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

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

A great park in the land of China

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 when coaching squats.

Rehab

Blog: Should We Delay Range of Motion After a Total Shoulder Replacement?

Mike Reinold is a guy who I look to on a lot to influence my post-operative care. In this post, he makes a salient point regarding the early range of motion controversy. The devil is in the details.

Blog: All Gain, No Pain Knee Pain Solution for Lunges and Split Squats

Daddy-O Pops Bill Hartman just killing it with the content, fam. This time around, he discusses how he approaches individuals who get knee pain during split stance activities; a common problem I’ve struggled with in the past. Thank you for helping a son out, pops.

Infographic: Early versus Delayed Rehabilitation After Acute Muscle Injury: No Time to Waste

Yann again killing it with these graphics. Here this time he brings us a study which shows how drastic an impact recovery from an injury can be the sooner you start moving.

Health & Wellness

App: Insight Timer

Want to get into mediation but don’t want to spend the buck on Headspace or Calm? Then Insight Timer is your answer. There are several different styles of meditation available in this completely free app.

I will admit, you have to sift through a lot of crap to find the particular meditations that work for you, but once you find one’s that work, you are golden.

My favorites so far are “The Warrior” by Michelle DuVal and Franko Heke 5 Min Guided Meditation

Let me meditate, set it straight

Blog: New Neuroscience Reveals 2 Rituals That Will Make You More Mindful

Eric Barker’s “Barking Up the Wrong Tree” blog is hands down one of my favorite blogs on the internet. He spends a great deal of time researching multitudes of topics, getting quotes from others, and writing about damn interesting material. This time, he discusses meditation, multiple “yous,” and so much more.

Podcast: Dr. Brandon Alleman on Direct Primary Healthcare (The Paleo Solution)

I’ve been binge listening to Robb Wolf’s podcast as of late (a great thing about vacations), and I found this one to be particularly fascinating. Here Dr. Alleman discusses how he is saving healthcare by using a subscription-based system for his patients. It’s quite fascinating how this system is saving his clients, including small businesses, money. I’d definitely check this one out.

Blog: Decrease Rumination and Stress with Movement

I’m a big time ruminator on things. Something I’ve been trying to work on. Here, my boi Seth Oberst discusses how movement can help reduce the urge to ruminate, and how it’s a much better alternative than being on your phone.

Personal Development

Blog: Imposter Syndrome and the Fitness Industry

Man this hit home for me on many levels. My man Dean Somerset wrote an awesome post on what it feels like to experience imposter syndrome, and how all of us have to start from the bottom. It’s about the process, and continuing to grow the process.

Blog: Decision Making, After the Fact

Read this when you think about being critical of someone, your favorite athlete, you spouse, your friend, making a poor decision.

Productivity Tip

I made one simple change to the way I schedule things that has led to drastic improvements in my productivity. What is that change? Check out the quick hit to find out, fam.

Blog: Definining Authenticity

Seth Godin keeps his blogs simple, concise, yet effective. Here he gives us what authenticity is not, and his example for what it is really hit home for me.

Blog: How Answering One Simple Question Can Keep You on Track for Success

Daddy-O Pops Bill Hartman provides us with a great technique at helping you stay on task with your goals. I definitely plan on using this one.

Routines and Measuring 

Routines are a great way to reduce stress, as less decisions have to be made. In order to be successful at reaching a goal, it helps to track progress. Here is how I combine the two.

Book: The Millionaire Fastlane

This book has really hit me hard and made me think about the way I am approaching finances, making money, and many other things. This book will challenge all your preconceived notions about what to do with your money.

Miscellaneous

Book: Barking Up the Wrong Tree: The Surprising Science Behind Why Everything You Know About Success Is (Mostly) Wrong

Eric Barker is one of my favorite bloggers and I am enjoying his book quite a bit. Do you want to find out if nice guys finish last? Or maybe you want to learn from prison inmates how important trust is. He has so many great nuggets in this book that I’m certain you won’t be disappointed.

Music

Every Noise at Once

This is probably one of the coolest things I have ever seen. Want to hear every music genre that has ever existed, then get a Spotify playlist having music within that genre? Because That is exactly what this site does. Un…be…lievable.

 Royce Da 5’9″ – “The Bar Exam 4” 

[WARNING, EXPLICIT CONTENT] Good…Lord…Listen to this. Royce is by far one of my favorite rappers. Like, in my top 10, pushing to get into my top 5. Here is a dope mixtape he put together where he just expresses his lyricism; many on some of your favorite beats.

So…freakin’…underrated

Some of my favorite include “C Dolores,” “Still Waiting,” “Gov Ball,” and “Chopping Block”

Side note: got to meet Royce at a concert with like 10 people. He really is 5’9″. And he’s a cool cat.

Freddie Gibbs – You Only Live 2wice

[WARNING, EXPLICIT CONTENT] Some call him the modern day 2pac, Gangsta Gibbs himself takes street rap to a whole new level. This joint gets him talking about his time he was in jail overseas. It’s a great mix of some serious stuff with his typical gangsta fare. Freddie is currently one of my favorite modern rappers, so please give him a listen. Crushed Glass and Homesick are my favorite two.

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

Photo Credits

Aashishji

Dominik Lippe (Lipstar) und Yannic Lippe

Resilient Movement Foundations Course Review

I recently had the pleasure of attending a class put on by my fellas at Resilient Performance Physical Therapy.

A jolly old time with old friends and new

I went to this course for a few reasons. First off, I of course support the home team. I can’t even front, Douglas Kechijian, Trevor Rappa, Greg Spatz, and I go way back, and are very much related through IFAST family and directly (Doug is my younger older brother, Trevor is my son, and Greg is my stepson #dysfunctionalfamily).

That said, there is were a couple big things I wanted to take away from this course, which I did in spades:

  • Mastering basic movement
  • Program design

In these two areas, the Resilient fellas delivered in spades. Knowing what good technique is in the basic movement patterns, how to coach, and how to regress, are all underappreciated topics that these guys teach quite well.

So should you take this course? An emphatic hell yes. I give a more indepth review as to why in the video below, so go ahead and check that out.

Once you got the verdict, check out my favorite takeaways in the course notes, and then for the love of God sign up for a course of theirs!

Click here to check out the Resilient Seminar Page

Continue reading “Resilient Movement Foundations Course Review”

August 2017 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

You must first take care of yourself in all aspects of life before you can adequately take care of others. That includes personally, professionally, health, finances, everything. While I have done well in certain areas, I have lagged in others. This imbalance is one reason why I opted to take a job in a rural location. It has helped me strike a balance in many areas, and has eliminated potential distractions that could deter me from achieving that balance.

Cryptic? Somewhat. But I think about those times that I’ve been sleep deprived and lost patience with my clients. My lack of taking care of myself in that instance limited my capability to take care of others.

Are you taking care of yourself?

Quote of the Month

The only thing that separates successful people from the ones who aren’t is willingness to work very, very hard. ~Unknown

I saw the above quote when I was staying at a hotel before hiking Capitol Reef. The funny thing was separates was spelled wrong…Make sure you also work smart 🙂

Hike of the Month

This was a tough one, as I did both the North Rim of the Grand Canyon and Capitol Reef. While the North Rim was spectacular, an incredibly challenging hike, and was spent with a dear friend of mine, I have to give Capitol Reef the slight edge.

Capitol Reef reminded me a lot of Zion, in the sense that it had varied terrain, very cool rock formations, and free apples!!! All of the big cliffs were on this crazy slant, and it was just cool to see. Plus I didn’t die like I did in the Grand Canyon. Uphill finish = hate life

How do you like them apples? Quite tasty as a matter of fact.

Rehabilitation

 

Blog: Why Physio Discussions Are Just Another Simpson’s Episode

There is just so much right with this post. Douglas going after a huge problem within the movement realm. Instead of uplifting one another, many of us tear each other down. Doug Kechijian explains why this is problematic.

Quick Hit: Check Arm Position if You Have Neck Pain

Many times, neck pain involves neck muscles increasing their accessory breathing function. A quick trick to reduce this function is by altering arm position. Check out if one of these positions alters your symptoms the next time you have neck pain.

Blog: Clinical Mileage

David Butler has been one of my biggest influences, and this post is no different. Here David discusses the Concept of Clinical Mileage, the importance of reflection, reshaping our treatments. I admire, despite all the years he has practice, he continues to evolve his thought process; something we should all aspire to do.

Research:  The Relationship Between Low Back Pain and Lumbar Lordosis: A systematic Review and Meta-analysis

But wait? I thought posture doesn’t cause pain? What about the studies showing imaging pathology in asymptomatic studies?

One thing we don’t consider is the frequency of imaging pathology in individuals with pain. This study is an example of that.

Pain is an experience in which the causes are multifactorial, and that means we cannot discredit how biomechanics can influence that experience.

Research: Knee Osteoarthritis has Doubled in Prevalence Since the mid-20th Century

Your patients with bone-on-bone can officially no longer use the “old age” excuse anymore. Knee osteoarthritis is commonly blamed for our longer lifespan and BMI, but this cadaveric study seems to think otherwise. When comparing the knees of modern people to those of the 18th-19th century (and even some prehistoric knees!), they found that even when lifespan and BMI were controlled for, modern subjects had a 2.1 greater incidence of knee OA. What do they think is the cause? Read it to find out.

 

Performance

Quick Hit: Recovery Position

Want to recover more effectively between intense bouts of exercise? You should probably watch this video. I’ve found with many of my clients that dropping further into a squat enhances heart rate recovery incredibly fast. I used it on my most recent hike, and made many of the hard parts more bearable.

Podcast:  Mike Irr on Winning an NBA Championship

Mike Irr is just a phenomenal human being. And to hear him speak with such poise, such humility, despite being an NBA champion, is refreshing. You’ll also learn a great deal about the successes, failure, and challenges of working in the big leagues. Give the guy a listen.

Might be the goodest dude in the history of good dudes.

Quick Hit: Which Hand Should the Weight be in During Offset Movements?

Should it be the same side or the opposite side of the front leg? Depends on your goal. In this video I discuss when each strategy ought to be implemented.

Health

Infographics: Managing Performance Throughout Periods of Travel: Coping Strategies for Eastward Travelers

for Westward Travelers

Yan Le Meur just keeps killing it with these infographics. Today he eloquently summarizes the essential strategies for effective traveling across multiple timezones. I learned a ton from this series.

Infographic: One Hour of Physical Activity Eliminates the Detrimental Effects of 8 Hours of Inactivity

Wearing my Oura Ring has done wonders for keeping me on task regarding my sleep, activity and readiness levels. It has also made me sickeningly aware of how damn much I sit.

All is not lost, however, as my man Yann Le Meur, who puts out killer infographics, made me aware of this study here. Pretty remarkable that much of the damage of sitting can be offset.

Blog: Why am I So Tired?

Allen Tucker is a dear friend of mine, and he wrote a phenomenal post on all things sleep; drawing from his own experiences with sleep deprivation and sleep apnea. Though he is no medical professional, Allen is a guy with an incredibly broad knowledge base, and my internet endeavors would be nonexistent if it weren’t for him.

Just wish the bastard would write more!

Miscellaneous

Quick Hit: Learning Arsenal

We all have our ways we learn. In this promo I go over some of my tools in my learning toolbox that help me get the most out of my learning endeavors.

Video: All Your Excuses are Lies

Taken from Podcast #83

No one can make you want to be more disciplined than Jocko Willink. He has probably been one of the most influential people that I’ve come across this year. His material is a life changer. His advice is simple, direct, and effective. If you are following his stuff. Quit making excuses and do it!

Blog: You are Who You Grab Coffee With – 3 Steps to Get Expert Advice on Any Topic 

Ramit Sethi is a finance guy whose material I have really been digging. He gives a lot of practical financial advice tips that really resonate with me.

In this post, he discusses how to effectively connect with experts, and definitely have used some of these methods at continuing education courses. I think he outlines effective strategies quite well, and especially love the email template he provides.

One of the many reasons to drink coffee.

Article: What Do Economists Actually Know?

While evidenced based practice and the scientific method are incredibly important, these sources are not infallible. All sources are biased, muddied, difficult to appraise, and occasionally dishonest.

We still operate with a large degree of uncertainty with the people we work with. We can’t hang our hat on research alone, especially when dealing with the complex entities known as humans.

This uncertainty extends beyond medicine and performance, as Russ Roberts discusses the very same problem in his field of economics.

My favorite quote? “Published and true are not synonyms.”

Music

Music: Lush Vibes

As you know, I am a huge hip hop head, but need something to chill out at night and be focused to. This playlist = absolutely incredible for that. Minimal words, very low key beats, and productivity has been spectacular while listening.

Music: Ambient Chill Playlist

I’ve been trying a bunch of different things before bed to enhance my sleep capabilities, as for awhile I was struggling, fam. At night, listening to this bad boy before bed did wonders for calming me down. Also think it’s a solid playlist for productivity. Check it out for sure.

Music: Raekwon “The Wild”

Raekwon the Chef coming on strong with a new album. The beats = fire. The wordplay = fire. The storytelling = fire. You can tell the Chef has grown up quite a bit since his Wutang days, but still represents and reminds us of his sordid past. The joint he did with Lil Wayne; daummmmmn.

A recent systematic review concluded that the Chef is always cooking up fire #science

Music: Twista “Crook County”

I have a soft spot for fast rappers aka choppers, and Twista is the gold standard. For a hot minute he was trying to do the mumble rap, and it wasn’t good. Here Twista gets back to his roots, yet varies his flow enough to show exactly how versatile (and underrated he is). The sound is similar to a lot of new stuff you’ll hear on the radio, but with actually good rappin’. Listen to “Hollywood,” it’ll change your life.

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

Photo Credits

Mortefot from Flickr

Weekly Dig

July 2017 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 July.

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

Maximize proximal before spending time distal. I’ve just seen too many patients where we applied some type of axial intervention, which led to profound changes distally. Position governs all. Thank you for making me realize this daddy-o.

Quote of the Month

Only those who dare to fail greatly can ever achieve greatly. ~Robert Kennedy

Rehabilitation

Blog: What is the Best Test to Discern an ACL Tear?

My boy Scott Gray put together a rock solid post on diagnosing an ACL tear. I’ve been very big as of late on filling the differential diagnosis hole in my game, and this one was beyond helpful. I wish I had heard of the lever test last year when I had a guy pop his ACL in-game.

Blog: The Quadruped Rockback Test: RIP

My buddy Doug Kechijian ever so succinctly puts this dated test to rest. There is so much more that goes into deciding squat depth than can be accurately accounted for with this test.

never question a guy with a loaded gun.

Performance

Research: The effects of two different recovery postures during high intensity interval training

I’m still making my way through this beast. It’s a thesis, but the references and explanations of the science behind breathing, position, and recovery is outstanding. Not only that, but changing your recovery position has had a profound effect on improving my clients’ conditioning.

Video: Lateral Lunge Quick Hit

This was a promo I put out for my 5th Metatarsal RTP podcast. It’s a nice little cue to drive greater frontal plane activity on the non-working leg.

Research: The athlete monitoring cycle: a practical guide to interpreting and applying training monitoring data

So proud of my guy Eric Oetter, who put this incredibly practical guide to load management together with the brilliant Tim Gabbett. EO is doing phenomenal things with the Grizzlies, and this provides a small insight into his process.

Nutrition

Podcast: Does Meat Consumption Cause Cancer? 

Short answer – It depends. I have a coworker who I discuss with the problems of this argument. I’m an avid meat eater because gainzzz, and it turns out that makes the difference. If you aren’t listening to Ronda Patrick by the way, you’re welcome.

Yeah, I’m a meat eater #dealwithit

Podcast: How to Tell if You Have a Leaky Gut

Chris Kresser is a cat I’ve been really getting into as of late. I think there are a lot of cool things within functional medicine, and this guy is one of the most evidenced-based out there.

I think the gut microbiome is a vastly underappreciated area to intervene on. But how do you know if you have a problem? CK tells you how to find out.

Video/podcast: George Brooks, Ph.D on Lactate

This Rhonda Patrick joint talks about all the wonderful things lactate does for us. This molecule always gets a bad rap, but did you know in brain injuries (concussions, TBIs, etc), it’s one of the few substrates that is capable of providing our brain fuel? This was a very fascinating hour in which I learned a great deal.

Research: Fasting, Circadian Rhythms, and Time-Restricted Feeding in Healthy Lifespan

Supplemental Podcast: Satchin Panda Interview

What if I told you that there was a way you could keep eating what you are eating yet still lose fat and gain muscle. Would you do it?

If so, then this is your study. By simply restricting the eating window to 9-12 hours in mice, and having them eat earlier in their day, these bad boys lost some major weight. He did a similar study in humans as well. He goes into detail about this and more. Both the paper and the podcast are quite interesting

Sleep

Video/Podcast: Dan Pardi on Sleep

I’ve been on a little Rhonda Patrick (#bae) kick as of late. In this interview, Dan Pardi talks about all things sleep, circadian rhythms, and more. If you can maximize sleep duration, intensity, and timing, you are winning at life. Never thought of sleep described in this manner.

Quick Hit: Tips for a Better Sleep Environment

Here are some of my keys to creating that ideal sleep environment. There might be a few in here that you didn’t think about. What are your keys?

Finance

Book: The Four Hour Work Week 

An oldie, but a goodie. I’m taking my time with this one because it’s a big book and filled with so many practical applications. This book inspired me to check my email, and respond, less frequently. He’s given me so many ideas on streamlining my life. You’ll love the tips he has for elimination and automation. Incredibly practical.

Blog: Student Loans? What Student Loans? 

Given that I’m pretty green at being a PT mercenary, this website has been gold for me. If this doesn’t inspire you to consider travel PT, nothing will. The money is real, and it seriously feels like I’m on vacation all the time.

Me on the left by the time my student loans are paid off

Book: Roger Dawson’s Secrets of Power Negotiating

I recently had to prepare for a salary negotiation, and just reading a few chapters from this book made the process go exceedingly better than I anticipated. Negotiating, like many things, is a skill. This book will teach you the fundamentals to a skill that will benefit so many aspects of your life.

Miscellaneous

Music: “Handshakes with Snakes” by Apathy (NSFW, and likely offensive to most everyone)

As y’all probably know, I am a major hip hop head. Like, pretty much all that I listen to. I found this cat on Spotify while at the gym, and was blown away. Has fire lyrics over insane samples. Listen to the joint called “Moses” which features Twista and Bun B. Un…be…lievable

Current Book: What If

I’ve lately been trying to read something a bit less technical right before bed to help me fall asleep (which has been working well btw). First book I chose was this gem by the creator of XKCD, Randall Munroe. He basically goes through and answers ridiculous questions in the most scientific manner possible. It’s a brilliant combination of interesting and funny.

My favorite so far? “What would happen if you had a mole of moles?” #deep

Photo credits

Air National Guard

Karim benzeoona

DonkeyHotey