Exercise = Freedom

The word ‘exercise’ somehow has reached the status of a trigger word we collectively roll our eyes upon hearing as the solution to our problems.  It’s a tragedy!   This word should be synonymous with empowerment and freedom!  Exercise is the solution to 99% of pain relief.  What you will never fully understand unless you go through it is the liberating knowledge that pain is under your control once you have conquered it with exercise.  Your body is built to move and interact with the world.  Pain can be paralyzing and frequently cause the fearful reduction of movement.  Uncountable societal and family factors play into how pain is interpreted and expressed.  But the lowest hanging fruit (exercise) is also the most successful.  

Without question, other things can be completed alongside exercise:  chiropractic manipulations, dry needling, massage, cupping, even surgery!  But none of these things will solve your problem by itself.  They are universally paired alongside intelligent and purposeful exercise.  Where we often get lost is when we start with those things instead of exercise.  The number of issues that can be solved with exercise alone is staggering.  Yes, surgery is sometimes required.  But what happens after surgery?  What is recommended before?  DId the physician write you a script to watch TV for 12 hours a day?  The majority of the time they recommend actual physical therapy; the other they advise slow return to activity.  In both scenarios you’re going back to activity!  

Teach a man to fish and he will eat for a lifetime.  If you use surgery or any quick fix by itself you have effectively eaten for a day.  If you learn what caused your pain, how to fix it, and how to prevent it from coming back you now have the tools to eat for a lifetime!

Partnering with a professional who understands this relationship between your physical AND mental health is absolutely critical.  Truthfully they can be a Physical Therapist, Personal Trainer, Chiropractor, Surgeon, Masseuse, or anyone in the healthcare profession.

Easy 3 Steps to a guaranteed better day!

First off, if you’ve decided to read this blog you already know your maximum energy and performance throughout the day is going to require some actual movement.  Get sunlight, get stretched, get your heart rate slightly elevated and you’ll be getting a cocktail much more potent that the passive list i’ve assembled.   For now, lets keep things simple and focus on the points from the post.  

Step 1:  Hydrate

Coming off a full night's sleep is more than just an unconscious fasting window.  You also haven’t had water for a long duration of time.  While you were sleeping your body was repairing itself:  removing inflammation, removing toxins, etc.  This requires energy and…water!   This might be the lowest hanging fruit on the ‘make my life better’ check-list.  90% of people just don’t drink enough water.  The recommended amounts vary depending on your source but a good rule of thumb is to get 10 ounces each hour after you wake up for 10 hours.  Scale accordingly based on body size, climate you live in, and types of foods you eat.  Your body can live for long periods of time without food but it absolutely cannot live without water.  That alone should underscore how important this is.   

I am willing to concede this isn’t glamorous.  There isn’t any special product you need to buy.  Nobody will follow you on instagram for drinking water.  But that does nothing to diminish how useful this is.  

Step 2:  Caffeinate

This is much more of a personal decision.  Caffeine is a widely studied compound and it has been proven that people respond to caffeine in vastly different ways.  The measurable dose of caffeine to generate a sports performance improvement has varied from 300mg to 900mg based on the individual. That’s a massive number!   Caffeine works much more efficiently after cortisol has been removed from your system.  So, wait 90 minutes (on average) before having your first cup for maximum effect!   For a mental boost or a normal work day you can start with something as small as 50mg (1 cup of coffee). If you don’t believe me try drinking a cup of coffee right when you wake up then the next day wait 90 minutes (drink water during that 90 minutes) and drink the same cup of coffee. Guarnateed you will notice a difference. As a natural diuretic you’ll find this effect is again amplified if you hydrate beforehand.  It extends beyond the scope of this brief blog post but there is fascinating biochemistry that is well documented regarding caffeine’s effects.  For a very well put together summary I would recommend checking out Huberman Lab’s episode on caffeine for more detail.   

Step 3:  Dominate 

Ok this is mainly intended to underscore how much better you’ll feel if you complete steps 1 and 2 BUT…this is also an action based concept.  While steps 1 and 2 are passively preparing your body and mind for optimum function you need to willfully engage in pursuit of your goals once you have your body primed.  Routine by its very nature breeds a sense of complacency.  It has been inspiring to me personally to quickly glance at my 1 or 5 year goals list to remember why I’m getting up and going to work today.  Some of you may need zero additional inspiration but for the others; move forward with intention!  Even if you aren’t immediately successful in your daily goals (generating more income, completing a job, or making a connection) you will have taken a big picture step forward towards your long term goals!

Visualization

Maybe the headliner for a list of “Things everyone knows but doesn’t do.”

This does NOT get enough attention.  No, I'm not referring to success.  Yes, that is important and should always be part of your big picture.  I'm talking about visualizing failure.  If you’re someone who can reach every goal they make with relentless forward movement every single day, then…I would really love to see those goals.  Obstacles will come.  None more powerful than lack of energy, lack of sleep, not seeing results, more fun options that grab your attention, you name it.  You will not repeatedly overcome those obstacles unless you visualize them when you’re making your goals right at the start.  

If you’re like me, going to the gym does not come easy.  Being a trainer and physical therapist is a huge help I'll admit.  I’m in the gym all the time.  My hobbies circle around health and wellness so I'm exposed to this like a chef in a kitchen.  But when work is done and it’s just me at the end of the day I can assure you I'm just as excited to workout as you are…as in not.  But this isn’t a surprise to me.  It’s expected and planned for.  I know the work has to get done and I know sometimes I need a spark to get me excited to workout:  Disturbed, Metallica, energy drinks, youtube clips, inviting a friend over to join me…at least one of those will get used every time I need motivation.  But I have that list.  I know what works for me.  If I felt exhausted or defeated and then tried to brainstorm how to get me out of it I’m not going to be successful.  I can consult an actual list (weird, I know) I made when feeling energetic.  It’s much easier when I don’t have to think about it.  What do you like doing when you’re energetic?  Pull from that thought and you’ve already started your own list.  

Going up a flight of stairs is quicker when you don’t take any steps back.  Always work smarter.  

What gets you motivated?