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.

Salt > snow. Equally as pretty, less slippery, and DEFINITELY warmer

I wasn’t really sure what to expect with this place since, ya know, it’s hot and things are kinda dead n’ stuff, but the variety in landscape was quite unbelievable. Landscape that I have never experienced before, whether salt lands or sand dunes. I’d definitely consider checking this awesome place out.

Rehabilitation

 

Here’s a little sneak preview of the free talk I’ll be putting up for you guys once I re-record it!

Blog: What Evidence Based Practice is Not

Doug Kechijian always telling it like it is. This time, my younger older brother discusses how to think about evidence based practice. How it is much more than a bomb of Pubmed citations. I also love how he touches on effective discussion on the internet.

Here is a little variation on differential tendon gliding you can try next time you see someone with a flexor tendon repair.

Blog: Should We Delay Range of Motion After a Rotator Cuff Repair Surgery?

Mike Reinold again coming on strong with this post. This time, Mike looks at a systematic review comparing early vs. delayed motion after a cuff repair, and I love his interpretation.

Training

Video: Kettlebell Swing Tutorial w/ Justice Williams (via Tony Gentilcore)

My kettlebell game is something I’m hoping to improve upon over the next year, and this was a great intro point to it. Here, Tony Gentilcore and Justice Williams provide an excellent coaching tutorial on the wonderful/brutal exercise known as the kettlebell swing.

 

Productivity

 

Article: Trick Yourself Into Writing Well by Telling Yourself to Write Badly

Lifehacker is an awesome website for many reasons, and this article is an example of that.

Many times, getting started writing is the hardest part, here, the peeps at Lifehacker give you a trick to getting started. Works wonders for those days I don’t want to write.

Making this one little tweak to how I plan email checking throughout my day has made a big difference.

Personal Development

Book: What to do When It’s Your Turn

A dear friend of mine got me this book, which has become my pre-bed reading and I love it. Seth Godin, marketer extraordinaire, writes in this book about handling fear of failure, getting the courage to start something up, and how timing is never right. These are a few of many great topics that I’ve come across, and I always fall asleep in a good mood after I read a few pages 🙂

Blog: These are the 8 Friends You Need to be Happy in Life

Social engagement is something we don’t discuss much when we are trying to reach our health and performance goals. Here, Eric Barker talks about the eight people you should have in your life. How many do you have?

Article: How Frequently Should You Take A Vacation?

This is probably the most comprehensive guide to vacationing that I have come across. It turns out, vacations are incredibly important to your health.

Don’t like vacations? Consider your increase for cardiovascular disease elevated. Read the guide to maximizing them.

Just need to make life a vacation #movesomewherewarm

Blog: How One Young Couple Repaid $87,000 of Student Loan Debt in 27 Months

If you have student loans. Read this. It’s hard work, gruesome, but paying off debt has been a rewarding experience for me. If you are lacking motivation, or can’t see the light at the end of the tunnel, here is some hope.

Blog: Struggling Against Good Decisions with Bad Results

This was just a phenomenal message that can be extrapolated not to just finances, but life. Here, Trent Hamm discusses the importance of sticking to sound principles, even if those principles don’t always result in a desirable outcome

Book: Discipline Equals Freedom Field Manual

If you need a swift kick in the ass to get back into gear, this is the book. Many of the pages are snippets from Jocko Willink’s podcast, but the message is not lost. Jocko will make you rethink everything your doing, and eliminate the excuses for you not doing. Change your life, and read this book.

Book: Unscripted

After you’ve been kicked down by Jocko, let MJ Demarco pull off the finisher. This guy is becoming one of my favorite authors because he is brutally honest and pulls no punches in explaining how we fall into business and work traps that not only hinder us, but minimize helping others. If you want to be an entrepreneur (and you all should, this book tells you why) then this is a must read.

My favorite part? “The goal isn’t to make money, but to provide value to others.”

Health and Wellness

 

Podcast: Dr. Ruscio – The Real Deal with Gut Microbiota

I’ve been binge listening to Robb Wolf’s podcast, and I’ve come across Dr. Ruscio a couple different times. I admire his brutal honesty and simple approach to dealing with the gut microbiome, and I hope you guys like it as well.

Want to know some of my big keys for starting my day off right? Check out this week’s quick hit.

Podcast: Dr. Richard Maurer – The Blood Code

Again, another simplified and stratified approach to functional medicine courtesy of the Robb Wolf podcast. Here, Dr. Maurer outlines his key blood markers and first-tier treatment to help individuals with their health and wellness goals.

Article: Do You Need to Refrain from Coffee to Get the Maximal Effect of Caffeine?

If you want to maximize performance, do you need to give up coffee for a bit to get the benefits? Researchers compared how caffeine affects performance in heavy, moderate, and low users.

The answer might surprise you!

The addiction is now #ebp #blessed

 

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

Photo Credits

Nick Kenrick

Julius Schorzman

The Guide to Physical Therapy School

So peeps, I’m going on vacation this week.

So instead of a debrief, I present to you the first legit episode of the Zac Cupples show.

I’ll be putting these bad boys out occasionally when I have a topic that I feel would be better to riff on as opposed to discussing in a debrief or writing about.

Here’s an outline of the topics I discussed

  • Reasons to go into physical therapy
  • What to look for in a PT school
  • The goals of physical therapy school
  • What you should take away from school
  • What classes I recommend a student to take

Enjoy!

                

Here were the links I mentioned tonight

All Gain, No Pain

South College Physical Therapy Program

Bill Hartman

Continuing Education: The Complete Guide to Mastery

Explain Pain Course Notes

Therapeutic Neuroscience Education Course Notes

Lorimer Moseley Explain Pain Course Notes

Kettlebell Mashup

FMS Level 2

Ultimate MMA Conditioning

Dermoneuromodulation Course Notes

ART

Dry Needling Course Notes

Spinal Manipulation Institute

A Randomized Trial Comparing Acupuncture, Simulated Acupuncture, and Usual Care for Chronic Low Back Pain

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Also, check out the mentoring, movement, and training services I offer:

Mentoring, Movement, and Training

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