1 00:00:00,560 --> 00:00:04,840 Speaker 1: Welcome to Fitness Disrupted, a production of I Heart Radio. 2 00:00:09,039 --> 00:00:15,960 Speaker 1: I am Tom Holland and this is Fitness Disrupted. So 3 00:00:16,000 --> 00:00:19,600 Speaker 1: I've talked about the fact that I get to try 4 00:00:19,640 --> 00:00:26,479 Speaker 1: out many new products, fitness products, nutritional products, and one 5 00:00:26,560 --> 00:00:32,320 Speaker 1: that I have been experimenting with is a CGM continuous 6 00:00:32,520 --> 00:00:37,400 Speaker 1: glucose monitor. And these were originally and are still used 7 00:00:37,440 --> 00:00:41,200 Speaker 1: by diabetics, originally meant for them, you know, to track 8 00:00:41,320 --> 00:00:45,839 Speaker 1: their blood glucose, and now they are talking about everyday 9 00:00:45,840 --> 00:00:51,640 Speaker 1: people monitoring your glucose levels for metabolic purposes, right to 10 00:00:51,800 --> 00:00:56,120 Speaker 1: learn about how food affects you, how exercise affects you. 11 00:00:56,160 --> 00:00:59,960 Speaker 1: So interesting. And I had two monitors to different sensors, 12 00:01:00,280 --> 00:01:03,920 Speaker 1: which I wore for two weeks each. And why do 13 00:01:04,000 --> 00:01:07,960 Speaker 1: I bring this up? I bring this up because I 14 00:01:08,080 --> 00:01:11,720 Speaker 1: just took the second one off after wearing it for 15 00:01:11,920 --> 00:01:15,560 Speaker 1: two weeks, so I essentially had them on for a 16 00:01:15,600 --> 00:01:17,640 Speaker 1: total of four weeks with a little gap in between. 17 00:01:18,400 --> 00:01:20,440 Speaker 1: And as I got up this morning, so I took 18 00:01:20,440 --> 00:01:23,560 Speaker 1: it off last night, and as I got up this morning, 19 00:01:24,280 --> 00:01:27,119 Speaker 1: I went to put on a shirt and I noticed 20 00:01:27,120 --> 00:01:31,560 Speaker 1: that I put it on differently because when I had 21 00:01:31,600 --> 00:01:34,960 Speaker 1: the monitor on, it would get caught on the shirt 22 00:01:35,040 --> 00:01:37,280 Speaker 1: and there's a tiny little needle. They don't call it 23 00:01:37,319 --> 00:01:40,400 Speaker 1: a needle, but it is. It is not painful, but 24 00:01:40,400 --> 00:01:42,680 Speaker 1: but it's there. And so when you hook your shirt 25 00:01:42,760 --> 00:01:45,160 Speaker 1: on it, you feel it and it can be uncomfortable 26 00:01:45,160 --> 00:01:47,319 Speaker 1: depending on how you pull it, obviously. So what I 27 00:01:47,360 --> 00:01:49,960 Speaker 1: noticed was in just two weeks, four weeks total if 28 00:01:49,960 --> 00:01:54,440 Speaker 1: you count the first censor, I pretty much completely changed 29 00:01:54,480 --> 00:01:58,160 Speaker 1: the way I put my shirt on to avoid getting 30 00:01:58,240 --> 00:02:03,000 Speaker 1: that claw it and potentially a little bit of discomfort 31 00:02:03,360 --> 00:02:08,280 Speaker 1: as a result. And it got me thinking, and it 32 00:02:08,360 --> 00:02:12,120 Speaker 1: got me thinking back to when I had my only 33 00:02:12,360 --> 00:02:15,640 Speaker 1: injury really in my lifetime as far as you know, 34 00:02:15,880 --> 00:02:19,560 Speaker 1: surgery and actually having to go to physical therapy. And 35 00:02:19,560 --> 00:02:21,840 Speaker 1: I was back in high school when I dislocated my 36 00:02:21,919 --> 00:02:26,799 Speaker 1: shoulder numerous times, but originally playing football. And I remember, 37 00:02:26,919 --> 00:02:29,840 Speaker 1: and I'm sure many of you have had this injury 38 00:02:30,000 --> 00:02:34,239 Speaker 1: or similar ones where you have to rethink and relearn 39 00:02:34,560 --> 00:02:37,400 Speaker 1: how you do everything, and you learn how to put 40 00:02:37,400 --> 00:02:39,200 Speaker 1: your shirt on differently, and when you have the pain 41 00:02:40,000 --> 00:02:43,280 Speaker 1: before you have the surgery, you start doing things totally differently. 42 00:02:44,360 --> 00:02:47,640 Speaker 1: And that is a really important concept when it comes 43 00:02:47,639 --> 00:02:49,880 Speaker 1: to health and wellness, and that is the topic of 44 00:02:49,880 --> 00:02:53,960 Speaker 1: today's show, Compensatory injuries and pain. And I'm gonna give 45 00:02:53,960 --> 00:02:56,239 Speaker 1: you the definition. I'm gonna give you a couple examples, 46 00:02:56,480 --> 00:02:59,360 Speaker 1: and then I'm gonna give you the fix, because that's 47 00:02:59,480 --> 00:03:01,480 Speaker 1: what you want, Hunt, and that's what I'm here to do, 48 00:03:02,160 --> 00:03:06,079 Speaker 1: is give you the fix, the solution. And not surprising 49 00:03:06,080 --> 00:03:08,640 Speaker 1: if you've listened to my prior podcast if you know 50 00:03:08,720 --> 00:03:14,040 Speaker 1: my philosophy and the way I believe the true solution oftentimes, 51 00:03:14,120 --> 00:03:18,720 Speaker 1: and in this case is the simple one. Is as 52 00:03:18,760 --> 00:03:21,639 Speaker 1: I said in some original podcasts that drove one listener 53 00:03:21,680 --> 00:03:27,480 Speaker 1: crazy Acam's razor. But it's true. Oftentimes the simplest solution 54 00:03:27,639 --> 00:03:32,000 Speaker 1: is the right one, simplest answer. Right. So that's what 55 00:03:32,040 --> 00:03:35,000 Speaker 1: today's shows about. Compensa story injuries and pain, and just 56 00:03:35,080 --> 00:03:38,760 Speaker 1: about every single one of you listening has this issue 57 00:03:39,440 --> 00:03:44,120 Speaker 1: and we'll continue to have this issue because it can 58 00:03:44,120 --> 00:03:46,200 Speaker 1: be due to pain, it can be due to our environment, 59 00:03:46,440 --> 00:03:49,400 Speaker 1: it can be due to activity, and it's usually a 60 00:03:49,400 --> 00:03:53,440 Speaker 1: combination obviously of all three. But I'm getting ahead of myself, 61 00:03:53,480 --> 00:03:56,240 Speaker 1: all right, quick break when we come back, getting right 62 00:03:56,280 --> 00:04:00,760 Speaker 1: into it, the definition of compensatory injuries and paying and 63 00:04:00,800 --> 00:04:03,160 Speaker 1: what we can do to fix it. All right, We'll 64 00:04:03,200 --> 00:04:16,960 Speaker 1: be right back. So let me give you a great definition. 65 00:04:17,440 --> 00:04:21,680 Speaker 1: A paper written by a guy named Michael Rosengart, certified 66 00:04:21,680 --> 00:04:26,520 Speaker 1: personal trainer, strength and conditioning specialist, and the papers called 67 00:04:26,560 --> 00:04:32,040 Speaker 1: List of Common Compensation Patterns and Movement Dysfunctions. Really really 68 00:04:32,040 --> 00:04:36,280 Speaker 1: well written paper in my opinion, and his definition of 69 00:04:36,839 --> 00:04:43,080 Speaker 1: compensation and compensatory patterns is this. A pattern of compensation 70 00:04:43,240 --> 00:04:45,960 Speaker 1: is the body's attempt to make up for the lack 71 00:04:46,000 --> 00:04:49,239 Speaker 1: of movement in one area by adding a new movement. 72 00:04:49,720 --> 00:04:54,839 Speaker 1: More specifically, a compensation pattern is a neuromuscular strategy of 73 00:04:54,880 --> 00:04:59,440 Speaker 1: including a new firing sequence motor units and muscles in 74 00:04:59,480 --> 00:05:06,560 Speaker 1: parenthesi ease and or utilizing structural reliance in parentheses bones, ligaments, tendons, fascia, 75 00:05:06,839 --> 00:05:12,760 Speaker 1: and joint structures to supplement or avoid another firing sequence 76 00:05:12,920 --> 00:05:18,560 Speaker 1: end or structural reliance. Awesome, awesome, a little scientific and 77 00:05:18,560 --> 00:05:22,839 Speaker 1: I'll break it down and he continues one final paragraph. Essentially, 78 00:05:22,839 --> 00:05:27,880 Speaker 1: a compensation pattern is an alternate neuromuscular strategy that the 79 00:05:27,920 --> 00:05:32,719 Speaker 1: body employs when the naturally prescribed neuromuscular strategy is no 80 00:05:32,880 --> 00:05:36,120 Speaker 1: longer a viable option to use In the creation of 81 00:05:36,120 --> 00:05:40,280 Speaker 1: a given movement. Awesome definition. You know, I look for 82 00:05:40,320 --> 00:05:42,400 Speaker 1: this stuff, but most of you are going I have 83 00:05:42,440 --> 00:05:44,400 Speaker 1: no idea or that's confusing. I think I know what 84 00:05:44,440 --> 00:05:47,640 Speaker 1: that means. But what does that mean? And it's your 85 00:05:47,640 --> 00:05:53,240 Speaker 1: body is a really smart machine. It's incredible. Blows me 86 00:05:53,320 --> 00:05:57,760 Speaker 1: away the more I study, and I never you know, 87 00:05:58,520 --> 00:06:03,040 Speaker 1: stop studying and learn, earning and and enjoying. It is 88 00:06:03,040 --> 00:06:05,240 Speaker 1: what I was trying to say. It never said, because 89 00:06:05,240 --> 00:06:09,599 Speaker 1: it's it's incredible. We're still learning. But the body is amazing. 90 00:06:10,000 --> 00:06:13,159 Speaker 1: And that's a good and the bad thing. Right, what 91 00:06:13,320 --> 00:06:16,760 Speaker 1: is exercise is what is the overload principle I've talked about, Well, 92 00:06:16,800 --> 00:06:20,159 Speaker 1: that's where your body adapts to any stressor you impose 93 00:06:20,240 --> 00:06:22,840 Speaker 1: upon it. Right, you lift heavy things, your body gets stronger, 94 00:06:23,360 --> 00:06:26,440 Speaker 1: you raise your heart rate, your heart gets stronger, and 95 00:06:26,640 --> 00:06:30,640 Speaker 1: a myriad of other great things happen when you stress 96 00:06:30,680 --> 00:06:34,680 Speaker 1: your body. And that's good stress. But it's also really 97 00:06:34,680 --> 00:06:38,760 Speaker 1: smart when there's pain and when there's dysfunction and it 98 00:06:38,839 --> 00:06:45,599 Speaker 1: tries to compensate. As Michael said, it is alternate neuromuscular 99 00:06:45,720 --> 00:06:49,880 Speaker 1: strategy that the body employs when the naturally prescribed neuromuscular 100 00:06:49,920 --> 00:06:53,080 Speaker 1: strategy is no longer a viable option. Okay, So when 101 00:06:53,120 --> 00:06:57,200 Speaker 1: you can't do something, your body adapts, and when you 102 00:06:57,240 --> 00:07:01,680 Speaker 1: have pain, your body adapts, and that's good and bad. 103 00:07:01,880 --> 00:07:06,320 Speaker 1: The bad part is that you get pain somewhere else. Right, 104 00:07:06,400 --> 00:07:09,440 Speaker 1: this is what so many of you are dealing with. 105 00:07:09,800 --> 00:07:11,240 Speaker 1: And that goes back to what I was talking about 106 00:07:11,280 --> 00:07:13,920 Speaker 1: with the shoulder. Right, how many of you have shoulder pain, 107 00:07:13,960 --> 00:07:16,640 Speaker 1: the most mobile joint, the most susceptible to injury. So 108 00:07:16,760 --> 00:07:20,880 Speaker 1: many people have shoulder issues. You can't sleep in a 109 00:07:20,920 --> 00:07:23,800 Speaker 1: certain position. How many of us have been there? So 110 00:07:23,840 --> 00:07:25,480 Speaker 1: what do you do? You sleep in a different position, 111 00:07:25,840 --> 00:07:29,960 Speaker 1: And what potentially, and quite often almost all the time, 112 00:07:30,400 --> 00:07:35,320 Speaker 1: eventually happens. You get pain somewhere else. You get pain 113 00:07:35,360 --> 00:07:38,720 Speaker 1: somewhere else, you get discomfort somewhere else, because, as Michael 114 00:07:38,760 --> 00:07:42,240 Speaker 1: was saying, the body is not able to do its 115 00:07:42,480 --> 00:07:49,120 Speaker 1: natural movement. So you have shoulder pain, you change the 116 00:07:49,120 --> 00:07:50,840 Speaker 1: way you put your shirt on in the morning, you 117 00:07:51,000 --> 00:07:53,600 Speaker 1: change the way you sleep at night, you change the 118 00:07:53,640 --> 00:07:56,320 Speaker 1: way you pick up things, you change the way you 119 00:07:56,400 --> 00:08:01,080 Speaker 1: do almost everything, how you play your sports. And because 120 00:08:01,120 --> 00:08:05,440 Speaker 1: it's not natural, some other part of your body has 121 00:08:05,480 --> 00:08:09,000 Speaker 1: to pick up the slack, has to pick up the stress. 122 00:08:09,040 --> 00:08:12,960 Speaker 1: And so what is incredible is that shoulder pain may 123 00:08:13,000 --> 00:08:15,520 Speaker 1: go away. It will go away for you know, so 124 00:08:15,640 --> 00:08:19,560 Speaker 1: many people, or be lessened because you're not using it 125 00:08:19,960 --> 00:08:23,280 Speaker 1: in the same way. You're avoiding using it almost altogether. 126 00:08:23,320 --> 00:08:26,360 Speaker 1: Sometimes obviously, all of this depends on the severity of 127 00:08:26,400 --> 00:08:31,160 Speaker 1: your issue, and that's the body going to the path 128 00:08:31,200 --> 00:08:37,880 Speaker 1: of least resistance. But here's the really, really bad consequence 129 00:08:38,440 --> 00:08:40,760 Speaker 1: is that the body is not working as it should. 130 00:08:41,160 --> 00:08:44,079 Speaker 1: So the place you originally had the pain, let's say 131 00:08:44,120 --> 00:08:47,839 Speaker 1: your shoulder, gets weaker and weaker, and then you get 132 00:08:47,880 --> 00:08:52,680 Speaker 1: pain somewhere else. So now it is this snowball effect. 133 00:08:53,440 --> 00:08:56,720 Speaker 1: It is this horrible snowball effect that so many people 134 00:08:57,640 --> 00:09:02,760 Speaker 1: go through and are going through. And it continues. So 135 00:09:03,040 --> 00:09:05,600 Speaker 1: you have shoulder pain, you change the way you do things, 136 00:09:06,160 --> 00:09:09,520 Speaker 1: you get pain somewhere else, let's say your elbow, you're 137 00:09:09,600 --> 00:09:14,000 Speaker 1: lower back, your neck, and then it moves again. It 138 00:09:14,080 --> 00:09:19,600 Speaker 1: moves again, and those parts that were painful, the shoulder, 139 00:09:19,679 --> 00:09:23,679 Speaker 1: the neck, wherever it may be. As the compensation continues, 140 00:09:24,120 --> 00:09:26,560 Speaker 1: those places get weaker and weaker and weaker because your 141 00:09:26,600 --> 00:09:29,920 Speaker 1: body is avoiding using them because it's painful, and that 142 00:09:30,080 --> 00:09:34,480 Speaker 1: is the insidious nature of low back pain, of knee pain, 143 00:09:34,679 --> 00:09:37,720 Speaker 1: of so many different issues that so many of you have. 144 00:09:38,120 --> 00:09:44,120 Speaker 1: It's insidious and it's horrible, and it's fixable. All right. 145 00:09:44,960 --> 00:09:48,040 Speaker 1: Let me give you one example, specific example that Michael 146 00:09:48,040 --> 00:09:50,920 Speaker 1: gives in that paper. Just love this, and this is 147 00:09:50,960 --> 00:09:54,480 Speaker 1: an example of environment. Obviously, so I talked about how 148 00:09:55,000 --> 00:09:59,800 Speaker 1: the body will adapt based on numerous different factors, your environment, 149 00:10:00,600 --> 00:10:04,559 Speaker 1: your pain, and even your activity. So it can be 150 00:10:04,640 --> 00:10:09,040 Speaker 1: lack of activity, sitting all day, holy cow, right, the 151 00:10:09,120 --> 00:10:12,120 Speaker 1: number of issues and problems we get and compensations as 152 00:10:12,120 --> 00:10:14,800 Speaker 1: a result. Then it can be too much of the 153 00:10:14,920 --> 00:10:18,800 Speaker 1: same thing, repetitive movement patterns tennis players. You know how 154 00:10:18,800 --> 00:10:21,680 Speaker 1: many people I dealt with over the years as a 155 00:10:21,679 --> 00:10:25,080 Speaker 1: personal trainer who had issues from racket sports. Right, So 156 00:10:25,880 --> 00:10:31,800 Speaker 1: it's often a combination of those activity lack of activity, 157 00:10:31,880 --> 00:10:34,959 Speaker 1: and then the pain associated and then the compensation that happens. 158 00:10:35,080 --> 00:10:37,360 Speaker 1: All right, But here's Michael's example. Love this, and I 159 00:10:37,440 --> 00:10:41,480 Speaker 1: quote the act of habitually walking on hard, flat surfaces 160 00:10:41,520 --> 00:10:45,240 Speaker 1: overworks the posterior tibialis and allows the arch of the 161 00:10:45,280 --> 00:10:49,800 Speaker 1: foot to become compromised. Eventually, collapsing towards the floor. The 162 00:10:49,840 --> 00:10:53,400 Speaker 1: next domino to fall is the adduction or inward movement 163 00:10:53,679 --> 00:10:57,280 Speaker 1: of the tibia, your shin bone that causes the peronials. 164 00:10:57,679 --> 00:11:01,880 Speaker 1: Those are your lateral calf muscles and biceps. For Morris, 165 00:11:01,920 --> 00:11:06,599 Speaker 1: those are the lateral hamstring muscles to eccentrically, which is 166 00:11:06,720 --> 00:11:12,440 Speaker 1: negatively contract as a compensation strategy for neutral alignment and 167 00:11:12,520 --> 00:11:16,760 Speaker 1: stability of the knee joint. In short, one form or 168 00:11:16,880 --> 00:11:21,240 Speaker 1: strategy of compensation and human movement eventually leads to another 169 00:11:21,520 --> 00:11:26,320 Speaker 1: and another, no matter how subtle. The first form of 170 00:11:26,400 --> 00:11:34,040 Speaker 1: compensation is at the start, amazing, amazing. Again, your body 171 00:11:34,240 --> 00:11:38,520 Speaker 1: is trying to avoid pain. It's Freudian at it's at 172 00:11:38,520 --> 00:11:43,520 Speaker 1: its core, we avoid pain and seek pleasure. And that's 173 00:11:43,559 --> 00:11:48,000 Speaker 1: mental and physical, and it's unconscious for so many of 174 00:11:48,080 --> 00:11:51,200 Speaker 1: us and so many of you. When you have that pain, 175 00:11:51,559 --> 00:11:56,520 Speaker 1: you don't even know the changes you are making. And 176 00:11:56,520 --> 00:11:58,280 Speaker 1: that's why I started the show by talking about the 177 00:11:58,320 --> 00:12:01,640 Speaker 1: continuous glucose monitor just remind ended me like, I was 178 00:12:01,720 --> 00:12:03,679 Speaker 1: truly shocked. When I put my shirt on. I was like, 179 00:12:04,240 --> 00:12:07,480 Speaker 1: because I was putting it on and it felt different 180 00:12:07,600 --> 00:12:12,520 Speaker 1: even after two weeks. So my point is these are subtle, 181 00:12:12,880 --> 00:12:22,200 Speaker 1: they're unconscious, and they are magnified when we let them go, 182 00:12:24,440 --> 00:12:27,640 Speaker 1: and it's a snowball effect. As I said, So I'm 183 00:12:27,679 --> 00:12:29,880 Speaker 1: gonna give you the solutions, and well, first let me 184 00:12:29,920 --> 00:12:32,320 Speaker 1: give you a list though, And that was an awesome 185 00:12:32,320 --> 00:12:34,240 Speaker 1: and again kind of complicated. You're going to tell me 186 00:12:34,240 --> 00:12:35,559 Speaker 1: I have no idea what we just talked about. You 187 00:12:35,600 --> 00:12:38,440 Speaker 1: don't have to. But it was a great, you know, 188 00:12:38,520 --> 00:12:45,160 Speaker 1: exercise fizz way of describing what happens in the body 189 00:12:45,679 --> 00:12:48,320 Speaker 1: by someone who's who's walking on hard flat services, someone 190 00:12:48,360 --> 00:12:51,840 Speaker 1: who's standing all day, you know, factory workers, people like that. Again, 191 00:12:51,840 --> 00:12:53,880 Speaker 1: you have the people who are who are standing, who 192 00:12:53,920 --> 00:12:59,000 Speaker 1: are sitting. Our current lifestyle is really really not good 193 00:12:59,000 --> 00:13:03,760 Speaker 1: for our bodies. We need to move. And yes, you go, 194 00:13:03,880 --> 00:13:05,040 Speaker 1: you can go to the gym. You should go to 195 00:13:05,040 --> 00:13:07,840 Speaker 1: the gym and do all that kind of stuff. And 196 00:13:07,880 --> 00:13:12,520 Speaker 1: that's important, home workouts, gym workouts. But what is even 197 00:13:12,559 --> 00:13:20,719 Speaker 1: more important is moving all day long and being balanced 198 00:13:20,800 --> 00:13:23,640 Speaker 1: in strength. That's what we talk about as part of 199 00:13:23,679 --> 00:13:28,440 Speaker 1: the fix, so that you can do those activities and 200 00:13:28,520 --> 00:13:32,840 Speaker 1: you have bulletproof to your body. It's about movement and 201 00:13:32,880 --> 00:13:38,440 Speaker 1: it's about natural movement. You know, I talked about really 202 00:13:38,520 --> 00:13:42,880 Speaker 1: quickly what most people don't realize with carrying around extra weight. 203 00:13:42,960 --> 00:13:45,720 Speaker 1: I was talking about, you know, running in the knees 204 00:13:45,760 --> 00:13:48,600 Speaker 1: and things like that, knee pain. Did a show recently 205 00:13:48,640 --> 00:13:52,360 Speaker 1: on that, and I talked about how what people don't 206 00:13:52,440 --> 00:13:56,960 Speaker 1: realize is that it's not just the added weight on 207 00:13:57,120 --> 00:14:00,720 Speaker 1: your joints that is causing so many issues news because 208 00:14:00,760 --> 00:14:05,440 Speaker 1: you're carrying that around, but it's that you change the 209 00:14:05,520 --> 00:14:10,160 Speaker 1: way you walk when you have added weight, and the 210 00:14:10,200 --> 00:14:12,520 Speaker 1: more weight, the more you're going to change the way 211 00:14:12,559 --> 00:14:17,600 Speaker 1: you walk and run and do everything in the way 212 00:14:17,640 --> 00:14:20,200 Speaker 1: I described at the beginning of the show an unnatural way. 213 00:14:21,680 --> 00:14:24,000 Speaker 1: So your body is trying to compensate for that extra weight, 214 00:14:25,040 --> 00:14:28,240 Speaker 1: and so oftentimes the knee pain, well it stays for 215 00:14:28,320 --> 00:14:31,120 Speaker 1: so many people because it's seven But then what you're 216 00:14:31,120 --> 00:14:34,440 Speaker 1: getting the compensed story pain in different parts of your body. 217 00:14:35,160 --> 00:14:40,200 Speaker 1: So another great example of just environment and how when 218 00:14:40,240 --> 00:14:47,440 Speaker 1: you change your natural movement your body compensates in so 219 00:14:47,520 --> 00:14:52,640 Speaker 1: many ways, and that we need to move naturally. Could 220 00:14:52,640 --> 00:14:55,720 Speaker 1: go into a whole discussion about flexibility, not gonna do it, 221 00:14:56,280 --> 00:14:58,400 Speaker 1: but that our bodies need to move through our natural 222 00:14:58,440 --> 00:15:01,600 Speaker 1: full range of motion. Let me just throw that out 223 00:15:01,600 --> 00:15:03,160 Speaker 1: there real quick, so when you read the studies and 224 00:15:03,160 --> 00:15:05,840 Speaker 1: I've done shows on it, and I will continue. Flexibility 225 00:15:05,920 --> 00:15:08,800 Speaker 1: is not just about injury prevention with sports and everything 226 00:15:08,840 --> 00:15:13,240 Speaker 1: like that. It's about your body moving naturally. We need 227 00:15:13,280 --> 00:15:15,960 Speaker 1: to discuss that and talk about that more and more 228 00:15:16,000 --> 00:15:17,920 Speaker 1: and more. All right, So let me give you a 229 00:15:18,000 --> 00:15:22,560 Speaker 1: list that Michael has of common patterns of compensation and 230 00:15:22,680 --> 00:15:27,160 Speaker 1: movement dysfunctions. I'm just gonna throw like fifteen out there 231 00:15:27,160 --> 00:15:29,200 Speaker 1: just so some of you may have them and just 232 00:15:29,400 --> 00:15:34,640 Speaker 1: interesting you know to hear so valgus knee Patelo femoral 233 00:15:34,800 --> 00:15:39,760 Speaker 1: tracking syndrome, patelo femoral pain syndrome, talking runners knee there 234 00:15:40,320 --> 00:15:44,200 Speaker 1: uh and other things. Quad dominance I T band syndrome. 235 00:15:44,200 --> 00:15:46,960 Speaker 1: Any of you know of that and have that asymmetrical 236 00:15:47,000 --> 00:15:52,080 Speaker 1: weight shift just talked about that, posterior pelvic tilt, anterior 237 00:15:52,120 --> 00:15:57,960 Speaker 1: pelvic tilt sway back which is excessive lord doses, rounded shoulders. 238 00:15:58,120 --> 00:16:00,760 Speaker 1: So many people have that talked to out that gravity 239 00:16:00,800 --> 00:16:03,800 Speaker 1: pulling us forward and that we only work our mirror muscles. 240 00:16:03,840 --> 00:16:07,760 Speaker 1: That's bench press guys and gals as well. Forward head posture, 241 00:16:08,160 --> 00:16:12,600 Speaker 1: shoulder and pingement, wing scapula, uneven shoulders and that's enough. 242 00:16:13,080 --> 00:16:16,880 Speaker 1: So just a list of so many of the issues, 243 00:16:17,000 --> 00:16:20,240 Speaker 1: and then compensatory issues that either arise because of those 244 00:16:20,840 --> 00:16:26,080 Speaker 1: or those are the results of weaknesses instability, and they like, 245 00:16:27,280 --> 00:16:31,360 Speaker 1: all right, let's do one final break that we're gonna 246 00:16:31,440 --> 00:16:34,160 Speaker 1: go through. Just quick number of problems that I was 247 00:16:34,200 --> 00:16:37,480 Speaker 1: talking about, reiterate, and then the solution. And the solution 248 00:16:38,240 --> 00:16:42,280 Speaker 1: you're gonna go, Tom, it's too simple, it's not and 249 00:16:42,360 --> 00:16:55,480 Speaker 1: it works. Okay, final break. We'll be right back talking 250 00:16:55,520 --> 00:17:00,560 Speaker 1: about compensatory injuries and pain. I would say nine nine 251 00:17:00,720 --> 00:17:05,199 Speaker 1: to one of you have dealt with this. I have, 252 00:17:07,320 --> 00:17:09,520 Speaker 1: I have, of course, you know I talked about being 253 00:17:09,520 --> 00:17:12,120 Speaker 1: injury free, but that doesn't mean I don't present with issues, 254 00:17:13,800 --> 00:17:17,320 Speaker 1: and that is part of the solution. I'll get too shortly, 255 00:17:17,760 --> 00:17:21,159 Speaker 1: all right, just a quick list that I jotted down 256 00:17:21,960 --> 00:17:25,560 Speaker 1: on the problems associated with the compensed story issues in 257 00:17:25,560 --> 00:17:28,080 Speaker 1: addition to what I just talked about. Okay, number one, 258 00:17:28,840 --> 00:17:30,520 Speaker 1: and I kind of talked about this a little bit already, 259 00:17:30,560 --> 00:17:32,560 Speaker 1: but you forget about the original source of the pain. 260 00:17:33,080 --> 00:17:37,440 Speaker 1: So that is our body's great response that it changes 261 00:17:37,800 --> 00:17:41,879 Speaker 1: to avoid the pain. But then we forget, and that 262 00:17:43,240 --> 00:17:50,720 Speaker 1: natural human phenomenon is bad in that the pain goes 263 00:17:50,800 --> 00:17:53,440 Speaker 1: away in that place, but we didn't deal with it. 264 00:17:54,200 --> 00:17:57,840 Speaker 1: That shoulder still has issues and it gets worse and worse. 265 00:17:58,640 --> 00:18:03,000 Speaker 1: Lower back is another perfect example of that. People have 266 00:18:03,080 --> 00:18:06,560 Speaker 1: lower back pain, they change the way they move, they 267 00:18:06,640 --> 00:18:10,520 Speaker 1: move less, the back gets weaker and weaker the muscles 268 00:18:10,560 --> 00:18:14,159 Speaker 1: around your spine and the pain is going to be 269 00:18:14,280 --> 00:18:19,000 Speaker 1: worse if and when you use it again, and you're 270 00:18:19,000 --> 00:18:23,919 Speaker 1: gonna use it again in a altered fashion if you 271 00:18:24,040 --> 00:18:31,479 Speaker 1: have changed your movement patterns enough that compensatory change. So 272 00:18:31,560 --> 00:18:34,000 Speaker 1: that is a problem. That's one of the top problems, 273 00:18:34,040 --> 00:18:37,240 Speaker 1: if not the top problem in my opinion, when it 274 00:18:37,280 --> 00:18:40,959 Speaker 1: comes to compens story issues, is that we forget. You know, 275 00:18:41,160 --> 00:18:45,359 Speaker 1: we evolved to avoid that pain. We couldn't afford to 276 00:18:45,480 --> 00:18:47,439 Speaker 1: have the pain. And think about it. You know, when 277 00:18:47,480 --> 00:18:51,399 Speaker 1: you're running away from the tiger and the place of 278 00:18:51,440 --> 00:18:56,560 Speaker 1: the pain weaker and weaker, you get more imbalanced, and 279 00:18:56,600 --> 00:19:00,600 Speaker 1: that's a problem. And associated with that is that you 280 00:19:00,640 --> 00:19:04,960 Speaker 1: start to focus on that compensatory place where you get 281 00:19:04,960 --> 00:19:08,400 Speaker 1: the secondary pain right moves from the shoulder and now 282 00:19:08,440 --> 00:19:10,840 Speaker 1: you get it somewhere else. You think that your shoulder 283 00:19:10,920 --> 00:19:13,000 Speaker 1: might be fixed or is fixed. I don't have the 284 00:19:13,000 --> 00:19:15,840 Speaker 1: pain there anymore, but you have it somewhere else, and 285 00:19:15,840 --> 00:19:17,960 Speaker 1: you start to focus on that area at the expense 286 00:19:18,080 --> 00:19:22,119 Speaker 1: of the true cause. That's a problem, and that leads 287 00:19:22,119 --> 00:19:24,680 Speaker 1: to number two, one of my favorites. When it comes 288 00:19:24,680 --> 00:19:30,000 Speaker 1: to pain. Everyone's an expert. Everyone's an expert, and I 289 00:19:30,040 --> 00:19:33,199 Speaker 1: love my dad, But my dad who loves to be 290 00:19:33,320 --> 00:19:37,560 Speaker 1: helpful and is still running in his mid seventies doing marathons, 291 00:19:37,600 --> 00:19:43,960 Speaker 1: I mean incredible, but he loves to help. And oftentimes 292 00:19:44,000 --> 00:19:46,040 Speaker 1: if you tell him go for a run with him, 293 00:19:46,080 --> 00:19:48,200 Speaker 1: and you say I have a pain somewhere, He's gonna 294 00:19:48,240 --> 00:19:51,600 Speaker 1: tell you exactly how to fix it. And it's usually 295 00:19:51,640 --> 00:19:57,480 Speaker 1: based on his experience, which you can't argue with. But 296 00:19:58,400 --> 00:20:03,480 Speaker 1: we are all different, and determining the cause, as I 297 00:20:03,520 --> 00:20:07,840 Speaker 1: will get to in number four, is really hard. So yes, 298 00:20:08,080 --> 00:20:10,879 Speaker 1: my dad means well as do your friends who are 299 00:20:10,880 --> 00:20:14,399 Speaker 1: telling me exactly why you have plan or fasciitis, or 300 00:20:14,400 --> 00:20:19,960 Speaker 1: exactly why you have I t band pain. And oftentimes 301 00:20:20,480 --> 00:20:24,240 Speaker 1: they had that pain and they fixed it, but it 302 00:20:24,280 --> 00:20:28,199 Speaker 1: wasn't the cause, right, it was the effect. Maybe they 303 00:20:28,240 --> 00:20:32,080 Speaker 1: had weak lootes maybe this was the second or third 304 00:20:32,080 --> 00:20:36,800 Speaker 1: place of compensatory pain for them. It's complicated, as my point, 305 00:20:37,359 --> 00:20:40,560 Speaker 1: and people mean well, but be very careful as always 306 00:20:40,960 --> 00:20:47,080 Speaker 1: who you take your advice from. And that leads to 307 00:20:47,240 --> 00:20:53,959 Speaker 1: number three. Beware of the experts you get your advice from, 308 00:20:54,000 --> 00:20:56,960 Speaker 1: because there's some cookie stuff out there people. And I 309 00:20:57,040 --> 00:21:00,639 Speaker 1: am the most open minded, That's what my always about. 310 00:21:00,720 --> 00:21:04,560 Speaker 1: I'm constantly reading, as I've said, the studies and who knows. 311 00:21:04,640 --> 00:21:07,360 Speaker 1: I mean, we're constantly finding things that we thought were 312 00:21:07,400 --> 00:21:10,520 Speaker 1: one way aren't. So yeah, I've got an open mind. 313 00:21:10,960 --> 00:21:18,840 Speaker 1: But I've heard some pretty crazy causes of pain or 314 00:21:18,960 --> 00:21:24,160 Speaker 1: root causes that these experts claim to be the cause 315 00:21:24,200 --> 00:21:27,560 Speaker 1: of your pain, is my point. And just one quick example, 316 00:21:27,600 --> 00:21:30,320 Speaker 1: I had a friend who years ago, I believe she 317 00:21:30,359 --> 00:21:32,000 Speaker 1: had some kind of leg pain. It may have been 318 00:21:32,000 --> 00:21:36,119 Speaker 1: just knees, and this quote unquote expert told her it 319 00:21:36,240 --> 00:21:41,320 Speaker 1: was due to her jaw. Now, I tried really hard 320 00:21:41,359 --> 00:21:46,800 Speaker 1: to understand the reasoning and the if you can call 321 00:21:46,840 --> 00:21:49,359 Speaker 1: it science behind it. Couldn't couldn't figure it out for 322 00:21:49,400 --> 00:21:52,240 Speaker 1: the life of me. So just like you don't necessarily 323 00:21:52,240 --> 00:21:56,320 Speaker 1: want to listen to your dad, you know, trying to 324 00:21:56,320 --> 00:22:00,439 Speaker 1: be helpful. I get it. UH give you the sound 325 00:22:00,480 --> 00:22:04,800 Speaker 1: advice on the definite fix. Be careful of the the 326 00:22:04,840 --> 00:22:08,159 Speaker 1: experts who when it sounds a little crazy even though 327 00:22:08,200 --> 00:22:12,760 Speaker 1: it's compensatory. You gotta be careful. You gotta be careful 328 00:22:13,600 --> 00:22:19,080 Speaker 1: because it is difficult. And that is number four. The diagnosis, 329 00:22:19,119 --> 00:22:23,120 Speaker 1: the ideology of so many of these issues, because there 330 00:22:23,160 --> 00:22:27,399 Speaker 1: is so much compensation going on, is tricky, and you 331 00:22:27,400 --> 00:22:31,000 Speaker 1: go to your doctor or your sports medicine doctor, and 332 00:22:31,040 --> 00:22:32,600 Speaker 1: hopefully you go to the best of the best that 333 00:22:32,680 --> 00:22:36,200 Speaker 1: you have access to. But even then you get a 334 00:22:36,240 --> 00:22:41,040 Speaker 1: couple of minutes, and it's tricky. And if your pain 335 00:22:41,200 --> 00:22:45,280 Speaker 1: is years of compensating for something, as it is in 336 00:22:45,480 --> 00:22:50,040 Speaker 1: so many people's cases, it's it's hard, takes a while 337 00:22:50,520 --> 00:22:54,159 Speaker 1: to diagnose, and it's trial and error. And this is 338 00:22:54,160 --> 00:22:56,280 Speaker 1: why I let me just say that for those of 339 00:22:56,359 --> 00:22:58,240 Speaker 1: you who have worked with a personal trainer for years 340 00:22:58,280 --> 00:23:00,560 Speaker 1: and are still working with that same person. Back when 341 00:23:00,600 --> 00:23:02,960 Speaker 1: I had clients for years, one of the reasons we 342 00:23:02,960 --> 00:23:06,719 Speaker 1: had successes because I had them for years and I 343 00:23:06,800 --> 00:23:11,879 Speaker 1: saw over time what their specifics were. If I was 344 00:23:11,880 --> 00:23:15,360 Speaker 1: working with them two, three, four times a week, it's 345 00:23:15,359 --> 00:23:18,000 Speaker 1: a heck of a lot more than five, seven, fifteen 346 00:23:18,040 --> 00:23:22,960 Speaker 1: minutes with a doctor once a year. If that. So, 347 00:23:23,480 --> 00:23:25,920 Speaker 1: for those of you who are working with some really 348 00:23:25,960 --> 00:23:29,600 Speaker 1: good fitness professionals and you have been for a long time, 349 00:23:30,200 --> 00:23:32,600 Speaker 1: that could be super helpful. Who knows you better, who 350 00:23:32,640 --> 00:23:36,680 Speaker 1: knows your body better. So it can be really difficult, 351 00:23:36,760 --> 00:23:39,080 Speaker 1: is what I'm saying, even for the best of the best, 352 00:23:39,520 --> 00:23:42,720 Speaker 1: because of all this compensation going on, and because there's 353 00:23:42,720 --> 00:23:46,000 Speaker 1: so many different factors involved. You've got the pain, You've 354 00:23:46,040 --> 00:23:50,879 Speaker 1: got the activity or lack thereof, You've got different you know, 355 00:23:50,960 --> 00:23:54,600 Speaker 1: individual differences in your biomechanics. There's a lot going on. 356 00:23:55,480 --> 00:23:59,040 Speaker 1: There's a lot going on. So what's the fix you? 357 00:23:59,240 --> 00:24:01,800 Speaker 1: I don't care, Tom, You've talked a lot about the 358 00:24:01,840 --> 00:24:03,840 Speaker 1: pain and how the body works, But how do we 359 00:24:03,920 --> 00:24:08,720 Speaker 1: fix it. Here's the OCAMS razor. Here's the simple yet 360 00:24:09,240 --> 00:24:12,600 Speaker 1: scientific way to do it, and it makes common sense 361 00:24:13,040 --> 00:24:18,800 Speaker 1: full body workouts. This is why you don't target an 362 00:24:18,880 --> 00:24:23,840 Speaker 1: area or leave areas out of your body. We need 363 00:24:23,880 --> 00:24:28,320 Speaker 1: to bulletproof our bodies. I talk about this in my 364 00:24:28,359 --> 00:24:31,679 Speaker 1: new book, The Micro Workout Plan. And it's boring and 365 00:24:31,720 --> 00:24:35,240 Speaker 1: it's not what we do that shouldn't say boring some 366 00:24:35,320 --> 00:24:37,000 Speaker 1: of the exercise spore. You have to make it fun, 367 00:24:37,040 --> 00:24:40,240 Speaker 1: and there's different ways to do that topic for another show, 368 00:24:40,359 --> 00:24:42,199 Speaker 1: But we need to work our entire bodies for this 369 00:24:42,280 --> 00:24:44,160 Speaker 1: very reason. And it goes to one of the original 370 00:24:44,160 --> 00:24:46,800 Speaker 1: shows I did, and we'll talk about over and over again, 371 00:24:47,080 --> 00:24:50,560 Speaker 1: prehab versus rehab. You need to do the exercises now 372 00:24:50,840 --> 00:24:54,439 Speaker 1: before it is an issue later, because you will do 373 00:24:54,480 --> 00:24:58,560 Speaker 1: the exercises either way. You need to bulletproof your body. 374 00:24:58,800 --> 00:25:01,320 Speaker 1: You need to work, and I break the upper body 375 00:25:01,359 --> 00:25:06,000 Speaker 1: into the five very simple regions. Your shoulders, your chest. 376 00:25:07,720 --> 00:25:12,359 Speaker 1: Let's make it easier, let's say arms, chest, back, and 377 00:25:12,400 --> 00:25:16,040 Speaker 1: then your core and then your legs. Yes, so many 378 00:25:16,080 --> 00:25:19,400 Speaker 1: of us, so many people want to look good. That's fine, 379 00:25:20,920 --> 00:25:23,880 Speaker 1: but you need to work body parts that you might 380 00:25:23,920 --> 00:25:25,720 Speaker 1: not want to and you might not care about as 381 00:25:25,720 --> 00:25:28,879 Speaker 1: far as the aesthetics. But if you are active and 382 00:25:28,920 --> 00:25:32,800 Speaker 1: you want to be pain free for a lifetime, we 383 00:25:32,840 --> 00:25:35,600 Speaker 1: need to work all those groups, those muscle groups. You 384 00:25:35,720 --> 00:25:38,520 Speaker 1: gotta deal with those issues also, as I said earlier, 385 00:25:38,560 --> 00:25:43,760 Speaker 1: immediately immediately. So you get knee pain and you just 386 00:25:43,800 --> 00:25:46,879 Speaker 1: started running more than you know you had been, got 387 00:25:46,960 --> 00:25:48,800 Speaker 1: to deal with that right away. Gotta pull back a 388 00:25:48,800 --> 00:25:50,840 Speaker 1: little bit. You gotta cross train, you gotta strength train, 389 00:25:51,680 --> 00:25:56,160 Speaker 1: so deal with the issues immediately. And that could be tricky, 390 00:25:56,280 --> 00:26:00,399 Speaker 1: I get it. But things like plan or fashion itis, 391 00:26:00,840 --> 00:26:04,600 Speaker 1: if you catch that early, so much easier you let 392 00:26:04,600 --> 00:26:10,040 Speaker 1: that go six months exponential in the time to recover 393 00:26:10,119 --> 00:26:15,240 Speaker 1: from that. So fixed things, deal with them immediately, don't 394 00:26:15,520 --> 00:26:22,520 Speaker 1: let them get really bad. And it truly is bulletproofing 395 00:26:22,560 --> 00:26:28,960 Speaker 1: our bodies. And this goes to the basics. Squats, lunges, 396 00:26:29,000 --> 00:26:36,240 Speaker 1: step ups, push ups, planks, chest presses, rose strengthen your chest, 397 00:26:36,280 --> 00:26:39,920 Speaker 1: your back, your shoulders, your biceps, your triceps, your core, 398 00:26:40,960 --> 00:26:46,840 Speaker 1: those back muscles, back extensions, planks, things like that, done 399 00:26:47,480 --> 00:26:49,920 Speaker 1: several times a week for just minutes at a time 400 00:26:51,200 --> 00:26:57,440 Speaker 1: can help prevent and mitigate pain in just minutes. So 401 00:26:57,800 --> 00:27:01,560 Speaker 1: this is why I do my micro workouts, This is 402 00:27:01,600 --> 00:27:06,639 Speaker 1: why I do the basics, This is why I focus 403 00:27:06,680 --> 00:27:10,040 Speaker 1: on excessive moderation. And yeah, I said it was boring 404 00:27:10,080 --> 00:27:12,399 Speaker 1: at the beginning, it could be challenging. You still have 405 00:27:12,440 --> 00:27:15,840 Speaker 1: to have fun with your exercise and your workouts, so 406 00:27:15,880 --> 00:27:18,280 Speaker 1: you mix it all in again, topic for another day, 407 00:27:18,280 --> 00:27:20,000 Speaker 1: how to make it more fun. I've talked about it 408 00:27:20,200 --> 00:27:23,560 Speaker 1: in different podcasts. But suffice it to say, you don't 409 00:27:23,560 --> 00:27:25,000 Speaker 1: have to go to the gym to do this unless 410 00:27:25,000 --> 00:27:27,800 Speaker 1: you want to, because so many of these exercises are 411 00:27:28,119 --> 00:27:31,239 Speaker 1: body weight based in or you can use dumbbells and 412 00:27:31,320 --> 00:27:34,280 Speaker 1: resistance bands and things like that. But the solution to 413 00:27:34,680 --> 00:27:38,040 Speaker 1: compensatory injuries and pain is making sure we work our 414 00:27:38,119 --> 00:27:40,000 Speaker 1: entire bodies from head to toe. And that's why I 415 00:27:40,000 --> 00:27:43,399 Speaker 1: go a little crazy when I see these workouts, like, 416 00:27:43,720 --> 00:27:46,000 Speaker 1: you know, workout for your body type. Are you human? 417 00:27:46,320 --> 00:27:48,639 Speaker 1: That's kind of a body type. I get it, ectomorph, 418 00:27:48,680 --> 00:27:50,399 Speaker 1: endomorph mesa morph. But at the end of the day, 419 00:27:50,520 --> 00:27:52,359 Speaker 1: you need to work all those body parts. We can 420 00:27:52,400 --> 00:27:55,159 Speaker 1: debate how, but we can't debate that you have to. 421 00:27:55,440 --> 00:27:59,399 Speaker 1: You know these trainers who tell women, especially to avoid 422 00:27:59,480 --> 00:28:04,080 Speaker 1: ever doing leg exercises. I literally had a client years 423 00:28:04,080 --> 00:28:09,800 Speaker 1: ago who had a surgery, had body fat reduction all 424 00:28:09,880 --> 00:28:13,480 Speaker 1: over her lower body, and the doctor quote unquote told 425 00:28:13,520 --> 00:28:16,520 Speaker 1: her she should never do a StairMaster, should never do squad, 426 00:28:16,560 --> 00:28:18,680 Speaker 1: should never do any leg exercises. I think he even 427 00:28:18,720 --> 00:28:23,040 Speaker 1: told her to stop walking upstairs whenever she could. I mean, crazy, 428 00:28:23,240 --> 00:28:29,679 Speaker 1: crazy town. So you should not ever avoid strengthening a 429 00:28:29,760 --> 00:28:33,560 Speaker 1: body part because that's what this is all about. When 430 00:28:33,600 --> 00:28:37,920 Speaker 1: you have a weak link, it affects the entire system. Okay, 431 00:28:37,960 --> 00:28:41,920 Speaker 1: that's enough. I think we got the point across, so 432 00:28:42,680 --> 00:28:46,880 Speaker 1: simple stuff. Now within that your total body workouts, you 433 00:28:46,920 --> 00:28:50,120 Speaker 1: can make that super fun and you should. You should. 434 00:28:50,680 --> 00:28:53,640 Speaker 1: But this is such a perfect example that the simple 435 00:28:53,720 --> 00:28:58,440 Speaker 1: solution is consistency. The simple solution is doing a total 436 00:28:58,480 --> 00:29:04,120 Speaker 1: body workout consistently. Doesn't have to be fancy, doesn't have 437 00:29:04,160 --> 00:29:07,680 Speaker 1: to be super hard. Should make it fun and what 438 00:29:07,720 --> 00:29:11,880 Speaker 1: you enjoy. And there's so many different ways. Machines, free weights, 439 00:29:12,000 --> 00:29:15,040 Speaker 1: resistance bands, body weight, so many different things you can do. 440 00:29:15,360 --> 00:29:18,160 Speaker 1: But we need to make sure that our bodies are 441 00:29:18,200 --> 00:29:21,440 Speaker 1: as strong and as balanced as possible. End of story. 442 00:29:22,240 --> 00:29:26,200 Speaker 1: Because strength training is truly the fountain of youth. Because 443 00:29:26,240 --> 00:29:28,400 Speaker 1: I want you to do what you want to do 444 00:29:28,520 --> 00:29:30,240 Speaker 1: for as long as you want to do it without pay, 445 00:29:31,280 --> 00:29:33,360 Speaker 1: because that's what I want to do too. So I 446 00:29:33,360 --> 00:29:35,120 Speaker 1: want you and I to be able to do that, 447 00:29:35,600 --> 00:29:39,000 Speaker 1: to live to be a hundred and whatever and running 448 00:29:39,040 --> 00:29:42,479 Speaker 1: and biking and swimming until the day we die at 449 00:29:42,480 --> 00:29:47,960 Speaker 1: a hundred and twelve. All right, thank you for listening. 450 00:29:48,040 --> 00:29:52,320 Speaker 1: As always truly appreciated truly, absolutely love what I do 451 00:29:52,760 --> 00:29:55,960 Speaker 1: with a passion. If you want to reach out, questions, comments, 452 00:29:56,040 --> 00:29:59,120 Speaker 1: Tom h Fit is Instagram and Twitter again. New book 453 00:29:59,120 --> 00:30:02,200 Speaker 1: is The Micro Workout Plan. If you're interested, subscribe to 454 00:30:02,240 --> 00:30:04,520 Speaker 1: the show, rate the show, comment on the show if 455 00:30:04,560 --> 00:30:07,479 Speaker 1: you can greatly appreciated. You can also go to Fitness 456 00:30:07,520 --> 00:30:09,880 Speaker 1: disrupted dot com and reach out to me through the 457 00:30:09,920 --> 00:30:16,520 Speaker 1: site right there. Remember we have three things. We all control, 458 00:30:17,520 --> 00:30:20,240 Speaker 1: how much we move, what we put into our mouths, 459 00:30:20,240 --> 00:30:26,120 Speaker 1: and our attitudes. You have the potential to change and 460 00:30:26,240 --> 00:30:30,200 Speaker 1: that is awesome. I am Tom Holland. This is Fitness Disrupted. 461 00:30:31,080 --> 00:30:37,880 Speaker 1: Believe in yourself. Fitness Disrupted is a production of I 462 00:30:38,040 --> 00:30:41,840 Speaker 1: Heart Radio. For more podcasts from my Heart Radio, visit 463 00:30:41,840 --> 00:30:45,160 Speaker 1: the i heart Radio app, Apple Podcasts, or wherever you 464 00:30:45,280 --> 00:30:46,600 Speaker 1: listen to your favorite shows.