YouTube Update for Hips(ters)

Morning, Folks! We’re back on the YouTube Channel today, this time with a new routine to develop some strength in your hips. This routine has proven particularly effective for treating hip pain, as well as knee pain and the dreaded low back pain. We recommend you give this routine a whirl two times weekly, preferably after your main working sets on training days or on your recovery days. Enjoy!

Sleeping Better

Morning Folks! We’re giving you a double-dose of YouTube channel goodness this week. This time we’re giving you the run-down on Sleep Remedy, the creation of former Navy Seal and MD Kirk Parsley. This all-natural supplement has been a life-saver for JC and I as we’ve endured 5+ years of intermittent sleep deprivation raising our 3 kids. If you struggle to get to sleep or stay asleep, we highly recommend you give Sleep Remedy a 30-day trial.

Shouldering-On

Morning, folks! We’re back for part 3 of our series on our YouTube channel to help folks build better shoulder health, mobility, and strength. Today we’re talking mobility. If you can’t reach behind your back and with your thumb reach the bottom edge of your opposite shoulder blade, you’ve got problems coming. If you can’t raise your arms fully overhead with your elbows straight and your thumbs pointed behind you, you’ve got work to do. We’ll show you how to solve both problems today. Enjoy!

Reader Mailbag

As we step closer to the next phase of Restore/Thrive, we wanted to answer a few questions we’ve been getting from a number of people regarding training, eating, and the like. They say if one person asks the question, you can bet at least another 10 people were asking the same question in their head. Here’s the rundown from the folks we hear from:

Question: Are you still eating Keto?

Answer: In short, no. Why? There are a lot of reasons, but I’ll try to summarize the main reasons I’m not actively trying to stay in ketosis right now.

  1. I’m not trying to lose weight and I’m not metabolically broken or in need of a strategy like a ketogenic diet to fix some pathological problem.
  2. My cardiometabolic numbers look better when I’m eating a more Mediterranean-type of diet. Before you tell me I just haven’t been in ketosis long enough, stop. This is not my first rodeo with eating lots of fat and treating carbs like The Plague.
  3. I perform better when I eat carbs after my workouts. As much as I want to tell you that you can ride the low carb bandwagon to high-end human performance (I’m not talking about steady-state cycling here), it’s just not going to happen. I’m not willing to sacrifice strength, speed, and athleticism-all of which have been linked with longevity-for the sake of some magical state of metabolic existence. Ketones are not magic. They are another macro-nutrient. They have a place just like carbs, proteins, and fat. Anyone who tells you different is trying to sell you something.
  4. I’ve found that eating fewer, bigger meals-a post-workout morning meal and an evening meal, actually works better for me than trying to consume 230 grams (for you calorie-counters, that’s 2,070 calories) of dietary fat per-day.
  5. There may come a day in the not too distant future when a ketogenic diet becomes my best option for optimal health. Unitl then, I’m going to stick with what’s working.

Question: What’s the word on the Restore/Thrive Gym?

Answer: It’s 98% done. Actually, it’s ready to train in. We’ve got a few small renovation and legal pieces to finish but it looks good, it’s fun to play in. Stay tuned, we’ll have more details soon on how you can join in the fun.

Question: How do you stay in shape with a wife, 3 kids, a full-time job, a blog, and a You-Tube channel?

Answer: I make the time. There’s no secret-squirrel program, sorry to break it to you. When you want to be a good husband, good dad, give your best at your job, and be able to savor the moments that matter in the life you’re living, you’ve got to be intentional. I have a calendar. Actually I have two: a hard copy and a digital copy and I write down the dates and times I’m doing the things that matter to me and I share that with JC. My health is a priority. I read a great article from another dad who’s getting after it the other day and he related this juggling act to the story of Superman. Superman knew that kryptonite would sap him of his power to be able to serve others. He also knew that the sun was what gave him the strength he needed to be on call nearly 24/7, 365. If I set out the goal to be the best husband, dad, and physiocoach I can be, I have to identify what will interfere with me reaching those goals and what will aid me in achieving those goals. I have to identify my kryptonite and my sun. What is my sun? Exercise. Writing in a journal in the morning before everyone else in my house gets up. Drinking my coffee in silence as I drive to work. Those things empower me to give my best to my family and my work. My kryptonite? When I miss those things, I suck at everything.

Question: What does your training routine look like these days?

Answer: Deadly simple and effective: 3 days per-week/some form and combination of Squat, Hinge, Lunge, Step, Press, Pull, Get Stronger in the Trunk, Go Hard, Go Easy, Go Long, Go Short. I hesitate to give you any more detail than that as my program has evolved through 25+ years of training. What works for me may not work for you.

Question: You sleeping much these days?

Answer: It’s coming along. Young Connor Patrick (our 14 month old) has been sleeping through the night for a solid 3 months now. When we turned that corner, I originally decided to let my body try to sort things out. The first two weeks after he started sleeping through the night was a cruel joke-I kept waking up at the times he had been waking up for the past 11 months, while he dozed through the night. After two weeks of that mess, I tried to get tuned in with my bedtime routine (soft tissue rolling, avoiding screen time) and got slightly better but still not great. I’ve been experimenting with two different sleep supplements in the last two weeks, I’ll let you know more about both of them when my experiments have run their course.

That’s the short-version of everything. As always, feel free to give us a shout if you have any injury, rehab, or training-related questions.


COMMENT RULES: If you are a real person, leave your real name. We are not a clearing house for solicitors so don’t do it here. Criticism and questioning is fine, that’s how we all learn and grow. Personal attacks, name calling, and the like ARE NOT COOL-if we catch you doing it you’re gone. Other than that, have at it folks! We love hearing from followers and newcomers alike and will try to reply to as many comments and questions as we can!

More YouTube Fun

Morning, Folks! We’re back at it on the Restore/Thrive YouTube Channel with Part 2 of our series on better shoulder strength, mobility, and resilience. You can check out Part 1 of our series here. Give the exercises in Part 2 a try and let us know what you think. Enjoy!

Building Better Shoulders

Morning Folks! We’re back at it on the Restore/Thrive YouTube Channel this morning. This time we’re at the whiteboard, discussing shoulder anatomy and how understanding the architecture of the shoulder can inform you to make better exercise choices in the gym. This is Part 1 of our series, stay tuned for more. Enjoy!

Squatting Without Toes Forward

Blasphemy contained within!

Morning, folks! We’ve got another video up on our YouTube channel. Today we’re diving back into warm-up ideas. This time with a warm-up we love for just about anyone, be you a lifter or field athlete, or just general dude or lady looking to get more fit. You’ll find the holes in your squatting game today with this one, enjoy!

Back at it

Morning, Folks! So it turns out that this whole building a garage gym deal takes a bit more time and effort than we had originally anticipated. We appreciate you guys who have continued to check in here on the blog, our YouTube Channel, and our social media outlets. You all are what drive this ship forward.

Towards that end, we’re back on the Restore/Thrive YouTube channel today, this time talking about how to select the best warm-up and cool-down activities if you’re trying to improve you mobility along the way. Give it a look and have a great day!

Getting Sideways

Technology!

Morning Folks! We’re back on the YouTube today offering some more help for those of you with neck and shoulder pain. This time we’re talking Mobility 101, how you can tackle the most common problem we see in people struggling with shoulder and neck pain. Enjoy and have an awesome day!

YouTube Tuesday: For Dad(s)

Morning Folks! We’re back at it on the Restore/Thrive YouTube Channel today. We received another user request, this one from my Dad. Today we’re taking on shoulder pain. Specifically, if you’re an overhead athlete, a desk-bound worker trying to stay active, a busy mom carrying your kids around, or just a dude who wants to lift heavy stuff but can’t get rid of that nagging ache in your shoulder, this one’s for you. Enjoy!