The Code: A Guide to Health and Human Performance

106. Don't Let Your Mood Dictate Your Action | Dr. Roger St. Onge

“Show me your calendar and I will show you your priorities,” says Dr. Roger St. Onge, physical therapist and owner of Move Athletics—Performance Rehab Authority. A Marine Corp veteran and former Crossfit trainer, Dr. St. Onge has seen the power of fitness and physical therapy to transform peoples’ health as well as their lives. Unfortunately, the healthcare industry–which he calls a sick care industry—doesn’t prioritize physical therapy as treatment, and physical therapists are forced by health insurance companies to give only a small amount of distracted time to each patient.
On the other hand, many patients themselves don’t prioritize Physical Therapy, citing a lack of money or time. Yet, when money is needed for a new car or a new phone, people will come up with the cash to fix or replace those. Until the pain of avoidance becomes greater than the pain of changing, most people won’t take action.
Not that he can’t relate. As a business owner and a father of two young children who has earned two fellowships, there have been many times when he mismanaged his time and priorities. He’s also put the minimum into rehabbing an injury from a major accident and paid the price for it. He discusses what happened and how those experiences shifted his mindset. 
He debunks the work/life balance paradigm as a myth. There are seasons in life, he says, and you must shift your focus to whichever priorities are most paramount at any given time, and sacrifice in other areas as a result. The key, Dr. St Onge explains, is consistency over time. He and Dr. Fix discuss helpful strategies that keep them on track with their daily goals and the steps they take to keep their devices— the ultimate distraction for most of us— in check. 
Your mood should never dictate your actions. Still, the examples from Dr. St. Onge’s life will inspire you to take action in your own life, and to put your well-being at the top of your list. 
 
Quotes
• “As a whole, we don’t really have a healthcare system, it’s more of a sick care system. You go to your doctor and a lot of things that could be cured with nutrition and sleep and sunlight and movement gets prescribed a pharmaceutical pill. And then people wonder why they’re sick and in pain for long periods of time.” (6:28 | Dr. St. Onge)
• “When people tell me, ‘I can’t afford to come and see you,’ but they live in America, they have a thousand-dollar cell phone in their pocket, they have a brand new car, they went to college—they didn’t pay cash for that. You can. If your car broke down and you needed a new transmission, what would you do?” (12:06 | Dr. St. Onge)
• “If you show me your calendar, I’ll show you your priorities.” (18:49 | Dr. St. Onge)
• “There are all the excuses but really, when it comes down to it, you just haven’t felt enough pain, yet, whether it’s physical pain or inconvenience pain, to actually overcome the pain of making a change and prioritizing.” (27:53 | Dr. St. Onge)
• “Never let how you feel dictate what you do because once you start moving your body, the way you feel changes. If I only worked out when I felt like it, I would never work out.” (38:43 | Dr. St. Onge) 
Links
Connect with Dr. Roger St. Onge:
Instagram: https://www.instagram.com/doc.rog/
 
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Connect with Physio Room:
Website | https://physioroomco.com/
Instagram | https://www.instagram.com/physioroomco/
Facebook | https://www.facebook.com/physioroomco
Andrew’s Personal Instagram | https://www.instagram.com/drandrewfix/
Andrew’s Personal Facebook | https://www.facebook.com/andrew.fix.9/
 
 
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105. Using Palmar Cooling to Improve Performance | AVA Cooling Technology (Part 2)

“Controlling temperature is something that is overlooked and undervalued in sports and just in life,” explains Dr. Kyle Sela, physical therapist, strength coach and founder of AVA Cooling Technology, who returns to The Code to talk more about the many benefits of palmar cooling. Thermoregulation is the body’s way of preventing heat-related injury. The hypothalamus sends local signals to the muscles in the form of fatigue, as well as systemic signals of adaptation and behavior modification to get us to stop moving. When the glabrous skin of the hands, feet and face, come in contact with a source of cooling such as the AVA anti-fatigue bar, the network of cells underneath to generously dump heat, allowing for, even encouraging, a longer workout at a maintained intensity. 
This means performance-enhancing capabilities for athletes of all levels, as well as health benefits for a number of issues. Athletes get in more sets, more reps within those sets and experience faster recovery time. This Dr. Sela describes watching a young woman use the bar to counteract heat stroke while his own sons have used them to quell a fever. By making exercise more comfortable and therefore more appealing, palmar cooling through AVA technology can be an effective tool in fighting the ongoing problem of obesity. 
In this episode, Dr. Sela and Dr. Fix discuss recent research related to palmar cooling, and how to judiciously evaluate a study to best inform yourself. Join the conversation to learn more about how this veteran-owned business can help you on your own fitness journey.
 
Quotes
• “As a coach, as a dad, as a strength coach, this is a tool that I constantly see people–once you say, ‘Hey, just hold onto it’---they get a sigh of relief.” (20:37 | Dr. Sela)
• “This is one of those things that can actually help people, from a performance standpoint but maybe even from a safety standpoint.” (21:45 | Dr. Sela) 
• “People hear ‘human performance’ and people think ‘elite athlete’ or someone who’s just a hard charger, a fitness fanatic. But the research has shown, temperature is an issue for all of us. So, whether you’re super fit or not fit at all, this is one of those limiting factors.” (27:28 | Dr. Sela)
• “A lot of recovery is targeted to post workout. ‘What can I do after my workout? What can I do tonight so that I perform better tomorrow?’ And what we’re talking about is, ‘What can I do in that 90 seconds between sets, between my work intervals, what can I do now, so that at my next interval, I’m starting from a more recovered state?’ I’m not starting from such a stressed position, that interval is going to be better.” (33:36 | Dr. Sela)
• “Palmar cooling is not going to make you stronger, it’s not going to allow you to put more weight on the bench, and all of a sudden bench more than you had the week before. It’s going to allow you to do more sets at the hard training volume that you have programmed than if you didn’t do it.” (46:13 | Dr. Sela)
• “We are, at the brain level, sensing temperature changes and making motivational changes to self-preserve.” (1:00:55 | Dr. Sela)
Links
Connect with Dr. Kyle Sela:
Website: www.avacooling.com
 
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Connect with Physio Room:
Website | https://physioroomco.com/
Instagram | https://www.instagram.com/physioroomco/
Facebook | https://www.facebook.com/physioroomco
Andrew’s Personal Instagram | https://www.instagram.com/drandrewfix/
Andrew’s Personal Facebook | https://www.facebook.com/andrew.fix.9/
 
 
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104. Exercises to Avoid for People 50 and Older

We are busting myths for fitness over 50 in this episode! Dr. Andrew Fix disputes claims against exercises like pull-ups, push-ups, squats, and deadlifts being unsafe or inappropriate as we age. In fact, Dr. Fix advocates for exercise to combat muscle loss and keep up physical function in later years. He stresses the value of multi-joint movements and lifting heavy weights, essential for preserving strength and resilience. With proper technique and progression, Dr. Fix argues that these exercises are highly beneficial for older adults.
All of us need to critically evaluate fitness advice and make informed, evidence-based decisions about fitness routines. Functional movements and strength training contribute to longevity and well-being.
If you are interested in learning more about a fitness program that is right for you, connect with PhysioRoom for in-person one-on-one training, group training or remote coaching!
 
Quotes:
• “People just don't understand how big of a blessing it is to be able to exercise and the profound positive impact that exercise and training and movement can have on our lives.” (1:58 | Dr. Andrew Fix)
• “When we turn 30 years old, every year for the rest of our life, we're gradually losing muscle.” (6:32 | Dr. Andrew Fix)
• “We need to be able to maintain muscle mass on our frame so that we can stay lean, burn calories, and continue to be super active into the later years of our lives.” (6:49 | Dr. Andrew Fix) 
• “I just want to challenge you and encourage you to be skeptical and just really think deeply about the things that you're seeing out there. And if you really think about it, does it make sense?” (25:40 | Dr. Andrew Fix)
 
Links
https://journals.sagepub.com/doi/10.1177/10998004221120945
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2892859/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6377696/
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Connect with Physio Room:
Website | https://physioroomco.com/
Instagram | https://www.instagram.com/physioroomco/
Facebook | https://www.facebook.com/physioroomco
Andrew’s Personal Instagram | https://www.instagram.com/drandrewfix/
Andrew’s Personal Facebook | https://www.facebook.com/andrew.fix.9/
 
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103. Keep the Adventure Alive - Managing Arthritis | Dr. Alyssa Kuhn

Think arthritis means the end of an active life? Think again! In this episode, Dr. Andrew Fix is joined by Dr. Alyssa Kuhn, a physical therapist specializing in osteoarthritis. Dr. Kuhn, founder of Keep the Adventure Alive, sheds light on common misconceptions about arthritis and shares valuable insights into its effective management.
Dr. Kuhn's expertise in osteoarthritis stems from her observations in home care physical therapy, where she noticed a widespread belief that surgery was the only solution for arthritis. She emphasizes that arthritis, specifically osteoarthritis, is more than just joint pain and stiffness and that diagnosis should consider more than just x-rays or MRIs. 
The episode explores the significant impact of language on the mindset and treatment outcomes for people with arthritis. Dr. Kuhn encourages individuals to seek out accurate information and take an active role in managing their condition.
Dr. Fix and Dr. Kuhn delve into the importance of lifestyle factors in controlling arthritis. They discuss the effectiveness of targeted exercises, including single-leg strength and power training, and the benefits of varied exercise routines for the body's adaptation and health. The conversation also covers the roles of nutrition, sleep, and mindset in arthritis management. Dr. Kuhn advises focusing on whole, natural foods and limiting processed sugars, and highlights the importance of being well-informed about arthritis for making empowered health decisions.
This episode is a must-listen for anyone looking to understand arthritis better and learn practical ways to manage and prevent the condition. It emphasizes a holistic approach, blending movement, nutrition, sleep, and a positive mindset, to not only manage arthritis but also promote overall health and well-being.
 
Quotes:
• “You can absolutely prevent the progression of the condition, which is another myth that a lot of people don't understand. This idea of bone on bone is one of those things that can send people down a black hole of symptoms. And it can send people down a black hole of thoughts. Like, okay, it basically insinuates there's nothing you can do. And a lot of times, unfortunately, healthcare providers, healthcare professionals are further cementing this idea.” (12:18 | Dr. Alyssa Kuhn)
• “Your body needs to move in different ways. You have to incorporate moving sideways, moving backwards, moving in different directions to challenge muscles differently. Your joints need support on all sides.” (34:05 | Dr. Alyssa Kuhn) 
• “If you're not making progress with pain relief, it's looking at four basic things. There are more but these are probably four of the main ones. Food is one of them and what you're regularly eating. Movement is another and we've talked about that extensively. Sleep is the third one. And really just your overall mindset, we can kind of encompass that with the stress or anxiety that you're experiencing. It really just comes down to your thoughts and just your mental headspace.” (41:51 | Dr. Alyssa Kuhn)
Links
Connect with Dr. Alyssa Kuhn:
Website: https://keeptheadventurealive.com/jumpstart 
Instagram: https://www.instagram.com/adventurealive/ 
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Connect with Physio Room:
Website | https://physioroomco.com/
Instagram | https://www.instagram.com/physioroomco/
Facebook | https://www.facebook.com/physioroomco
Andrew’s Personal Instagram | https://www.instagram.com/drandrewfix/
Andrew’s Personal Facebook | https://www.facebook.com/andrew.fix.9/
 
 
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102. Your Next Posture is Your Best Posture | Movemate

Feeling the aches of sitting too long at your desk? In this episode of The Code, Dr. Andrew Fix from Denver's Physio Room invites Sohail and Ali from Movemate to discuss an innovative solution to the sedentary lifestyle many face in today's work environment. This Canadian duo is breaking new ground with their active standing board, aimed at encouraging movement and enhancing well-being during the workday.
Sohail's path to MoveMate began with a personal challenge – a hip injury sustained while playing soccer, which led to a revelation about the importance of staying active, particularly in stationary work settings. Ali, with his expertise in product design, initially created the MoveMate board as a thesis project. After experiencing its benefits first-hand, Sohail joined forces with Ali to refine and share this unique approach to workplace wellness.
The MoveMate board stands out with its unique design, allowing for independent foot movement and active engagement of the ankles. This feature not only promotes a fluid movement pattern but also makes the board accessible and beneficial for a broad user base. More than just easing physical pain, the board has been found to enhance users' focus and energy levels. But it's not just about physical health; incorporating regular movement into the workday can positively impact various aspects of well-being, including mental health.
 
Quotes:
• “Lack of movement is a massive problem. And we've all heard the saying, if you don't use it, you lose it. But there's not really anything that that is more true for than the strength and mobility and movement of our body, right? If you don't move your joints, if you don't lengthen and strengthen and challenge your muscles, you will lose access to the motion. You will lose capability of doing the things from a strength standpoint, picking things up, moving things, carrying things that you once remember yourself being able to do.” (18:17 | Andrew Fix)
• “We're just trying to make movement habitual, make it seamless, make it accessible.” (24:49 | Sohail Shariff) 
• “It's way more comfortable to be on the board than to be off the board. You're flowing, you're moving and it's fun.” (51:07 | Ali Mapara) 
 
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Connect with Physio Room:
Website | https://physioroomco.com/
Instagram | https://www.instagram.com/physioroomco/
Facebook | https://www.facebook.com/physioroomco
Andrew’s Personal Instagram | https://www.instagram.com/drandrewfix/
Andrew’s Personal Facebook | https://www.facebook.com/andrew.fix.9/
 
Connect with Movemate:
Website: www.letsmovemate.com
Instagram: www.instagram.com/lestmovemate 
Ali Email: ali@letsmovemate.com
Sohail Email: sohail@letsmovemate.com
 
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101. Are Deep Squats Bad for Your Knees?

Think deep squats are a no-go for your knees? Think again! In this episode of The Code, Dr. Andrew Fix takes on the controversial debate surrounding deep squats and their impact on knee health. He dismantles the widespread notion that deep squats are detrimental, backing his stance with solid research findings.
Dr. Fix argues that not only are deep squats safe, but they actually serve as a safeguard against injuries and issues in the lower extremities. He tackles the myth head-on, clarifying that deep squatting doesn't heighten the risk of damage to passive tissues like ligaments and the meniscus. Instead, this practice plays a crucial role in strengthening these structures, promoting robust ligaments.
Further challenging conventional wisdom, Dr. Fix addresses the misconception that one's knees should never surpass the toes while squatting. He explains that while this restriction might lessen stress on the knees, it inadvertently ramps up the load on the hips and lower back, leading to unwanted strain in these areas.
Dr. Fix advocates for squatting through a full range of motion, allowing the knees to travel past the toes, to harness the benefits of bolstered cartilage and ligaments. This approach, he suggests, not only enhances immediate strength but also contributes to long-term joint functionality and health.
For those who've been cautioned against deep squats or advised to limit knee movement, this episode is an eye-opener. Discover the real story behind deep squats and how they can be a valuable addition to your wellness toolkit.Quotes:
• “Are deep squats safe? Yes. Squatting deeply is safe. And in fact, it is protective against injuries and problems with the lower extremity.” (6:16 | Dr. Andrew Fix) 
• “People that were squatting often 10 training sessions per week, people that are pushing their bodies did not experience higher rates of injury. In fact, they had lower rates of injury than individuals that were playing basketball, running track and field, or doing gymnastics.” (11:04 | Dr. Andrew Fix)
• “The more that we keep ourselves strong, the more functional we're going to be into the later years of our lives.” (14:42 | Dr. Andrew Fix)
 
Links
Research Article: https://pubmed.ncbi.nlm.nih.gov/23821469/
Squat Technique: https://www.youtube.com/watch?v=TkIwzumjgGA&t=49s&pp=ygUYcHJvcGVyIHNxdWF0IHBoeXNpbyByb29t
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Connect with Physio Room:
Website | https://physioroomco.com/
Instagram | https://www.instagram.com/physioroomco/
Facebook | https://www.facebook.com/physioroomco
Andrew’s Personal Instagram | https://www.instagram.com/drandrewfix/
Andrew’s Personal Facebook | https://www.facebook.com/andrew.fix.9/
 
 
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100. Healing Yourself from the Inside Out | Hally Brooke

Are you dealing with digestive issues, skin problems, or even autoimmune diseases? Well, it turns out that the key to solving these problems might lie in your gut. In this episode of "The Code," Dr. Andrew Fix interviews Hally Brooke, the founder and CEO of Live Nourished, a functional medicine and nutrition counseling organization. Hally shares her personal journey of overcoming gut health issues and explains how the gut is connected to everything from skin health to mental well-being.
Hally outlines a five-step gut healing protocol that includes removing problematic foods, repairing the gut lining, re-inoculating with good bacteria, rebalancing the gut, and eventually reintroducing certain foods. She emphasizes the importance of taking the time to heal and build resilience, rather than just treating symptoms.
 
Key Takeaways:
• Gut health is crucial for overall health and wellness, as the gut is connected to various bodily functions and systems.
• Symptoms of gut health issues can range from digestive problems like gas, bloating, and diarrhea to skin issues, respiratory problems, and even autoimmune diseases.
• Healing the gut requires a comprehensive approach, including removing problematic foods, repairing the gut lining, re-inoculating with beneficial bacteria, rebalancing the body, and reintroducing foods in a controlled manner.
• Food choices should be based on four categories: calories, information, medicine, and connection. Moderation is key, but certain foods like artificial sweeteners, food coloring, and seed oils should be avoided.
• The gut-brain connection is significant, with the gut being referred to as the "second brain." Gut health can impact mental health, and issues like anxiety and depression may be linked to gut imbalances.
 
Quotes:
• "Your gut is connected to absolutely everything. It's connected to your skin. It's connected to your mental health. It's connected to your physical health. It's, it's everything." - Hally Brooke (03:16)
• "If you have a symptom and it's weird, it's probably your gut." - Hally Brooke (25:52)
• "Food is the fastest way to heal yourself or the slowest way to kill yourself." - Hally Brooke (39:32) 
 
Links
Connect with Hally Brooke:
Website: www.livenourishedcoaching.com
Instagram www.instagram.com/livenourishedcoaching
Youtube: https://www.youtube.com/channel/UC-TnQzFJ8W1VkW_WXvGLzLQ
Linked in: https://www.linkedin.com/in/hally-brooke-nourished/
Take our wellness quiz: https://link.www.livenourishedcoaching.com/
Podcast 30-Day Gut Fix https://live-nourished.com/30-day-gut-fix-5925
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Connect with Physio Room:
Website | https://physioroomco.com/
Instagram | https://www.instagram.com/physioroomco/
Facebook | https://www.facebook.com/physioroomco
Andrew’s Personal Instagram | https://www.instagram.com/drandrewfix/
Andrew’s Personal Facebook | https://www.facebook.com/andrew.fix.9/
 
 
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99. 2023 DEKA Fit World Championships Recap

Step into the adrenaline-filled world of the DEKA Fit World Championships with Dr. Andrew Fix as he recounts his experience in the DEKA Strong category, navigating a 10-station fitness challenge that tests functional movement. He brings to life the event’s vibrant atmosphere, where camaraderie and mutual encouragement among participants underscore the importance of a supportive fitness community.
Dr. Fix emphasizes the motivational boost that comes from having specific training goals, sharing how the anticipation and accomplishment felt at the event propelled him to push his limits. He advocates for the goal-setting and consistent progress tracking as vital tools for staying motivated and accountable in fitness endeavors.
Adding a personal touch, he discusses how fitness blends seamlessly into his travels, encouraging listeners to integrate activity into their own adventures. Dr. Fix also invites listeners to join the fitness journey, sharing his passion for helping others achieve their goals through PhysioRoom, his performance-based rehab facility.
 
Quotes:
• "There were so many people there, and you could just see the joy and the enthusiasm on their face, their family's faces, because they know they had accomplished something that they were working really hard towards." - Dr. Andrew Fix (15:49)
• "Your environment is stronger than your willpower." - Dr. Andrew Fix (21:23) 
• "When you have something that you're training for, when there's a goal out there, it is so much easier to push yourself." - Dr. Andrew Fix (21:47) 
 
Links:
Deka Fit: https://deka.fit/
 
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Connect with Physio Room:
Website | https://physioroomco.com/
Instagram | https://www.instagram.com/physioroomco/
Facebook | https://www.facebook.com/physioroomco
Andrew’s Personal Instagram | https://www.instagram.com/drandrewfix/
Andrew’s Personal Facebook | https://www.facebook.com/andrew.fix.9/
 
Podcast production and show notes provided by HiveCast.fm

98. Does Your Money Match Your Mission? | Allie Beckmann

Should emotional well-being and personal values be aspects guiding sound financial decisions? This episode of The Code with Dr. Andrew Fix introduces Allie Beckmann, a financial advisor whose expertise lies in helping creative and service-based entrepreneurs navigate their financial landscapes. Allie delves into the emotional aspects of money management and its profound connection to overall life quality.
Throughout the discussion, Allie tackles the big financial questions her clients face, from retirement strategies to savvy spending. She underscores the need for financial literacy, suggesting resources for enhancing financial knowledge and skills.
A core piece of Allie’s philosophy is aligning spending with personal values. She advises a reflective approach, urging listeners to review their bank statements to see if their spending truly aligns with their core values, facilitating more purposeful financial choices.
Allie also stresses the importance of setting specific, achievable financial goals. She discusses reverse engineering these goals to create a practical and effective roadmap towards financial stability, making each financial decision a strategic step towards broader, value-driven objectives.
This episode offers a unique perspective on finance, intertwining emotional well-being with smart money management. Allie’s insights are a valuable resource for anyone aiming to integrate purpose and clarity into their financial planning.
Key Takeaways:
• Align your money with your values: Take a look at your spending and assess whether it reflects what is truly important to you. Make sure your financial decisions are in line with your values and goals.
• Start with specific and measurable goals: Set clear financial goals for yourself, whether they are short-term, mid-term, or long-term. Make them specific, measurable, and attainable. This will help you stay focused and motivated.
• Take ownership of your financial future: Your financial well-being is ultimately your responsibility. Take ownership of your financial decisions and actively work towards your goals. Don't rely on external factors or wait for someone else to take care of your finances.
 
Quotes:
• “I prioritize making space for the emotional conversation around money in my practice because, if we're honest, money is emotional. It is emotionally driven. We have emotional baggage that likely we've not investigated because often it's uncomfortable, it's overwhelming, and most of the time I see people tending toward avoidance when it comes to really sitting down with money and finances.” (17:39 | Allie Beckmann)
• “We wish we all would have started 20 years ago, but we didn't. So let's get started today.” (27:20 | Allie Beckmann)
• “Take a look at your spending. Look at it from the lens of your values. And that's a great place to start aligning your money with your values.” (41:49 | Allie Beckmann) 
 
Links
So Money Podcast:
https://podcast.farnoosh.tv/
 
You Are a Badass at Making Money (book):
https://jensincero.com/shop/
 
Art of Money (book):
https://baritessler.com/art-of-money-book-2/
 
Simple Path to Wealth (book): https://www.amazon.com/gp/product/1533667926/ref=as_li_tl?ie=UTF8&camp=1789&creative=9325&creativeASIN=1533667926&linkCode=as2&tag=jlcollinsnh-20&linkId=1b236a42ef2205f07c4e83e9a984bd17
 
The Intelligent Investor (book):
https://www.amazon.com/Intelligent-Investor-Definitive-Value-Investing/dp/B0BN7XQTNH/ref=asc_df_B0BN7XQTNH/?tag=hyprod-20&linkCode=df0&hvadid=673665749670&hvpos=&hvnetw=g&hvrand=10145948872017547593&hvpone=&hvptwo=&hvqmt=&hvdev=c&hvdvcmdl=&hvlocint=&hvlocphy=9028754&hvtargid=pla-2222270246074&psc=1&mcid=25e3bb7c198432649cf86b6227b97401
Connect with Allie Beckmann:
LinkedIn: https://www.linkedin.com/in/alliebeckmann/
Website: beckmannfinancial.com
"Beckmann Financial is an independent firm not affiliated with Money Concepts Capital Corp. All Securities Offered Through Money Concepts Capital Corp. Member FINRA/SIPC.  Not FDIC Insured. May Lose Value. No Bank Guarantee."
Movemate
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https://www.letsmovemate.com/drandrewfix
Exclusive Promo Code: DRA15      
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Flux Footwear
Coupon Code: drandrewfix
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Xero Shoes
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Drink LMNT
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RAD Roller
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Revogreen
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Connect with Physio Room:
Website | https://physioroomco.com/
Instagram | https://www.instagram.com/physioroomco/
Facebook | https://www.facebook.com/physioroomco
Andrew’s Personal Instagram | https://www.instagram.com/drandrewfix/
Andrew’s Personal Facebook | https://www.facebook.com/andrew.fix.9/
 
Podcast production and show notes provided by HiveCast.fm

97. Training Longevity - Staying Active for a Lifetime | Joel Freiboth

“When we gain the knowledge and ability to express our bodies to their fullest, we unlock new dimensions of physical freedom in all environments,” says Joel Freiboth. Dr. Andrew Fix sits down with Joel, a dynamic personal trainer and coach at Lions Den. Joel takes us through his captivating journey into the world of coaching, starting from his varied sports background and evolving into a dedicated youth football coach. He opens up about his battle with chronic lumbar dysfunction, a challenge that steered him towards a deeper exploration of movement and mobility principles.
Joel brings to light the critical role of proper bracing and efficient movement in training. He shares insights on the art of bracing, engaging glutes and trunk muscles effectively to ensure stability and prevent injuries. His lessons from movement mechanics gurus like Kelly Starrett have enriched his approach, emphasizing the importance of getting the body organized before diving into any exercise.
The conversation then navigates the crucial topic of training longevity. Joel provides valuable strategies for adapting workouts as we age, focusing on key elements like stability, balance, and strength. He advocates the use of versatile tools like kettlebells and maces, which offer comprehensive exercises targeting stability and strength, and underscores the significance of maintaining a full range of motion and engaging in activities mirroring real-life movements.
Joel also tackles a vital subject – preventing falls and injuries in older adults. He points out how training for power and quick response times can be a game-changer in avoiding falls and sustaining independence, especially given the alarming statistics around hip fractures in the elderly population.
Joel's personal experiences, coupled with his expertise in mobility and stability training, offer listeners a wealth of practical advice and insights for a fit and active life.
 
Key Takeaways:
• Learning how to brace properly and move efficiently are key factors in preserving body function and preventing injuries as we age.
• Training for stability, balance, and strength is important for maintaining longevity and preventing falls or injuries.
• Adapting training routines to individual needs and goals is crucial for continued progress and improvement.
• Incorporating exercises that challenge multiple aspects of fitness, such as kettlebell swings, can provide a lot of benefits in a single exercise.
• Improving range of motion and addressing movement deficiencies can help restore proper function and prevent limitations in daily activities.
 
Quotes:
• “I really do think that efficient movement is a key factor to preserve body function over time.” (39:38 | Joel Freiboth) 
• “One of the biggest factors that leads to people falling and injuring something is that they're not preparing their body to prevent that scenario.” (43:18 | Andrew Fix) 
• “That's one of those definitions of fitness, being able to express our body when we want to, however we want to, spontaneously, instantaneously, and we should be able to do it without getting injured.” (56:29 | Joel Freiboth)
 
Links
Connect with Joel Freiboth:
Website: https://www.lionsdensmp.com/joel/
 
Movemate
Award-Winning Active Standing Board
https://www.letsmovemate.com/drandrewfix
Exclusive Promo Code: DRA15      
15% off the price!
 
Flux Footwear
Coupon Code: drandrewfix
https://flux.rfrl.co/2g988 
10% off
 
HYDRAGUN

https://bit.ly/43rAtnX
 
Xero Shoes
https://xeroshoes.com/go/drandrewfix
10% off
 
Drink LMNT
drinklmnt.com/physioroom
Free variety pack with purchase
 
RAD Roller
http://radroller.refr.cc/drandrewfix
$5 off
 
Revogreen
https://revogreen.co/drandrewfix
 
Connect with Physio Room:
Website | https://physioroomco.com/
Instagram | https://www.instagram.com/physioroomco/
Facebook | https://www.facebook.com/physioroomco
Andrew’s Personal Instagram | https://www.instagram.com/drandrewfix/
Andrew’s Personal Facebook | https://www.facebook.com/andrew.fix.9/
 
 
Podcast production and show notes provided by HiveCast.fm