My 3rd Psilocybin Journey | A Ship in the Sea |

Live LOUD Life Show
Lafayette Colorado

My 3rd Psilocybin Journey | A Ship in the Storm |  [Psilocybin for Stress and Anxiety]

With Dr. Antonio Gurule

0:00 Psychedelic therapy experiences and integration

o Dr. Antonio shares his experience with psychedelic therapy, including his third journey, and discusses integration and recounts.
o Anthony Gurule reflects on his meditation journey, noting that the second session was more focused and structured than the first, with a goal of slowing down and connecting deeper with himself.
o Distractions were a theme that emerged during the meditation, with a focus on letting go of resistance and staying present in the moment.

4:13 Self-reflection and inner peace.
o Anthony Gurule finds calmness in storm through self-love and confidence, leading to better relationships with family and community.
o Anthony Gurule focuses on gratitude and appreciation during meditation, starting with a specific face and expressing thanks for various aspects of that person.
o He also practices gratitude for his oldest son, despite their differences and challenges, and finds it beneficial to cultivate appreciation and not let friction get in the way of their relationship.

9:16 Meditation and presence.
o Anthony Gurule describes a meditation session where he struggled with thoughts of wanting more medicine or wanting to go home, but ultimately found peace and a sense of accomplishment.
o Revelation: The struggle to feel and connect with emotions is different until you feel it, as Anthony experienced in session one.
o Anthony Gurule discovers the power of being present in the moment, wanting nothing else.

13:23 Self-improvement and personal growth
o Anthony Gurule reflects on his experience with psychedelics, realizing he was saying yes to distractions and no to deep work.
o He learns to embrace uncertainty, recognizing that saying yes to the unknown can lead to growth and new experiences.
o Anthony Gurule reflects on his personal growth journey, feeling guilty and ashamed about not being able to manifest his desires despite prior progress.
o He recognizes the importance of putting in the work to reach new levels of success and self-improvement, despite feeling a constant battle within himself.

18:12 Meditation and mindfulness with a focus on polarity and choice.
o Anthony Gurule describes his experience with meditation, including the use of an analogy comparing his mind to a magnet and the importance of focusing on the breath.
o Gurule notices a shift in his ability to sit still and focus as he continues to meditate, with distractions becoming less powerful and his mind becoming more refined.
o Anthony Gurule discovers he can manipulate his emotions by altering his magnetic field.

23:00 Meditation and energy integration.
o Anthony Gurule reflects on his experience with microdosing, noting the importance of sitting and letting distractions come and go to integrate the medicine.
o He believes the more he sits and focuses on himself, the stronger his inner magnet will become, helping him navigate life’s challenges.
o Gurule suggests continuing to remind yourself to sit to improve meditation practice.

About Dr. Antonio Gurule

Nutrition Building Blocks Broken Down


  • Father
  • Doctor of Chiropractic
  • Owner of Live LOUD
  • Personal Trainer & Health Coach

Hey what’s up guys, my name is Dr. Antonio, this is the live love life show. We are on, I’m on this journey, I’m bringing you guys along if you’re choosing to be here, and I’m recapping the, my experience in doing psychedelic therapy, this is something that’s completely new to me. You know, in college, drinking was something that I did smoking some weed was something that I have done in the past, but never anything about psychedelics. And I’ve been fascinated, I’ve been curious. And it’s been extremely helpful for this moment in my life. And for me, it’s a father, for me as a husband, for me, it’s just a person. And I’m just sharing, I’m just sharing the recounts of what I have experienced, and also the integration, and I’m hoping to do both those today. And I’m trying to keep this fresh, because my my third journey was just on Friday, and, you know, lots of bouncing through my bounce into my head and, and whatnot. And, uh, you know, there’s lots of process and a lot to go through. And that’s part of the integration part, which I’m catching up with, again, on tomorrow to kind of walk through some of this stuff, but I just wanted to share it. And so if you’re down, I encourage you to check out sessions one and two, which is just posted just before this. And just kind of hear about what those recounts were in with the recap was for this one was, each one’s different, each one’s so different. And, you know, I think there’s layers to it, because there were parts of, let’s say, the first, the first two that came up just a little bit, but the intention of this one was a little bit different, a little bit more focused, a little bit more structured, if you will, meaning my mindset and thought process, the second one was really open for anything. And this one. This one was kind of the same routes, I didn’t have really any expectations. And I kept going into that with a few different songs. Um, Trevor Hall is the artists that I’ve been following recently, and his music and his lyrics, and his words have been extremely helpful. And I said, on my playlists, I built the playlists for this journey, to have a few of his songs at the beginning here to help me as I’m starting to feel things increase, go deeper into that, and reframe instead of that mindset process, and a lot of that was without expanish expectation, that was one of it. And that’s one of his songs, and just kind of just trying to tune into a deeper connection to myself. And slow down were the second one I was I was amped, I was excited, because first one was so good, that my mind was just so much more excited. And this one I went in, and the intention was to slow down and to be a little calmer. And I think that helped significantly. And again, the whole point of this is to let whatever come out comes out to follow into float and to go with where it seems like the journey is guiding you and to not have any resistance or friction towards that. And a couple of the thing themes that came up was distractions. You know, one of the things that Ashley and I were talking about before was just attention and just like focusing your attention on, on on what is here and what is now and not getting distracted about everything else and just kind of coming back to distractions will come and go. And this is in part. The work that afterwards is just a meditation journey after this too, but the distractions will come and go. And in the point is to just slow down and try to grab your attention and bring it back to what you’re actually trying to do. And I apologize, this is gonna sound a little scattered. But I’m partially using this also for myself to try to recount this. So I can go back and listen to this, this video this audio and try to replay it again. So it will sound a little scattered as I’m thinking through this as we’re going. And so a lot of what happened in the first one was there’s a lot of waves and I was on the ocean. And I felt that if I could not be anchored. I can’t be the calm in the storm. Right and as a father figure, as a father figure, as a father as a leader in my family and the community. If I’m all over the place, I can’t be the calm in the storm and the storm hits and I’m all over the place then it’s just adding more craziness to that. And so that was a theme that came up and in the point was not that the storm won’t be there like I can’t change that. But if I don’t know where the harbor is where home is. I have less calmness in the storm. I feel like I’m just being taken away by whatever’s coming to get me off. or whatever is coming at me or whatever is pulling me. And that would again be whether it’s intention, whether it’s an event, whether it’s just something that sometimes negative comes up, you know, shit happens if I don’t have that harbor and then that harbor was in what I felt the analogy of me being comfortable with me and being confident about me. And having more love and respect for me, if I don’t have that, then I can’t be that calmness in the storm. And this was in direct relationship to my family, it wasn’t the business and all this other stuff didn’t come up, like for me, it was honing in on the calmness, I have to be the calmness in the storm for my family now, this is it starts with me. And then you know, there’s layers to it, like Michelle and I. And then when we come together, we’re even more powerful, because our assertive assertiveness in ourselves or calmness and confidence in ourselves can then be portrayed better because we are better connected, because each one of us are confident in ourselves, if that makes sense. And it was just like those adding layers to that. And then the kids felt more confident because of that, and they felt they felt safe, and they felt respected, and they felt heard, whatever that might be. And then all of a sudden, I would get more distractions. And from a lot of the things I’ve been trying to at least research or learn about from the meditative process is again, bringing that attention back in. So I would focus on just a face, like I put in a shelf space right in front of mine. And I will just try to, you know, as best as I can recount, you know, the curves of her face, the figure of her face, you know, the shadows, and all these different elements of it. And that and then bringing a lot of gratitude towards that, and thanking on, you know, thanking God, thank you, everything that’s above and beyond me that has created me and created everything. Just Just thank you have gratitude. And I’d say that time and time again, and I just say thank you. And then, you know, I thought we tried to race into my head, and I’d be like, No, I see your face. And I just keep looking at I’d say thank you. And I tried to think of something else about her that I love. And I’d say thank you, and so on and so forth. And then I went down the kids, I went to Bowdoin I went to laomi page and Vander, not so much for myself. Interestingly enough, the a lot of the focus was on them. But interestingly enough, one I had trouble with was my oldest son vote and, and we, we are two people that kind of butt heads, if you want to say that, you know, we we kind of crash into differences of opinions from time to time. And it’s not a bad thing. It’s just that what was going on, or what has been going on was, you know, this, this not calm in the storm. And then he would feed off of that, because he’s the oldest and he’s extremely smart, extremely bright, he would challenge me a lot. And that would bring up more friction between us. And so for him, I knew this was an issue and a problem that I’ve been having. And so I spent more time on him, I spent more time looking at him, I spent more time appreciating him in his curiosity and his questions and some of those things that sometimes I find as irritating as a blessing and something that I do truly love about him. And that I needed to cultivate in allowed to grow more and not put down just because I might be quote unquote annoyed at something that might possibly be, you know, going on or something like that. But ultimately, it was, you know, it was super beneficial to start from that track as I started to get distracted and pulled and then I would just say no, this is a distraction, come back in this is a distraction. And then I found myself, you know, if you want to say peace or comfort or, or something like that, after I went through that, that gratitude process, the ship that was on the ocean was able to sail and I didn’t have a specific destination, because the intention of going into this is just see where the journey goes. So I was just riding this ship. And I was just enjoying the waves and it was very calm and you know, things would come up and it would kind of be okay, sure, great, whatever that might be. And now we’re just say come back to the present and come back to the present and just float just flow that was kind of the the analogy if you will, was just flow and and that was kind of the first session of the journey. And it sounds so crazy, because that’s like a short period of time where I literally just described that but it seemed like like hours. And what was interesting at the end of this was I could feel myself coming down to the medicine a little bit more being a little bit more coherent into the thoughts and the processes that were coming out. And I could I could feel myself like that I kinda want to come out of this.


Anthony Gurule  10:04

And that would rest. I mean, it felt like I was honestly wrestling this for like hours. But it was long. It was nice it just now just this is the president, right? I don’t like, then I would think to my head, do I want more medicine? Do I not want more medicine? Do I want to go home? Do I want to stay here? And I did that those just keep popping in my head. And I’m just like, nope, let’s just let’s just sit here. Let’s just stay here a little longer. Let’s just keep flowing. Let’s just stay here. And then it would come up again. Alright, well, I’m kind of feeling out of this like, seems like it’s wearing off. Could I go deeper? Is this the end of it? I feel really good about what just happened. I’m like, I don’t really want to go back in because I feel fairly accomplished. Not in that there was an answer. But what came out of this was extremely beneficial. And I felt really, I felt really good. I felt really good. And so then I was wrestling with do I want more? Right? Do I do? Do I want to find more answers? Do I want to discover something else? And do I want to come out of this? Or do I want to just sit here and enjoy this? Because it was peaceful? It was good. And the revelation that came to me, which we’ve all heard, but it’s different until you feel it. And this is connecting back to session one where I was struggling where I was forcing things and as she was trying to get me to feel. And I’m like, Well, how do I feel, I don’t feel like I know how to feel. Because knowing thinking is just sitting there and literally feel it sounds so weird, at least to me, because that’s something I struggle with. For those of you who knew that you’re just like, I don’t know. But anyways, it came down to, like I don’t, I don’t want anything, I don’t want to come out of this, I don’t want more medicine, I don’t want to go anywhere, I want to be right here. And when you want nothing else, when you want nothing else you are truly present. That’s kind of what played into my head. In order for me to be 100% present in this moment of in the medicine or any other moment they’re in for moving forward to be fully present. I have to want nothing else. Now obviously, that’s going to be challenging, because when you’re living about there’s all these things coming in. But that’s the whole focus is to try to strip all those distractions away and want none of that right now so that I can be here, right now. And to me, that was that was a really profound moment. And it felt really good. And it felt like a, you know, a big, I don’t know, if you want to call it a roadblock overcome or a big step. To me, it was more it wasn’t like a roadblock per se, it felt more of like getting again to this next level. And that’s how I’ve always viewed always in this last this last little bit, that’s what I’ve really been noticing is like, it’s just different layers and different levels and different understanding and, and being able to go in deeper into something and elevating yourself to another level. And for me, that’s what it was, is in order for me to be present in my life and my family and my work, whatever that is, I kind of want nothing else I want to be right here right now. And so finally, and this was I was wrestling this before she actually, you know, brought me out of it. And then she gently touches my arm. And I kind of sit up and you get out of there. And you’re just like, whoa, and and I’m sitting there and you know, I’m kind of processing I’m trying to share what I saw as it just happened. And the intention of this one was to do a booster. So we went three and a half grams at the beginning. And then I have no idea on the timeframe. But like I think it was like two hours, somewhere around there. Afterwards, she was going to see if I wanted some more. And I’m sitting there and again, because I went to that new level. I’m like, this is cool. I feel really good. I feel accomplished. I felt like I hit some big milestones. I don’t know if I want to go any more like I’m really enjoying right now. Then she’s like, what, there’s no rush, just, you know, stay with the feeling. Stay with the vibe, keep keep kind of going. And I’m sitting there. And I’m so thinking just like, Oh man, I could you know, I really could go either way. I feel really good. And I’m sitting there and I’m sitting there and I’m trying not to think I’m trying to feel and ultimately it was just kind of, I don’t even know I went to the bathroom. I’m just I just kind of like let’s do it. And she just laughs and she’s like a mentor of mine always said if you’re unsure The answer is always yes. Like if it’s a no you know, it’s a no. And it was an interesting kind of relevation revelation and to not only what the next decision was in the choice, but then also choices then going forward just in life, right like some There’s definitely times where we wrestle with things that need the time. I have an understanding of sitting with it. I’m not saying you just rush and say yes. But But I started pondering more about that. It’s just like, maybe I’m just saying no to a lot of things. And I’m, and I’m decreasing my experience with certain things. And ultimately, it came down to, I was saying yes to distractions. I wasn’t saying yes to the deep work, if you want to call it that. I wasn’t saying yes to what actually needed to be done. And in my opinion, going into another journey with another round of medicine was the right thing that needed to be done. And, and so I’ve been I’ve been pondering and playing on that as well, too, is just like, what are we saying yes, to that we shouldn’t be, which is ultimately, you know, a no, it’s the opposite paradigm. If I’m saying, if I’m saying yes to something else, I’m saying no, to some to something else, right. And so for me, it was just like, if you’re unsure, it’s a yes. Like, if you’re, if you’re contemplating and it was in the context of school, there’s context, right? It was in the context of this is self improvement, right? She’s looking at me encouraging whatever path I want to go down. But the ultimately, I’ve seen such great benefit from what I’ve gone through, why wouldn’t I go again, right, I’ve seen so much positive benefit come out from this. This is just another layer and another level. And so we went right into it right away. So the booster. So obviously, there’s still a lot of the medicine working inside me. And a booster then kind of brings that up again, as opposed to me coming all the way back down. And, and so funny recounting the whole first part of this, the second part is becoming foggy. And when we kind of go back into it, right. And having said all that, the theme of not being grounded or anchored, came back again. And on this level, it was more about, you know, we’ve heard the term abundance and law of attraction and things like that. And I’ll be honest, I’ve never really felt that I don’t know what it means. People talk about it time and time, again, from a mindset perspective from, from so many different angles and levels. And I just never felt that I could do it. I was like, why am I not being able to track this? This comes into part two to have some of the guilt and shame that I’ve had from prior events, like, why would I be worthy of bringing things towards me if I feel guilty and ashamed of certain things. And there’s still that, that little bit of negative self talk, if you want to call it that meaning like, Oh, I’m not, I’m not good enough, for whatever reason, like I see other people doing other things. And they’re obviously better at doing that than me. So I must not be worthy of that greatness, because I just haven’t got there yet. But in reality, I just haven’t put the work in. Like, though, I don’t want to downplay what they’ve done, because they work hard to get to get there. And there’s always there’s got to be work to get to those next levels, like in doing this and in the medicine like it is. I just feel like I’m at this constant battle of myself. But it’s really cool to see what comes outside comes from the other side of putting the work in and having that wrestle with yourself. And this last one was very similar it was was a lot of distractions. And there’s, there’s a coach or practitioner, Joe Dispenza, who has a lot of work in this meditative space and healing space. And a lot of the videos I’ve seen him say before about meditation is he uses an analogy, like he actually just sounds like an animal or a dog, you just gotta tell yourself to sit, you’re gonna be all fidgety and your minds gonna start racing, they just tell yourself to sit. And then it’ll come up again, and you just sit and I swear, the whole last session was me just telling myself sit. And I’m sitting there, I’m trying to just take my breath and slow down, and then my mind would go somewhere else. And it’d be I don’t even know what it was think about all the distractions and I just say sit and sit there and I’m taking my breath and minds go somewhere else just say sit. And so I just kept coming back to me saying sit and who knows this could have gone on for five minutes could have gone on for three hours. But that’s what I kept doing. And I kept saying, and I kept coming back to just me sitting. And then I breathe and then the more I did this, the more I would sit and stay.


Anthony Gurule  19:29

I could feel myself interestingly enough as like, what they would refer to what people refer to as a magnet. Like I had a pole like there was literally this pole stuck in the earth, the ground the air, of everything. And with magnets, there’s polarity, so certain things were being you know, pushed away from it. Right to at the same size they repelled. And other things were being drawn in. And I could draw in more of that energy with how I Breathe and the deeper I would sit down the deeper out, breathe that fill it come in. And then the things that I didn’t want the opposition as I would breathe out, I could feel and see that which moving away. And then my mind would race or go somewhere else. And that in the magnet would go away, all those magnetic lines would start to dissipate. And I’d say sit and it would be hard to refined it because it was so powerful when I was in it, it was powerful. And then my mind would raise somewhere else just in a split second and almost be like it was wiped away. And I’d say sit, then it would take me a little bit, a couple of breaths to get back to where I was. And then interestingly enough, some negative thoughts would come up. And the vision would not go black, but turned darker. And that negative thought negative energy, whatever you want to call it would start to damp and everything and everything got started a little darker. And then. And then I had this thought of just like whoa, shit, this is opposite. Magnus oppose certain things like Let’s just flip the polarity. And I’ll just flip my poles like the polarity, right? And all that negative thought that just got pushed away as I sat there. And so it’s interesting, right? Because it comes back down to like choice. And that was one of the things that came up in our conversation before. And what Ashley is she’s she’s so brilliant, and she’s so good at what she does is she never tells you to do anything. It’s all maybe not even suggestions because suggestion sounds like not manipulative, but it’s kind of like, like, you should be doing this, right? It’s just questions of curiosity. And then she presents you with a choice, right? Like, what are your thoughts? Do you want to go back into the medicine? Do you want to do another round, right. And ultimately, as she had described to us, it’s all a choice, right? Your choice of being angry, happy, sad, mad, it’s all a choice. And there are going to be always things that fire you up and get you aggravated, if you will. And it’s your response or choice to that, which ultimately is the deciding factor of where everything goes. And so that again, that polarity was there, and it was anchored down. And I had that option of switching. And what was really cool though, is there was a time in which I could if you were to say like hit different wavelengths. So in period imagine air right, you have all the sky, certain currents of air or wind patterns, right, some are moving fast or some are moving slower, depending on the depth. And from that magnetic field that I had created in that pulling in and pulling out. I could then tap into different what sounded or seemed like frequency levels. But um, I hope this one’s kind of nice. I’m feeling this, I’m digging this and I’ve kind of like come up here. And I take those deep breaths in and I pull in more of that. And then it’s kind of like, alright, that’s kind of cool. Let me see what that one feels like. Or if something’s not jiving with me, I’m like, I’m going to come down out of that one, because that one wasn’t working with me right now. And I would just sit there and that they sit, no distractions, distractions come up, just come back and sit and breathe. And it just magnified that. So that’s the recount. That’s the recap the recount, I’ve had a lot to work through with that and see how it processes but the integration for this one’s pretty simple to me. I just need to sit more need to sit, let the distractions go. Breathe, be in that moment want nothing try to sit it’s been a wrestle in this these first few days already. Because it’s just so unfamiliar. Obviously, the medicine helps the focus the attention, that’s why a lot of people talk about the micro dosing and things like that, but there’s got to be a you beyond that, in my opinion. And so I did will be continuing to microdose to see where it fits like you know, every day is different. But there’s like today it was just on I did a run and that was my focus is just played a lot of the same music and stuff and trying to just stay focused, let the distractions come and go. And then after that, I just sat and just sat and just do my thing. So you know, they say it’s a learning process, you’re not going to just know what to do. And it’s an ongoing learning process. And I’m always gonna be able to do because there’s always distractions, there’s always shit that comes up. But I believe that the more I can sit and be with myself and understand that the stronger that magnet is going to be the stronger that that harbor is going to be that that will help my calm in the storm or whatever storm as opposed to me just getting super, you know, erratic and all over the place and just trying to constantly put out the fires and deal with all the shit coming in. It’s always going to be there and I’m just going to sit and take some breaths and figure out how to do You know, attract whichever pole is coming into me to bring in more of the energy in the sport that I might need. And for some of that stuff that I can just let go and just try to reverse that pole and shoot that shit out there, right? Some of that stuff’s going to be strong, and it’s gonna be bouncing back against me. And then there’ll be a wrestle, wrestle. But that is the integrative piece. I don’t know what that means for you, because I’ve listened to podcasts where people talk about this stuff, and they’re just like, what, sometimes it’s you gotta have experience it to know, but your experience is gonna be different than mine. But now I’m starting to see what everyone else was talking about. When it comes to a meditative process. Your meditative process is going to be different and unique for you. But it might be something worth to try is just treat yourself like Joe, Dr. Joe Dispenza says, like a dog, and just when you want to get up and wander, just sit, sit a little longer, you’ll get better at it. And then you’ll just slow down and breathe, and just sit. Thoughts will come in, try to let it go. Sit a little longer. You might imagine yourself as magnet, pulling things in or just flowing with the wind and seeing what comes or flowing in the ocean. I don’t know, whatever works for you. But I appreciate those of you that have been on this journey and watch this. There’s so much research resources out there about this. Now it’s growing. There’s different summit events and webinars and obviously a ton of people that are producing content out on YouTube and a couple of good documentaries in my mind that are on Netflix, fantastic fungi. And I think it’s just how to change your mind by Michael Pollan. But they’re, they’re super fascinating. They have a ton of information and resources. So if you’re, if you’re, if you’re feeling like you might be more more curious about this, I suggest maybe checking out some of those and seeing what can open up possibilities for you. So thanks for tuning




shoulder pain



Shoulder Pain: How to Find Relief

Your shoulder is the most unstable and moveable joint in your body. Its wide range of motion occurs due to four primary muscles and their tendons, which together are called the rotator cuff. If your shoulder becomes inflamed or an impingement happens, you may make the mistake of trying to avoid using your arm to help it heal. It may surprise you to learn that not moving can actually contribute to more pain or even lead to a frozen shoulder. Controlled movement is one of the best ways to heal.

Why it Matters:

The most common source of pain in the shoulder is the tendons. Your tendons attach the muscles of the shoulder to the bones. If a tendon becomes trapped, it can result in shoulder impingement. If a tendon becomes inflamed, you may hear it referred to as tendinitis or bursitis. And if a tendon becomes torn, you guessed it; you have a rotator cuff tear.

  • Shoulder Bursitis: If the sac of fluid that cushions your shoulder becomes swollen and painful due to repetitive motions, you may have bursitis.

  • Shoulder Impingement: If your tendons get pinched between or under the bones of your shoulder, it can lead to impingement. Lifting overhead repetitively can cause impingement, and it can result in swelling and pain.

  • Rotator Cuff Tear: Your rotator cuff can become damaged due to overuse, injury, or age. Tears usually cause pain when you try to lift things, and you may hear a popping sound as you move.

Your shoulder and spine work together. While it may seem like they are two completely different areas, it’s been discovered that postural abnormalities can play a significant role in your likelihood of developing shoulder pain. Maintaining a full range of motion in your shoulder and spinal joints of your neck and mid-back can help reduce your chances of dealing with shoulder pain. If you notice shoulder discomfort or restricted movement, contact us for a complete evaluation. We’ll work to create a movement-based plan to help you find long-term relief.

Your Hip vs. SI Joint: What’s the Difference?

It can be extremely confusing to figure out the difference between hip and SI (sacroiliac) joint pain. But being able to identify which one is the culprit is crucial when you are looking to find relief. Your SI joint is the connection between your tailbone (sacrum) and your pelvis. The SI joint is very fibrous and only moves a few millimeters. On the other hand, your hip is much less stable and allows your entire leg to move in every plane of motion.

Why it Matters:

While the hip and SI joints are very different in structure and function, they share similar pain patterns, making it difficult to tell one from the other. It’s common to have SI joint pain mimic low back pain. Bending backward usually aggravates SI joint pain due to the compression that happens in the joint as you move. Hip pain is more likely to occur when you walk or if you try to bring your knees to your chest.

  • Hip Pain: characterized by pain with walking, weight-bearing, and rotating the leg

  • SI Joint Pain: characterized by difficulties while standing, walking, climbing stairs, getting out of the car.

  • Low Back Pain: characterized by pain that radiates into the buttock or leg and may travel down to the foot

Suppose you’ve felt discomfort and aren’t exactly sure if it’s your hip, SI joint, or low back- it’s important to find a chiropractor who will provide a complete evaluation and treatment plan. The reason this is important is that our hips tend to become degenerative as we age, and if your doctor is only looking at a hip X-ray to determine a plan of care- you may find yourself getting treatment for a problem you don’t have. We take a holistic approach to our evaluations, and our movement assessments ensure that we can pinpoint your challenges so that you get the best care plan to live your highest quality of life.

Are You At Risk for Chronic Knee Pain?

Knees hurt? You’re not alone. Chronic knee pain is thought to affect up to 25% of adults and can significantly limit your mobility and quality of life. Your knee is a hinge-joint that primarily moves back and forth (flexion and extension) and allows some twisting or rotation. Every step you take places stress and strain on your knees, so it’s no surprise that trauma, misalignment, and degenerative changes can all take their toll.

Why it Matters:

While knee pain may not be entirely preventable, there are steps you can take to keep your knees as healthy as possible. At the top of the list is to watch your weight. For every pound you are overweight, your knee must absorb an extra 4 pounds of pressure when you walk, run or climb stairs. In addition, the cartilage in your knee is designed to last a lifetime if you take care of it. Here are a few additional ways to keep your knees healthy and strong.

Warm-Up Before Exercising: Stretching your quadriceps and hamstrings before and after you exercise is a smart way to reduce the chance of a flare-up of knee pain

Find Adequate Foot Support: Every step you take transfers force from the bottom of your foot to your knee. Therefore, your shoes should provide the support you need to keep your knees healthy for at least 10,000 steps per day.

Maintain a Full Range of Motion: Ensuring your low back and hips are moving freely is essential to overall knee health.

The joints of your body should have a balance of strength and flexibility through their full range of motion. Unfortunately, it’s not uncommon for people with back issues to find themselves struggling with knee pain after limping around for a few weeks. We encourage our patients to be proactive with their health. Use the strategies above to help reduce your chances of knee pain, and be sure to call our practice if you notice any pain or restricted motion.

Tennis Elbow? But I don’t even play tennis!

Tennis elbow isn’t just for athletes. Lateral epicondylitis (tennis elbow) is a painful condition that occurs when the tendons in your elbow are inflamed and overloaded due to repetitive motion. Because of the motion that occurs when swinging a racket, it’s commonly referred to as tennis elbow, but anyone who has a job that features repetitive arm motions may be at risk.

Why it Matters:

Tennis elbow can become a serious issue because of the pain and weakness that make it difficult to perform your daily tasks. Because it’s an injury caused by repetitive motions, and since many of these motions are essential to your job, finding ways to decrease the inflammation and improve biomechanics is critical. Three natural ways to help reduce the pain associated with tennis elbow include:

  • Rest: Giving your arm time to rest is important to stop the cascade of inflammation and pain Ice: Icing, a few times per hour, is a smart strategy to reduce pain and inflammation

  • Technique: Be mindful of how you are moving your arm, use proper ergonomics, and use a brace for a short time if necessary

Tennis elbow is usually not a condition that will go away on its own. However, we’ve found two key strategies for reducing the pain associated with tennis below. First is receiving a plan of care that includes at-home exercises to strengthen your supporting muscles. The second is receiving adjustments, when necessary, to improve the motion and movement of your elbow joints. If you or someone you know has struggled with tennis elbow, give us a call so that we can provide you with a plan to find relief.


Science Source:

Immediate Effects of Spinal Manipulation on Shoulder Motion Range and Pain in Individuals With Shoulder Pain: A Randomized Trial. J Chiropr Med 2019

Sacroiliac Joint Dysfunction. Spine-Health 2021
Chronic Knee Pain. Healthline. 2021
Tennis Elbow. Orthoinfo by the American Academy of Orthopedic Surgeons. 2021

creating healthy habits and resolutions

Healthy Habits and Resolutions

Healthy Habits and Resolutions

Setting Smart Health Goals

Have you ever felt like you were working hard but weren’t making any progress toward your goals? You’re not alone. Most people feel that way each year around their time. They set goals, take a few action steps but never seem to accomplish very much. Often the problem isn’t a lack of motivation- it’s just that you haven’t set smart goals. Smart health goals can help you clarify your thoughts, focus your efforts, use your time to your advantage, and increase your chances of not only achieving, but surpassing your expectations.

Why it Matters:

Living a healthy life requires more than just being free from pain. Setting health goals, stretching your comfort zone, and celebrating small wins are important parts of a fulfilling life. As you plan your New Year’s resolutions for a healthy year, plan smart goals. Smart health goals are an effective way to provide the clarity, focus, and motivation you need for success. By setting a completion date, you are more likely to reach your goals.

S – Specific- make your goals specific for more effective planning

M- Measurable- define how you are making progress

A- Attainable- make them reasonable to accomplish

R- Relevant- your goals should align with your values

T- Time-Based- set a date of completion

If you struggle to follow through on your New Year’s resolutions each year, try setting health smart goals. There is no better time than right now to begin setting goals to improve your health this year. Living a healthy life is a journey, so don’t forget to celebrate each step of your progress. Our practice is here to help guide you along the way. If you have a health challenge or an ache or pain that’s holding you back from reaching your goals- let us know- we’ll be happy to help!

How to Cultivate a Positive Mindset

Mindset is the #1 predictor of success. Often, the conversations that you have with yourself determine your growth (or lack thereof). Whether you believe you can or can’t do something, you’re probably right. Thinking that you can’t do something can become a self-fulfilling prophecy that prevents you from taking action and making the decisions you need to live your best life.

Why it Matters:

The good news is you can change your habits, beliefs and transform your thinking. When you do, you’ll be able to look at the world with a new perspective, which empowers you to become the person you know you can be. Take some time this week to think about the thought loops that play in your head. Be more conscientious about what you tell yourself. Each day, identify what thoughts you can switch to cultivate

a more positive mindset.

Positive thinking can help with managing stress and improve your health

A positive outlook can decrease your likelihood of a heart attack or cardiovascular event by over 30%

Negative emotions may weaken your immune response

Cultivating a positive mindset isn’t just a woo-woo, granola way to approach life. A positive mindset has been shown to improve your overall health and well-being. New research on the mind-body connection has proven that our mental health impacts much of our physical health.

Moving Your Way to Better Health

You’ve heard it before, but regular exercise is good for your physical and mental health. Daily exercise can help you lose weight, lower your risk of future health challenges, reduce your stress, and improve your mental outlook. But, if you’re like many people, over 80% to be exact- you aren’t getting enough exercise each week.

Why it Matters:

As a chiropractor, we focus on three types of movement- segmental (your body’s individual joints), regional (your neck, low back, leg, etc.), and whole body. All three types of movement are essential for you to stay well. Full body movement is general exercise such as running or walking. Regional movement may be the stretches and smaller exercises you perform daily. Segmental motion is what we focus on here as chiropractors. To generate the benefits of regular exercise, your body needs all three types of movement.

Whole Body: daily exercise can improve your mood, sleep and lower your risk of chronic disease

Regional: dynamic stretching can improve your range of motion, biomechanics, and energy levels

Segmental: adjustments can positively influence the function of your nervous system, decrease aches and pains, and relax your muscles

Millions of people make New Year’s resolutions to get more active each year. And each year, they seem to come up short. But this year, you have the tools and resources to succeed. By setting smart health goals and cultivating a positive mindset, you can begin moving your body towards better health this year. If you notice yourself struggling to stay on track, or sidelined by chronic aches and pains, let us know. We’re here to help you get active, stay healthy, and reach your goals.

Increasing Your Energy

Have you found yourself tired and drained at the end of each day? It may be easy to grab a second (or tenth) coffee or energy drink, but boosting your energy level doesn’t mean you need to rely on caffeine’s short term effects. Short term bursts of energy can often lead to a crash. Creating smart, healthy habits each day can increase your energy level, mental focus, and endurance.

Why it Matters:

Walking through a store, you’ll notice dozens of products that are designed to increase your energy level. Many of these synthetic stimulants aren’t very healthy, and some can even become addictive. Instead of a daily quick fix, it’s better to consider the effect that stress, exercise, and diet can have on your energy levels.

Stress: being stressed out consumed a ton of energy. Discovering ways to decrease your mental stress with meditation or physical stress with chiropractic care can help increase your energy levels

Exercise- daily exercise will help you sleep better, elevate your mood, and circulate more oxygen in your body

Diet: eating foods with a low glycemic index (where sugar is absorbed slowly) can help you avoid a crash after eating and keep you more energized throughout the day

A lack of energy is often a symptom of a more significant issue. Too much stress, less than ideal food choices, and a lack of exercise are major factors on your energy level. Developing an awareness of your daily habits and making small changes can result in big changes. Try to avoid using caffeine as a crutch and make positive lifestyle choices instead. If you’re struggling or would like specific natural supplement recommendations, let us know, and we’ll be glad to help.


Science Source:

MindTools. Smart Goals: how to make your goals achievable.

Mayo Clinic. Positive thinking: Stop negative self-talk to reduce stress. 2020

Johns Hopkins Medicine. The Power of Positive Thinking

Cleveland Clinic. 80% of American Don’t Get Enough Exercise. 2018

The use of spinal manipulation to treat an acute on field athletic injury. The Journal of the Canadian Chiropractic Association. 2016

Harvard Health Publishing. 9 tips to boost your energy — naturally


What Causes Inflammation?

What Causes Inflammation?

Chronic inflammation is one of the most significant health issues many of us will face today. It’s been linked to everything from chronic pain to a wide range of other mild and serious medical conditions.

It’s important not to mistake acute inflammation for chronic inflammation.

Acute inflammation describes your body’s natural defense mechanism against injuries or toxins. When your immune system is constantly stressed, it can then lead to chronic inflammation which in turn can lead to other conditions.


Why it Matters:

In 2014, it was estimated that over 50% of people had at least one chronic condition, and 40% had more than one.

Chronic inflammatory diseases can include respiratory and heart disorders as well as diabetes.

The majority of these disorders are linked directly to our lifestyle choices. Each day you have the option to either increase or decrease your state of inflammation.

Here are some fundamental ways to start taking your life back from chronic inflammation:

  1. Eat right. Fruits and vegetables are high in natural antioxidants and may protect the body against inflammation.

  2. Get enough rest. Maintaining a regular sleep schedule can reduce your physical and emotional stress levels, which has been linked to a lower risk of chronic inflammation.

  3. Stay active. Exercise can lower the amount of pro-inflammatory chemicals in your body and benefit your cardiovascular and mental health.


Reducing your risk of chronic disease and inflammation begins with the choices you make each and every day, and we’re here to help you make the best decisions to help you live a full, active, and healthy life.

If you believe you’re not eating, sleeping, or moving as well as you would like, be sure you have an appointment scheduled with us. Together, we’ll analyze your habits and create a plan to get you and your well-being back on track.

Most Chronic Diseases are Linked to Inflammation

One of the most important health discoveries of the past 20 years has been that the immune system and inflammatory process are involved in nearly every mental and physical health problem we encounter today.

It’s safe to say that chronic inflammation is a leading cause of chronic disease.

Why it Matters:

Chronic inflammation is a condition that can affect your immune system and can influence all of your organs, tissues, and cells.

Unlike the normal inflammatory response that happens after an injury and goes away within a few days, chronic inflammation is an abnormal response that can last years.

Here are just a few of the ways chronic inflammation can affect your body.

  1. Chronic inflammation can cause your immune system to function sub-optimally.

  2. Fatigue, increased blood pressure, insulin resistance, and poor appetite have also been linked to chronic inflammation.

  3. Heart disease and other neurodegenerative disorders have been linked to long-term chronic inflammation.


It’s true. It’s impossible to prevent chronic disease completely, but you have the power to reduce your risk every day.

Taking action steps like eating right and exercising each day have been shown to dramatically decrease chronic inflammation and your likelihood of developing a chronic disease.

Know we’re here to help you live an active and fulfilling life. We understand that it’s hard to get enough exercise each day when you’re in pain. We hope you’ll take a moment to schedule a movement assessment with us so we can create a plan to help you start moving and feeling better..

Let’s take the first step towards reducing your risk of chronic disease together!

How Inflammation Affects Your Body

Inflammation is like a check engine light for your body. It tells you that something isn’t quite right, and you should pay attention.

The first step in discovering the cause of the problem is determining whether you have acute or chronic inflammation.

Acute inflammation is short-term and plays a critical role in healing and injury repair. Chronic inflammation on the other hand describes a condition where your immune system continues to produce white blood cells and chemicals even after the injury is gone.

Why it Matters:

The combination of chronic inflammation and an excess of white blood cells can cause some problems for your immune system. In some cases, your immune system may even begin to target healthy cells and structures.

If sustained over a long period of time, you may experience changes in your cells, tissues, and organs that can increase the likelihood of disease.

Of course, one of the most significant challenges is that chronic inflammation can be invisible unless you know where to look.

Here are a few of the most common signs of chronic inflammation.

  1. Insulin resistance. Insulin helps control the sugar level in your blood, and inflammation could affect how well your insulin works.

  2. Muscle weakness. Chronic inflammation can cause your immune system to mistakenly attack and inflame your muscles, which could make you weaker.

  3. Fatigue. Fatigue is a sign of long-term inflammation and common in inflammatory diseases like fibromyalgia, multiple sclerosis, lupus, and rheumatoid arthritis


If you’ve been living with muscle weakness, fatigue, or other nagging pains, you may also be living with chronic inflammation.

It’s often your daily habits that contribute to this state of chronic inflammation.

Know that our team specializes in helping you create a healthy lifestyle through daily habits that combat chronic inflammation.

We invite you to take the first step towards better health by scheduling your next visit with us today so we can work together to help you feel and function at your best.

How to Reduce Pain and Inflammation Naturally

While the inflammatory process is extremely complex, the solutions aren’t. Reducing pain and inflammation naturally is simple with the right strategy.

Maintaining a healthy weight, eating a balanced diet, getting enough sleep, and exercising regularly are all ways that have been shown to effectively reduce pain and inflammation naturally.

Why it Matters:

Your diet and daily exercise routine play a huge role in managing chronic inflammation because each influences your weight and sleep patterns.

Foods high in antioxidants (like berries, turmeric, green vegetables) can lower your overall inflammation and provide you with more energy. Daily exercise can help protect you against conditions such as heart disease and obesity, which have both been linked to chronic inflammation.

Did you know…

  1. Antioxidants known as polyphenols can lower inflammation.

  2. Even 20 minutes of daily exercise can have an anti-inflammatory effect.

  3. Proper sleep patterns encourage recovery and can lower stress and inflammation levels.


Reducing pain and inflammation naturally starts with your ability to move your body and exercise daily.

If you notice an injury or pain is slowing you down, take a moment to schedule an appointment with us today.

Our expert team will work with you side by side to help you move better, and once you start moving better, everything else becomes easier!

Give us a call. Let’s make chronic inflammation a thing of the past.

Science Source(s):

Chronic Inflammation in the Etiology of Disease Across the Life Span. Nature Med. 2019.

Chronic Inflammation. StatPearls. 2021.
Signs of Chronic Inflammation You May Not Expect. WebMD. 2019.

Understanding Acute and Chronic Inflammation.

Harvard Health Publishing. 2020. Understanding Acute and Chronic Inflammation. Harvard Health Publishing. 2020.

Building Health & Fitness In Your Life

Building Health & Fitness in your Life | EP 86

Live LOUD Life Podcast
Lafayette Colorado

Episode 86

Building Health & Fitness in Your Life

With Kendra Sato

Episode Highlights 

[0:09] Kendra’s Introduction.

[1:26] What was your early introduction to athletic training?

[5:50] Gen Pop is one of the more challenging populations to work with from a mobility standpoint.

[11:05] Working out during a pandemic.

[16:14] How do you know if you’re feeling well?

[20:30] The difference between being depleted vs. being lazy.

[24:41] The importance of having a “why” in your life.

[28:00] Why is this important?

[32:12] What’s most exciting to you?

About Dr. Antonio Gurule

Nutrition Building Blocks Broken Down


  • Father
  • Doctor of Chiropractic
  • Owner of Live LOUD
  • Personal Trainer & Health Coach

Anthony Gurule 0:09
Alright guys, welcome back to the lip out life Podcast. Today. Kendra Sato is joining us from sunny California. They still caught selling in California, right?

Kendra Sato 0:19
They do. And it’s been raining for two days actually Sunny.

Anthony Gurule 0:22
There you go. There you go, which is so funny because Colorado technically, I think it I don’t know if this is just a rumor, but it has the most sunny days out of the year, then I think most states, even the Sunshine State, Florida, which is nice and sunny today here as well. So welcome. Say hello to everyone tell everyone who you are, what you’re doing so on and so forth. Well,

Kendra Sato 0:41
first of all, thank you for having me. I was really excited when you invited me to be on your podcast. It’s been a long time since I’ve done a podcast and I haven’t been very many. So super fun to be here. And I’ve been a fan of your work for. I can’t remember how long it was I’ve been following you. But you put out really great content. So you should. Yeah, um, so about me been a trainer for 10 years and more on the functional fitness side. So I got really lucky when I got into this world. And I started to come up under, you know, a really incredible athletic trainer at a local school here in the area. But then he introduced me to Mike Boyles the world for a better world and never really had to learn from anybody that I later found out wasn’t as incredible as I thought they were so only got to learn from the best. And so here we are, that’s awesome.

Anthony Gurule 1:25
And then so your early introduction was to athletic training.

Kendra Sato 1:29
Initially, I thought I wanted to do maybe athletic training, because I grew up in sports. So I thought I wanted to stay as close to on the field as possible. So I took a I did an internship for the I did Sports Med and then I did human nutrition stuff. And it just didn’t work out like it was a little bit too reactive for me. Yeah. So

Anthony Gurule 1:48
yeah, definitely as I did, at CEU at CU here, I did my last year, I was a student athletic trainer. So I wasn’t nearly as involved as the, I mean, I say this with grace, it was more or less at times a glorified waterboy to a certain extent, but we got a lot of hands on training, right. But some of it, you know, we weren’t as reactive as like injuries happening. But the speed of like, you know, we had to get football team out for practice, and you had to tape a bunch of angles, and then you had to do a hip spike, and then you had to do this. And while that was fun at a certain degree, it wasn’t my it wasn’t my pace at all, either. I think it’s

Kendra Sato 2:22
it’s super fun. I loved being like on the ground floor with the athlete, and especially different ones, but kind of reactive in the sense that you’re reacting to injuries, you’re reacting to issues. And I just same thing with physical therapy like that just was potentially a path and like this, isn’t it for me, I need more involvement on the forefront and less cleaning up a mess afterwards, you’re putting the pieces back together as much.

Anthony Gurule 2:44
Yeah, and I love that. So that kind of segues into the topic that we were chatting about beforehand is kind of you know, what I had asked like, what do you feel people think that you do well, and or what you feel you do well, and or that you enjoy. So a proactive approach. And as we were stating, it’s like how do we integrate, I might be paraphrasing the kind of the terms that we had used, but integrate this quote unquote philosophy model into every day life for for anyone, so I’ll let you kind of, you know, take take it forward and like what, what are you doing from a proactive sense with your clients with your community with your platform? That’s

Kendra Sato 3:19
a loaded question. We have 30 minutes. Yeah,

Anthony Gurule 3:23
I mean, it can be as early as possible, but more so it’s just like, Hey, I like like, I’ll start for example, like, I Live loud. It’s like our goal is to help guide you through adventurous life you’re meant for now we are chiropractors in rehab providers. So we’re also doing pain management. But as you know, through everyone, like I’ve taken as many perform better things as you can, our focus is proactive to like anyone who’s coming in with is realistically unless you just injured yourself from a sport setting more appropriate, but from who we see, most people didn’t just injure themselves, but there was a proactive component that wasn’t addressed with right. And that’s Yeah, absolutely. That’s the key to the puzzle. Yeah,

Kendra Sato 4:01
I think so my approach is very inclusive in a lifestyle so I work with a lot more general population athletes than I do competitive collegiate or professional athletes. And I actually prefer it that way. I do love any athletes we have a lot in common as far as like mindset and realities and all that kind of thing and identities but I feel like you make more of an impact with you know, quote unquote Gen pop athlete and you know, when I got into fitness, I didn’t really like it very much in a sense that I was always very active, but it nothing called me as far as many hours in the gym. Like that was the last thing I wanted to do. So how I actually got into training I could hardly explain but I stuck with it because I started to understand very quickly that you don’t just exist in the gym to people and you’re not just there to make them sweat or make up or make your very you know, rarely do those things happen. Maybe not the sweat but the other two and it was kind of more of like wow, I exist in this world do help people have better lives and it has been this is really just the catalyst for that. You know, so it’s not you have to be a fit person all the time. It’s not you have to love fitness or fall in love with it at the activity that is more of my approach. So you know if being in the gym is only a tiny little supplement, that’s perfect. If you are getting outside playing with your animals, your children, your friends going on adventures doing, you’re helping people move because you are the one that has the truck, like that kind of stuff. Yeah, that all counts, that’s activity that’s a fit, active lifestyle. And I think it usually catches my clients off guard, when they hear that kind of thing. And they hear that I didn’t really have much of a passion for fitness or being in the gym type fitness. You know, so I like to level with people. And I like to figure out like, you know, from their perspective, what is this going to do for them? Are they actually here? How do we weave it into your life instead of I’m trying to shove it down your throat and make it you know, a big huge part of your life? Like, let’s see how it can kind of coexist with you in a little bit more of a welcoming and sustainable way.

Anthony Gurule 5:50
Yeah, that’s such a good point. I mean, and I want to percent agree with you on that we see we see Gen pop. And to be honest, I think it’s one of the more challenging population to work with, just from a mobility standpoint is in and I say, older, because everyone I’m saying is older than me in this category, although I’m closer to getting there, like my our parents age, right? Is because there’s so much impact because they they were thinking like I live life, and I forgot to integrate this into my life. And all of a sudden, like, things just started going downhill. And it’s never too late. But they’re such a fun population to work with a because they see the value of it. But they’re kind of like remembering, I’m like, Oh my gosh, this is what my life was like, and I forgot about it. And it’s just that small integration into it doesn’t have to be a lot.

Kendra Sato 6:35
And I think a lot of people are still stuck on I have to do a lot. It has to be intense, it has to be, you know, really tough and very kind of crazy, I guess for lack of a better term. And that’s very intimidating to step into and deterring for most of us, myself included, you know, so very early on, I was lucky enough to not have a background of being very passionate about fitness, and just be an active moving person. And seeing how it kind of kind of takes the limits off of a lifestyle. And that enables people to kind of get more off the sidelines and into the game, whatever their game is. It’s more impactful, and it’s more sustainable, and it matters more to them. Because, you know, good coaches understand has nothing to do with that’s not our show. We’re, you know, behind the curtains and somebody’s like trying to make it better.

Anthony Gurule 7:21
Yeah, no, that’s so I mean, I think I think was good too. And I don’t know, if you kind of have a similar conversation with people is like, I always use the term context, right? Like everything we do in here, it has to have some sort of context into everyday life. Otherwise, it doesn’t, it doesn’t mean as much for some it might mean more. But if there’s no context output in from a, which I know, kind of similar conversations, you know, people like Capobianco and Dr. Cody and things like that, right, as we allow the same conversation is, when we’re trying to implement a new a new movement, a new feeling a new stabilization structure, it’s like okay, well, when you’re doing hiking, moving a friend, whatever that is, you know, implement this and see how see how it goes. And then and then all of a sudden, your neurons start just putting those pieces together, and it has so much greater impact. Absolutely. What are some of the bias? I mean, I’m biased towards a few tools, what are some of the tools that you find is, as far as you know, lower? Now, I want to say this, maybe that’s an outright term, but lower barrier of entry, but making that barrier of entry into fitness and integration, what are some of the tools and methods, like for me, it’s kettlebells, right? That you like using that you have found to be really helpful for this quote, unquote, Gen population, and in the feeling in the in the problems that they’re having of wanting to do these things.

Kendra Sato 8:34
I’m a huge fan of kettlebells, as well, for so many reasons, I tend towards the more universal tools, you know, barbells are great. I’m also a huge fan of dumbbells. You know, I don’t shy away from weights, it doesn’t matter the age or demographic demographic that I’m working with, everyone I work with is going to work with weights in some capacity. And I do find that while initially very intimidating, when I bring out a big kettlebell or bring out some dumbbells or you know, anything like that, it’s really cool to see a very quick evolution for most people when they see this big huge weight, or what they think is a big huge weight. And their immediate thought is, I don’t know, she might be shooting for the stars here. And once they figure out how their body can handle it, you know, with the right form and the right foundation in place, it’s really incredible. So I really like using weights as much as possible, to kind of empower people as quickly as I can. Because the more confident you are, the more you’re going to be willing to kind of push the envelope a little bit. And then be more, you know, empowered to take on other stuff and be a little bit more open to what else can I do versus I don’t think,

Anthony Gurule 9:42
yeah, that’s a good point. I mean, we just using the term like, hey, let’s just try, right? Yeah. If it doesn’t work out, it doesn’t work out. And then we know what we need to do, right? But if you just try with those foundations in place, it’s pretty cool to see people light up and they’re like, Oh, I did not think I could do that. Yeah,

Kendra Sato 10:00
Ah, that’s really the best part. And you know, to kind of backtrack a little bit like I never put a weight in someone’s hand, unless I know that they have the range. And they have the foundation of strength and understanding of have enough movement for whatever it is that I’m asking them to do. So I set them up for success, for sure. I definitely hedge my bets. But um, you know, I don’t really bore them with all these details. Like when I’m asking them to do a stretch on the foam roller when we’re starting to begin, I’m looking at do they have shoulder mobility? Does it go straight into their back? Do they, you know, have all these prerequisites? And then once I know they do, I don’t have to tell them that I can just show them. So, you know, it’s a lot. It’s some people come in, and they really want to understand everything that we do and why and I love that. Yeah. But if you’re reading the room, some of the people are not super into it. And they don’t need to know what they’re qualifying for. They don’t need to know what they’re, at the moment like not necessarily appropriate for. So I kind of figured out their foundational attributes. First, I build them up, and I never set them up for failure. But then, you know, they don’t need to know everything along the way, for the most part. And so when they find out what they’re really capable of, it’s pretty incredible.

Anthony Gurule 11:05
Yeah, that’s why a partially like, well, certain kettlebells, like I have, most of mine are rep and I’m looking at it right now is that’s kind of a small kettlebells you can’t always see the weight on it. So sometimes, you don’t even tell them. It’s just like, hey, I know you were able to do this last one, right? And I’m just gonna, hey, we’re just gonna go up one in there. Sometimes I’ll ask like, well, we’ll have a choice. I’m like, doesn’t matter. I’m like, Just do the things that we taught you learn and, and see how it goes. And then oftentimes, that’s when the big they’re like, oh, my gosh, that was way more than I thought it was. But then it’s also cool, because it creates so much confidence. And like, I felt like it was 30 pounds. But yet I did 60 pounds. Like that’s a big discrepancy that they had no idea of their ultimate potential.

Kendra Sato 11:46
Yeah, it really works your advantage to being in the US and most people don’t use kilos of a belt. It’s, like 24 kilo, they’re thinking automatically 24 pounds. Yeah. And then they get after it. You’re like, Oh, that was actually 53. And like, wait, what?

Anthony Gurule 12:03
I think one of the things too, when someone you know, is either looking for a trainer, or they’re trying to find someone who can help integrate this into their life, as they see people and there’s like, oh, well, you’ve been doing this for 10 years, like, I’m not going to be able to do these things. So can you break down a little bit of like, what your training looks like, and in in now, but also like over the years that got you here, because I already shared some nice people with I will say having some kids minds kind of going this way to a certain degree. What is yours look like? What’s been able to give you the strength, the capabilities, dare I say you know, what someone is consider interested in aesthetic appearance of tone and muscle, what do you do for working out.

Kendra Sato 12:50
Um, so it’s had this really incredible evolution, because for the longest time, I did not work out work was working out, I would just set up weights, I would break down weights, and then I would go play outside of did not like being in the gym any more than I had to be. So I literally did not do any formal workouts for years. It just didn’t hold my interest. I wanted to learn movements, I wanted to play with them. And then that was kind of it. And then actually, through the pandemic, so my fiancee is the lead at a facility nearby. And I could go in but only when there were no clients in there at all. So I’d have to go on at five o’clock in the morning and have to be done by six. Luckily, during a pandemic, without kids and animals, that’s a pretty easy thing to do. When you have responsibilities, you can’t go to work and everything else is online. So that was really the first time I’d ever been very consistent with working out on my own. And then I started to realize I really like if I’m by myself or with a friend or something, I really like to do strength training. So bigger, heavier weights, slower movements, a lot more breaks, not necessarily just sitting on my ass, just you know, if I’m doing deadlifts, then I’m gonna supplement it with something else like a mobility drill, or, you know, a press or something that’s slightly unrelated to the muscle group that I’m using. So I’m not wasting time, but I’m also not just hammering myself away. Yeah. And then I realized that I kind of hate doing cardio by myself. And it’s just, it’s the worst mind game I can possibly play. So, you know, I’ll go to kind of more hit or high intensity classes that do a little bit of like lightweight strength, mostly, you know, metabolic training type stuff, because misery loves company, and I just don’t want to be alone. And if I have a little bit of competition with myself, or we have our heart rate monitors on or I have a friend who’s pushing me, I’ll do a much better job than if I were by myself and I’d probably last maybe 10 or 15 minutes. Yeah. Yeah, that’s kind of the split now is during training and then I do a little bit of like the classes and stuff to just get myself through.

Anthony Gurule 14:55
So what are you doing? Do you have like a set amount of like I do three days a car Do three days or two days of strength, two days of hit or does it vary on the week?

Kendra Sato 15:06
It varies a lot. One of my jobs is pretty sporadic. So sometimes they do have to travel last minute, sometimes they just don’t have, you know, the energy that can be extended on workouts, and it kind of throws things off. So I don’t do well with structure and organization, but I don’t like rigidity, especially in the realm of working out. So it tends to work out that it’s maybe two days of strength training, three to four days in the classes, metabolic training, cardio conditioning, whatever you want to call it. And then I try to get my bet outside once a week, if not more, at least for a walk or a hike or something. Bike Ride, what have you. So it’s really just how I’m feeling. And I really base it also off of like, do I feel like I can take this on and do a good job? If not, I’ll find an alternative. Yeah. And what I mean by that is like, did I sleep? Well? Am I eating? Well? Did I actually remember to drink water? It’s not an easy thing for me to do. You know, do I feel like I can tackle this? And I’ll come out better on the other side? Or do I feel like I’ll be destroyed on the other side? And that kind of dictates my answers as well?

Anthony Gurule 16:14
Yeah. And that’s such a, I think that in terms of the integration to the Gen pop ideas, there’s so many elements, right? You’re you travel from time to time for work, me as a parent, other people as whatever that role is. And the term that we’re referring to is some sort of ready state preparation, right. And it’s integrated by a lot of great personal trainers and coaches and programs there. But that’s something we always try to integrate and tell people is like, hey, how do you know you’re actually feeling well? And I think this is where and I don’t know if you use it, because I think you have an Apple Watch. From what I’ve seen, right? Is it Apple Watch, or Garmin Garmin, right? So I was for a while looking at heart rate variability and stuff to try to see that. But it’s, it’s it’s intimidating, even for someone who me who knows a lot of that stuff. I’m just like, man, it’s a lot to track that stuff. But also then just trying to tune in. So this is where everyone else is just like trying to tune in. Yeah, what was your sleep last night, right? Like, our family is going through a cold, like kids are getting up all these things, I’m not sleeping as well. And so what I had planned today is not nearly what I had intended to be just based on that preparation. And too many people just go in and think and it’s just like, Well, I still gotta get I still gotta check the box, I still got to push myself regardless. And slowly, they just start beating themselves up. How do you? How do you respond to people in that way to help them better understand the physiology and everything that’s actually happening.

Kendra Sato 17:46
So it’s different if I have the control versus if I’m advising if I have the control is in someone’s under my care, as a client. And my number one job before anything else in the world is to keep that person safe. So if I know they’re running on empty, and they’re here to because they either mentally have to check the box, mostly have to check the box, want the time away from whatever it is the live server with them will adjust accordingly. So I may still have them do some strength work, but they’re not going to be allowed to do anything more high intensity, they’re going to be able to do a couple of heavy lifts, they’re going to walk around, we’re going to relax, we’re going to chat, we’re going to do whatever it is that they need to do. And it’s going to be really dependent on their capacity. You can also be very quiet. I have two former clients that just love talking about the day we had a yoga session, not a yoga instructor, but they came in so destroyed, and so over it that the best they could possibly do is be there that day. Yeah. And they luckily it was the end of the day, last session, it was just them and myself, we turn the lights down. And I literally just to I turned on my best version of a yoga voice, and we stretched and rolled for an hour. Yeah. When it comes to advising somebody, it’s I kind of, it seems like the what i The advice that I give them is not really things that they’ve ever heard before, because I get a lot of surprise, usually when I advise stuff and it’s, you get to cheat or do whatever you want, when you go to where it is that you’re gone. So a lot of people who ask or when we talked about this, they’re going to, you know, an orange theory, a local facility, or joining classes, they’re they’re doing this stuff in a bigger setting where they don’t have one on one attention. And then the message is kind of like if it means that much to you to get your booty through the door, and to go to the class and finish it. Then everything else is you know, play your own game. So the coaches are going to maybe recommend me weights, maybe not. They’re going to teach you how to do the exercises. They’re going to time you through whatever it is that’s on the menu for that day. And then you get to cheat your way through it. If it says 15 reps and you can only do 10 Just do 10 Yeah, and no, you know, like the only person it’s affecting is you but you’re actually doing more for yourself doing 10 Good ones, and you’re doing 15 shitty ones. You know, and it’s what’s prescribed by your coach is not prescribed for you specifically. So, cut corners really want to cut corners and just honor where your energy is. And if you start feeling better, you can push a little harder, but if not, dial it back a little bit. And then at least you got it done. At least you started and finished. But you didn’t have to destroy yourself to do it.

Anthony Gurule 20:30
Yeah, and I think what’s so interesting is because we live in, and we live in a hustle culture, right? And I’m super subject to it, right? It’s hustle more and more and more from this for that. And that’s still and this is, I think, honestly, so the hardest because I still struggle with it, right? It’s like, was my body really tired? Or am I just kind of, you know, not wanting to do it today, right? So you know, then just, hey, strap up, let’s go. But you have to enact in only comes I think the biggest thing is it comes with experience, right? So if you’re a novice, this conversation is applicable, but not as much because you’re still in this growth phase, right? Whereas someone who’s in the middle, where you have a you have some reps under your belt, and you’re trying to figure out what am I just lazy? Or am I tired? Because there is a time where you do need to buckle up and strap up? Because we did we did don’t do anything, you’re still checking the box. But that’s it. That’s a hard thing. And again, like because you’re gonna always get the questions like, Well, what about this? What about this complaint, what is all day, you just got to get more reps in, you just got to get more reps in and then you’re gonna know, oh, I actually am tired, broken down, whatever that is. It’s not me just being lazy. I’m like, legit, physiologically depleted. Versus there are times where it’s just like, No, you’re you need to Let’s go Come on. Right. And that’s, I think that’s definitely a hard a hard balance for for anybody, but especially the newer to medium experienced individuals.

Kendra Sato 21:57
It is, but I really liked the word you use just now. And it was depleted. Like anybody whether novice, you know, in the fitness world or complete expert, like we all know that feeling of depletion, that feeling of just like I physically just, it feels like I don’t have anything to draw from and there’s a huge difference between that feeling of being depleted and empty, versus lazy and tired. And, you know, I think it’s, a lot of it is the coach’s duty to explain that those are, those are cues for your, from your internal self to listen to, like, do you feel like you just if I’m asking you to push harder, you really just can’t do anything, you’re already scraping the bottom of the barrel? Or do you feel like if I asked you to push harder and was there with you, you’d be able to dig deep and go for it. And I think that’s the difference between, you know, whether novice or not like if you feel like there’s something there and you know, in your self talk, like, you know, there’s something there or you know, that there’s nothing there. I think that’s a really important distinct distinction to make between the two.

Anthony Gurule 23:00
And again, there are wearable devices, watches, heart rate monitors and things which can help because then some people are just analytical, and they need that kind of like, oh, yeah, I have an elevated heart rate or I know Pavel has, I think it’s a breath hold, you do like a couple you have like one or two inhale exhales and then it’s a breath hold, I can’t remember because I don’t utilize it where the shorter your breath hold time indicates that physiologically you’re depleted. But there are resources out there if people want those specifics. And I think what’s so cool is about all that is like I came across this and I cannot remember who the guy was, I was trying to find it. But it was on a quick just, you know, scroll of a reel, but there’s individual talking about priorities, right? And he used his five by five model, right? The five top five priorities in my life like health, faith, fitness, you know, whatever that is business, and then each one of those have a subset of priorities in order to make that top priority. worthwhile. So in the fitness realm, I’ve been trying to go through this myself, like, realistically, and these are supposed to be actionable, actionable items, right? So when you looking at health, it’s like, like you said, like, I’m trying to get in today’s week of strength training, three to four days of cardio outside a day waters of focus, right? So when you break down this integration into life, it’s not a lack of time, it’s a lack of priority and understanding based on an individual’s goals. Right. But for more for most people, when they’re struggling to get it into their life, I was like, Hey, let’s prioritize, check in a few boxes, right? So when you’re talking about being depleted, I was like, just go check the box, like, get your ass there. It doesn’t matter if you are x, y, do it as best as you will. It’s just like, just go check the box. Don’t kill yourself, and then tell me how you feel the next day. More times than not they’re like so much better. Whereas focus of like checking every single possible thing that I can every single day because that’s a recipe for thinking fast.

Kendra Sato 24:51
Yeah, absolutely. And I think that people need to be able to it seems like there’s this weird expectation that There’s a certain duration and intensity to workouts for them to count. You know, if I moved for 10 minutes a day, and I had a really work heavy day where I was just kind of stuck in front of a computer for most of the time, and I did that 10 minutes of intentional movement, or just went outside for a little bit and just walked up and down my street, and that was it, that counts, that’s checking the box, that’s really, really awesome stuff and getting vitamin D and getting fresh air and moving my hips. Like, there’s so much that goes into that. But it’s not really celebrated in the current landscape. And I would like to see more of that. Also, like if I just, you know, if I did make it to class, and I knew that it wasn’t going to be a great day, and I made it through as much as I could. And I did realize halfway through like, oh, I can’t really push it, I have nothing else to give. And I just kind of sat on the bike for a little bit, or I’m an adult, I can leave whenever I want. I just do what I, you know, everything I possibly could and I decided like, Hey, this is it. I got nothing left and I proud of myself for coming. I gave it my all I’m done. I can go, yeah, it’s not gonna ruin anyone’s day. I’m not, you know, needing permission from anybody other than myself. I can just excuse myself, and I’m done for the day. And that’s good.

Anthony Gurule 26:19
Well, and that’s such a big thing, too, right? You’re in this for you. You’re not in it for anybody. Yeah. You don’t know, the coaches or anybody anything. Right? So as we’re wrapping up, what are because obviously, some of these people are listening, they’re not gonna be able to work with you one on one, whatever that CCAP pastor situation might be, or they’re interested in finding somebody, when you’re talking with someone who’s on the cusp, and really interested of this integration model of how do I fit it into my life? What are either some of the questions or ideas you prompt someone to think about just to help them kind of, you know, find that path or direction? So like, for instance, I might be like, well, what are some of the things you actually enjoy doing? Have you ever used dumbbells you know, about dumbbells you know about this? Or could it be like, hey, I want you to start thinking about, it’s hard to set goals when you don’t really know how to integrate it, right? So is there any kind of prompt people to think about or maybe process through in order to find either the gym, or the facility or the coach to work with?

Kendra Sato 27:19
There’s a couple of different things I would say, when I’m working with someone, and, you know, especially right now it’s December, we’re moving into holidays, Soon thereafter, we’re going to be moving into everybody’s resolution of losing 15 pounds, right? That’s probably going to die by February 1. Because people don’t really get the opportunity to think very much about their why their deep seated, why and I call it more of an anchor than a why. So what I mean by that is, when you make a resolution, that’s something along the lines of I want to lose 15 pounds this year, because I want to look better. Well, that’s not really the anchor, usually, you have to ask the same question or that ask the question, What’s your why? Or why are you here? Why is this important? And then you ask why five more times past that. And this is something that precision Nutrition has taught me. And once you keep digging, digging, digging, then you find out like, Oh, I feel like when I’m lighter and leaner, I stand taller, I walk through rooms with more confidence, I feel better in life, I feel better at work, I feel better. You know all these things. That’s more of a deep seated why. So that would be the first step. And that doesn’t mean that that translates directly to weight training, it doesn’t mean that that translates directly to running or anything else. It just means having a healthier lifestyle gets you this thing. So this is what really means something to you, outside of that you need to find. So fitness is a very weird world where everyone’s kind of expected to know what to do, which blows my mind. We expect you Oh, just do this. Oh, this is super simple. Oh, follow along. It’s like, are you serious? Why do we think people like quit so fast and get so overwhelmed and are completely intimidated because the expectation is completely unrealistic. And a lot of professionals are asking people to be savvy and something that they’ve been studying and they’ve been immersed in, when they’re not when their audience could possibly care less. So I think when you’re looking for someone to follow, learn from be trained by jump in classes with whatever the case may be, find someone you’re comfortable asking questions, and getting really good answers that make sense to you. So it’s very easy, and I still do this too, in realms that are not fitness. If I ask a question and I get an answer. I’m like, okay, cool. And then two seconds later, I’m like, that didn’t make any sense at all. But instead of going back and advocating, like whoo, can you explain it to me again, or say it differently or give me an example or two? Are you really good with analogies or metaphors? because I don’t get it. Yeah, that’s hugely important. If you’re with somebody who expects a certain level of proficiency, and you’re not there, that’s your cue to find somebody else. Yep. And then to find someone who is humble enough to not always have all the answers and give you, you know, smoke when you’re asking for a real. So having a coach who has an air of confidence, but also, humility is huge. Go into the biggest, baddest person who seems like they have every single answer all the time, they probably don’t. Yeah, and they’re probably not wise or safe enough to figure something out with you as an individual, to keep you on the right path. So it’d be another one just like, find someone you’re comfortable with, you can ask a lot of questions, even if you feel like they’re silly. You should never be meant to feel like your questions are done. Yeah. You know, and then find if you want empowerment, find somebody who’s going to help you learn in the long run. Versus you need me. Yeah, gotta be, you know, if you want it to be sustainable, and in your life, you can remember Oh, yeah, okay. So my coach said that, it’s, you know, if I have a heavy workday, I could maybe just do five squat. And he said, my squats are really good. So we’re just gonna do that. And then you have ownership over it, versus someone who’s making you feel like, you need all the bells and whistles you need their equipment, you need their space you need, you can’t really do anything without them. So find someone who can help you weave it into your life. And it doesn’t always have to be fitness movement related. It can also be drinking water, it can be being mindful before bed, or spending some time outside every day, or making sure that you, you know, have something green on your plate always. It can be just about anything that aids in a healthy lifestyle. Just as long as it’s something that is interesting and exciting to us as an individual. So that’s another, I think the last thing I would say is when I’m talking to clients about maybe how we can integrate better habits into their life, or my family or somebody who’s wanting to do something better for themselves like, well, what’s most exciting to you? Maybe they did see an Instagram ad with sandbags, and they thought they were the coolest thing ever. I want to learn how to use sand bags. Awesome. Nobody will use that we’ll start there. Yeah, my favorite tool in the whole world, they do love it. But cool. That’s what you’re excited about. That’s where we’re gonna go. Or I’m really good at eating vegetables. I’m not so great at eating protein. But I do love it. I just don’t really think about it, or I don’t know much about it. Like, cool. We’ll teach you where you can put protein into your meals or snacks or whatever it is that we just find things that like mean something to the person right now. And then we just build one thing at a time.

Anthony Gurule 32:52
That’s probably you wrote context and relevance, right? Yep. I love it. I’m working with I always need to ask this. I got to get it in right. Where can people find you? What’s best if they wanted to reach out with you connect? Are you taking on clients, you do remote coaching? Is it only in person?

Kendra Sato 33:10
No, I am. I am taking on clients, it is going to be remote for the most part unless someone listening happens to be in Santa Cruz area. So you can find me on social media. My handle is just my name at Kendra Sato. And then I also have a website that I’m constantly working on and building but I do now have a training page. So it’s a little bit about me a little bit about my credentials, and a little translation, my credentials. And then there’s a tab that you can click on that actually just emails me directly. So

Anthony Gurule 33:40
yeah, perfect. Yeah, well, I had a great time talking to you. I think that’s such a ton of great information. Again, this is such such important what we’d see as like nuggets of information but can be profound for each and every one of you guys. So if you enjoy it, please share it with someone else you know might be on honestly the struggle bus but the figuring figuring it all out on how to actually live. So thanks again and look forward to connecting again soon.

Kendra Sato 34:09
Yeah, thanks for having me.

Anthony Gurule 34:10
All right. We’ll talk soon. Okay,

Transcribed by

Did you know this fact EP85 (1)

Did You Know this Fact? | EP 85

Live LOUD Life Podcast
Lafayette Colorado

Episode 85

Did you know this fact?

With Dr. Antonio Gurule

Episode Highlights:


[0:10] Today’s episode is about the length tension relationship.
[1:19] There is a position in which the muscle belly can generate the most force.
[2:46] How the length tension relationship can improve lower back pain.
[4:11] What is strength training in the presence of pain?
[6:01] If you feel like you’re stuck, there’s definitely ways for you to start progressing.


Connect With Antonio and the Live LOUD team:

Subscribe to my YouTube channel here:

Visit the website:

Like the Facebook page:

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Guiding your to the adventurous life you were made for!



About Dr. Antonio Gurule

Nutrition Building Blocks Broken Down


  • Father
  • Doctor of Chiropractic
  • Owner of Live LOUD
  • Personal Trainer & Health Coach

Anthony Gurule 0:10
All right, we’re gonna jump right into today’s episode. Today’s episode is about the length tension relationship. Now, for some of you might, you might be thinking, wow, how is this important? What is this apply to me? Well, to me, this is actually a very important piece of the puzzle when we’re dealing with rehab and recovery that most people aren’t talking about. And this really helps you unlock the knowledge about how your body moves, and operates, especially from just a backing up, especially from just a movement perspective, right. So getting right into it length tension relationship, what that means is the muscle the our muscle fibers generate tension, right, they get tighter when you ask them to work. Now, here’s something important to always note is a muscle can only pull, right, we oftentimes will look at like a pushing motion, even like a squat, like I’m pushing the ground away, your muscle is lengthening as you push away from something it is it is shortening, and that in turn is pulling, that is pulling a body part or another joint or another bone in order to elicit movement.

Anthony Gurule 1:19
Now, what’s important to note about that is there is a position in which the muscle belly, the belly is like the middle part of the muscle, right where most of the muscle fibers are. And in turn, this also is in relationship to the tendon which attaches to the bone. But there is a position in which the muscle belly can generate the most amount of force. And and it’s not, we can’t say it’s like oh, and it’s X amount of length, or whatever that is, right. It’s it’s it’s it’s an inherent thing that is felt and developed throughout your body. And it can change because you can get stronger in positions of shorter or longer positions, right in relationship to the to the muscle length. But more importantly, what we’re looking for is how can you better understand this to help you with leverage? Now leverage is the name of the game when it comes to resistance training, right? Your ability to leverage right to move something allows you to get stronger, the more weight you can move or leverage, then the more adaptation you can have.

Anthony Gurule 2:28
Now that being said, too, we can use the leverage. And the same, the same concept of stretched, the stretch length tension relationship, to maybe elicit more strength, right, if I can generate tension in a muscle belly, that’s longer can I make it stronger in that longer position. Now this is also important because we talk about in previous episodes, as indicated, in alluding to this episode of How length tension relationship can improve shoulder pain. This is also true for like lower back pain, right? When we’re dealing with disc injuries and things like that we’re looking at the muscles are oftentimes in a hyper spasm short position, because they don’t want they don’t want the the joints, the the spine to move because that might elicit more pressure on a disc. And so what happens is they become locked down in tight and their tension is only then generated in a short position. And then when we ask them to elongate to move and trade create tension in a long position, they don’t know how to do it. And sometimes that creates spasm, potential muscle injuries and or they buckle fail and fatigue, which then puts more pressure onto the lower back.

Anthony Gurule 3:37
So understanding the length tension relationship allows you to create this framework of like, okay, well, I feel like I have the most control and leverage within this range of motion. Right now, it’s good because we want to build on that. And then as we build on that we can we can expand upon that. And this is also especially true as we talked about the shoulder, the shoulder while we want it to be strong in various positions. It is strongest in certain positions based on this length tension relationship of having the rotator cuff, being able to control where our shoulder is and how it operates. So when we’re dealing with rehab, rehab, rehab is strength training in the presence of pain so you’re still doing all the things that you should and could be able to do just maybe slightly modified, regressed or lateral laterally changed. But what we’re doing is we’re changing it ever so slightly because there is pain. We don’t want to elicit more pain we’re not trying to push and work through pain, but at the same time we appreciate pain and when we change the the our orientation and position then we’re able to influence the length tension relationship to allow you to generate good healthy tension without eliciting or maybe triggering pain.

Anthony Gurule 4:49
So in my mind, this is a is a is a critical component to the rehab and recovery process. We’re working within a maybe a country rolled a range of motion or a controlled position for this reason. For this reason, it also helps you change how you’re loaning other joints that might be angry, right? Because the muscles are more in control. Or let’s say for instance, you’re dealing with patellar tendinopathy. Right or patellar. tendonitis, right. And we’re doing box squats, we’re controlling range of motion and depth. So we can still load the tendon to create adaptation, and change and improve that tendon. But at the same time, we’re not going too far that might be pulling on that, on that inflamed tendon, or possibly muscle belly or tendon tear, right. So this is, in my mind, a really critical component of the recovery and rehab process, that is not being talked about enough, because we just assume, Oh, you just if it hurts, just don’t do it. Right, we need to maximize on this, we can still find ways to load in in elicit adaptation in response, we just have to know what positions, depth and variables to manipulate and change. So if you feel like you’re kind of just honestly just stuck, you’re not getting a lot out of your movements, or you feel like you’re really limited because because of pain, or because of what someone told you to do. I promise you, there’s definitely ways for us to start progressing.

Anthony Gurule 6:16
You’re planning your program. And oftentimes, you know, when we work with people from a remote setting, or in person, we’re just going through their programming in their planning, right? So if someone’s at a gym, or they’re doing a group class, or even we’ve had people that have, they’re seeing PTS because they want to go through insurance, and they’re getting a lot from it, but yet at the same time, they know they’re not good enough. We help them hey, you let me see your PT program, right. And so we’ll do consultations, we’d say okay, well with this program, I think you’re in the right direction. But I would do this this in this this way, right. So whether it’s us helping you redefine your PT program, whether it’s us helping you with your current group training or your customized programming, helping you change and look at what you’re doing, so that we don’t have to reinvent the wheel, we can keep doing everything, but sometimes just small modifications of changing angles, levers positions, length tension relationships, will open up better opportunities for you to maintain everything that you’re doing, but not regress due to triggers and flare ups of the pain that you might be experiencing. So I hope this was super helpful for you guys. Again, please like share, comment, subscribe, help us get this word out to other people so that we can help others just like you live a loud, adventurous life. Thanks for tuning in guys Live Loud.

Transcribed by

I Lied to Myself About This Season of Life

I Lied to Myself About this Season of Life

Live LOUD Life Podcast
Lafayette Colorado

Episode 83

I Lied to Myself About This Season of Life

With Dr. Antonio Gurule

In this Episode of the Live Loud Life Podcast, “I Lied to Myself about this Season of Life” Dr. Antonio shares his journey of self-reflection as he evaluates the season of life he is in, and how his needs have changed in family, business, and health care. Through the process of self-auditing and utilizing the 80/20 rule, Dr. Antonio discusses his biggest take aways to clearly define goals and more effectively move forward to achieve the Live Loud Life.



[01:01] Creating Generational Health
[02:34] How I’ve Been Lying to Myself
[08:01] Clearly Defining Goals to Drive Efforts
[11:55] Releasing in Order to Move Forward
[15:37] Return on Effort May Include Support

About Dr. Antonio Gurule


  • Father
  • Doctor of Chiropractic
  • Owner of Live LOUD
  • Personal Trainer & Health Coach

I Lied To Myself

[00:00:00] Dr. Antonio Gurule: What’s up guys? Welcome back to another episode of the Live Loud Life podcast. My name is Antonio, your host of the Live Loud Life podcast. Uh, I just wanna say, first of all, thank you for being here. Thank you for falling along on our journey. I hope that this information has been both informational, uh, and motivational to you, to helping you along your journey.

[00:00:17] Um, we don’t have, we don’t have a lot of housekeeping, A lot of, uh, a lot of introductory short talk. Be sure though to check out, uh, our website if you have not We have a number of just different blog posts, resources out there that really just kind of expand upon the conversation that we provide here on the podcast.

[00:00:37] Uh, that being said, Our Instagram handle is, and, uh, that’s a lot more of just short form content that, uh, you can take in little bite size. Uh, we talk, obviously our focus is families, right? And we do have a, a strong love for helping prenatal, postnatal population. And the, and the families and the kids along with that.

[00:01:01] Creating Generational Health
[00:01:01] Dr. Antonio Gurule: But we can’t forget about the dads. We can’t forget about the grandparents, um, and everybody else that’s involved in that family because what we’re trying to create here is generational health, right? The wisdom and knowledge around what healthy living is and how to live long, healthy life. That’s generational, right?

[00:01:19] It starts with grandparents passing down to parents, passing it down to their kids on and so forth. You can break the stigma or habits. That might be in, involved in your family and set, set your fu future generations up to live better, to live louder, to live longer. And that’s really what our focus is. So we obviously hit that in a number of different avenues and facets.

[00:01:46] Uh, while we are not specialists in everything, we try to bring specialists on to talk about certain topics. Uh, but what we, what we really focus on a lot of, Excuse me. It’s a lot of movement based stuff, right? Uh, having a background as personal trainers and strength conditioning coaches and mo mobility coaches, we help a lot with.

[00:02:07] Like, Hey, you’re in pain. And pain is a big de deter for motivation and momentum, right? So how can we help you in this, in Trump to continue on? And then from there, as you’re, as you, as you’re gaining momentum and rolling forward and living and living loud and living your life, How can we polish the edges?

[00:02:22] How can we take some information to maybe expand upon that? And that’s kind of the, that’s kind of the, the, the segue into what I wanna talk about today.

[00:02:34] How I’ve been Lying to Myself
[00:02:34] Dr. Antonio Gurule: Today’s today’s show topic is, I lied, I’ve lied to myself, I’ve been lying to myself. And that then creates a slippery slope of, of what I’m actually able.

[00:02:50] To produce what I’m able to or how I feel about certain things, um, you know, so on and so forth. So I’m gonna dive a little bit more into obviously what that means so that we can clarify that and why I am sharing this. So I hope you enjoy the show.

[00:03:15] All right. So lied. As I was stating, I’ve, I’ve been lying to myself. Now, this is where things I think get very interesting in the role of social media and. Individuals not, I wouldn’t wanna say finding validation, right? But oftentimes when we get stuck or something like that, we’re finding we’re, we’re reaching out, we’re looking for motivation, we’re looking for inspiration, we’re looking for ideas, we’re looking for information about others that have maybe been down this journey or this path before to figure out maybe how to get unstuck or, or get back on path.

[00:03:52] Um, or just a complete change. Like, let’s say I’m, I’m stuck with, uh, I don’t wanna be here anymore and I wanna be over there. And this is, this goes for any. Facet of life, um, finances, um, of career, um, how your, your, your body and your health, right. So this is not unanimous to just any one of those, those things.

[00:04:14] And, and, and I think that’s really important because we can’t do this on our own. And if there is someone who’s done it before you, they’ve obviously forged a path and understand that. So it’s good. Uh, they, as they say, success leaves trails, right, uh, of following the breadcrumbs of information to determine what’s best.

[00:04:35] But the hardest thing is then when you are doing it right, when you’re doing it as being honest with yourself about, um, more or less the efforts putting in, because you can’t really judge, You can’t really judge the results, right? Judging the results. Is is only a byproduct of the efforts put in. That’s just what it is.

[00:05:01] There are obviously extenuating circumstances that could change the results, but even then it’s like, what are you gonna do about it? Right? You can’t go back and change that. So it’s either then prepping yourself better for those random circumstances that might come up. Right. Or just forging forward again, and this is where I have not been honest with myself.

[00:05:26] There is, and, and I do, I do understand grace. I do understand forgiveness. I do understand, um, you know, reflection of giving credit. And, and, and, and being proud and, and excited of what we have accomplished. And I, and I am like, our life is wonderful. Um, you know, I, I am, I am extremely, extremely grateful for the opportunities that we’ve had, not only for our business, uh, my for my education, being in a, being in a place, uh, within the world and in the United States where, where that is and could be possible.

[00:06:04] Um, you know, being able to. Uh, being able to raise a family, being able to buy a house, I am extremely grateful for where we are. And it is one of those things, like, this is a funny thought. I, I honestly go back and forth. I go back and forth between, I. Watching and listening to inspirational, motivational type.

[00:06:30] I, I really enjoy doing that stuff. And it’s, uh, it, it is just something that, you know, motivates you and charges you. And, and I, and I love doing that. And I go through these waves and forms, right? But then on the flip side, I’m, I’ve been digging country music lately. I so funny growing up. I mean, my dad listened to like old school kind of country.

[00:06:50] And then I didn’t really listen to it too much, but now I honestly feel like the, the other side of that is like, there’s so much a part of me that’s like, You know, what do you need in life? Die a happy man. Family, food, roof over your house, type of thing, right? And there’s, So I’ve like, okay, on this side I’m getting amped.

[00:07:11] I’m, I’m psyched. I’m ready for that next level. I’m ready to do this, this, or this. And then like, sometimes I’m just like, Hey, I just wanna. I just wanna, I just wanna sit on the back porch and, and, and do X, y, and z and there’s a time and a place for both of those. And I think that’s what’s important of understanding where you’re giving your time and attention and, and carving out the time and attention to be able to get that other side out of it.

[00:07:33] Cuz it can’t be just go, go, go, go, go, go, go.

[00:07:39] It can’t , it can’t just be go, go, go, go, go. Um, and there are some people like that, God bless our souls, who can just, just rev and grind and just hit it hard all the time. And, but, but when you start getting, when things start kind of getting washed out, Right things, Things will start to get washed out when you’re not taking a consistent audit and being honest about the effort.

[00:08:01] Clearly Defining Goals to Drive Efforts
[00:08:01] Dr. Antonio Gurule: So when I’m talking about this, Go, go, go, go, go, go. It’s, this is, uh, let me rephrase this. It’s not Go, go, go. It’s, it’s being. Uh, specific, it’s being intentional, it’s being direct, it’s being clear about goals, aspirations, next level, whatever it might be, right? Because that helps you define the efforts that when you put in, and this is where again, I have struggled the most, is maybe not defining things as as clear, um, uh, which would be super helpful in certain facets, right?

[00:08:30] But being honest about the efforts I’ve been putting in, because when you start mixing all this stuff, you can’t do everything at once. There’s a great book called The One Thing, and that’s what’s so hard about being a business owner, a. Relatively young. So I mean, we’re not, we’re over the five year hump, but we’re not heading the 10 year hump.

[00:08:47] Uh, but having a family and having this, all this stuff is, you can’t do all the things. And when you try to start doing all the things, your efforts start getting diminished, um, in any one of those things. And then the effort, or sorry, the output and the results start to start to start to drop. And that’s just how it is.

[00:09:04] And, and yet then I say, you’re doing, you know, you’re doing good, you’re working hard, but I’m confusing. Oftentimes movement with moment or sorry, movement with actual progress. And that’s, that’s a harder thing to measure all the time, cuz the day in and day out grind, you’re not gonna see daily progress.

[00:09:20] It’s about being consistent and being honest about the consistency of the efforts that you’re putting. Right, And, and that’s what I encourage you guys to look back and audit in your life in different areas of life. Have you, if you’ve ever heard of the wellness wheel, right? You have some of examples and there’s different, there’s different.

[00:09:41] There’s different ones out there, right? But you have like business relationships, spirituality, health, um, uh, health, a subset or a different one. Could be like even like nutrition or something like that. But you start to look in, there’s like, and each one of those, there’s like really being honest with yourself and not lying.

[00:10:00] How, how, What are the efforts like grade yourself. If you wanna put a scale of one to 10, abc who cares? It doesn’t really matter, but grade yourself. Not where they stand necessarily, but uh, what I’m gonna start doing is grade myself on the ef the actual honest to god true effort that I’m putting in and the effort sometimes, like this is an example that’s hard to sometimes major, that right.

[00:10:28] But think about, this is like for the most part, for nutrition, it’s the effort of what you’re not obviously consuming, right? Most of us know we should be getting easier or more fruits, veggies, whole foods, meats on and so forth. But that takes more time and effort. So it’s a lot easier to just grab the bar to do this, right?

[00:10:49] It’s a lot easier to say, Hey, I’m a little tired. I’m gonna take, I’m gonna take my work out a little easier today. When in reality, It should. Its, I don’t wanna say that’s the lack of motivation, but we’re not doing anything that actually makes us that tired. Like we should be able to kind of dig deep and push ourselves a little bit.

[00:11:08] And, and this does, you know, we’re not confusing physiology. We obviously know the need for sleep. And this, there’s a, there’s a whole nother conversation that has, that has to be had around recovery, obviously. But I think so many of us we’re just, we’re just, we’re. Beat down to a certain degree from having all these other things that we need to do, and we’re just feeling too scattered.

[00:11:29] So having pen and paper, notebook, um, uh, uh, computer, whatever that is, and just trying to just start, start writing down and being more clear about those things and trying to find the patterns of, okay, I wanna need to allocate more time here. I need less of this. And in reality, when you start doing this, when you really just take a few minutes and start doing this, It all, it opens up pretty, pretty clearly, right?

[00:11:55] Releasing in Order to Move Forward
[00:11:55] Dr. Antonio Gurule: We, we tend to know the things that we need to stop giving so much time and effort towards, or maybe need to be a little bit more efficient towards, so on and so forth. And I always think about this. I was raised, uh, as I was growing up, I was Catholic. If any of you ever heard of Lent before, most people know what Lent is.

[00:12:12] But you give something up. Um, for Lent and, uh, it’s supposed to be a sacrifice. And more recently, I was thinking about this from a, from a, just a habitual thing, right? Obviously I have these, these goals and these accomplishments that I wanna hit in a number of different areas. and then I was just thinking, well, oftentimes we think about, well, what do I need to do in order to get to that, to get to those goals, to reach that marker, or whatever that is.

[00:12:46] And then, uh, it started then reflecting as well, what more than, what do I need to do? What do I need to let go of? What do I need to release? Because there are a number of things that are not aiding me or helping me actually get to those goals. And this was partially a reflection we had. Um, Uh, we were at a conference this past, this past weekend and, uh, one of the keynote speakers was essentially reflecting on, on the 80 20 rule, right?

[00:13:14] So the 80 20 rule, for those of you don’t know, is essentially that 80% of your results comes from 20% of your efforts, right? So if we were to break this down, Uh, let’s say, let’s say for instance, business wise, right? We do a lot of marketing and advertising, right? 80% of the revenue brought in from patients or whatever that is, comes from 20% of really what those marketing efforts are.

[00:13:43] So the goal is you gotta determine what that is so that you can double down and triple down or focus on that, right? But that, but it’s interesting, 80%. The, the 80% of our efforts only result only gives us 20% of our role results. Right? So it’s really. It’s, it, they, so it goes both ways, right? I need to understand what things I need to stop doing, but then the things that are working, that’s where you need to feed forward and in, and, and it’s a, it’s, it’s, it’s different for everything.

[00:14:10] It’s a constant reevaluation audit, as we had already indicated to, to figure out what those things are, because they’ll, they’ll change. Still change, like markets change as a result to business, right? Uh, seasons of life change. When you’re talking about, you know, if you get a, you have another kid, or you know, you move or works crazy, like how do you, how do you keep getting the results that you want, uh, uh, and making sure that you’re putting enough time and effort in the right.

[00:14:38] The right input, the, the 20% as opposed to putting more time and energy into the, to the 80%. So that’s been more of a reflection that I’m going through is not lying to myself and being honest. What are the 80 per, what’s the 80% that I’m still doing? That’s only, that’s only giving me 20% of my results.

[00:14:53] Cuz that’s the, that’s the fat that I need to trim off. And get rid of, and then that can focus on everything else. Right. And and most of us know, like when I was thinking about this, I knew right off the bat a few things that came to mind that, that, that just, just was, it’s not helpful, It’s not wrong, it’s not wrong, but it’s just not, it’s not like it was bad and it was creating negative results, like going backwards.

[00:15:17] It just was not helpful in the overall goal. And really, as you think about it, it’s kind of like, it’s, it’s, it’s slowing you down if you want to get to X, Y, and z. If you’re focusing or you’re doing too much of the 80% that’s only yielding 20% of the results, you’re just dragging dead weight. And there might be a time and effort where, a time and place where that might come back around and be advantageous.

[00:15:37] Return on Efforts May Include Support
[00:15:37] Dr. Antonio Gurule: But that’s what we’re trying to like dive in. And that’s why I’m such a big fan of, especially if we’re busy, we’re all busy. But, uh, I would call bang for your buck, right? When we’re talking about like movements, right? That’s why I’m so biased towards, um, things that, uh, have great impact with the littlest amount of E right?

[00:16:01] And for me, that’s kettlebells. Um, there’s, um, For me, it’s kettlebells. I think they’re, they’re great. They elicit, um, strength components if used appropriately. They obviously offer a lot of metabolic conditioning and cardiovascular training. Um, they can be utilized very effectively for mobility, training and stability as well.

[00:16:21] There are certain avenues that are, that you are missing out on it, but I think that’s one of the best bang for your buck, 20% that elicits a lot of the 80% or the results that most people are looking for. That’s a fantastic choice. That’s a little bit of a sidebar for this, but all in all, we gotta stop lying to ourselves, right?

[00:16:41] Creating a little bit more honesty. I, I don’t want you to beat yourself up, right? But it’s just, it’s just having an honest. An honest to God truthful reflection about where we are in certain things, and, sorry, more importantly, not where we are is the efforts that we’re putting towards that. If you’re not where you wanna be in some avenue of your life.

[00:17:05] Reflect back on the efforts that you’ve actually been putting through there. Now, if you feel honest and truthfully that you have been putting in as much effort as you possibly can, well, there’s ways to accelerate that, right? We have catalysts, uh, Support groups, coaching probably the easiest, Right?

[00:17:25] Mentors, whatever that might be. Someone that can help you figure out like maybe we’re just blind to the 80 20 role and we’re not quite sure. Right? And someone else can come in and be like, This is, this is the issue right there. So sometimes you just need a little bit of extra help to help you break through.

[00:17:42] But more times than not, you get a ton out of just doing this self reflection and audit and figuring out what to trim out. So hopefully this was helpful for you guys. Um, I’m gonna, this is, this is the transition and the change that I, again, this I’m just sharing my journey and what I’m gonna be focusing on, um, in this, this third quarter, sorry, fourth quarter.

[00:18:02] I’m 2022. Um, getting into 2023 and just kind of really prepping what this next year looks like as we’re winding down 2022, wrapping up a few projects, but then looking forward in a six months, one year, kind of three year point in time and, and doing some, um, some. Uh, some back, back casting to figure out what I actually need to focus my time and tension on and what I need to take my time and tension away from.

[00:18:34] So until next time, guys, live loud.

When Your Strength Becomes a Weakness | EP 81

Live LOUD Life Podcast
Lafayette Colorado

Episode 81

When Your Strength Becomes a Weakness

With Dr. Antonio Gurule

Welcome back to another episode of the Live Loud Life Podcast! In this episode, Dr. Antonio Gurule discusses When your Strengths Become a Weakness. Through this discussion, Dr. Antonio will share personal insights to his own life-journey as well as key considerations for identifying your own personal weaknesses before exploring how to overcome weaknesses and gaps with the proper support.


Episode Highlights:


  • [02:22] Susceptibility to re-injure
  • [04:41] Identifying Potential Weaknesses
  • [07:23] Using adaptability to be too casual
  • [10:49] Diverting Attention Dilutes Progress
  • [12:00] Seeking Support to Overcome Weaknesses

About Dr. Antonio Gurule


  • Father
  • Doctor of Chiropractic
  • Owner of Live LOUD
  • Personal Trainer & Health Coach

When Your Strength Becomes a Weakness

[00:00:00] Dr. Antonio Gurule: What’s up guys? Welcome back to another episode of the Live Loud Life podcast. My name is Antonio, your host of the Live Loud Life podcast. Um, couple short, housekeepings, whatever you wanna call that. I can’t remember. It’s been a few weeks since I’ve honestly, uh, recorded anything. We, um, we’ve been doing a lot of, um, Outdoor backyard projects, uh, which I’ll give you a sidebar for that too.

[00:00:31] But this dang chicken coup I’ve been building for, I swear it was like months now that is finally finished. The chickens and the ducks are in their new home. They’re happy as can be. Uh, we have two, um, compadres, two males that are, that have been a little mean and bully-ish so they’re off to the side. But anyways, that is completed, um, which is fantastic.

[00:00:52] Um, for those of, I think I said this in the last one, I can’t remember from when we announced it, Uh, but we’re expecting baby number four, which is crazy. This is a surprise for everybody, but we’re very, um, amped, so we’re adding a another little regret to the live loud, uh, Gurule clan, which is gonna be fantastic.

[00:01:11] Come March. Late February, early March of next year. Uh, we may have three birthdays in March. Uh, everyone’s telling, uh, Michelle and I to keep our hands off of each other in June. Apparently there’s something going on there. Um, but that’s quite exciting and to not, and to add anymore onto that, we decided to get a puppy.

[00:01:31] We’re getting a new puppy at the end of October of this year, and, uh, the kids and I are just so amped about that. Uh, it was a funny story about that. Um, Michelle doesn’t recall it as such, but I recall it just as this was, I was originally, um, hoping for just three kiddos and she really always wanted four, and so she basically made me a deal that said if we have a fourth child that I get to have the puppy that I’ve been wanting for a few years.

[00:02:00] And lo and behold, baby’s not coming. So puppy’s coming. But we figure now’s a good time to, you know, do the early training before baby comes. Cuz I feel like getting a puppy afterwards in training would be a lot more difficult. Um, so that’s all, that’s new in our life. Uh, hope everyone’s doing, uh, well, we’re trying to keep ourselves busy.

[00:02:17] Oh, the side part. So, um,

Susceptibility to re-injure
[00:02:22] Dr. Antonio Gurule: This is not what the topic is today, but it’s kind of like a sidebar. Cause I had someone else coming in with back pain and you know, they’re very active and they had fallen hunting and they hurt their back again and kind of fr and, and, and they didn’t necessarily go as far through our little back program as I’d wanted.

[00:02:38] They kind of, uh, decided to go their own round and get back into CrossFit and other things, which was fine. They were doing okay, but. The frustration was like, Why do I keep hurting my back now the number one cause of injury, previous injuries, if you have hurt yourself before, you’re more susceptible to just hurting that area.

[00:02:54] Again, it’s unfortunate, but it is what it is. Now, obviously we would go through an extensive amount of rehab and training and strengthening to mitigate that risk. Um, but that does unfortunately make you slightly more susceptible. Now we wanna build resilience around that to reduce that susceptibility.

[00:03:10] And that’s what I’ve been suffering. I mean, there’s, I do a lot of conditioning and resistance training and core training and, and understanding obviously the principles about how to better, uh, stabilize. But I also know that I have my shortcomings on things that I should be working on. Slight with more, um, mobility in certain areas, but also some more odd object.

[00:03:30] Training, uh, an odd object kettlebells might be included in that, but we’re talking about like sandbags and, and um, stones and medicine balls and different things like that which force you to learn how to leverage and move your body in unique different positions and holding on objects. Now, I would say I feel fairly comfortable about doing a number of odd objects, but.

[00:03:52] I’ve been suffering some from some low back pain over the last week or so because of all the odd object lifting and all the bending over I’ve been doing from, from, um, you know, uh, putting up post and, and lifting up fences and just a number of different things and it just caught up to me. Now it’s nothing that’s bad or debilitating.

[00:04:11] Good thing. I know the things to do to help wipe out and clear that as fast as possible. But I just wanted to add that as a little caveat is sometimes we get frustrated by these nagging injuries because we’ve had substantial injuries in the past that we either haven’t adequately rehabbed or or, or gone through, or we’ve kind of fallen off the wayside of what had been working previously to help us, and then we kind of get back into those old patterns now it kind of segues into this next, next topic.

Identifying Potential Weaknesses
[00:04:41] Dr. Antonio Gurule: Because, uh, the topic is, um, when your strengths can actually become, um, a weakness or a deficit to use, right? So, That segue is we get comfortable about kind of what’s going on and, and, and we’re finding like, Hey, I feel good about this and so I don’t need to direct so, so much time and attention to that which, which I would argue and validate that that would be, that would be true, but sometimes we use that strength as a crutch.

[00:05:05] Like, I’m okay because. This is strong to me, but, uh, and there’s, there’s a lot of talk about this where there’s, there’s one caveat that talks about triple down on your strengths, right? If you’re good at this, don’t do the things that you don’t need, that you don’t need to do, you’re not good at, because you’re really good at this.

[00:05:22] Now, from a business standpoint, And, and, and, and maybe communication standpoint, relationship standpoint, that makes sense. Um, but more so from just a general business standpoint, but from like a health and wellness standpoint, that doesn’t really make sense cuz there’s weak spots that obviously need to be addressed.

[00:05:38] Right? And, and what I have been realizing and trying to be more honest with myself is I have been using my quote unquote strengths as an excuse for certain things. Now this goes beyond the just health. Side of it, maybe in the wellness side, but from the business side. But this is, this is also just from a, we’ll just say a general more global behavioral side, right?

[00:06:03] So one of my, and, and we have taken a number of, uh, um, personality tests, strength tests, um, Colby Index, strength finders, minor Briggs, you know, all those different things. I’ve taken all them over the years. Um, uh, and what I have found from, you know, when I’m, look, when you’re looking at all those, Uh, I’m an initiator.

[00:06:26] I’m an activator. I have, I’m very high in adaptability. Um, low, lower on research and strategies, kind of in the middle, but my, but my flow tends to be. You got an idea, Let’s go. Oh, that didn’t quite go the way we wanted to. Let’s, let’s shift laterally over here, which there’s, there’s obviously huge pros to that, but there’s, there’s a lot of cons to that because there’s not as much maybe strategic implementation.

[00:06:54] And that’s the thing that I’ve been, this is a sidebar for another show that’s something I’ve been struggling with is while I do set goals, I struggle to set goals. Um, and because. I feel that the adaptability, the adaptable side of me does not like being pinpointed to one thing because I like being able to shift and, and understanding that the goals can be bigger than that.

[00:07:18] There’s multiple roads in Rome and understanding that there will be constant shifts in navigations. Right.

Using adaptability to be too casual
[00:07:23] Dr. Antonio Gurule: But I’ve been using this quote unquote “adaptability” to, to be too casual. Uh, I was listening to a podcast and essentially, It was, it was saying you’re too casual, right? Like, like those that are doing extremely well, they’re not casual about it, right?

[00:07:41] They’re, they’re, they’re focused. Their intention is there. And, and I 100% agree with that. And I find that when I feel frustrated about where I am from a health standpoint, Could be diet, could be mental, could be relationships, um, could be, you know, whatever part of that wellness we, we wanna look at. But also from a business standpoint, it’s just like, man, I’m super frustrated with maybe where our numbers are and things like that.

[00:08:07] I take full responsibility for that, but I’m, I’m looking at it and I’m seeing as just like I’m using my strength as adaptable and this, this implementer and this action oriented. To be almost too chaotic, right? I’m being too casual about it cuz I want to allow myself to shift and navigate as I see fit, and that has always been a struggle.

[00:08:34] And this is also true from like one, one thing I’ve been, uh, I would say more invested in and, and very curious about and, and trying to learn a lot is about, um, financial independence and just finances in general. Um, I would think. I think a lot of people, at least that I know and talk to from our age, we came from kind of the more, I don’t wanna say blue collar cuz it’s not necessarily blue collar, but like our, our, our parents’ age was, you know, go to school, you work, you get a job and you save.

[00:09:04] Right? Um, reading this is actually have it right here. Um, Psychology of money. Um, Morgan, I don’t know to pronounce the last name, I apologize, household hostel. Um, but it talked about how, you know, how new, even just the stock market and 401ks and all these other investment opportunities really are. And so that’s why it was so ingrained within a lot of our parents’ age and my parents’, uh, particular is that’s just what you do and, and.

[00:09:34] And, and, and it works. It can’t work for you. And it depends, obviously, if you have, you know, if you’re entrepreneur or W2 and all those different things as an employee. But I’ve been, I’ve been thinking about that and that’s been the, this frustration is just like, how do you, how do you narrow in when you have so many elements within your life that have.

[00:09:53] A lot of importance. Family, finances, your health. Uh, and it’s, it’s a big struggle. It’s a big thing to, It’s a big thing to balance and you can’t say that. Well, you know, the, the top priorities get put to the top, um, because they all. Could be top priorities. And that’s the, that’s the big struggle again, that I’ve been having and just sharing kind of like where I’m at, how I’m feeling, and, and knowing that you can’t do all the things.

[00:10:19] And I, I feel like we’re at a good position where I can, you know, hopefully hire more people to help me. And, you know, from, for as a listener, if you’re not an entrepreneur or you don’t earn a business that would be hiring a coach, you’re still in a position to hire other people to help you. Um, and, and you, I mean, you know, I’m trying to do that.

[00:10:36] I’m trying to figure out where I need more help, but it’s also just, it’s also just researching and learning and trying to figure out, but understanding and, and this is a long, I really apologize, this is a long way of saying is like there was this other book that I had come across just called One Thing, Right?

Diverting Attention Dilutes Progress
[00:10:49] Dr. Antonio Gurule: When you start diverting your attention too much, My fault as an adaptable or implementer person is you start diluting everything that you do. So when you’re thinking about. Goals, whether that be financial, health, wellness, uh, relationships, business, employment, you know, all that stuff is. You have to, you have to start to narrow down and I am literally speaking out as I am talking to myself.

[00:11:18] Like this is me talking through my own thoughts of sharing what hasn’t been working for me and hearing what Hasn been working for everyone else and finding the, the struggle of, of that. Now, that’s not to say, again, multiple rows in Rome, that, that those things that I’m doing now might not come down the road at a certain place in time.

[00:11:37] And, and I know they will on, I wasn’t gonna say I hope they will, but I know they will because it is important to me. There are certain pieces I’m trying to put into play while doing other things, but knowing that if I focus too much time over here, I lose attention here. And, and the moral of it is, and maybe, I think, I think all those people do struggle with this, and maybe you have the same strengths that I do because of that.

Seeking Support to Overcome Weaknesses
[00:12:00] Dr. Antonio Gurule: Uh, we’re seeing maybe a behavioral pattern based on personalities. But that is, that is a lot of reason why, and I tell myself, and I validate myself. I’m being, uh, this is okay because, uh, these are my strengths. It’s just, it’s my strengths at fall. Right. I’m just, I’m just a person. It’s like the person who constantly is, is is getting burned or hurt, right? I’m just a loving person. Uh, I care too much. I give too much. Is there’s a point in time where that strength might become a fault or a weakness to you where you have to protect yourself. And the more you know about yourself, the better you can. Realize that and recognize it, which is, which is a huge turning point, right?

[00:12:38] Um, uh, or you just, and then ask for help and support. And that’s where I know I need to, is we have all these different things that we’re trying to put in place that’s trying to help with this, but then I’m trying to take this so it’s not just sitting there doing nothing and make it in and turn it into something else.

[00:12:54] And it’s, it’s, it’s a, it’s a navigation game that just growing up, I didn’t really, I didn’t see too much. And this is, again, no fault to my parents or anyone else. It’s just the way it was was just you work and you save. And we’ve done, we’ve done well. I’m, I’m not complaining about where we are way, and I’m super grateful that we have the opportunity to be entrepreneurs, to help people to, to be in this situation where we can share, um, information like this to be in a situation where, I can have four kids and not feel, um, uh, you know, super strapped from paycheck to paycheck.

[00:13:29] So this is in no way I’m complaining about that. It’s just how do you go from where you are to where you wanna be? With the strength that you have, but also realizing that those strengths could be, uh, turning into something negative or more or less, you’re using them as an excuse. So it was just something I want you to ponder about and think about.

[00:13:50] Um, we see this as a, you know, as a limitation for many of the people that come into the office. Um, uh, you know, I sympathize with everyone because I’ve been in the position of obviously being a, a parent before and the time and detention that it takes, you know, I, I do. It’s, it’s tough. It is definitely tough, especially when you start adding, when you start adding more of a man, the time you have, uh, greatly diminishes when you go from one to two kids, two to three kids, and I don’t even know.

[00:14:19] Um, everyone says once you get past three, like once you have four, it’s just, it’s just all the same. It’s just, it’s just crazy all the time. So we’ll see how that actually goes. Um, But it’s, it’s like, Oh, well, you know, I have to divert so much time and attention to this, so I can’t think about myself. Um, and we’ve all heard the saying, you can’t pour from an empty cup, right?

[00:14:40] And, and so you have to, you have to just kind of navigate it, whether it’s, whether you wanna look at a wellness wheel or anything like that is what needs more time and attention. How can I use my strengths? To fulfill that. If I, if, if it is not a strength that I have, then that’s where you would then reach out for support or help, whether it be through us or somebody else, coach who, you know, who knows what it is.

[00:15:01] It could be financial coach, it could be, um, uh, not doing your own taxes and hiring accountant, know who knows what that might be. But, but I find that to be, uh, a super, super valuable when we’re having that conversation. And I had this realization, and I think it was like my, it wasn’t. I wanna say it was like one of my first.

[00:15:23] Five podcasts. Um, I interviewed, uh, a mentor of ours who’s a chiropractor, and he’s currently the president of college down in Texas. And I had that realization just this week when I was having a conversation with my son about something and, and my, my oldest, and I wouldn’t say we butt heads, but you know, he’s older.

[00:15:42] He’s, he’s extremely bright and smart and he, you know, the conversations you have with him and as I’m talking to him, it was literally, The conversation I was having to was just a self-reflection and realization, and it just opened up my eyes to these, you know, quote unquote crutches or, or excuses that I’ve been making based on my strengths, uh, which were supposed to be able to be helpful.

[00:16:05] So, uh, something hopefully valuable for you to think about, uh, if you’ve never taken these evaluations, One is called Strength Finders. Um, that one I really like. It’s actually got a number of strengths. So it looks, the whole premise is you, Something that might be low on that list. It’s not a weakness, it’s just not your strongest strength.

[00:16:24] Um, so you really, you can get a breakdown of your top five, which is obviously the most helpful, but it’s kind of nice to see all of ’em in the spread. Um, and then working from a team aspect, the Colby Index has been good because it really shows you. Who needs to fulfill the spaces or the gaps that you don’t obviously have.

[00:16:42] So, um, uh, they’re also just, they’re also just good cuz you can do this from like a family perspective too. It’s like, Hey, as a family you’re better at this than I am. I’m better at this than you. And let’s con divide and conquer. Right? And it could be helpful too, um, from a coaching perspective of, you know, find that could be the, that could be the element of what helps you find the right coach for you is they really help you fill in the gaps.

[00:17:05] That you don’t have, not from a knowledge human standpoint, from more of just a personality and how they addressed and approach certain topics, communications on and so forth. So, som gonna think about. Hopefully that helps y’all, uh, until next time live loud.


My "Season of Life" Training Philosophy & Program Revealed

Live LOUD Life Podcast
Lafayette Colorado

Episode 80

My "Season of Life" Training Philosophy & Program Revealed

With Dr. Antonio Gurule

If you are someone who likes generating your own fitness training and workout programs, or you are wanting to learn how to get more out of your training routines during this current season of life, this episode of the Live Loud Life Podcast is a must listen.

In this episode, Dr. Antonio Gurule, discusses the Season of Life Training Philosophy, outlines his current training plan and schedule, before walking you through the thought processes behind it. Dr. Gurule also highlights specific health care considerations for achieving your personal training goals and continuing to move forward in your fitness journey. Finally, he will share the training elements he uses and ways you can incorporate them, to maximize effectiveness in reaching your personal goals.



  • [01:36] Seasons of Life Philosophy
  • [03:39] Family Life & Creating Appropriate Routines
  • [05:37] Training Adjustments for Your Life Season
  • [06:34] Maintenance in Movement
  • [09:45] Understanding Movement Pattern Biases
  • [14:31] Resistance Training for Mobility & Movement
  • [15:25] Maintaining Mobility Without Stretching Daily
  • [19:17] Mind Your Personal Achievements

About Dr. Antonio Gurule

Nutrition Building Blocks Broken Down


  • Father
  • Doctor of Chiropractic
  • Owner of Live LOUD
  • Personal Trainer & Health Coach

My Training Program & Philosophy Revealed | EP 80

[00:00:00] Dr. Antonio Gurule: What’s up guys? In this episode, we are gonna be talking about some of the, if you wanna call it training philosophies that I use, but just kind of outlining, uh, my current kind of training plan and schedule, or lack thereof. Um, And kind of walking you through at least the thought process behind it and, and some of the elements, if you will.

[00:00:20] So, uh, if that interest of you, if you feel like if you’re someone who likes kind of generating your own programs or you’re just wanting to learn a little bit more about that, uh, I think this episode can be super helpful and handy for you. So stay tuned.

[00:00:41] Welcome back to another episode of the Live Loud Life podcast. My name is Dr. Antonio, your host of the Live Loud Life podcast. Uh, and. Uh, as in, as mentioned in the intro here, we’re gonna be talking about some training elements, uh, some of my training philosophies and principles that I follow. Um, kettlebells, of course, if you know me, I love kettlebells.

[00:00:59] Um, so on and so forth. So, before then, uh, sorry, before we get started, uh, please subscribe, uh, whether you’re watching on YouTube, following along on Apple Podcast, uh, hit notifications if you wanna, uh, get or see when these, uh, drop and if you have any topics. That you are interested in or you want us to cover or, or anything like that, it helps us generate more specific content to the needs of you, the listener.

[00:01:23] So, um, we’d love to hear those. If you’re not following us on Instagram as well, handle is All right, so let’s jump into it training now.

Seasons Of Life Philosophy

[00:01:36] Dr. Antonio Gurule: Uh, I’m a big fan of this concept called Seasons of Life, right? In the previous episode, I just shared that we’re actually expecting baby number four. So in March of 2023, the season of my life will be a little bit crazier that we will have four kids.

[00:01:58] Um, fortunately, let’s see, our kids will be seven, five, and three with a newborn. We’re currently thinking about getting a puppy too. Uh, I don’t know if we’re crazy or what, but, uh, I’ve been want a dog for a while. So , I think it fits well into this. Um, but that season of life shit is a little bit crazier than it is now.

[00:02:19] And then three kids over to two, it was a little bit crazier, right? So different elements starting different, um, you know, different side businesses or different programs and different courses and things like that. So the season of life will obviously change. Um, when I had one kid versus two kids, working out was a lot different.

[00:02:40] I had a lot more time to allocate. Now this. Has a little bit of, well, obviously, certain elements that are important to our, our, our, our life and our, and our health need to be prioritized. So it’s not just, Hey, throw this aside. We’re just simply saying, like, and if you, if this is important to you and you wanna get it in, and time is tight, or, or whatever that is, you know, this is, this is how I’m doing it right now.

[00:03:05] So there are certain days where I definitely have an hour to work out. Like there’s no, there’s no question about that. I have a, I would argue a little bit more time than my wife cur currently, obviously based on how she feels and different things like that. Um, we’re starting, um, this is fall. We’re starting homeschooling this year for our two oldest first grade and pre-K.

[00:03:27] So, you know, the school load for that is not intense, but, you know, we’re trying to set up the foundation of what homeschooling might look like for our family. So that’s different. Um, but one element that.

Family Life & Creating Appropriate Routines

[00:03:39] Dr. Antonio Gurule: That we obviously encourage and try to push is like you have sometimes you have to work out with your kids around and your family around.

[00:03:45] So encouraging independent play time, uh, safe play time around wherever you’re working out and doing, uh, is important. Now, obviously the type of training you do would. Suggest that they can be near you or not. Obviously Olympic lifting, I would not suggest your kids being around, um, heavy deadlifts, uh, heavy squats on and so forth, you know, so on and so forth.

[00:04:03] But, but what, But, but you have to be able to get it in. And if they’re around, then you can’t just say, Oh, I can’t do it cuz my kids around, I half my workouts, at least when I’m at home and not the office are with the kids around and they’re playing with themselves or doing independent play time. If they were, if we were young, if they were younger and they only had one or two, they’d be just doing their own thing.

[00:04:22] So that’s part of it. Now, with that season of life’s right. Having kids, sometimes your sleep sucks. Now, in a perfect world, we’d be able to sleep all that we want. We’d be able to eat all the right food and be able to work out as we want, as much as we’d want, and that those dials will shift and change.

[00:04:43] Right? So, you know, sometimes, uh, you know, on the weekends we’re bouncing around seeing family and while we try to control what we eat as best as possible, sometimes it’s eating out cuz it’s easier. So on and so forth. Um, uh, sometimes the kids have a crappy night of sleep and you didn’t sleep all the night before, and so your workout that was planned the next day cannot be executed, uh, to the same degree.

[00:05:04] And so those are all the things that you have to take in consideration when you’re talking about seasons of life and trying to get your, your training in. And so I, I’m, I’m ideally trying to get in five days a week. Realistically it’s three to five. Um, uh, in the last month, I would say I’ve been on a better kick about getting five in.

[00:05:25] And then on the weekends I honestly don’t get much in uh, cuz we’re both home. We’re both home. We’re trying to do more outdoor stuff, family stuff. Uh, we’re also trying to build things like chicken coops and stuff in the backyard now.

Training Adjustments for Your Life Season

[00:05:37] Dr. Antonio Gurule: We have to say, I’ve had a couple videos based on, uh, our, our new move here is looking at training in a different lens too.

[00:05:45] Sometimes we think has to be just structured in the gym doing X, Y, and Z. Like as I was mentioned on a few other things, landscaping, that is a good workout. That might be your quote unquote training day or workout of the day. If you’re outside slinging a shovel or an ax for like three to four hours, that’s a pretty good workout.

[00:05:59] So don’t sell yourself short on what you’re doing on a grand total throughout the day, but, Sum up into simplify what I’m trying to accomplish, and I’ve been very honest about this. I know I have gaps in holes. I know I have certain. Stability and mobility limitations that, uh, could be addressed. Um, that could enhance maybe some of the achy spots that I have in maybe the lower back or the shoulder or some of the tight spots that I have in the back or the shoulder.

Maintenance in Movement

[00:06:34] Dr. Antonio Gurule: Uh, some of the limitations in my thoracic spine that comes from sitting down, creating content, typing, working with patients, so on and so forth. Uh, I try to. Put in what I need, where I can, whether it’s warm up or in between certain sets to try to get that stuff in. Um, there are some days where I just call, call it, and rather than doing the thing that I’m meant to do, it’s just like, today’s gonna be a mobility movement day, cuz that’s what my body’s telling you.

[00:06:59] That’s the whole point of season of life training is listening to your body. Now some of us enjoy the structure of a program of saying, I wanna be told what to do every day and I wanna see the progressive layout in playing. Wonderful. I love that. I can’t do that because of this season of life. When things get thrown off on something like that, then it throws off the whole progression on that scale.

[00:07:21] Now you can, you can figure out how to get back on track. It’s not, it’s not impossible to do so, but I am going for maintenance in movement. Now, part of this is through my health journey. I believe that I have set up a fairly good foundation of baseline strength that allows me to do near the majority of everything that I wanna be able to do.

[00:07:42] Now, obviously, if I wanna go run a marathon, I’d have to shift that and, and create more of an aerobic capacity baseline of just running. Um, but because I’ve done enough, Strength training, mobility work, stability work and movement work. My, the base foundation of my movement pyramid or triangle is, is pretty solid, so that allows me to make shifts and move or miss days and weeks.

[00:08:10] And be able to bounce back quicker. And I think this is an element that so many people miss. We talk about training history, right? So a lot of times we’ll ask people like, Well, what are we doing for training? And we talk about resistance training. They’re like, Yeah, I’ve done resistance training. Like, Well, when?

[00:08:24] When? The last time, Oh, in college. It’s 15, 20 years ago. While that might be a foundation back then, we’ve lost that, right? That that was a while ago. We’ve lost that. But if it was someone like, Yeah, I was, you know, I was on a consistent program, you know, maybe six months to a year ago. They have a pretty good lifting and it was for an extended period of time.

[00:08:44] That’s a pretty. Good recent, um, uh, baseline program to bounce off of. Now they might ha have everything that’s associated with it, but there it’s more recent to the fact where they can extract that knowledge from that and some of the movement patterns and behaviors to catch back up. So I’m constantly trying to, in a way, in knowing my body, refine certain elements and add certain things in, but sometimes it’s just, it’s just doing work cuz I know I need to do work.

[00:09:11] I know I need resistance training. I know I need to make myself breathe hard and heavy and I’m biased towards certain movements such as kettlebell work and other things like that where I know I can get it in and I know I can get what I need fairly quickly. Now again, argumentatively. If I had a coach or someone else looking at this, you’re missing this, you’re missing this, you’re missing this.

[00:09:32] Yeah, I probably am. But again, maintenance of my baseline foundational movement capacities and patterns on and so forth, this is what’s working extremely well for me. It’s still allowing me to progress in certain areas.

Understanding Movement Pattern Biases

[00:09:45] Dr. Antonio Gurule: Uh, again, I’m, I’m trying to be better about understanding also my movement pattern biases.

[00:09:50] My long, lengthy body is very good at pulling, uh, meaning. Pull up and rows and swings and deadlifts. My body’s built for that. It’s not so strong at pushing vertical, pushing pushups, horizontal bench press, squats, lunges on and so forth. The way my body’s structured it is much harder and, and I would veer away from that from time to time, missing those elements.

[00:10:13] So now my big focus has been kind of back to like, okay, well, If, if my body naturally is good at some of these other things, I do need to work on some of the, the, um, not weaknesses, but weaker links of those movement patterns, which would be pushing and squatting to help just create a little bit more of, um, uh, a dynamic balance, if you will.

[00:10:33] So that’s again, In my knowledge of knowing where I’m at, where my past has been and everything else, I’m focusing on that now. The, the training hasn’t really changed all that much. It’s just trying to maybe add more of those movements in and or on those movements. I’m trying to be more intentional and or on those movements, I’m trying to go a little heavier, whereas before I would’ve been like, Yeah, it’s okay.

[00:10:55] I’ll go a little lighter. Right. And so this is just kind of, again, coming, coming back, uh, um, uh, I’m being honest with myself about really what those are. In the past I was like, I’m getting by. I’m getting fine by fine, right? And, and, and it just kinda let those slip and slide. So it’s, it’s trying to be progressive from a micro scale, not necessarily a macro scale, understanding that the micro, the days of the compounding interests are adding up upon each other.

[00:11:23] And that’s really how I got to where I am today. I could, I could have gotten further when I had more time and gaps by, by being a little bit more specific. 100%. Um, but right now it’s the consistency of at a minimum, three to five days, um, um, uh, of doing these types of things. So what does, what does a training day look like?

[00:11:45] Well, we’re, we’re trying to hit the big movement patterns, the big compound movements, because that allows me to get the most out of what I’m doing on each individual movement or day. So, For the majority. For the majority, I have some sort of a push, a pull, a hinge, a squat, um, squat and or lunge. I’m trying to add more carries in.

[00:12:05] Uh, but that’s, that’s the quote unquote kind of baseline of movement patterns that I’m looking for. Now, I can sometimes integrate and combine those things, right? So it might be like, Uh, a clean and press or a clean and squat, so on and so forth. But that’s why I love kettlebells. I can take one, I can take one element or one, um, one tool, one.

[00:12:29] A piece of equipment and do multiple things with it without having to transition and change. And that is what works best, again, for my season of life and for a lot of, uh, a lot of parents, uh, whether it’s a dumbbell or kettlebell barbells, just take up more space. They need more preparation, they need more.

[00:12:46] Awareness and also more foundational practice of understanding the movement principles and how to do those things in the first place. So if you have that, great, I’m not saying you can’t do that, but for the kettlebell, it makes it that much easier. So, for instance, today’s workout, Uh, I was, the, the whole purpose of today was level change is making my body go up and down.

[00:13:07] I did bento, I did a bent over row variation. I did pushups, I did kettlebell cleans, and I did squat. So I gotta push a pull, a hinge, and a squat. Um, I didn’t do a carry, uh, just cuz I was inside today, but you could simply just add in, Hey, after that last set I’m gonna carry, I’m gonna take the kettlebells and I’m gonna carry down and back.

[00:13:24] Or after that whole complex, I’m gonna do a few rounds of just loaded carries to just add that little element in. Now, within that, that was the circuit and that was a complex, That’s primarily what I do because again, I can hit all those things. It helps get my heart rate up, so on and so forth. If I wanna be more specific, I simply just break that up into, uh, like a super set.

[00:13:44] I’ll do two things paired together, or I’ll do one thing with a stretch or a stability exercise. Integrate it in. For example, it might be bent over rows, and then I might flip onto my back and do some sort of a dead bug variation or some sort of a anterior core chain movement to hit more of the anterior core, if I’m wanting to work on that.

[00:14:03] Or I might do a vertical press. I’m working on a press ladder, kettlebell, pressing overhead, and then I might drop down and do some sort of a 90, 90 or a pigeon stretch to work on loosening up my hips. So it’s a way for me to, again, sprinkle in the stability and mobility or the rehab exercises or the stretching elements that you know you should be getting in.

[00:14:23] But it, it’s e but you oftentimes will tell your body, Hey, it’s an either and, or you need to stretch or workout. You can do them together, You can combine them together.

Resistance Training for Mobility & Movement

[00:14:31] Dr. Antonio Gurule: And what most people forget is that when you are doing resistance training, if you make it intentional to elongate, open up, you’re actually providing a lot of stretching and mobility in that movement.

[00:14:45] Uh, what would be an example of that? Well, if I’m doing a trx, uh, if I’m doing a, a trx, row, right. Rather than keeping my shoulder blades pinned back the whole time and just moving my upper arm in my forearms, when I lower myself down, I could really reach my arms out in front of me long to allow my shoulder blades to wrap around.

[00:15:04] So I’m getting a good upper back stretch and my rhomboids my mid traps, my lower traps, um, so on and so forth. So, If we were able to work on depth mobility and other things like, or like that while you’re lifting, you kinda kill two birds with one stone. But sometimes we get so focused on moving faster, moving harder, moving heavy, that we forget that element.

Maintaining Mobility Without Stretching Daily

[00:15:25] Dr. Antonio Gurule: So I’m able to actually maintain a lot of my mobility even though I’m not stretching on a daily basis by simply being more intentional about how I’m moving, setting up. My technique and my, uh, in my movement patterns to allow me to move into, to, to deeper depth, such as in a squat or a sumo deadlift or using, or programming in certain movements like a cosac squat or even a lunge pattern, which would stretch and open up my hips every time I go down.

[00:15:55] So, you know, it’s looking at it from that element while we said, just push, pull, hinge, squat. And carries, that seems very simplistic, right? But based on the exercise selection, I’m able to get multiple elements out of it other than just strength training or loading, right? So let’s lay this out as another example.

[00:16:14] Let’s use a double front rack, dumbbell and or kettlebell double front rack. Rev, uh, split squat, right? So I’m in a split stance position. One foot forward, one foot backwards, and I have two kettlebells racked on my shoulders. This is a quite an extensive shoulder exercise. Depending on the weight that you’re using, you’re isolating or your, sorry, you’re isometrically, holding that kettlebell in front of you, which will require your shoulders to be a strong foundation in order for the shoulders to be strong.

[00:16:41] Your torso, your pillar has to be set. That has to be strong. And then all of that basically, More or less stabilizes and stiffens while you move your hips and your knee joints to descend down. So I’m getting a ton of stability training in my shoulders and my torso, and then when I descend down, my glutes and my quads are what’s going to eccentrically.

[00:17:04] Lengthen, right? Gives me a good stretch in both my glutes and my quads, depending, especially on my width. And then it also then concentrically, uh, contracts to bring me back up. Now on that back leg as I go down, I’m actually getting a hip flexor stretch. So if I’m actually holding my torso up nice and tall and I’m stacked on top of my back knee, I get a wonderful.

[00:17:23] Hip flexor stretch. I can enhance that hip flexor stretch by doing a rear foot elevated split squat by putting my foot up that bends my knee more, which enhances that quad stretch or that hip flex stretch. So you’re we’re seeing how we can get different elements of stretching and mobility while also strengthening at the same time.

[00:17:41] So, If you, if you really just take a second and look at any movement pattern and, and, and, and look at how it’s being performed or how it should be performed, you’ll see that there are these elements that come up quite consistently. So to recap, push, pull, hinge, squat, squat and or lunge. Some sort of a loaded carry.

[00:18:00] You could put a, you could put another element in there and say some sort of a specific core exercise if you really want to. That’s it. I rinse and repeat. I have a lot of the same movements honestly, that I do because I know they hit so many things. Right. So I’ll kind of just rattle off a few, uh, not that this is, um, Uh, uh, um, the only things that I do, uh, renegade rows Bent over rows gorilla rows incline pushups.

[00:18:25] Floor press, bench press, vertical press, uh, TRX rows, um, goblet squats, double front rack squats, some sort of a, uh, kosac squat. Um, front rack, reverse lunges, split squat. Dead lifts, uh, kettlebell swings, kettlebell cleans, kettlebell snatch, um, Turkish get ups, um, uh, split, um, split stance. RDLS um, uh, I’m just, I mean a little, just random these off.

[00:18:53] Right? So that was, what was that? Maybe 10 to 12 exercises. Now, if you were to look at 10 to 12 exercises, And run that through some, run that through an equation and see how many variations of workouts you can get. You get a lot of different workouts in that. Not to mention you can vary reps and intensity just with that and do really well with just a few basic movements and one piece of equipment, or two pieces of equipment without having to overcomplicate.

Mind Your Personal Achievements

[00:19:17] Dr. Antonio Gurule: What you’re trying to achieve, you always have to, again, keep that angle in mind. Right now I’m trying, I’m still moving the needle forward. It’s not as fast. If I was able to set five days a week progressive lifting program as far as strength, but I’m still able to move that needle forward pretty well, uh, either from a maintenance perspective, but also from a strength and mobility perspective.

[00:19:37] By running through this type of, um, uh, training cycle. So right now, I’ve been in a kettlebell complex kick. So basically, I’m doing one or two kettlebells and I basically put a circuit together. That’s all a complex is I’m picking, uh, anywhere between two to five exercises and I, and I add those in an element so that, that, that workout I just talked about today, the bent over row to pushups, the cleans, and the squat.

[00:20:01] That was a com that was a complex, five movements of each limit. Rest. Try to try to navigate and, and recover respiration and heart rate in between. Set the time for 20 minutes and just go, right. You get a ton out of that sweating heart rate up. Uh, good strength. I’m, I picked the movements out of that in which I, I needed a little bit more attention to, which was the pushups and the squats as mentioned.

[00:20:24] And, and I, I, I got a great workout that being done. Three, five days a week, four weeks out of a month, 12 months out of a year, you will be in a very, very different and great spot a year from now, even three months from now. So, uh, if you want some ideas on kettlebells complexes on posting those on Instagram,

[00:20:46] I’m also posting those on YouTube on what they have now, which is those YouTube shorts, which is like Facebook reels and Instagram reels. Um, so we’re just putting those out if you want some ideas on some different movement patterns to do. Uh, again, this is all with the understanding though, is I know how to do these movements, so if you don’t feel comfortable yet to be able to explore those, you gotta reach out for help to understand technique and movement selection.

[00:21:09] So thanks for tuning in. Live loud.

Relationships and Adventures on Two Wheels with Jenny Johnson of CYCLERIE | Ep. 76

Live LOUD Life Podcast
Lafayette Colorado

Episode 76

EP. 76 | Relationships and Adventures on Two Wheels

With Jenny Johnson of CYCLERIE

Jenny Johnson is the founder and president of CYCLERIE, a children’s cycling education company based in Erie, Colorado. There is a huge decline in kids outdoors doing organic play that is healthy. Therefore, CYCLERIE was born from a need to have children to get outdoors and getting them to appreciate the nature and the open air, rather than turning to their iPad or TV screen

Jenny Johnson created CYCLERIE in 2019, and it launched in 2020. They offer bike programs like camps, kids’ cycling training, and events. Today, CYCLERIE not only attracts people from the Erie community but also from Lafayette and Broomfield.


Episode Highlights

00:38 – Jenny Johnson’s motivations for founding CYCLERIE

02:50 – Overview from CYCLERIE’s Learn to Pedal and Adventure Bike camps for kids

03:41 – How COVID impacted CYCLERIE

08:02 – A tip for getting your child to ride a bike

09:51 – Biking trails to consider taking your family

13:30 – What to consider when buying a bike for your child

17:45 – Other biking events and camps to consider for children

About Jenny Johnson of CYCLERIE


  • Founder and President of CYCLERIE in Erie, Colorado.
  • Passionate about children’s outdoor lifestyle.

Dr. Antonio Gurule  00:09

Awesome. Well, welcome back to the Live Loud Life podcast. Today I’m sitting down with Jenny Johnson, and we’re going to be talking about her newish-


Jenny Johnson  00:19



Dr. Antonio Gurule  00:21

Okay, 2020. Newish, but been around for a few years. But what they’re doing in the local community East Boulder County, Weld County, with biking and family. So welcome.


Jenny Johnson  00:32

Thank you for having me.


Dr. Antonio Gurule  00:33

Yeah. So talk to us a little bit. It’s called CYCLERIE. What is CYCLERIE?


Jenny Johnson  00:38

Yeah, CYCLERIE. CYCLERIE, the name, was sort of tossed out there. It’s French for the word cycling. So it’s kind of a play around words, Cyclerie. I didn’t know that at the time because I’m a Spanish person more than a French person. But that was kind of a fun twist. But it’s Cyclerie meaning, you know, based in Erie, tried to circle around the Erie Community. But also, we get a lot of people from Lafayette and Broomfield. I created it, probably in 2019. It had been brewing for a while, but 2020 was when we launched it.



I always had neighborhood kiddos coming over to our house, and we were constantly just kind of exploring together on the bike. I was kind of the fun mom, but it was something I love to do. So I thought, you know, a lot of these kiddos aren’t getting the chance to go outside. Or maybe their parents are busy, or they’re usually just turning to an iPad or the TV screen. I started researching it, and there’s a huge, huge decline in kids outdoors in that organic play, which is so important in life. And as children, especially if you try to speak to a kiddo about climate change, when they’re seven, or you know, environmental facts, you’re just not going to get anywhere with a seven-year old or an eight-year old. So, or as young- our campers are as young as three and four. So but getting them outside in nature and having that experience just, I don’t know, it invests the value in them, I think, for future appreciation of the outdoors and just being a kiddo and playing.



And so that’s how CYLERIE started. And then the bike aspect of it is so cool because we’re able to get from point A to point B, much faster than we would walking or hiking. So it’s just more kids on bikes, and you get more adults on bikes by getting more kids on bikes. So that’s my philosophy is just getting more people outside in nature and building confidence.


Dr. Antonio Gurule 2:40

So walk me through a little bit like- so they’re on bikes- I think you just had a camp that just ended?


Jenny Johnson  02:50

Yeah. So we have multiple camps. Right now this summer, we had two. So we have a Learn to Pedal camp for the really young kids. They’re just maybe on training wheels. Or it could be older kiddos that just haven’t learned yet. And we’ll usually break those age groups up. There is a Learn to Pedal camp that’s Monday through Thursday, three hours in the morning. And then we have another camp, which is alternating weeks called Adventure Bike Camp. And that’s where what I was talking to you about, where we go somewhere. We have a destination. We usually meet at Star Meadows Park in Erie, and we ride to various nature areas. And then the last day of camp is Ice Cream day. So Dairy Queen, usually, but we try to hit up some other local spots if they’re open at 10 a.m.


Dr. Antonio Gurule  03:41

That’s really cool. I think that- obviously, that kind of self-developed or starting to develop in 2019, but then 2020 launch, if you will. I think that came around in a good time because so many kids were then yet put in doors for longer periods of time having to catch up with school based on COVID and everything, just being stuck. And or, you know, they’re kind of like hesitant about playdates because it was inside. So it’s like, this is all outdoors. It’s all exploration. And I think that’s so important, too, because so much of what we try to, at least, encourage for other parents, or at least for our own kids, is just that exploration model of just seeing where things go and develop.


Jenny Johnson  04:19

Yeah. I was devastated, honestly, in 2020 because I had been brainstorming this idea for several years, really, since my oldest, who’s now almost 10 started riding a bike. And then whenever March 1st, I was going to launch it 2020, and then that was right when the pandemic really was starting to become full swing. And I was just crushed, but like you were saying, turns out there was a bike boom, a whole bike, what are they calling it, evolution or revolution, that’s happening.


Dr. Antonio Gurule 04:50

You couldn’t buy bikes anywhere.


Dr. Jenny Johnson 04:49

Couldn’t buy bikes anywhere because so many families were getting out on bikes. And kids’ bikes were booming. I also sell children’s bikes. It’s not my primary business at all. It’s just more of a complementary aspect for kiddos that are at camp.


Dr. Antonio Gurule  05:06

Is it like specific types? Or is it like Striders for just like introductory type of stuff?


Jenny Johnson  05:12

It’s kid-specific bikes anywhere from the Strider size, which would be the 12-inch size tire all the way up to 26 inch tires for the older kids. So pretty much any kiddo that’s not yet able to fit an adult bike.


Dr. Antonio Gurule  05:25

Yeah. So that being said, obviously your passion for biking and kids. How would you- I mean, obviously, I think most people know Striders like the thing to do, but why is that such a beneficial tool for kids learning how and or, as a sidebar to that, should they be using training wheels at some point in time?


Jenny Johnson  05:48

Yeah, so, you know, I hate to say it’s one way or another because if you’re willing to get your kiddo outside, like whatever works for your family. However, from an expert’s point of view, training wheels are a lot harder to teach to balance. If they’ve been on training wheels before, I can always tell at camp, which ones are the Strider kids and which ones are the training wheels because training wheels are essentially converting your bike to a tricycle? You’re not really learning to balance. So if you can’t get a Strider, that’s even your size for your kiddo, if say they’re seven and they haven’t rode yet, you can always take the pedals off of any bike and turn it into a Strider bike. And that’s much more beneficial teaching them to use certain core muscles and balance rather than leaning from side to side.


Dr. Antonio Gurule  06:35

Yeah. That’s a good point. Now, I do have another question. Well, my oldest what he struggled with was he could kill it on the Strider. Like he could go down hills and do everything. But the point when then trying to get them on the pedals, he never could understand like propulsion was all like this. How do you then encourage kids, from a propulsive mechanism, to being here grabbing your feet and pushing versus understanding how the pedals actually work?


Jenny Johnson  07:03

Yeah. It’s tricky. It’s incremental, just like with anything. So a lot of repetition. There is some an option to bring a trainer bike, a stationary style bike that can set up where the bike is still stationary, but the kiddos are on the saddle getting that motion without going anywhere or with risk of falling, just like an adult does at spin class around a peloton. It’s a stationary bike. It teaches them the different cadences.


But when they’re really young, that’s hard for some of that to click. So we just incrementally go from picking our feet up, gliding, frog jumping, and then eventually they’re putting one foot on the pedal. So it may just start with that quick, they have a dominant side. And then it just natural progression and over. Usually our camps are four days, the private lessons I’ll do are usually three to five lessons, 30 minutes each, and it’s just that small incremental repetition.


Dr. Antonio Gurule  08:02

And well, the good thing about kids, too, is like they catch on to things mostly fairly quickly when you have the repetition. They just get it so fast. Yeah, well, it’s funny. Speaking of ice cream, my oldest, he was being a stinker about- we got on this because we bought them new bikes. We got him a new bike, it was bigger, all this great stuff. And he was kind of intimidated by it. And, you know, we kept asking him, it was like weeks until he even wanted to try it. So he’s into bribery. Like, “Hey, we’ll go get you ice cream if you go ride your bike.” And this was Saturday 8 a.m. He’s like, “Are you serious?” I’m like, “Yeah.” He’s like, “All right. Let’s go do it.” We went outside and he rode it like he’s been doing it for like a year. Just like that, he just took off.


Jenny Johnson  08:41

I hate to call it- yeah, it is bribery, and it almost always works. But I think part of it, too, is just autonomy, like giving them- they have the power and the vehicle to get to where they want to go. And once they figure that out, it’s pretty inspiring, I think, for them, even as an adult. I rode here, and it’s pretty nice.


Dr. Antonio Gurule  09:00

That’s, I think, the hard part as you had mentioned with kids like in commuting and stuff, sometimes you can have that opportunity. I would love to be able to commute every day to work just on the bike. I think it’s such an amazing. I did it in college. I lived at CU Boulder okay. I had a car. I think I put like 1,000 miles on my car in like the four years I was in college. I never drove anywhere. I rode my bike everywhere


Jenny Johnson  09:25

Then you run into people that organically you wouldn’t in a car because when we’re in a car, we’re-


Dr. Antonio Gurule  09:30

You’re shut off from everything.


Jenny Johnson  09:31

Not to say that I commute everywhere. I still use my car yeah a ton with three kiddos and multiple pickups, and we do activities in Boulder, but just having that ability when you have the time to go on your bike is pretty cool.


Dr. Antonio Gurule  09:44

So being now, so you’ve moved from Texas. How many years have you guys been here?


Jenny Johnson 09:49

Since 2018. So four years.


Dr. Antonio Gurule 09:51

So figuring out the area, I think a lot of people like to know, too, what are some of the more family-friendly. Most trails around here are family-friendly, but it could also be like elevation gain and things like that. What are some of your favorite trails around here to take let’s say like a family that either has someone on a Strider and/or learning to pedal but not too intense?


Jenny Johnson  10:13

Yeah, and you can- before I get to the location specific, you can bring a bike trailer and maybe get your kiddo to pedal halfway with the agreement, like hey, if you get tired, the bike trailer’s here. We can throw you a small bike safely in there with you and get from point A to point B. The Coal Creek Trail is very flat and docile. If you’re looking for more of a mountain bike trail, Heil Valley Ranch, H-E-I-L, Heil. People get it confused with Haul. Heil Valley and Boulder, they have a fun schoolhouse loop.


Dr. Antonio Gurule 10:46

Okay. I didn’t know that.


Jenny Johnson 10:46

Oh, yeah. It’s a mountain bike trail. So I probably I would think starting at like age four, maybe even boulder. You never know. [crosstalk]. Yeah, if your kiddo has never been on mountain bike trail, it’s a good starting point. There is some elevation gain, but Valmont Bike Park is great, too.


Dr. Antonio Gurule  11:05

Yeah, we love that one.


Jenny Johnson 11:05

Just to test out your skills, and you’re not far from home. The cars usually, you know, they’re in the parking lot if you need to go grab a snack. I guess the main thing is always bring snacks. That’s what we always say at camp, ride, snack, you know, game, ride, snack, game. And yeah, Coal Creek Trail. And also just if you have bike paths in your neighborhood, we have several where we are, but it’s kind of easy if you can go from the house or find a quick path to school. Before you take your kiddo out, maybe do some of your own research. I just say keep it simple and try to find somewhere fun that has a destination. It doesn’t have to be ice cream. We have a ton of fun. The kids love just finding any kind of water.


Dr. Antonio Gurule  11:47

Yeah, water is key. Anything they can [crosstalk]. That’s awesome. What have you heard of the TowWhee strap? That just reminded me.


Jenny Johnson 11:56

Yeah. I haven’t used one.


Dr. Antonio Gurule  12:00

Yeah, that was a huge game changer for us. My oldest, for some of our rides, because he could go far. And he actually- it was crazy. At four-and-a-half, we love going to Frisco for the marinas and we would ride from Frisco to BRAC. And his little legs, he rode from Frisco to BRAC and back. It was like 10 miles round trip. But some of those hills were tough and elevation’s different, too. So the TowWhee strap is a retractable toe strap, which is huge, because what we had used previously did not retract and it almost got caught up in the tire. So that’s super helpful. But even just small little things, we’re just like, hey, do you need a boost, hook up, and then pull them over the hedge and you can go. That’s a fantastic tool to have.


Jenny Johnson  12:43

You probably don’t want to hear this being a chiropractor, but I tend to push them up by grabbing their shoulders, which is so bad probably for your back.


Dr. Antonio Gurule  12:52

No. I do the same thing, too, because oftentimes you don’t want to hook it up.


Jenny Johnson  12:55

I’m like, oh, what did I do? That’s right. I pumped.


Dr. Antonio Gurule  12:57

You’re pushing them.


Jenny Johnson  12:59

Yeah, I’m riding up the hill pushing their back. We call it giving it a boost. Like do you need a boost? And I’ll do it for kids at camp, too. Even though it is Erie, there are still some significant hills. They’re not for kids. That’s the other aspect is getting a quality, lightweight bike is pretty key because imagine if you were or I were trying to ride an 80 pound bike somewhere, but that’s the weight to power ratio that we’re dealing with in some of the big box store bikes. And you would never expect yourself to be able to do that. And we’re expecting our children to do that and up hills.


Dr. Antonio Gurule  13:30

That’s a good point. We’ll talk about some of the- you had mentioned spikes you saw because that was some of the things we ran into is first and foremost, A, it was kind of tough when you have a kid, you’re like, well seems crazy to spend X amount on a bike when they’re, A, growing out of it fast or, B, just learning. But it has made a significant difference because some of the ones we had, A, they were heavy, B, being that they were used, not really tuned up well. So bearings are very dry and gritty and it’s cracked, to say the least. When you’re thinking it, you’re just like man, not even also having gears, their torque output or [crosstalk] based on torque is significantly change. What makes it so much harder for them, even when they’re just trying to learn. So what do you guys recommend?


Jenny Johnson  14:13

You know, if you can find a good use bike, if you don’t have the budget, because some of these entry-level kids bikes, say for a four- or five-year old can be $300 or $400 that are the high quality bikes. If you don’t have that upfront money, if you could look for a good quality used bike and, you know, obviously take it to the bike shop and make sure everything is functioning and safe. But if you do have the ability to get into the $400 or $500, depending on the size, market, you can buy that, hand it down to siblings. The resale value is excellent on the higher quality bike. So you almost always get back at least 50% of what you paid for.


I don’t want to drop any name brands, but I would just say that there are kid-specific design, not something from the bigger box stores. They’re designed specifically for children, meaning like their brake levers are the right size. Because so many times, you just go into these big stores and the brake levers, it’s a flashy looking beautiful bike, but they can’t even break and stop. I’ve seen that so many times. At camp, the kids or their parents will come to me, like, Oh, they’re just really timid. And I look and they can’t even stop on their own because the brakes are adult levers that they just throw in a kid’s bike and then throw it on the shelf and sell it with the cute basket.


Dr. Antonio Gurule  15:34

Yeah. That being said, do most kids bike from an early standpoint? Do they start with a coaster brake or are they trying to get more to lever brakes? Because I found maybe it’s because levers are too big, but I feel like just the grip strength of kids, it’s kind of challenging to pull levers. So is that partially why they have coaster brakes or are coaster brakes advantageous?


Jenny Johnson  16:00

I personally don’t like coaster brakes. But even some of the higher quality brands will put a coaster brake on their teeny tiny bike. But when you’re going downhill or if you’re in any kind of loose gravel, the coaster brake can cause you to skid. And when kids are naturally trying to find that cadence and that pedal forward, a lot of times they’ll pedal backwards and then they stop and they don’t know what’s going on. But you and I probably grew up with coaster brakes. We’re obviously totally fine. I didn’t learn ‘til I was, you know, a little bit older, five. But you see these two- and three-year olds riding and they’re able to grab the handbrake. You can adjust the brake, too, on the kid brakes so they can grab them a little easier.


Dr. Antonio Gurule  16:42

There is. If you have a bike that has coaster brakes, there’s a way to take the coaster brakes out. It’s actually not that hard. You just YouTube it. You just take apart the hub and you just take the pads out.


Jenny Johnson  16:51

Yeah, a lot of the companies that they sell they have a free wheel kit. If it comes with a coaster brake, you can buy the free wheel and swap it out whenever your kiddo is ready for that handbrake set. All the bikes that I used to teach with at camp and in my experience teaching tons of kiddos, they’re absolutely fine with the handbrake, even some Strider bikes now that have no pedals come with a great practice to teach them that because it’s the stopping power is also so much quicker. They can stop a lot faster with handbrakes than they do that the coaster brake action.


Dr. Antonio Gurule  17:23

And I think just, like you said, the coaster brake as they’re trying to learn that cadence is just so confusing when they’re thinking pedals move, I go forward, but then they go backwards, and then they stop and it just throws them all off. That was at least one of the tougher things for our kids. My son, though, now that he knows how to do it, he loves coaster brakes.


Jenny Johnson  17:43

You can do those with the handbrakes, too.


Dr. Antonio Gurule  17:48

True. So one camp just ended. How often do these camps run?


Jenny Johnson  17:53

So normally, it’s just the summer okay. And 2020, when school was out of session, we did fall programming and a lot longer summer session. But with the weather in Colorado in October, it can be dicey. We ended up having to cancel a few later fall sessions. But yeah, I might do a fall program. 90% sure of that just waiting for staff. I’m always unsure of- the staff that we have is usually college kiddos transitioning off to college or they just graduated high school and they move out of Erie after school. So once we get our staffing figured out, then we go ahead and open the program. So it’ll probably start in like September, October, and it would just be four or six weeks, once a week. So in the summer, we do pretty much daily, Monday through Thursday, 9 to 12. And then the fall would be once a week, just like you would go to dance class or you could go to soccer practice weekly.


Dr. Antonio Gurule  18:53

So that’d be like an evening class, not weekend?


Jenny Johnson  18:55

It’d be like an afternoon, probably like 4 to 5:30 is what we’ve done in the past.


Dr. Antonio Gurule  19:01

You guys ever go up to the Erie Bike Park with the age group?


Jenny Johnson  19:06

Yeah, we do. Our summer camp this year, we always have- naturally there’s sometimes more of an advanced group. And then there’s a group that’s a little more cautious. And so those breakout into two different age groups, advanced and beginner. So the advanced group this year, they went to the pump track because they’re able to ride longer, too. So from Star Meadows Park, it’s probably, I would say, five to six miles round trip to get to the pump track and back. So the group that wanted to hang out closer to home, we did that and still explored and saw, you know- we think of ice cream store that day we went nature discovery. And then the older kids were like, we really want to go to the pump tracks, so we made it happen. Sort of let them decide what they’re going to do and when there’s a safe route to get there. The pump track’s really fun. It is one of those places is where you just have to know the rules, which way to go, because there can be other kids there and it can be dangerous.


Dr. Antonio Gurule  20:06

I’ve seen a couple collisions there. But it’s fun. And the kids love that. It’s such a fun thing for them to do.


Jenny Johnson  20:13

Yeah. And it’s a great starting point, too, if you are thinking about doing some mountain biking. The pump track is a great way to just get used to the hills and gravity.


Dr. Antonio Gurule  20:21

That’s awesome. Well, I know it’s kind of in the infancy- well, not infancy. It’s been around for a couple years, but what are some of the- do you have any other plans or things with it moving forward that you want to be able to do with it?


Jenny Johnson  20:34

Yeah. I would like to get more grownups involved. So we’ve thought about doing-


Dr. Antonio Gurule  20:41

I think that’d be huge. Because I know like my- I mean, my wife knows how to ride a bike. But, you know, we’ve tried doing some mountain biking and stuff. And she’s like, I just don’t really know how to approach or deal with even obstacles and things like that.


Jenny Johnson  20:54

100%. I learned to mountain bike in Texas. So mountain biking in Colorado, I had to step up my game, big time. So I can see why the barrier to entry is there. because mountain biking trails in Colorado aren’t green trails always. And there’s this machine that you have to learn how to operate and make sure the tires are aired up and the chains lubed and everything has to be dialed. Then that’s half the battle just to get out on the trail. So I can see why there are a lot of people that are hesitant to get involved in the sport. So we’ve thought about having some clinics, obviously teaching families and parents. All right, here’s what to do if you get a flat tire. Here’s a flat tire clinic. If something were to come up, we’re going to give you the tools so you feel empowered to go out there. If something were to happen, you can change your flat.



Also, just basics in mountain biking classes, maybe just starting out with trail etiquette. Like if someone’s coming up behind you and you feel panicked or nervous, you don’t have to get over right away. You get over when it’s safe and announce when you’re coming. Just basic trail etiquette, just to feel comfortable. And then we’ll get to maybe more of the small drops or going over big hills or big rocks and roots. But yeah, that’s how I see it moving forward is doing some group rides, family group rides, then maybe some clinics, especially more for the moms that are involved, because there’s so many moms that come to me saying I don’t even know what bike to buy. What about the bike trailer? And what do I need to connect a bike trailer to my bike? Like there’s a lot of details? And I’m always trying to remember, okay, not everyone’s been doing this for 10 years. And this is new to everyone. So what may seem easy for some people, I just tried to break it down and make it open to everyone because there are so many people in the last two years that have gotten into cycling with the pandemic. And it’s sad to think that their equipment is just sitting in their garage because they’re feeling stumped.


Dr. Antonio Gurule  23:00

I think that I was thinking too. We saw a lot of people just like, What do I do? And then just bought it? And like you said, just kind of sits there and not actually being used?


Jenny Johnson  23:07

Yeah. So we’re thinking about- not just thinking. We are planning some programming and have that-


Dr. Antonio Gurule  23:15

And we’re going to have some races and all of that.


Jenny Johnson  23:20

Yeah. It does need a location to have a hub to get this all started. And then oh, man, I have so many ideas for the racing. I would like to call it events more than racing.


Dr. Antonio Gurule  23:27

Yeah, no, yeah. It’s great.


Jenny Johnson 23:29

You know, some kids just love the competition. And, you know, just having- giving to kids what we would have as adults, like a little podium and some pedals and just fun prizes, quality giveaways. That’s also on the radar, too.


Dr. Antonio Gurule 23:45

That would be awesome.


Jenny Johnson 23:47

Yeah. The single track is a little dicey to have a race there. For some kids, it can be intimidating, but it could be somewhere in like a flat field. It doesn’t have to have huge hills or jumps. If anyone has any recommendations or any opportunities that they’re aware of, please connect with me because I’m looking for some opportunity.


Dr. Antonio Gurule  24:05

Yeah, I’ll keep my eyes open. Speaking of races, there was an obstacle course race I recently saw on some random farm in East Erie near I25. Yeah, it was off a county road. It was off Erie Parkway. And south of that, and I was just like, what are these people doing? And they were running an obstacle course race out there.


Jenny Johnson  24:29

Okay. It may have been The Recess Factory.


Dr. Antonio Gurule  24:33

I didn’t look up what it was. I just saw an obstacle course.


Jenny Johnson  24:37

[crosstalk] open anymore, but it used to be like a mud run type setup.


Dr. Antonio Gurule  24:41

It was only like a month ago.


Jenny Johnson  24:42

Okay. Yeah, I’ll have to have to connect you with that person, but I’m pretty sure that would have been what it is. But yeah, but it was on foot, right? Like a foot obstacle


Dr. Antonio Gurule  24:51

Yeah. It was exactly like what you’d see like a Tough Mudder or Spartan Race, but it was just in this field out there.


Jenny Johnson  24:59

Because I know the RadRover event that the town does is really popular.


Dr. Antonio Gurule 25:02

RadRover, I have not heard of that. What is that?


Jenny Johnson 25:06

So RadRover, the town of Erie, they do that every- I think it’s July. It might be coming up- I’m not sure. Don’t quote me on the dates, but last year it was in July about this time. I think they used to try to have like a kids triathlon, and it wasn’t as successful. And so they just focused more on keeping it simple to RadRover, like one sport, and that seemed to do really well.


Dr. Antonio Gurule 25:27

So that’s a biking event?


Jenny Johnson 25:28

No, sorry. It’s an obstacle course event. It’s put on by the town of Erie, but I would like to do something like RadRover, but only do the bike instead of incorporating any kind of like swim bike run. Keeping it simple for kids that’s key.


Dr. Anthono Gurule 25:45

Yeah. Limit the variables.


Jenny Johnson 25:45

Yes. Yes. Yes. But kids’ triathlons do happen, but there’s a lot involved to get there.


Dr. Anthono Gurule 25:50

For sure.


Dr. Antonio Gurule  25:50

For sure. Yeah. Yeah. Well, also from just set up, but liability issues with water and stuff. That’s a whole another game.


Jenny Johnson  25:56

And I think just exposing kids to that, not even competition, but just hey, like, my neighbor is doing this. Like this is a normal thing. Like we go out and we run together and we have fun and we high five at the end. And, like, I don’t know, for me, I’m not super-fast, but I love doing little races, cyclocross events and things like that.


Dr. Antonio Gurule  26:19

I don’t even think of- I just think of two. Like we did the turkey trot last year and our kids had a blast. And it’s the thing that everybody does every there’s five knots and races all the time, but there’s really not- and granted, I think it’s harder to structure bike events like that because there’s road closures and things like that from my kids’ perspective. They love anything like that.


Jenny Johnson  26:39

And it can be small. Doesn’t have to be anything grandiose. And I don’t know, I just love the community aspect of events like that, whether I’m going fast that day or not. Yeah, like at the end, you know, everyone’s hanging out, it’s family oriented. So I pursue that for Erie.


Dr. Antonio Gurule  26:56

Have you done the Venus de Miles since being out here?


Jenny Johnson  26:59

No. I do cyclocross. And actually, funny enough, my kiddo got me into that last fall because it’s basically like riding a road bike on gravel. So it’s a unique kind of- richer in a way.


Dr. Antonio Gurule  27:16

Jump over obstacles, do crazy stuff.


Jenny Johnson 27:19

Yeah, you carry your bike. So I primarily mountain bike. I do some road biking, but the cyclocross was really fun. And most of them are in Boulder. I would love to see one in Erie because the cyclocross races have men’s, women’s, and little kids. And so it’s a family event that everyone can do on a Saturday.


Dr. Antonio Gurule  27:41

I think they could do. They just need to find or there’s enough open-


Jenny Johnson  27:45

Permitting and getting people out to Erie. I think a lot of people, in Lafayette too, I think a lot of people think this area is still like cows and pasture. But you know, there’s such a market for young families. And no, it would be great to not have to drive into Boulder for every event.


Dr. Antonio Gurule  28:04

That’s awesome. Well, I’m looking forward to seeing all those things come up. I think that’s going to be awesome. And we’ll keep an eye open for what happens for fall. And so I should say, before I forget because I’m always bad about this. How do people learn more? Where do they find more information? How do they connect with you if they wanted to get into the camps or just stay in the loop about when camps are, when events are, so on and so forth?


Jenny Johnson  28:28

Yeah, so it’s, C-Y-C-L-E-R-I-E. I’m most active on Instagram. It’s @cyclerie. So you can find me there. I’m Jenny Johnson. I have a Facebook page as well and a website that has all of the program information. So we always have summer programs. The registration usually opens March 1. And if you’re ever interested in private lessons or getting a group of kids together, too, we do that year round as long as it’s not too cold. If there’s not snow on the ground, we’ll usually have our bikes out as a family


Dr. Antonio Gurule  29:04

And then do you guys have like a newsletter or anything? Or is that where most things are announced? Like if there are group rides or anything coming up or anything like that?


Jenny Johnson  29:15

Yeah. We’re actually kicking off a newsletter this fall. Previously had just relied on social media. But I know a lot of times that can just be inundated with so many events. So the newsletter and direct email is going to be our next method of communication for bigger events.


Dr. Antonio Gurule  29:32

Great. Well, thanks for spending time and sharing about this. I think this is awesome. I can’t wait to see how it builds and grows because we’re huge on just family bike rides together, too. We have the trailer, we have the TowWhee, we love packing up and just be like, Hey, we’re going to go somewhere new, ride, see what happens. So this is amazing what you’re doing.


Jenny Johnson 29:54

Thanks for having me.