Podcast
How Fertile are You? | EP 92
Live LOUD Life Podcast
Lafayette Colorado
Episode 92
How Fertile are You?
With Sarah Jane Sandy and Dr. Antonio Gurule
EPISODE HIGHLIGHTS:
[6:04] fertility is 1/3 male, 1/3 female, 1/2 we don’t know
[6:32] women are more likely to take charge and find out solutions than males
[7:06] Sperm count on a 60% decline since the 1960s
[8:14] Males need a sperm analysis, blood analysis, and hormone analysis.
[9:49] What are some of the lifestyle things that you’re seeing that may be attributing to the 60% decline of sperm count and males and or just things that we’re seeing now? **Our toxic and chemical exposure has been increasing and continuing to increase
[10:49] We can only change what we have control over **food, water, air (what goes in your body)
[12:22] Hormone imbalances: We do not live they way our bodies are intended to live by
[15:07] Nutrition advice **If consuming animal products, you want to source the highest quality you can find and afford **animals store toxins as well in fat tissue (just like humans) **Avoid Dirty Dozen **Look into the Clean 15
[17:20] Think about your grandparents; would they recognize what you are eating?
[18:15] KISS (keep it simple)
[19:01] Protein needs to be massively increased during pregnancy **Soils have been losing their nutritional value and are not rich in nutrients anymore
[20:34] Top 4 supplements for most people (omega-3, Vit D, Mg+, Probiotic)
[23:01] Weight Loss is in the kitchen
[25:33] Changes take time **think about how long it took your body to get here, it wont take the same amount of time, but it does take time for your body to adjust and makes changes
[26:16] Life Cycle of egg and sperm are about 90- days
[27:20] Stress is a major factor for infertility in both men and women **cortisol steals nutrients for healthy fertility, lowers progesterone and testosterone
[31:28] Best ways to manage stress **Meditation (stress negotiation) **Pleasure (Get lost) **Nature (reconnect)
[34 :43] Steps to connect
**Newsletter
**blog
*fertility code
**daily fertility check list
CONNECT WITH SARAH:
https://www.instagram.com/sarahjanesandy/
https://www.thefertilitycode.com/
https://www.facebook.com/SarahJaneSandyCNT
Connect With Antonio and the Live LOUD team:
hello@liveloudlife.com
Subscribe to my YouTube channel here: https://www.youtube.com/c/LiveLoud
Visit the website: https://www.lifeloudlife.com
Like the Facebook page: https://www.facebook.com/liveloudchiropractic/
Follow on Instagram: https://www.instagram.com/live.loud.life/
Guiding you to the adventurous life you were made for! . If you dig this give it a like ❤️, if you’re loving it let me hear you with a comment 🗣👂, and if you know it will help someone or anyone out please share 👥📲 Live Loud Chiropractic and Coaching Top Chiropractor and Physical Therapy in Lafayette Colorado Serving Boulder County Boulder, Longmont, Louisville, Erie, Broomfield, and Arvada Colorado
About Sarah Jane Sandy
Background:
- Certified Nutrition Therapist
- Fertility & Women’s Health Expert
About Dr. Antonio
Background:
- Father
- Doctor of Chiropractic
- Owner of Live LOUD
- Personal Trainer & Health Coach
Check Out Some of Our Other Blog Posts and Podcast Episodes
Anthony Gurule 00:00
Hey what’s up guys, welcome back to another episode of the Live LOUD Life podcast. My name is Dr. Antonio, I’m your host of the Live LOUD Life podcast. My wife and I, we co-own Live LOUD Chiropractic and Coaching here in Lafayette, Colorado. We are just outside of Boulder, Colorado in Boulder County. And our mission is to help families. We want to help make families stronger, so that we can build a stronger community. We want to help guide you to the adventurous life that you and your family were meant for. And we do this through chiropractic and coaching. chiropractic, obviously being more of a hands on approach, more of a clinical conversation, clinical diagnostics, but the coaching aspect is really what we believe is, you know, the foundation of what our system methodology, whatever you want to call it is, because a lot of this comes around through just coaching suggestions and recommendations. also, you know, obviously within that comes into clinical prescriptions of certain things to eat or supplements, so on and so forth. But it’s coaching a lifestyle, it’s coaching, it’s coaching a philosophy and a foundation about how to live an active healthy life as an individual, and setting an example of a healthy active life for your family, for your immediate family, for your friends, and more importantly for your community. So stronger families to make a stronger community as a whole would be a win win, right? And that’s what we want to be able to do. we want to be able to help fill in the gaps in the holes that you’re maybe not getting from, from other roles and conditions.
Anthony Gurule 01:43
And today that’s in particular where we’re going to talk about. it’s going to be a little bit more of a shorter episode because this is more of a quote unquote, you know, just discussion around how to lay out a framework and a better understanding of how to work out or what exercises are safe or maybe not safe during pregnancy. This is a very, very common question that we get.
Anthony Gurule 02:12
My wife Nichelle has created a mini course that has some workout ideas, recommendations, and prescriptions than laid out into a workout. She guides and educates other clinicians on how to broach this topic as a chiropractor, how to better serve prenatal patients through chiropractic care, but also exercise recommendations and prescriptions, having recommendations with other personal trainers within the community whether that’s CrossFit whether that’s Orange Theory, chatting with coaches and owners and saying hey, if you have prenatal patients and they’re having these types of symptoms, or this has happened, here’s some better recommendations, not modifications. We call them lateralizations–you’re just you know, you’re doing something something different or something else we you know, we borrow that term from Charlie Weingroff, who’s a physical therapist and strength conditioning coach. But it also and also doulas, right, doulas and midwives and OBs who are directly involved with the prenatal process from nearly conception all the way through, having this conversation. we know that exercise is important during pregnancy,
Anthony Gurule 03:19
There are so many different studies that talk about the benefits of exercising during pregnancy, not only for the mom, but also for baby, which is quite interesting. They’re seeing increased cognitive-what’s the word I’m looking for? Excuse me, their cognitive output as a as an as a child through as they age is actually better from moms that actually worked out during pregnancy.
Anthony Gurule 03:50
Now this is tough, right? How do you define working out or exercise? it’s different for everybody. But we want to, and we encourage that, and yet we’re sympathetic to the different stages of life, aches and pains, so on and so forth, which obviously would limit what you can do from an exercise perspective. So you know, it’s a bit of a gray area on determining what is working out? what is exercise? What are the physical guidelines or recommendations for pregnancy? And without getting into the like, nitty gritty detail of every single thing. And obviously, every potential situation, if you had this versus this, what could happen? we’re not gonna be able to do that. What we just want to lay out is what is what are we trying to accomplish here, and we want to encourage you to stay as physically active as possible.
Anthony Gurule 04:41
And one of the things that constantly comes up is, well, should you add something in that you have not already been doing? Let’s say for instance, someone just through the stages of life with work and kids or whatever that is, they were not able to work out as much before they got pregnant, but now that they’re pregnant, whether they have more time or they understand the importance of exercises during pregnancy, well, would we say, “Well, you haven’t been exercising, so you shouldn’t do too much.” No, that doesn’t, that doesn’t really make sense. Now, we would encourage not to do too much, there’s obviously, you know, a too far swinging the pendulum of the other way. But we wouldn’t say “no, don’t exercise because you weren’t doing something before,” we just have to find those first few stepping stones to help them start to gain some momentum. and help hold their hand, if you will, So that their technique and they feel confident about lifting, or how far they’re walking or whatever that is. And that’s an important topic, because a lot of times people want to add things in, but they weren’t quite ready or weren’t doing them before. And they then assume that they’re not able to do them at all. So you do have to take that in consideration, there is a ton that you can do, and that you can still add, even though you weren’t doing them prior to pregnancy.
Anthony Gurule 05:54
Now on the big questions is, is it safe? you know, outside to contact sports, or different things like that the majority of what you’re going to do is safe for pregnancy, right? Rock climbing, we have pregnant patients that have been rock climbing before, obviously, there’s a certain inherent risk with certain sports or activities. You know, you could fall off riding your bike, you could fall over running, right, so we’re not encouraging any of these by any means. We’re just kind of, you know, setting some suggestions, if you will. And you have to take into consideration.
Anthony Gurule 06:31
Now, there are certain things to consider when you’re talking about like weightlifting, and how heavy and the intensity that you’re doing. And if you’re doing Valsalva movements, which is essentially holding your breath to maintain a more rigid or stiff torso, as you’re seeing changes in blood volume and blood pressure, you know, you do have to take that in consideration. And that is again, of course a conversation with your provider that is managing your, your pregnancy, but we recommend Mama’s weight lift, or do resistance training. During pregnancy, again, we talked about about load management and the intensity and things like that, but you can still lift and do fairly intense things. And it’s a fairly as a you know, as a scale and a wide range during pregnancy and see a ton of benefit from that. Now, are we trying to hit one rep maxes and PRs during pregnancy, I mean, some would argue yes, but I would argue, why, that’s not really an accurate representation of what your strength is anyways. So you know, you do have to to kind of keep manipulating the numbers and the weights and the intensity and the sets and reps in order to do it. But weightlifting and resistance training is safe, and it is effective. Now, outside of that, there’s not a lot of unsafe things to do, again, outside of contact sports, or things that would elicit, you know, potential trauma to you or baby based on impact we’ve had, again, not our recommendations, but some have tried very just easy scheme, because they’re in the winter months, and they wanted to and they felt very confident about not falling. So you know, you have those types of things.
Anthony Gurule 08:16
Overall, again, we’re talking about movement. You need to move, and it’s good to get your heart rate up. And it’s good to breathe hard. So that doesn’t mean just because you’re pregnant, you can’t do HIIT training or circuit training or CrossFit or Orange Theory. But you do have to listen to your body and understand certain signs that would indicate that things might be too much, right? Now those are going to be different for everyone, but a lot of this comes down to you know, lightheadedness, you know, breathing too hard. Certain aches and pains within lower extremity, chest, abdomen, so on and so forth would be obviously like your more extreme ones. If you’re becoming pale or anything like that, I mean, again, these are the same criteria, though, that would be if someone else was working out or training too hard. So it’s realistically the same thing. It’s just that your threshold level for all those most likely have gone down. And depending on what type of an athlete you were before, you’re going to be maybe a little frustrated that you’re not able to do the things you were able to do previously, which makes sense. But if you’re someone who wasn’t exercising before, you’re probably going to be a little bit more hyper aware of that, of just feeling that shortness of breath or that uneasiness. So again, we’re not saying you have to push through that because we’re not trying to set yourself up for a strength and conditioning program to increase your metabolic capacity to increase your strength and conditioning during pregnancy. We’re trying to help you maintain a healthy active pregnancy.
Anthony Gurule 09:54
Now, walking. walking is great. but in general, we encourage you to do something above and beyond walking. Obviously, again, certain things would dictate that you would not be able to do so. And this is again, any exercise. Any exercise that you do during pregnancy needs to be consulted with and work through and have a conversation with the primary physician who is managing your pregnancy, whether that’s your nurse practitioner, your midwife or your OB or obstetrician, right. But we would encourage more than just walking. walking is fantastic, but that’s kind of like your baseline minimum, right? Just like our activities, or recommendation activity guidelines. We want a few days a week of where we’re kind of just doing this steady state getting our steps in, you know, kind of pushing ourselves, we’re huffing and puffing, but still just kind of at that conversational level, but you’re not really getting a lot of benefits outside of that.
Anthony Gurule 10:55
So if you’re just walking, high five. kudos. can you do something more? Can you do some bodyweight squats? Can you do some bodyweight, you know, good mornings? can you do some walking lunges? do you have a suspension training, we’re able to do some bodyweight rows? Do you have some bands that you can do some rows with? You know, there’s a lot that you can do that allows you to get a little bit more out of that. Now, again, this all comes back down to preferences of exercises that you like to do, because that’s gonna allow you to maintain the most consistency, but then also the intensity that you like to do. And we do encourage having an open mind and at least being willing to try some high intensity things that allow you to still get your heart rate up a little bit. And it’s okay to lift more than five or 10 pounds. And not saying that that is a bad thing. There’s programs out there where it’s all directed around that where it’s lighter weight, high rep, but I just don’t want individuals and mamas to feel like they’re not able to do more and or being ashamed because other people are just saying they should back off because they’re pregnant. “why would you need a lift that much?” It fits within your strength, and your comfort, and your wheelhouse, that is totally fine.
Anthony Gurule 12:05
Again, you if you’ve been doing that enough, you understand the risk reward ratio and having a conversation with your practitioner has driven us to kind of help navigate and guide as you start to get further through pregnancies, what things maybe we need to change or manipulate. But that’s totally fine. Now outside of that, the question around safe also comes up around core exercises. diastasis recti, pelvic floor strength, so on and so forth, we want to enhance the capability of understanding how to control tension within your abdominal wall and your pelvic floor through pregnancy, because the pressure is increasing due to baby taking up more space. But we’re not we’re not necessarily we’re not gaining more strength, right.
Anthony Gurule 12:45
And so what a lot of people assume it’s when we’ve seen this, is “I don’t want diastasis. So I’m doing more core work to prevent diastasis from happening.” diastasis recti will happen in 100% of moms, it’s estimated at the week 35 Everyone will have some form of it. Now it is technically not a quote unquote diagnosis, though, until 12 weeks postpartum, because it is a normal thing that everyone will get. So you can’t diagnose someone with something that everyone will get–doesn’t make sense, right? So after that, though, if you still have weakness or spacing issues, then we can have a you know, a stronger conversation about putting a diagnosis on that.
Anthony Gurule 13:26
But what we’re trying to enhance and help is what exercises are quote unquote, not safe versus unsafe, but adding too much pressure or tension into the abdominal wall or the pelvic floor and creating more laxity. again, as that pressure for as baby’s growing starts to put more pressure on the pelvic floor and the abdominal wall. If you’re doing more things that increases the pressure within the within the abdominal cavity that’s going to push on that separation even more and/or push on that pelvic floor even more, creating potential incontinence or prolapse issues and/or more bulging and doming within the abdominal wall stretching out that separation or that gap even further, potentially making the recovery process more challenging or slightly longer. I’m not saying that it will but potentially, so we do have to take that in consideration. So we go through activation exercise of the pelvic floor, of the abdominal wall so that you better understand how to control those pressure increases while you’re lifting or exercising so that you simply can stay at a management level.
Anthony Gurule 14:28
And that in turn, helps you get through pregnancy of understanding how to lift up your older kiddo, having to lift up dog food or anything like that. It’s just managing and controlling pressure. So there’s really not anything that I would say that safe or unsafe. Now, things that we would advise against for core exercises is sit ups or crunches. You know a lot of those things that create like hanging knee raises and different things like that during pregnancy. A lot of those things that create a lot of intra abdominal pressure and tension. and especially during a flex position, that tends to put a lot more pressure on the abdominal wall, the separation where diastasis will occur as well as the pelvic floor.
Anthony Gurule 15:09
So, you know, while we never say never, there’s definitely a category of things that we definitely urge against because the risk/reward benefit and again, risk not being “injured,” But risk of potentially putting more pressure and making the recovery process on the other side harder, is not is not something that we find to be as advantageous. But you can still get the benefits of quote unquote, core exercises through full body movements such as goblet squats, such as deadlifts, you know, depending on the phase that you’re in, push ups, which are, you know, a dynamic plank. or being able to do a TRX row, which is a reverse plank as you’re just lifting yourself up. three point rows where you’re on, you know, two hands or doing like a row on a bench, where you’re in a tabletop position that’s adding anti rotation exercises. So there’s a ton that you can do that still highlights and isolates, the core isolates, sorry. that highlights and will emphasize core activation, but through a full body compound movement. And what’s great about that is during pregnancy, depending on your energy levels, it’s hard to do all the little isolated accessory and all these separate exercises as it is. So it’s kind of nice being able to combine everything, so you get more bang for your buck, especially if you’re a parent and you’re on and you’re on baby number two or three, right?
Anthony Gurule 16:31
So what exercises are safe for pregnant women to do? All are. reduce or eliminate for sure contact activities, different things like that. the increased risk activities of you know, trauma and things like that. Outside of that you’re managing pressure, I would definitely encourage reducing anything that’s heavy lifting, that’s, that’s requiring you to do Valsalva moves, you’re having to hold your breath for an extended period of time. that changes blood pressure, so on and so forth. But outside of that, Pregnancy is a completely safe time to do all exercises. we definitely as we highlighted, urge and encourage, you know, certain things over other ones just for you know, added bang for your buck or full body movements, so on and so forth. And that, but outside of that you are free to do what you want.
Anthony Gurule 17:19
If you want guidance, though, you know, there are there are trainers out there that work specifically with prenatal patients. we would love to be able to have that conversation with you if that’s something you want to bounce back or navigate. Because we do want to encourage as much as we can. A very, very active pregnancy through exercise working out or however you want to describe that. So if you found this beneficial, please like share, subscribe. if you’re pregnant, I hope you can utilize this and take some of the information for you and yourself. If you have anyone else you know… a relative a family member, a friend who is pregnant and they’re unsure they’ve been you know asking this question what things I don’t know what things I can do. I don’t know if it’s safe for baby share this video with them. We’d love to be able to provide a better frame of reference and or context to be able to ask better questions so that they can find the workout program or the movements that work best for them during their pregnancy. Until next time guys live loud .if you’re currently pregnant, Congratulations, and we look forward to helping and serving in the future.
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Should You Stretch or Move First? | EP 89
Live LOUD Life Podcast
Lafayette Colorado
Episode 89
Should You Stretch or Move First?
With Dr. Antonio Gurule
EPISODE HIGHLIGHTS:
[1:56] How structure and function influence function.
[3:21] What is the cause of osteoarthritis in patients
[4:37] It’s not the structure but the function that is the issue.
[5:56] Change function, change behaviors – for the positive.
[7:12] How to improve your function.
Connect With Antonio and the Live LOUD team: hello@liveloudlife.com
Subscribe to my YouTube channel here: https://www.youtube.com/c/LiveLoud
Visit the website: https://www.lifeloudlife.com
Like the Facebook page: https://www.facebook.com/liveloudchiropractic/
Follow on Instagram: https://www.instagram.com/live.loud.life/
Guiding you to the adventurous life you were made for!
.
If you dig this give it a like ❤️, if you’re loving it let me hear you with a comment 🗣👂, and if you know it will help someone or anyone out please share 👥📲
Live Loud Chiropractic and Coaching Top Chiropractor and Physical Therapy in Lafayette Colorado Serving Boulder County Boulder, Longmont, Louisville, Erie, Broomfield, and Arvada Colorado
About Dr. Antonio Gurule
Background:
- Father
- Doctor of Chiropractic
- Owner of Live LOUD
- Personal Trainer & Health Coach
Check Out Some of Our Other Blog Posts and Podcast Episodes
Anthony Gurule 00:00
Hey what’s up guys, welcome back to another episode of the Live LOUD Life podcast. My name is Dr. Antonio, I’m your host of the Live LOUD Life podcast. My wife and I, we co-own Live LOUD Chiropractic and Coaching here in Lafayette, Colorado. We are just outside of Boulder, Colorado in Boulder County. And our mission is to help families. We want to help make families stronger, so that we can build a stronger community. We want to help guide you to the adventurous life that you and your family were meant for. And we do this through chiropractic and coaching. chiropractic, obviously being more of a hands on approach, more of a clinical conversation, clinical diagnostics, but the coaching aspect is really what we believe is, you know, the foundation of what our system methodology, whatever you want to call it is, because a lot of this comes around through just coaching suggestions and recommendations. also, you know, obviously within that comes into clinical prescriptions of certain things to eat or supplements, so on and so forth. But it’s coaching a lifestyle, it’s coaching, it’s coaching a philosophy and a foundation about how to live an active healthy life as an individual, and setting an example of a healthy active life for your family, for your immediate family, for your friends, and more importantly for your community. So stronger families to make a stronger community as a whole would be a win win, right? And that’s what we want to be able to do. we want to be able to help fill in the gaps in the holes that you’re maybe not getting from, from other roles and conditions.
Anthony Gurule 01:43
And today that’s in particular where we’re going to talk about. it’s going to be a little bit more of a shorter episode because this is more of a quote unquote, you know, just discussion around how to lay out a framework and a better understanding of how to work out or what exercises are safe or maybe not safe during pregnancy. This is a very, very common question that we get.
Anthony Gurule 02:12
My wife Nichelle has created a mini course that has some workout ideas, recommendations, and prescriptions than laid out into a workout. She guides and educates other clinicians on how to broach this topic as a chiropractor, how to better serve prenatal patients through chiropractic care, but also exercise recommendations and prescriptions, having recommendations with other personal trainers within the community whether that’s CrossFit whether that’s Orange Theory, chatting with coaches and owners and saying hey, if you have prenatal patients and they’re having these types of symptoms, or this has happened, here’s some better recommendations, not modifications. We call them lateralizations–you’re just you know, you’re doing something something different or something else we you know, we borrow that term from Charlie Weingroff, who’s a physical therapist and strength conditioning coach. But it also and also doulas, right, doulas and midwives and OBs who are directly involved with the prenatal process from nearly conception all the way through, having this conversation. we know that exercise is important during pregnancy,
Anthony Gurule 03:19
There are so many different studies that talk about the benefits of exercising during pregnancy, not only for the mom, but also for baby, which is quite interesting. They’re seeing increased cognitive-what’s the word I’m looking for? Excuse me, their cognitive output as a as an as a child through as they age is actually better from moms that actually worked out during pregnancy.
Anthony Gurule 03:50
Now this is tough, right? How do you define working out or exercise? it’s different for everybody. But we want to, and we encourage that, and yet we’re sympathetic to the different stages of life, aches and pains, so on and so forth, which obviously would limit what you can do from an exercise perspective. So you know, it’s a bit of a gray area on determining what is working out? what is exercise? What are the physical guidelines or recommendations for pregnancy? And without getting into the like, nitty gritty detail of every single thing. And obviously, every potential situation, if you had this versus this, what could happen? we’re not gonna be able to do that. What we just want to lay out is what is what are we trying to accomplish here, and we want to encourage you to stay as physically active as possible.
Anthony Gurule 04:41
And one of the things that constantly comes up is, well, should you add something in that you have not already been doing? Let’s say for instance, someone just through the stages of life with work and kids or whatever that is, they were not able to work out as much before they got pregnant, but now that they’re pregnant, whether they have more time or they understand the importance of exercises during pregnancy, well, would we say, “Well, you haven’t been exercising, so you shouldn’t do too much.” No, that doesn’t, that doesn’t really make sense. Now, we would encourage not to do too much, there’s obviously, you know, a too far swinging the pendulum of the other way. But we wouldn’t say “no, don’t exercise because you weren’t doing something before,” we just have to find those first few stepping stones to help them start to gain some momentum. and help hold their hand, if you will, So that their technique and they feel confident about lifting, or how far they’re walking or whatever that is. And that’s an important topic, because a lot of times people want to add things in, but they weren’t quite ready or weren’t doing them before. And they then assume that they’re not able to do them at all. So you do have to take that in consideration, there is a ton that you can do, and that you can still add, even though you weren’t doing them prior to pregnancy.
Anthony Gurule 05:54
Now on the big questions is, is it safe? you know, outside to contact sports, or different things like that the majority of what you’re going to do is safe for pregnancy, right? Rock climbing, we have pregnant patients that have been rock climbing before, obviously, there’s a certain inherent risk with certain sports or activities. You know, you could fall off riding your bike, you could fall over running, right, so we’re not encouraging any of these by any means. We’re just kind of, you know, setting some suggestions, if you will. And you have to take into consideration.
Anthony Gurule 06:31
Now, there are certain things to consider when you’re talking about like weightlifting, and how heavy and the intensity that you’re doing. And if you’re doing Valsalva movements, which is essentially holding your breath to maintain a more rigid or stiff torso, as you’re seeing changes in blood volume and blood pressure, you know, you do have to take that in consideration. And that is again, of course a conversation with your provider that is managing your, your pregnancy, but we recommend Mama’s weight lift, or do resistance training. During pregnancy, again, we talked about about load management and the intensity and things like that, but you can still lift and do fairly intense things. And it’s a fairly as a you know, as a scale and a wide range during pregnancy and see a ton of benefit from that. Now, are we trying to hit one rep maxes and PRs during pregnancy, I mean, some would argue yes, but I would argue, why, that’s not really an accurate representation of what your strength is anyways. So you know, you do have to to kind of keep manipulating the numbers and the weights and the intensity and the sets and reps in order to do it. But weightlifting and resistance training is safe, and it is effective. Now, outside of that, there’s not a lot of unsafe things to do, again, outside of contact sports, or things that would elicit, you know, potential trauma to you or baby based on impact we’ve had, again, not our recommendations, but some have tried very just easy scheme, because they’re in the winter months, and they wanted to and they felt very confident about not falling. So you know, you have those types of things.
Anthony Gurule 08:16
Overall, again, we’re talking about movement. You need to move, and it’s good to get your heart rate up. And it’s good to breathe hard. So that doesn’t mean just because you’re pregnant, you can’t do HIIT training or circuit training or CrossFit or Orange Theory. But you do have to listen to your body and understand certain signs that would indicate that things might be too much, right? Now those are going to be different for everyone, but a lot of this comes down to you know, lightheadedness, you know, breathing too hard. Certain aches and pains within lower extremity, chest, abdomen, so on and so forth would be obviously like your more extreme ones. If you’re becoming pale or anything like that, I mean, again, these are the same criteria, though, that would be if someone else was working out or training too hard. So it’s realistically the same thing. It’s just that your threshold level for all those most likely have gone down. And depending on what type of an athlete you were before, you’re going to be maybe a little frustrated that you’re not able to do the things you were able to do previously, which makes sense. But if you’re someone who wasn’t exercising before, you’re probably going to be a little bit more hyper aware of that, of just feeling that shortness of breath or that uneasiness. So again, we’re not saying you have to push through that because we’re not trying to set yourself up for a strength and conditioning program to increase your metabolic capacity to increase your strength and conditioning during pregnancy. We’re trying to help you maintain a healthy active pregnancy.
Anthony Gurule 09:54
Now, walking. walking is great. but in general, we encourage you to do something above and beyond walking. Obviously, again, certain things would dictate that you would not be able to do so. And this is again, any exercise. Any exercise that you do during pregnancy needs to be consulted with and work through and have a conversation with the primary physician who is managing your pregnancy, whether that’s your nurse practitioner, your midwife or your OB or obstetrician, right. But we would encourage more than just walking. walking is fantastic, but that’s kind of like your baseline minimum, right? Just like our activities, or recommendation activity guidelines. We want a few days a week of where we’re kind of just doing this steady state getting our steps in, you know, kind of pushing ourselves, we’re huffing and puffing, but still just kind of at that conversational level, but you’re not really getting a lot of benefits outside of that.
Anthony Gurule 10:55
So if you’re just walking, high five. kudos. can you do something more? Can you do some bodyweight squats? Can you do some bodyweight, you know, good mornings? can you do some walking lunges? do you have a suspension training, we’re able to do some bodyweight rows? Do you have some bands that you can do some rows with? You know, there’s a lot that you can do that allows you to get a little bit more out of that. Now, again, this all comes back down to preferences of exercises that you like to do, because that’s gonna allow you to maintain the most consistency, but then also the intensity that you like to do. And we do encourage having an open mind and at least being willing to try some high intensity things that allow you to still get your heart rate up a little bit. And it’s okay to lift more than five or 10 pounds. And not saying that that is a bad thing. There’s programs out there where it’s all directed around that where it’s lighter weight, high rep, but I just don’t want individuals and mamas to feel like they’re not able to do more and or being ashamed because other people are just saying they should back off because they’re pregnant. “why would you need a lift that much?” It fits within your strength, and your comfort, and your wheelhouse, that is totally fine.
Anthony Gurule 12:05
Again, you if you’ve been doing that enough, you understand the risk reward ratio and having a conversation with your practitioner has driven us to kind of help navigate and guide as you start to get further through pregnancies, what things maybe we need to change or manipulate. But that’s totally fine. Now outside of that, the question around safe also comes up around core exercises. diastasis recti, pelvic floor strength, so on and so forth, we want to enhance the capability of understanding how to control tension within your abdominal wall and your pelvic floor through pregnancy, because the pressure is increasing due to baby taking up more space. But we’re not we’re not necessarily we’re not gaining more strength, right.
Anthony Gurule 12:45
And so what a lot of people assume it’s when we’ve seen this, is “I don’t want diastasis. So I’m doing more core work to prevent diastasis from happening.” diastasis recti will happen in 100% of moms, it’s estimated at the week 35 Everyone will have some form of it. Now it is technically not a quote unquote diagnosis, though, until 12 weeks postpartum, because it is a normal thing that everyone will get. So you can’t diagnose someone with something that everyone will get–doesn’t make sense, right? So after that, though, if you still have weakness or spacing issues, then we can have a you know, a stronger conversation about putting a diagnosis on that.
Anthony Gurule 13:26
But what we’re trying to enhance and help is what exercises are quote unquote, not safe versus unsafe, but adding too much pressure or tension into the abdominal wall or the pelvic floor and creating more laxity. again, as that pressure for as baby’s growing starts to put more pressure on the pelvic floor and the abdominal wall. If you’re doing more things that increases the pressure within the within the abdominal cavity that’s going to push on that separation even more and/or push on that pelvic floor even more, creating potential incontinence or prolapse issues and/or more bulging and doming within the abdominal wall stretching out that separation or that gap even further, potentially making the recovery process more challenging or slightly longer. I’m not saying that it will but potentially, so we do have to take that in consideration. So we go through activation exercise of the pelvic floor, of the abdominal wall so that you better understand how to control those pressure increases while you’re lifting or exercising so that you simply can stay at a management level.
Anthony Gurule 14:28
And that in turn, helps you get through pregnancy of understanding how to lift up your older kiddo, having to lift up dog food or anything like that. It’s just managing and controlling pressure. So there’s really not anything that I would say that safe or unsafe. Now, things that we would advise against for core exercises is sit ups or crunches. You know a lot of those things that create like hanging knee raises and different things like that during pregnancy. A lot of those things that create a lot of intra abdominal pressure and tension. and especially during a flex position, that tends to put a lot more pressure on the abdominal wall, the separation where diastasis will occur as well as the pelvic floor.
Anthony Gurule 15:09
So, you know, while we never say never, there’s definitely a category of things that we definitely urge against because the risk/reward benefit and again, risk not being “injured,” But risk of potentially putting more pressure and making the recovery process on the other side harder, is not is not something that we find to be as advantageous. But you can still get the benefits of quote unquote, core exercises through full body movements such as goblet squats, such as deadlifts, you know, depending on the phase that you’re in, push ups, which are, you know, a dynamic plank. or being able to do a TRX row, which is a reverse plank as you’re just lifting yourself up. three point rows where you’re on, you know, two hands or doing like a row on a bench, where you’re in a tabletop position that’s adding anti rotation exercises. So there’s a ton that you can do that still highlights and isolates, the core isolates, sorry. that highlights and will emphasize core activation, but through a full body compound movement. And what’s great about that is during pregnancy, depending on your energy levels, it’s hard to do all the little isolated accessory and all these separate exercises as it is. So it’s kind of nice being able to combine everything, so you get more bang for your buck, especially if you’re a parent and you’re on and you’re on baby number two or three, right?
Anthony Gurule 16:31
So what exercises are safe for pregnant women to do? All are. reduce or eliminate for sure contact activities, different things like that. the increased risk activities of you know, trauma and things like that. Outside of that you’re managing pressure, I would definitely encourage reducing anything that’s heavy lifting, that’s, that’s requiring you to do Valsalva moves, you’re having to hold your breath for an extended period of time. that changes blood pressure, so on and so forth. But outside of that, Pregnancy is a completely safe time to do all exercises. we definitely as we highlighted, urge and encourage, you know, certain things over other ones just for you know, added bang for your buck or full body movements, so on and so forth. And that, but outside of that you are free to do what you want.
Anthony Gurule 17:19
If you want guidance, though, you know, there are there are trainers out there that work specifically with prenatal patients. we would love to be able to have that conversation with you if that’s something you want to bounce back or navigate. Because we do want to encourage as much as we can. A very, very active pregnancy through exercise working out or however you want to describe that. So if you found this beneficial, please like share, subscribe. if you’re pregnant, I hope you can utilize this and take some of the information for you and yourself. If you have anyone else you know… a relative a family member, a friend who is pregnant and they’re unsure they’ve been you know asking this question what things I don’t know what things I can do. I don’t know if it’s safe for baby share this video with them. We’d love to be able to provide a better frame of reference and or context to be able to ask better questions so that they can find the workout program or the movements that work best for them during their pregnancy. Until next time guys live loud .if you’re currently pregnant, Congratulations, and we look forward to helping and serving in the future.
–
3 Things I Would Never say to Someone with Low Back Pain | EP 88
Live LOUD Life Podcast
Lafayette Colorado
Episode 88
EP|88 3 Things I Would Never say to Someone with Low Back Pain
With Dr. Antonio Gurule
HIGHLIGHTS:
[0:09]What I would never say to a patient.
[2:03] What to do when you have lower back pain?
[4:13] What adjustment and manipulation can do for you.
[6:07] The importance of proper assessment and evaluation.
[7:55] More than alignment, we need function.
[9:38] Have a good assessment and evaluation with your provider.
Connect With Antonio and the Live LOUD team: hello@liveloudlife.com
Subscribe to my YouTube channel here: https://www.youtube.com/c/LiveLoud
Visit the website: https://www.lifeloudlife.com
Like the Facebook page: https://www.facebook.com/liveloudchiropractic/
Follow on Instagram: https://www.instagram.com/live.loud.life/
Guiding you to the adventurous life you were made for!
.
If you dig this give it a like ❤️, if you’re loving it let me hear you with a comment 🗣👂, and if you know it will help someone or anyone out please share 👥📲
Live Loud Chiropractic and Coaching Top Chiropractor and Physical Therapy in Lafayette Colorado Serving Boulder County Boulder, Longmont, Louisville, Erie, Broomfield, and Arvada Colorado
About Dr. Antonio Gurule
Background:
- Father
- Doctor of Chiropractic
- Owner of Live LOUD
- Personal Trainer & Health Coach
Check Out Some of Our Other Blog Posts and Podcast Episodes
Anthony Gurule 00:00
Hey what’s up guys, welcome back to another episode of the Live LOUD Life podcast. My name is Dr. Antonio, I’m your host of the Live LOUD Life podcast. My wife and I, we co-own Live LOUD Chiropractic and Coaching here in Lafayette, Colorado. We are just outside of Boulder, Colorado in Boulder County. And our mission is to help families. We want to help make families stronger, so that we can build a stronger community. We want to help guide you to the adventurous life that you and your family were meant for. And we do this through chiropractic and coaching. chiropractic, obviously being more of a hands on approach, more of a clinical conversation, clinical diagnostics, but the coaching aspect is really what we believe is, you know, the foundation of what our system methodology, whatever you want to call it is, because a lot of this comes around through just coaching suggestions and recommendations. also, you know, obviously within that comes into clinical prescriptions of certain things to eat or supplements, so on and so forth. But it’s coaching a lifestyle, it’s coaching, it’s coaching a philosophy and a foundation about how to live an active healthy life as an individual, and setting an example of a healthy active life for your family, for your immediate family, for your friends, and more importantly for your community. So stronger families to make a stronger community as a whole would be a win win, right? And that’s what we want to be able to do. we want to be able to help fill in the gaps in the holes that you’re maybe not getting from, from other roles and conditions.
Anthony Gurule 01:43
And today that’s in particular where we’re going to talk about. it’s going to be a little bit more of a shorter episode because this is more of a quote unquote, you know, just discussion around how to lay out a framework and a better understanding of how to work out or what exercises are safe or maybe not safe during pregnancy. This is a very, very common question that we get.
Anthony Gurule 02:12
My wife Nichelle has created a mini course that has some workout ideas, recommendations, and prescriptions than laid out into a workout. She guides and educates other clinicians on how to broach this topic as a chiropractor, how to better serve prenatal patients through chiropractic care, but also exercise recommendations and prescriptions, having recommendations with other personal trainers within the community whether that’s CrossFit whether that’s Orange Theory, chatting with coaches and owners and saying hey, if you have prenatal patients and they’re having these types of symptoms, or this has happened, here’s some better recommendations, not modifications. We call them lateralizations–you’re just you know, you’re doing something something different or something else we you know, we borrow that term from Charlie Weingroff, who’s a physical therapist and strength conditioning coach. But it also and also doulas, right, doulas and midwives and OBs who are directly involved with the prenatal process from nearly conception all the way through, having this conversation. we know that exercise is important during pregnancy,
Anthony Gurule 03:19
There are so many different studies that talk about the benefits of exercising during pregnancy, not only for the mom, but also for baby, which is quite interesting. They’re seeing increased cognitive-what’s the word I’m looking for? Excuse me, their cognitive output as a as an as a child through as they age is actually better from moms that actually worked out during pregnancy.
Anthony Gurule 03:50
Now this is tough, right? How do you define working out or exercise? it’s different for everybody. But we want to, and we encourage that, and yet we’re sympathetic to the different stages of life, aches and pains, so on and so forth, which obviously would limit what you can do from an exercise perspective. So you know, it’s a bit of a gray area on determining what is working out? what is exercise? What are the physical guidelines or recommendations for pregnancy? And without getting into the like, nitty gritty detail of every single thing. And obviously, every potential situation, if you had this versus this, what could happen? we’re not gonna be able to do that. What we just want to lay out is what is what are we trying to accomplish here, and we want to encourage you to stay as physically active as possible.
Anthony Gurule 04:41
And one of the things that constantly comes up is, well, should you add something in that you have not already been doing? Let’s say for instance, someone just through the stages of life with work and kids or whatever that is, they were not able to work out as much before they got pregnant, but now that they’re pregnant, whether they have more time or they understand the importance of exercises during pregnancy, well, would we say, “Well, you haven’t been exercising, so you shouldn’t do too much.” No, that doesn’t, that doesn’t really make sense. Now, we would encourage not to do too much, there’s obviously, you know, a too far swinging the pendulum of the other way. But we wouldn’t say “no, don’t exercise because you weren’t doing something before,” we just have to find those first few stepping stones to help them start to gain some momentum. and help hold their hand, if you will, So that their technique and they feel confident about lifting, or how far they’re walking or whatever that is. And that’s an important topic, because a lot of times people want to add things in, but they weren’t quite ready or weren’t doing them before. And they then assume that they’re not able to do them at all. So you do have to take that in consideration, there is a ton that you can do, and that you can still add, even though you weren’t doing them prior to pregnancy.
Anthony Gurule 05:54
Now on the big questions is, is it safe? you know, outside to contact sports, or different things like that the majority of what you’re going to do is safe for pregnancy, right? Rock climbing, we have pregnant patients that have been rock climbing before, obviously, there’s a certain inherent risk with certain sports or activities. You know, you could fall off riding your bike, you could fall over running, right, so we’re not encouraging any of these by any means. We’re just kind of, you know, setting some suggestions, if you will. And you have to take into consideration.
Anthony Gurule 06:31
Now, there are certain things to consider when you’re talking about like weightlifting, and how heavy and the intensity that you’re doing. And if you’re doing Valsalva movements, which is essentially holding your breath to maintain a more rigid or stiff torso, as you’re seeing changes in blood volume and blood pressure, you know, you do have to take that in consideration. And that is again, of course a conversation with your provider that is managing your, your pregnancy, but we recommend Mama’s weight lift, or do resistance training. During pregnancy, again, we talked about about load management and the intensity and things like that, but you can still lift and do fairly intense things. And it’s a fairly as a you know, as a scale and a wide range during pregnancy and see a ton of benefit from that. Now, are we trying to hit one rep maxes and PRs during pregnancy, I mean, some would argue yes, but I would argue, why, that’s not really an accurate representation of what your strength is anyways. So you know, you do have to to kind of keep manipulating the numbers and the weights and the intensity and the sets and reps in order to do it. But weightlifting and resistance training is safe, and it is effective. Now, outside of that, there’s not a lot of unsafe things to do, again, outside of contact sports, or things that would elicit, you know, potential trauma to you or baby based on impact we’ve had, again, not our recommendations, but some have tried very just easy scheme, because they’re in the winter months, and they wanted to and they felt very confident about not falling. So you know, you have those types of things.
Anthony Gurule 08:16
Overall, again, we’re talking about movement. You need to move, and it’s good to get your heart rate up. And it’s good to breathe hard. So that doesn’t mean just because you’re pregnant, you can’t do HIIT training or circuit training or CrossFit or Orange Theory. But you do have to listen to your body and understand certain signs that would indicate that things might be too much, right? Now those are going to be different for everyone, but a lot of this comes down to you know, lightheadedness, you know, breathing too hard. Certain aches and pains within lower extremity, chest, abdomen, so on and so forth would be obviously like your more extreme ones. If you’re becoming pale or anything like that, I mean, again, these are the same criteria, though, that would be if someone else was working out or training too hard. So it’s realistically the same thing. It’s just that your threshold level for all those most likely have gone down. And depending on what type of an athlete you were before, you’re going to be maybe a little frustrated that you’re not able to do the things you were able to do previously, which makes sense. But if you’re someone who wasn’t exercising before, you’re probably going to be a little bit more hyper aware of that, of just feeling that shortness of breath or that uneasiness. So again, we’re not saying you have to push through that because we’re not trying to set yourself up for a strength and conditioning program to increase your metabolic capacity to increase your strength and conditioning during pregnancy. We’re trying to help you maintain a healthy active pregnancy.
Anthony Gurule 09:54
Now, walking. walking is great. but in general, we encourage you to do something above and beyond walking. Obviously, again, certain things would dictate that you would not be able to do so. And this is again, any exercise. Any exercise that you do during pregnancy needs to be consulted with and work through and have a conversation with the primary physician who is managing your pregnancy, whether that’s your nurse practitioner, your midwife or your OB or obstetrician, right. But we would encourage more than just walking. walking is fantastic, but that’s kind of like your baseline minimum, right? Just like our activities, or recommendation activity guidelines. We want a few days a week of where we’re kind of just doing this steady state getting our steps in, you know, kind of pushing ourselves, we’re huffing and puffing, but still just kind of at that conversational level, but you’re not really getting a lot of benefits outside of that.
Anthony Gurule 10:55
So if you’re just walking, high five. kudos. can you do something more? Can you do some bodyweight squats? Can you do some bodyweight, you know, good mornings? can you do some walking lunges? do you have a suspension training, we’re able to do some bodyweight rows? Do you have some bands that you can do some rows with? You know, there’s a lot that you can do that allows you to get a little bit more out of that. Now, again, this all comes back down to preferences of exercises that you like to do, because that’s gonna allow you to maintain the most consistency, but then also the intensity that you like to do. And we do encourage having an open mind and at least being willing to try some high intensity things that allow you to still get your heart rate up a little bit. And it’s okay to lift more than five or 10 pounds. And not saying that that is a bad thing. There’s programs out there where it’s all directed around that where it’s lighter weight, high rep, but I just don’t want individuals and mamas to feel like they’re not able to do more and or being ashamed because other people are just saying they should back off because they’re pregnant. “why would you need a lift that much?” It fits within your strength, and your comfort, and your wheelhouse, that is totally fine.
Anthony Gurule 12:05
Again, you if you’ve been doing that enough, you understand the risk reward ratio and having a conversation with your practitioner has driven us to kind of help navigate and guide as you start to get further through pregnancies, what things maybe we need to change or manipulate. But that’s totally fine. Now outside of that, the question around safe also comes up around core exercises. diastasis recti, pelvic floor strength, so on and so forth, we want to enhance the capability of understanding how to control tension within your abdominal wall and your pelvic floor through pregnancy, because the pressure is increasing due to baby taking up more space. But we’re not we’re not necessarily we’re not gaining more strength, right.
Anthony Gurule 12:45
And so what a lot of people assume it’s when we’ve seen this, is “I don’t want diastasis. So I’m doing more core work to prevent diastasis from happening.” diastasis recti will happen in 100% of moms, it’s estimated at the week 35 Everyone will have some form of it. Now it is technically not a quote unquote diagnosis, though, until 12 weeks postpartum, because it is a normal thing that everyone will get. So you can’t diagnose someone with something that everyone will get–doesn’t make sense, right? So after that, though, if you still have weakness or spacing issues, then we can have a you know, a stronger conversation about putting a diagnosis on that.
Anthony Gurule 13:26
But what we’re trying to enhance and help is what exercises are quote unquote, not safe versus unsafe, but adding too much pressure or tension into the abdominal wall or the pelvic floor and creating more laxity. again, as that pressure for as baby’s growing starts to put more pressure on the pelvic floor and the abdominal wall. If you’re doing more things that increases the pressure within the within the abdominal cavity that’s going to push on that separation even more and/or push on that pelvic floor even more, creating potential incontinence or prolapse issues and/or more bulging and doming within the abdominal wall stretching out that separation or that gap even further, potentially making the recovery process more challenging or slightly longer. I’m not saying that it will but potentially, so we do have to take that in consideration. So we go through activation exercise of the pelvic floor, of the abdominal wall so that you better understand how to control those pressure increases while you’re lifting or exercising so that you simply can stay at a management level.
Anthony Gurule 14:28
And that in turn, helps you get through pregnancy of understanding how to lift up your older kiddo, having to lift up dog food or anything like that. It’s just managing and controlling pressure. So there’s really not anything that I would say that safe or unsafe. Now, things that we would advise against for core exercises is sit ups or crunches. You know a lot of those things that create like hanging knee raises and different things like that during pregnancy. A lot of those things that create a lot of intra abdominal pressure and tension. and especially during a flex position, that tends to put a lot more pressure on the abdominal wall, the separation where diastasis will occur as well as the pelvic floor.
Anthony Gurule 15:09
So, you know, while we never say never, there’s definitely a category of things that we definitely urge against because the risk/reward benefit and again, risk not being “injured,” But risk of potentially putting more pressure and making the recovery process on the other side harder, is not is not something that we find to be as advantageous. But you can still get the benefits of quote unquote, core exercises through full body movements such as goblet squats, such as deadlifts, you know, depending on the phase that you’re in, push ups, which are, you know, a dynamic plank. or being able to do a TRX row, which is a reverse plank as you’re just lifting yourself up. three point rows where you’re on, you know, two hands or doing like a row on a bench, where you’re in a tabletop position that’s adding anti rotation exercises. So there’s a ton that you can do that still highlights and isolates, the core isolates, sorry. that highlights and will emphasize core activation, but through a full body compound movement. And what’s great about that is during pregnancy, depending on your energy levels, it’s hard to do all the little isolated accessory and all these separate exercises as it is. So it’s kind of nice being able to combine everything, so you get more bang for your buck, especially if you’re a parent and you’re on and you’re on baby number two or three, right?
Anthony Gurule 16:31
So what exercises are safe for pregnant women to do? All are. reduce or eliminate for sure contact activities, different things like that. the increased risk activities of you know, trauma and things like that. Outside of that you’re managing pressure, I would definitely encourage reducing anything that’s heavy lifting, that’s, that’s requiring you to do Valsalva moves, you’re having to hold your breath for an extended period of time. that changes blood pressure, so on and so forth. But outside of that, Pregnancy is a completely safe time to do all exercises. we definitely as we highlighted, urge and encourage, you know, certain things over other ones just for you know, added bang for your buck or full body movements, so on and so forth. And that, but outside of that you are free to do what you want.
Anthony Gurule 17:19
If you want guidance, though, you know, there are there are trainers out there that work specifically with prenatal patients. we would love to be able to have that conversation with you if that’s something you want to bounce back or navigate. Because we do want to encourage as much as we can. A very, very active pregnancy through exercise working out or however you want to describe that. So if you found this beneficial, please like share, subscribe. if you’re pregnant, I hope you can utilize this and take some of the information for you and yourself. If you have anyone else you know… a relative a family member, a friend who is pregnant and they’re unsure they’ve been you know asking this question what things I don’t know what things I can do. I don’t know if it’s safe for baby share this video with them. We’d love to be able to provide a better frame of reference and or context to be able to ask better questions so that they can find the workout program or the movements that work best for them during their pregnancy. Until next time guys live loud .if you’re currently pregnant, Congratulations, and we look forward to helping and serving in the future.
–
The Top Two Exercises for Shoulder Pain | EP 87
Live LOUD Life Podcast
Lafayette Colorado
Episode 87
The Top Two Exercises for Shoulder Pain
With Dr. Antonio Gurule
EPISODE HIGHLIGHTS:
[0:09] The anatomy of the shoulder
[1:51] Why is the shoulder joint so important?
[3:36] Banded exercises for shoulder pain.
[4:16] What is the role of the rotator cuff in shoulder pain?
[6:30] Introduction to the TRX Rows exercise.
[8:18] Strength length tension relationship
[10:17] When you deal with proper stabilization, you see shoulder issues melt away.
Subscribe to my YouTube channel here: https://www.youtube.com/c/LiveLoud
Visit the website: https://www.lifeloudlife.com
Like the Facebook page: https://www.facebook.com/liveloudchiropractic/
Follow on Instagram: https://www.instagram.com/live.loud.life/
Guiding you to the adventurous life you were made for!
.
If you dig this give it a like ❤️, if you’re loving it let me hear you with a comment 🗣👂, and if you know it will help someone or anyone out please share 👥📲
Live Loud Chiropractic and Coaching Top Chiropractor and Physical Therapy in Lafayette Colorado Serving Boulder County Boulder, Longmont, Louisville, Erie, Broomfield, and Arvada Colorado
About Dr. Antonio Gurule
Background:
- Father
- Doctor of Chiropractic
- Owner of Live LOUD
- Personal Trainer & Health Coach
Check Out Some of Our Other Blog Posts and Podcast Episodes
Anthony Gurule 00:00
Hey what’s up guys, welcome back to another episode of the Live LOUD Life podcast. My name is Dr. Antonio, I’m your host of the Live LOUD Life podcast. My wife and I, we co-own Live LOUD Chiropractic and Coaching here in Lafayette, Colorado. We are just outside of Boulder, Colorado in Boulder County. And our mission is to help families. We want to help make families stronger, so that we can build a stronger community. We want to help guide you to the adventurous life that you and your family were meant for. And we do this through chiropractic and coaching. chiropractic, obviously being more of a hands on approach, more of a clinical conversation, clinical diagnostics, but the coaching aspect is really what we believe is, you know, the foundation of what our system methodology, whatever you want to call it is, because a lot of this comes around through just coaching suggestions and recommendations. also, you know, obviously within that comes into clinical prescriptions of certain things to eat or supplements, so on and so forth. But it’s coaching a lifestyle, it’s coaching, it’s coaching a philosophy and a foundation about how to live an active healthy life as an individual, and setting an example of a healthy active life for your family, for your immediate family, for your friends, and more importantly for your community. So stronger families to make a stronger community as a whole would be a win win, right? And that’s what we want to be able to do. we want to be able to help fill in the gaps in the holes that you’re maybe not getting from, from other roles and conditions.
Anthony Gurule 01:43
And today that’s in particular where we’re going to talk about. it’s going to be a little bit more of a shorter episode because this is more of a quote unquote, you know, just discussion around how to lay out a framework and a better understanding of how to work out or what exercises are safe or maybe not safe during pregnancy. This is a very, very common question that we get.
Anthony Gurule 02:12
My wife Nichelle has created a mini course that has some workout ideas, recommendations, and prescriptions than laid out into a workout. She guides and educates other clinicians on how to broach this topic as a chiropractor, how to better serve prenatal patients through chiropractic care, but also exercise recommendations and prescriptions, having recommendations with other personal trainers within the community whether that’s CrossFit whether that’s Orange Theory, chatting with coaches and owners and saying hey, if you have prenatal patients and they’re having these types of symptoms, or this has happened, here’s some better recommendations, not modifications. We call them lateralizations–you’re just you know, you’re doing something something different or something else we you know, we borrow that term from Charlie Weingroff, who’s a physical therapist and strength conditioning coach. But it also and also doulas, right, doulas and midwives and OBs who are directly involved with the prenatal process from nearly conception all the way through, having this conversation. we know that exercise is important during pregnancy,
Anthony Gurule 03:19
There are so many different studies that talk about the benefits of exercising during pregnancy, not only for the mom, but also for baby, which is quite interesting. They’re seeing increased cognitive-what’s the word I’m looking for? Excuse me, their cognitive output as a as an as a child through as they age is actually better from moms that actually worked out during pregnancy.
Anthony Gurule 03:50
Now this is tough, right? How do you define working out or exercise? it’s different for everybody. But we want to, and we encourage that, and yet we’re sympathetic to the different stages of life, aches and pains, so on and so forth, which obviously would limit what you can do from an exercise perspective. So you know, it’s a bit of a gray area on determining what is working out? what is exercise? What are the physical guidelines or recommendations for pregnancy? And without getting into the like, nitty gritty detail of every single thing. And obviously, every potential situation, if you had this versus this, what could happen? we’re not gonna be able to do that. What we just want to lay out is what is what are we trying to accomplish here, and we want to encourage you to stay as physically active as possible.
Anthony Gurule 04:41
And one of the things that constantly comes up is, well, should you add something in that you have not already been doing? Let’s say for instance, someone just through the stages of life with work and kids or whatever that is, they were not able to work out as much before they got pregnant, but now that they’re pregnant, whether they have more time or they understand the importance of exercises during pregnancy, well, would we say, “Well, you haven’t been exercising, so you shouldn’t do too much.” No, that doesn’t, that doesn’t really make sense. Now, we would encourage not to do too much, there’s obviously, you know, a too far swinging the pendulum of the other way. But we wouldn’t say “no, don’t exercise because you weren’t doing something before,” we just have to find those first few stepping stones to help them start to gain some momentum. and help hold their hand, if you will, So that their technique and they feel confident about lifting, or how far they’re walking or whatever that is. And that’s an important topic, because a lot of times people want to add things in, but they weren’t quite ready or weren’t doing them before. And they then assume that they’re not able to do them at all. So you do have to take that in consideration, there is a ton that you can do, and that you can still add, even though you weren’t doing them prior to pregnancy.
Anthony Gurule 05:54
Now on the big questions is, is it safe? you know, outside to contact sports, or different things like that the majority of what you’re going to do is safe for pregnancy, right? Rock climbing, we have pregnant patients that have been rock climbing before, obviously, there’s a certain inherent risk with certain sports or activities. You know, you could fall off riding your bike, you could fall over running, right, so we’re not encouraging any of these by any means. We’re just kind of, you know, setting some suggestions, if you will. And you have to take into consideration.
Anthony Gurule 06:31
Now, there are certain things to consider when you’re talking about like weightlifting, and how heavy and the intensity that you’re doing. And if you’re doing Valsalva movements, which is essentially holding your breath to maintain a more rigid or stiff torso, as you’re seeing changes in blood volume and blood pressure, you know, you do have to take that in consideration. And that is again, of course a conversation with your provider that is managing your, your pregnancy, but we recommend Mama’s weight lift, or do resistance training. During pregnancy, again, we talked about about load management and the intensity and things like that, but you can still lift and do fairly intense things. And it’s a fairly as a you know, as a scale and a wide range during pregnancy and see a ton of benefit from that. Now, are we trying to hit one rep maxes and PRs during pregnancy, I mean, some would argue yes, but I would argue, why, that’s not really an accurate representation of what your strength is anyways. So you know, you do have to to kind of keep manipulating the numbers and the weights and the intensity and the sets and reps in order to do it. But weightlifting and resistance training is safe, and it is effective. Now, outside of that, there’s not a lot of unsafe things to do, again, outside of contact sports, or things that would elicit, you know, potential trauma to you or baby based on impact we’ve had, again, not our recommendations, but some have tried very just easy scheme, because they’re in the winter months, and they wanted to and they felt very confident about not falling. So you know, you have those types of things.
Anthony Gurule 08:16
Overall, again, we’re talking about movement. You need to move, and it’s good to get your heart rate up. And it’s good to breathe hard. So that doesn’t mean just because you’re pregnant, you can’t do HIIT training or circuit training or CrossFit or Orange Theory. But you do have to listen to your body and understand certain signs that would indicate that things might be too much, right? Now those are going to be different for everyone, but a lot of this comes down to you know, lightheadedness, you know, breathing too hard. Certain aches and pains within lower extremity, chest, abdomen, so on and so forth would be obviously like your more extreme ones. If you’re becoming pale or anything like that, I mean, again, these are the same criteria, though, that would be if someone else was working out or training too hard. So it’s realistically the same thing. It’s just that your threshold level for all those most likely have gone down. And depending on what type of an athlete you were before, you’re going to be maybe a little frustrated that you’re not able to do the things you were able to do previously, which makes sense. But if you’re someone who wasn’t exercising before, you’re probably going to be a little bit more hyper aware of that, of just feeling that shortness of breath or that uneasiness. So again, we’re not saying you have to push through that because we’re not trying to set yourself up for a strength and conditioning program to increase your metabolic capacity to increase your strength and conditioning during pregnancy. We’re trying to help you maintain a healthy active pregnancy.
Anthony Gurule 09:54
Now, walking. walking is great. but in general, we encourage you to do something above and beyond walking. Obviously, again, certain things would dictate that you would not be able to do so. And this is again, any exercise. Any exercise that you do during pregnancy needs to be consulted with and work through and have a conversation with the primary physician who is managing your pregnancy, whether that’s your nurse practitioner, your midwife or your OB or obstetrician, right. But we would encourage more than just walking. walking is fantastic, but that’s kind of like your baseline minimum, right? Just like our activities, or recommendation activity guidelines. We want a few days a week of where we’re kind of just doing this steady state getting our steps in, you know, kind of pushing ourselves, we’re huffing and puffing, but still just kind of at that conversational level, but you’re not really getting a lot of benefits outside of that.
Anthony Gurule 10:55
So if you’re just walking, high five. kudos. can you do something more? Can you do some bodyweight squats? Can you do some bodyweight, you know, good mornings? can you do some walking lunges? do you have a suspension training, we’re able to do some bodyweight rows? Do you have some bands that you can do some rows with? You know, there’s a lot that you can do that allows you to get a little bit more out of that. Now, again, this all comes back down to preferences of exercises that you like to do, because that’s gonna allow you to maintain the most consistency, but then also the intensity that you like to do. And we do encourage having an open mind and at least being willing to try some high intensity things that allow you to still get your heart rate up a little bit. And it’s okay to lift more than five or 10 pounds. And not saying that that is a bad thing. There’s programs out there where it’s all directed around that where it’s lighter weight, high rep, but I just don’t want individuals and mamas to feel like they’re not able to do more and or being ashamed because other people are just saying they should back off because they’re pregnant. “why would you need a lift that much?” It fits within your strength, and your comfort, and your wheelhouse, that is totally fine.
Anthony Gurule 12:05
Again, you if you’ve been doing that enough, you understand the risk reward ratio and having a conversation with your practitioner has driven us to kind of help navigate and guide as you start to get further through pregnancies, what things maybe we need to change or manipulate. But that’s totally fine. Now outside of that, the question around safe also comes up around core exercises. diastasis recti, pelvic floor strength, so on and so forth, we want to enhance the capability of understanding how to control tension within your abdominal wall and your pelvic floor through pregnancy, because the pressure is increasing due to baby taking up more space. But we’re not we’re not necessarily we’re not gaining more strength, right.
Anthony Gurule 12:45
And so what a lot of people assume it’s when we’ve seen this, is “I don’t want diastasis. So I’m doing more core work to prevent diastasis from happening.” diastasis recti will happen in 100% of moms, it’s estimated at the week 35 Everyone will have some form of it. Now it is technically not a quote unquote diagnosis, though, until 12 weeks postpartum, because it is a normal thing that everyone will get. So you can’t diagnose someone with something that everyone will get–doesn’t make sense, right? So after that, though, if you still have weakness or spacing issues, then we can have a you know, a stronger conversation about putting a diagnosis on that.
Anthony Gurule 13:26
But what we’re trying to enhance and help is what exercises are quote unquote, not safe versus unsafe, but adding too much pressure or tension into the abdominal wall or the pelvic floor and creating more laxity. again, as that pressure for as baby’s growing starts to put more pressure on the pelvic floor and the abdominal wall. If you’re doing more things that increases the pressure within the within the abdominal cavity that’s going to push on that separation even more and/or push on that pelvic floor even more, creating potential incontinence or prolapse issues and/or more bulging and doming within the abdominal wall stretching out that separation or that gap even further, potentially making the recovery process more challenging or slightly longer. I’m not saying that it will but potentially, so we do have to take that in consideration. So we go through activation exercise of the pelvic floor, of the abdominal wall so that you better understand how to control those pressure increases while you’re lifting or exercising so that you simply can stay at a management level.
Anthony Gurule 14:28
And that in turn, helps you get through pregnancy of understanding how to lift up your older kiddo, having to lift up dog food or anything like that. It’s just managing and controlling pressure. So there’s really not anything that I would say that safe or unsafe. Now, things that we would advise against for core exercises is sit ups or crunches. You know a lot of those things that create like hanging knee raises and different things like that during pregnancy. A lot of those things that create a lot of intra abdominal pressure and tension. and especially during a flex position, that tends to put a lot more pressure on the abdominal wall, the separation where diastasis will occur as well as the pelvic floor.
Anthony Gurule 15:09
So, you know, while we never say never, there’s definitely a category of things that we definitely urge against because the risk/reward benefit and again, risk not being “injured,” But risk of potentially putting more pressure and making the recovery process on the other side harder, is not is not something that we find to be as advantageous. But you can still get the benefits of quote unquote, core exercises through full body movements such as goblet squats, such as deadlifts, you know, depending on the phase that you’re in, push ups, which are, you know, a dynamic plank. or being able to do a TRX row, which is a reverse plank as you’re just lifting yourself up. three point rows where you’re on, you know, two hands or doing like a row on a bench, where you’re in a tabletop position that’s adding anti rotation exercises. So there’s a ton that you can do that still highlights and isolates, the core isolates, sorry. that highlights and will emphasize core activation, but through a full body compound movement. And what’s great about that is during pregnancy, depending on your energy levels, it’s hard to do all the little isolated accessory and all these separate exercises as it is. So it’s kind of nice being able to combine everything, so you get more bang for your buck, especially if you’re a parent and you’re on and you’re on baby number two or three, right?
Anthony Gurule 16:31
So what exercises are safe for pregnant women to do? All are. reduce or eliminate for sure contact activities, different things like that. the increased risk activities of you know, trauma and things like that. Outside of that you’re managing pressure, I would definitely encourage reducing anything that’s heavy lifting, that’s, that’s requiring you to do Valsalva moves, you’re having to hold your breath for an extended period of time. that changes blood pressure, so on and so forth. But outside of that, Pregnancy is a completely safe time to do all exercises. we definitely as we highlighted, urge and encourage, you know, certain things over other ones just for you know, added bang for your buck or full body movements, so on and so forth. And that, but outside of that you are free to do what you want.
Anthony Gurule 17:19
If you want guidance, though, you know, there are there are trainers out there that work specifically with prenatal patients. we would love to be able to have that conversation with you if that’s something you want to bounce back or navigate. Because we do want to encourage as much as we can. A very, very active pregnancy through exercise working out or however you want to describe that. So if you found this beneficial, please like share, subscribe. if you’re pregnant, I hope you can utilize this and take some of the information for you and yourself. If you have anyone else you know… a relative a family member, a friend who is pregnant and they’re unsure they’ve been you know asking this question what things I don’t know what things I can do. I don’t know if it’s safe for baby share this video with them. We’d love to be able to provide a better frame of reference and or context to be able to ask better questions so that they can find the workout program or the movements that work best for them during their pregnancy. Until next time guys live loud .if you’re currently pregnant, Congratulations, and we look forward to helping and serving in the future.
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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.
EPISODE HIGHLIGHTS:
[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
Background:
- Father
- Doctor of Chiropractic
- Owner of Live LOUD
- Personal Trainer & Health Coach
Check Out Some of Our Other Blog Posts and Podcast Episodes
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 liveloudlife.com. 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 @live.loud.life, 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.
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First Trimester Woes & Remedies with Baby #4
Live LOUD Life Podcast
Lafayette Colorado
Episode 82
First Trimester Woes & Remedies with Baby #4
With Dr. Antonio Gurule
In this Episode of the Live Loud Life Podcast, Dr. Nichelle shares her experience the early stages of her fourth pregnancy, throughout her first trimester. In addition to book recommendations and other resources, Dr. Michelle discusses the shared experience many people have in first processing their pregnancies and the mental and emotional dynamics that play into each choice that is made. Then Dr. Michelle shares personal remedies she has used to alleviate pregnancy related symptoms and pain points as her pregnancy progresses and body continues to transform while accommodating the needs of her growing baby while managing her toddlers tandem nursing routine.
EPISODE HIGHLIGHTS:
- [01:36] Understanding the Whole Reproductive Cycle
- [02:48] The Fifth Vital Sign
- [03:54] Fertility and Cycle Expert – Dr. Deb Merin
- [05:13] Processing the Big New of Baby Number 4
- [09:20] How We Announce Baby 4 to our Friend and Family
- [10:17] First Trimester Symptoms
- [11:24] My Tandem Nursing Experience
- [12:46] Remedies for my First Trimester Woes
- [16:33] Chiropractic Adjustments for Pregnancy Symptoms
- [23:02] Leaning into the Pregnancy
About Dr. Nichelle Gurule
Background:
- Mother
- Doctor of Chiropractic
- Owner of Live LOUD
- Personal Trainer & Health Coach
Check Out Some of Our Other Blog Posts and Podcast Episodes
Baby #4 First Trimester Woes & Remedies
[00:00:00] Dr. Michelle Gurule: Hey, Michelle here, and I decided that with my fourth pregnancy, I am going to do my best since I am busy with three other children in homeschooling and. Being a chiropractor and online course creator and all these things, and being tired in pregnancy, that I would like to document a little bit of my own journey, which I am now outta the first trimester and I have more energy, um, that I’m hoping that I can do this more consistently.
[00:00:38] So, um, this is a little bit of a blog slash I’m on Instagram live right now. We’re all posted as well underneath my page. And so this intention is just to give you an idea and. To what pregnancy can look like during the different stages and what it’s looking like for me, cuz everyone’s journey’s gonna look so, so, so different.
[00:00:56] So, um, I’m gonna start going into second trimester in my next blog, but I’m going to be focusing on what just happened in first trimester because this is my fourth time and. My goodness. Like it still comes as a shock as to how exhausted I am and I feel like most people feel at least that exhaustion symptom.
[00:01:19] So a lot of people may not feel nausea. Yay, lucky them. Um, they may not feel some of the other symptoms that I’m gonna go through, but most people do feel that just extreme fatigue, just like what? I just got hit by a bus. I’m so tired. So, Let’s start off with first trimester in that the first two weeks of quotes, pregnancy, you’re not actually pregnant, right?
[00:01:40] That is your first part of your cycle before ovulation when you get pregnant, but it counts on tax onto your, uh, Overall time, if you will. Um, so first trimester, some people find out right away cuz they’re tracking and they just have this beautiful body intuition of, I’m pretty sure I just got pregnant on the ovulation cycle.
[00:02:00] Or they know exactly when they ovulate, they know exactly what side they ovulate on. And they’ll just know they’re pregnant. And then some wait for their period to come cuz they’ve been trying. Then period doesn’t come when it should. And then they wait a few more days and then they check with the pregnancy test.
[00:02:15] Um, and then some people it’s a complete shock. They find out weeks and weeks later when they’re like, My period should have come a while ago. So for me, this um, is our fourth kiddo and I had a pretty big suspicion that I was pregnant. I did have an intuition cause I was tracking my cycles as to. Which side I ovulated on and the sensation that I felt along with, if you track your cycle, which I highly encourage at some point doing because it’s really, uh, empowering to know, um, when you ovulate and you can check that in a lot of different ways.
[00:02:48] So there’s a book called, um, The Fifth Vital Sign. I’m spacing on the author’s name. I think it’s Lisa somebody. Um, I can put it in the comments later, which is a phenomenal book. I think every female and even male should read it cuz it goes through. All of the things about your cycle. And the fifth vital sign is essentially that your cycle, your period, your whole like 28 to 35 days tells you a lot.
[00:03:09] If it’s too long, too short, you’re bleeding heavy. Bleeding light tells you a lot about it, but it also goes into uh, how to track your cycle and know where you’re at. And there’s also another book called Taking Charge Your Fertility. That’s also really. Same kind of page with that information. So you can check your cervical fluid, you can check your cervix position, you can check your cervix.
[00:03:32] Um, how soft it is, how hard it is, um, open or closed. There’s all these things you can check. Of course you’ll have heard about checking temperature temperatures. Interesting because it gives you an idea if you’re tracking multiple cycles as to when you ovulate it, but it’s information after, so it’s not really the only thing you should rely on until you’re getting consistent cycles and there’s so many fertility.
[00:03:53] Like classes out there that you could take and do and learn? Um, my, one of my best friends, um, she’s in Chi, she was in chiropractic school with me. Um, her name’s, uh, Dr. Deb Merin. She has a course that teaches like patients or even, you know, anybody layman who wanna learn about their cycle, um, to learn more about this.
[00:04:12] So she’s a great. Uh, her Instagram handle is Coronado chiropractor, where you can learn, uh, more about that fertility information. There’s a great Instagram handle called, uh, I think it’s Fertility Friday. Um, and so there’s just a lot of resources where you can be empowered to know your own body, and so if it grosses anybody out to hear cervical fluid, You should really question yourself, Like, why does that gross you out?
[00:04:34] Because it tells you quite a bit about what’s going on. And I truly believe that if more women were aware of this, then they would be able to not get pregnant, or it would really help them be able to get pregnant. And, um, taking charge of your fertility and the fifth vital sign really helps with that. So first off, like I said, people are gonna find out different points in time when they’re pregnant.
[00:04:52] So I had some, some suspicions. A couple days after I missed my period and kind of sat on it, sat on it, and just really, um, before I talked to my partner, was like, Okay, how do I feel about this? Because I need to process this before I ask somebody else to process this, Right? So, found. Pretty sure that I was pregnant.
[00:05:13] So I mentioned to my husband Antonio, like, Hey, I think this is what’s going on. I think that I’m pregnant again. Um, to which I did one a fourth kiddo. So this is not a bad thing in any way, shape or form. I did want four kids. Um, but it was like, whoa, okay, this like might actually be happening. And wow, this is a lot cuz we had just moved into our new house and just a lot going on with the property.
[00:05:36] And so that can be a lot of shock to some people is like finding out. It can be a shock in a oh crap way and it can be a shock and like a yay way. But either way it’s a lot to process. So some people will process it first, tell their partner maybe they’ve taken a test. I processed it, then said I think we need to take a test.
[00:05:54] Then took a test and we looked at it together and was like, okay, guess we’re doing this. Um, and then there comes the next thing of like, okay, so maybe you find out in, you’re four weeks pregnant, so you are. Right around the time of your period is missed and you’re about four weeks at that point, cuz you have the two weeks prior to ovulation and then you have your, um, two weeks that you’re pregnant before you’re missed, period.
[00:06:18] So people are finding out between four and six weeks commonly. And that’s usually a zone where most people aren’t feeling sick yet. They’re not having a lot of the symptoms. Some people will, but there’s not a ton of breast tenderness quite yet. There’s not the nausea quite yet. They’re in this like in between spot.
[00:06:34] So, You’re thinking now, Okay, find out in four weeks. When do I announce? And so a lot of people hear the, I’m gonna announce at 12 weeks or 13 weeks when I am into my second trimester. Placenta is well formed. A lot of the chso issues and, um, common issues with miscarriage will have happened before then.
[00:06:54] Not always, but will happen before then. And so then it’s a safe time to tell people, well, for some like. The 13 weeks is a long time to sit on a secret if you feel like it’s a secret and it’s not anybody’s news but yours. Um, but for me, I don’t like sitting on that. I’m like, I have patience on cha on chat with every day.
[00:07:12] I am a chatty Cathy. I’ve got close friends. I got family. Like, it just seems weird for me to wait that long. So as soon as we found out, we knew, we wanted to make sure both of our families knew. And we wanted our kids to know before them, but the kids see the families all the time. So we had a kind. Tell them and then know we’re gonna tell both families right after that.
[00:07:35] And then once we did that, we were happy with anybody knowing. So the reason why I let people wait is because if you happen to have a miscarriage, everyone you just announced it to on Instagram or all the friends you told, They might still be checking out on you, How’s pregnancy, how’s this and that? And then it’s a lot to then tell them like, Oh, you know, we actually had a miscarriage.
[00:07:54] And you know, there’s a lot of people now who are being really open about their miscarriages because it’s really common. I think it’s something like one in four might even be more common. So, um, it, it’s just, it’s, it’s a topic that should be discussed, but it may be not be something that you wanna discuss with everybody.
[00:08:09] So it’s really a matter of you tell the people who you feel okay telling. If you were to have a loss, that’s the really one of the bigger things about it. So finding out shock in a great or bad way depending on what thing going on in your life. And then when do you announce is gonna be a big thing, and that’s gonna be totally family and person dependent on what things look like.
[00:08:30] And then who do you announce to? Do you wanna do a big. Seen on Instagram or you know, a big party or do you just wanna tell your close friends? And there’s nothing wrong with either way, right? It’s just what goes on for you and then how do you announce it, right? So, um, first kid, you know, sometimes you’re like, come do something really cute and like let them know in a cute way.
[00:08:49] Um, and then, you know, it changes each kid. So for us, um, for our families, we didn’t do anything like super grandiose this time. We basically just had the kids say, Guess what? We have a surprise for you. And then t is our third kiddo and we. Tage is gonna be a big brother. And they’re like, Wait, wait. Oh, oh.
[00:09:06] Um, so there’s so many different ways you can take pictures. You can have them wear a shirt that says, I’m a big brother. You can have so many things you can just, you know, have a card that has an ultrasound in it, but there’s so many different ways you can do it. And then we had a fun post because of our new farm property that we just said.
[00:09:20] We made a sign that said One more set of farm hands. We had our barn in the background and all the animals and things like that. To announce to like the Instagram world and just a cute picture. Um, so let’s talk about first trimester because it is a whirlwind, which is honestly why I have not come on here and do done this vlog and live yet because I’ve wanted to.
[00:09:38] And then it’s just like, it’s just like too much to handle. It’s like way too much so, Uh, because you’re just too tired. So, like I mentioned, I have a chiropractic practice with Antonio. I have an online course, I’m building an online course, uh, like company with my friend, uh, Katie Braswell and. It’s just like one of those things that’s like, I, I’m too tired with that.
[00:10:02] And then having three other kids and homeschooling and doing all this work on our, our, our new property that’s an acre. It’s just, it’s been a lot. So, uh, but I do think it’s important to share what’s going on with each person because it helps people feel less alone, get ideas as to what you can do for certain symptoms.
[00:10:17] So I’m gonna tell you some of my symptoms and what I have done for. Um, and then also just like I’m coming from the perspective of this is my fourth time around, so everything, I feel like the first time was just so much more like, ugh, this and that. And I know like when things are gonna end for me and I know how things go, and so it’s, no, none of this is a shock for me.
[00:10:37] I don’t have the nuance of it being the first time I’m becoming a mom on top of all these other things. So, The first symptom, like I mentioned, is being tired, and so one thing that I was able to really let go of with subsequent PR pregnancies after my first is just being okay with taking naps and being okay with going to bed at 7:00 PM or 8:00 PM and just not feeling bad about it.
[00:10:59] Now I do just if anyone knows me, love being productive and efficient and just getting stuff done, and that is the part that I’ve had to like dig deep and be like, It is okay. It’s okay. Being tired, letting myself take those naps because I know it’ll go away. But each time I forget how stinking exhausting it is, how tired it is in first trimester.
[00:11:24] Um, another big symptom is starting to have breasts that are like getting fuller again. So I was breastfeeding the whole time. So, um, my two and a year old is still breastfeeding. Symptoms have been fine until actually the past two weeks, which is the start of my second trimester, which is showing me there’s a hormone shift.
[00:11:41] And then it’s been a little uncomfortable, but he, he’s still getting milk. I’m still nursing him because he wants it morning and night, sometimes around nap time. Um, I’m happy to answer any tandem nursing questions, pregnancy, nursing questions cuz there’s a lot that comes along and I’ve now nursed through this will.
[00:11:56] Third pregnancy I’ve nursed through, so I’m happy to share that. Um, I’ve had a two year old on one breast and a newborn on the other. I don’t know what it’ll look like this time. Each journey is different, but I’ve basically breast fed for seven years. So it’s interesting because breast size goes down over the course of time.
[00:12:11] Breasts start kind of sagging a little bit. They’re no longer full, and then suddenly they’re like full and lifted again, which is interesting to see again. And then they’re starting to be tender as well. So that’s a symptom. Nausea and vomiting. So luckily this time I’ve only thrown up a couple times and.
[00:12:27] It does actually end up making me feel a little bit better, but it sucks. Like no one wants stuff to throw up and the nausea is just a bummer because it’s just like, you wanna enjoy food? No food sounds good. Like, you know, you needed something. And this time I had like some really bad like stomach cramping, um, where I was like, I wanna eat, but it hurts and it’s like cramping.
[00:12:46] And it was not just nausea. So that was really uncomfortable, but different this time is that I had, um, nausea from. Six, seven weeks until 11 weeks with only intermittent days of nausea and I can’t figure out why. Cuz the other three pregnancies, I was sick until about 18 weeks. Um, Throwing up a lot, and I do have a suspicion that because I’ve gone a different route this time with my supplementation for pregnancy, I’ve actually chosen not to do a prenatal, which sometimes I’ll still recommend for patients because that’s easier for them.
[00:13:19] But I’ve gone more of like the whole foods route and done like beef liver. Cod liver oil, Um, an ionic magnesium. Really focused on making sure I’m eating eggs every day, really tuning in to those types of foods. Um, I think might have been what’s helped my nausea also, what been really conscious of making sure I’m eating consistent meals to keep my glucose balanced and eating, making sure I’m eating a good amount of protein.
[00:13:45] So I think that even though I knew some of this stuff before, I did some slightly different. Ways of doing it, and that’s the only thing I can figure that is making that different for me, or it’s just a different baby and it likes me more. I don’t know. Um, One thing that’s frustrating that I’ve found is that like food is all over the place.
[00:14:03] So, um, I eat really healthy in my everyday life and I’m eating things like salads for lunch and definitely eggs every morning and like amazing veggies at night. And it’s like, do not give me a salad during first trimester. I probably don’t want very many veggies. I’m gonna try to eat them, but like, ugh, like they’re not gonna digest and be great.
[00:14:22] I want carbs and I want. I don’t wanna say shitty foods. I don’t like to call food bad or good, but like I wanted french fries this time and in the past I’ve wanted like sub sandwiches or pizza. And I’m not saying those things are bad, but it’s like all I want type thing. Um, and it’s the only thing that’ll get my stomach to settle.
[00:14:37] Like why would like fast food french fries be the only thing that makes my stomach not feel nauseous, but like a beautiful meal would not, It’s just, it blows my mind every single time. For me, I have to let go of that and be like, It is fine. First trimester. Not trying to be a hero here. This is just when I need to accept that I ate really well prior to pregnancy.
[00:14:58] I was, I’ve been still able to take the, the way that I’ve chosen to, in quotes, like supplement, um, and. Make sure I have all those beautiful like foods added in and just be okay that I can’t get all the veggies I want, or exact levels of protein and carbs and just eat right. And just trying to be not nauseous, essentially.
[00:15:18] So it’d be like one day, it’d be like chicken noodle soup is all like all the, it seems like it can settle. And so then like Antonio makes a bunch of chicken noodle soup and then it’s kind of like, I don’t really want that anymore. And the next day I. I can’t even think right now, but like, you know, some other type of soup or I want some other type of food and it’s like, Ooh, I want this as a snack.
[00:15:34] And the next day different type of snack and it’s like just food is all over what sounds good. And so just leaning into that. So I lean into just whatever feels good. So for nausea, I’d suggest try to keep your blood sugar as balanced as you can. Making sure you’re getting protein, even if it means like maybe you just got a spoonful of like peanut butter or almond butter.
[00:15:53] Um, or you know, maybe you don’t need a ton of dairy normally, but adding in like a raw cheese might be helpful. Um, and trying not to have naked carbs. So if you’re like, I have to have crackers okay. At the crackers, but see if your body’s okay with adding cheese to them. Or some other protein, or if you can do avocado, like does that work for you?
[00:16:11] Um, and just plain with different ideas. Um, one, something that really has bothered me during this pregnancy has been constipation. Got really bad actually. I feel like the worst it’s been. And I, I was doing so many different suggestions with teas that people had. Of course, the magnesium increasing my water, you know, I knew I just wasn’t gonna have a hard time with increasing the veggies, so that was challenging.
[00:16:33] Um, and one day I had been like four days, which is like not good like I was supposed to, doing an n. Um, I hadn’t gone to the bathroom. I just could feel it. Like I’d said so much in my like, intestines. Uh, my mom even said like, Oh, I can see the baby bump now. I was like, No, it’s not even the baby bump yet.
[00:16:50] It’s straight up like bloat in that I haven’t gone to the bathroom. It’s like, you’re supposed to poop every day, you know? And I do, and I just couldn’t this time. Um, so I actually been having, starting to have some sacral stuff going on. I kept forgetting, having Tony adjust me, and finally I was like, Okay, can you adjust me this morning?
[00:17:06] Kid you not after four days and trying all the magnesium and upping all the things, he adjusted my sacrum. And then upper cervical as well, which are two areas that make babies poop a lot. Um, when I’m working on them and. I would do a bathroom like two minutes later and it was great. And then that day, like four other times.
[00:17:22] So chiropractic truly affects the nervous system. It can get bowels moving for sure. I can really attest to that. A lot of my baby’s gonna attest to that as well. Um, and then one other suggestion that I actually got from a doula that used to be my area, Alyssa Mcgi. Um, her Instagram handle, I think is at St.
[00:17:40] Augustine. Doula I think is what it’s, But she suggested a couple different teas to me and then she also suggests to eat raisins throughout the day. So I’ve been eating raisins throughout the day cause we had ’em anyways. And I actually think that that with chiropractic has been really helpful for my body cuz I haven’t increased my magnesium.
[00:17:56] But it could also be a hormonal shift cuz now I’m in second trimesters. So that is a suggestion that I would’ve never thought of before because you hear like prune juice and things like that. But I’ve just been chewing, not a time, but a little raisins throughout the day. And that seems to. Helpful. And it’s like a, a lot of times I’m like, Why do I want like gummy bears during pregnancy?
[00:18:14] I want some of these sugary gummy bears, but the raisins have like, made me not feel the need for that. Um, let’s see, uh, other symptoms, So pregnancy rhinitis, which is where you can just get super, like just congested. There’s more mucus and fluids during pregnancy and um, a lot of, um, congestion inflammation can happen from that.
[00:18:35] There’s really only if it’s not allergies, which I also have allergies into the mix of this, which, um, course 10 has helped me a lot with allergies. And then I have a homeopathic, uh, remedy that I’ve used as well that has been helpful but hasn’t seemed to be able to hit the allergies that are out here in Colorado right now.
[00:18:52] But two things that are really helpful, um, that I’ve found to help me breathe at night so I’m not mouth breathing cuz then you wake up with a sore throat and like, you don’t wanna mouth breath, you don’t wanna be a mouth breather. That’s not great. And I’m not classically, but my nose has been really stuck from this pregnancy rhinitis, um, is.
[00:19:08] There’s the breath right strips, which I just have an off brand nasal strips. But the problem with this is it actually helps really well like lifting up and helping like open that nasal passage but you can’t wear too many days in a row or like makes this skin really sensitive. And I ended up having like a little piece of skin get so sensitive, like peeled off and I was like, Ow.
[00:19:25] So this little like sc for a little bit. So I then I was like, I don’t wanna wear those for a couple days. So then I got these really cute and sexy antis snoring nose vents and I don’t believe I was. Snoring. We got these off Amazon and this is what they look like, and you put ’em up your nose and it opens and, and allows you to breathe.
[00:19:42] So that’s been helpful for me as well. Um, Amazon, they come in in 12. I’m like, I don’t need 12 of these, but I have 12. Um, and that’s helped a lot. And then, As a chiropractor, I do hate admitting this cuz it definitely can crank on the neck a little bit. I’ve done like a slight, ever so slight incline just so that I’m not flat laying back.
[00:20:00] Um, so I’ve done a little slight incline, but I’ve been really aware of the angle to help with my neck. And then I live with a chiropractor so it can help my neck. Um, but I’d rather breathe at night cuz that’s really, I notice that if I’m not breathing well through my nose it increases my nausea. Um, and it just makes me feel more fatigued cause I’m just like, I’m like heavy breathing.
[00:20:17] So something to consider there is, If you’re not breathing well, that could be impacting these other symptoms. Like breath is really important. Making sure you have nice good breathing. Oxygen flow is really important. And then, uh, a neti pot is really helpful as well. And you can make your own salt and baking soda solutions.
[00:20:35] Um, but that doesn’t always cut it either. So kind of a combination I’ve had to flow through. Um, other thing, during pregnancy, I am hypermobile, so I screen all my patients to the bait and scale, seeing if they’re hyper mobile because hyper mobile patients I’ve found. More likely to have pubic bone pain and si pain during pregnancy.
[00:20:53] And I am hypermobile. I have not been working out as much and doing stability exercises, so then I added them back in cuz I know what I need to do. Um, I’m just tired and it’s hard to do it. So it really helps me reminders like, relate to your patients. This is how they feel too. Um, but that sacred. Um, I’ve been feeling at night, so I have to shift a little bit more, and I’ve already had to add in a sleeping pillow, add in my stability exercises, so things like glute bridges, squats, uh, possibly cla shells, um, lateral walks.
[00:21:25] And when I add those in and just strengthen my glute muscles and hip stability muscles, that really helps with the sac issues a lot. And I haven’t had them during the day, but the fact that they’ve been sneaking in at night is let me know, like, Okay, really time to do these things. So, I love people to come in and see me to do the chiropractic and rehab work before they’re in pain, um, so that we can get ahead of things so that they’re not in pain during pregnancy and at the start of anything come in so that we can help you.
[00:21:49] Um, then there’s also, so actually I wanna touch note on that is that like I have fitness as part of my life. It’s part of my identity, but as I mentioned, one of my first symptoms, a lot of people feels tired. I have to let go of that. Life is just a little bit different in first trimester. Working out is really just not high on my agenda.
[00:22:07] I’m tired. I have so many other things to do that I let myself. Be okay with not working out. And I’ll do my rehab. I’ll fit in a few squats. I do a lot of yard work and I’m like, I’m moving. That’s what I want is movement. It is okay if I’m not working out. During first trimester, I really was fitting in walks, again, yard work.
[00:22:27] So I encourage patients, can you fit in a few strength things just to help stability. So maybe just a few glute bridges, a few squats. Can you go on some short walks just to get outside and get a little bit of movement. But in terms of going to Orange Theory or CrossFit, your HIT training or going on runs, if you don’t feel like it, lean into that and be okay with it, you will get back into it.
[00:22:47] And I already feel myself getting back into it now that like I’m getting my energy back and I’m feeling better. I’m not nauseous, but when you’re nauseous, you’re not gonna go for a run or lift weights. Like it doesn’t feel good. And there are studies that say the exercise can reduce nausea. It never did for me.
[00:23:02] So fourth pregnancy, I’m like, I’m just leaning into, I’m not working out right now. And that is okay. I’ll get back into it. And so that is what I’m getting back into in second trimester. Um, so first trimester sleep struggles can also start. So I’ve found some nights I’m like waking up every other hour. Um, magnesium can really help with that.
[00:23:20] Um, and working out can actually help with that quite a bit too for me. Um, so once I start working out again, it really helps, uh, getting into deeper sleep. Um, and then, let’s see. Oh, the last thing I wanna mention and then I’ll stop here, is that one of the hardest parts for first trimester for me is not feeling like I’m being productive, which I had mentioned already, and that’s really hard for me within the family because it’s like, I don’t wanna cook meals cuz I’m nauseous and I’m tired and I, you know, I was like making bread all the time.
[00:23:51] I didn’t wanna do that for the family. It’s like, oh, going out and helping with the chickens and ducks. Like, no thanks, like I’m too tired and helping get the kids to bed. Tired and don’t feel good, and just like not contributing the way that I wanna contribute doesn’t feel good for me. Um, and then in the bi in my businesses, it’s tough to just be like, I, like not like I’m gonna go to bed
[00:24:11] I’m like, I have emails to send out, I have notes to do. I have all these things to do to get going on another online course that I’m doing. It’s like, just can’t. Um, and then I could feel my energy ramp back up around like 13 weeks where I’m like, Yes, get this done. Get that done. I knew it would be temporary, but in first trimester, if you are not feeling productive or efficient or feeling like, man, like your partner’s having to carry so much of the load because you don’t wanna cook and you don’t wanna like, help the kids get to better, whatever it is, like, it’s okay.
[00:24:42] It, it won’t last forever. Your fatigue and exhaustion is real. Your nausea is real, and like no one expects you to be a superhero at this point in time. And so that’s also me speaking to myself like it’s okay. And I will say it did take at least a full pregnancy, maybe two for me to be okay with that.
[00:25:01] This is my journey. Um, I added just extra stuff to it, but those are some of the main symptoms that I’ve had. Um, Bloating’s another one. So a lot of us will feel like super flat stomach in the morning. At night. You’re like, Am I eight months pregnant? What’s going on? Um, so bloats really normal. It can be uncomfortable.
[00:25:18] I spend a lot of time because of the constipation and bloat in first trimester, already starting to add belly oil. So I really like wish gardens belly oil. I have this in the office and so I just rub this on at night. I rub into my muscles. Um, I note where my uterus is. So, um, you know, by, 10, 12 weeks, it’s reached past the pubic bone.
[00:25:39] So then I start feeling for it. It’s a little hard, and then I kind of watch and observe and feel it grow up and just feel that like I’m like, This feels hard. Oh this, that’s like my uterus. And feel those shifts and changes in my belly. And it’s a really great way to connect before. The baby’s moving. Um, and then just starting early with the oils and nourishing that skin, that’s gonna go through a lot.
[00:26:00] Um, and then I’m just in the habit of, I’ve just massaged my belly at night and I do that every night during pregnancy. Um, and it feels great and it’s really helpful to keep your abdominal wall muscles, um, just like. Loose and pliable and not like super tight and tense. And I did a lot of wheelbarrow like, like dig like bunch of dirt into the wheelbarrow and like lifted it and moved it over here and did a ton of loads and I noticed that.
[00:26:24] So I have like a trigger point in my abdominal wall. And so I don’t want that trigger point to get worse and worse that it’s an extreme pain as things start like expanding. So it’s like I grab this oil. Then I got all over my belly and was digging in and, and working on that. So, um, just a few things. My first trimester, next time I do a live in a blog, I’m gonna come on and talk more specifically about what I’m doing each week or every other week and dive into the movement.
[00:26:47] I’m doing symptoms I have. Um, the rest of it will be shorter, but this has been like encompassing all a first trimester for myself. Um, letting you feel like you can give yourself some forgiveness if you’re not doing a lot right now. Um, and if you have any questions, just reach out to me, cause I’m happy to answer those pregnancy questions.
[00:27:04] All right, Bye you guys.
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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
Background:
- Father
- Doctor of Chiropractic
- Owner of Live LOUD
- Personal Trainer & Health Coach
Check Out Some of Our Other Blog Posts and Podcast Episodes
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.
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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.
EPISODE HIGHLIGHTS:
- [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
Background:
- Father
- Doctor of Chiropractic
- Owner of Live LOUD
- Personal Trainer & Health Coach
Check Out Some of Our Other Blog Posts and Podcast Episodes
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 @live.loud.life. 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, @Live.Loud.life
[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.
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Rehab Purgatory & Why You Are Not Progressing
Live LOUD Life Podcast
Lafayette Colorado
Episode 79
Rehab Purgatory & Why You Are Not Progressing
With Dr. Antonio Gurule
Rehab Purgatory is the center of today’s discussion on the Live Loud Life Podcast with Dr. Gurule. Rehab Purgatory is when someone gets locked up or stuck in an element of needing to be able to achieve a specific set of goals before being able to work out, train, or return to regular fitness and exercise routines.
In Dr. Gurule’s experience, it is a critical to have a conversation about Rehab Purgatory and overcoming it with many of his injured patient, epsecially those with chronic pain who feel like they’re kind of stuck in this loop of not getting better.
Episode Highlights:
(00:44) Big Announcement, Baby News
(02:34) Rehab Purgatory Basics
(07:32) Root Causes Phrased in Context
(09:48) Neural Drive in Movement Patterns: Post Injury
(11:49) Moving Beyond Rehab Purgatory
About Dr. Antonio Gurule
Background:
- Father
- Doctor of Chiropractic
- Owner of Live LOUD
- Personal Trainer & Health Coach
Check Out Some of Our Other Blog Posts and Podcast Episodes
Why You Are Not Advancing | EP 79
[00:00:00] Dr. Antonio Gurule: What’s going on. So, in today’s episode, we’re gonna be talking about, uh, what we refer to as like rehab purgatory. Basically, a lot of us get locked up and stuck in this element of, I need to be able to do X, Y, and Z appropriately before I’m able. To workout train or, or, or, you know, return back to fitness or exercise or some or something like that.
[00:00:22] So this is a, uh, this is a critical conversation that we have a lot with our injured patients, but also even more importantly, with, with chronic pain patients who feel like they’re kind of stuck in this loop of not getting better. So, I hope you enjoy the show.
Big Announcement, Baby News
[00:00:44] Dr. Antonio Gurule: Welcome back guys. Welcome to another episode of the live loud life podcast. My name is Dr. Antonio, your host of the live loud life podcast. Um, Short bit of exciting news. Uh, I’m not sure when these episodes necessarily air, um, I just try to film ’em and, and get ’em out onto seven, any particular schedule, but we’re expecting baby number four, uh, surprise to both of us, uh, still kind of wrapping my head around that we’re are Michelle, my wife and I, we’re gonna be doing some recaps too, of like first trimester recap.
[00:01:15] And then she’s gonna be doing kind of like a weekly vlog that just kind of. Updates on, you know, how pregnancy’s going, what this stage looks like, her nutrition, her supplementations, and things like that. So, so for those of you who are in this phase of life, uh, and you’re curious about that, be sure to check that out, we’ll have a whole different section, uh, within our YouTube page, that’ll be highlighting that.
[00:01:37] And we’ll probably air a few of those episodes here on the live wildlife podcast as well. Uh, and be sure to be sure to subscribe hit the little, uh, bell notification. If you follow, follow us on YouTube, uh, subscribe, whether that’s on. Podcast or wherever you listen to your podcast, uh, to get that information as well.
[00:01:54] And then if you’re not following us on Instagram, uh, our handle is live.dot life. Um, uh, that’s on that’s that’s our Instagram handle. So, we, we post obviously a lot more short form content there, but you can, you. Get a little bit more of that because our podcast episodes, the narrative that we’re describing is less demonstrative purposes, right.
[00:02:15] Uh, you’re hearing to me talk more theoretical concepts on and so forth, but if you’re interested in seeing some movement breakdowns or getting some Kele ideas, we’ve been dropping that, uh, more recently, some Kele complexes, be sure to get that on YouTube and Instagram, because that’s where that information is going to be.
[00:02:33] Enough of the housekeeping.
Rehab Purgatory Basics
[00:02:34] Dr. Antonio Gurule: So, rehab purgatory, um, as, as described in that intro there, what happens commonly is. Everyone’s marketing and advertising is around getting to the root cause. And that is important. And we talk about that as well, but sometimes we see that taken too far and providers and practitioners, or even individuals feel it is they’re responsible to understand what all the tiny little nuances and underlying.
[00:03:09] Potential triggers or cause that might be there in order to quote unquote, fully heal and make yourself able and ready to return. Now, this is a very, very broad concept. Um, and, and, and topic, because while I am, while I’m saying this, I am not negating or downplaying the, the importance of understanding.
[00:03:32] Baseline movement principles or certain restrictions or weaknesses within the body that obviously are attributing to. To a, to, to pain, to, to your recovery, so on and so forth. But I do find that, and we’re, we, we treat gen population, right? While we do have athletes that we work with, uh, this narrative and conversation changes a little bit, but even more importantly, with athletes, they’re trying to get right back into their, their field to play as quick as possible.
[00:04:03] And. For, for the majority of us who are following along and paying attention after an injury, after you get injured, there is a, there is a period of obviously recovery, right? And, uh, there’s, there’s, there’s, there’s certain elements that we need to be able to hit and do during that recovery process. Now, when we’re returning.
[00:04:25] We see from PTs massage, chiropractors, personal trainers, anyone who’s kind of involved in this quote unquote rehab, um, world or rehab, uh, profession, is we wanna give exercises that help stairstep you into the next level. But. The foundation of progressive, meaning you are progressing is progress, right?
[00:04:51] You need to be able to show progress in order for us to feel like we’re actually going anywhere. And this was, this was sparked by two of our more recent patients who were stuck in this element of. I, I don’t feel ready, or I cannot do something until I loosen up and I stretch, and I work on these imbalances or these weaknesses within my body.
[00:05:14] And we, we just, you know, we encourage the question of like, well, what do you think would happen if you started working out or training and you did not have those elements completely, uh, fixed or dealt with. And. Essentially the conclusion came to well, I, it wouldn’t change all that much. Um, uh, you know, some were worried of running the risk of potentially re-injury again, but, but, but going through the assessment and the orthopedic evaluation and, and highlighting that the likelihood and, and through the assessment process, we don’t think anything’s actually broken or damaged the likelihood of you re-injury or doing something bad because your imbalances or your weaknesses or your tightness, your tightness is not fixed.
[00:05:53] It’s pretty low. Right? So, what we try to encourage is just trying to gain some momentum, right? When you’re an acute injury, sometimes we have to slow people down, but there’s still a lot that you can do early on in your acute phase of maintaining the progress that you had, maintaining mobility strength in other areas of your body, while that healing process go is going on.
[00:06:15] But more importantly, this is for these chronic patients who have had. Issues realistically more than three months, but we’re looking at six a year or even two years down the road and they just get stuck. It’s just like, my body feels off. It feels tight and I need to stretch all the time and I need to do this or this, but I’m not working out cuz I don’t.
[00:06:37] I, I, I’m just not ready to do that. And, and so we need to encourage them and, and show them, prove to them that their body is in fact, ready.
[00:06:45] Now you’re gonna be sore because you haven’t been working on a training. You can’t downplay that, but, but laying out that conversation, the narrative of just the expectations of like, you will be sore, but that’s different than what you’re experiencing.
[00:06:57] Now. That is a good thing. That means we’re actually working and training muscles and joints and tendons, uh, and tissue so on and so forth. So. If you are finding that you’re stuck in this, this, this loop of, you know, I’m doing all the right things. I’m just not getting anywhere. Or I feel that I’m always having to stretch in order to feel better, to feel looser, or I feel like I always have to activate my glutes are activate my lats or activate a certain muscle group in order to be ready to go.
Root Causes Phrased in Context
[00:07:32] Dr. Antonio Gurule: I think you need to start. Asking different questions and, and figuring out how to just, you know, skip ahead a little bit and see how things go. And the reference that we, we will commonly use is context. Right? All of those things are important. The activations, the stretching, you know, opening up whatever we want to call.
[00:07:55] Are things that we discuss and the things that we, we definitely use, there are certain limitations, quote, unquote root causes that are the reason why we’re not able to progress or deal with a chronic injury or something like that. Right. But unless you phrase it with some context, uh, your body’s not gonna know what to do with it.
[00:08:16] Right? So, uh, just this morning we had a new patient who was talking about firing his, firing his glutes, right? He’s worked with PTs personal trainers, a number of different people where he’s just had this issue where he is not been able to fire his glutes. And he’s just wrapped up in this idea that he cannot do squats and other big quote unquote movements, unless he’s able to fire his glutes.
[00:08:38] And so, you know, the, the first question was, well, how do you even know if your glutes are firing? And simply was, it was well, they get sore. Well, soreness goes beyond activation and firing, right. Soreness means you’re actually working ’em out. So that movement you’re doing is still good. But if you’re just doing that without any progress, you’re not able to create more context for your body that allows it to understand how the movement principles are applied and how you start connecting the dots to be able to hike longer.
[00:09:11] Be stronger in a sport to be able to lift more weights, to feel more able bodied with, you know, yard worker projects around the house. So we use this phrase of context commonly because it helps create a better narrative between how your body operates. Again, all the majority of what we’re really talking about doing is we are making physiological changes by loading.
[00:09:36] Excuse me. By loading the tendons, the muscles, so on and so forth, they will get stronger. They will become more robust. Um, they will, they will become more resilient. That is true. But
Neural Drive in Movement Patterns: Post Injury
[00:09:48] Dr. Antonio Gurule: when we’re talking about recovering from injuries, acute or chronic, a lot of the conversation is, is working on the neural drive in the movement patterns that help you.
[00:10:01] Move again after injury, create confidence after injury, so on and so forth. Cuz we, it is, it has been well documented and showed that we do have decreased muscle activation after an injury. Why? Because your, your body doesn’t want you to injure it again. It suppresses that. And so part of this is, is, is creating movement opportunities or opportunities in which you move that your body can then reintegrate and figure out those pathways again.
[00:10:27] And the more you do that in the different ways that you do that provides a wider range of content, which makes you more able bodied.
Specific Adaptations to Imposed Demands
[00:10:34] Dr. Antonio Gurule: So that’s why the, the said principles, specific adaptations to imposed demands, um, can be a benefit and sometimes a detriment, right? Because that’s that says through specificity, we get better when we do specific things.
[00:10:49] Right? So, if I which the, I have this conversation. Quite often through my biased, likes and wants. I primarily do kettlebell work, right. So I have become very efficient and good at doing kettlebell workouts. Now I can progress it to make it harder for me so that I continue to get stronger. Uh, I try to mix in other elements of kettlebell work that I don’t normally do so I can get some more variety, but my body has become efficient.
[00:11:17] And, and created specific demands, uh, specific adapt adaptations to those imposed demands. Now it helps me, I would have some good carryover to other movements such as barbell and different things like that. But if all I did was ever that and never other things, I, I would lose the ability to lift the barbell well or to do cer certain gymnastic movements or certain body weight movements, because I’m only doing one thing.
Moving Beyond Rehab Purgatory
[00:11:49] Dr. Antonio Gurule: So, this is, this is what happens with the Rehab Purgatory is you get really good at doing glute bridges. You get really good at glued activations, but you can’t do anything more. Your body. Tapped out. So then when you try to return back to fitness, you feel, you feel weak, you feel, um, like your body’s not able to actually do more than, than that.
[00:12:11] And that’s the issue at hand is we just get wrapped up in this. I need to stretch. I need to activate; I need to wait. I need to do this before we actually challenge the body to do. The things that the body needs to do now, what would that be? Well, it depends on the person, right? That’s why you have to have a conversation about your goals and your expectations of what things you actually run, wanna run into, or wanna return to, sorry.
[00:12:34] And, and, and what we always refer back to is, well, so that’s, that’s exactly what we need to do. I have a postpartum patient who wants to return back to running. Is that okay? Have we tried it yet? No. Okay. Well, you need to try it so we can get an idea of where we actually stand. Now we don’t say go run a 5k walk, run, walk, run.
[00:12:51] So on and so forth. Same individual or different individual. Hey, I wanna get back to dead. Great. We’ve built up the foundation of understanding how to activate or how to brace your core, how to hinge, how to do certain things. You have the green light to do it. Nothing’s broken. Nothing’s wrong. Do it, get feedback, come back, give me that context so that we can help reframe re-pattern, reposition, or do whatever we need to do to change it.
[00:13:15] Or you might literally feel, I felt great. Good. Go with it. That’s that’s what we’re looking for is to get that, that, that green light of just. It’s it’s. It’s all good.
Moving to the Next Level when You are Ready
[00:13:26] Dr. Antonio Gurule: So, don’t let yourself be held back just because someone told you you’re not ready. If you feel like you’re ready, you need to start pushing the envelope.
[00:13:35] If you’re getting frustrated, that probably means you’re ready to go to that next level. Um, now I will sidebar. Make a side note, some of you are frustrated cuz you got injured and you can’t rush physiology as far as healing. But again, there are a, a, um, there are many things that you can still do while you are recovering from an injury that allows you to maintain the momentum that you had from working out before.
[00:13:56] Right. So, it’s not just sit and wait and then get sucked back into that loop. Um, So I hope that helps some of you more specifically, this is a little bit more tailored to those that have chronic pain. Who’s just been like, you know, I wanna get back. I’m not sure I’m not ready. I feel like I need to do this, this and this before.
[00:14:13] I know nothing’s wrong, but you know, I, I, I don’t know. Something’s telling you, you need to hold back for whatever reason. And part of it just is a lack of confidence. I can, I completely agree with that. I’m not trying to downplay and say, you’re not doing enough. You’re not pushing yourself. All I’m asking you to do is to try.
[00:14:33] Doesn’t mean, go be dumb about it. Just try it. Then you’ll get some information. You’ll create more context to help your body understand where you actually are at. And then, you know, here’s my starting point or here’s where I’m at right now. I wanna be here. I gotta bridge that gap somehow. And that’s setting up a program.
[00:14:52] That’s understanding movement patterns, that’s understanding lifting, uh, but it doesn’t have to be. That complex. Uh, we’ll, we’ll do another episode here um, coming up, talking about kind of, uh, it’s an integration on my health journey, but why I love kettlebells and just some of the programming that I do now, I will be biased and say, I do have gaps and holes in this programming, but this is kind of a season of life.
[00:15:13] This is where I’m at. And it allows me to get the majority of what I want and what I need out. Training, um, when it’s set up this way. So, if you’re interested in that, uh, be sure to check out the upcoming episodes to get that story. Um, that’s all I got for you guys today. Hopefully that was helpful. Again.
[00:15:30] Uh, one last word of advice is reach out for help. If you feel like you’re stuck, that’s the whole reason why there’s professions like ours. We’re, this is what we’re, this is what we’re good at. We’re good at helping you find the holes, find the gaps, understanding where you are to where you wanna be able to be to, to set up a plan for that.
[00:15:48] And sometimes just to, just to, just to navigate. A conversation with you to say, no, you’re good. You can do this. Right. Uh, sometimes people just want the blessing to be able to move forward. Uh, and, and that gives them all the confidence in the world. So, if, if that’s you and you’re having hesitation, you know where to find this, you can reach out to us, uh, www.live loud, life.com.
[00:16:11] Hello. At live loud life.com is our email. Um, you can call our office (303) 717-6323. Uh, we do virtual Consults as well. So, if you’re, if you’re not local and you want some help, um, again, we just have a conversation like this. I get to know your injury, your chronic injuries, where you are now, what you’re doing, what you wanna be able to do.
[00:16:33] And even if I’m not able to provide hands on care, I promise you that we’ll be able to help set you up with the. Moving forward. Thanks for tuning in guys. Live loud.
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How to Train & Reduce Pain When Traveling | EP 78
Live LOUD Life Podcast
Lafayette Colorado
Episode 78
How to Train & Reduce Pain When Traveling
With Dr. Antonio Gurule
For many, work and travel is a big part of your lives. You’re on the go, you’re busy, traveling, you’re in a different city, you’re not sleeping in your bed, and this routine is tough on the body. There’s a lot of aches and pains that can come about which are associated with travel. Additionally, It’s tough to stay consistent with your routine of working out, training, consistent diet and eating properly. In this episode, what we’re covering are a couple tips to help you better cope with the chaos due to having active lifestyle, and extensive travel.
EPISODE HIGHLIGHTS:
(00:00) Intro to Traveling and Reducing Pain
(01:23) Dr. Antionio Gurule : Coaching you to understand your body
(03:52) Pain & Tightness from Workout Crutches
(07:54) Fundamentals of How Your Body Feels, Works, & Operates
(11:04) ISO Metric Movements & Injury Recovery
(15:17) The End Game is Function
About Dr. Antonio Gurule
Background:
- Father
- Doctor of Chiropractic
- Owner of Live LOUD
- Personal Trainer & Health Coach
Check Out Some of Our Other Blog Posts and Podcast Episodes
Ep. 78 | How to Train & Reduce Pain While Traveling
[00:00:00] Intro to Traveling and Reducing Pain
[00:00:00] Dr. Gurule:
All right. So for many of us work and travel is a big part of a, uh, for, for many of your lives, right? Um, you’re on the go, you’re busy. Uh, you’re traveling, you’re in a different city. You’re not sleeping in your bed. And this routine is tough on the body. There’s a lot of aches and pains that, uh, can come about this in, are associated with travel and, and, and there’s a part two.
[00:00:23] It’s it’s tough to be. It’s tough to stay consistent with your routine of working out and training and diet and eating. And so what we’re gonna talk about today is a couple just tips to help you, um, better get through that active lifestyle of traveling a lot. Uh, everyone’s life is different. I have a buddy who travels sometimes four or five days a week, uh, where others are doing longer trips.
[00:00:45] Um, because they’re, you know, they’re doing seminars and different things like that, but. What we wanted to highlight at least was the principles of helping reduce aches and pains when traveling and also how to just stay consistent. And, and the consistency standpoint has, is a, has a sidebar of how to work out with.
[00:01:08] You know, maybe not the same equipment or minimal equipment. Okay. So that’s kinda the avenue of where we’re going.
[00:01:21] This is the live loud life podcast.
[00:01:23] Key Point #2 : Dr. Antionio Gurule : Coaching you to understand your body
[00:01:23] Dr. Gurule: My name is Antonio, your host of the live loud life podcast. Um, and our aim is to help guide you to the adventurous life you’re built for. We do that through obviously our hands through chiropractic care. Um, but more importantly, through a framework. And a foundation of coaching and understanding how the human body works and what you can do to best prepare.
[00:01:42] Right. Um, and, and, and so our, our conversation starts with that, right? Knowing your body and knowing your body, this, this is the foundation that answers both of the questions in the topics that we’re concerned about. Now, when you’re traveling many times. You’re, you know, you’re just sitting in the car to, and from the airport, you’re sitting on the airplane, you’re sitting in meetings and you’re just stagnant.
[00:02:10] Now, a lot of us have stagnant lives here, but the element of travel adds on another whole layer to this right. You’re not sleeping in your same bed. Um, you’re not, you’re not driving your same car. You know, all these things basically affect how our body recovers and how you just operate. Now, that being said, as a sidebar to that, there’s an argument to be made about how much of this preparatory foundation you have so that when life gets thrown off, Does that deviate you?
[00:02:41] Right? Uh, I was listening to this other podcast today where, um, uh, Alex Ori, HERI, um, Basey was talking about crutches, right? And, uh, how these crutches in our lives, we become dependent on them. And these dependencies, when, when things change all of a sudden, your dependencies. And you don’t have those dependencies that completely knock you off your rails.
[00:03:09] Right? So for some people they need, um, you know, uh, aids to help them go to sleep, whether that’s, uh, you know, alcohol or CBDs or, or smoking or something like that. Right. And that was the example he used. That’s just one example. Right. And so. You don’t have as solid of a foundation as you think, because you’re dependent on certain things in order to get through life.
[00:03:32] And his argument would even be coffee, right? Um, people were able to live their lives and fully function without coffee before. But yet we, we say, I need this, or I am this without this type of thing. And that’s a crush crutch. It, I dependency. So when you’re traveling for many people, it basically derails what their life was.
[00:03:52] Key Point #3 : Pain and Tightness from Workout Crutches
[00:03:52] Dr. Gurule: And because they don’t have this solid foundation and they have a lot of crutches that they are dependent on. It completely throws everything for a loop. And then your body responds oftentimes with pain and tightness. So from a, from a physiological baseline perspective, what we have to understand is movement is going to, and will always be your best friend, right?
[00:04:11] Moving your way through pain, moving your body so that you can prevent pain. Maintain healthy joints, lubrication, so on and so forth. That is the key when you’re traveling right, is setting up and knowing again, as a sidebar, knowing your body and what areas are maybe quote, unquote, more vulnerable due to previous injuries.
[00:04:33] Um, other areas that just need a little bit more time and attention because you have traveled so much and you know, the problem areas I E lower back, tight knees, tight. Cramped in tiny little, um, airplane seats. Those are the things that you have to preemptively tackle and know, rather than just sitting and looking at your phone while you’re waiting on the computer, you might be doing some mobility exercises off in the corner, in your seat, right?
[00:04:56] So the best fix for understanding a painful, lower back or different things, or just different areas is you have to preemptively. Start moving and create this buffer system that helps. And then in between, and break it up. Now, for many of you, you might be thinking, well, not everyone has to do that. Why don’t I have to do it?
[00:05:15] It’s it’s just how it is, right? Not everyone. Uh, not, not everyone has to lift as much weight in order to get a physiological response to maybe you or, or some people just tend to put on more muscle and they don’t have to live as much. It’s just, it’s just what it is. Right. You can’t make excuses of like, well, why me and not them.
[00:05:32] It’s just what it is. You either can deal with it or you can. Not deal with it. Right. And most of us would argue that dealing with it would be better than just complaining. So you have to just know what that is now. Again, this is the argument of knowing your own body, too many of us. Don’t actually take the time to understand where our.
[00:05:53] Our kinks are, are, are these tight spots or these quote unquote underlying problem areas because we don’t wanna take the time to jail. And I’m guilty as that. I know I have gaps and holes in my training. Um, and so that’s not a perfect system by any means. Um, but there is an element of this exploration model of, again, understanding to knowing your body and also like what, how it responds.
[00:06:16] And Michelle and I, uh, were just talking about this the other day, because. Through, we are rewarded with this, this kind of click bait mentality for things. Right. And I saw this, um, I don’t even know how, or when this would be important, but I was on YouTube, looking up some exercises to prescribe to someone that I didn’t have a video for.
[00:06:39] And. Someone had a video that talked about how to stretch your Sartorious muscle. Now, for most of you, you’re gonna be like, what the hell is that your Sartorious muscle is this very, very thin muscle that runs from the, the front of your pelvis, kind of near your hip. And it kinda wraps down and across your thigh to your inner knee.
[00:06:58] And I, I, I, I, I can’t, you can’t, you can’t even isolate that, but yet it’s one of those things that from someone’s like, oh yeah, that’s a super important muscle. I, I would need to do that, but. It comes back down to movement exploration and understanding like, well, when I move my hip in this way, it feels tighter kinky.
[00:07:17] Okay. Well, I’m gonna try to see if I can help unlock it and move it. Or I’m gonna do a little bit of fascial work or a little bit of soft tissue work or a little bit of something to gimme a response that helps loosen it up and then I’m gonna train it and move it some more. But we want this, Hey, this hurts do this one thing and it’ll fix it.
[00:07:32] Now we’re guilty of creating those because again, we need clicks and we need likes and we need shares so that we can get more and more information out to you. But we, we, we, we wrap it up in that pretty bow, but hopefully the narrative of what we’re saying makes more sense than just, Hey, do this and see if it helps help you.
[00:07:49] Right. Um, top three exercises, those types of things.
[00:07:54] Key Point #4 : Fundamentals of How Your Body Feels, Works, & Operates
[00:07:54] Dr. Gurule: It’s having the basic fundamental understanding of how your body feels works and operates. And that is the key to helping you reduce pain, eliminate pain, uh, prevent pain, and maximize, uh, how your body can operate. Now with that is okay. Well, how do you work out and train?
[00:08:16] Well, here’s the thing. When you sometimes have a crutch such as my workouts revolve around X, Y, and Z, oftentimes this could be like, well, I do CrossFit. Well, when I’m traveling, I might not have access to a CrossFit gym, so shit, what do I do? Right. Um, I need, I need. Equipment in order for me to have a good workout crutch, right?
[00:08:40] That’s a crutch. And, and if you, if, and if you, if you don’t have that ability to fulfill what you need, then it is going, shit’s gonna hit the fan. But if you have. A better basic understanding about again, how your body moves and operates. You can easily find and get creative with, with ways to, to, to get a workout and, and, and train, uh, with just your own body weight.
[00:09:07] It could be incline pushups. It could be using chairs for a dip. It could be running, it could be walking, it could be walking lunges, right? There are so many things that we have the ability to do, uh, that we just, again, Get pigeonhole and narrow down into these crutches, assuming that I can only do, or I can only get something out of this if I have X, Y, and Z.
[00:09:29] So when you’re, when you’re traveling and you do not have equipment, you have your body weight. And for most of us, our body weight is very sufficient for getting us. An appropriate workout. I would argue that no one would say my body weight is too light and I can’t get a sufficient workout. Um, uh, even even bodybuilders who might be extremely lean, they’re familiar with calisthenics and know how to obviously then work their muscles and body in a certain way.
[00:10:00] Uh, now what are some of the ways you can do it? Well, you’ll probably, you might need more repetitions because your body weight might be relatively lighter. What you’re doing in the gym now, as a, as an opposite side of that, your body weight might be too heavy for some of these things. For instance, if someone is not strong enough to do a pushup, well, pushups, aren’t really the best option.
[00:10:23] So bench press would be better for them because the, their strength. Related to how much they weigh is a little bit too heavy in the, in, in dumbbells or something like that would help load them appropriately. But we can reduce our relative body weight in order to achieve pushups by doing incline pushups, you could do this on the wall.
[00:10:41] You could do this. Um, one of my favorite hikes would be like a kitchen sink or, or a bathroom. Uh, countertop, right? It puts you at such an angle that it re significantly reduces your overall relative body weight to what you’re pressing, and it allows you to, again, effectively get a very good upper body workout. Okay. So, um, What do we say? Oh, maybe higher, maybe more repetitions.
[00:11:04] Key Point #5 : ISO Metric Movements & Injury Recovery
[00:11:04] Dr. Gurule: Right. Um, but one of the keys that many of us forget is the power of ISO metric movements and exercises right now, ISO the same metric, meaning distance. Basically, you’re doing a movement in which you are not moving. You’re doing a movement, but you’re not moving.
[00:11:27] Does that make sense? So what would this look like? Well, this would be like a chair squat. So you go up against a wall. You slide down and you pretend like you’re sitting on a chair and then you don’t have a chair. And so you’re basically forming this chair position in which you’re having to have your muscles hold and sustain you.
[00:11:43] And you basically hold that movement as an isometric movement and your muscles are gonna get a very, very. Good workout. You can change levels in depth, back and forth. Mix that in. That is one of the things that oftentimes get so overlooked in exercise prescription.
[00:12:00] And this is especially true, just as a kind of a sidebar when you’re talking about injury recovery.
[00:12:05] And we want to, we want to load tissue during injury recovery, but oftentimes it’s the movement and the stretching of the tissue that might be damaged that can be problematic. But yet when you do isometrics and the load and the distance, or sorry, the distance doesn’t change, this can be in a very effective strategy for helping you recover through tissue damage and injuries.
[00:12:24] Okay. So to wrap up the moral of the story and the theme here is you have to know your body. How do you figure that out? Well, exploration. This is something that we strive for and, and try to, um, encourage and teach as much as we can. And this was, these are principles that, uh, and there’s many that, that talk about this.
[00:12:49] When I name these two names, it’s, it’s not like they’re the only ones, but, um, Katie Bowman. And she has a wonderful, she has a few books, but one of ’em is called move your DNA. And then another one, or, sorry, another author is Todd Hargrove. Um, both. Our fantastic authors are great, uh, educators in, in the, the health and wellness and kind of movement world.
[00:13:13] But a lot of their principles is just an exploration based model. Right. You will understand so much more about your bodies and your joints when you just explore and move and. This as, as everything else that I say provides more context. If you, if you take, we’ll just use an easy example. Like if you take your shoulder and your shoulder only does like three movements and we’ll just say a, pull, a push.
[00:13:41] Um, and maybe some sort of like rotational type of movement. Right. And we’ll say like a throwing. So let’s just say some sort of a poll, like a TRX row pushups and a throwing movement. If that’s all you did, that’s fairly dynamic, especially when you have throwing, you know, you’re going through external rotation and you’re being functional.
[00:13:58] And, um, from a throw, obviously like a throwing and. Maybe beneficial area and then you can definitely develop some strength through the point and the pushing motion. But what, but what about if you fell on the ground? Well, yeah, you did a push up, but that’s a pretty straightforward movement. What if you had to roll to your side and like prop yourself up?
[00:14:18] Um, now you could probably accomplish it, cuz most of us are able bodied humans. But the point we’re trying to get across is when you do different things, all of a sudden you provide more context of the shoulder’s capabilities to your brain and that brain can map out and utilize that it’s like, oh, look at this, look at this.
[00:14:38] When I’m, when I did this, I felt like I could really leverage and push off and I felt strong and I felt stable and I was able to transfer force. Right. That’s kinda how your body thinks and operates from a movement perspective. And all of a sudden starts coding this, these, these different abilities so that if you ever to come across one of those things, again, it puts the pieces together and it’s like, oh, I know that framework.
[00:15:02] You could, you could be dumb doing something. Not, not even remotely similar, but it has, or sorry, the same, but it has like minor similarities. And again, with more of those pieces of the context put together, you have this greater movement map and that map allows you to do so much more.
[00:15:17] Key Point #6 : The End Game is Function
[00:15:17] Dr. Gurule: Cuz again, the end game here is function, right? Yes. We wanna be able to reduce back pain and stiffness when we’re traveling. But when you have better function, that will be an awesome byproduct, right? You wanna be able to have an effective workout without equipment? Well, when you have a better awareness about how your body moves, you just start moving and you can again, create an effective workout or training session without any equipment.
[00:15:41] So coming back down is know the thy self and how to leverage and move and pull and create tension. And create length and create openness. This is all part of the movement code index that you should know about your body. And there’s always gonna be some gaps in holes. Like, you know, it is what it is, but that’s, that’s the powerful thing is there’s clinicians such as myself and personal trainers and other people that can help you fill in that void.
[00:16:10] But before you do that, before you do that, I want you to see me. I would love to help you out, but before you do that, You need to explore yourself, right? This is the, no one. We always say this too, in the office, like I can’t fix your body. I will help guide you. I E right. I will help guide you to, to, to the place that you wanna be.
[00:16:30] But the changes happen with you and yourself. You know what I mean? Like I can’t, I can’t do it for you. I’ll expose certain things or, you know, I’ll make a suggestion about a shape or a position that could be more advantageous for you. But you ultimately make the changes through your own self exploration.
[00:16:47] So that is how the wrapping it up. That is how you reduce lower back pain. Neck pain and stiffness when you’re traveling or sitting on an airplane. And that is how you get effective workouts without having the crutches of a, uh, what, sorry, what could sometimes be the crutches of needing equipment? All right, guys.
[00:17:07] Thanks for tuning in this live without life podcast. If you have questions, comments, concerns, please feel free to leave us a five star review. Uh, well, if you have concerns, you can still leave a five star review, but we wanna know what your comments are. We’d love to hear from you. Uh, if you have any topics of consideration, uh, that you wanna discuss, uh, coming up, we’d love to hear ’em.
[00:17:26] Uh, again, we make this very. Little bias towards, uh, movement modifications and getting out of pain. Uh, but that’s, that’s what we enjoy talking about. And that’s what we love helping each other out, whether you are prenatal, pregnant, uh, whether this is, uh, you know, your kids going through developmental milestones and, and you’re trying to encourage them to help get through some of those road bumps, whether you’re dealing with injuries.
[00:17:49] Um, um, there’s always a way to rebound and get through this stuff through movement. I promise you that it, it will always help him. So until next. Live that.
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