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Show Notes

• Full spectrum integration internal medicine
• Sometime you need to bring in mainstream medicine and co-manage
• You deserve to know why your provider is recommending an intervention
• Getting to the root cause typically involves a little more
• Supplements
• Pharmaceutical grade supplements will be more bioavailable
• You get what you pay for more often than not
• Why just looking at normal ranges might not be enough for you
• Optimal ranges and certain markers which are often not looked out with you basic tests might be the key to helping you the most
• If you are otherwise healthy and have not had any tests done in a while it would be good to be a full comprehensive blood panel and stool test done
• Increased levels of toxins we are seeing a rise in more chronic conditions such as autoimmune, food sensitivity, and thyroid issues
• Diet might need to be tailored to your specific needs
• Overall more veggies and lean meat is best
• Healthy fats
• Some common deficiencies we are seeing are: Magnesium, Methyl B Vitamins, Vit D
• Dr. Wolfe’s Supplement list
• Glutathione
• Mitochondrial supplement
• Methyl B Vitamins
• Omega
• Vit D (when needed)

• Started off with teacher training modules to help people roll out using mobility tools
• Core dynamics and breath foundational movement patterns that need to be considered
• Body Tuning: orthopedic medical massage
• Yoga Therapy
• Increases in proprioception improve our movement awareness and capabilities
• Connects you to your body
• Attempts at self-management for 4-8 weeks but the pain is still present
• Tune-up balls can mute the pain response
• Movement patterns might be keeping pain ALIVE
• Schroth Method for scoliosis
• Compensation patterns must be addressed after injury or surgery
• Tuning in to the messages that our body is trying to give us
• “My body thinks in feels”
• Be open to receiving the different elements and information data points or body is trying to share with us
• Movement can help quiet your pain
• Nauli Kriya- self enema old school way, new school abdominal churning for bowel massage
• The journey is the process and learning opportunity
• Challenge: Close your eyes for 1-3 minutes a day feel your weight in your environment (chair, bed, floor)tune into your breath, your heartbeat, start to take note of your organs (my body thinks and feels)

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

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

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

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

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

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