Costa Rica Beginner’s Mind 2019 Retreat Review

Where can you combine learning, disengaging from life, connection, beach, sun, hiking, and so much more? That’s what Ben House has created with his Beginner’s Mind Retreat at Flō Retreat Center. A place where one can achieve all of the above and more. This trip marked the second time I’ve been here, and for good reason. It gives me the opportunity to personally recalibrate from the hectic work lifestyle I’ve grown accustomed too, while taking time out to better myself in more ways than one. This year’s retreat brought together several bright minds in the health and fitness realms, discussing topics ranging from training, mitochondria, stress, and more. The retreat is set up into two different weeks. The first week was functional medicine-oriented. After a three day break of chillin’ like Bob Dylan, the strength and conditioning week finished things off. The best part of this retreat is that learning is only one component. The lectures took up the morning, then the rest of the day was yours. You get time to train, go to the beach, hike, jump off of cliffs, eat good food, or just chill and play board games. The best part of this retreat is the people you encounter. It can be hard in our industry to find like-minded folks who live the lifestyle that fam like us live. But at Flo, healthy living is the norm. The people I’ve met at Ben’s place are people who I consider to be friends for a lifetime. That’s

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The Revolution: A Deep Dive into Antifragility Course Review

Antifragility is beyond resilience or robustness. The resilient resists shocks and stays the same; the antifragile gets better. ~ Nassim Taleb, “Antifragile” That was the crux of the The Revolution: A Deep Dive into Antifragility. How do we, as health and fitness professionals, help our clientele improve with the stressors we impart? How do we take clients from various starting points—be it an immobile person in persistent pain, a complete beginner, or a high level athlete—and push them towards their goals? That’s what made this experience unique, as the three presenters, Seth Oberst, myself, and Pat Davidson, sought to create a continuum. For Seth, it was starting with the most fragile. Pat’s goal was to push performance to the highest level, to not survive, but thrive. While I aimed to be the middle ground; establishing the principles of movement common amongst all people.  And I want to share the highlights with you. While biased, I thought this was a unique experience. Though we all came at the deep dive from different angles, there were many commonalities shared.  Enjoy! Self Regulation – Seth Oberst As mentioned in a previous post, self regulation is the intrinsic ability to response to internal/external stressors with an efficient range of responses. There are three keys to demonstrating self-regulatory capabilities: Differentiating safety vs danger Responsivity Completion (Resolving the situation). Trauma, an unresolved defense pattern, negatively impacts these keys. To remedy this situation, we must reestablish each of these areas in a manner that promotes self-regulation. Providing

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Seth Oberst’s Stress, Movement, and Pain Course Review

Do you work with people who are stressed? Dumb question, right? Who isn’t stressed today? In fact, stress levels are probably at an all time high, and if you’ve read Robert Sapolsky’s work, is likely responsible for most of the conditions and maladies we face today. The question we must ask though is what role a movement professional has in helping someone mitigate stress? After attending Seth Oberst’s Stress, Pain, and Movement seminar, I think we now have an answer. Now I’ve taken a lot of courses in my day, and much of what I learned is the same poop, repackaged as different poop. That’s not to say that new perspectives aren’t useful, but most are looking at the same thing. Seth’s is the first class that I’ve been to in a hot minute where I had that feeling of “whoa, now this is different.” His approach looks at the struggles our patients and clients deal with through a very unique lens. To me, this course is the gold standard for learning just how problematic stress is for our patients, and what to do about it. Not only will you get an incredibly in-depth look at stress, autonomics, the nervous system, pain, and so much more, but you’ll learn some excellent methods to aid your clients in mitigating stress. I cannot recommend learning from Seth highly enough. If you want to attend, you can sign up here. While I won’t go into the great detail that Seth does on the brain,

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Costa Rica Underground S&C 2018 Retreat Review

I recently had the opportunity to attend a strength and conditioning retreat hosted by none other than the legendary Ben House at his Flo Retreat Center. The retreat consisted of a morning filled with meditating, writing, thinking, and of course learning. Afternoons were time to bro down with fellow bros at the beach, on hikes, and exploring all the wonders that Costa Rica has to offer. The experience was life changing for me. Very rarely do I get a chance to be a part of a community like we had in Costa Rica, especially as a mercenary PT. I had the opportunity to learn from great people, share phenomenal moments, and make new friendships that I hope last a lifetime. If you want to get schmarter, meet amazing people, or simply get away from the riggers of a overconnected environment, I strongly encourage you to sign up for one of these retreats. I’m hoping to be there again next year. Without further adieu, if you want some knowledge bombs from the heavy hitters who were there, check out the review below.  

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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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