The Movement As Medicine Podcast

Justin has 15 years experience, specializing in Personal Training and Sport Performance. He focuses his training on creating programs that improve performance and reduce the risk of injury. Justin has worked with clients from 8 – 73. He is a 2 Time Amazon best-selling author with Be Great Today and High-Performance Nutrition for High School Athletes. Justin commits his life to coaching each client to BE GREAT. Movement Fitness was born out of his passion to make each person who walks in the door the very best version of themselves. Justin recently released "High Performance Nutrition For High School Athletes": https://a.co/d/cJR0jGN In this podcast, we discuss everything from developing a "Champion Mindset" to enabling behavior change to protein and hydration. At the end, we take some questions from the live audience, including a great one specifically about Protein intake and Osteoporosis. The Relationship between Prevalence of Osteoporosis and Proportion of Daily Protein Intake: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3560339/ Watch on YouTube: https://youtu.be/PS1xxd2urfU

Jenny Gusella is the co-owner of Magnitude Strength & Power, a strength & conditioning facility in Norwell, Massachusetts. Prior to opening Magnitude in November 2021, Jenny spent three years training adult and youth clients out of her home gym in her garage as well as traveling to fields and practice facilities for speed clinics. Jenny's career began in public relations, where she represented companies from RSA Security to Jelly Belly to Stop & Shop Supermarkets. She graduated in 2011 from Bates College with a degree in Philosophy, and was a 400 meter runner on the Women's Track Team. During her track career, Jenny learned the importance of strength and power training for athletic development. She was taught to train via the Mike Boyle Strength & Conditioning style from her freshman year of high school and hasn't stopped since! Book Recommendations: Jenny: "The Busy Trap" - Tim Kreider (Article) https://archive.nytimes.com/opinionator.blogs.nytimes.com/2012/06/30/the-busy-trap/ Kevin: "How To Fail At Almost Everything And Still Win Big" - Scott Adams https://www.amazon.com/How-Fail-Almost-Everything-Still/dp/1591847745/ref=asc_df_1591847745/?tag=hyprod-20&linkCode=df0&hvadid=312061076565&hvpos=&hvnetw=g&hvrand=12285696787934578127&hvpone=&hvptwo=&hvqmt=&hvdev=c&hvdvcmdl=&hvlocint=&hvlocphy=9002018&hvtargid=pla-434105675270&psc=1&tag=&ref=&adgrpid=62837065140&hvpone=&hvptwo=&hvadid=312061076565&hvpos=&hvnetw=g&hvrand=12285696787934578127&hvqmt=&hvdev=c&hvdvcmdl=&hvlocint=&hvlocphy=9002018&hvtargid=pla-434105675270

Wes "Showdub" Showalter has had a long and winding road in the fitness industry in multiple cities, businesses, and coaching positions. Despite changing locations and taking on new challenges he has consistently developed himself into the most sought-after coach in his area time and time again. Wes combines an incredibly outgoing personality with a work ethic and great technical coaching skills that have made him indispensable wherever he coaches. In this, extremely entertaining and informative podcast, Wes shares his story and shines a light on the lessons that he has learned in his journey to become a successful independent contractor in the fitness industry. Book Recommendations: Kevin - "Destiny of the Republic: A Tale of Madness, Medicine and the Murder of a President" - Candice Millard Wes - "Conspiracy: Peter Thiel, Hulk Hogan, Gawker, and the Anatomy of Intrigue" - Ryan Holiday Watch On YouTube: https://youtu.be/vVFG7YWbuZg

PJ Strebel is the owner of MaxWay Performance in Portsmouth, NH.In this episode, Kevin sits down with PJ to discuss his career in fitness and the evolution from Health Club coach to facility owner.

Show Notes

Show Notes: Learn more about Scott Leave Your Mark Podcast Instagram Twitter LinkedIn Reconditioning HQ How much weight you can lift vs. how much you need to lift to be good at your sport Strength training for American Football vs. Hockey Understanding the demand of their/your sport Getting into professional sports then shifting to owning a private facility to working with olympic athletes Winter Spring Seminar Talk - Using Video Analysis to Inform Your Programming Specificity is looking at what the demands of your athlete are where you apply overload and stimulus to systems to prepare them to manage chaos The gym is a laboratory for experimentation Look for how things are connected How Scott got started podcasting and kept going Reconditioning HQ Book of the Week: Scott: Greenlights by Matthew McConaughey and The Attributes: 25 Hidden Drivers of Optimal Performance Kevin: The Body Keeps the Score: Brain, Mind, and Body in the Healing of Trauma by Bessel A. van der Kolk

Show Notes: Vinny Talluto Website IG @vinny_talluto Twitter @vinny_talluto Linkedin MBSC Spring Seminar (available in-person and online) Start with Why As a young coach - Be a “Yes” person The “DNA” around group and semi-private training Programming The Art of Coaching Creating an experience Logistics dictates programming COVID helped with the organization of MBSC and it’s programming Program conservatively, you can always make it more difficult Try to program proactively, coach reactively. You need to be able to communicate with clients to show that you care Coaching volume can be developed (dimmer switches) Hand hold clients in the beginning, slowly let the dove fly away Don’t coach them until you know their name, their family, their interests, their goals With injured clients, write the program as if they were 100% then work back wards using your regressions and lateralizations Bad coaches say I’ll remember, good coaches write it down Never Lose a Customer Again Book of the Week: Vinny: I Will Teach You to be Rich by Ramit Sethi Kevin: Overcome: Crush Adversity with the Leadership Techniques of America's Toughest Warriors by Jason Redman MBSC Spring Seminar (available in-person and online)

Show Notes: Introduction and Where to find Pat “Active and Agile” Website: https://www.activeandagile.com/ Instagram: https://www.instagram.com/activeandagile/?hl=en LinkedIn: https://www.linkedin.com/in/pat-vangalen-activeandagile99a53420/ Progressing through as we age… get after when you’re younger “Put the bone in the bank early! Put the muscle in the bank early!” Daily, weekly, and seasonal habits and practices Choose the right tool for the job Maximize your health span, not just your life span Train, Play, Move Blue Zones Fall prevention We don’t want injuries in the gym but you need to prepare them for the uncertainty of life and movement There are no silver bullets, it's more like silver buckshot! You can change the pace at which you age Basics, Baselines and Benchmarks, earn ‘em and fight to keep ‘em The MBSC Spring Seminar attend In-person or Virtual April 1st and 2nd Book of the Week: Pat: Blue Zones by Dan Buettner and Neurobics by Lawrence Katz and Manning Rubin Kevin: Spring Chicken by Dan Gifford

Show Notes: Train Smarter and Harder Fitness The Garage Gym The 24/7 Hybrid Model? Opening before COVID vs after COVID Silver vs. Platinum Memberships Uninitiated believers 63% - Price | Time | Value Whatever you decide to do you’re going to have headache Just send an email, the worst that can happen is they say no or they don’t answer Zone 2 Is low intensity cardiac output work, done for an extended period of time Build a bigger gas tank Can you have a conversation still is Zone Two, if you’re breathing heavy it’s probably not Zone 2 If you’re not fast or good enough to get on the field, court or ice, then it doesn’t really matter how big your gas tank is. Horsepower first. the Long Term Athletic Development Model and Type II muscle fibers during peak velocity growth There’s a lot of Couch to 5K programs, but there are no Couch to NBA programs It’s much harder to help someone get strong or powerful than it is to help someone get in shape. Zone 2 takes so much time that realistically it doesn’t make sense to program if you only have 3 hours a week in the gym Your gas tank only has to be big enough, bigger might not be better. If you think of Racing they could put bigger gas tanks in the car to decrease the number of pit stops but a heavier car is a slower car. You’d lose every race. Interval training can improve Vo2Max When it comes to the general population and we are thinking longevity and health then zone 2 makes more sense or I may be more willing to do long slow training for 45+ minutes Sports = performance, wins, injury prevention, contracts Gen Pop = blood panels, disability years, ADLs, longer life, decrease pain Meet people where they’re at! Episode 13 Context matters, the answer is to probably do a little bit of both The MBSC Myzone challenge - Understand your heart! People don’t really care about the prizes, people are competitive by nature, wants to compete and wants to be recognized for it The MBSC Spring Seminar attend In-person or Virtual Sign Up by Jan 18th for the Early Bird Discount! Book of the Week: Brendon: The Book of Joe: Trying Not to Suck at Baseball and Life by Joe Maddon, Tom Verducci, et al. Kevin: How to Raise Kids Who Aren't Assholes: Science-Based Strategies for Better Parenting - from Tots to Teens by Melinda Wenner Moyer

Show Notes: 15 year Anniversary of the Strength Coach Podcast! Get the exclusive "40 Mistakes, 40 Years" with Michael Boyle episode here: https://50for50.aweb.page/p/77df8889-82e1-4b7a-ae7b-9ee5d237759e Podcasting before it was cool Be Like the Best Book (and corresponding workbook) What it means to have a mentor like Michael Boyle The more I give the more I seem to get in return What is Anthony currently working on: 50 for 50 Book of the Week: Brendon: Dopamine Nation by Anna Lembke Anthony: Building a Story Brand by Donald Miller and Do the Work by Steven Pressfield Kevin: Be Like the Best by Anthony Renna Where to find Anthony: Continue Fit Strength Coach Podcast 50 for 50 @antrenna

Show Notes: Introduction Clubhouse Fitness Instagram @theclubhouse and @notmarksanchez The benefits of being a generalist Working in professional sports Working as a manager at Equinox Self care and burnout - Schedule yourself like a client and change your environment! Setting boundaries Book of the Week: Kevin: Making a Literary Life by Carolyn See Marco: Anatomy of Breathing by Aandine Calais-Germain

Show notes: Follow Megan: Website: https://www.mp-athletictherapy.com Instagram: https://www.instagram.com/meganpomarensky/ Twitter: https://twitter.com/meganpomarensky Join Her Newsletter: https://view.flodesk.com/pages/5f89b001976827736b42d253 “Rehab is training in the presence of an injury” “You’re not injured, you’re 85% healthy” Rehab has gotten very passive Meet them where they’re at with graded exposure and empower them to move actively Where is the line between a medical professional and a trainer? Unexplained pain. Article: STOP WORRYING, AND START LIVING. 90% of people between 50-55 years old have age related changes in their spine (but 9/10 people don’t have back pain). 48% of people between 20-22 years old have age related changes in a disc, while 25% had a bulge (so there goes that “just getting old” analogy). 77% of healthy, pain-free hockey players have hip abnormalities shown on imaging. 20% of healthy, pain-free adults have partial rotator cuff tears. “Need to clinically correlate” Findings on images need to line up with what you find with their movement. You won’t lose clients for making referrals! What is your virtual therapy process like? Bad personal experiences Trust - Connection - Relationship - Human Client education examples: Explain Pain / Why do I hurt? Is there a world where you can treat 5 or 6 people at a time and do it right and do it well? Does it all come down to the environment, community, and relationships? This is where the coupling of Rehab & Strength Training would be incredibly important Book of the Week: Kevin - The Quadrant System: Navigating Stress in Team Sport by Daniel Bove Brendon - Moneyball: The Art of Winning an Unfair Game by Michael Lewis Megan - Transcend: The New Science of Self-Actualization Scott Barry Kaufman Contact Us: Website: http://movement-as-medicine.com Instagram: https://www.instagram.com/MovementAsMedicine/ YouTube: https://www.youtube.com/user/MovementAsMedicine

Show Notes: Injuries are a part of the natural process of becoming a better coach What to do if a client gets hurt in session? Take ‘Extreme Ownership’, Ask a lot of questions and don’t make it worse Communicate clearly and call their parents if it’s a minor Reflect on your mistake and make an action plan Follow up with the individual or parent in 1-3 days Be careful/aware of your own bias and other coaches' biases. The n=1. Everyone’s context is different. Murphy’s Law -” What can go wrong, will go wrong.” That’s why we have rules. Book of the Week: Kevin - The True History of the American Revolution by Sydney George Fisher Brendon - The Comfort Crisis: Embrace Discomfort to Reclaim Your Wild, Happy, Healthy Self by Michael Easter Where you can find us next: Upcoming Level 2 CFSC events - Reading, PA - Colorado Springs - Edmonton Canada - Boston @ MBSC - Wyckoff, NJ - Plano, TX Contact Us Website: http://movement-as-medicine.com Instagram: https://www.instagram.com/MovementAsMedicine/ YouTube: https://www.youtube.com/user/MovementAsMedicine

Show Notes: Two Movement As Medicine Articles on Training The Pull-Up: http://movement-as-medicine.com/overhead-pulling-with-adult-groups/ http://movement-as-medicine.com/the-pavel-fighter-pull-up-program/ Social Media: The Psychology of Online Political Hostility Bor and Peterson https://www.cambridge.org/core/journals/american-political-science-review/article/abs/psychology-of-online-political-hostility-a-comprehensive-crossnational-test-of-the-mismatch-hypothesis/C721597EEB77CC8F494710ED631916E4 Physical Activity and Energy Balance - https://pubmed.ncbi.nlm.nih.gov/10610070/ The Hungry Brain - https://amzn.to/3ea4gfZ What Can We Learn From Radiologists About Coaching? Selection with Variation in Diagnostic Skill: Evidence from Radiologists https://academic.oup.com/qje/article/137/2/729/6513421 Book of the Week: Kevin - Rogues: True Stories of Grifters, Killers, Rebels and Crooks by Patrick Radden Keefe Where you can find us next: Upcoming Level 2 CFSC events - Reading, PA - Colorado Springs - Edmonton Canada - Boston @ MBSC - Wyckoff, NJ - Plano, TX Contact Us Website: http://movement-as-medicine.com Instagram: https://www.instagram.com/MovementAsMedicine/ YouTube: https://www.youtube.com/user/MovementAsMedicine

Show Notes: About Eric Your program on paper needs to apply to the person/population standing in front of you Build rapport and set expectations first Always give choices - which one do YOU want to do? Have to - sucks. The PAC Profile: Physical, Adaptive, Cognitive Where do coaches struggle the most when working with people with neurodevelopmental disorders - Answer? OVERCOACHING Label, Demonstrate, Do and Cue Access and advocates Milestones to work towards - motor control through a full range of motion especially in the eccentric, baseline strength, being comfortable in the environment, and language development around needs Behavior Specific Praise - don’t just say good job or you’re awesome…. be specific with your praise! Have a hierarchy of priorities for meeting people where they’re at How did you come up with your Autism Fitness Certification? Get in Touch with Eric: Inclusive Fitness Website Autism Fitness Website @theautismfitness Where you can find us next: Upcoming Level 2 CFSC events - Chicago - Reading, PA - Colorado Springs - Edmonton Canada - Boston @ MBSC - Wyckoff, NJ - Plano, TX Perform Better Summits - Providence August 26th - 28th Contact Us Website: http://movement-as-medicine.com Instagram: https://www.instagram.com/MovementAsMedicine/ YouTube: https://www.youtube.com/user/MovementAsMedicine

Show Notes Kevin’s coaching journey - mistakes and successes Golds gym experience Meeting with Clark Evans Internship at MBSC Surround yourself with people who are doing what you want to do The Genius in All of Us by Daniel Shenk Potential = genetics x environment Finding a mentor University of Massachusetts - Kinesiology The Strength Coach House Debt Free at 24 in 24 Months by Brendon Rearick Invest in yourself first What is your why? Start with Why by Simon Sinek “To spread the positive byproducts of coaching and physical activity as far as we can” Your “how” and “what” will change Where you can find us next: Upcoming Level 2 CFSC events - Chicago - Reading, PA - Colorado Springs - Edmonton Canada - Boston @ MBSC - Wyckoff, NJ - Plano, TX Perform Better Summits - Providence August 26th - 28th Contact Us Website: http://movement-as-medicine.com Instagram: https://www.instagram.com/MovementAsMedicine/ YouTube: https://www.youtube.com/user/MovementAsMedicine

Show Notes: Introduction Intellectual capital - Financial capital - Social capital Side hustle incubators Fail to learn The aggregation of marginal gains Creating intentional culture Never lose a customer again Solid service delivered by good humans Goldman Sach 10,000 Small Business Program Base operating systems Continually chasing best practice or the perfect program - like an Apple or Tesla update Hiring? An internship program is a must - try before you buy! For both parties. Where is your seat on the bus? It doesn’t always need to be the driver's seat, and sometimes you need to be at the bus stop! Get in Touch with Dr. Josh Twitter/ IG / TikTok - @drjoshfunk IG / TikTok - @rehab2perform https://www.facebook.com/Rehab2Perform Where you can find us next: Upcoming Level 2 CFSC events - Boston, Chicago then Reading, PA Perform Better Summits - Chicago July 15th - 17th then Providence August 26th - 28th Contact Us Website: http://movement-as-medicine.com Instagram: https://www.instagram.com/MovementAsMedicine/ YouTube: https://www.youtube.com/user/MovementAsMedicine

Show Notes:Question #1: I have a couple of clients with Parkinson and also clients over the age of 80+. As you know, most doctors aren’t easy to get on board with proactive health care. Can you please send me the reference or do you have any books or other research I could share with doctors to get them on board? Research Review: https://movementdisorders.onlinelibrary.wiley.com/doi/epdf/10.1002/mds.21922 - The Brain That Changes Itself: Stories of Personal Triumph from the Frontiers of Brain Science by Norman Doidge - The Tale of the Dueling Neurosurgeons: The History of the Human Brain as Revealed by True Stories of Trauma, Madness, and Recovery by Sam Kean - Spark: The Revolutionary New Science of Exercise and the Brain by John J. Ratey MD - Life span vs. Health Span - Visualization & Meditation = Mirror Neurons - Let movement be thy medicine. Let mindset be thy medicine. Let nature be thy medicine. Let medicine be thy medicine. Question #2: What are your key considerations when training endurance athletes? I’m specifically interested in learning about how you approach both strength and conditioning for clients who are preparing for long-distance running events like the marathon. Coach Matt Dixon Buckets for Endurance: Run, Bike, Swim / Recovery / Nutrition & Fueling/ Strength Training Buckets: Mobility / Strength / Power / Conditioning Be A Bucket Filler by Michael Boyle The Bucket Hierarchy by Brendon Rearick The 10% Rule… don’t increase more that 10% in distance or intensity per week Functional Training for Runners by Kevin Carr Make Small Jumps by Michael Boyle Endurance athletes are almost always in-season Book Club recommendation: Kevin: Bottle of Lies: The Inside Story of the Generic Drug Boom by Katherine Eban Brendon: ​​Why Michael Couldn't Hit: And Other Tales of the Neurology of Sports by Harold L. Klawans

Show Notes: Programming for Adult Groups Different price points = different expectations and options for individualization A system of regressions and progressions ensures no one is held back, no one is left behind and everyone is safe and successful The rule of 3 and 10: your operations and systems need to change whenever you multiply by 3 or 10… 3 people, 10 people, 30 people, 100 people, 300 people, etc… The philosophy stays the same, but the methods change. If you have a universal belief system all your workouts should look similar. Do we have the equipment? Do we have the space? Is it safe for a large group? Intro Program (micro): We do have the same ability to assess people signing up for group training due to the lower price point 8 week intro program that provides guardrails and gives up a mini-assessment and address all our movement patterns (squatting, hinging, pushing, pulling, low impact) After that the adults groups are on a 12 month rotational program We write ONE program that is then adapted to the individual. NOT 10 individualized programs. If you want an individualized program you pay the high price for that aka personal training Ex. The group is kettlebell swinging but the new group member will be hinging or deadlifting. The kettlebell swing is advanced and earned. Cast a really big net to catch a lot of fish, but you won’t catch all the fish and that’s okay. Have workout number 12 and beyond in your mind when you’re setting up an introductory program and starting out. Don’t try to crush them with volume or intensity. Think about and talk about the next workout. Training Structure The first few workouts are just understanding where things are, how things work, where things are, who’s part of the community - teach them the recipe! Don’t single the new individual out. Keep them moving within the group. Be okay with not completing the whole workout(s) the first few weeks. You DON’T have to do an assessment on the first session. You can just make it a meet and greet and save the “physical” assessment for the second workout 12 sessions and beyond (macro): Each month (phase) has a different focus - tempos, isos, eccentrics, hypertrophy, density, circuits, complexes Seasonal training - in season, off season, maintenance There’s a bit of “enter-trainment” needed when training people train with you for a long time Personality types Check the box types Goal oriented types Training focused types How to develop great “adult athletes/clients”? Nurture relationships Gym culture Buying into their goals Keep Pushing them Book Club recommendation: Kevin: How We Learn to Move: A Revolution in the Way We Coach & Practice Sports Skills by Rob Gray Brendon: ​​Never Split the Difference: Negotiating as if Your Life Depended on It by Chris Voss

Show Notes: Question # 1 - Many of my clients are over 50 and 60. What are the best power exercises for them? As we age, we lose power twice as fast as we lose strength Power is all relative What is a true plyometric? Lower body favorable exercises for older clients Anything faster than walking! Ladder drills - https://www.youtube.com/watch?v=0ZNrxYDbpoM Brain games Skipping - https://www.youtube.com/watch?v=ChT8WHQNLM0 Jump roping or pogos - https://youtu.be/EexK-lFozXg BOUNCE! What’s a warm up for an athlete may be a power exercise for an adult client Squat drops Low amplitude bounds Box jumps Tissue changes as we age paper - https://www.fasciaresearch.de/publications/Schleip_TrainingPrinciplesFascial.pdf Most advanced: kettlebell swing is just a broad jump in place without the pounding on your joints We don’t hop, hurdle, bound linearly or Olympic lift with adults due to the risk of injury “I don’t care how high you can jump, I care about how well you land. Once you can land well, then I care how high you can jump!” Medicine ball throws is jumping for you upper body: Chest pass Side toss - https://www.youtube.com/watch?v=HmyCzDza2NQ Slams - https://www.youtube.com/watch?v=YNyWF-P5WYM Shot puts Catching the ball is the absorption/eccentric part and important How to build your own medicine ball wall Soft Medicine balls from Perform Better are very low risk and quiet We don’t do any plyo push ups due to the risk and lack of wrist extension and shoulders mobility Question # 2 - Should I stretch or not? And if so, when? I feel so much better after I stretching = more stretch tolerance Stretching helps us get into better positions After not moving all day, stretching is a nice way to get into your body and get into end ranges Stretching doesn’t affect power if you warm up, strength train properly and work on motor control and patterns Book Club recommendation: Kevin: Force: The biomechanics of training by Dan Cleather Brendon: ​​The Score Takes Care of Itself: My Philosophy of Leadership by Bill Walsh