Building Routines to Maximize Productivity and Reach Your Goals

I was speaking with one of my mentees, Graham, regarding a debrief I did on routines. I was a bit frustrated, because while I did go into my specific routines, I didn’t get as much into the “why” as I wanted to. Graham said I should just podcast it, so kudos to him for inspiring this talk. I think routines are essential in helping you both maximize productivity and reaching your goals. They take a lot of the guesswork and decision-making out of your day, and allow you to focus on what’s important. If you want some tips and ideas on routines, check out the podcast below, in which we talk about: The two reasons routines are essential Why you need goals to build your routines around Examples of some successful routines I’ve used When to and when not to use automation and routines to continue progressing your goals. Go ahead and check it out, or if you’d rather, you can catch the modified transcript below:                  Here are the links I mentioned: Movement Debrief on Routines Red light bulbs True Dark glasses Modified Transcript   The topic we will talk about today is going to be routines, habits, and priorities. Not in that order; I might mix it up a little bit you know what I’m sizzlin’.

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February Links and Review

Every week, my newsletter subscribers get links to some of the goodies that I’ve come across on the internets. Here were the goodies that my peeps got their learn on in February. If you want to get a copy of my weekend learning goodies every Friday, fill out the form below.  That way you can brag to all your friends about the cool things you’ve learned over the weekend.

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Social Media Resources

I was asked recently about how I utilize social media.  Namely, who I follow, why I follow them, so on and so forth. Up front, I do the best I can to limit my time on these platforms exposure. As we all know, it is very easy to get sucked into a rabbit hole of walls, posts, cats of Instagram hashtags, etc. Before you know it, it’s been four hours and you missed the most recent episode of “Days of Our Lives.” Secondary to the inevitable timewarp that you can be pulled into on social media, I utilize each platform with various goals in mind. This helps me stratify my consumption, and provide me the most relevant information.

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Overhead vs Quadruped, Hypersensitivity, and Frozen Shoulder – Movement Debrief Episode 35

Movement Debrief Episode 35 is in the books. Here is a copy of the video and audio for your listening pleasure. Here is the set list: How do the overhead and quadruped positions affect infrasternal angles? How does one reduce hypersensitivity in a focal area of longstanding pain? How does one perform treatment on someone with frozen shoulder? How often are there cervicocranial components to frozen shoulder? What other things do we need to be looking at with frozen shoulder? If you want to watch these live, add me on Facebook, Instagram, or Youtube. They air every Wednesday at 7:30pm CST. Enjoy!                  Here were the links I mentioned: Infrasternal Angles NOI Recognise apps CRAFTA – A con ed course on craniocervicalmandibular region Tactile discrimination, but not tactile stimulation alone, reduces chronic limb pain. Acupuncture applied as a sensory discrimination training tool decreases movement-related pain in patients with chronic low back pain more than acupuncture alone: a randomised cross-over experiment “Why Are My Nerves So Sensitive?” By Adriaan Louw Oxygen Advantage  “Unconventional Medicine: Join the Revolution to Reinvent Healthcare, Reverse Chronic Disease, and Create a Practice You Love” by Chris Kresser Here’s a signup for my newsletter to get nearly 3 hours and 50 pages of content, a free acute:chronic workload calculator, basketball conditioning program, podcasts, and weekend learning goodies:   Overhead vs Quadruped Hypersensitivity Frozen Shoulder

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Speeches, Hip Openers, and PRI vs DNS – Movement Debrief Episode 32

Movement Debrief Episode 32 is in the books. Here is a copy of the video and audio for your listening pleasure. Here is the set list: How do I organize a talk or course? How do I get speaking engagements? Should we be performing hip openers? How do I integrate PRI and DNS into rehab and performance? Is there a dichotomy between PRI and DNS? Why we need to transcend commercial models What things I am learning now Why a clamshell won’t destroy Usain Bolt   If you want to watch these live, add me on Facebook, Instagram, or Youtube. They air every Wednesday at 7:30pm CST. Enjoy!                    Here were the links I mentioned: Explain Pain Supercharged Slideology Sign up for my newsletter to access my Practical Pain Education and Respiration Revisited talk Ben Fergus guest post on squatting Effect of Changes in Pelvic Tilt on Range of Motion to Impingement and Radiographic Parameters of Acetabular Morphologic Characteristics An Anatomic Investigation of the Obers Test Barking Up the Wrong Tree: The Surprising Science Behind Why Everything You Know About Success Is (Mostly) Wrong  Oxygen Advantage Enhancing Life Method Strength Andy Mccloy  Trevor LaSarre Here’s a signup for my newsletter to get nearly 3 hours and 50 pages of content, a free acute:chronic workload calculator, basketball conditioning program, podcasts, and weekend learning goodies:   Speeches Hip Openers PRI vs DNS

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December Links and Review

Every week, my newsletter subscribers get links to some of the goodies that I’ve come across on the internets. Here were the goodies that my peeps got their learn on in December If you want to get a copy of my weekend learning goodies every Friday, fill out the form below.  That way you can brag to all your friends about the cool things you’ve learned over the weekend. Biggest Lesson of the Month I’ve been thinking a lot about generalism and specialism. Becoming a generalist involves implementing things with an individual that intend to have systemic effects, whereas the specialist implements things that intend to have a specific effect. Think about encouraging your clients to sleep effectively, eat more vegetables, and move effectively. Implementing these three strategies will lead to system-wide effects first and foremost, and may impact a specific goal that you have. These are the tools of a generalist On the flipside, consider a surgical procedure, medication, etc. These modalities have a higher likelihood of meeting a specific goal first and foremost, but the system-wide effect is less certain. Though upon careful reflection on this thought, really anything we implement as a generalist or specialist is riddled with uncertainty. Both types of practitioners are necessary to maximize health, longevity, and/or performance. Quote of the Month “Ego is about who’s right. Truth is about what’s right.” ~Mike Maples Jr Ego is something I’ve been working on getting control of over the last year, and it has been most

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Hip Flexor Tightness, Medial Tibial Stress Syndrome, & Real World PT – Movement Debrief Episode 29

Movement Debrief Episode 29 is in the books. Here is a copy of the video and audio for your listening pleasure. Here is the set list: How to determine hip flexor tightness How to use hip flexor differentiation to drive decision-making What tests can be performed to rule out a stress fracture What components ought to be looked at while treating medial tibial stress syndrome Thoughts on acute:chronic workload in medial tibial stress syndrome What advice I’d give my younger self on real world PT What the major key is to helping people How to lessen lower back pain after spin class If you want to watch these live, add me on Facebook, Instagram, or Youtube. They air every Wednesday at 7:30pm CST. Enjoy!                    Here were the links I mentioned: Pat Davidson Enhancing Life Method Strength Train Adapt Evolve – Aaron Davis’ spot A whole post on the Levitt position to reduce hip flexor tone All Gain, No Pain Practical Pain Education Iordan Krouchev Andy Mccloy  Trevor LaSarre Here’s a signup for my newsletter to get nearly 3 hours and 50 pages of content, a free acute:chronic workload calculator, basketball conditioning program, podcasts, and weekend learning goodies: Hip Flexor Tightness Medial Tibial Stress Syndrome Real World PT  

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Recommended Resources

I oftentimes get asked what resources I recommend. The resources listed below have been essential at putting me down the path that I am currently going, and have shaped how I practice today. The cool thing about this list? None of these are set in stone. If I find a better resource, or one of the blogs I recommend starts to resonate with me less, it leaves the list (no pressure). I want to give you guys the most up-to-date resources as humanly possible, so please check back here frequently. If you’d like articles and such that are tripping my trigger as of late, you may want to sign up for my newsletter. You’ll also get some access to almost 3 hours and 40+ pages worth of exclusive content on pain and breathing. Here are my resources: Foundational Sciences Video series Makemegenius – A youtube page dedicated to explaining scientific concepts that a kid could understand. Crashcourse – Another series of short videos explaining complex scientific topics and more in 15 minutes or less. I wish I had this in undergrad. Books Gilroy Atlas of Anatomy – Easily the best paper anatomy atlas you can find in the land. The angles drawn, the clarity of pictures, this atlas has it all. Wait until you see the subocciptals from the side. #mindblown Guyton and Hall Textbook of Medical Physiology – Easily the best and most comprehensive physiology textbook in the land, the depth at which this book dives into with concepts

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November Links and Review

Every week, my newsletter subscribers get links to some of the goodies that I’ve come across on the internets. Here were the goodies that my peeps got their learn on from this past August. If you want to get a copy of my weekend learning goodies every Friday, fill out the form below.  That way you can brag to all your friends about the cool things you’ve learned over the weekend. Biggest Lesson of the Month Don’t beat yourself up if you aren’t hitting perfection day in and day out. Consistent progress over time is the key. There have been many days where I wasn’t motivated to stay on task, and faltered. The key to getting back on the proverbial horse the next day was to not beat myself up. Instead, acknowledge that these things happen, understand I’m human, and get after it the next day. You’d be amazed at what this shift in perspective can do. Quote of the Month “Greatness is a lot of small things done daily” ~ MJ Demarco MJ Demarco again takes the cake this month. This quote made me reflect a lot on just how many small, quality habits, can make an impact on life. What small things can you do to become great? Hike of the Month A late steal this month, but got a chance to check out Death Valley National Park. I wasn’t really sure what to expect with this place since, ya know, it’s hot and things are kinda dead

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Genu Recurvatum, Geriatric Power Training , the Problem of PT School, and Professional Communication – Movement Debrief Episode 25

Movement Debrief Episode 25 is in the books. Here is a copy of the video and audio for your listening pleasure. Here were all the topics: How do I treat someone with genu recurvatum What activities I select to improve power in geriatric clients, and where I’m thinking of going Why PT school hasn’t been fixed What the real problem is with bettering the physical therapy profession How to effectively communicate with professionals who don’t speak the same language or have the same thought process as you If you want to watch these live, add me on Facebook, Instagram, or Youtube. They air every Wednesday at 7:30pm CST. Enjoy.                  Here were the links I mentioned tonight Enhancing Life Method Strength Andy Mccloy  Here’s a signup for my newsletter to get a free acute:chronic workload calculator, basketball conditioning program, podcasts, and weekend learning goodies:   Genu Recurvatum Geriatric Power Training The Problem of PT School Professional Communication

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My Feature on Mike Robertson’s Physical Preparation Podcast

I was recently featured on my boi Mike Robertson’s Physical Preparation Podcast. It was quite surreal to be interviewed by a guy who I have tremendous respect for, and who has been a huge influence on me. MR was one of the people who I was initially exposed to when I got into this field. After reading all the cool things he wrote on t-nation, I bought most of his products, became a huge reader of his blog, and applied many of his teachings to my own training. Zac = fanboy. Can you imagine what it was like the first time I met him and Bill at IFAST? Like meeting rockstars, fam. Then he we are, having a conversation as peers. Point being with this story, if there was no Mike Robertson, we wouldn’t be having this conversation right now. The Life of A Mercenary PT Here were some of the things we discussed in this podcast: How I got started in the world of physical prep. What life is really like in the NBA/D-League, and what it’s like to transition from therapy to performance at the highest level. What skills I was comfortable with, and how he grew and evolved to take his coaching skills to the next level. My biggest struggles in pro sports. Movement Variability: What it is, and why you probably need more of it. What it’s like to transition from the biggest stages in sport, to working in a smaller setting with a more general

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October Links and Review

Every week, my newsletter subscribers get links to some of the goodies that I’ve come across on the internets. Here were the goodies that my peeps got their learn on from this past August. If you want to get a copy of my weekend learning goodies every Friday, fill out the form below.  That way you can brag to all your friends about the cool things you’ve learned over the weekend. Biggest Lesson of the Month Life ought to focus on creating value, for the people you work with, for others, for the world, for yourself. When you create value, rewards will come. Quote of the Month “Common 99% thinking won’t get you uncommon 100% results” ~ MJ Demarco MJ Demarco is becoming one of my favorite authors, and he inspired the biggest lesson above. Hike of the Month I didn’t get much hiking in this past month, namely because I was prepping for my talks in the land of China. However, while in China, my hotel was right next to this really cool park that I walked through frequently. Amazing amalgamation of architecture, flora, and people. Training The Trick to a Perfect Rear Foot Elevated Split Squat My son, Trevor Rappa, gave us a great cue on nailing the rear foot elevated split squat. Perfect for those people who sag into the back leg. Weight Position During the Squat Want to more effectively load the legs when you are squatting? Here is one of the most impactful changes I’ve made

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