Podcast

Episodes

Episode 61

Tension, Goals And Strength: An Interview With Dan John

SHOW NOTES Why is being strong important? Why do we need "Anaconda Strength?" Why should you put down your morning latte and listen to this at the gym? Dan John, a world renown strength coach and public speaker, goes over these points as my guest today. I first heard Dan speak over 8 years ago at a RKC Kettlebell certification. Simply put, he makes complicated exercise/ movements simple. We spent 2 days learning the Kettlebell Swing, Goblet Squats, the Plank, the Birddog and Turkish Get-up… I was doing them all wrong prior to going. Learning the Birddog was like no other… have you ever done a Birddog that made you sweat? I hadn't… that's because I wasn't creating enough tension. Knowing when to turn tension on and off is important for strength, injury prevention and being able to relax. Dan goes into this concept as well as physical attributes needed to be a healthy, functioning weekend warrior. The Quadrants - For Physical Goal Setting https://www.otpbooks.com/dan-johns-four-quadrants-infographic/ Tension Tips: Push-Position Plank (PUP) Gluteal Bridge (Picture, video) - squeeze the but cheaks, pull the arms, or abduction Goblet Squat (Moving Planks) Suitcase Carry (Moving Planks) Shake it off & Smile Tips for Strength Training Tension before Load Goals: Women 3 Pull-ups, 3 Dips, 5 x 135# BS or DL High School 275# Deadlift The Dan John Book Bundle https://www.otpbooks.com/product/dan-john-intervention-can-you-go-bundle/ Contact Dan at his website Articles Easy Strength Sebastian's Youtube Channel Dr. Sebastian Gonzales is an expert in trouble shooting sports injuries and overuse conditions. This podcast is intended for sports medicine topics to become easier for patients and athletes to understand. Don't get confused by what your doctor told you in your appointment. If you like in Orange County CA, book an exam with Dr. Gonzales, your Huntington Beach Chiropractor.

82 Minutes – Nov 15, 2017

Episode 60

10 Offseason Shoulder Health Tips With Nancy Newell

SHOW NOTES Did you know there's no pitch count restrictions in youth softball? Baseball has implemented one to protect our youth, so why not softball? If our competitive softball players are going to play so much we should take the necessary steps in the off-season to get them healthy again. Nancy Newell dropped a knowledge bomb on us today. This podcast is a must listen for competitive softball players, softball parents, coaches and strength coaches. She gives a ton of great information on performance and prevention of shoulder pain. Here are just some of the topics: Owning the sagittal plane Put the softball down Get better sleep I wanted her to go more in-depth about an article she wrote about the top 10 offseason priorities for softball players. You can find her article here . Here's a few videos we covered: High Tension Deadbug Standing 1-arm Cable Row Push-Up Half-Kneeling 90/90 ER Holds DB Goblet Squat Anterior Humeral Glide You can reach Nancy through her website. http://nancynewell.com/ She has some awesome blog posts with tips and exercises. Sebastian's Youtube Channel Dr. Sebastian Gonzales is an expert in trouble shooting sports injuries and overuse conditions. This podcast is intended for sports medicine topics to become easier for patients and athletes to understand. Don't get confused by what your doctor told you in your appointment. If you like in Orange County CA, book an exam with Dr. Gonzales, your Huntington Beach Chiropractor.

70 Minutes – Nov 8, 2017

Episode 59

Causes Of Hand Numbness You Haven't Heard About With Matt Fontaine

SHOW NOTES Numbness and tingling of the hand, arm, and forearm is an extremely common "injury" for both athletes and non-athletes. I figured we needed to do a podcast session on the upper extremity exclusively and Dr. Fontaine was my go-to-guy. The causes of numbness to the hand range from a pinched nerve in the neck, to Carpal Tunnel Syndrome, to a peripheral neuropathy and much more… each condition is treated slightly different… it all starts with proper diagnosis. Dr. Matt Fontaine walks us through some reasons for paresthesia or loss of sensation into the upper extremity and some common questions. Some topics we cover are: Double Crush Syndrome The meaning of Negative Nerve Conduction Tests How much a nerve should slide Ulnar Nerve https://www.ncbi.nlm.nih.gov/pubmed/11466640 Radial Nerve https://www.ncbi.nlm.nih.gov/pubmed/16182056 Logic of how to find the location of the trapped nerve Treatment options What's the longest you should wait for the "wait and see" approach Dr. Matt is extremely knowledgeable and successful in treatment of conditions creating loss of sensation. If you live around the Northern Virginia area, here's his contact info! Website: http://potomacphysicalmedicine.com/ Podcast: coming soon Facebook: https://www.facebook.com/potomacphysicalmedicine/ Twitter: @potomacphysmed Youtube: PotomacPhysicalMedicine https://www.youtube.com/channel/UCoYlbuZzzok2YtmU5HTJ9UA

63 Minutes – Nov 1, 2017

Episode 58

What is Pilates? Instructor and Anatomist Tim Fleisher

SHOW NOTES Tim was featured on Session 37 where he went into some really cool tips for engaging the deep core muscles using a balloon breathing technique. Back by popular demand, I interviewed Tim on the fly again about Pilates. What is Pilates? How is Pilates different than Yoga? Does Pilates burn a ton of calories? Differences of Pilates floor work vs machines? Why you shouldn't do selfies, and what is #grind…. enjoy. This was a fun one… he really started to twist the knife on if I look like Paul Rudd or not. You can find out picture references here. Reach Tim on his website timfleisher.com or email him at [email protected] .

62 Minutes – Oct 25, 2017

Episode 57

Qs From listeners: Cyclist With Hip Pain, Ankle Sprain, Leg Numbness, Pitcher With Elbow Pain

SHOW NOTES In this session I've picked the best questions from the last few weeks and spent 10 minutes or so answering each. Case 1: Hip Pain with Cycling "Hi Doc, I've been doing insanity 4 days a week for over a year plus road cycling, a bit of running and swimming without any injuries thank God. Now it's been 3 weeks I haven't done any sports.. and I planned to start again on next Monday.. but this kind of hip pain (Rectus Femoris Origin Strain) just came to me today.. I didn't hit anything nor anybody hit me.. it just came to me all of a sudden. What causes this? Many thanks in advanced.. Cheers!" Case 2: Ankle Impingement "8 months ago i had a bad ankle sprain which lead to persistent ankle anterolateral impingement which results in slight overpronation and slight valgus heel and hence wrong gait also impair any weight bearing activities...The problem is persistent and no improvement with normal physical therapy exercises. I'm about to go for a surgery of ankle arthroscopy but i want to ask you if you have any new techniques that may release such ankle impingement which is located in a very difficult location inside the ankle joint..This may help me to avoid the surgery. Many thanks for your help" Case 3: Leg Numbness "Is there any natural way to treat numbness from nerve damage that cause pain within the back of the leg running down to foot ankle causing numbness in bottom of foot and toes is there a home natural way of healing back problem that nerve" Case 4: Baseball player with Elbow Pain "I'm a baseball player and I've had this issue since my sophomore year of highschool, it started in the summer when i thought i had tendinitis. I'm now a senior in college and still have this problem. Usually the pain is unbearable and won't go away when i start throwing after not doing so for a few days to a week. Once the season is back into a swing and I'm throwing on a consistent basis it begins to reside, as long as I don't overuse it. I've learned to deal with the pain and to limit my throwing due to never finding a solution. I'm going to give this a try and hope for the best."

50 Minutes – Oct 18, 2017

Episode 56

Tips For The The Modern Desk Jockey With Kevin Christie

SHOW NOTE Sitting will be the death of us. We often times sit for 8-10 hours at work, sit in our car to drive home, and sit to eat dinner. In this day and age, sitting is what most people do throughout their days. In this podcast session, I speak with an ergonomic specialist, Dr. Kevin Christie. He gives some awesome tips on how to sit better and what else we can do to decrease the effects sitting has on our body. Dr. Christie's podcast "The Modern Desk Jockey" https://itunes.apple.com/us/podcast/the-modern-desk-jockey/id1139780808?mt=2 targets how we can improve our work life through better ergonomics, posture, mini-breaks and more. In this session, I dig deeper into some tips for your work station at your job and at your house... but this information just scratches the surface of what you will learn from his podcast series. At the very end, he drops some business tips for fellow chiropractors and healthcare providers looking to build their practice. You can reach Dr. Christie at his practice http://www.healthfitchiro.com/ or at his corporate wellness operation. http://www.healthfitcorpwell.com/ His Facebook Page https://www.facebook.com/HealthFitCorpWell/ Instagram @drchristie_bocachiro Get his Microbreaks, Ergonomic and Body Awareness cards via email: [email protected] His Chiropractic Marketing Facebook Group https://www.facebook.com/groups/modernchiromarketing/

50 Minutes – Oct 11, 2017

Episode 55

Hamstring And Ankle Pain Caller

SHOW NOTES In this session I have my first live caller! I have known this person for a long time so I was very blunt about the suggestions. Too bad I can't do this with everyone the first time. He's been suffering from an ankle injury for the past few weeks but can also recall also injuring it in high school (hint possible unaddressed old injury). He also had a past hamstring injury on the same side. The questioning process may seem random in the beginning but this is the history taking process of an exam. Granted I am not looking at him in person but we do get some insight to his corrections through conversation. Highlights: He stretches way too much in comparison to his resistance training, rehab and movement drills Suggestions: Work on trunk stabilization Warm up better Work on acceleration and change of direction drills during the week Add more rehab (local and global stabilization) to his weekly plan Understand the connection between the ankle and the torso/ pelvis more Act like an athlete not a weekend warrior

53 Minutes – Oct 4, 2017

Episode 54

Age Related Exercise Recommendations, Strength And Conditioning For Youth, And Warm Ups

SHOW NOTES This is a solo podcast today on a few questions I have been asked my opinion on over the last few weeks. It should be fun! Why can't we get grandma to exercise? Age related corrections or suggestions for rehab and exercise. Strength and Conditioning guidelines for youth athletes. How much is too much? The ACSM stance What is an injury vs. pain? How long should a warm up take and what should it entail? From a Sports Medicine point-of-view, warming up will take as long as it needs to. There is not set time, but a well designed warm up should take around 15-45 minutes. Warming up before lifting should address the following: Getting the blood moving Preparation of movement Stabilization of the feet, knees, back, and shoulder girdle Mobilization of the ankles, hips, thoracic spine, glenohumeral joints and the neck Access the show notes .

44 Minutes – Sep 27, 2017

Episode 53

Plantar Fasciitis AKA Foot Pain With Justin Dean

SHOW NOTES Dr. Justin Dean was nice enough to take time out of his busy work schedule from many time zones away to educate us about running injuries, specifically a foot condition called Plantar Fasciitis. It's important to note that we both used the term "Plantar Fasciitis" loosely in this interview because the term is so loosely used in the the runner world. The term actually means irritation to the structure called the plantar fascia, but most people use it to describe "foot pain." Dr. Dean has been working with high level runners in China for about a year now and has more continuing education than most MDs, PTs, DCs and ATCs. Last year he mentioned he traveled to more than 30 continuing education seminars… most of us do 4 at the most in a year. Listen to this podcast session and learn about a few actionable things you can test and try if you're experiencing foot pain from running. Sorry about the Skype lag we had on this one… China IPs were tricky. Dr. Justin Dean's Website: https://drjustindean.com/ Instagram: @drjustindean

57 Minutes – Sep 20, 2017

Episode 52

Protein Consumption For Active People With Andrea Marincovich

SHOW NOTES Have you ever wondered if you are eating enough protein? How much should you take to lose weight? How about if you are running a marathon? If you are trying to just stay alive? That's right… if you don't eat enough protein you will die. But how much is enough? Andrea Marincovich, a Registered Dietitian, is my guest on the show this week. She will go over all of the numbers and calculations related to having the right about of protein for your lifestyle. Some calculations: Body weight (lbs) / 2.2 x (grams of protein) = daily grams of protein needed Correlated Video: https://youtu.be/zENRhO26xCM For grams of protein: 0.8 = bar minimum 1.7 = distance runner or recovery from significant trauma (breaking the skin) 1.1 - 1.2 = recovery from an "overuse image" 1.1 - 1.3 = Resistance training while improving body image References: MyFitnessPal App Andrea contact information: Facebook [email protected]

68 Minutes – Sep 13, 2017

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