Speaker 1: we walk. We don't walk to burn calories.
• 1:00:51
  Speaker 2: I love it well, Kelly and Juliet. This has been
• 1:00:54
  Speaker 2: such a pleasure. And I'm I'm I'm gonna fly out
• 1:00:58
  Speaker 2: and meet you in person. So I don't know where, but.
• 1:01:03
  Speaker 3: I saw you.
• 1:01:04
  Speaker 2: I saw you have a course over my birthday in
• 1:01:08
  Speaker 2: September the twelfth and the thirteenth. Yes, a movement thing
• 1:01:12
  Speaker 2: in California. I'm coming. You should go anyways. Thank you
• 1:01:15
  Speaker 2: so much for your time and your expertise and just
• 1:01:19
  Speaker 2: being on the body Pod today. It has been a
• 1:01:21
  Speaker 2: true pleasure and just a lovely conversation.
• 1:01:25
  Speaker 3: Thank you so much for having us in Ditto, it's
• 1:01:27
  Speaker 3: been long overdue. Thank you so much for having us.
• 1:01:31
  Speaker 2: Thanks for listening everyone. If you enjoyed this episode, please
• 1:01:34
  Speaker 2: consider giving us a five star rating and sharing the
• 1:01:37
  Speaker 2: body Pod with your friends.