WEBVTT - How to train with joint pain or injury – at any age

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<v Speaker 1>Why is it so hard to get real answers about

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<v Speaker 1>your health? If you've been told that everything looks fine,

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<v Speaker 1>but you know that something is off, we're not imagining it.

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<v Speaker 1>That's why I created Vitality three sixty to help you

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<v Speaker 1>better understand what's going on inside your body so that

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<v Speaker 1>you can take the targeted action needed. With a functional

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<v Speaker 1>health approach plus testing, we go beyond the guesswork to

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<v Speaker 1>uncover the root causes of your symptoms. I've teamed up

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<v Speaker 1>with Doctyesmina, an incredible integrative GP, and together we will

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<v Speaker 1>help you decode your body's signals and answer questions like

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<v Speaker 1>why am I always exhausted? What's really causing my stubborn weight?

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<v Speaker 1>Am I inflamed? Insulin resistant? Or maybe missing key nutrients?

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<v Speaker 1>Because when you understand your body better, you can transform

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<v Speaker 1>your health. Visit v three sixty dot health or check

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<v Speaker 1>out the show notes for more. This is Healthy Heir

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<v Speaker 1>with Amelia Phillips and welcome to one of my mini

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<v Speaker 1>motivation episodes. These are shorter, targeted episodes where we tack

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<v Speaker 1>one specific question or challenge head on. So today we

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<v Speaker 1>are discussing the best strategies for preventing and managing our

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<v Speaker 1>injuries while still trying to stay active, because one of

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<v Speaker 1>the worst things we can do when we suffer an

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<v Speaker 1>injury is to stop moving all together. I mean, depending

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<v Speaker 1>on the severity of the injury, of course, but ideally

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<v Speaker 1>what we want to be doing is working around that

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<v Speaker 1>injury and still staying as active as we can. I

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<v Speaker 1>wanted to get both a professional opinion but also a

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<v Speaker 1>real life, objective experience on this topic. So oppose these

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<v Speaker 1>questions to mother and daughter duo Michelle and Joan McDonald.

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<v Speaker 1>So this duo created Train with Joan, a fitness platform

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<v Speaker 1>and inspiring Instagram page with over two point three million followers,

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<v Speaker 1>focused on helping women of all ages, but particularly older women,

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<v Speaker 1>to fall in love with strength training and to reimagine

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<v Speaker 1>a new version of themselves. They are so so inspiring.

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<v Speaker 1>I encourage you to check out all their programs, and

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<v Speaker 1>I've put links in the show notes to their programs.

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<v Speaker 1>So here is what Joan and Michelle had to say

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<v Speaker 1>about managing injuries whilst staying active. Up to sixty percent

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<v Speaker 1>of women postmenopause report joint pain consistent joint pain. Joan,

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<v Speaker 1>have you experienced joint pain in the past and particularly

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<v Speaker 1>in the last ten years of your transformation journey. And

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<v Speaker 1>if so, how have you managed it and kept exercising.

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<v Speaker 2>Well, I have arthritis for one thing, and that doesn't

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<v Speaker 2>want to go away, so it's only gotten worse.

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<v Speaker 1>OSTEO or rheumatoid arthritis.

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<v Speaker 2>OSTEO at least that's what they say where hands especially,

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<v Speaker 2>but in my knees, my shoulder. I've had the shoulder

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<v Speaker 2>operated on, I've had a knee replaced, I've got to

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<v Speaker 2>get another one replaced.

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<v Speaker 3>And I've even had it starting in my toe.

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<v Speaker 2>I don't want it to spread because your feet are

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<v Speaker 2>what keeps you going.

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<v Speaker 3>You have to be able to move.

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<v Speaker 2>I wouldn't say it started at the ten years, probably

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<v Speaker 2>twenty five years that I.

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<v Speaker 3>Started with all that.

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<v Speaker 1>And so in the gym do you work around the

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<v Speaker 1>pain or how have you found the gym and exercising

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<v Speaker 1>alongside your arthritis.

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<v Speaker 2>Well, I use whatever equipment like bands and stuff like that,

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<v Speaker 2>or risk sleeves or knee sleeves, anything that'll take that

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<v Speaker 2>pain and center it so that it's not as painful,

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<v Speaker 2>but it lets me do something.

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<v Speaker 3>I will buy it, I will use it.

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<v Speaker 2>I have to be able to work at the gym

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<v Speaker 2>and as long as it's not debilitating, I can work

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<v Speaker 2>through it, and I hope other people can do the

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<v Speaker 2>same thing. If they can, you know, get through without

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<v Speaker 2>actual stabbing pain, then that's great.

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<v Speaker 3>Michelle.

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<v Speaker 1>Let's talk through some of the most problematic joints and

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<v Speaker 1>your top tips as a coach for supporting them. So

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<v Speaker 1>starting with the shoulders. When you've got someone a client

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<v Speaker 1>like Joan with they saw shoulders, how do you help

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<v Speaker 1>either work around or help actually reduce the shoulder pain?

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<v Speaker 4>Beautiful question.

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<v Speaker 5>I think the shoulders, hips, and knees and elbows, which

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<v Speaker 5>is almost everything, but those are the joints that we

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<v Speaker 5>definitely see having more issues and kind of out of

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<v Speaker 5>the blue too, especially elbows, like out.

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<v Speaker 4>Of the blue.

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<v Speaker 1>Oh, I had an elbow tendinitis last year for the

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<v Speaker 1>first time in my entire life. I'm like, my elbows, really.

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<v Speaker 5>I go back to I go back to you know,

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<v Speaker 5>and I know other you know, menopause specialists talk both this.

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<v Speaker 4>You know, menopause is.

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<v Speaker 5>Happening on the backdrop of aging, and both men and

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<v Speaker 5>women go through an acceleration of the aging processes in

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<v Speaker 5>their mid forties, and we do another acceleration in the

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<v Speaker 5>mid sixties, and we know that there's a lot of

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<v Speaker 5>evidence that supports that. So when we think of that

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<v Speaker 5>aging process. The guy that did the mom's shoulder surgery,

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<v Speaker 5>doctor doctor Patrick Den, already in the States, and he said,

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<v Speaker 5>what is the number. I think like fifty percent, Like

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<v Speaker 5>once we look at the people in the fifty, I

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<v Speaker 5>think it's fifty plus fifty or fifty five, but I

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<v Speaker 5>think it's fifty. He said, fifty percent of people fifty

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<v Speaker 5>and above actually have a slaptare, whether it's diagnosed or not.

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<v Speaker 4>It's so normal. A what tax it's called a slap taar?

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<v Speaker 1>What's a slap tat?

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<v Speaker 5>It's a specific kind of a tear in the shoulder

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<v Speaker 5>joint that's very very common.

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<v Speaker 4>A lot of people.

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<v Speaker 5>Actually won't it won't impact their ability to move, but

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<v Speaker 5>other people it.

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<v Speaker 4>Will negatively impact them.

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<v Speaker 5>And it's really hard to tail from an MRI or

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<v Speaker 5>from an X ray who will present the most pain.

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<v Speaker 4>And it's the same thing like with spinal injuries. You

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<v Speaker 4>might have somebody coming in.

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<v Speaker 5>That is an excruciating pain and the tests show hardly

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<v Speaker 5>anything wrong with them, and then somebody else might have

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<v Speaker 5>what looks like a.

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<v Speaker 4>Really severe diagnosis. But they're fine.

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<v Speaker 5>They're like I just have a little twinge, and the

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<v Speaker 5>human body is just it's it's so complex, and pain

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<v Speaker 5>is also complex.

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<v Speaker 4>But going back to what I see with my I

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<v Speaker 4>definitely see.

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<v Speaker 5>An increase with joint issues, whether it's a tendonitis issue

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<v Speaker 5>or it's something related to arthritis, or the joint isn't

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<v Speaker 5>gliding properly with the shoulders. I would say a lot

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<v Speaker 5>of times it's tied to the scalpular not gliding the

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<v Speaker 5>way it should be.

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<v Speaker 4>Poor coordination.

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<v Speaker 5>I don't want to get too techy, but poor coordination

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<v Speaker 5>of your rotator cuff muscles is particularly your trap two

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<v Speaker 5>in three and your seratus anterior not firing in the

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<v Speaker 5>proper sequencing not firing enough, and your poor upper trap

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<v Speaker 5>maybe compensating too much.

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<v Speaker 4>And then you're trying to move, and then you've got.

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<v Speaker 5>Posture, and you've been four or five decades with poor

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<v Speaker 5>posture exacerbated by your job, and.

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<v Speaker 4>Now you're trying to do a lateral.

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<v Speaker 5>Raise and the humorous isn't rotating in the socket properly

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<v Speaker 5>because through what I just said, it's slightly out of

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<v Speaker 5>alive it and now we're getting that rubbing happening, and

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<v Speaker 5>so I would say, don't when you're older, especially, don't

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<v Speaker 5>push through the pain.

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<v Speaker 4>Go and see someone and get a proper diet.

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<v Speaker 5>If you can find somebody who can give you a

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<v Speaker 5>proper diagnosis, I got to say that, get a proper diagnosis,

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<v Speaker 5>because some things need to be addressed immediately through good

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<v Speaker 5>physio and through rehab work. Some things might be better

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<v Speaker 5>off with a surgical intervention.

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<v Speaker 4>And I wish that we had tried. I wish we

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<v Speaker 4>seen doctor Dinard a year and.

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<v Speaker 5>A half ago, and even two years ago, and Mom

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<v Speaker 5>might have not needed a reverse shoulder surgery.

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<v Speaker 4>She might have needed just a regular shoulder surgery.

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<v Speaker 1>In your experience, do you find that people that do

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<v Speaker 1>the rehab where it might be oh, yes, we can

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<v Speaker 1>see that there's some imbalances here and you've got rotator

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<v Speaker 1>cuff weakness for example. Do you find that people that

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<v Speaker 1>do the rehab and that boring fifteen minutes of the

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<v Speaker 1>shoulder of rotations or whatever, that it actually works to

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<v Speaker 1>really help port that joint.

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<v Speaker 4>Oh yeah, And I think, like my game, my mom

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<v Speaker 4>is a good example. She is such a good student.

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<v Speaker 5>She was doing her isometric you know, extern rotator holes

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<v Speaker 5>so diligently, and doctor Gnara got to give him a

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<v Speaker 5>shadow of his clinic had a complete video library. They

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<v Speaker 5>were really big on protein, nutrition and rehab work. It

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<v Speaker 5>was fabulous how much full care they gave to ensure

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<v Speaker 5>the patient's for recovery. So it does definitely make an

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<v Speaker 5>impact for sure.

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<v Speaker 1>Why is it so hard to get real answers about

0:08:48.880 --> 0:08:52.240
<v Speaker 1>your health? If you've been told that everything looks fine,

0:08:52.480 --> 0:08:54.480
<v Speaker 1>but you know that something is off, well, you're not

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<v Speaker 1>imagining it. That's why I created Vitality three point sixty

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<v Speaker 1>to help you better understand what's going on inside your

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<v Speaker 1>body so that you can take the targeted action needed.

0:09:04.679 --> 0:09:08.120
<v Speaker 1>With a functional health approach plus testing, we go beyond

0:09:08.240 --> 0:09:11.760
<v Speaker 1>the guesswork to uncover the root causes of your symptoms.

0:09:12.000 --> 0:09:15.960
<v Speaker 1>I've teamed up with Doctasmina, an incredible integrative GP and

0:09:16.000 --> 0:09:19.160
<v Speaker 1>together we will help you decode your body's signals and

0:09:19.240 --> 0:09:23.320
<v Speaker 1>answer questions like why am I always exhausted? What's really

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<v Speaker 1>causing my stubborn weight? Am I inflamed? Insulin resistant? Or

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<v Speaker 1>maybe missing key nutrients? Because when you understand your body better,

0:09:31.520 --> 0:09:34.600
<v Speaker 1>you can transform your health. Visit v three sixty dot

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<v Speaker 1>health or check out the show notes for more. What

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<v Speaker 1>about core stability and lower back If we're sitting here

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<v Speaker 1>listening and we're just like, you have just got that

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<v Speaker 1>locked and saw lower back. When you have your clients

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<v Speaker 1>come in and really work on their core strength, what's

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<v Speaker 1>your experience with lower back pain relief.

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<v Speaker 5>That's a great question, and again I've been coaching for

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<v Speaker 5>a long time. Part of it is, you know, I

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<v Speaker 5>have a programmat I called the GPP phase, which is

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<v Speaker 5>a general preparation phase, and it's full of a lot

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<v Speaker 5>of unilateral work, things like bodyweight aredl to reach I'm

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<v Speaker 5>sure you've done that.

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<v Speaker 4>Right, or like a hip aeroplane.

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<v Speaker 5>And all of a sudden, I go from gals, because

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<v Speaker 5>we do video. We have people send videos so I

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<v Speaker 5>can give them feedback and do form checks in it

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<v Speaker 5>and all that. All of a sudden, it's like a

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<v Speaker 5>ghost town. Nobody's sending me their videos. I'm just getting

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<v Speaker 5>these check marks done, done, Dundu, And I'm.

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<v Speaker 4>Like, these are some of the hardest things to do. Right.

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<v Speaker 5>Where is the video showing me the proper coordination, the

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<v Speaker 5>engagement of the you know, the core for the pelvic floor,

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<v Speaker 5>the glute muscles, the trans versus doll and muscles, zero blinks,

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<v Speaker 5>show me that you're not having any compensatory patterns, that

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<v Speaker 5>your diagonal slings are coordinated or working properly.

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<v Speaker 4>Take these seriously, gals.

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<v Speaker 5>So anyone listening, and I don't want to overcomplicate things,

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<v Speaker 5>but make sure as you're lifting weights that.

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<v Speaker 4>You're moving well. You don't be perfect, but move well.

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<v Speaker 5>Make sure you're not being lopsided, and if you are, okay,

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<v Speaker 5>but do simple things daily to correct those imbalances, because

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<v Speaker 5>those things, if you do the right, they can really

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<v Speaker 5>add up.

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<v Speaker 4>It's like again, like I said, you put braces on.

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<v Speaker 5>Your teeth, you didn't have the where the retainer get them,

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<v Speaker 5>vaz a line put it on. Do these rehab type

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<v Speaker 5>of works mindfully, intentionally, get your form check with a professional,

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<v Speaker 5>or take a videotape of yourself, and they really stack

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<v Speaker 5>up and can really alleviate pain. A lot of times

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<v Speaker 5>back pain is you know, because you're not using your

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<v Speaker 5>core muscles. If you're overweight, that TVA is holding on

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<v Speaker 5>to that visceral fat and your enlarged organs and it

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<v Speaker 5>attaches to the lumbar spot. So these things can be addressed.

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<v Speaker 5>And I hope everyone listening can be optimistic and empowered.

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<v Speaker 5>There's little things that you can do today to make

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<v Speaker 5>a change for.

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<v Speaker 4>The long term.

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<v Speaker 1>Joan, your knees have been problematic for you. I just

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<v Speaker 1>love your thoughts on strength training because you've got such

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<v Speaker 1>strong quads. What are your favorite quad and leg exercises

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<v Speaker 1>that you feel cause your knees the least angst.

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<v Speaker 3>Curls, the sitting leg curls.

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<v Speaker 4>Mom's getting surgery.

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<v Speaker 5>I don't know if you knew that, but she's We

0:12:33.320 --> 0:12:36.280
<v Speaker 5>were going to have her actually getting surgery today, but

0:12:37.440 --> 0:12:40.680
<v Speaker 5>because Jane and I are gone to Italy for twelve days,

0:12:41.040 --> 0:12:44.000
<v Speaker 5>we decided to postpone it till when we get back.

0:12:44.280 --> 0:12:46.800
<v Speaker 1>You're not doing a lot, okay, I can't.

0:12:46.520 --> 0:12:48.800
<v Speaker 5>Doing a lot of quad work, but we're doing a

0:12:48.800 --> 0:12:52.680
<v Speaker 5>lot of hamstring and stabilizing. She's got a couple of

0:12:52.760 --> 0:12:56.439
<v Speaker 5>little like modified exercises to make sure the quad's don't atrophy.

0:12:57.120 --> 0:12:59.240
<v Speaker 5>But we're not like trying to hypertrophy them.

0:12:59.120 --> 0:12:59.720
<v Speaker 4>Or anything like that.

0:12:59.720 --> 0:13:02.240
<v Speaker 1>We just want to keep it quite a No deep

0:13:02.280 --> 0:13:05.720
<v Speaker 1>squats or lunges at the moment, by the sounds of things.

0:13:06.160 --> 0:13:08.920
<v Speaker 2>I do some lunges, but not to the degree that

0:13:09.000 --> 0:13:10.760
<v Speaker 2>I used to be people to do them, but I

0:13:10.840 --> 0:13:12.600
<v Speaker 2>have to work that part of my body because I

0:13:12.679 --> 0:13:15.040
<v Speaker 2>know I'm going to need it when I'm recovering, So

0:13:15.440 --> 0:13:18.640
<v Speaker 2>you've got to keep doing something with it. So, like

0:13:18.720 --> 0:13:22.640
<v Speaker 2>I said, the curls I do. I still do leg presses,

0:13:23.120 --> 0:13:25.320
<v Speaker 2>but we don't go down as deep as I would

0:13:25.360 --> 0:13:28.280
<v Speaker 2>normally go, pushing back with the one leg on this

0:13:28.440 --> 0:13:29.400
<v Speaker 2>machine like.

0:13:29.920 --> 0:13:33.360
<v Speaker 1>Kickbacks, the Donkey kicks. Yeah, I love that machine.

0:13:33.760 --> 0:13:34.640
<v Speaker 3>They are still good.

0:13:34.679 --> 0:13:37.360
<v Speaker 2>I can still do them without partly any pain at all.

0:13:37.520 --> 0:13:40.440
<v Speaker 2>Anything that I can do without causing more pain is

0:13:40.480 --> 0:13:41.120
<v Speaker 2>what I'll try.

0:13:41.320 --> 0:13:45.400
<v Speaker 1>But such real world advice that you have and to

0:13:45.440 --> 0:13:48.040
<v Speaker 1>see you working around it. Just to wrap up, ladies,

0:13:48.040 --> 0:13:54.000
<v Speaker 1>I'd love one partying tip for managing or preventing joint

0:13:54.080 --> 0:13:57.360
<v Speaker 1>pain in a mature body. Maybe Michelle, I'll start with you.

0:13:57.679 --> 0:13:59.920
<v Speaker 5>Yeah, I mean, it's kind of what I said earlier,

0:14:00.160 --> 0:14:05.800
<v Speaker 5>which was just to strive, have the intention to learn

0:14:05.880 --> 0:14:09.960
<v Speaker 5>how to move well, whether that is videotaping yourself and

0:14:10.000 --> 0:14:13.280
<v Speaker 5>looking at your body and how it's moving, or working

0:14:13.280 --> 0:14:17.760
<v Speaker 5>with a professional, whether that's sports physio or working with

0:14:17.840 --> 0:14:20.680
<v Speaker 5>a coach who's they should be looking at your videos

0:14:20.680 --> 0:14:24.080
<v Speaker 5>and giving you some assessment, but learn what great movement

0:14:24.160 --> 0:14:26.800
<v Speaker 5>looks like and aspire to that. And that's how I

0:14:26.840 --> 0:14:31.840
<v Speaker 5>Traine mom Like, she didn't start off with great movement patterns,

0:14:31.880 --> 0:14:34.480
<v Speaker 5>but we worked towards her developing that.

0:14:34.880 --> 0:14:36.200
<v Speaker 4>And anybody can do that.

0:14:36.280 --> 0:14:38.120
<v Speaker 5>So that's honestly what I would say if you want

0:14:38.160 --> 0:14:41.000
<v Speaker 5>to prevent injury or even rehab, learn how to move

0:14:41.040 --> 0:14:44.840
<v Speaker 5>well and really kind of be a stickler and watch

0:14:44.880 --> 0:14:49.560
<v Speaker 5>for those compensatory patterns that creep up, because even though

0:14:49.600 --> 0:14:52.960
<v Speaker 5>it gets into the finish line, how are you arriving

0:14:53.000 --> 0:14:54.080
<v Speaker 5>at that finish line?

0:14:54.720 --> 0:14:54.960
<v Speaker 4>Yeah?

0:14:55.040 --> 0:14:57.120
<v Speaker 1>What's it going to look like in five ten years time?

0:14:57.200 --> 0:14:59.480
<v Speaker 1>If poor Patton continues to develop?

0:14:59.560 --> 0:14:59.960
<v Speaker 3>What about it?

0:15:00.120 --> 0:15:03.240
<v Speaker 1>You joan parting piece of advice for injury management.

0:15:03.360 --> 0:15:06.160
<v Speaker 2>It's pretty much what Michelle has been saying. But like

0:15:06.240 --> 0:15:10.160
<v Speaker 2>I said, I don't work through pain. I will work

0:15:10.240 --> 0:15:14.560
<v Speaker 2>through discomfort, but not pain. If somebody has given me

0:15:14.600 --> 0:15:17.560
<v Speaker 2>a real pain, I have to stop. Because Michelle and

0:15:17.760 --> 0:15:20.760
<v Speaker 2>JJ are so busy. I have a coach right now

0:15:21.240 --> 0:15:24.440
<v Speaker 2>that helps me make sure that I do the movements

0:15:24.520 --> 0:15:29.560
<v Speaker 2>the proper way. So yeah, and I prefer Michelle and JJ,

0:15:29.760 --> 0:15:32.120
<v Speaker 2>but they can only do so much. They can't run

0:15:32.160 --> 0:15:34.960
<v Speaker 2>a business and be with me, so I've got my

0:15:35.040 --> 0:15:35.600
<v Speaker 2>own coach.

0:15:36.520 --> 0:15:39.400
<v Speaker 1>I love that. I love sharing the love around. Well.

0:15:39.480 --> 0:15:42.920
<v Speaker 1>Joan and Michelle, thank you so much for your wise

0:15:42.960 --> 0:15:46.360
<v Speaker 1>words today. You are both such an inspiration and I

0:15:46.480 --> 0:15:50.720
<v Speaker 1>encourage everyone to check out your programs and to follow

0:15:50.760 --> 0:15:53.880
<v Speaker 1>you at trained with Joan. Thank you, ladies, thanks.

0:15:53.640 --> 0:15:54.920
<v Speaker 3>For having me. Thank you so much.

0:15:54.960 --> 0:16:16.240
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