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KS: Because Juliet and I have worked in high-performance environments, we were able to see all the dirty laundry. Here, we used pain as a diagnostic tool. If an athlete came in and was experiencing loss of wattage on a bike, we would be like, what’s going on? Is it [a problem] with hip range of motion? Sleep? Nutrition? We’d use that loss of wattage as an indicator of some aspect the system we might look to improve.
I'm fortunate enough to see a Personal Trainer and Exercise Physiologist and enjoyed chatting about this book with each of them. The authors were already known to one, and much of what they've each taught me over the years is in this book. It was terrific to cement their teachings by reading Built To Move, and some key points to remember included the importance of using the big toe to walk and the huge benefits of sitting on the floor, squatting and extending the hips. Your new goal is to sit on the floor for 30 minutes every day. Do this for a week, then redo the Sit-and-Rise test. You’ll notice the difference – promise! Remember, from a health perspective, there's no need to punish yourself with an overly restrictive diet.. Focus on nutritious food you love to eat, and the rest will fall into place. Juliet: No. And little you can see little babies do it. The other thing we love about this test is that it’s fun to do. It’s fun to get your friends and family to do it. It is really easy to see your results. And also it’s also ultimately very improvable with some really simple things to do. And so we were huge fans, and that’s why we want to start the book. And I don’t want to go into sort of the things you can do to improve it unless you’re ready for that. But we thought it was the perfect objective measure to start this book and sort of get people to get a little eye on where their body is.If you go walking with someone else (which we highly recommend – conversation makes the miles fly by), this can help stave off loneliness, something we now know is detrimental to physical and mental health. Aim to build up your step count, with a goal of between 8,000 and 10,000 steps a day. Load up If you’ve ever practised yoga, you may be familiar with pigeon pose, another great move for your hips (like sitting crisscross). This setup is similar but easier, and just as effective. Place your right foot on a bench (or tabletop), letting your knee drop to the side and your calf lie across the bench perpendicular to your body. Place your left hand on your right foot, “stapling” it to the bench, and rotate your torso to the left. Next, rotate to the right. Continue alternating between the two positions for two minutes or for as long as possible. Switch sides. Stand on one leg This means you might want to consider reading this book at home, so you can follow the instructions. Keep in mind that some of the tests and exercises can cause discomfort, but they shouldn’t cause pain. Listen to your body and have fun!
But protein is huge too. It comes from animal sources such as meat, eggs, and dairy, as well as plant sources like grains, legumes, and nuts. Protein provides the amino acids that help our bodies build and maintain muscles, express DNA, make antibodies, and much more. Brooke states, "Hey everyone! I’m Brooke, many know me as “Coach Bash”. I am a small town girl from Omak, WA, but have called Spokane “home” since 2012. I played college softball for two years over at North Idaho College (2008-2010) & then migrated south to Southern Oregon University where I retired my college ball career & received my Bachelors in Health & Physical Education. I’ve spent over 7.5 years (2012-2019) coaching people of all ages & abilities in the gym holding a CF-L2 & Olympic Weightlifting certifications. I love coaching & watching people succeed, period. Outside of coaching I love spending time with my wife & fur children, taking pics of my cats, & spending time with loved ones. Dr. Liu is passionate about time spent with his family (Jalana, Lily & the corgis), working out at BTM and other local gyms, and going out to local golf courses and 3 putting.
As a Holistic Health Performance Coach, I use a method called "Personality Mapping" with my personal training & coaching clients. Personality Mapping is a method that uses your unique personality traits to determine the best strategies for training, nutrition, & lifestyle to bring optimal results over time. This method helps my clients be more consistent and adherent- two ingredients for lifelong success! And it turns out that those levers really are the basics. And I think a lot of us that are in this business have really realized that, yes, there’s a lot of optimizing we can do, but that the first level, is we all need to be working and focus on the basics and then we can spin up or spin down from there. My first problem is that some of their sources are not reputable, and some of the reputable ones do not say what the Starretts' claim they say. For an example, they repeatedly quote a study that showed people who sat for less than 3 hours a day were less likely to die than people who sat for more than 6 hours a day, and use that to set a target for everyone to sit less than 6 hours a day. I looked up that study. It was specifically about leisure time, not a full day, and explicitly excluded time spent at one's job. While it supports that less sitting is good, it is absolutely not valid for setting a target for a 24 hour period. There is nothing better for your body than walking. Walking doesn’t just stress (in a good way) the bones, joints and muscles, it also increases circulation and decongests your system. Walking also promotes better sleep and weight loss, and strolling around your area might help you get to know your neighbours, so it fosters community too. KS: We have to give people better tools. And we’ve spent the better part of now two decades trying to figure out a more effective way where people can integrate these essential behaviors into their daily hectic work life. So we’ve really spent a lot of time thinking about behavior change and sort of mechanics behavioral change, how do we create new habits? How do we know how we reduce the barrier to entry, all of the how do we reduce resistance? And when we apply those two things, let’s make it show people how they don’t have to throw out the baby with the bathwater that they can live a better life in the context of lives they lead, and they all they need to do is influence to improve or give resources to the people around them. That’s a really powerful recipe for change.
There’s a billion books about how to weight train if you go on to social media, you can you know, if you’re not an expert, you’re not sure whether you should intermittent fast, and what supplement you should take and what diet you should be on and what you should lift and how much and how often. And so I think by and large people are confused by this firehose of information. hasn’t Well, they were right. But not just for aesthetic reasons. Sitting upright also helps you breathe well. And since your muscles need oxygen to function, breathing well is directly related to how well you move.
Why is this important? Well, the ability to get down and up off the floor is a key indicator of health and longevity. You may have noticed that little kids sit on the ground all the time.
The objective health benchmarks that are missing in the broader conversation and how to benefit from them
A WAY TO GET AHEAD OF INJURIES BEFORE THEY HAPPEN
Juliet: The lesson learned is you should pay attention to what local culture does, because if you notice, Zimbabweans don’t go near the shore and they don’t go on canoe safaris, and there’s a reason for that.
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