Month: August 2021

How to get stronger

Grease the Groove To Get Strong

Grease the Groove To Get Strong

Hi, my name is Dr. Antonio with Live Loud Chiropractic and Coaching in Lafayette, Colorado.

Today, I want to share a concept called Greasing the Groove. Greasing the Groove is a concept first shared by Pavel Tsatsouline with Strong First.

Oftentimes we have patients saying they’re struggling with a movement, or that they just don’t feel strong. It’s challenging because they’re often trying to complete a lot of reps within an hour training session. People tend to fatigue really fast, especially if it’s a movement they’re not very strong in at first. They’re not able to actually get good quality reps. You will find that you are fatiguing faster than you can get stronger, and you’re not able to build and train that strength.

PLAY VIDEO ⬇︎

How To Grease the Groove

As the story is told, Pavel had a pull-up bar hanging from the entryway into the kitchen. And every time he went into the kitchen, he did one pull-up. So throughout the day, with the amount of times he went through the kitchen, he accumulated a lot of reps.

The idea here is to be fully rested and prepared for the next set. So if throughout the day, for example, you do one pull-up every hour, you’re going to accumulate upwards of 16 to 18 reps, with every single rep feeling easy. So let’s say for after a week, you now have X amount of repetitions. As you start to feel stronger, you can continue to build up.

For me, I’ve been wanting to get my pressing strength back up in my pull ups. In my office, I have a pull-up bar and a kettlebell. And in between patients, I’ll do easy reps—reps I know I can complete and that I will not fail. And throughout the day, I get a ton of repetitions. And as I start to feel stronger, I’m going to add repetitions. To start, if I feel like I can only do one quality rep, I’m only doing to do one rep. I’m not trying to grind out extra reps just because I feel like I need to—I’m going to stop before I fail. But that doesn’t necessarily mean using “easy weight”—they’re easy reps, but you’re challenging yourself with a high stimulus type of weight.

As I get better at pull ups, I can’t stay at five reps and assume I’m going to continue to get stronger. I might have less rest in between those breaks, which allows me to get more volume. Or if the volume (how many sets I can do throughout the day) stays the same, then I might need to add repetitions or add weight to my body. There’s a lot of different ways that you can do this, depending on the time and equipment you have.

Conclusion

So there you have it! Greasing the Groove. The neurological patterning around that movement is enhanced and expanded, which helps make you stronger. A lot of this is neuro-driving and neuro-grooving. The muscles get a lot of repetitions and a lot of volume, and that results in building strength and muscle.

Keep up the great work and Live LOUD!

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Why You Should Not Be Stretching

EP|30 Why You Should Not Be Stretching

Live LOUD Life Podcast

Episode 30

Why You Should Not Be Stretching.

Guest & Host: Dr. Antonio Gurule DC


Hey friends,

Thank you for tuning in! We hope that the content continues to be of great value to you and your family and friends.

Please make sure to subscribe so that you can get the episodes right when they drop.

We love getting your feedback whether that is through direct messaging us or emailing us at hello@liveloudlife.com

Connect With us on Facebook at Live Loud and on Instagram @live.loud.life.

Check out more of our educational videos, exercise demo videos, and full video of our podcast episodes on YouTube!

Keep Living the LOUD Adventurous Life You Were Made For


About Dr. Antonio

Movement

Background:

  • Personal Trainer

  • Chiropractor

  • Founder of Live LOUD


Postpartum Chiropractic in Lafayette

EP|29 Question Your Doctors & Providers

Live LOUD Life Podcast

Episode 29

Question Your Doctors & Providers

Guest & Host: Dr. Antonio Gurule DC


Questions what your doctors, providers, coaches, mentors tell you

Health and wellness needs more critically thinking and fewer lems

Are you actively involved in your own health or simply following rules and being lead blindly?

You won’t truly own your own health until you start thinking critically about the complaints, aches, and pains, and symptoms you are experiencing.

Find a provider that works with you!

Connect With Antonio and the Live LOUD team:

hello@liveloudlife.com

Subscribe to my YouTube channel here: https://www.youtube.com/c/LiveLoud

Visit the website: http://www.lifeloudlife.com

Like the Facebook page: https://www.facebook.com/liveloudchiropractic/

Follow on Instagram: https://www.instagram.com/live.loud.life/

Guiding your to the adventurous life you were made for!

If you dig this give it a like ❤️, if you’re loving it let me hear you with a comment 🗣👂, and if you know it will help someone or anyone out please share 👥📲


About Dr. Antonio

Low Back Help

Background:

  • Personal Trainer

  • Chiropractor

  • Founder of Live LOUD


active in Colorado

EP|28 What is the Worst That Could Happen?

Live LOUD Life Podcast

Episode 28

What is the Worst That Could Happen?

Guest & Host: Dr. Antonio Gurule DC


Fear

Guilty!

We run the scenarios in our head of worst-case scenario then become paralyzed by the analysis of recovery.

Not all situations are different but most of us even at our worst levels of failure will be able to bounce back, we are just afraid to take the jab in the jaw and the stamina to hold out for the end result

This is me. I face the fear of failure or uncertainty. Part of that has changed since having kiddos, the risk vs reward has altered and tipped the scales in a different way that makes us more calculated, but not avoidant

I hope this helps!

Connect With Antonio and the Live LOUD team:

hello@liveloudlife.com

Subscribe to my YouTube channel here: https://www.youtube.com/c/LiveLoud

Visit the website: http://www.lifeloudlife.com

Like the Facebook page: https://www.facebook.com/liveloudchiropractic/

Follow on Instagram: https://www.instagram.com/live.loud.life/

Guiding your to the adventurous life you were made for!

If you dig this give it a like ❤️, if you’re loving it let me hear you with a comment 🗣👂, and if you know it will help someone or anyone out please share 👥📲


About Dr. Antonio

Low Back Help

Background:

  • Personal Trainer

  • Chiropractor

  • Founder of Live LOUD


Live Loud Rehabilitation CO

EP|27 Throwing in the Towel Too Soon

Live LOUD Life Podcast

Episode 27

Throwing in the Towel Too Soon

Guest & Host: Dr. Antonio Gurule DC


If at first you don’t succeed try again.

.

If that is what you want…

.

How do you know when it is time to throw in the towel and accept the fate ahead of you?

 

What if you have not exhausted all options, even if it is an avenue you have tried before you might need to come at it from a different angle or hire a better coach, or better doctor…

 

We give up too easily.

 

Connect With Antonio and the Live LOUD team:

hello@liveloudlife.com

Subscribe to my YouTube channel here: https://www.youtube.com/c/LiveLoud

Visit the website: http://www.lifeloudlife.com

Like the Facebook page: https://www.facebook.com/liveloudchiropractic/

Follow on Instagram: https://www.instagram.com/live.loud.life/

Guiding your to the adventurous life you were made for!

.

If you dig this give it a like ❤️, if you’re loving it let me hear you with a comment 🗣👂, and if you know it will help someone or anyone out please share 👥📲


About Dr. Antonio

Low Back Help

Background:

  • Personal Trainer

  • Chiropractor

  • Founder of Live LOUD


Putting the Cart Before the Horse

EP|26 Low Back Pain? Do These 3 Things!

Live LOUD Life Podcast

Episode 26

Low Back Pain? Do These 3 Things.

Guest & Host: Dr. Antonio Gurule DC


Low Back pain is the number 1 musculoskeletal condition leading to disability worldwide.

And from that, flexion intolerant lower back pain seems to be the most common and most miss managed.

If this isn’t you right now, it might have been you before or someone you know right now.

So help them and pass this valuable information along, and tune in for 3 simple and highly effective ways to manage your low back pain!

 

Connect With Antonio and the Live LOUD team:

hello@liveloudlife.com

Subscribe to my YouTube channel here: https://www.youtube.com/c/LiveLoud

Visit the website: http://www.lifeloudlife.com

Like the Facebook page: https://www.facebook.com/liveloudchiropractic/

Follow on Instagram: https://www.instagram.com/live.loud.life/

Guiding your to the adventurous life you were made for!

.

If you dig this give it a like ❤️, if you’re loving it let me hear you with a comment 🗣👂, and if you know it will help someone or anyone out please share 👥📲


About Dr. Antonio

Low Back Help

Background:

  • Personal Trainer

  • Chiropractor

  • Founder of Live LOUD


Nutritional Coaching

EP|25 Locking in Habits & Not Wasting Time on Cleanses

Live LOUD Life Podcast

Episode 25

Locking in Habits & Not Wasting Time on Cleanses

Guest & Host: Dr. Antonio Gurule DC


Connect With Antonio and the Live LOUD team:

hello@liveloudlife.com

Subscribe to my YouTube channel here: https://www.youtube.com/c/LiveLoud

Visit the website: http://www.lifeloudlife.com

Like the Facebook page: https://www.facebook.com/liveloudchiropractic/

Follow on Instagram: https://www.instagram.com/live.loud.life/

Guiding your to the adventurous life you were made for!

.

If you dig this give it a like ❤️, if you’re loving it let me hear you with a comment 🗣👂, and if you know it will help someone or anyone out please share 👥📲


About Dr. Antonio

Live Loud Life Podcast EP 1 Intro

Background:

  • Personal Trainer

  • Chiropractor

  • Founder of Live LOUD


Nutrition Building Blocks Broken Down

EP|24 Exposure Therapy & Breathing Could Save You

Live LOUD Life Podcast

Episode 24

Exposure Therapy & Breathing Could Save You

Guest & Host: Dr. Antonio Gurule DC


Thanks for watching

Please Share

We are going through a rebrand and will have more content to digest in the show notes as we go forward!

 

Connect With Antonio and the Live LOUD team:

hello@liveloudlife.com

Subscribe to my YouTube channel here: https://www.youtube.com/c/LiveLoud

Visit the website: http://www.lifeloudlife.com

Like the Facebook page: https://www.facebook.com/liveloudchiropractic/

Follow on Instagram: https://www.instagram.com/live.loud.life/

Guiding your to the adventurous life you were made for!

.

If you dig this give it a like ❤️, if you’re loving it let me hear you with a comment 🗣👂, and if you know it will help someone or anyone out please share 👥📲

Much Love

Live LOUD


About Dr. Antonio

Live Loud Life Podcast EP 1 Intro

Background:

  • Personal Trainer

  • Chiropractor

  • Founder of Live LOUD


Live Loud

EP|23 2020 Re-Cap and New Changes in 2021

Live LOUD Life Podcast

Episode 23

2020 Re-Cap and New Changes in 2021

Guest & Host: Dr. Antonio Gurule DC


Hello!!!

I am back from a short hiatus of the holidays and honestly just a busy season…

“We are all busy!”

Yes, I know and that is great!

But we have some big changes coming up and that is what we were diving into over the past few weeks.

 

So listen in and find out, and there are some good nuggets in the end that I want you sharing with others in your life to help them set the right perspective for starting a new year!

 

So let’s go LIVE LOUD!!!

 

Connect With Antonio and the Live LOUD team:

hello@liveloudlife.com

Subscribe to my YouTube channel here: https://www.youtube.com/c/LiveLoud

Visit the website: http://www.lifeloudlife.com

Like the Facebook page: https://www.facebook.com/liveloudchiropractic/

Follow on Instagram: https://www.instagram.com/live.loud.life/

Guiding your to the adventurous life you were made for!

.

If you dig this give it a like ❤️, if you’re loving it let me hear you with a comment 🗣👂, and if you know it will help someone or anyone out please share 👥📲

 

-Antonio


About Dr. Antonio

Live Loud Life Podcast EP 1 Intro

Background:

  • Personal Trainer

  • Chiropractor

  • Founder of Live LOUD


Carbs are not the enemy

EP|22 CARBS ARE not THE ENEMY

Live LOUD Life Podcast

Episode 22

CARBS ARE not THE ENEMY

Guest: Dana Eshelman RD


  • Sports Nutrition
  • Carbs are not the enemy, they are necessary for energy
  • Fatigue = not enough carbs
  • What are Macros Nutritients?
  • Carbs
  • Protein
  • Fats
  • Nutrition Periodization
  • Cycle what you need based on when you are training and what you are doing
  • MET- Metabolic Efficiency Training
  • #1 problem she sees is people not enough enough carbs and in general not enough calories
  • Highschool and collegiate athletes are deficient in protein and micronutrients (vitamins and minerals)
  • Challenge…
  • Every meal should have a Fat, Protein, and Fiber (carb) component!!


About Dana Eshelman

Carbs are not the enemy

Connect With Dana: