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FHP S2:E12 – What Is Prehab And How Do I Use It?!

FHP S2:E12 – What Is Prehab And How Do I Use It?!

by | Apr 14, 2020 | podcast

In this episode I discuss what prehab is, the 3 key steps to prehab and why they matter and how to implement foam rolling, stretching and activation into your routine for the best results possible!

SUMMARY:

  • What is prehab? Mobility and activation work BEFORE you get injured to address common postural distortions and compensatinos caused by previous injuries.
  • The 3 Key Steps – Foam Rolling, Stretching And Activation
  • Foam Rolling – Relax overactive muscles. Inhibit or interrupt the mind-body connection to muscles that want to compensate. Temporary improvements in ROM.
  • Stretching – Use dynamic stretching to warm up and improve your mobility and flexibility. When STATIC stretching can benefit you even in your warm up!
  • Activation – Activate underactive muscles and even stretch out overactive ones!

3 KEY TAKEAWAYS:

  1. The 3 pieces work best when implemented together.
  2. Do the mobility work BEFORE you get injured.
  3. Focus on what you feel working to cycle back through steps 1 and 2 as needed to get the most out of your activation moves!

PREHAB ROUTINES:

STUDIES:

FHP S2:E4 – The Most Common Reason We Don’t Get Results

FHP S2:E4 – The Most Common Reason We Don’t Get Results

by | Feb 17, 2020 | podcast, Uncategorized

In this episode I discuss the reason we often don’t see the results we want. And that reason is simply that we too often give up too soon. We need to learn to TRUST THE PROCESS and stick with our plan through the ups and downs.

SUMMARY:

  • The cold hard truth of the matter is…we often don’t get results because we give up at the first sign of struggle.
  • Ultimately progress not perfection is key. CONSISTENCY!!
  • We need to RISK FAILURE to achieve something new and great.
  • Below are 7 tips to help you stay the course this week and keep moving forward toward your goals!

7 KEY TAKEAWAYS:

  1. Set habit goals.
  2. Remember that even small steps forward are still steps forward. Make small tweaks based on what you’re currently doing. 
  3. Set goals OUTSIDE of your ultimate goal that relate to the habit goals you want to make. For example, set performance/workout goals.
  4. Track and log. Numbers simply don’t lie. They give us an accurate picture of what we did and why we got the results we did. And they allow us to adjust based on what we are ACTUALLY doing.
  5. Recognize the good days. Don’t just let them fly by!
  6. Find routines you enjoy to create a healthier version of your lifestyle.
  7. Take time to breathe and reflect. Don’t react in the moment. Don’t slash the other 3 tires!

RS PROGRAMS:

  • The Macro Hacks Program – Learn how to adjust your nutrition and workouts to get results as your needs and goals change!
  • The 30-Day Pull Up Challenge – Reach your aesthetic goals by setting performance goals! Want to achieve that first pull up or maybe even that 15th!? Work toward that goal with this program!

I Don’t Have Clones…

I Don’t Have Clones…

by | Jan 25, 2019 | podcast

Above you’ll see my new and improved Fitness Hacks Podcast! Restarting it I wanted to share why it is so important we make our goals a priority. Take a listen and if you want to check out the email I also sent out on the topic, read on below!

I get asked all of the time…”How do you do so much? Do you have clones?!”

One…I FREAKING WISH!

Two…I’m flattered people think I do a lot.

But really what it comes down to is….

When we make our goal a priority, we do whatever it takes to accomplish that goal.

We do all these things to work toward our goals without anybody recognizing or realizing. We don’t do it for the congratulations. Or for the recognition.

We do it because that is what matters TO US.

I remember when I first started writing about fitness and diet because I wanted others to find the empowerment through exercise that I had found growing up…I had this horrible black and purple blog with flames. *shudder*

This was even before the blog that some of you may know that launched Redefining Strength. (Yes I’ve gone through some horrific evolutions haha.)

When I first started sharing information, experimenting and learning, I would write these amazing blogs…

Ok….maybe not so amazing…But still I was writing….

And I was writing to NO ONE. No one knew my blog existed.

Hmmm well….ok Ryan read them, but Ryan is my number one fan always.

But I kept writing. I kept learning. I kept sharing.

And eventually one reader became two…aka my co-workers at the first gym I worked at.

Then their friends…And then…things grew from there.

But I started writing to basically NO ONE.

And I didn’t give up when no one seemed to care because I CARED.

I had a goal. So I made that goal a priority.

Even after 12 hour shifts at the gym, I would come home often and write. I would skip lunch to put up a post.

I would spend hours studying and can’t tell you how many late nights and weekends Ryan and I spent working on our own projects to grow our own businesses.

I had my eye on the prize and I had a passion for what I was doing.

When we have a singular focus on our goal, we can accomplish so much more than we realize or even thought possible.

When we set a goal, we’ve got to truly understand WHY we want it so we can make it something that we value so much that reaching that goal becomes a priority.

As you enter the weekend and, maybe even think about saying “F IT! I’ll restart Monday.”…

Don’t.

Take a look at your priorities and ask yourself “What do I REALLY want?”

When we set our mind to something, I think we can accomplish more than we thought possible.

Stay tuned for more podcasts AND if you’d like more workouts, motivational messages and diet and fitness tips sent to your inbox DAILY, join my newsletter!

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