Latest / Be It Till You See It / 604. Breakthrough Insights on Pain and Movement

Transcript

604. Breakthrough Insights on Pain and Movement · Be It Till You See It

0:00
[SPEAKER_02]: Our body is constantly giving us signals that something needs to change.
0:04
[SPEAKER_02]: We're neglecting something.
0:05
[SPEAKER_02]: We need to add something in.
0:07
[SPEAKER_02]: And yet what we obtain, we automatically think something is wrong, something is bad.
0:12
[SPEAKER_02]: Which sometimes, sure.
0:15
[SPEAKER_02]: But most of the time, it's just an alarm, especially eating an accident, nothing happened immediately.
0:21
[SPEAKER_02]: This is just another signal to the brain that, hey, we're neglecting something in the body.
0:29
[SPEAKER_03]: Welcome to the be it till you see it podcast, where we talk about taking messy action, knowing that perfect is boring.
0:36
[SPEAKER_03]: I'm also Logan, prize instructor and fitness business coach.
0:40
[SPEAKER_03]: I've trained thousands of people around the world, and the number one thing I see stopping people from achieving anything is self-doubt.
0:48
[SPEAKER_03]: My friends, action brings clarity, and it's the antidote to fear.
0:54
[SPEAKER_03]: Each week my guests will bring bold, executable, intrinsic, and targeted steps that you can use to put yourself first and be it till you see it.
1:04
[SPEAKER_03]: It's a practice, not a perfect, let's get started.
1:12
[SPEAKER_03]: Alright, be a babe.
1:12
[SPEAKER_03]: This is going to be an epic episode.
1:15
[SPEAKER_03]: Really, truly so excited to have this amazing woman on.
1:18
[SPEAKER_03]: I got so excited about all the education information she was giving us.
1:21
[SPEAKER_03]: I didn't get her a proper bio and you'll get one on Thursday for sure, but just know that Dr. Infit is our guest today and she has been named one of the top 50 health care professionals in the US.
1:31
[SPEAKER_03]: She's amazing.
1:32
[SPEAKER_03]: She's wonderful.
1:32
[SPEAKER_03]: And she has a really great, amazing outlook on how we can look at pain in our bodies.
1:37
[SPEAKER_03]: And when it comes to being at TTC, there's just so many factors, right?
1:40
[SPEAKER_03]: We can give you all the strategies and all the meditations and all the journals on the world.
1:43
[SPEAKER_03]: But like, if you feel pain in your body, it could literally be the thing to hold your back.
1:47
[SPEAKER_03]: And I can't have that.
1:48
[SPEAKER_03]: We can't have that around here.
1:49
[SPEAKER_03]: So, Dr. Infit is going to educate us and give us some inspiration and some options in our life and ways of thinking about pain that I think are going to change your life and help you be at TTC.
1:59
[SPEAKER_03]: So here she is.
2:00
[SPEAKER_03]: be a babe.
2:00
[SPEAKER_03]: This is this is going to be fun.
2:02
[SPEAKER_03]: This is a more of a dream come true.
2:04
[SPEAKER_03]: This is a little bit of fan growing because in the world that I lived in in Los Angeles, I got to see this woman kind of for a far sometimes right next to me in work.
2:12
[SPEAKER_03]: That's the same place as she is just like just the person who's been so authentically themselves helping people in the best way in a different avenue than I do in the fitness world, but just in a way that I so respect and so admire and watching her grow.
2:25
[SPEAKER_03]: year after year has been absolutely wonderful and on spiring gen for brownie doctin fit holy fucking molly thanks for being here thank you so much for having me um okay in case people have no idea who you are can't make can't believe it but it could be true can you tell everyone what you rock at
2:42
[SPEAKER_02]: Yeah, I am a physical therapist.
2:45
[SPEAKER_02]: My handle is Dr. Enfit across the board.
2:48
[SPEAKER_02]: So Instagram, you do TikTok all the places.
2:52
[SPEAKER_02]: And I help empower people to move in a different way in their bodies than they might not have known to hopefully find ways that they could relieve pain and move better and move more efficiently.
3:04
[SPEAKER_03]: Yeah.
3:05
[SPEAKER_03]: So I think like...
3:07
[SPEAKER_03]: Similarly, I'll meet a lot of people.
3:09
[SPEAKER_03]: I'll come in and they'll have pain.
3:11
[SPEAKER_03]: And there's certain things that they want to do.
3:13
[SPEAKER_03]: And as a pulleys instructor, as much as knowledge as I have, there's some things like way outside my scope.
3:18
[SPEAKER_03]: But also, I think sometimes pain becomes something that really holds us back.
3:23
[SPEAKER_03]: And I've watched people sometimes like hold on to the pain or have a story around it.
3:27
[SPEAKER_03]: And then it can be hard to watch that because you're like, you have so much potential.
3:31
[SPEAKER_03]: You have so much stuff you could do in this world, but the pain is holding you back.
3:36
[SPEAKER_03]: When people have pain in their body, like, what have you seen it negatively doing affecting their lives and, like, what they're capable of?
3:41
[SPEAKER_02]: Pain is hard because...
3:45
[SPEAKER_02]: What should be thought as a good alert system within our body, just like anything else, our stomach grumbles when we're hungry, we yawn when we're tired, our body is constantly giving us signals that something needs to change.
3:57
[SPEAKER_02]: We're neglecting something, we need to add something in.
4:01
[SPEAKER_02]: And yet what we obtain, we automatically think something is wrong, something is bad, which sometimes, sure.
4:09
[SPEAKER_02]: But most of the time, it's just an alarm, especially eating an accident, nothing happened immediately.
4:15
[SPEAKER_02]: This is just another signal to the brain that, hey, we're neglecting something in the body.
4:22
[SPEAKER_02]: And it's not necessarily bad, but I'm protecting you in case it turns into bad.
4:28
[SPEAKER_02]: So if we can start to see it more as that protective mechanism rather than, oh my gosh, something is damaged, something is horrible, I have broken, so like, you know, my spine is popping whatever things that we say in our mind about when we feel it, if we could just say, oh, that is a, that's a protective mechanism so that it doesn't become bad.
4:50
[SPEAKER_02]: And then we start acting upon it and moving into it.
4:53
[SPEAKER_02]: I think the number one thing that pops up for people is that it is horrible.
4:57
[SPEAKER_02]: It's bad.
4:57
[SPEAKER_02]: I need to stop moving and stop doing whatever I just did.
5:01
[SPEAKER_02]: That's going to damage it.
5:03
[SPEAKER_02]: I'm creating more damage if I feel the pain, you know, all of these stories that we continue to tell ourselves.
5:09
[SPEAKER_02]: And sometimes it has nothing to do with the tissue.
5:12
[SPEAKER_02]: Yes, the tissue is involved.
5:13
[SPEAKER_02]: But there are neuro tags that are brain-created based on little things that pop up within our body and when we're stressed, when we don't drink enough water, we're not sleeping enough, we're not putting good nutrients within our body and we're constantly kind of in this cycle of either under-eating or under-fueling, not getting enough nutrients, not constantly going for take-out or process food because I just don't have time.
5:40
[SPEAKER_02]: You know, all these different things that
5:43
[SPEAKER_02]: can create or increase those symptoms and increase those signals to the brain, and we start living in that pain.
5:53
[SPEAKER_02]: And we feel it a little bit more amplified.
5:57
[SPEAKER_02]: So it's not even always the tissue, but you know, I think the number one thing that happens is that we we fear that we're creating more damage any time we move and feel pain.
6:07
[SPEAKER_03]: Okay, this is there's so many different things in there, but like that
6:13
[SPEAKER_03]: Because, okay, so in 2013, my 13, 2014.
6:20
[SPEAKER_03]: Listen, 2014, 2014, I fractured my tibial plateau running.
6:24
[SPEAKER_03]: Yeah, I'd risk retired from being sponsored.
6:26
[SPEAKER_03]: I told my sponsor, like, I'm done, like, I actually, I got slower.
6:29
[SPEAKER_03]: And there, someone, I got happy.
6:31
[SPEAKER_03]: I can't run that hard anymore.
6:33
[SPEAKER_03]: I can't do it.
6:34
[SPEAKER_03]: And then, of course, I, like, didn't understand a depth of a curb thing and I hybrids into my knee.
6:40
[SPEAKER_03]: Mm-hmm, awful, terrible.
6:43
[SPEAKER_03]: I'm really like you as a non-surgical situation and you're whole, you're my brain went through all the fears.
6:48
[SPEAKER_03]: Like am I going to walk again?
6:50
[SPEAKER_03]: Am I going to run again?
6:50
[SPEAKER_03]: Is it going to affect the whole thing goes crazy?
6:54
[SPEAKER_03]: And I was just like having to go this battle of like, you actually are going to walk again.
6:59
[SPEAKER_03]: Like you're, this is so like you're just off your leg for eight weeks, like the out of everything that's going on, like this battle with my brain.
7:06
[SPEAKER_03]: And I was working with a really amazing trainer.
7:08
[SPEAKER_03]: And, you know, I was able to put body weight back in that leg.
7:11
[SPEAKER_03]: He was giving me some squats and some things all fine, all release on the doctor, all able to do.
7:16
[SPEAKER_03]: And I would go, and he said, what's the new, I'd go, oh, that hurts.
7:20
[SPEAKER_03]: Oh, that hurts.
7:21
[SPEAKER_03]: And he finally said to me, is it harder?
7:23
[SPEAKER_03]: Does it hurt?
7:24
[SPEAKER_03]: And I think it goes to your point with pain.
7:26
[SPEAKER_03]: Sometimes we also just confuse, like, is my brain actually saying I'm in pain or am I coming up against a challenge that I feel uncomfortable with?
7:35
[SPEAKER_03]: And I turned out that, like, no, it was not actually pain.
7:37
[SPEAKER_03]: It was just uncomfortable and it was hard.
7:39
[SPEAKER_03]: And I hadn't had to deal with hard workouts in a while.
7:43
[SPEAKER_03]: Like I had.
7:43
[SPEAKER_03]: And it's scary.
7:44
[SPEAKER_02]: It's scary coming back in.
7:46
[SPEAKER_02]: And you don't want to do something where you're like, well, I don't want this to be my life.
7:50
[SPEAKER_02]: So I'm afraid.
7:52
[SPEAKER_04]: Yeah.
7:53
[SPEAKER_03]: Yeah, and then like, you know, I think about some of the clients I have where they would come back and they would go, oh, we did after Pilates this hurt and I was like, okay, I'm looking at the exercise we did and I have to go, okay, can you tell me a little bit you did before Pilates, which you did after Pilates, oh, I was organizing my garage and like do you think perhaps maybe it might have been the garage.
8:14
[SPEAKER_03]: But you know I think so then people go to your point there like I can't do that again versus like what is it telling me what do I need to do?
8:21
[SPEAKER_03]: What imbalances do we might have?
8:24
[SPEAKER_03]: Okay, so then I guess my question is like how do we how do we do that?
8:28
[SPEAKER_03]: How do we explore like in ourselves or with with those of us who because some of people are listening have friends or family who are like constantly in pain or something constantly hurts like
8:37
[SPEAKER_03]: when are we indulging it too much and when are we like not listening to it?
8:40
[SPEAKER_02]: I guess it could be on either Yes, that's a really great question because it's so true.
8:45
[SPEAKER_02]: Sometimes we have those pain responses and we're like kick it down the road, kick it down the road, whatever.
8:51
[SPEAKER_02]: both of them, we got to listen to all of it.
8:54
[SPEAKER_02]: That's the whole point, right?
8:55
[SPEAKER_02]: It's a signal from our body.
8:56
[SPEAKER_02]: So we don't want to ignore it, but we don't want to fear it.
9:00
[SPEAKER_02]: So that's where we have to say, okay, my body's trying to tell me something.
9:04
[SPEAKER_02]: What is it that I'm going to go like dang?
9:05
[SPEAKER_02]: Let's start it just the the base of everything, right?
9:09
[SPEAKER_02]: If I am
9:11
[SPEAKER_02]: not moving much in general.
9:13
[SPEAKER_02]: I have been super stressed.
9:16
[SPEAKER_02]: I go to work.
9:16
[SPEAKER_02]: I sit in a car for an hour.
9:18
[SPEAKER_02]: I sit at my desk.
9:19
[SPEAKER_02]: I come home.
9:20
[SPEAKER_02]: I have so many a million responsibilities to take care of.
9:23
[SPEAKER_02]: I have kids that need me.
9:25
[SPEAKER_02]: I'm lifting.
9:25
[SPEAKER_02]: I'm grocery shopping.
9:27
[SPEAKER_02]: So I'm still lifting and moving and picking up kids or doing whatever.
9:32
[SPEAKER_02]: But I'm not actively training my body for any of those things.
9:41
[SPEAKER_02]: So all of that I can find is just a recipe for your body to be overdone over doing it and once our brains start like those signals can only take so much and usually they're filtering it out There's not enough, you know, just like outside noise like there's not enough to take in all of the noises all around so your brain filters a lot of things out a lot of unnecessary things
10:04
[SPEAKER_02]: When things become, when your brain's like, this is getting to a point where something has to change, or else this is going to be bad.
10:13
[SPEAKER_02]: That's when they can no longer filter it out.
10:15
[SPEAKER_02]: And so all of a sudden, we start to get that pain response.
10:18
[SPEAKER_02]: That's like, normally would be resting right down here.
10:21
[SPEAKER_02]: We wouldn't really be paying attention to it.
10:23
[SPEAKER_02]: It wouldn't really be a big deal.
10:24
[SPEAKER_02]: But all of a sudden, you bend down, you pick up that pencil on your back, feels like it just broke.
10:29
[SPEAKER_02]: It just went out.
10:31
[SPEAKER_02]: wasn't the bending down and picking up the pencil.
10:33
[SPEAKER_02]: It was all these little things along the way that we were not paying attention to until your brain was finally like, nope, you got to listen.
10:42
[SPEAKER_02]: This is, this is not okay anymore.
10:44
[SPEAKER_02]: And maybe it did come with a discourney issue.
10:47
[SPEAKER_02]: However, we know that a discourney issue can be there.
10:50
[SPEAKER_02]: prior as well.
10:52
[SPEAKER_02]: And there are studies that show all the way to 20s.
10:55
[SPEAKER_02]: All the way into your 20s, you can see disc degeneration on an MRI, you can see discarnations on an MRIs.
11:03
[SPEAKER_02]: And it increases as we increase with age.
11:05
[SPEAKER_02]: So up to 80s, you're going to see like, I mean, gosh, I wish I had the stats with me right now.
11:11
[SPEAKER_02]: But I think in your 60s, you could see up to 80% of people have
11:19
[SPEAKER_02]: So it's crazy the numbers, but we have to realize just like the outside of my body is going to change my face is going to start to sag my I'm going to start to get wrinkles changes are going to happen externally why would we not expect changes happen internally yeah yeah like that that that's a part of the process so we're going to have different changes on the number I that's fine.
11:41
[SPEAKER_02]: And maybe it's part of your story, maybe it's part of your pain journey, but it might be have been there prior to pain.
11:49
[SPEAKER_02]: So we can't just blame an MRI.
11:51
[SPEAKER_02]: We can't just blame an image when we don't know if that's new.
11:56
[SPEAKER_02]: We don't know if that's always been there.
11:59
[SPEAKER_02]: But what we can now start to do is say, okay, what have I been neglecting?
12:04
[SPEAKER_02]: Am I super stressed?
12:05
[SPEAKER_02]: Am I not sleeping?
12:06
[SPEAKER_02]: Have I not been moving?
12:08
[SPEAKER_02]: Am I not?
12:09
[SPEAKER_02]: Am I maybe going to the gym going hard, but I'm taking zero time for recovery?
12:14
[SPEAKER_02]: Am I always pushing to failure?
12:16
[SPEAKER_02]: Because that's what I hear I need to do now that I'm getting older and I need a strain train and I need to push my buying to failure.
12:23
[SPEAKER_02]: But am I doing that every single time I go to the gym?
12:26
[SPEAKER_02]: am I hearing, oh, I'm supposed to be doing these hit workouts and high intensity because that's good for my bone health.
12:31
[SPEAKER_02]: But have I not her breast and ease my body into it?
12:34
[SPEAKER_02]: So all of these things we have to start to take into account where have I, what have I been neglecting?
12:40
[SPEAKER_02]: What am I not doing enough of?
12:41
[SPEAKER_02]: That I can just at least start with the baseline level and say, okay, thank you, brain.
12:47
[SPEAKER_02]: for alerting me that something needs to change.
12:50
[SPEAKER_02]: Thank you, Brain, for telling me that enough is enough, and this isn't necessarily a bad thing, but what can I be doing that I'm neglecting?
12:59
[SPEAKER_02]: And I can put myself on plenty examples of that as well.
13:05
[SPEAKER_02]: So, for example, my second pregnancy, I felt all the things in my part of it.
13:11
[SPEAKER_02]: It's lots of different changes with the hormones and different sensations that would pop up but I don't necessarily like to call pain, but different sensations that my body was telling me about.
13:22
[SPEAKER_02]: And each of those experiences, I could then say, oh, I should not work out today.
13:27
[SPEAKER_02]: I should not lift.
13:29
[SPEAKER_02]: That would be bad.
13:31
[SPEAKER_02]: and I did the opposite.
13:33
[SPEAKER_02]: And every time I moved in, not into the pain, but into opening up my hips more, or loading in a different way.
13:43
[SPEAKER_02]: I still lifted weight, but I lifted differently.
13:45
[SPEAKER_02]: Maybe I'm not doing a barbell dead, lifting going as heavy as I can, but I'm doing a controlled
13:52
[SPEAKER_02]: I controlled deadlift with both legs and a wider stance so that I can open up through my hips and my pelvis a little bit more and really use my breath to drive up and create that stability in my pelvis that I feel like I'm missing and I'm really needing.
14:06
[SPEAKER_02]: Maybe I can add some targeted lunges or step downs that really help to build support in my pelvis and my glutes so that I'm really supporting my body.
14:15
[SPEAKER_02]: Maybe I could do some different core things to really add in that stability that I know my body is
14:20
[SPEAKER_02]: going into more laxity because I have a lot more relaxed and more than my body as I'm pregnant.
14:25
[SPEAKER_02]: And every single time I did movement, instead of stopping, I felt better afterwards.
14:32
[SPEAKER_03]: Yeah.
14:33
[SPEAKER_03]: Yeah, I mean, I, I believe I've never had children, but like I have also like been so tight in my upper back as we do tours and we're driving the band for the last tour was 36 days and you know, I guess I have a temperate.
14:46
[SPEAKER_03]: I guess we do all the things.
14:47
[SPEAKER_03]: Yes, I've moved my body, but you just need.
14:48
[SPEAKER_03]: There's only so much you can do after 36 days of you know that.
14:52
[SPEAKER_03]: And I absolutely was like, oh, I should not have signed up for that workout.
14:56
[SPEAKER_03]: I probably shouldn't have done my plays.
14:58
[SPEAKER_03]: And I found myself every, with every rolling like a ball and every seal, my thoracic spine just opening up.
15:05
[SPEAKER_03]: And it's like, oh, now I'm filled so much better.
15:08
[SPEAKER_03]: But it's true.
15:08
[SPEAKER_03]: It's like, you might have to take a different approach.
15:10
[SPEAKER_03]: You might have to.
15:11
[SPEAKER_03]: Yes.
15:11
[SPEAKER_03]: And this is where that all or nothing minds that I think is affecting everybody.
15:15
[SPEAKER_03]: Like it affects not just the way we deal with pain, but like the way we get into work.
15:19
[SPEAKER_03]: That's the way we see if it work out as good or not.
15:21
[SPEAKER_03]: Like it's not about doing what you did yesterday when you're paying free, but maybe going in slow or having a longer warm up or being more intentional with your breath.
15:30
[SPEAKER_03]: And then seeing how it's going.
15:32
[SPEAKER_03]: But I think it's
15:33
[SPEAKER_03]: I mean, this is your life's mission.
15:34
[SPEAKER_03]: How do you get people to listen to their body?
15:37
[SPEAKER_03]: I know.
15:38
[SPEAKER_02]: It's hard.
15:39
[SPEAKER_02]: The first key is, let's not be afraid of pain.
15:42
[SPEAKER_02]: I mean, I think that that goes for everyone.
15:44
[SPEAKER_02]: Let's not be afraid of the MRI either, because we're going to have internal changes on the body.
15:49
[SPEAKER_02]: And that's OK. My husband, I even just did a podcast yesterday on,
15:54
[SPEAKER_02]: The straightening of the cervical spine, because everyone is afraid.
15:58
[SPEAKER_02]: Sometimes you'll go into an office and they'll do an x-ray.
16:00
[SPEAKER_02]: They'll say, oh, you're, you're neck is straight.
16:03
[SPEAKER_02]: That's why you're getting neck pain.
16:05
[SPEAKER_02]: But we have so many studies that show people who have straight spines have no pain.
16:10
[SPEAKER_02]: So again,
16:11
[SPEAKER_02]: Could it be a part of your story, sure?
16:13
[SPEAKER_02]: Is it the whole thing?
16:15
[SPEAKER_02]: No, because if there's someone out there who has a straight neck and no pain, that doesn't mean that you have a straight neck and pain, right?
16:22
[SPEAKER_02]: Like, that we have to be looking at things can be correlated.
16:27
[SPEAKER_02]: It doesn't mean it's the cause.
16:28
[SPEAKER_02]: Yeah, yeah.
16:29
[SPEAKER_02]: And that's what I really want people to hear.
16:31
[SPEAKER_02]: People who have discarnations will show up on an MRI and not have pain.
16:36
[SPEAKER_02]: People who have osteoarthritis, 43% of people can have osteoarthritis on an MRI and have no pain.
16:44
[SPEAKER_02]: So again,
16:45
[SPEAKER_02]: not saying not not discounting that that's a part of your body journey, but it's possible to be in that percentage of people who don't have pain.
16:53
[SPEAKER_02]: How do you get there?
16:54
[SPEAKER_02]: That's what we want to be focusing on.
16:55
[SPEAKER_02]: How do I get there?
16:56
[SPEAKER_03]: Yeah.
16:58
[SPEAKER_03]: I love this.
16:58
[SPEAKER_03]: It's like, it's like, okay, so you might be someone with osteoporosis and pain, but the two of them might not actually be connected.
17:05
[SPEAKER_03]: It could be, but also what if we take a moment to think about, like, I have osteoporosis, but I also can explore other avenues that could reduce the pain.
17:15
[SPEAKER_01]: Yes.
17:18
[SPEAKER_01]: Okay.
17:18
[SPEAKER_01]: And it takes a mindset shift.
17:24
[SPEAKER_03]: Yeah.
17:24
[SPEAKER_03]: A mindset shift.
17:25
[SPEAKER_03]: Yes.
17:25
[SPEAKER_03]: It's okay.
17:28
[SPEAKER_02]: We'll do this together.
17:28
[SPEAKER_02]: It takes shifting that mindset of what you're telling yourself and what is wrong and what is bad into saying, okay, what can I explore because of this?
17:38
[SPEAKER_02]: What can I do because of this?
17:40
[SPEAKER_02]: And that's where, okay, we have to say, if I'm rounding down to the floor and getting pain, what can I be doing that's different?
17:50
[SPEAKER_02]: Can am I sitting a lot?
17:52
[SPEAKER_02]: Again, I can do myself as another example.
17:55
[SPEAKER_02]: Right now, actually, I am experiencing radiating symptoms into my right glute.
18:01
[SPEAKER_02]: So that means I'm feeling like a line of pain down into my glute, sometimes a little further.
18:10
[SPEAKER_02]: So I know that's likely coming from my back.
18:13
[SPEAKER_02]: A nerve is sending some lightning signals into my glute.
18:18
[SPEAKER_02]: Now,
18:19
[SPEAKER_02]: I am fully exclusively breastfeeding right now, which means that I am sitting in positions a lot throughout the day, where I'm rounded and on, like, cuddling into my little babe as I'm breastfeeding.
18:34
[SPEAKER_02]: Not always in the most ideal position but kind of sitting like a little shrimp.
18:38
[SPEAKER_02]: Yep.
18:39
[SPEAKER_02]: And so, much already of the day, I'm like that, and a lot of times for work, I am sitting at the computer and working.
18:45
[SPEAKER_02]: I try to get up, I try to take breaks, I do all the things.
18:48
[SPEAKER_02]: But I know that I'm neglecting some things.
18:51
[SPEAKER_02]: And so even the other two days ago when it really started, I would get out of bed in almost like it felt like my leg didn't want to hold me up.
18:59
[SPEAKER_02]: So it felt like it wasn't just nerve-related, but it was now starting to affect how my muscles were responding as well.
19:07
[SPEAKER_02]: And so it can feel really scary.
19:09
[SPEAKER_02]: Like, oh my gosh, just stepping out of bed, I'm gonna collapse onto the floor or I'm feeling as I'm rounding and picking up my son, I'm getting a lot of pain.
19:17
[SPEAKER_02]: That's bad.
19:18
[SPEAKER_02]: I should not dead, I should not then my spine.
19:21
[SPEAKER_02]: I should not, you know, we could start telling ourselves because this pattern equals pain.
19:26
[SPEAKER_02]: I shouldn't do this.
19:27
[SPEAKER_02]: Instead, I'm saying, okay, whatever I've been neglecting.
19:30
[SPEAKER_02]: Now I'm spending a lot more time in extension.
19:32
[SPEAKER_02]: So if I'm on my phone, I'm going to lay on my couch and it brought my elbows and look at my phone that way.
19:40
[SPEAKER_02]: So I'm putting my spine in the opposite position that it's typically in throughout the day.
19:45
[SPEAKER_02]: And I'm spending time relaxing there and breathing there.
19:47
[SPEAKER_02]: I'm spending time opening up my hip flexors, opening up my rib cage, opening up.
19:53
[SPEAKER_02]: tension relaxing through my front of my body since I know that I'm spending a lot of time in that shrimp position.
20:01
[SPEAKER_02]: But on top of that, I have great stability in a new way.
20:04
[SPEAKER_02]: So my body feels safe.
20:06
[SPEAKER_02]: So I'm also adding in a lot of core civilization.
20:09
[SPEAKER_02]: I'm adding in a lot of hip stability through my warm-ups and then I'm lifting and I'm not trying away.
20:16
[SPEAKER_02]: We're saying, listening, and I'm modifying if I need to, but I'm lifting.
20:21
[SPEAKER_02]: Yeah.
20:22
[SPEAKER_02]: And I still feel it a little bit today, but not as bad.
20:26
[SPEAKER_02]: And,
20:29
[SPEAKER_02]: We also have to know that some things take time.
20:33
[SPEAKER_02]: There's no one magic fix.
20:35
[SPEAKER_02]: There's no one, give me the one exercise for my, for my discrimination.
20:40
[SPEAKER_02]: I can't tell you that.
20:41
[SPEAKER_02]: It depends on what your body needs.
20:43
[SPEAKER_04]: Yeah.
20:44
[SPEAKER_02]: What have you been neglecting?
20:45
[SPEAKER_02]: Are you neglecting your hit mobility?
20:47
[SPEAKER_02]: Are you neglecting your upper back mobility?
20:48
[SPEAKER_02]: Are you breathing from your rib cage?
20:50
[SPEAKER_02]: Are you stabilizing through your core?
20:52
[SPEAKER_02]: Are you, you know, can we move a little bit different in the next exercise so that you can feel a little bit different?
20:57
[SPEAKER_02]: Can we change the range of motion?
20:59
[SPEAKER_02]: Can we change a load?
20:59
[SPEAKER_02]: There's so many aspects that we could be changing for you.
21:03
[SPEAKER_02]: It's hard to say what each individual needs.
21:07
[SPEAKER_02]: And at the same time, I just don't stop moving.
21:11
[SPEAKER_02]: The more that we stop moving, the more that your body's gonna feel.
21:14
[SPEAKER_03]: Yeah.
21:15
[SPEAKER_02]: Because the one thing that helps us to feel better is getting fluids to move, is getting our lymphatic system moving.
21:22
[SPEAKER_02]: Is getting, you know, our even our blood going up to our brain, things we want oxygen, we want things moving in our body so that we start to feel something different.
21:34
[SPEAKER_02]: Another thing I'm super neglecting is sleep.
21:37
[SPEAKER_02]: I know that's a huge big thing for me.
21:38
[SPEAKER_02]: I'm staying up late so I could pump before I go to bed.
21:41
[SPEAKER_02]: Sometimes my son still wakes up.
21:42
[SPEAKER_02]: I wake up early.
21:43
[SPEAKER_02]: I'm burning at both ends from not sleeping enough.
21:47
[SPEAKER_02]: That's a huge contributor to pain.
21:49
[SPEAKER_02]: So we have to take into account other stressors in our life and some things we can change, some things are harder, but we have to get really honest with ourselves and say, what is it that I'm not doing that I could be doing for my body in general?
22:07
[SPEAKER_03]: So, Jen, I love this because, like, first of all, I appreciate you sharing your stories because they always, what I get a lot, especially since, and I think it's because people can say it, and I don't, I can't really argue.
22:16
[SPEAKER_03]: I don't have children.
22:17
[SPEAKER_03]: You have two kids, one of them whom you're nursing, and like the thing that I always say is like, if you, or like have a newborn, like you obviously have to take care of the newborn.
22:24
[SPEAKER_03]: But also, like,
22:26
[SPEAKER_03]: None of us are good to anyone, sick or in pain, like zero.
22:31
[SPEAKER_03]: I truly believe that self-care is an act of self-love.
22:35
[SPEAKER_03]: I will die on this hill and I really don't think you can love others as generously as you want if you don't love yourself that way.
22:42
[SPEAKER_03]: And so, but also you're in a very different season in your motherhood journey, where you are breastfeeding.
22:50
[SPEAKER_03]: The moms listening or the people who are like really trying to put so many other people's lives before themselves like how do you do that because I know you have the mom guilt they gave it to you when you had the kids so like how do you how like yes it's your job, but also like you're a human being how do you keep it that all going.
23:10
[SPEAKER_02]: So I'm very fortunate to have support.
23:12
[SPEAKER_02]: We have support, do I could be on this podcast because we have support, right?
23:16
[SPEAKER_02]: So my husband and I can work during the day and we have people watching our children.
23:20
[SPEAKER_02]: And so we're very grateful for that.
23:22
[SPEAKER_02]: I have to acknowledge that, right?
23:24
[SPEAKER_02]: And within that time period, I take 30 minutes out of where I would be working to work out.
23:31
[SPEAKER_02]: 30 minutes.
23:33
[SPEAKER_02]: It doesn't have to be a lot of time when we do it efficiently and we learn what we need for our own individual body.
23:40
[SPEAKER_02]: I also, because I talked about the sleep thing and that's lacking for me, my accountability and motivation.
23:48
[SPEAKER_02]: Not very high right now to show up for myself and I know that for myself right now.
23:53
[SPEAKER_02]: So the number one thing I'm doing right now is I met someone actually on a mom app called peanut.
24:03
[SPEAKER_02]: She comes and works out with me before she goes and picks up her after her work day and before she picks up her son from daycare and we work out together and I know she's coming at the same time almost every day and she is like if she's showing up I'm obviously showing up and we're doing that 30 minute work out together and I have that accountability to get off my butt and do it because I can just.
24:26
[SPEAKER_02]: I'll eat a little bit more.
24:27
[SPEAKER_02]: I'll work a little bit more.
24:28
[SPEAKER_02]: I'll do a little, you know, I can make up all the excuses because I'm tired and I get it.
24:33
[SPEAKER_02]: I'm in it.
24:34
[SPEAKER_02]: Like I don't want to do it either, but I do want to do it because it's going to make me feel so much better after.
24:39
[SPEAKER_02]: So I think understanding what is it that you need.
24:42
[SPEAKER_02]: We know I think we know by now that motivation isn't the thing that's going to get us to move right.
24:48
[SPEAKER_02]: We know this.
24:49
[UNKNOWN]: Yeah.
24:49
[SPEAKER_02]: But what is the thing that's going to get you to move?
24:52
[SPEAKER_02]: Is that the accountability?
24:54
[SPEAKER_02]: I've also told myself I need to be moving a little bit more.
24:57
[SPEAKER_02]: So my accountability also is I'm posting every morning that I'm taking a walk.
25:02
[SPEAKER_02]: And I asked other people who wants to join me, take a walk.
25:05
[SPEAKER_02]: I'm going to post every morning that I'm taking a walk that's my accountability if I don't post you know I didn't walk.
25:10
[SPEAKER_02]: And so I'm showing up on stories and just saying got my morning walk in 10 to 15 minutes.
25:16
[SPEAKER_02]: It doesn't have to be long, right?
25:17
[SPEAKER_02]: I throw my kids in a stroller and I go for a walk.
25:21
[SPEAKER_02]: So what is it that we can be doing?
25:24
[SPEAKER_02]: That creates that deeper accountability.
25:27
[SPEAKER_02]: I can't, it doesn't have to be a long time.
25:29
[SPEAKER_02]: Even if you're like, I don't have 30 minutes.
25:31
[SPEAKER_02]: Okay, do you have five to 10 minutes?
25:34
[SPEAKER_02]: Can you use your your kid and do a couple lunches and squads with them?
25:39
[SPEAKER_02]: Trust me kids love to be just as wait.
25:42
[SPEAKER_02]: It's super fun for them.
25:43
[SPEAKER_02]: What is the thing that we could be doing?
25:46
[SPEAKER_02]: I do do my mobility on the floor in the playroom when they're moving around.
25:49
[SPEAKER_02]: So there's always a time.
25:52
[SPEAKER_01]: Yeah.
25:52
[SPEAKER_02]: It's just how are we creating that space within our life to commit.
25:57
[SPEAKER_03]: Yeah.
25:58
[SPEAKER_03]: I, I, I, you're so right.
25:59
[SPEAKER_03]: Um, during the pandemic, I studied with B. J. Fog and his team is the author tiny habits and Sanford, like behavioral sciences on habits, like B, the person, right?
26:10
[SPEAKER_03]: And he literally said motivation is the friend you want to go to a party, but you never pay up and pick you up at the airport.
26:15
[SPEAKER_03]: It's unreliable.
26:17
[SPEAKER_03]: And then it's like just when you think about that, so whenever I hear people that don't have motivation, I'm like,
26:22
[SPEAKER_03]: like motivation is what you need to like push them in a hill real quick but like you can't it's not the thing and so the other thing that I know from habits is how are we talk to ourselves about something actually is why the where the brain starts to look for opportunities.
26:36
[SPEAKER_03]: So I because I
26:39
[SPEAKER_03]: Because I know how good I'll feel, right?
26:41
[SPEAKER_03]: And I know what that's gonna do.
26:43
[SPEAKER_03]: My brain is like, oh, oh, I could go, I could do this movement here.
26:47
[SPEAKER_03]: I have 30 extra men's, I could do, I'm like seeking out little increments and a busy season because my brain knows, you're gonna get a dopamine hit if you do this here.
26:56
[SPEAKER_03]: Yet if whenever you think about the things you should be doing in a negative way, oh, I should be moving more.
27:01
[SPEAKER_03]: I should be exercising more and you put all this shit on yourself in this pressure, it stresses your brain, your brain goes, oh, working out, moving my body,
27:09
[SPEAKER_03]: that cause a stress, shame, guilt, I don't like to feel that.
27:12
[SPEAKER_03]: So you actually don't look for those things.
27:14
[SPEAKER_03]: We have to actually trick our brain into seeing opportunities for movement.
27:19
[SPEAKER_03]: And so I love that you shared all these different ways.
27:21
[SPEAKER_03]: And also what you're using right now, because it's going to be different from all of us.
27:24
[SPEAKER_03]: Depending on where our seasons are, depending if you're traveling or not, but it doesn't.
27:28
[SPEAKER_03]: I am so with you.
27:29
[SPEAKER_03]: It doesn't have to be an hour chunk at one time.
27:32
[SPEAKER_03]: But that is a luxury.
27:34
[SPEAKER_03]: A lot of people don't have.
27:36
[SPEAKER_03]: And you might have it one day a week, but not other days a week, and I'm just a big fan of like
27:40
[SPEAKER_03]: Someone always asked me like, how often should I do pull eyes?
27:42
[SPEAKER_03]: And I'm like, I'd rather do four, 15 minute sessions in a week than one hour.
27:46
[SPEAKER_03]: Like I just would, it's just going to have way more benefits.
27:49
[SPEAKER_03]: So I appreciate you talking about the different minutes and also like what you're doing right now in your seasons because it, it does help people start to think, oh, I could do that.
27:57
[SPEAKER_03]: Oh, I could do 15 minutes.
27:57
[SPEAKER_03]: Oh, I could pick my kid up, or I could go for a walk with a friend.
28:00
[SPEAKER_03]: I have a neighbor who would walk with me every morning if I would get up a little later.
28:05
[SPEAKER_03]: And I'm like, this is too hot for me right now.
28:07
[SPEAKER_03]: So, but you know what, if that's, if you are someone who needs someone you're not sure so you can rely on someone, I promise you get a dog, teach him for two weeks ago for a walk any morning, they will wake you up.
28:17
[SPEAKER_03]: There, my dog knows what time it is.
28:20
[SPEAKER_03]: He knows it's time for a walk.
28:22
[SPEAKER_02]: So, I love that.
28:24
[SPEAKER_03]: Okay, so, you know, this is an incredible journey that you are going on and what you've been, and the gifts that you've been giving people like
28:31
[SPEAKER_03]: You've been doing this a really long time.
28:32
[SPEAKER_03]: What are you excited about right now?
28:34
[SPEAKER_03]: Like, where are you taking your education and helping people with their pain?
28:40
[SPEAKER_02]: You know, my number one thing is to provide ways right now as to, okay, if this hurts, how can we do it different?
28:48
[SPEAKER_02]: So the number one thing people always tell me when they go through my courses and my plans and everything is that the way you cue,
28:55
[SPEAKER_02]: lit up something in my brain that told me I can do it something different and I felt completely different, no knee pain, no back pain because I did, you know, and so doing some of these common things a little bit more uncommon, a little bit different than maybe what you've been told or what you've seen or what you've done in the past can make a huge impact so that you continue to move forward and you feel better within your body.
29:21
[SPEAKER_02]: I think I've grown because people know me as mobility.
29:26
[SPEAKER_02]: People know me as, but the problem with that is that people believe that's stretching and just passive stretching.
29:33
[SPEAKER_02]: And it's so not.
29:35
[SPEAKER_02]: And so sometimes, you know, I even have family members.
29:38
[SPEAKER_02]: They were like the other day.
29:40
[SPEAKER_02]: My niece was like going for cheer right now.
29:43
[SPEAKER_02]: And she said, oh, this area within my inner thigh.
29:46
[SPEAKER_02]: So like her growing area was hurting and I was doing a lot of
29:51
[SPEAKER_02]: Don't touch it, I'm bad, not bad, I don't wanna say it's bad, but it's not gonna be helpful when she needs to be active in her sport in order to get back to what she wants to do.
30:03
[SPEAKER_02]: And so a lot of times we need either active stretching or we need isometric holds, we need strengthening we need stability within the body.
30:11
[SPEAKER_02]: Again, remember that when we obtain our body wants to feel safe.
30:16
[SPEAKER_02]: So a lot of times stretching, though it can feel good, it can feel relaxing, it can help to temporarily reduce pain symptoms.
30:25
[SPEAKER_02]: A lot of times it's not the thing that's going to help the body to feel secure and safe moving forward.
30:31
[SPEAKER_02]: And so what we need is great stability.
30:33
[SPEAKER_02]: Bloodies is great at creating stability.
30:35
[SPEAKER_02]: Plies is great at teaching the body some safety.
30:38
[SPEAKER_02]: So a lot of times, in those initial phases, especially getting more stability, more isometric holds more higher reps, lower weight.
30:48
[SPEAKER_02]: That kind of thing is going to be better in the very beginning stages when we're feeling that pain and creating that safety for the body before we start loading more or before we start doing, or before we start doing really aggressive stretches.
31:01
[SPEAKER_02]: Um, I don't even know, I think I went off on a tangent.
31:05
[SPEAKER_03]: It's okay.
31:05
[SPEAKER_03]: I actually think you're excited about right now.
31:07
[SPEAKER_03]: And that's it.
31:08
[SPEAKER_02]: Yes.
31:09
[SPEAKER_02]: Yes.
31:10
[SPEAKER_02]: Yes, continuing to educate people on a different way to move their body and hopefully get out of pain.
31:15
[SPEAKER_02]: I just, I want to stick with pain.
31:17
[SPEAKER_02]: And some people tell me that's limiting.
31:19
[SPEAKER_02]: And, and I, I know, but so many people experience pain.
31:23
[SPEAKER_02]: And if I could just teach people how to listen to their body a little differently and not fear pain, I, that, that would be such a gift.
31:32
[SPEAKER_03]: Like they like to say, oh, you can't just do that or that's really limiting or whatever it is like, you know, um, uh, this particular week that we're recording this, like I got to be in my bonnet, because somebody like said like, oh, like, I'm just commenting negatively on one of my Pilis instructors who works for me and about their their body.
31:50
[SPEAKER_03]: Well, I can see that Pilis is really working for your for your body.
31:53
[SPEAKER_03]: And to something nasty, right?
31:54
[SPEAKER_03]: And I got so pissed about it.
31:57
[SPEAKER_03]: And then like, and then I was like, while we're on the topic, there's also no such thing as Pilates arms, right?
32:01
[SPEAKER_03]: Like, there's just, that's like, if you, like, I don't even want to say have arms and do Pilates, because you could do Pilates out arms.
32:07
[SPEAKER_03]: Like, you even have to have arms.
32:08
[SPEAKER_03]: So it's like not a thing, right?
32:10
[SPEAKER_03]: And so it goes to where this tangent is going from my brain, it's like people like to put things in boxes.
32:17
[SPEAKER_03]: And then that's what it is for.
32:19
[SPEAKER_03]: That's what it does.
32:20
[SPEAKER_03]: And like as if you focus on pain is so limiting, when pain is like it is such a vat, I'm like, where could go so many places?
32:29
[SPEAKER_03]: Because there's people who like literally, like I have a family member in my life,
32:33
[SPEAKER_03]: every day something that is in pain.
32:35
[SPEAKER_03]: I'm like you are using pain to keep yourself from experiencing life.
32:39
[SPEAKER_03]: You know, and then there's also the other spectrum where it's like, um, people who won't listen to it at all.
32:44
[SPEAKER_03]: You're like, I just want you to like, stop what you don't do.
32:49
[SPEAKER_03]: Yeah, how would I, I can see like, you shouldn't do that anymore.
32:51
[SPEAKER_03]: So I think it's really interesting how people want to put boxes around things and I don't say they're being a boxer and I do think that we know a lot more about stuff like it used to be like, oh, if that hurts don't do anything.
33:05
[SPEAKER_03]: As if that's, you know, and I would watch clients whose doctors like you can't do anything with that and I'm like, okay.
33:11
[SPEAKER_03]: So now your foot has changed.
33:13
[SPEAKER_03]: Like now that we haven't used it anymore, it's no longer like you've hammered toes now.
33:17
[SPEAKER_03]: It's doing this thing.
33:18
[SPEAKER_03]: It's like a lane like can we go back to the doctor and ask for some other things we can do?
33:22
[SPEAKER_03]: Cause like even that's how's my scope.
33:23
[SPEAKER_03]: Like that foot is not helping.
33:25
[SPEAKER_03]: Now your hips going weaker.
33:27
[SPEAKER_03]: And now your back is having problems.
33:28
[SPEAKER_03]: So I think we know a lot more now.
33:31
[SPEAKER_03]: And I'm really excited for what you're doing because it does it does give people a little bit more opportunities to to change things before it gets to be something that can't be changed anymore am I right like I hope so I did the number one thing that boils my blood is whenever I would have a client kind of back and said oh my doctor told me not to do that anymore.
33:50
[SPEAKER_02]: not to do this anymore.
33:51
[SPEAKER_02]: And it's like, well, the more we don't use it, we lose it.
33:54
[SPEAKER_02]: So if you want to become fragile, if you want to, you know, age and be in more pain, then that's an option.
34:02
[SPEAKER_02]: But I hope that's not what you want.
34:04
[SPEAKER_04]: Yeah.
34:05
[SPEAKER_02]: You know, and when it comes to joint health, if you're joined start to go.
34:10
[SPEAKER_02]: which they're part of aging, right?
34:12
[SPEAKER_02]: We're going to start to lose cartilage.
34:14
[SPEAKER_02]: They're going to start to wear and tear.
34:15
[SPEAKER_02]: That's a hate that word, but it's true.
34:18
[SPEAKER_02]: I mean, we're they're going to change.
34:20
[SPEAKER_02]: It's part of aging.
34:22
[SPEAKER_02]: The only thing that is going to support you as those changes are happening is muscle and being strong and having range of motion and mobility within your body.
34:33
[SPEAKER_04]: Yeah.
34:33
[SPEAKER_02]: If you don't have the mobility to move into those areas anymore, they're going to get stiffer and tighter.
34:38
[SPEAKER_02]: If you don't have the muscle strength to support it, your joints don't have any more room or cushion to support them themselves.
34:45
[SPEAKER_02]: So what's going to happen, you're going to be in more pain.
34:48
[SPEAKER_02]: And
34:49
[SPEAKER_02]: you're not going to be able to do more things.
34:51
[SPEAKER_02]: If we stop moving into our full ranges of motion, if we stop strengthening throughout our range of motion and putting that tension across the tendons and the muscles and loading the joints, then we're going to end up in more pain.
35:08
[SPEAKER_03]: Yeah, yeah.
35:10
[SPEAKER_03]: Yeah, you are, and this is not to knock like what some doctors say because like I also think they're in a practice and they're operating on some interesting information, but I definitely would laugh when someone comes and go I'm not allowed to flex or extend my spine and I'm like, how did you drive here today like how did we how do we get here.
35:25
[SPEAKER_03]: And I just want you to notice that why you take your shoes off right now, you're inflecting.
35:28
[SPEAKER_03]: So can I?
35:30
[SPEAKER_03]: Can I maybe get some permission to move you in a safe way in those positions so that we can keep them?
35:36
[SPEAKER_03]: Yeah, and I think that's that's like think goodness for you and the work that you're doing.
35:40
[SPEAKER_03]: And you do it in a way that actually makes people excited to think about their bodies.
35:44
[SPEAKER_03]: And I think that's so beautiful because it's really hard to do in a world where people want to quick fix.
35:49
[SPEAKER_03]: They want the five in five days.
35:50
[SPEAKER_03]: How do I get out of this?
35:52
[SPEAKER_03]: And it's like, well,
35:54
[SPEAKER_03]: And I just really want to highlight like your focus on like what are all the other things we could be listening to, you know, and I think that that is something that as, you know, majority of the listeners on this show are women and there's a few good members, especially as women like we tend to, it starts with a sleep and then it starts with the fueling the food and then it starts with lack of water and then you know all this, it's like it's a slow thing and it's like there are some things we could actually maybe take a look at and be a little bit more priority based on those even if we don't have time.
36:22
[SPEAKER_03]: and see how that affects the rest of our bodies.
36:25
[SPEAKER_03]: A thousand percent.
36:27
[SPEAKER_03]: Yeah.
36:27
[SPEAKER_03]: I really want to talk to you for hours, but we're going to take a brief break.
36:30
[SPEAKER_03]: And we're going to find out how people can find you, follow you and work with you.
36:33
[SPEAKER_03]: All right, Dr. Infit, where do you hang out?
36:35
[SPEAKER_03]: Where is your favorite place for people to connect with you?
36:37
[SPEAKER_03]: Work with you?
36:38
[SPEAKER_03]: Do you have any programs that they can look into if they're interested in this?
36:41
[SPEAKER_02]: The number one place I took my DMs all the time, it's me.
36:44
[SPEAKER_02]: So, Dr. and fit on Instagram is my number one place I hang out.
36:49
[SPEAKER_02]: I do upload TikTok as well, but I don't check TikToks.
36:53
[SPEAKER_01]: Don't try to reach out to me there.
36:56
[SPEAKER_02]: YouTube, I do look at comments there, so I get back to everyone there, but I think,
37:00
[SPEAKER_02]: feel like my community is on Instagram, and that's where I started.
37:03
[SPEAKER_02]: That's where everything is.
37:04
[SPEAKER_02]: So connect with me there if you have any questions.
37:07
[SPEAKER_02]: And I have Jen Health.
37:09
[SPEAKER_02]: So Jen.
37:09
[SPEAKER_02]: Health.
37:10
[SPEAKER_02]: There's no dot com or anything or also look at the app.
37:12
[SPEAKER_02]: Jen Health.
37:13
[SPEAKER_02]: And if you ever wanted to find something rather than scrolling my Instagram, you can go sign up on Jen Health.
37:19
[SPEAKER_02]: It's completely free to sign up.
37:20
[SPEAKER_02]: And we have a discover tab where you can literally type in knee pain or sleep.
37:24
[SPEAKER_02]: me and stairs or like low back pain or bending or whatever it is that you want to and there's going to be something that pops up that can help you.
37:33
[SPEAKER_02]: Those are essentially my Instagram searchable.
37:37
[SPEAKER_02]: So all my recent posts always get uploaded there and you can
37:40
[SPEAKER_02]: search freely as needed.
37:42
[SPEAKER_02]: We also have programs on there so that you're not just looking for quick fix within those couple exercises that may or may not help, but the programs I created because I'm not individually with you, but my low back plan, SI plan, is all about like, okay, let's take a look at the entire system here and how it all can work into.
38:01
[SPEAKER_02]: helping to improve and reduce low-back pain.
38:05
[SPEAKER_02]: We're talking mobility stability from the ground up.
38:08
[SPEAKER_02]: We're talking strengthening progressively into the body and really building in key areas that are often neglected in five to fifteen minutes a day.
38:16
[SPEAKER_02]: I'm not trying to take the away from you other workouts or other life responsibilities.
38:20
[SPEAKER_02]: I'm trying to just sprinkle things in little by little.
38:23
[SPEAKER_02]: So that you are starting to introduce something different that you might have been neglecting in your body.
38:29
[SPEAKER_03]: I love all that that's so helpful and I think it's really cool because people can take their ownership and explore and also understand the more we understand our body the easier it is for us to actually communicate about what's going on with it and also advocate for ourselves if you do need to go see a doctor and they do tell you things you can go you can advocate for or against or get a second and you can have a lot more authority of yourself when those things do come up
38:59
[SPEAKER_03]: Okay, you have given us a lot already, but bold, executable, intrinsic or targeted steps, people can take to be it until they see it.
39:05
[SPEAKER_03]: What do you have for us?
39:07
[SPEAKER_02]: Every day, take a breath in to the sides of your rib cage.
39:11
[SPEAKER_02]: Like not into your shoulders, not into your neck, not into your chest.
39:14
[SPEAKER_02]: Take a breath and think of closing your mouth, taking your breath as if your breath is pulling back into your nasal cavity and expanding across your ribs.
39:23
[SPEAKER_02]: Sometimes I like to just take my hands on my rib cage, take five deep, long slow breaths there.
39:28
[SPEAKER_02]: You're going to see how pain just starts to.
39:31
[SPEAKER_02]: diminished stress starts to diminish things start to feel better with a nerve body and the only way that we start to know how to move forward is if we tune in first.
39:41
[SPEAKER_03]: Oh my goodness I love that I love that so much that's literally how I like people to breathe when they're in my classes.
39:48
[SPEAKER_03]: I just feel like, I'm like, ah, so much validation.
39:51
[SPEAKER_03]: I'm obsessed with you.
39:52
[SPEAKER_03]: Can you come around the world with me?
39:53
[SPEAKER_03]: Anyways, you're just, thank you so much, Jen, just for being you and what you do in this world.
39:59
[SPEAKER_03]: And also just being so authentic about how you're on this journey as a human being so that everyone can also be on that journey with you, but also so that people can be empowered.
40:08
[SPEAKER_03]: Um, I'm really, really grateful for you and all these amazing tips.
40:11
[SPEAKER_03]: Be a baby's, how are going to use these tips in your life?
40:13
[SPEAKER_03]: I highly recommend following Dr. Nthit on Instagram.
40:15
[SPEAKER_03]: Make sure you tell her, show that the friend who needs to hear, you know, that friend who's always got something going on like to share with them because maybe they just need to hear from a different person that they've doesn't have to always be what it is, doesn't have to be limiting.
40:26
[SPEAKER_03]: And until next time, be it till you see it.
40:29
[SPEAKER_03]: That's all I got for this episode of the B.A.T.A.C.A.
40:31
[SPEAKER_03]: podcast.
40:33
[SPEAKER_03]: One thing that would help both myself and future listeners is for you to rate the show and leave a review.
40:37
[SPEAKER_03]: And follow or subscribe for free wherever you listen to your podcasts.
40:41
[SPEAKER_03]: Also, make sure to introduce yourself over at the B.A.A.A.
40:44
[SPEAKER_03]: pod on Instagram.
40:45
[SPEAKER_03]: I would love to know more about you.
40:47
[SPEAKER_03]: Share this episode with whoever you think needs to hear it.
40:50
[SPEAKER_03]: Help us and others B.A.A.T.A.C.A.A.
40:53
[SPEAKER_03]: Have an awesome day.
40:56
[SPEAKER_03]: Be it till you see it is a production of the blue pod cast network.
41:00
[SPEAKER_03]: If you want to leave us a message or a question that we might read on another episode, you can text us at plus one three one oh nine oh five five three four or send a DM on Instagram at be it pod.
41:11
[SPEAKER_00]: It's written, filmed, and recorded by your host, Leslie Logan, and me, Brad Crowell.
41:16
[SPEAKER_03]: It is transcribed, produced, and edited by the epic team at disenio.co.
41:21
[SPEAKER_00]: Our theme music is by Ellie at Apex production music, and our branding by designer and artist John Franco Chilfe.
41:28
[SPEAKER_03]: Special thanks to Melissa Solomon for creating our visuals.
41:31
[SPEAKER_00]: Also to Angelina Herico for adding all of our content to our website.
41:35
[SPEAKER_00]: And finally, Samarth Root for keeping us all on point and on time.