Month: March 2021

Bill Morgan

Live Loud Life Podcast EP|7 A Lifestyle Through Leadership With Dr. Bill Morgan

Live LOUD Life Podcast

Episode 7

A Lifestyle Through Leadership

Guest: Dr. Bill Mortan President of Parker University.

  • Be a student of leadership
  • Strategies vs, Tactics
    • Be Decisive
    • Better to implement a good plan today than a perfect plan next week
  • Be Fair
  • Know your True North
  • SWOT
    • Strength
    • Weaknesses (how do we negate weaknesses)
    • Opportunities
    • Threats
  • Being successful helps you make better decisions
  • Build your reputation on relationships you lose time or money on (you invest so much to help)
  • You can never be good enough for your kids
  • You wish you can be ½ the person your children think you are
  • Integrity and Fair Play
  • “More is caught than taught”
  • Be careful what you put your eyes on
  • Don’t argue with toddlers
  • Antifragile-Nassim Taleb
  • Parenting
  • Time
  • Love
  • Memories
  • Love your spouse
  • Seneca and Marcus Aurelius
  • “The obstacle is the way”
  • If you are hitting resistance you are most likely going in the right direction
  • Author Ryan Holiday
  • Chris Voss – The Black Swan Group

About Dr. Bill Morgan

Bill Morgan

Connect With Dr. Bill Morgan DC

Facebook: William E Morgan DC

Website: Parker.edu


Strength Coach

Live Loud Life Podcast EP|6 Solving Problems With Dan John

Live LOUD Life Podcast

Episode 6

Solving Problems

Guest: Coach Dan John

  • Solving problems
  • Season of life training
  • “Sweating” ≠ workout
  •  Finish feeling better than when you started
  • Contributions to health/fitness/training
  • Goblet Squat Loaded Carried
  • Loaded Carries
  • Epistemology
  • Bus Bench and Park Bench Workouts
  • Bus Bench workouts: expectations, goals, peaks
  • Park bench no expectation, no peaks, no judgement, take care of business
  • Stay consistent and you somehow get strong
  • Now What?
    • You hit your goal.
    • Now What?
    • The goal could be consistency
  • Eat
    • Protein
    • Veggies
    • H2O
  • It is not that one dessert that is an issue, it is the 365 days of dessert
  • The Goblet Squat
    • How to fix a broken squat
    • Counterbalance helps clean up the squat
    • Slung between your legs
  • Developed out of necessity to fix the squat
  • Doorknob & water ski squats
  • Basic Movement Patterns
    • Push (bring the environment closer to you)
    • Pull  (push the environment away)
    • Hinge (max hip bend, min knee bend (standing long jump))
    • Squat (max hip bend with max knee bend)
    • Carry
    • Everything else
    • Anti-Rotation Exercises
  • Put Kindness in the forefront

About Coach Dan John

Strength Coach

Connect with Dan John:

Instagram: @coachdanjohn

Website: www.danjohnuniversity.com [Code: Corona]

Blog: www.danjohn.net

Books: www.otpbooks.com


Live Loud Life Podcast EP 1 Intro

Live Loud Life Podcast EP|5 Changing The Rules

Live LOUD Life Podcast

Episode 5

Changing The Rules

Guest & Host: Dr. Antonio Gurule DC

Today we are recapping some of the topics we covered in the past podcast episodes mostly revolving around playing with movement, water intake, and whether or not we should consider the squat a functional movement or not.

About Dr. Antonio

Live Loud Life Podcast EP 1 Intro

Background:

  • Personal Trainer

  • Chiropractor

  • Founder of Live LOUD


Be Like Water

Live Loud Life Podcast EP|4 Be Like Water

Live LOUD Life Podcast

Episode 4

Be Like Water

Guest: Dr. Steve Capobianco DC

  • Learning new movements
  • How does posture and using your body spatial awareness help you move
  • We are asymmetrical by nature and that can be advantageous
  • Are you glutes really miss firing?
  • Find the meaningful movement for you
  • How many actual true orthopedic tests are seen?
  • Orthopedic tests do not necessarily give us any context of what to do next
  • Squatting is not as functional as we think it is
  • We need to hinge more and hinge better
  • Brazillian Sit to Stand Study: Here is a blog that reviews the movements that were scored
  • What are we actually achieving with rolling or myofascial release

About Dr. Steve Capo

Be Like Water

Connecting With Capo:

Instagram: @fasciadoc

RockTape.com


Todd

Live Loud Life Podcast EP|3 Playing With Movement

Live LOUD Life Podcast

Episode 3

Playing With Movement

Guest: Todd Hargrove

  • Return to a natural movement that we can do at anytime anywhere
  • The modern world has a lack of interest in movement or discourages movement
  • We are part of a society where we sit too much based on the interest of our work and jobs
  • Environment and community constraints make it challenging for people to move
  • We are disembodied through our digital world
  • We are feeling the lack of connection, people want to tune in
  • We are trying to magnify and encourage movement
  • What is movement mapping?
  • As we move we have proprioception receptors throughout our body that gives us our body awareness (where we are in space)
  • Chronic pain we see a decrease or lack in our movement mapping skills, we have a fuzzy image of how we move
  • Ex. gymnast has really good mapping skills. They have really good proprioception awareness
  • Improving mapping capabilities can help you get out of your negative feedback loop and reduce chronic pain

About Todd Hargrove

Todd

Todd Hargrove’s Information:

Website: www.bettermovement.org

Todd Hargron on FaceBook

Todd Hargrove on Twitter

Books By Todd on Amazon:

A Guide To Better Movement

Playing With Movement


Koda

Live Loud Life Podcast EP|2 Koda CrossFit

Live LOUD Life Podcast

Episode 2

Why Your Not Seeing The Results You Want With Koda CrossFit

Guests: Kevin & Casey With Koda CrossFit

  • The fitness industry has been significantly shaped and altered as a result of CrossFit coming into the space over 10 years prior
  • Much of what we see in the mainstream eye of what fitness is has been influenced by CrossFit
  • Just like in business we see survival of the fittest and the gyms that are doing well are doing well because they have a great product, meaning their coaching is on point and their programming and dialed in for the market they serve
  • Systematic programming is really one of the main differentiators that separate the good and the bad and who is getting hurt or not
  • Scalability is the name of the game = CrossFit is for anyone regardless of previous history or injuries
  • KODA offers a the Koda Quick Start for those that are interested in more one-on-one training options before getting started in group classes
  • Consistency is one of the main factors that holding people back from reaching their goals and potential
  • If we are not consistent we cannot expect to see the results we are looking for
  • Growth mindset, think beyond your current circumstances so that you have something to work towards and strive for
  • Book Recommendation: Mindset By Carol Dweck

About Koda CrossFit

Koda

If you are wanting to connect with KODA CrossFit you can find them at their website: https://kodacrossfitironview.com/FaceBook, OR Instagram @kodacrossfitironview


Live Loud Life Podcast EP 1 Intro

Live Loud Life Podcast EP|1 Intro

Live LOUD Life Podcast

Episode 1

Welcome and Introduction From your Host!

Guest & Host: Dr. Antonio Gurule DC

This is our first episode with the Life Loud Life Podcast.

I wanted to come on a simply introduce myself as your host and share a little about what we are planning the show to be and what you can expect in the future!

I am stoke to be on this journey with each and every one of you.

I am excited to share what we utilize in our families everyday lives to help with our help and longevity, as well as some of our fitness habits we use as busy parents and business owner!

Enjoy!!

About Dr. Antonio

Live Loud Life Podcast EP 1 Intro

Background:

  • Personal Trainer

  • Chiropractor

  • Founder of Live LOUD


hip stretch

A Better Way To Stretch Your Tight Hips

A Better Way To Stretch Your Tight Hips

We sit too much.

Our exercise programs are repetitive and boring.

We lack variety and complexity.

The hip is a big ball and socket joint and it needs load, it needs variability, it needs movement.

Hi, my name is Dr. Antonio with Llive Loud Chiropractic and Coaching here in Lafayette, Colorado. And today, we’re going to show you just a spin-off of the basic figure for a hip stretch or pigeon stretch.

But with this particular movement, we’re showing how to make it just a little bit easier, especially if you have really tight hips, and you use the leverage of the wall to help you. This prevents you from having to crank or pull on your leg or your knee, potentially making it a little bit more uncomfortable.

PLAY VIDEO ⬇︎

How to Stretch Your Hips Better

  • You are going to start by having both my legs up against the wall, the leg that I am choosing to stretch on, I’m going to bend and I’m going to put it across the other leg
  • I’m going to start to slide the other foot down the wall.
  • You should feel a nice deep stretch in the glutes/butt  Now what’s great here too, is now my foot driving, not driving, but pretty much posting up against the wall, I can just rest here. 
  • Relax and breathe, and sit deeper and deeper into that stretch.

Again, if you push too hard, you’re only going to tense up and make it worse. As that starts to release a little bit more you can slide the foot down deepens the stretch. And you can also play around with very gently leaning into your knee or changing that kind of torque and leverage position to hit different parts of that glute complex or fibers around the hip. Again, we’re looking for holding for anywhere upwards 30 seconds to two minutes depending on how tight you are. And depending on again what you can tolerate as always sliding over. 

What Should You Do After You Stretch?

It is important that after you go through any sort of stretching exercise or program, move afterward, don’t go back and sit down, utilize what you just created by maybe doing some squats, maybe doing some hip hinges, maybe going for a walk or maybe even doing some lunges, but you have to move and you have to show your body what that new range of motion can and should be able to do. 

 

Keep up the great work and Live LOUD!

Share below with a friend or loved one!


Mobilize your feet

Fix Your Feet & Improve Mobility With Tall Kneeling Sit

Fix Your Feet & Improve Mobility With Tall Kneeling Sit

Did you know that it’s estimated that 60% of your propulsion forces off of your foot are coming through your great toe? As we walk and we run we actually need to pronate towards that terminal push-off phase and we should be rolling off of that big toe. 

Many people are lacking big toe or great toe extension, thus leading to a super-stiff joint which could cause issues such as plantar fasciitis, up the chain, knee pain, and comm sometimes commonly even low back and or hip pain.

Now, something to consider is why this happens in the first place. Our sedentary lifestyle of sitting for too long, not moving our feet, and one of the big ones is keeping your feet into very tight restrictive shoes that prevent the toe from moving at all.

PLAY VIDEO ⬇︎

Free the Feet!

So we do encourage barefoot walking and a good amount of barefoot training depending on what your environment is and what your lifestyle on how much that allows. 

So the exercise, you’re going to be on your knees, if you need a little bit of pat on your knees, go ahead and do so notice how my tops and my feet are on the ground, I’m actually going to flip that so that my toes are on the ground. And from here, I’m simply going to try to sit back my butt to my heels. 

I want to see if you can sit here for 10 seconds. 

And then we’re going to come up and we’re going to work up to a 20-sec tolerable sit.

Tolerable means, you can be in the position with mild discomfort or irritation while being able to breathe and maintain the positioning

What To Do If You Have Joint Pain or Irritation

Now, if you have any sort of Orthopedic joint restrictions, joint replacements or like that that can make this compromising. As always, reach out to your medical provider, your Chiropractor, your PT or coach to see if this is right for you. 

Something that can help though is if you have a door, or maybe some a suspension trainer or something like a beat a bandage or some that you can hold on to that can help take some of that load off so that you can work into this exercise a little bit more gradually, rather than just dropping all of your weight. Okay, if you do have some knee restrictions, you can sometimes put a pillow or a pad behind your knees and that can take some of that pressure off. But again, we’re looking for working up to 20 seconds of a tolerable said not that any movement especially if you are tight is going to be completely pain free. But that tolerable movement will get better and better the more you do it, we do not want to be creating pain. So take note of that. But this is a fantastic exercise to work on your foot range of motion, which improves your balance which improves your proprioception which will oftentimes have huge carryover to athletic performance or whatever activity you enjoy. 

 

Keep up the great work and Live LOUD!

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goblet squats

Why Everyone Needs To Be Doing Goblet Squats

Why Everyone Needs To Be Doing Goblet Squats

Are you unsure about what squat technique is right for you? Many of you know, squats are really beneficial, but maybe they hurt your hips, your knees or your back. Even though squatting is a fantastic exercise it can be a challenging movement. So I’m going to give you my favorite squat exercise, and why I think everyone should be doing the goblet squat. 

My name is Dr. Antonio with live loud Chiropractic and coaching here in Lafayette, Colorado. And today, we’re reviewing my favorite movement, the goblet squat.

This one movement covers a lot of ground for me, allowing me to hit many different areas of my body.

PLAY VIDEO ⬇︎

What is the Goblet Squat

The goblet squat is simply just you holding a weight out in front of your chest, and going through the squat motion. I do not care about depth. But if the depth is one of the things that makes you unbalanced, or maybe it’s more challenging for your knees, your low back, that’s something we want to check but that is not the intention right now. 

What is really beneficial about the goblet squat is when I hold the weight out in front of me, I have shifted my center of mass slightly forward. So that really forces my abdominal wall and my back, which we do want to strengthen our back to help for longevity and reducing chances of injury. It really helps target those areas by just holding the weight. 

And it’s much different than any other form of squatting like front squats or back squats. 

Now one point that I will give is, you need to understand what squat stance is right for you. If you don’t know, feel free to go to our YouTube channel, we have an extensive video that talks about squat stance. But if you’re not sure, it is very helpful to understand what squat stance is right for you. Find a width and a toe angle that works right for you.

Stay Under the kettlebell during the Goblet Squat

  • Hold that weight and pull elbows underneath the weight.
  • Do not let the weight pull you forward when you go down
  • As you go down. I want to make sure I’m staying underneath the weight.
  • Arms pivot forward slightly. Right. I want to make sure I stay under that weight so it’s not pulling me forward. 
  • Forearms stay vertical
  • I want you to think about spreading your hips apart so that your torso can hopefully sit in between. 

 

Okay, you can structure this into your workout a lot of different ways. But the goblet squat, I feel is one of the things that everyone should be doing and helps you mobilize your joints and helps you get stronger a number of different areas added in, ask questions, reach out to your trainer, your coach and see if this might be a good or the right exercise for you. 

 

Keep up the great work and Live LOUD!

Share below with a friend or loved one!