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 impactful in my overall happiness and well being. I just wish I took this quote to heart much earlier in life.

Hike of the Month

Hiking frequency has gone down a bit because it’s so…dang…cold, but I had a dope hike at Joshua Tree.

#throwback to older times, fam

It wasn’t the most challenging hike, but had a wide variety of things to see. Whether it was an old mine, or climbing a mountain, you could definitely get your nature gains on point.

And the Joshua Trees themselves, Hyoooge. Way bigger than any of the others I’ve ever seen.

Rehabilitation

Is keeping up with evidence realistic? Welcome to a Blog I’d Like to Read

Peter Attia is one of the most interesting MDs I’ve come across. While most of this blog talks about his plans for the future, his thoughts on keeping up with the evidence are worth the read alone.

Destruction of a medical divide with “Complimentary and Alternative Medicine” Belongs on a Tombstone

Douglas Kechijian just keeps killing it with content. In this post, Doug provides coherent critiques on the supposed separation between CAM and EBM. The two aren’t as far off as you think.

Here are Three Reasons to Consider Travel PT

Here are the reasons why I considered this wonderful job style.

The struggles of keeping up with the EBP Joneses.

With the shear amount of journal articles released on a given day, it can be near impossible to stay fully evidenced-based.

Here is a quick little tip on how I keep up with the research if you aren’t already doing this.

Research shows breathing critical for survival

So you should probably master the basics on how to do so. Daddy-O-Pops Bill Hartman put out a great article this week titled Breathing Exercises to Move Better and Reduce pain.

In this joint, pops goes over why breathing retraining is important, how it can impact movement, and how to master the basics.

Definitely check this one out.

How to reach like a legend

I found quite an effective cue that I’ve been using as of late to enhance reaching-based activities.

Many times, peeps will round their back as opposed to retracting the thorax, but if you use this cue, the problem is often solved.

Give it a shot!

Performance

Do you even recover, bruh? 

All Pain, No Gain: Why High Intensity Training Obsession Has Failed Us All thinks otherwise.

I was first made aware of the constrained theory of energy expenditure by Mike Roussell, and Joel Jamison takes the concept to another level. This article made me really think about how I am approaching building my own fitness, and just how important recovery is.

Excited to make it through the series as it comes out.

What these coaches want from a strength coach.

Monitoring players for fitness and fatigue: what do coaches want helps bridge that gap.

One of the most challenging aspects I had with sports science is getting buy-in from the coaching staff.

Here, Yan Le Meur boils it down to the most important aspects that a coach wants to know, as well as which variables are most actionable from an intervention standpoint. It’s an infographic I wish I had while in the league.

Insights on assessment

Thoroughly enjoyed Dean Somerset’s take on What Assessments Work Best.

I love how Dean preached individualization in regards to the assessment process. Many times we seek models that place clients into buckets or patterns, but Dean reminds us to keep the client’s goals in mind. This cannot be emphasized enough.

Sports science overrated???!?!

Hearing Doug Kechijian’s podcast with Fergus Connolly definitely has me thinking so.

In this podcast, Fergus talks about why it is hard to make decisions on sports science data, why you should sleep on technology for awhile, why the art of coaching is still relevant, and so much more.

You and your science. pshh.

Personal Development

The One Key to Happiness

Moving from Impressing Others to Impressing Yourself was a very salient read for me.

Many times we all fall into the trap of saving face, of looking good in front of other people. Trent Hamm provides a coherent argument against this type of thinking in order to curb spending.

But the lessons extend well beyond money.

Kill those unproductive days with Death Clock

Ever find yourself having a hankering to watch just one Youtube video only to find yourself watching 6 hours worth of cat videos? This app, which Tim Ferris exposed me to, nips that time waster in the bud by showing roughly how many days are left in your life. Like sand through the hourglass or something, fam (see what I did there?)

Turning 30 is all types of hell…

But my boi Seth Oberst makes the most of it.

Seth recently reflected on the 30 lessons he learned by age 30, and I found the post incredibly inciteful. I’d call it part rehab, part philosophical, part psychological, and full awesome.

Learning from a cat like Seth has made me a much more well-rounded clinician.

Confidence low? Become a philospher

More specificially, a Stoic philosopher.

In Eric Barker’s Stoicism Reveals 4 Rituals That Will Make You Confident, Eric discusses strategies that the Stoics used, which are also used in cognitive behavioral therapy, to improve confidence levels when things go awry.

My favorite has to be challenging distored thoughts. Way more productive than challenging your mortal facebook enemy on Dry Needling for the 17th time this month.

Appreciate stoicism and you too, may have a bust built in your honor someday!

The choice is yours…or is it?

Making decisions can be an overwhelming process.

So do fewer of them.

In Choosing without Deciding, Seth Godin briefly provides an effective strategy for deliberating on decisions that require deliberation, and leaving less important choices to easier means.

Health & Wellness

Helping save healthcare with Chris Kresser – Unconventional Medicine

More great Robb Wolf podcasts. This time, it was my boi Chris Kresser. I absolutely love some of the solutions he presents to saving healthcare, as well as how salient he creates awareness of the problem of healthcare.

Am I stressing you out? Doubtful according to Andrew Bernstein – The Myth of Stress

Stressors are a myth. It’s all in how you react to stress. Hearing that concept alone is worth the listen from yet again, another great Robb Wolf podcast.

Are you selling your sleep short?

If you only give yourself 7 totals hours in bed (with 1 hour of scouring the cats of Instagram), chances are your sellling your sleep game short.

In this great read called How to Get a Tiny Bit More Sleep, Melissa Dahl discusses the concept of sleep opportunity. Something we rarely consider when we are trying to catch those z’s.

You can have holiday cookies…

If you are getting after it the rest of the time.

In a wonderful post, Daddy-O Pops Bill Hartman talks about How to Eat Whatever You Want Over the Holidays and not Feel Guilty. Having the habits in place throughout the rest of the year is the key to enjoying the holidays guilt-free.

The benefits of a digital detox

If there is one thing I struggle with, being an internet cat and all, it’s getting too engrossed into technology.

In Digital Detox: How and Why to Recharge Your Mind with an Unplugged Weekend, Drew Housman discusses what his experience was like eliminating technology, and the incredible benefits he obtained from it.

The two things I am attempting to do: go hike more (no service no problems) and airplane mode the first 30 minutes of when I get up.

Your time restricted eating questions have been answered

Round 2 of Rhonda Patrick’s podcast with Satchin Panda talks about how coffee impacts circadian rhythm, practical implementations, the difference between 16:8 fasting and TRE, and so much more. A very fun listen.

Music

So uh, Blackbear released an incredible mixtape…

NOTE: NSFW, lots o’ foul language with this one.

So a cat who I’ve been really digging, Blackbear, released a new mixtape called Cybersex, and it’s unbelievable.

For those who don’t know who Blackbear is, imagine if Jason Mraz became punk, hip hop, R&B, all in one, then up the attitude by 1000x. Then you have Blackbear.

This album shows his range of talents, and he hangs with many of the awesome features, including Cam’ron (#diplomats), Rick Ross, 2 Chainz, Ne-Yo, and many more.

My top 3 tracks: Playboy Shit, Bright Pink Tims, and Gucci Linen.

So why aren’t you listening to CyHi the Prynce?

After I was sadly disappointed with Eminem’s newest album (which really hurts because he is my top emcee), I was lost. Was there going to be anymore good hip hop released?

Then I listen to No Dope on Sundays by CyHi the Prynce, and my faith was restored.

I tried to think of my top tracks, but really the album from start to finish is absolutely awesome. Even the trap-y tracks are rock solid. Amazing features, and street poetry at its finest.

No more sleepin’ on CyHi, fam.

Which goodies did you find useful? Comment below and let me know what you think.

Photo Credits

Sports Authority of India

J.D. Falk

Wikipedia

September in 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

Much of our successes and failures can be linked back to the habits we have. I noticed many times this past month that ineffective habits I had picked up were hampering my progress and productivity. One simple change (eliminating a to-do list, blocking out time to do things) was a complete game changer for me.

If you are doing something you don’t like, how do your habits keep you falling into that trap?

Quote of the Month

“Quality is not an act. It is a habit.” ~ Aristotle

Very much linked to the above lesson. We need quality to become automatic, and who better to illustrate this than an O.G. like Aristotle.

Hike of the Month

Pictures never do these things justice.

This was a tough decision to make on multiple fronts. This month I hiked four National Parks, saw a National Monument, and did all types of ill stuff.

Though Sequoia National Park will forever hold a dear place in my heart, Yosemite was hands down one of the most impressive things I’ve ever seen. The variety of terrain, the challenge of the 18+ miles I hiked, and the #views are hard to beat. I go back and forth on if I liked Yosemite or Zion better. But regardless, you should probably check it out.

Training

Quick Hit: Sprinting Tip

Here I discuss my favorite sprinting cue that I learned from my boy Derek Hansen. If there is one cue you could give to make your peeps faster, this is it.

Podcast: 20 Tips for Young Coaches

I wish I had this podcast when I was first starting out. My boi Mike Robertson lists several high quality tips that young coaches should apply to get the most out of many things–internships, networking, life. These tips are really good for anyone to apply in any situation.

Quick Hit: How to Lateral Shuffle

The lateral shuffle is a fundamental move that most any athlete ought to perform effectively. Here I provide my how-to’s and favorite cues…all in under 60 seconds #niccagestyle

Not to be confused with the equally impressive truffle shuffle

Article: ‘Science’ and the Barbell Hip Thrust

Doug Kechijian just continues to destroy the internet. In this article, he uses recent research on the hip thrust to critique a larger problem in science and performance–transfer-ability. Many times we argue about minutiae, when we really need to validate broader scope problems more effectively. Who better to discuss this issue than my buddy Douglas.

Quick Hit: Landing Mechanics 101

This past week’s quick hit goes into detail on how I coach landing mechanics, perhaps the most important piece to jumping safely and effectively. There are three keys to effective landing. What are those? Well, check out the vid.

Podcast: Bill Hartman on Building a Powerful and Pain-free Body After 40 

There is a reason why Daddy-o pops is such a huge part of my life. Besides being an incredible human being, every time I listen to him I pick up something new. In this podcast Bill goes into detail on the importance of routines, and he gives a sneak preview of his new book (out September 15th), going into detail on the principles he employs to building fitness post-injury. Also, if you want his book, click here.

 Quick Hit: Modifying Exercise Tip

If you hurt, the thing to do is to stop all movement right?!? WRONG.  A more prudent method is to find a different variation of a movement that gets the goal you want but doesn’t hurt. Here is an example

Rehab

Research: On the (f)Utility of Pain

After I finished this article I was like “damn.” I think so many times as clinicians we chase pain relief for pain relief’s sake, without considering if the patient is truly suffering. I think about how many times I’ve been a part of the problem, even when trying to provide the solution. This one will definitely make you think.

Blog: How to Read and Understand Scientific Research

Chris Kresser again with another gem (long road trips tend to have me consume a lot of info from one source). Here CK goes over many practical tips towards being an effective consumer and appraiser of the research. If you think research is tough to understand in rehab and performance, don’t even think about looking at nutrition. Yuck.

Podcast: Trever Rappa and Greg Spatz on Streamlining Rehab and Performance 

My two baby boys have grown up so fast! It is so refreshing to hear two well-respected physical therapists discuss expanding the PT scope into aggressive fitness. I love how both of these guys espouse not making injured people seem fragile, but always pushing intensity. The more you can expose someone to intensity, the easier return to performance becomes. We can’t just stop at success on the table.

You can see the family resemblance

Research: Nociception Affects Motor Output – A Review on Sensory Motor Interaction with Focus on Clinical Implications

This article was just absolutely awesome. In it the authors explain how nociception, both acute and chronic, impacts motor control both short and long term. They also sprinkle in some really cool things with the sympathetic nervous system and movement variability. These are all reasons why we cannot ignore nociceptive drive in chronic pain states.

Blog: Travel PT 101 – What is Travel Therapy

If you are a PT, unattached, have a crap ton of student loans, and like adventures, you should strongly consider travel PT. Traveling makes it feel like you are on vacation the entire time you are on assignment, and it feels good to actually make a dent on student loans. Here are all your questions, answered.

Health & Wellness

Podcast: RHR: All About Coffee

For those of us who are coffee lovers; you are welcome. In this podcast my man Chris Kresser discusses all the amazing health benefits of drinking copious amounts of coffee. Wait until you here him compare the antioxidant values to some of those highly touted antioxidant fruits. #mindblown.

Quick Hit: Travel Tips

While we can often talk about how to time sleep, supplementation, and such with travel, one thing often not discussed is what equipment you should bring when you travel. Having the right stuff can make travel much less stressful. What stuff? Check out the vid to find out.

E-Book: Genetics – The Universe Within

I’m excited for this read, as I recently got some genetic testing done. Going through this one to get some clarification as to what the results mean, but the folks at PN always do some good work.

Personal Development

Blog: 5 Time-Saving Productivity Hacks, Reviewed

This is a blog I’ve just been getting into, but they came through with a clutch post on ways to be more productive. Amazing how effective meditation was; something I may have to revisit.

Pointy hat a must

Podcast: Setting Goals, Making Money, and Overcoming Tough Times – Phil Hellmuth

This podcast took me back to the days I was obsessed with poker. In this wonderful Tim Ferriss podcast, world class poker player Phil Hellmuth discusses many of the trial, tribulations, successes, and failures he has come across in his life. Many words of wisdom were had. Making my goal sheet now!

Blog: Don’t Forget the Second Step

Seth Godin writes daily little blurbs that are often quite profound and helpful in terms of all things marketing, business, and life.

This post is no different. Here Seth talks about step one, which is learning how to do something. Most people get only that far, and never hit step two. What’s step two? Read to find out.

Blog: The Success is in the Struggle

This blog really hit home for me. After getting let go from my NBA gig, I spent a great deal of time evaluating things I needed to change about myself. This is a hard conversation to have with yourself, but can often by life changing. Here Eric Cressey talks about his life changing conversation that made him the great coach that he is.

Book: I Will Teach You to be Rich

Ramit Sethi does an excellent job providing simple, yet effective financial device. I’ve been reading this book a bit slow, but applying every single lesson he’s recommended in each chapter with outstanding results. I was able to convince my credit card company to up my limit, give me 0% APR for a year, and doubled my interest rate on my savings account just by following these steps. Definitely a worthwhile read.

Blog: The Top 5 Reasons to Be a Jack of All Trades

Tim Ferriss has really impressed upon me the importance of having a broad skillset. Mastery, or even competency, doesn’t take that long to achieve. A bit of focused study, and you will have most of what you need to be successful at your craft. This is why I am expanding my learning into areas such as sleep, nutrition, and more.

Blog: These 55 Productivity Tips Will Save You 1,000 Hours

Insidehook is a site I’ve been checking out for a good while, as it contains a lot of good things ranging from style to productivity. Many good gems in this post, especially the email stuff.

Music

Music: Incubus “8”

Incubus is one of my favorite rock bands, as I just love how diverse their sound is. And it seems like they rarely fail with their experiments.

This album goes a little back to some rock roots, and man does it have some heft to it. I trained to this when I first heard it, and I’m pretty sure my arm circumference increased by 3 inches…even though I was training legs!

Give “No Fun” and “Nimble Bastard” a listen

Which goodies did you find useful? Comment below and let me know what you think.

 

Photo Credits

Matt Brown

Sciencefreak

Squats, the (F)Utility of Research, Total Knees, and Pain vs. Suffering – Movement Debrief Episode 18

Just in case you missed last night’s Movement Debrief Episode 18, here is a copy of the video and audio for your listening pleasure.

in this debrief, I was stumped!

Andrew from Facebook asked a phenomenal question on the biomechanics of the squat, which led to great discussion on what it means and takes to squat.  Great contributions from Dani and Jonathan to the discussion.

Here were all the topics:

  • How I use research
  • Influences on full knee extension and flexion post-operatively
  • Changing perception of rehab post-total knee arthroplasty
  • The problems with chasing pain
  • Pain vs. suffering
  • What is squatting, what it means, and the biomechanicsIf you want to watch these live, add me on Facebook, Instagram, or Youtube. They air every Wednesday at 8:30pm CST.

Enjoy.

                

Here were the links I mentioned tonight

Pain and Stress in a Systems Perspective: Reciprocal Neural, Endocrine and Immune Interactions

On the (f)utility of pain

Subscribe to the debrief on Itunes

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The Sensitive Nervous System Chapter XIII: Research and Neurodynamics: Is Neurodynamics Worthy of Scientific Merit?

This is a summary of Chapter XIII of “The Sensitive Nervous System” by David Butler.

Intro

Research has demonstrated that often evidenced-based medicine is low on the list for why clinicians choose a particular treatment. From an ethical standpoint, it is important to consider evidence. This chapter is very short so I will just provide the highlights that I got from it.

Appraising a New Theory or Approach

There are six criteria that a new theory should be evaluated by:

1)      Support from anatomical and physiological evidence.

2)      Designed for a specific population.

3)      Studies from peer-reviewed journals.

4)      Include a well-designed randomized controlled trial or single experiment.

5)      Present potential side effects.

6)      Proponents discuss and are open to limitations.

Agreement

Here are some definitions of different ways research measures agreement.

–          Cohen’s Kappa: Measures nominal data reliability.

  • >0.75 is excellent agreement.
  • 0.40-0.75 is fair to good.
  • <0.40 is poor.

–          Pearson product movement correlation: Measures interval/ratio data.

–          ICC: Measures continuous data.

  • The closer to 1, the better.

Validity

There are also many different validity types defined throughout this chapter. The first two are proven through logic and have the least evidence support.

–          Construct Validity: Valid relative to a theoretical foundation.

–          Content Validity: Can I use this measure to make an inference?

The next two are higher up on the evidence support hierarchy.

–          Convergent Validity: The test shows a correlation between two variables.

–          Discriminant Validity: The test shows a low correlation between two variables.

Lastly, these are criterion-based tests that infer similar results compared to an established test.

–          Concurrent Validity: the compared tests are performed at the same time.

–          Predictive Validity: The tests are compared at different dates.

If only EBP were as exciting as evidence-based law.