Weekly Recap 3/1-3/7/2020
Happy Monday! It is time for our weekly recap. As usual, we have collected some awesome articles and social media posts from around the web. There are some useful and interesting mindset information in this week’s weekly recap. We also have a bonus Youtube video at the end to go along with the mindset theme of the week. Give them all a look and let us know what you think. The comments are always open for questions and discussions so let us know what you think and what you like!
Our own blog post of the week was Training vs. Working Out: Part 2 written by Paul Milano. Many people need to read this one as it goes over the importance of following your program (all the way through to the end!) and exercise selection.
Articles of the Week
Make Your Own Luck by Rebecca Webber
This week we have an awesome mindset article from Psychology Today . It is an interesting read about how often times it isn’t about luck but rather the ability to see more around us and being open to taking chances. We can make our own luck and get more out of life by being more open-minded and pursuing more opportunities. We tend to be our own worse enemies and let fear and anxiety drive our decisions. By making more connections with others, saying yes to more opportunities, and being less rigid with our routines and everyday happenings, we open ourselves up to more “luck” and potential successes. You will absolutely be able to take away some practical tips to use in your every day life from this article so take the time to read this one all the way through.
Where Should My Priorities Be to Improve My Health? by Austin Baraki and Thomas Campitelli
The people over at Barbell Medicine are always putting out useful information and this article is no exception. Austin Baraki and Thomas Campitelli go over 7 priorities for health and longevity. This article is very helpful for those looking to improve their overall health. You may find that you are doing great in some areas but need more help in others. Use this article as a resource to aid in improving your health. Each of the 7 sections are filled with links to other resources that can guide and support you through making changes in your life. Don’t skip this article even if you feel like you do have a good hold on your overall health. We can all make improvements to help us live a longer, more healthful life.
Social Media Posts of the Week
Our Instagram post comes from @thestokedbrogi. He hits on perception and how working on modifying our perceptions of situations, we can turn what seems like negative, frustrating situation into something positive. It can be easy to be dragged down, but if we take the time to look at the situation differently and focus on the benefits of doing something, we will be more motivated, happy, and successful.
“Currently reading @ryanholiday’s The Obstacle is The Way - here are some thoughts on Perception regarding fitness.
Everything is a lie and reality is false. What are some ways you’ve changed your perceptions on working out?
Have a good weekend!”
The Facebook post of the week by Quinn Henoch gives us some information about why we don’t always need to intervene or make changes to our program just because something feels slightly off. In most cases, your body adapts to the movement by practicing it more. Next time instead of trying to intervene right away, try giving it more time and practice and see how far it can get you.
“NOT EVERYTHING NEEDS AN ‘INTERVENTION’
Athlete: “So I replaced ‘X’ with ‘Y’ today because I want to start rotating it back in, and I felt really unstable. My right side is definitely weaker. Can you provide some sort of pre-lift warm up for me?”
Me: “I definitely can. One thing to think about moving forward though, not everything will require an 'intervention'. As in, it's very possible that ‘Y’ feels wonky simply because you haven't done it in a while; and over the course of the next several weeks, your body will adapt and things will feel better, just by doing more of it.
To add to the above - take advantage of your lighter warm up sets. Take the empty bar and lighter loads several times and don't be in a rush to get to your top sets, if things don’t feel quite right. Many times, the body will "click" with enough warm up sets, and you get the added benefit of skill practice with the movement.”
This was a coaching exchange I had with a newer athlete of mine. The moral of the story is already mentioned above, but I’ll add that I have no problem throwing extra things into the mix to aid the execution of a movement. In fact, I do it frequently.
In many cases though, the best intervention is just more exposures to the thing, and allowing the adaptive process to happen over time. The addition of a bunch of extra “stuff” to the program can confounds things, especially when it’s a new athlete and you’re both orienting to each other. A nod to Occam’s razor.
P.S.
I share these anecdotes because people ask me about patient education and communication strategies. So I figure sharing exactly what I say might help. Even if it’s not what you would say.
#ClinicalAthleteDiaries#ClinicalAthleteProvider#ClinicalAthleteCoaching”
Bonus YouTube Video
This video comes from Alan Thrall of Untamed Strength. “Focus on what you CAN do. Find an entry point and start there.” We can all start somewhere. Don’t be dragged down by what you can’t do. Do what you can and build up.