Simply Not Easy

How do you stay accountable to your best without challenging your best? Double leg or bilateral strengthening is essential. So is the often neglected single leg work to reveal deficits and develop a plan to up your game. As athletes we spend plenty of time on one leg: jumping, cutting, running, pivoting... Not an athlete? Not so fast! You're not off the hook either. Every step you take, every move you make... One foot in front of another... Let's finally improve the totality of our daily functional movements. ignorance may be bliss, but the truth will set you free!

If you're already enjoying some great tasty food in your life and looking to maximize its benefit, then this episode is for you. Tune in to learn about why the order you eat matters for better energy. The best part is you don't have to give up or add anything you're not already doing.

Officially termed the beer drinking muscle, this episode came at the perfect time. The day after Cinco de Mayo. Tune in to learn more about the Brachioradialis and how to train it both inebriated and sober.

Horsing around for 2 days in a row now! On the day after the Kentucky Derby we try to better understand the unique roll and requirements of the horse jockey position. Another great example of why mobility matters and strength within that end range mobility is essential.

Fresh horses win races! Today is far more about the why than the how. We often learn all these tools of how to recover, and loose sight of why we do these less than glamorous actions. Today we remember why. Today we also remember the lives of legends in their own right, John Havlicek and Freddy Kaltenborn.

Riding a high right now. Feeling great about all I've accomplished and all the amazing people I've met. It's important to take the time to savor all these great friendships. The secret is to continue to treasure these connections while still getting after all your goals. Tune in and create, define, and redefine your community.

The reason we set big goals is not to achieve them, that's just an added benefit. The reason we set big goals is to transform into who we need to be in order to achieve those goals. Tune in and learn how to leverage your future into the present and begin your own transformation.

Check out this episode for an insight on the crossfit style Murph workout. How it can be used and modified for so many levels of fitness. Why it challenges all of your body's systems and can be used as a great baseline and check in assessment. Plus I share a little nugget of wisdom for boosting your confidence while giving a presentation.

Tune in to learn about vitamin C and why it's so important. From preventing disease like scurvy to decreasing your risk of cancer. Famous chemist Linus Pauling was huge on the role of this nutrient. Find out why I consider vitamin C to be the Pac-Man of the body.

This is the first Muscle Monday where our focus isn't directly about a muscle. We tap into the Plantar Fascia today, learn about what it is, where it is, and some common issues related to Plantar Fasciaopathy (formally called Plantar Fascitis). This episode was inspired by Milwaukee Bucks NBA player Malcolm Brogden who is out for a few playoff games with a rarer tear of his plantar fascia.

In this episode we explore the athletic competitive mindset. From friendly competition, to a heavy chip on the shoulder, to taking souls as inspired by David Goggins. Enjoy and regain your grit.

To work without working, fight without fighting, and run without running. Learn about mental imagery, what it is, and why it is so important. This is a recipe for success not only in the athletic world, but for any stressful situation. In the words of Muhammad Ali: 'The man who has no imagination has no wings'.

I recently finished a formalized four month mentorship program, and in this episode I share what that experience was like. Shout out to alum from my physical therapy program at Ithaca College, Zak Gabor & Steph Allen, for creating this mentorship group: The Level Up Initiative. It was a great time all around making positive changes a few health care providers at a time. Enjoy.

Own this! When someone tells you to own something it's a sign they believe in you, it's a sign they see that you are capable of more, it's also a challenge. Tune in to learn why this motivating phrase can be so uncomfortable at first. What in your life do you need to own?

No pain no gain! Myth or rooted in reality? In this episode we explore the concept and its implications. I take some words of wisdom from one of my mentors, Kelly Starrett. No matter your previous beliefs, this episode is set to be a good thought provoking one.

Taking in back to a good old classic for this episode. Whether a nice easy snack, side dish, or star of the show in some good baking apples are a great addition to a diet and active lifestyle. Tune in to hear a few stories and try a new type of apple while you're at it. Plus it's good for your health. An apple a day keeps the doctor away.... if you throw it hard enough.

Today we get into the nitty gritty of the hard working triceps muscle. We review its attachments in the body, what nerve provides its fuel, and most importantly its action and how to work it out. I also talk about how crucial this muscle is in the spinal cord injury population and those implications. Enjoy!

Happy Easter everyone. Hard to believe that this is the first episode talking about baseball so far. Today we look into one of the most unique positions in all of sports, pitching a baseball, and both the requirements and demands it places on the body. Pretty cool stuff for this full body movement. We also talk about how baseball injuries have changed since the 70s-90s and if that is even a good thing.

This episode goes out to a childhood friend. We were hanging out last night and as we were catching up he was telling me about how he was 'getting his life together' starting today (his 24th birthday!). By no means was this guy a mess, but he had higher standards for himself and needed new habits to take massive action on. Tune in today to reflect on what area of your life you want to improve and how doing the dirty work of creating better habits leads to an easier and more meaningful path forward.

Using the word celebrate doesn't quite fit the tone of the day, but today is the remembrance of when Jesus died. This episode ended up being far more emotional than what I expected. Sometimes that's life, riding all that the crazy roller coaster has to offer us and learning a thing or two along the way. Tune in as I talk about a great life lesson passed down to me from my grandfather.