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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Biggest Lesson of the Month

It was late one night and I was driving home from the airport…a 4.5 hour drive.

And let’s just say that I was going, ahem…a little fast.

I see the lights flash and my heart sinks. I was defeated.

I get that knock on my window and the officer says those salient words: “Hey pal, I caught you going 100 back there.”

I knew there was no point in lying or acting like I didn’t know. So I was honest and respectful.

“Yes sir. I am driving home from the airport and just wanted to get home…I fucked up.”

He goes back into his car, and I surprisingly felt incredibly calm the whole time. Knowing that I was likely getting arrested and had a hefty fine coming my way.

I was calm because I took ownership and was honest. That was a win.

The officer comes back and tells me: “It’s not too often we get people being honest on this road. I’m going to give you a warning. Have a safe drive back home and slow down, will ya?”

I thanked him over and over again.

Honesty is never easy, but it’s incredibly important. It’s something I have been practicing much more in my life. There is no sense in wasting yours or someone else’s time with lies, and lacking honesty often doesn’t get you what you want in life.

Despite how challenging it is, be honest with yourself and with others, and it will pay off most of the time.

Quote of the Month

“Time isn’t the main thing. It’s the only thing.” ~Miles Davis

If peeing your pants is cool, consider me Miles Davis

This quote made me think a great deal about how I spend my time, and most importantly how I waste time. Miles inspired me to redevelop my efforts and prioritize my time a bit more effectively.

Some of the largest changes I was able to make that were most impactful included going airplane mode the first hour of the morning, checking email only once a day much more consistently, and reducing my time on social media, which I typically also check maybe 2-3 times per day.

Am I perfect with these changes? Absolutely not. But I notice on the days that I am, I end up getting so much more done. The ball is now in my court.


The guide to ACL rehabilitation

Well Yann Le Meur just keeps killing it. This time we get his Return-to-play post-ACL repair, and it is incredibly comprehensive.

Seeing this has definitely made me rethink and want to dive into some topics I’ve neglected. Namely, I haven’t been measuring strength via dynamometry, which is advocated in this paper. Something I’ve glossed over in the past, but perhaps need to revisit.

Though there is one piece I wish we could add or build a data set: objective tests compared to competition.

Normal vs compensatory vs adaptive mechanics

This video and part 2 by Daddy-O Pops Bill Hartman absolutely crushed. In it, he discusses how he differentiates mechanics that occur when we are measuring variability. The delineation is quite helpful.

What was most impressive to me, was the incredibly humbling anecdote at the end of part two. I won’t spoil it for you, but my already infinite respect for Pops increased more for it.

The love for pecs continues

Pecs have been my favorite muscle as of late. Not just cuz…ya know…gainzzz, but because of the powerful influence they have on the upper aspect of the ribcage.

The diamond lazy bear is a move I’ve been playing with a lot as of late. It’s a great choice for those with narrow infrasternal angles.

Give it a shot!

If pain is a response to threat, then what is threat?

Wow. Just wow.

That’s all I have to say about Seth Oberst’s recent post on the opioid epidemic and what’s missing in our lives. Here he just flips the script entirely on how we conceptualize chronic pain, and has me very excited to learn more from him this year.

Pecs are your friend

Everybody seems to be hating on pecs nowadays. You either gotta stretch ’em, inhibit them, or do all other types of things with ’em.

But I’m starting to give them some love.

I’ve been playing with some pec heavy movement variations as of late, and you guys should try this diamond pushup iso hold. It’s a great one for narrow infrasternal angles, as you can use the pecs to retract the sternum. I also find pecs helpful for increasing the pump handle mechanism.

Give it a shot!


Mistakes in research, I’ve made…all of them

This is a must-see infographic by Yann Le Meur.

Here, he discusses the common mistakes we make when intrepreting research; oftentimes to match our biases.

If you can absolve yourself from these sins when reading your next research article, you will become a less biased research consumer.

Now Bill is the master

Daddy-O Pops again killing it with the content. This time, he talks about the mentorship process, the learning continuum, and why each step along the way is relevant to becoming an expert in your craft.

I remember myself stealing his jokes as he suggests in this post, and even something so seemingly minor as that made a big difference in developing myself into the clinician that I am.

Now, I have my own setlist, coming to a stage near you!

Personal Development

Updates on the 4-Hour Work Week

Tim Ferriss recently did a podcast in which he talks about what things he would update or revise with his famous book, The 4-Hour Work Week (which I hope you read it, it’s fantastic).

I admire Tim’s life-hacking and productivity capabilities, and some of the new tips that he discusses in this podcast are absolute money. You’ll definitely want to give a listen.

Learn when to time everything in your life perfectly

I’m almost done with Daniel Pink’s new book titled: “When, The Scientific Secrets of Perfect Timing,” and I have thoroughly enjoyed it.

In this book, he has some great tips on maximizing your productivity by understanding your circadian chronotype, napping, making breaks more effective, and so much more. He even tells you the best time to get married if that’s something that trips your trigger. Guess I only have one year left.

I think the best time is never, but what do I know? #dontgetmarrieddontbuyahousedonthavekids

Grow some thick skin will ya?

When I’m feeling a little unmotivated, victim mentality, sad, or something unproductive, the Jocko Willink podcast is my go-to to get out of my funk.

Jocko recently did a podcast with Jordan Peterson that was simply excellent and needed. Life isn’t always puppies and rainbows. In fact, it’s hard. Intrinsically hard, and probably has more overall bad then good. But it is with this contrast that allows us to appreciate all the good that we have in life. You’ll definitely want to give this a listen.

Health and Wellness

Do you even recover from things you didn’t even think you needed to recover from?

Reading 6 Things You Need to Recover From Every Day (thanks Bae) really hit home for me.

I will readily admit that I am a workaholic, and definitely do not do a great job disconnecting from that among other things. Rarely do we understand the consequences of staying connected on the regular.

This article will make you aware and teach you options on doing so.

Here are some great tips to improve your sleep

Yann Le Meur, again killing it with this infographic on some evidence-based sleep tips.

If you want to know if sleeping in helps, or want some effective sleep hygiene tips, you’ll definitely want to check this one out.

Don’t go to Nas for sleep recommendations.


Do you really want to own your own gym?


Unless you are prepared and did your homework that is.

Tony Genticore had a great post on things to consider when opening a gym.

This is something I had dreamed upon at some point to do, to have my own place where Big Z can do Big Z thangs if ya know what I’m sizzlin’. But the way Tony G hit me with reality on this post was incredibly salient, and needed.

I’ll go back to my travel gig now.


Fabolous + Jadakiss = Winning

I did not see this one coming, but pair two incredible MCs together and give a “horror-style” concept, and you get Friday on Elm Street. (NSFW)

This album beyond exceeded my expectations. You don’t see either Fab or Jada trying to do anything experimental.You just see them being them, and it makes for a fantastic, yet unexpected pairing.

You must listen to the F vs J Intro, Soul Food, Theme Music, and the incredibly touching Talk About It. But overall, it’s an excellent album, and helps me reminisce about the good ol’ days.

One of my life goals is to be able to do the Jadakiss laugh…I have a ways to go.

A Gritty AF album

This joint is not new, but it’s probably from a cat you haven’t heard…Kev Brown.

For those who don’t know, Kev Brown is one of the most underrated producers in the game who puts these incredible compilation albums with some of the finest underground MC’s you’ve ever heard.

His production style is otherworldly, and has some of the best basslines and samples you will ever hear.

You will want to check out Git ‘Em, Money Mike, Yatti, and What You Got.

Talib Kweli is Back

One of my favorite emcees released an excellent album titled Radio Silence.

I thought it was an excellent piece discussing many of the race issues that plague society today, and shows just how much Kweli has grown as a person over his rapping tenure.

My favorite song of all time, possibly the year, is Travelling Light featuring Anderson .Paak. You’ll also want to check out All of Us, featuring Jay “I really need to release an album” Electronica.

Photo Credits










  1. This months links and review have been FIRE.

    Jah Bless.

    Also – thanks for answering my questions on the debrief.


    What are the biggest wastes of time as far as exercises in the rehab process (perhaps that used to be/still are popular).

    Jadakiss or Styles P?

    Sup with them Harrison Grooves? What do you adjust in your treatment when you encounter these suckas?

    What are your thoughts on voodoo floss/compression bands?
    Will these bands, in fact, make her dance?

    If you could have a chat with anyone in the health and fitness industry that you currently haven’t yet, who would that be?

    1. Fam ma dude. I’m glad you like them. Also, phenomenal questions that I’ll see what I can do with.

      The hardest is the Jadakiss or Styles P the ghost. Damn

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