Latest / The Driven Athlete / Pain-Free Fitness, Building Resilience, & Daily Routines | Ep 61

Transcript

Pain-Free Fitness, Building Resilience, & Daily Routines | Ep 61 · The Driven Athlete

• 0:00
  Speaker 1: If you're a driven, active person who wants to reach and pursue a higher quality life with some ambition, then guess what this podcast is for you.
• 0:07
  Speaker 1: This is the Driven Athlete Podcast.
• 0:10
  Speaker 1: Let's go through a simple daily workout for the average person.
• 0:16
  Speaker 1: Alright, what does that look like?
• 0:17
  Speaker 1: Right, because we see people at our sports physical therapy practice that are battling pain and issues.
• 0:22
  Speaker 1: It's like I, finally, I just don't want to be in pain anymore.
• 0:24
  Speaker 1: Right, that's usually what I hear from my patients.
• 0:26
  Speaker 1: But hey, can I still work out?
• 0:28
  Speaker 1: And the answer to that is 100%, totally.
• 0:31
  Speaker 1: The key is just not reinforcing the impaired movement patterns that led to the issue in the first place.
• 0:38
  Speaker 1: For non-traumatic pain, right, that's like my shoulder hurts and I don't know why, or my back hurts and I don't know why, or my back hurts and I don't know why, or my knee's been bothering me and I still want to do lunges and squats and box jumps and run whatever.
• 0:48
  Speaker 1: So what I hear from people is they don't want to hurt anymore.
• 0:52
  Speaker 1: So how can they work out?
• 0:54
  Speaker 1: So I'm like, hey, you can totally work out.
• 0:56
  Speaker 1: We just have to work on some things, prioritize some stuff, so we don't reinforce the wrong movement patterns that led to the issue in the first place, not some stuff, so we don't reinforce the wrong movement patterns that led to the issue in the first place, not light things up and irritate things more, and then we can make some ground on gaining some fitness, right?
• 1:10
  Speaker 1: Because in my opinion, I feel like the fitness game is what builds resiliency.
• 1:14
  Speaker 1: I'm giving you all the secrets to life to stay out of my clinic, all right, and avoid pain or longevity, right?
• 1:21
  Speaker 1: So resiliency, in my opinion, is the game changer.
• 1:26
  Speaker 1: The game changer being like, if you slept weird on a different bed, you traveled on a hotel and you slept in a weird bed, right, and your neck is sore, how long is it sore for?
• 1:37
  Speaker 1: Are you like, oh my gosh, I was out for four weeks and I can't even move?
• 1:41
  Speaker 1: Or are we like oh, I was a little sore, but next day I'm good?
• 1:43
  Speaker 1: How well can you handle unforeseen out of system stuff events?
• 1:47
  Speaker 1: Or I lifted my bag up in the overhead bin in the airplane and I jacked up my shoulder and, oh my gosh, I'm out for six weeks.
• 1:54
  Speaker 1: I'm so sore.
• 1:55
  Speaker 1: Versus, like you know, I lifted a bunch of luggage and my shoulder feels fine.
• 1:59
  Speaker 1: I'm a little sore, but I was fine the next day.
• 2:02
  Speaker 1: That's resiliency, the ability to bounce back.
• 2:03
  Speaker 1: You set your body up for success for this tendons, ligaments, joints, whatever all those in your nerves, nervous system, the innervate everything for success If they're accommodating to unforeseen stressful things and they can bounce back quickly.
• 2:18
  Speaker 1: Right, we can set up for six and exercise is the best way, all right.
• 2:21
  Speaker 1: So how can we work out efficiently for the average person?
• 2:24
  Speaker 1: What I would say is usually people tell me after they say I don't want to hurt you more, they usually say I want to be toned, all right, or I want to look good naked.
• 2:31
  Speaker 1: That's usually what I hear and really what they're saying is they want to drop body fat percentage and they want to increase their muscle strength.
• 2:38
  Speaker 1: They also want to improve their cardiopulmonary, their cardiovascular capacity.
• 2:42
  Speaker 1: All right, their cardiovascular fitness game, and it's really your lungs and your heart as they work together, it's your cardiopulmonary system.
• 2:54
  Speaker 1: So that's usually what they mean.
• 2:55
  Speaker 1: All right, they want to look better.
• 2:55
  Speaker 1: They want to drop body fat percentage.
• 2:56
  Speaker 1: They want to be more defined with their muscle tone and they can be stronger.
• 2:59
  Speaker 1: Right, and I promise you you're not going to get swollen, jacked and overly bulky if you lift weights.
• 3:05
  Speaker 1: It's not going to happen, unless you're taking a lot of things and you lift excessively for a long, long, long time, especially women.
• 3:11
  Speaker 1: All right, so, with that being said, here's a daily workout.
• 3:13
  Speaker 1: What does it look like?
• 3:14
  Speaker 1: In my opinion, right, this is what we treat people with.
• 3:16
  Speaker 1: Number one some kind of general blood flow, warmup activity like a bike, a salt bike, elliptical, walking, a rower, something like that.
• 3:28
  Speaker 1: All right, ski erg can be one of those things, but it's a little bit more aggressive.
• 3:32
  Speaker 1: I personally am not a huge fan of the rower.
• 3:34
  Speaker 1: I don't know, I just don't like it.
• 3:35
  Speaker 1: I like the assault bike better.
• 3:37
  Speaker 1: This is low impact, general blood flow, or waking up your body to get ready for athletic movements and activities, right, okay, do that for like five minutes.
• 3:47
  Speaker 1: We're cruising, just five minutes in the assault bike or the elliptical.
• 3:49
  Speaker 1: It's low impact.
• 3:50
  Speaker 1: We're getting blood flow, we're lubing up your joints, we're getting things warmed up, all right.
• 3:54
  Speaker 1: Next step, after five minutes or eight minutes, whatever you want to do, next step is a dynamic warmup stretch routine.
• 4:01
  Speaker 1: Dynamic mobility, dynamic warmup.
• 4:04
  Speaker 1: Still, this is part of, like your movement prep-workout, movement prep routine.
• 4:09
  Speaker 1: All right, this sets up your joints, your ligaments, your muscle tissue for success, to tolerate strenuous athletic activity.
• 4:16
  Speaker 1: Right, and that looks like a dynamic hamstring stretch, a dynamic quad stretch, a dynamic glute stretch, maybe a pigeon stretch I'm a huge fan of calf stretch ankle like getting your ankles warmed up, some kind of upper body scapular movement like a pushup plus or like a dynamic downward dog plus push with your, with your scapula your shoulder blades were actively protracting and upwardly rotating your scapulas with like a dynamic downward dog, um, uh, blended in with like a pushup or like a knee pushup to a dynamic downward dog, a knee push-up to a dynamic downward dog, and do like 10, right, and then any other things you feel like is tight, right, maybe a shoulder stretch, a cross-body stretch, a tricep stretch like whatever, a pec stretch through like a squat rack or a doorway whatever.
• 4:59
  Speaker 1: Then sort of some kind of dynamic stretch movement prep routine where taking your muscles and your tendons and your ligaments to their appropriate elastic end range so they're ready to tolerate extreme end ranges at fast velocity, make sense, okay, cool.
• 5:14
  Speaker 1: Step three is getting prepared with like a workout.
• 5:18
  Speaker 1: All right, so I usually I set up like a circuit of like four workouts and do one, two, three, four one time and then again exercise one, two, three, four, and then again exercise one, two, three, four one time.
• 5:27
  Speaker 1: And then again exercise one, two, three, four, and then again exercise one, two, three, four and then do another round of a circuit of four new exercises One, two, three, four, that's round one.
• 5:36
  Speaker 1: And then again exercise one, exercise two, exercise three, exercise four, that's second round.
• 5:40
  Speaker 1: And then again one, two, three, four for a third round and then maybe a fourth round, and that's like two circuits of four exercises of three sets each right, and that those exercises would look like reverse slide lunges, standing single arm, shoulder press, lateral shoulder raises, barbell, rdls all right or straight leg deadlifts, there's a hamstring strengthening exercise, and then like a plank all right, maybe like a stability ball, plank rollout all right, do like 10 rollouts all right, do like 10 reps each leg or each arm for those exercises and do four, three rounds of those four exercises and that's one circuit.
• 6:18
  Speaker 1: And then, if you have time, another circuit of four new exercises and that would be like if we're doing legs and shoulders and core as an example for this workout, maybe another circuit of exercises could be step ups followed by box jumps, so we're compounding your legs, okay, front and lateral shoulder raise, front, front shoulder raises, but just a lateral, so front shoulder raises, and then maybe another plank, another core exercise, maybe like russian twists, with a full sit-up.
• 6:47
  Speaker 1: All right, so like russian twitchy side, do 20 each way and then do 10 full sit-ups and that'd be like your core bout for that circuit.
• 6:55
  Speaker 1: And then do those four exercises three rounds and that's your second circuit of that workout.
• 7:00
  Speaker 1: All right, so you did a general warmup blood flow, like at the assault bike, elliptical or something, for five minutes.
• 7:07
  Speaker 1: A dynamic warmup stretching routine, a dynamic stretch movement prep routine, a circuit of four exercises for three rounds, a circuit of four new exercises for three rounds, and then finished at all the way at the end with like a high intensity, getting your heart rate up.
• 7:30
  Speaker 1: Finisher, which would look like battle ropes or mountain climbers.
• 7:31
  Speaker 1: Or maybe interval sprints, as like get on the treadmill and run for at 75% of a sprint capacity for 45 seconds and then walk for 30 seconds and then sprint for 45 seconds, or like a 75% sprint for 45 seconds, walk for 30 seconds and do that interval, walk, sprint, walk, sprint for like five rounds, all right, and that entirety would be its total workout.
• 7:54
  Speaker 1: All right, it's very simple, but I promise a person that if they warm up appropriately, they just get things set up for success and they stay diligent with exercise like that, that will probably take that entire walking in the gym, starting the bike to finishing your finisher and walking out of the gym.
• 8:13
  Speaker 1: That should take 55 minutes, all right.
• 8:15
  Speaker 1: I'm very confident people can manage 55 minutes in a day, three days a week and anyway, I'm very confident that if a person were to stick to that and do that a hundred times over the period of a year, you would be a different, a completely different person.
• 8:32
  Speaker 1: As long as we have a nutrition game somewhat moderated and somewhat reasonable, right, not eating candy bars and just drinking Coke and like drinking alcohol a ton, like we're we're having an appropriate nutrition uh uh game set up.
• 8:49
  Speaker 1: I'm very confident that after like a hundred times in the gym, if you go three times to the gym like that, you're not going to feel it, you're not going to notice anything.
• 8:55
  Speaker 1: You're going to be really sore.
• 8:56
  Speaker 1: If you go too hard, right, there's no reason why I go too hard at the beginning.
• 9:00
  Speaker 1: Less is more and we gradually move up.
• 9:03
  Speaker 1: You're not going to be jacked in one day.
• 9:05
  Speaker 1: You're not going to be Bruce Lee in one week of a workout.
• 9:07
  Speaker 1: We're looking at like six months down the road.
• 9:10
  Speaker 1: What does that look like?
• 9:11
  Speaker 1: Okay, so keep that in mind.
• 9:13
  Speaker 1: We're not breaking world records today.
• 9:17
  Speaker 1: Right, it's very amplified and motivated.
• 9:19
  Speaker 1: It's great.
• 9:21
  Speaker 1: Going too hard, too fast will squash that enthusiasm real fast, because you're going to be sore, you're going to hurt, you're not going to feel great and that's going to squash that enthusiasm real fast.
• 9:29
  Speaker 1: If you go too much, too quick Go to the gym three times, you're probably not going to notice anything.
• 9:33
  Speaker 1: Go to the gym six times still really not going to notice anything.
• 9:37
  Speaker 1: By the end of that week you might feel more tolerant to like working out and getting some momentum Great.
• 9:45
  Speaker 1: If you look at the mirror, we're not going to notice much of a huge change yet.
• 9:47
  Speaker 1: But if you go to the gym a hundred times, you're going to be a completely different person.
• 9:51
  Speaker 1: So what you can even do is just have a whole uh like a big long um list of boxes, numbered one through a hundred, and every time you go to the gym just check off one box and that's one, and by the time you get to 70, you're going to be a new person, I promise, as long as your nutrition game is dialed in and if you're any questions on nutrition stuff, search back on our previous podcasts on nutrition.
• 10:16
  Speaker 1: We deep dive into all that stuff.
• 10:19
  Speaker 1: But consistency is the key.
• 10:21
  Speaker 1: Not going too much too quickly is a key.
• 10:24
  Speaker 1: Less is more at the beginning, totally understood.
• 10:26
  Speaker 1: You have plenty of time to work on strength and be Mr Olympia or Mrs Olympia.
• 10:30
  Speaker 1: That's not what we're doing today.
• 10:32
  Speaker 1: Um, and staying consistent and not doing being too aggressive, too fast and not warming up that's a great way to light up joints and tendons and ligaments and stuff to make things get hurt.
• 10:44
  Speaker 1: And that's what we see a lot of times.
• 10:46
  Speaker 1: We just work our patients through like a dynamic warm-up and just show them that, like I'm not doing any of this stuff, it can be a game changer to set yourself up for success okay and over a long enough time horizon.
• 10:56
  Speaker 1: Ultimately, that leads to improved resiliency of your human body and your human anatomy and other benefits that will be noticed.
• 11:04
  Speaker 1: Cardiopulmonary, cardiovascular health fitness game will be improved.
• 11:10
  Speaker 1: Usually lower body fat percentage will be recognized and more muscle strength the muscle tone will be noticed.
• 11:20
  Speaker 1: In addition to that, there's other neuro and brain adaptations that happen where a person gets used to doing things that are hard and you end up building more willpower and consistency of like being able to do hard things that you don't want to do but doing them anyway.
• 11:38
  Speaker 1: There's a lot of benefits that come with that over a long period of time, I promise you not just me, but the empirical evidence and other humans that have done research on this stuff find the same thing.
• 11:47
  Speaker 1: And that's one of the huge benefits of just a cold plunge because it sucks and it's hard and it's super uncomfortable.
• 11:52
  Speaker 1: But if you can make yourself do it consistently, it helps with confidence, it helps with willpower and it helps with doing things consistently that you don't want to do over a long enough time horizon of doing things that you don't want to do, that are hard and challenging.
• 12:08
  Speaker 1: Usually the things we're avoiding are those things Consistently.
• 12:10
  Speaker 1: Sticking to that and being boring and doing those things consistently and not getting too cute or doing too much too fast, you're going to see huge changes and that consistency carries on to a lot of other things in life.
• 12:21
  Speaker 1: But anyway, enough of the philosophy of life and the meaning of life, whatever.
• 12:26
  Speaker 1: But there is evidence and research to show.
• 12:29
  Speaker 1: There's this area of the brain called the anterior mid-singulate cortex All right, I think I got that right the anterior mid-singulate cortex that has been found to be associated with willpower, where that area of the brain is larger in size and grows in size.
• 12:49
  Speaker 1: In individuals that do things that they don't want to do consistently, they make themselves do things that they don't feel like they want to do, they're not comfortable doing them, but they do it anyway.
• 12:59
  Speaker 1: And also they find that area of the brain is larger for people that avoid doing things that they want to do that are not good for them.
• 13:06
  Speaker 1: They avoid things that they want to do, they're comfortable with them but it's not good for them, and they know they shouldn't do them, but they avoid doing them and despite that, and they resist that temptation, that area of the brain grows Interesting, whereas in other people that consistently don't do either of those things, they just do whatever they want and they don't really concern themselves with repercussions or like I know I shouldn't do this but I'm doing it anyway.
• 13:30
  Speaker 1: That hedonistic lifestyle would be on that boat, on the extreme end or not doing things that they know they should do and they just avoid them or don't do them.
• 13:37
  Speaker 1: That area is more atrophied, smaller.
• 13:39
  Speaker 1: It's just interesting, right, but anyway, we can purposely work on that stuff and the fitness game was one of the things, one of those things, and it sets up your resiliency of your human body and anatomy over a long enough time horizon with including some fitness in your life and it can be super impactful.