Month: February 2018

Building Movement Capacity w/ Dr. Roop Sihota — 300

Dr. Roop Sihota is a PT, a coach, and a movement enthusiast. He has been a long time team member and coach at MobilityWOD and San Francisco Crossfit, and recently launched a new movement project called ORIGINS.

Dr. Sihota is inspired by movement and is focused on the exploration of movement. He also loves working with movers from around the world. He started ORIGINS because of his passion to give back and provide educational content to help people make more complete decisions.

This is Roop’s second time on the show, check out the previous episode he was on to talk about Why Your Mobility Isn’t Improving — Dr. Roop Sihota — 173.

In this episode, we dive into why there is no such thing as bad movement, how to make more well rounded decision, why you should incorporate more play in your life, top inflammatory foods, and more. Enjoy!

Special bonus: Tune in to the very beginning of the video podcast on YouTube to watch Dr. Roop Sihota demonstrating 4 minutes of movements from ORIGINS.


ORIGINS — A Human Movement Project

Dr. Roop Sihota has travelled the world teaching people how to move and how to fix their movement issues. He used to think he had answers for everybody’s movement issues, but proved himself wrong. After noticing his solutions only worked for some clients, Dr. Sihota went through a transformation.

For the past few years, Dr. Sihota played the student role. He researched and explored many movement practices, and attended various movement seminars worldwide to figure out his gaps.

Dr. Sihota also got inspired by the book Essentialism: The Art of Less, which is focused on finding what is it that you do really well, what is it that you enjoy doing, and what is it that you can make the biggest impact. Every time he read those phrases he came back to the same conclusion (that he needs to work on): Artistic creative movement as a means to building a healthy body. And it needs to be given to people in a free source manner.

Dr. Sihota wanted to give back to the community and help people figure out how to live a healthier life with less pain, which is why he created ORIGINS — A Human Movement Project.

ORIGINS is about introducing people to simple small movements that they can incorporate into their workouts. It’s an educational platform that provides weekly 10–15 min movement pieces that can be incorporated at the beginning of workouts, at the end of workouts, or as your warmup. ORIGINS is meant to help people get a much better understanding of movement across the board and make more well-rounded decisions.


Key Takeaways

  • There is no such things as bad movement — Your body should be able to move well in many directions. When you are only moving it a certain way, again and again, and not opening your horizons to other movements, you will wear down your tissues. But if you are addressing your movement limitations, you will see improvements.
  • It’s all about your goals — Dr. Sihota is focused on his clients goals, that’s what it’s about. It’s about making people happy and excited to train.
  • Neurologically challenging movements — Dr. Sihota suggests mixing unique movements to your warmups. Ones that challenge you neurologically and are applicable to real life situations. He specifically likes movement flows, so you can get the body challenged before your system can get adapted.
  • Incorporate more play in your life — Adults play is almost non-existent today. Both Dr. Sihota and Mike recommend incorporating more play in your life, whether it’s during workouts, in your backyard, or on the dance floor. Play improves coordination, reaction time, and overall happiness. ORIGINS has many playful elements in it’s programming, look out in the next few weeks for tabata style tag games, walking on PVC pipes, and more.

We want the body to always be thinking rather than sleeping, except for when we want it to sleep.” — Dr. Roop Sihota

  • Functional Medicine — Once Dr. Sihota became a father a couple of years ago, he put more emphasis on leading a healthy lifestyle, both nutrition and movement wise. Dr. Sihota played with the idea of becoming certified in Functional Medicine, but first he became the patient himself. After getting comprehensive testing, including various blood tests, urine and stool tests, genetics test, etc. Even though Dr. Sihota was very conscious about his health, eating 90% healthy foods, moving often, etc. He discovered he had low testosterone, low vitamin D, high cellular oxidation levels, and more issue.
  • Top 7 inflammatory foods — As part of trying to figure out what causes his health markers to look bad, Dr. Sihota took out the top 7 inflammatory foods out of his diet: sugar, corn, soy, peanuts, dairy, eggs, and gluten.
  • Supplementation — Dr. Sihota is taking a dozen supplements a day to get his health marker stabilized. He’s trying to figure out which would be short-term vs long-term. His supplements include collagen protein, fish oil, vitamin D/K2, ashwagandha (an adaptogen that helps with organ function and is in Organifi Green Juice), zinc, and probiotics.
  • Low testosterone — Can be caused from a variety of issues: Low vitamin D, a leaky gut, and more. It’s important to have a holistic view and figure out your underlying issues before treating something.
  • Plant based painkillers — After getting his wisdom teeth extracted, Mike recovered from pain mostly using cannabis and kratom. His favorite cannabis products are made by a company called Jambo Superfoods.

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Connect with Dr. Roop Sihota

Connect on social: Instagram, YouTube, Twitter, Gmail

Resources: ORIGINS


Doug Larson Fitness

Doug is working some new stuff! Sign up to get notified when he launches at DougLarsonFitness.com


The Bledsoe Show

The Bledsoe Show (Mike’s personal show) is back! Check out new episodes and the new website at TheBledsoeShow.com

 


Movement-RX

If you have low back, knee, or shoulder pain, check out Movement-Rx. Dr. Theresa Larson and Anders Varner will get you healthy and strong.


Watch the show


Subscribe to iTunes (iPhone) or Stitcher (android) for audio:


Check out our FREE 50+ page OLYMPIC WEIGHTLIFTING GUIDE! Includes: The Basics, Sample Programming, Links to Technique Videos, and more!

flight-guide-banner-12-18-2017_v2

Train smart,

Mike and Doug

The post Building Movement Capacity w/ Dr. Roop Sihota — 300 appeared first on Barbell Shrugged.

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The Shoulder Fix w/ Dr. Theresa Larson and Andres Varner — 299

Dr. Theresa Larson is co-creator of The Low Back Fix, The Knee Fix, and The Shoulder Fix, and founder of Movement Rx, a physical therapy and wellness company that offers support to wounded warriors and individuals with health and movement issues. She travels all over the world as a speaker for MobilityWOD and the CrossFit Movement & Mobility Trainer Course. She is a lululemon ambassador, and works with nonprofits including Team Red White & Blue, LinderKids.org, Resiliency Project, CrossRoads Adaptive Athlete Alliance, and the National Eating Disorder Association.

Anders Varner is the co-creator of The Low Back Fix, The Knee Fix, and The Shoulder Fix, and owner of Anders Varner Training located in San Diego, CA. Anders found the weight room at 13 and decided he would call it home for the rest of his life. A four- time CrossFit regional competitor and member of John Cena’s “One Ton Club,” Anders has trained with and coached high level athletes from the worlds of the NFL, WWE, and CrossFit. A true believer in self discovery, Anders finds his true passion in helping the everyday person live a pain free, empowered life through mindful movement. Anders Varner’s approach has helped transform the lives of stroke victims, pre and postpartum moms, extreme weight loss clientele, and individuals recovering from drug and alcohol addiction.

Dr. Theresa Larson and Anders Varner were recently on the show to talk about the Knee Fix (Episode 292) and The Low Back Fix (Episode 240).

In this episode, we dive into common patterns that create shoulder pain and problems, and give you techniques on how to fix the shoulder. We cover forward head posture, simple body position fixes for more awareness, how to self-assess your breathing muscles, breathing and emotions, and more. Enjoy!


The Shoulder Fix

Dr. Theresa Larson and Anders Varner have come up with systemic ways to troubleshoot and fix our shoulders. They created The Shoulder Fix, an education platform that gets rid of the doctor’s curtain by empowering people to conduct self-assessment, and providing programs that can help solve 89% of shoulder problems! 

After identifying commons patterns with their own clients, Dr. Larson and Varner decided to share their knowledge and help more than one person at a time. Their personalized programs are focused on slowing you down first to build better patterns, bring awareness, and get stronger for your next workout or your next athletic performance. You will learn techniques, eliminate asymmetries, change behavior patterns to be more present in workouts, and get back from pain to performance mindfully.


Key Takeaways

  • Forward head posture — Most of us walk around with our heads forward, which puts us in bad positions, gets us stiff, and makes us weaker. A slight head forward is 15 degrees, which translates into 15 lbs of pressure going into your upper and lower spine. Over time, whether we’re on the computer or texting on our phones, we tend to go into 60 degree forward angles, which equal 60 lbs of pressure!
  • Pomodoro technique —You need to use full range of motion movements throughout the day, not just at the gym. The Pomodoro technique is used to ease pressure that builds from our office setting, being stuck next to a desk. The Pomodoro Technique is a time management method to break down work into intervals, traditionally 25 minutes in length, separated by short breaks (usually 5 minutes).
  • Simple body position fixes for more awareness — Tuck your chin, shrug your shoulder back and down, and hang out in a squat more often. For example: Text or browse Instagram while you’re in a squat.
  • Breathing shallow dangers—One of the common patterns Dr. Larson and Varner identified for shoulder pain was bad breathing mechanics. When you breathe from your chest only, it makes you stiff and limits your range of motion over time. Then, if you work out in limited positions, you’re putting pressure on the body in bad angles, which is how you hurt yourself.
  • Self-assessing your breathing muscles — You should be able to initiate breath from your diaphragm, which sits right underneath your rib cage. Stand up tall and feel your ribs, check if any are flaring out. If any of your ribs are sticking out at all, then your diaphragm is not aligned well with your pelvic floor. That means you get less oxygen in your body, less work capacity, less power, and you probably can’t compress your spine. You should be able to easily breathe in from your belly into your chest, and exhale from your chest back to your belly.
  • Breathing and emotions — Breathing better and being in better positions go hand in hand, and both positively impact your emotions. Weak positions create stress and lead to lack of confidence, sadness, and other undesired emotions. Power positions, where your body parts are aligned well, let oxygen flow more easily, make the body stronger, and make you feel light, calm, centered, and more joyful.
  • Healthy scapula muscles prevent injuries — It’s important to learn how to engage your scapula muscles correctly before loading them. For example: the teres major muscles, like the lats, are big movers. But once these muscles are tired from working out, they are not working properly, create bad patterns, and create damage.
    • Note: If you don’t know how to engage your lats properly, you probably shouldn’t do kipping pull-ups. You will just load your scapula muscles with a lot of pressure that it can’t handle. Even Mike after years of training and coaching was pulling unevenly, slightly favoring with his right side during kipping pull-ups, which created asymmetry and caused pain.
  • The difference between discomfort and pain — It takes a certain amount of body awareness and feel to be able to distinguish between discomfort and pain. When you reach a certain level you know when to push during a workout, when the body is uncomfortable. And also when to slow down if something isn’t moving correctly and creating harm.
  • Mindset could make all the difference — Beyond having awareness to your body, you need to have strong mindset. You need to be strong minded when you push through a workout to experience growth, and when you are in pain, you need to shift your focus from being in pain into ‘I’m fine. I will get over this.’ But do it mindfully.

“Movement is objective. Pain is not.” — Theresa Larson


Doug Larson Fitness

Doug is working some new stuff! Sign up to get notified when he launches at DougLarsonFitness.com


The Bledsoe Show

The Bledsoe Show (Mike’s personal show) is back! Check out new episodes and the new website at TheBledsoeShow.com

 


Connect with Dr. Theresa Larson

Connect on social: InstagramFacebook

Resources: Dr. Theresa Larson WebsiteThe Low Back FixKnee Fix

Book: Warrior: A Memoir


Connect with Anders Varner

Connect on social: InstagramFacebook

Resources: The Low Back FixKnee Fix

Book: The Performance Lifestyle: Nutrition: A How to Guide to Fuel Your Life for Performance


Watch the show


Subscribe to iTunes (iPhone) or Stitcher (android) for audio:


Check out our FREE 50+ page OLYMPIC WEIGHTLIFTING GUIDE! Includes: The Basics, Sample Programming, Links to Technique Videos, and more!

flight-guide-banner-12-18-2017_v2

Train smart,

Mike and Doug

The post The Shoulder Fix w/ Dr. Theresa Larson and Andres Varner — 299 appeared first on Barbell Shrugged.