Barbell Shrugged - The Power of Your Tribe: Why Health starts with leadership w/Dr. Theresa Larson— Barbell Shrugged #373

Episode Date: January 23, 2019

Dr. Theresa Larson (@drtheresalarson) has become one of the healthcare and fitness world’s most sought after experts on movement health. Dr. Larson earned her doctorate in physical therapy from the University of Saint Augustine in San Diego, CA. A former Marine Corps Engineer Officer and Combat Veteran, Theresa also played professional softball in Italy as well as semi-professional softball in the United States, was an All- American Division I softball player at Villanova University, as well as a former Body-for-Life Champion. Theresa founded Movement Rx with her husband in 2013 in order to break free from the limitations that traditional physical therapy puts on practitioners and patients. The result was a company where skilled practitioners can authentically treat patients with the time, care, and movement education they deserve.   Dr. Larson is determined to deliver movement & mindset health to as many people as possible with her team, including adaptive athletes as she is an adaptive athlete herself. She is a motivational speaker for companies, helping individuals and teams understand that change is possible and leadership starts within. She also presents on movement and mobility internationally and is the co-creator and lead instructor of the popular Functional Training for Adaptive Athletes program. She recently authored a memoir (WARRIOR) that was published through Harper One, an imprint of Harper Collins, and is a co-founder of Your Movement Prescription, the cutting edge virtual rehabilitation and wellness company whose programs include The Low Back Fix, The Knee Fix, and The Shoulder Fix.   In this episode of Barbell Shrugged we talk with Dr. Larson about how to embark on the journey to find your calling, the power of finding your tribe, the difference between adaptive and disabled, and why health starts with leadership.   Enjoy! - Anders and Doug   Episode Breakdown:   ⚡️0-10: Dr. Larson’s story and the journey to finding her calling ⚡️11-20: How asking for help can elevate your business and the power of a tribe ⚡️21-30: Training adaptive athletes and why you need to understand the individual ⚡️31-40: Repattern your thought process to overcome hardship ⚡️ 41-50: The difference between adaptive and disabled ⚡️51-60: Why creating sustainable motivation is critical for success ⚡️61-70: How to help others while protecting your energy and why health starts with leadership ⚡️71-80: Creating healthy habits in your everyday routine ⚡️81-92: The steps you can take today create a fulfilling life   ----------------------------------------------------------------------- Show notes at: http://www.shruggedcollective.com/bbs-larson ----------------------------------------------------------------------- Please support our partners! @organifi - www.organifi.com/shrugged to save 20% ► Subscribe to Barbell Shrugged's Channel Here ► Subscribe to Shrugged Collective's Channel Here http://bit.ly/BarbellShruggedSubscribe 📲 🎧 Listen to the audio version on the Apple Podcast App or Stitcher for Android Here- http://bit.ly/BarbellShruggedApple http://bit.ly/BarbellShruggedStitcher Shrugged Collective is a network of fitness, health and performance shows that help people achieve their physical and mental health goals.  Usually in the gym, but outside as well. In 2012 they posted their first Barbell Shrugged podcast and have been putting out weekly free videos and podcasts ever since. Along the way we've created successful online coaching programs including The Shrugged Strength Challenge, The Muscle Gain Challenge, FLIGHT, Barbell Shredded, and Barbell Bikini. We're also dedicated to helping affiliate gym owners grow their businesses and better serve their members by providing owners tools and resources like the Barbell Business Podcast. Find Shrugged Collective and their flagship show Barbell Shrugged here: SUBSCRIBE ON ITUNES ► http://bit.ly/ShruggedCollectiveiTunes WEBSITE ► https://www.ShruggedCollective.com INSTAGRAM ► https://instagram.com/shruggedcollective FACEBOOK ► https://facebook.com/barbellshruggedpodcast TWITTER ► http://twitter.com/barbellshrugged

Shrugged family, what an incredible weekend in Miami at the Wadapalooza Fitness Festival. Of all the people that touch the Wadapalooza Fitness Festival, making it happen, I am so grateful that we were able to be a small part of it. Aaron Hine, Lorelei, and the entire FitAid crew from top to bottom, every single interaction with you guys is top notch. Thank you for letting us set up shop with you all weekend at the FitAid house, at the booth. Unbelievable hospitality. Thank you guys so much.

Jen Widerstrom and Kenny Santucci. You guys really are the first phone call every time I have something cool going on in my life. Thank you for bringing the energy and keeping the conversations elevated all weekend long. Sam Burkhardt, our amazing intern that everybody needs to know about. She started listening to Shrugged when she was 15. When she was 17, she wrote in her journal that she wanted to intern at Shrugged. At 21, she made that dream a reality. This weekend, with zero connections, she landed us a two-hour long interview with Matt Frazier,

and Gabby Reese became one of her mentors. Some people were just put on this earth to make it a better place, and I am happy that she is with us at Shrugged. Our guests, Matt Frazier, Chris Henshaw, James Fitzgerald, Gabby Reese, Lauren from Under Armour, Steffi Cohen, Logan Gelbrich. Thank you for enduring 120 minutes of deep conversation and letting us into your brains and lives. And finally, all the fans throughout the entire weekend that came up to us to say hello and

take pictures. I'm so grateful for you all and thank you. Dr. Teresa Larson is on the show today. She's the PT that helped me with my partially torn bicep tendon. She's an old business partner, amazing friend. Having her on the show is so great because we've been on the other side of the mic together before, but this is the first time I was able to interview her. She is a great leader speaker and you can check out her

new podcast my new normal on all of the podcast platforms let's do this thing shrug make sure you take a screenshot hit the hashtag go long tag me at Anders Varner let's get into the show long out here these people know what's going on and it's terrifying. Let me go snatch some weight. You ready to rock? Yeah. Are you ready to rock?

Yeah. Welcome to Barbell Strug. Let's do this. My name's Anders Varner, hanging out with Doug Larson. Dr. Teresa Larson, do we call this CrossFit 1904, or are we calling this MovementRx HQ? Both. Integrated health. Yeah.

All of the above. All of the above. We work together. I love it um are you the most sought after guest on barbell shrugged in the last three years this is like appearance four right we keep trying to get her to come on more and more she keeps turning us down right i just think i'm the been pretty persistent i you guys are my friends so i like talking to my friends is this appearance four? Yeah. From the book?

Warrior of the book? No, no, no. Well, that was with Barbell Business. No. I don't know. I don't remember. But you've been on a lot. Yeah.

No need for details here. Yeah. We don't even need to. We're happy to have you back. Yeah. In case the people are just hearing about Dr. T for the very first time, how do we even describe you? Because this isn't like your normal human being, right?

You are a physical therapist. Yeah. By trade? By trade, yeah. But that's like your normal human being right you are physical therapist uh yeah by trade by trade yeah but that's like a little piece right that is a small piece yes what i do um how would you characterize this this role that you have built for yourself in life well i'm just like taking on the world that's what i'm doing one uh one human at a time um i am i i love fitness and medicine so just combining the two that's why i came up with oh i'm going to be a physical therapist because i needed i was told i needed a degree so i got that but and it was also you know gave me something to do after the ring core like i needed a transition to go back to school so it gave me something to study what I was interested in but the reality of physical therapy is not for me the traditional job and anybody I talked to to be completely candid I share that because it's just

I think you we can do so much more with our education and so I've well I started off one-on-one and doing one-on-one therapy. Now I've morphed into more working with companies and exploring other media platforms that I can spread a message. Because if you can impact one or a thousand people, right, in a room or a hundred thousand over a podcast, wouldn't you rather do that and get your message really tight to impact those people to change their life versus just one-on-one? So I started to like kind of crave that. Like how can I reach more people saying less with a more impactful message? And so I have a couple of VTs that love doing one-on-one and they're great at it. I've just chosen to shift away and be more of the global message storyteller. Movement at RX isn't like your normal physical therapy practice, though.

You guys have like your little pop-up shops and it's a little bit more movement based and a little more behavior based, I guess, in how you guys talk to people and the message that you guys put out. Yeah. So we are, um, we have both boutique clinic. We tried the brick and mortar and we didn't like it at all. Um, you remember that I was there, we, how can we get out of this? We were, yeah, I was not happy. And that's the way it is. But we tried it. We tried it. And we prefer the pop-up model where you come in, you sit at a table, you treat people, you leave. And you go to a different place the next day. And you know what?

My clinic isn't in gyms as much. I go into boardrooms and present. I don't need a large physical space to do that work. I just need a little office. For the record, I'm glad you had a little small space in your gym. That's how I met both of you. I was getting therapy for you for my neck, and then I met Anders because he owned the gym. It's wild.

We all go way back. So the cool thing is that was i i that's that was a dream for me when i went into pt right i met kelly became friends with him he was like open up shop in a gym find him as you like mobility yeah so um that's how i connected with anders and brian time and it was awesome that was like the perfect location for me got to treat people and then i realized i want more. I want to do something. I want to morph into something a little bit different.

But I had PTs that work with me who wanted to do that. So, okay, they do that. And now I'm morphing into working with companies and just this media platform I'm building too. So it's been fun. And like, I look back at doing the pop-up stuff with fond memories. Cause I've met so many wonderful people that have become friends of mine. Like I wouldn't have met both of you. Um, it, it also helped me during like my book launch, right. All of the gym owners and people I knew through CrossFit. Um, I made some good friends out of it. I found a church I go to out of it. Like it's just,

yeah, good stuff. When did you start working with Kelly? Cause that, I mean, I know the story, but you had to go seek him out. This is, this is not what normal PTs coming out of school are doing. You were looking for something very different for your practice. Well, I was, yeah. So I was like, it was my third year of school and I was like, okay, I, what do I want to do when I get out? And nothing. So I did all of these really cool internships. Like I went to Hawaii and I worked in, you know, Tripler hospital, they call it Crippler, but it's Tripler hospitals. They work a lot of veterans in active duty, you know, loved the location, but I was like, uh, not doing hospital work. Just it's not for me.

Then I went to Austria and did orthopedics and I learned how to snowboard I would say I learned how to snowboard more than I did orthopedics but I also realized like okay this also this environment really isn't for me either and then I did neuro and that was really cool and I did my dissertation on that but then I realized I that's another hospital setting. And I was like, man, is there anyone out there doing strength and conditioning work? Because you want to, you know, when you're like searching for what you're interested in, find someone who's doing it and then do it. So I looked on the Internet and then my gunny from the Marine Corps was like, have you heard of Kelly Storrett? And I was like, no, I just started crossfitting.

And I was the, you uh my pt friends were like you shouldn't squat below parallel it's bad for your knees you know it was all that kind of shit that you deal with yeah how long ago is this this is like seven years ago when i first started crossfitting and these are my pt colleagues like warning me that crossfit was going to hurt me if i squatted below parallel and then i met kelly and, you know, was like, hey, Kelly, I want to do what you're doing. And he's like, call me. He used to do that.

You used to be able to call him. Yeah, so I called him. You can't call him anymore. Now he's got like nine levels of defense before you. I can call him. You can. Not anybody listening to this. Well, maybe a couple people.

I remember when he called me back. Yeah, no. He's like, the Kelly Starrett? You call people back? Don't you have somebody? Yeah. this well maybe a couple people i remember when he called me back yeah no we the kelly starrett you call people back don't you have somebody yeah but he was a he was a dude you know hanging out in his um parking lot of dreams like teaching pregnant women how to squat and i was like yes i mean this is this is where where this is what it's all about i mean i'm used to training in gyms that are like you know not pretty 24hour fitnesses, but parking lots with just a little bit of equipment. Coming out of the military, I'd imagine that didn't bother you much.

No, not at all. So when I saw him and I talked to him, I was like, I think, hiking Potato Chip Rock, and he called me, and I was like, hey. We were talking as I was hiking. And so I essentially drove up to san francisco and trained and i went in like wearing my mizuno you know um turf shoes and he's like what are you doing in those high heels he's like you're an amazon thank you for those of you listening at home how tall are you like? 6'1". But I'm the runt in my family. You're allowed to be called the Amazon.

If that came across as weird to anybody listening, why did you call her that? I am very tall, and I'm wearing flats. No, I appreciate the experience, and I remember having that conversation with him. And a year later, he asked me to be on his staff. And he opened up my eyes to other possibilities as a PT so I did what he said and then started to learn from other people in other areas of practice doing work with corporations and speaking and you know honestly the digital space kind of opened up to me around the book time you all like really opened my eyes to like the value of having a digital platform and a product and so like things just kind of morphed from there and i like that's just taking action on what you're interested in and so

i don't know where it's going to lead me but so far it's been pretty cool you do a lot of stuff yeah how do you do so much stuff? You have a kid too? How do you manage your time and do so many different things? He's in the office working right now. My six-month-old is writing a blog at the moment. My one-and-a-half-year-old

Can you make sure the SEO is good on that? My one-and-a-half-year-old is playing with balls right now. Is he considered an Amazon kid too? Because that kid is big. He's a big kid. So he was an 11 pounder when he was born.

So for those women listening, you're probably like, oh my God, my vagina. I thought it was 12. 11. I tell people 12. I'm not afraid to examine. What's a pound? He's 18 months and he's getting into 4T clothing. 11 pounds. I tell people 12. I'm not afraid to examine. What's a pound? He's 18 months and he's getting into 4T clothing.

He's just tall. He's an 18-month, 4-year-old. Yeah. Got it. Big kid. So he's a lot of fun. But I think the way I've been able to balance this stuff with help. I work with my husband.

And when we – I have to – I mean, look back at the when we developed programs, Anners for YMP, which is Your Movement Rx. It took help. I wouldn't have been able to do that because that was the time I was pregnant and having Magnus without someone who was like a fire breather. So it took like putting a stone in my shoe, like let's do this or else I wouldn't probably have done it. You know, and so I think that is a big thing. Like I had help. I had people who are just as motivated.

Per like is so good at kind of the back office stuff and the big picture. He's like the catcher on the field that he's really good at helping guide me and i have the problem i think every pair is my husband pair is welcome to the family magnus is the four-year-old that's 18 months old my swedish husband pair is short for peter anyway i I didn't know that. Many years later, we're learning. Yeah. Pear is amazing. And so the good thing is the way we balance each other is he does things that are completely different than my skill set. I'm not necessarily the best tech savvy person.

I'm not the catcher on the field that can see all things and the the way things will play out i'm an idea person and a message person um and so you stay in your lane right that's what makes people go from good to great is you sit on the right seat on the bus and he's allowed to that was like 17 metaphors that was a lot of references good great yeah jim collins Good to great. Yeah. Jim Collins. Good job. Seat on the bus. So good. The catcher. Yeah. So I, I, he's helped me sit on the bus. The right seat. The right seat on the bus. So like, cause I have, I like, I've always wanted to do a lot of different things, but

like, that's not mean that doesn't mean I'm going to be effective. I want to be effective at these things. And I've had to learn the hard way many times burning out so that's why letting go of one-on-one care and putting in the hands of the pts that really care on my on my staff and focusing on the global message is where i'm at like i feel kind of guilty in a way like i'm not doing one-on-one care that's what physical have you stopped completely? Nice. So it's, but that's, and it's a little scary.

If you're an entrepreneur, like I feel like as a fitness professional who's an entrepreneur who doesn't do a lot of personal training these days, like the best part about knowing the things I know is that when I go to hire people, I know if they know what they're talking about. So like you as a physical therapist, that skill set still has value because you can hire really good PTs because you understand if they really know what they're doing. Yes, totally. He was involved in some of the interviews I've had with PTs.

I'm like, treat his shoulder. I'm like the jacked up case for like two straight years of all the people. You didn't find out that it was a neck issue. You're done. OK, we can tell a quick story. She, I was, right,

the week before I went to, or a month or so and a half before I went to Sina's to do the, like, one ton club, I did a clean and jerk and felt like I,

like, ripped my shoulder off. Yeah. But it showed up in my neck and it was, like, super tense and tight and gross

and she was giving somebody an interview and I was like, yeah, I kind gross. And she was giving somebody an interview and I was like, yeah, I kind of have like a tight neck or shoulder or something. It was like radiating down my arm and I had no clue what was going on. So I'd like sit at home at night and Ashton would be gone and I'd be like,

I'm going to jack myself up with this lacrosse ball so hard and fix this problem right now. And then I'd wake up the next day and I'd be like, I can't move my neck. Shit, what happened? Like, why is my arm hurt so bad? And then she had an interviewee come in and she thought she was giving me like regular checkup.

And I was like, no, I have like a neck problem. And she healed me in 24 hours. And then I went and hit 2,009 pounds. Yeah. It was really nice. It was great. Yeah. I mean, it's uh i remember that that was awesome um the experience of flying over with john yeah it was good um that guy is

huge i remember the first time i came into your gym and i was like who is that guy in the corner that guy that like takes up the corner oh that's john they're talking about john cena right now he's training kung fu with Jackie Chan right now. He's good. China. Yeah. Yo, when did you start hanging out with all

these adaptive athletes? This is like the coolest, I mean, of all the things that you're involved in. I've helped a little bit with the adaptive side of things and it's super cool because I think,

look, there's a lot to your story that we haven't even touched on when it comes to like overcoming adversity behavioral health and things like that and the adaptive community is like the bright shining light of all the things that you have worked on in your life kind of coming to a head to a single group of people that they love you you're the healer well so when it comes to those that I need fulfillment in my life and like those that group of people like fills my cup like I well I love like the physical therapy stuff and messages it's just they like I go and I get so much from them and so it's a group of people I coach

twice a week with help because I have coaches that now coach them and um they're what society would consider is the disabled population people in wheelchairs those with amputations those who are blind have traumatic brain injuries and they're not disabled disabled means can't right but we so we like to call them if you look up the SEO of like adaptive it's not very high because people don't type that in google they look up disabled but's, we're kind of reframing that though that population as adaptive because they've learned how to overcome this injury and perform primal movements the best way they can in this new space. And so that's essentially where my mission is, is like,

okay, they have, they don't have, they can't use their legs or they only can use one. They can still squat. They're just raising and lowering their center of mass. So with a wheelchair athlete, they're going to use their arms for a squat. With an amputee, they're going to use one leg if they're missing a leg or if they're not using their prosthetic. Either way, what's been really cool, though, about training them is the mental resilience that I've seen change in them. So, yeah, they all get stronger, and that's cool, but they're off their pain meds. They're getting off antidepressants. You know, one in four Americans suffer from depression and they are like just embodying what

we need to do for our mental health, which is get strong and move our bodies and be in a tribe. And a lot of those people after an injury, like military members after deployment or get out of the military, they don't have a tribe anymore. So you have to seek out and find it. So this little group has become kind of my tribe, their tribe. And therefore it's a really healing environment. You're sweating together, you're pushing each other, you're getting stronger.

But then the cool thing that comes out of it is oh i'm getting off my pain meds and i'm not as depressed yeah yeah imagine you your legs blown off and then you're in a fucking wheelchair you feel like your life is over i would i would assume i'm projecting there but i feel like if i ended up in a wheelchair i knew i was never gonna walk again like i'd be like fuck like why even try? Right. And you just went from like badass warrior dude to can't walk. You just wake up one day like that. Right. It's terrifying.

But so that's a – You help them with the mental, emotional side of things too? Yeah. So I don't see them in the rehab space. Like they're going – if you've gotten your leg blown off and you have a prosthetic or you're going to be in rehab for a while, typically a year long, or traumatic brain injury. I will see them. So the question that comes out of after that is like, what's next? What do I do after rehab? So that's where I come in here. Let's start training. Let's train you for your Spartan race. Let's train you for your

CrossFit event. Let's train you for your, you know, Paralympic debut in kayak racing or downhill skiing. Um, all, a lot of the people that have had these major injuries may have initially thought that same thought but because of um the environment they're around and their family members it's like they got to get after they have to get after it right away it's easy to i think to go down that path of my life is over i can't do what i used to do but you have to reframe that thinking right away or else it's only, it's going to kill you. You're going to be like the, the living dead essentially. Like that sucks. And the truth is like, you can do so much without legs.

You can do so much in a wheelchair. You just have to find the right people to help you to do that. And, um, honestly, a lot of them, like they've done more in a wheelchair with one leg than they've done before. And their life is more enriched. But that is a mindset they've taken on. And I think what's hard for them is the way people see them. Like, the way able bodies will look and say, oh, do you need help? I feel so sorry for you. Like, my life is fine.

They don't want to be treated like that. Yeah. They want to be treated like a normal human being. They want to throw down weights just like you guys. When we coached the Wolf Pack, I had never seen wheelchair basketball in my life. And if you had asked me before I went in to go coach strength and conditioning for a wheelchair basketball team, I would have thought like this is like a very passive sport. Nobody wants to get hurt. Like they're playing this game and like, no, it's like full contact and they're running into each other. And I was having them

do line drills and they were moving. And like, I was standing in the middle of the court, like, oh God, please don't hit me. This is like, they're, they basically play in bumper cars at full speed, and it's dead serious. It gets intense. And you have – so in wheelchairs, you've got guys and ladies who have been – have spinal cord injuries or they're bilateral above-the-knee amputees. So running around in a prosthetic isn't going to make sense. So a wheelchair is just easier. But they get intense playing, and it's super hard to play wheelchair basketball.

I tried. And, like, you can't use your legs to get, like, a nice, you know, spring. Like, you have to just shoot just with your arms. That's all you got. Right. On a 10-foot hoop. Sitting. So it is harder.

Yeah. Yeah. Yeah, you have to throw the ball really hard. Yes. Yeah. And so those guys, like they are as legit of athletes as now as they were before. It just looks different. And so what I want to do with this population is they've done such a good job at like turning around what could be a nightmare into something really awesome. And I think that's a really strong message for everyone. Like, you know, some, some issues we may have are like paper cuts compared to them. So don't let

those things stop you. You don't, you can't use your foot cause you have plantar fasciitis. Well, you got arms. So use them. At least you have a foot. Right. But it's like, but how many people do you know from personal training complain about one limb and they're like, I can't work out because my foot hurts. And you're like, you can. You just can't use your foot right now. Yeah. I think what's also cool about the people that you do work with is like anytime you see somebody that is an adaptive athlete like doing something cool it's usually this like one person doing some crazy inspirational thing and some really well produced like video and you guys are just like a crew that hang out together like there's like a real sense of

community and the people that are coming to the classes all the coaches are all bought in but if you're a coach that's still terrifying if they're not under the tutelage of dr theresa larson well so that's the that's where education comes in and that's kind of why i wanted to develop this um media platform uh inspired a lot by you guys and just what you've done with your platform is the new normal because educating people like it's a spinal cord injury and an amputation and traumatic brain injuries aren't as scary as you think they are you need to educate yourself sounds good i know it is scary um because we're dealing with major body but if you learn like you know if you know biomechanics you know what a movement you want to accomplish a task you want to accomplish a squat because you

want to raise and lower your center of mass a squat is functional for picking things up it's functional for transferring from surface to surface so if that's the task you're trying to do and someone only has their arms and a little bit of their spine right only a little bit of control their spine how are you going to do it you You get creative. You do a dip, right? A dip is going to raise and lower their center of mass. So you, you, and you don't have to know like, oh my gosh, what it helps. So knowing the level of spinal cord injury or the level of amputation is not as important as talking to that person in front of you. Like what, what are your strengths? What are your weaknesses? What are your big challenge?

Like red flags. Um, they'll usually tell you, especially cause you're not, if you're not a rehab specialist, right? Don't expect to be one. Don't, if someone's still in rehab for spinal cord injury or amputation, you might want to wait until they're done until they see you at that point. They'll know what their strengths and weaknesses are and can come to you and say, hey, I can't, at 30 minutes, I got to use the restroom because I can't control my bowel and bladder. Or I got to change my dressing on my leg, you know, every 15 minutes. Roger that. Go do it

whenever you're, just do it. You know, like, you know, biomechanics and you know what the task is supposed to be, then you can get creative on how to achieve it and so my job is to educate coaches and health professionals on how to help these men and women do that and not make them so fearful of the injury yeah so kind of demystify it a little bit and a lot of it comes down to just an assessment process and giving somebody a checklist of like right do they when someone walks in instead of getting wide-eyed and freaking out how do we assess movement and it really if there's something that can separate you becoming an expert in movement and understanding how it's applied to people that don't have a hundred percent of their movement function you've created an assessment for kind of walking through all of those pieces right

yeah you so you want to know is as a personal trainer, coach, physical therapist, health professional, know what normal is supposed to look like. You know what normal is supposed to look like in movement. Then you can identify what abnormal looks like. Well, what abnormal looks like when you see it. And then try to, if you know movement principles, you apply the best you can, those same movement principles to the abnormal movement can you get a little more torque in your arms can you want torque in those legs get as much

as possible can you keep that spine straight if you can't i only want you to hinge down to as far as you can keep that spine straight things like that like it's um and you don't let the fear of the injury get in the way of you pushing this person um because you also have to trust and this is a conversation with the coach and the athlete, like, hey, you need to tell me where you have problems. I don't want you to, in the middle of the workout, pass out. If that's something you're used to do, that's on you. That hasn't happened.

No, but there was somebody that used to, as soon as their core temperature would elevate or their heart rate would get so high, I remember they'd walk over and be like, hey, I'm going to sit down. Yes. I was like, cool. You do you. Push harder. Yeah.

It was like a hypostatic orthotension kind of issue. I didn't know that part. Yeah. Yeah. Hypotension? Yeah. It was something like that, but it was much more of a neurologic disorder. Yeah. Yeah. Hypotension. Yeah. It was something like that, but it was much more of a neurologic disorder. And so she was like, I just, I can't transfer from up to down fast.

So, okay. If there's burpees in the workout, we're just going to do them slow. You're still going to do them because you want the body to habituate a little bit. Like you can't just say, no, I'm not doing that. Cause what happens? And you're just going to get, you're, you're going to get lazy or you're just not going to challenge yourself it's like okay you've got you just jacked up your foot and you love running and then you start you stop running for a period of time and you probably start for start stop for a long time because that foot because you're scared if you're going to get hurt again yeah don't be scared if you never fix the reason why it happened in the first place potentially you will get injured again,

but that's why there's health professionals for that. These adaptive athletes, you know, just they know what's going on with their injury because they've already spent a year in rehab. So push them the way you know how to push them as a strong and capable trainer. How do you start to work with these people on like the mental side of things because even after a year there's no i mean i say there's no way i would assume that a year is not

enough to become completely confident in your abilities and going from like you're saying like super warrior on the battlefield to how do i walk can i walk do i have legs and a year is not enough well so the very same things that made them a super warrior on the battlefield will get them to be able to push through this, I need to learn how to walk again. Like those same things, if you ever read the book by Sebastian Junger, like the traits that make someone resilient, previous major injury,

are the things that will help them pull through those. What was that book? Sebastian Junger, The Tribe. Tribe. Mm-hmm. Tribe. Put that one on the list. Put that one on current audiobook on Doug's Instagram feed.

Good to great, yeah. I listen to it every now and then. Yeah, exactly. It's like six a week over here. Damn, okay. I'm like one a month. Not really. Not really.

Not really. Okay, yeah. So we won't compare. No comparison here. I have so many more audiobooks. Do you see my Audible ranking? Yeah. What were we talking about?

Somebody coming out of rehab. Yeah, the mental and emotional side. Okay, so yeah, you have to pull from that strength that they had before their injury. What made them that warrior is what is going to help them pull through. So the time I see them, they've made the choice to come into the gym, right, and train, which is a big step. It's like you can imagine rolling into a CrossFit gym, having just gone through your major trauma and a year of rehab to this. It's intimidating. So it takes a lot of guts anyway.

And then once they do it and you start to share with them, like, Hey, you know, who, who do you hang out with? Um, what kinds of sports do you like to play? Hey, what, what was your favorite thing about whatever you did in the service or the work you used to do? All right. What do you, what's your kind of defining trait that you find that makes you a strong person and they'll usually bring up like I have I'm courageous I'm brave I can pull through just about anything okay you're going to use that to get through this and what's going to help you though on during the times when you may feel you know not confident in yourself because I think we've all felt not confident at times is taking action so that's why you coming into the gym is an action you lifting that weight is an action you um you know being around other people and sharing your story is an action all of those

things will help that repatterning of freaking out about your injury and how it's going to affect your life it's like it'll give you strength it's a really really interesting thing. Tyson Fury, the heavyweight, did he win? Is he the heavyweight champion of the world right now, boxing? I don't know. That's it. But he, after he was the heavyweight champion and he went into like a severe depression, he got up to like 430 pounds or something,

like really crazy, and was dealing with all kinds, like had all the money, had all the fame, had all the everything had all the fame had all the everything super depressed put on 200 pounds 150 pounds whatever it was and that was the message and that he came back and in an interview he was like how did how'd you overcome this he was like well all the people worry about all the tactics and all he's like what i did was i just got out of bed and started taking action to make my life better and start chasing goals. Because you get closer to that goal, you start feeling better.

You start feeling more capable. The confidence grows. And I think that people look for a thing when it's really like, no, let's just start moving in a direction and start feeling good about yourself. Just take one step in front of the other. I just met a psychologist. His name is Dr. Pepper. No way. No way. Dr. Harry. doctor don't believe it he made it up not his birth name for sure you guys will really

appreciate his kind of therapy um potentially uh his name is harry pepper and um he uh runs these like tantric sex retreats in the bahamas. Like couples like. Where's Bledsoe? Where's Bledsoe? So, but anyway, we had this talk about like embodiment of health. Because like, so there's another great book. It's kind of hard to get through. But for like, you know, someone who wants to nerd out, The Unspoken Voice by Peter Levine. Like way to get through PTSD is take action.

Like that trauma is in your cells, right? Trauma is in your cells. Memories are in your cells. So if you want to move past that and change that physiological response, you have to do something physical to change that physiological response. So what you do is like anxiety and depression and things can cause, well, anxiety specifically can cause increased heart rate, can cause you to sweat, can cause you your mind to go out of control. It can cause muscle tension. Well, what do you think working out does? Causes increased heart rate, it causes muscle tension, but in a positive way. retraining how your body sees trauma uh if you start to train consistently now that that trauma that would cause anxiety is quieted compared to your your consistent training and the the heart rate increase muscle tension you get from training it's a more positive way that your body

now is looking at trauma uh does that make sense yeah so the embodiment yeah i wish people understood that it was like so simple to just get up and move and they think that it's this like massive thing like oh i gotta go work out and i saw the video and there was like the instagram model and they made it look so hard and scary it's like no no just get up and like do something go to the mailbox or like go to wherever is like a, just a decent goal. Start making some, some progress in a certain direction and you'll, you'll feel better about yourself. Yeah. Well, and that, and so that's the thing, like, why do people not do that?

That's the behavioral health thing. Like we know that in the adaptive athletes, I think their stories are like America needs to listen to it. Like, look, our country is really struggling. Like the new normal kind of thing. Like I hear it on NPR all the time. Like after the shooting last week. Is this our country's new normal? I didn't know people got shot last week.

I didn't know NPR was still going. Yes. Okay. Learning. Thank you. Would you like to take the show over right now? It's yours. I'm a little bit older than you. Would you like to take the show over right now? It's yours. I'm a little bit older than you guys.

What? Like a year? Yeah. So, but anyway, uh, but the, the point is like people. NPR sounds like you're like 30 years older than us. NPR is proving to me, is telling me that the world is unhappy and people aren't taking action for their own health and happiness. But physically taking action will create that happiness over time. And like we get it, the adaptive athletes sure get it.

They enter the gym. Why doesn't the rest of America get it? So that's like where I think, do you, so I love helping these adaptive athletes with their stories and what they've taught me. I want their messages to be spread around to everyone. My favorite thing about the adaptive athletes is that they're happy. Yeah. That's weird. They've created that.

They're super weird because you walk around the world and most people are not happy. They're looking for something to make them happy. And then you go into a room and there's a bunch of people in wheelchairs or missing limbs or paralyzed. And they're stoked on life. And there's something really weird where people think that you have to have all this stuff or you have to be able to do certain things. It's like, no, what you need to do is just do something and care about it. Yes. And you'll be happier.

Yeah. And, you know, they have like what's really cool is they have this, the adaptive athletes have this, you know, people say, like, get out of your own head. Like, go do something nice for someone else. That'll help you get out of your, you know, unhappy place. And that's true. But those guys, like, and gals, like, look, they're in the gym and they want to quit. Right? And they look to their left and right and they see someone who's probably worse off than them.

So it keeps pushing them. But it's like, who are you surrounding yourself by? Typically on a daily basis, are you surrounding yourself by people you don't want to quit for and you want to work for? Like whether it's your family or your coworkers. And if you're not a place like that, then change it. Well, it's really hard though.

It is. Because you have to work yourself into a place that is acceptable by that group that's really intimidating like it's probably very scary the first time somebody shows up to your class sure but the thing is people are there the other people are very welcoming they don't know that right they don't know that education thing yes but it's taking that step leap of faith like that's what people need to take. On a practical note, if you're training someone who's in a wheelchair, like what do those workouts look like? They, okay, so you just take your typical, I'm going to say typical CrossFit workout, but like a typical training.

Do Karen. Yeah. Karen and Fran. So you have a, you have a we have we design a workout it's it's sometimes off of like actually Ray Gerard from this gym does our programming so if he's got like a warm-up planned where it's running you know and then squatting for strength and then a wad maybe it's a 2k row or something we'd usually do some kind of aerobic capacity for the wad it will be so someone in a wheelchair that can't use their legs.

They'll, instead of running, they're going to roll. And they're going to roll like pulling a buddy. So someone's going to hang on. Another wheeled guy is going to hang on the back of their chair, and they're going to roll because rolling isn't going to apply resistance. There's no ground reaction force going on. So to get some more strength, become more of a strength movement like running can be um they pull someone so there creates a uh resistance so they'll roll around the block

versus run and then the squat they'll be doing dips so if i have a three by eight squat uh strength thing planned it'll be the same thing but instead of using their legs they're using their arms they're just picking their seat their butt up out of the seat of their chair no they're actually we're getting them in a dip bar okay we're getting them on boxes so they're actually raising lowering their we want their hips below parallel right but the thing is so they're not using their legs right but their legs are there there is such thing as like passive mobility like they don't like most of americans in the western culture like we don't get, unless you're crossfitting, hips below parallel too much. And that's what causes problems

in our joints. And just like them, they need that full mobility too. They're not going to get it actively. So how are they going to get it passively? So we get them in there using their arms, raising and lowering their center of mass. So their butt goes down to their ankles and comes back up. And sometimes they'll have spasms, but it's nothing to freak out about that's just part of their nervous system yeah um so that's the squat and then for the aerobic capacity piece we'll have them do um let's say it's a 2k row or rowing with some kettlebell swings i like to throw kettlebell swings into the mix so it's not just i hate just rowing for the long period of time like to mix it up so they'll if they are a low level spinal cord injury patient or athlete

i shouldn't call them patients uh they will be able to sit on the chair and the chair will bolt it down so we'll kind of use a band one of those big mobility bands to like tie it down so it doesn't move and they'll be able to sit there and row they'll get no hinging they don't use their legs but they'll row and we usually tie their legs together with like a wrist wrap or shoelaces so their legs don't flop around right if you don't have access to your legs they're dead weight you don't want them flopping around because it'll throw them off their chair so it's like simple things like that but what does a kettlebell swing look like so kettlebell swing they'll take the bell and it's more of a muscle movement instead of using their hips.

So they'll just be basically swinging back to front. Just their arms at their side. They're not hitting the chair. No. Yeah. So, um, some of them might use their other hand to lean over and do it.

Oh, I got it. Right. With a little bit of side bend. It just depends on their, what level of it. So it kind of looks like they're doing front raises. Yeah. With momentum. And the side bend. It just depends on their, what level of injury they are. So it kind of looks like they're doing front raises.

Yeah. With momentum. Yes. And it's definitely more of a strength movement than using your hips to gain momentum. They don't get that chance. How much just like, you know, single joint bodybuilding type stuff do you do? Like overhead tricep extensions, lateral raises and bicep curls or whatever else? So we will throw that into the strength piece usually so a squat was just an example but typically there is

a pulling exercise an upper an upper body pulling exercise especially if the majority of the class is wheelchair athletes i think everyone could utilize pulling more they're pushing all day long so you can imagine they need the horizontal pulling. They need the vertical pulling because they're pressing. So we usually add in pull-ups. We usually add in crossover symmetry drills that they can do in their chair. And then the lower body movement usually involves the squat or the hinge deadlift. And a hinge for someone in a wheelchair. Some of them can use a barbell and pick it up if they're a low level spinal cord injury or an amputee. Like they can hinge over

and pick up a barbell. The higher level, we usually set them up with a band on the rig. So the band is kind of like, you know, at chest level, the rig is holding onto them. They push against the band as low as they can go and then come back up. Sometimes they'll be holding dumbbells or sometimes it's just that movement because that movement is hard enough. So that's where... Sorry, what was the purpose of that movement again? It's a deadlift. So the hinge.

So they're getting a hinge and some of them can't. So deadlift is the point is picking something off the ground. For someone who's a high level spinal cord injury, so like higher thoracic, right? The higher the level, the less muscles and sensation they're going to have. Typically, people that come to see us have access to their arms, but like they won't be able to have control of their spine if they bend all the way over. So I'm going to have them do more like an RDL, holding two dumbbells or one with a band assistant. So it'll push against it using whatever

abdomen they have and then it'll assist them coming back up. Does that make sense? Okay. I didn't know they're holding dumbbells. I was wondering if that was more an ab exercise. It is, but it depends on how strong they are. If they can hold dumbbells, sometimes just the movement itself is hard enough. But the point of a hinge is to strengthen your spine. So we have them facing away from the rig and then we'll have them facing towards the rig too. Yeah. So.

Can they do like one arm farmers and things like that? Just hold a dumbbell in one arm without falling over? Yeah. So that's a test that we give them. Yeah. So we do farmer carry, not farmer carries, but farmer holds, waiter holds. And we'll have them not use their other arm for assistance.

And so we'll have a weight where they can do that and hold it for like 60 to 90 seconds. And we'll do, that's part of balancing too for them, especially for their midline. It's balancing for us too. We just don't think about it as much like that. We'll do a lot of belly up presses, single arm with them, just to build stability in their arm and getting weight further away from their body. They like that. And you can use a lighter weight, make it more challenging for them. Yeah.

Earlier you mentioned blind athletes. What do those workouts look like? Oh, so I have a woman who is legally blind and she's just had a baby actually. She is, so she can, so this is the way she sees. She's got this thing. She, when she was young, she had this diagnosis called Stargardt's, which is a, a youth macular degeneration disease. So she got, she started to become blind when she was in high school.

And then now when she sees like just flashing white lights, all day long, even when she's sleeping. That's what macular degeneration is. You can just see. It's just like, think of techno lights all day long. So initially, you can imagine that drove her crazy. And that caused a lot of mental health comorbidities. But then she adapted to it. Your brain adapts.

That's the beauty thing, beautiful thing about the body. It will adapt. And so now she can just like, you're fuzzy. You're really, really fuzzy with these flashing lights. So what we do with her is she does everything like she Olympic lifts. She squats. We don't have her running outside. Yeah. she squats um we don't have her running outside we yeah so really the biggest things where we adapt are like okay you're she does a lot of farmer carries um especially when the other people are

running so we don't have her running uh we have her make sure that she has her own space and equipment set up so equipment set up is important so she's not like having to run back and forth getting weights where there's like a ton of other athletes like we get make sure everything's set up so equipment set up is important so she's not like having to run back and forth getting weights where there's like a ton of other athletes like we get make sure everything's set up for her so she knows where everything is and can move through the workout efficiently nothing really changes though thing about her movement though is she's so someone who's blind is going to struggle with global stability like like a traumatic brain injury individual in a different way. Like vision is what we use to balance, like it's vision, vestibular system, and then our somatosensory,

which is our feet. Right. So like, she doesn't have the gift of vision, what we do, like if we were to close our eyes and balance on one leg, it would be hard. Like it's challenging. She is actually pretty good at balancing because she doesn't have her vision she's had to rely on her vestibular system and feet so that's a gift that's one of the beauties of her we just have to make sure that again equipment set up and that she's not running and there's a clear space for her when she does do like farmer she moves incredibly well yeah um balance she's aware too last time i trained with sina she walked in and she oh yes this was actually she like passed by him and came back to the workout she's

like who is that giant over there yeah she felt his presence actually but had no idea what why this like big block of human was hanging out i actually so the first time john cena came in and the adaptive athlete song they were like oh my gosh so she was just like in the gym. I actually, so the first time John Cena came in and the Adaptive Athlete saw him, they were like, oh my gosh. So she was just like in her own world. Like she always is. Just doing her thing. She's such a badass.

She goes down to put her weights away and she's like, what's all the commotion? There's like a big guy. Like she can like make out kind of this fuzzy big guy. And one of the guys whispered, that's John Cena. And she looked him up and she's like, oh my God god he's just a human and he's a really good guy um we're gonna take a little break but the the adaptive community that we're talking about really is kind of like the the one percent of people and there's a massive group of people that you're helping as well that i think is still kind of to me in that adaptive place of like

dealing with obesity, dealing with sitting in a cage all day in their office and dealing with extreme levels of stress. And you're actually working with them as well. So we're going to take a break and come back and talk about that. Sweet. Shrug family want to thank our sponsors over at Organifi. I just got off the road for five straight days, including a red eye from San Diego to Miami, and then the East Coast red eye at 5.44 a.m. from Miami to San Diego. Let's just say my lifestyle over the last five days while being at the Wadapalooza Fitness Festival, although centered around fitness, is not at the highest level. The food isn't the best. The water sometimes turns into fit aid. The exercise sometimes just turns into standing

and walking. Things aren't always just dialed in on the road. That's why I have Organifi Green in the go packets. I love them because I know that I'm still getting my vitamins and minerals, the micronutrients that my body needs to stay functioning, healthy, even when things are not optimal. So get over to Organifi.com forward slash shrug. Use the coupon code shrug. You're going to save 20% on all the products. I highly recommend you getting the green drink and the gold drink. And if you can find the gold drink, even with the pumpkin spice, it's like fall in your mouth.

You're going to love it. Organifi.com forward slash shrug. Use the coupon code shrugged to save 20%. Now back to the show. Dude, we're back. Do it. Welcome back to Water, Bell, Shrugged. I'm Anders Varner hanging out with Doug Larson.

CrossFit 1904. Dr. T in the house. Movement RX. Integrated health. Boom. We're going to high five. That was the fastest coming back from break I think I've ever done. Oh, all the high fives.

Here we go. High five to Ray. He's not even in the room. Ray, thanks for letting us be here. Great gym. Great. Yeah. It the high fives. Here we go. High five to Ray. He's not even in the room. Ray, thanks for letting us be here. Great gym. Great. Yeah. It's killer.

This is an awesome gym. Yeah, we left talking about this adaptive community, but we were high-fiving you. Oh, you got the podcast high-five when you're out of the room, Ray. Yeah, dude. But that's a small piece of the adaptive world world almost to me, because when I see and when we used to go into these companies, none of these people may have had the wheelchair amputee experience, but they have problems. And you guys are doing a ton of work in corporate America. I can tell because you look so corporate right now. Well, okay.

You think we weren't going to bring that up? You look so corporate. You've got this sweet shirt on. You're flat. Thank God you took them off. It was making me uncomfortable. I will never not wear stretchy pants, okay? So I don't care if I wear a blouse.

I'm always going to wear stretchy pants. No one's taking that away from me. Isn't that sweet, 2018? You can just wear, like like yoga pants to work. Yeah Real suits all the time. So, you know people so the people in corporate America There I wouldn't even call them there So number one I said like society sees these people in wheelchairs and amputees is disabled But they're actually adaptive the people who are sedentary and can't get out of their chair or won't take the time for their own health are disabled.

They are the disabled people. Yeah. And so I, I just, cause it's there. It's, it starts with their thinking. I don't have time. I don't have time. My job's too stressful. I have a family.

Well, so does everyone else in America, but you're not making the time um you're not everyone has the time they're just not they're they're making a conscious choice not to to take action and nor have they found well people are looking for motivation right have you guys read that book the subtle art of not giving a fuck but i'd say yeah get after extended pause there sorry that book is dope by the way it's very good we were literally in the break just cussing

talking about our kids every third word that came out was fuck you're like fucking fucking sleeping and fucking crying and then I just the subtle art of

giving up who cares I think if you know me you'll that's that's pretty normal for me I feel like that dude really nailed it by the

way with that book he did he had a population that just needed to hear exactly what he had to say and he said it just the right That's pretty normal for me. I feel like that dude really nailed it, by the way, with that book. He did. He hit a population that just needed to hear exactly what he had to say, and he said it just the right way. That's a once-a-year listen if you haven't read it yet. It's awesome. But he talks about people wait for motivation to take action,

and you take action, you're supposed to take action to find the motivation. Don't wait to find it because you're not going to find it most likely unless you know unfortunately people wait for big life things to happen like disease like if you if you don't make time for fitness and health now you're going to make time for disease later people don't make time until they have cancer until they have you know severe hypertension or type 2 diabetes. And that's a really common story. Like the biggest cause of amputees, people to become amputated in our country, people to become – have amputations is from diabetes, type 2 diabetes. Like that's crazy. Blindness too.

You're talking about blind people. Same deal. Diabetes makes you blind. Yeah. I feel like diabetes is so common. Even though lower limb amputation and blindness are like two of the major things that happen to a diabetic. It's so common that someone's like, I got diabetes, and people are like, oh, bummer. It's not a big deal.

If you came and said, I got my foot amputated, people would be like, what? What the fuck happened? You say you got diabetes, and they're like, oh, yeah, I know eight people that have diabetes. How many bad decisions do you have to make to get there? Years and years. Tons of them. And for some people. Stacked on top of each other.

Yeah. But that's the disabled population, right? Like the people who are. So I fortunately get to work with a lot of military members and people who have lost their limbs because of doing things. Like serving in our country um or they've been in traumatic accidents very i don't work with actually anyone who has diabetes but it's out there it's like one of the biggest diseases in our country there's no way the people in corporate america don't have it that are going to the group classes and stuff type two type two or pre-diabetic

there's that whole pre-diabetic stage, pre-hypertensive. Anyway, they're the disabled and they are waiting for motivation to take action. And it's like, no, don't wait. And we are actually the motivation for them. That's what the shift is. Like we are coming in and creating that motivation. But the whole challenge is how do you make this? We don't want to be the flavor of the month is how do you make this we don't want to be the

flavor of the month how do you make this consistent i feel like a lot of people say they're waiting for motivation but really they're just scared of being embarrassed sure and scared of like just this whole unknown world and so like i feel like they kind of are motivated but at the same time the the fear of the unknown is stronger than whatever motivation they have to change well they're but their neural patterns also have created that fear and like that pattern of i'm just gonna give up like that person's annoying i don't want to do that that's uncomfortable they get used to being so the physical environment around us if you think about corporate america or just like you go into a waiting room cushy chairs what do running stores sell cushy shoes everything's

like more comfortable make yourself more comfortable so people are used to that and then to they all want to everyone wants to be fit you don't you probably don't ask someone on the street do you not want to be fit no people will probably say yeah i want to be fit right um but they just don't have like they haven't gotten past just the take action. Like they, they let these patterns of thinking like stop them from taking action when really all it takes is like cutting out the white noise in the brain and just finding your tribe,

people around you in your office or at a facility that you makes you happy and going in there and doing it. So we're trying to create that space in a company the last time we walked through a corporate office together there was a lady eating hot cheetos with hot sauce on them and i could not believe that she was doing that at like 8 30 in the morning that was like what is going on in your stomach right now? How is your microbiome going to handle hot Cheetos with hot sauce poured all over them? How do you overcome an environment like that where it is literally impossible to turn? Like everyone has the snack machine and the snack machine is delicious. If you don't have this really deep purpose to your life, it's really hard to overcome the snack machine.

Or just whatever is there in the grab bag of get your hit of sugar just for the afternoon. Yes. So, yeah, there's different levels of – so it depends on the company that you're working with too like in their leadership this is what i found so you know like a company itself is its own tribe but they don't there's a lot of like they come to us actually for like that morale boost because the company is like struggling they found that people like there's more loss of work days people just are unfit unhealthy they're complaining of low back pain, you name it. They're, you know, their workers comp claims are high. And, um, but it comes from the leadership too. Like, are the leaders willing, are they healthy people? Do they take ownership of their health? And that kind of feeds and bleeds into the rest of the company. So a lot of times when

we get into a company, it's, we're, we're starting with the leadership to train them and educate them on this embodiment of mental health because mental health is a big issue. Like we have to address mental health if we're going to bring in a fitness program, rehab program. And and then that filters down to the employees. Sometimes we'll go into a company where the leadership is really bought in, but they don't participate in the program. So nobody sees them participating in it. So that doesn't help either. The boss is the first one that doesn't want to be embarrassed.

Right. When they show up and it doesn't look pretty. That's a big thing to overcome. But every company is a little bit different. So a company like Blue Apron, they have good employees. Their employees, they have more of a healthy culture, right? They're sending out really cool things for people to learn how to cook. You think, like, a company, like a call center, people aren't as, you know, not as healthy.

It's terrifying. I mean, I didn't know. We live in a gym. We live in a place where our bubble is very, very, you don't even have to travel that far away to leave your bubble and it gets really really scary like i truthfully didn't know after owning a gym only hanging out in gyms like the whole life is in a gym even the unhealthy people are relatively healthy because they're taking action in their life even if they're not following everything i tell them when it comes to coaching it's like like, they're trying. They know what a leaf of spinach looks like.

It's always interesting when you find the gym member that at the gym, they're kind of like the middle of the road, not so athletic person. But then you find out that at the office, they're like Mr. Fit. They're the person that everyone's like, oh, sure. That dude works out all the time. He's so healthy all the time. But you didn't know that everyone's like, oh, sure. Like that works out all the time. So healthy all the time. But you didn't know that. Yeah. At first when you first met them, you thought they were like the unhealthy person. Yeah.

Well, that's so that's the culture. So that's a big thing in changing companies. It's got to start with their way their culture is. It's got to start from the top. So, you know, the lady eating Cheetos on her phone, that's coming from the leadership allowing that behavior. You know, a leader not taking ownership for their company's health is not really a good leader in my eyes. So, like, we're trying to challenge the status quo of, like, hey, take ownership of your health first. Stop being a douche, you know, and just working, working, working, and just worrying about the bottom line.

And because in 10 years you retire CEOs last what? 10, 15 years. They work 60 hours a week realistically. And if they don't take ownership of their health, they're probably not going to last very long after retirement. That's just, that's actually, I think the Navy does research on how many people die after retirement. Like it's a pretty high percentage of people.

And I can't quote that at the moment, but that's brought and brought up, but it's just something to think about, right? Like what is this chronic stress due to you over time where you're just sitting at a desk worrying about numbers, um, putting the blinders on.

So we got to get to the leadership first, get them building that like intrinsic need to be healthy. And you do that through just giving them simple tools that they can are palatable like right now versus like oh my gosh you have to do xyz every day for 30 minutes like give them something simple that just starts them like getting their body moving using simple tools like a lacrosse ball i thought that was something that was super intense because we'd go into these places and i was writing like the most basic strength program that i could possibly write to teach movement patterns and you're writing like the most basic

mobility and down regulation and then you get in and be like well we can't stand on one leg like i don't know if that's safe you're like wait a second like we don't need a chair for everything yeah just walking is on one leg most of the time. So let's communicate about, like, what is the bare minimum of getting into just some sort of fitness plan. It's crazy. It is. But, you know, like I've really found it. I didn't know if I would enjoy that environment based on the, you know, teaching CrossFit courses and being in a CrossFit environment. But I really do enjoy the people that are on the

programs and that come out of it. And the leaders I get to talk with, like talking to CEOs about their mental health and like struggles I've had and like what I think could help them and having them buy in and then have, seeing these people have these transformations. Even if it's just their, their company's only doing it for eight weeks it's pretty cool to see what they've done and not everyone you know sticks to the program i think we have like a for the eight week like low back fix there's 75 percent of people have stuck to it because of the accountability right it's accountability so the 20 days is you know we have 20 days of the desk program which is a higher people stick to it a little bit easier because it's like 15 minutes a day max of what we're asking them

to do. It's a movement at their desk. Yeah. So it's called a 20 days at the desk. It's a lower barrier of entry for like a call center where they don't get up for eight hours. So we're just teaching them like alternate nostril breathing and glute smashing and squatting with a band and

super super simple i think it's the acting in the videos it's totally so anders is the desk jockey and i oh my god oh they're great they're actually really fun to watch and so people people actually have asked me like is anders quiet is he a quiet person and i was like he's the loudest human you've ever no no no look up i can actually hear him right now yeah no he's not he's not quiet i've gotten that a couple times anders is really quiet no only one person could talk in these videos that was me um anyway so it is really cool to see their outcome. And so now we're just figuring out better ways to create more people, get more people on the programs because of the results we've had. And, um, but that's got to start from the leadership.

So going in and doing these motivational, like morale boosting speeches is kind of a lead magnet. And I really enjoy the motivation part, but I really want it to last. So it's like, I don't want to just go in and do a speaking endeavor and then leave. Like I want you guys to do something about this and take action. So that's,

that's what's been fun. When you are around these people, I think, and something that I would struggle with sometimes when we talk to them, it's like a lot of these people are unhealthy and they're unhappy. And how do you handle all that? Because you're like, it weighs on you. Like people come to you and I've been one of them that's been in a tough place that struggles.

And you are like this beacon of light for many, many people that are like going through things, like whether they found you through the book or whatever it is. Well, you stand above people. It's a sequoia tree. She looks like she can help. Help. But how do you, like I feel like other people's trauma on you, you manage that very well. Where for parts of it, I would just look at people sometimes like for like clients that were like dealing with like structural and i just be like we could overcome just be happier

how go i don't have the tools just enjoy life more well okay so i think this is that was childish wasn't it i can't help it it's that's a lot of them though and like they they put a lot of their trauma and a lot of their unhappiness on you and you're like that's not on me i didn't do it like yeah you have to do the work well it is so there is a it can wear like i'm introverted um i'm also sensitive person so it's like you can't take that's why one-on-one therapy is – I've learned that that energy, that's too much for me. Like that doesn't work with where I see where I'm going. I've got a little one.

I've got a husband. I've got a business. I talk to people too. Like I can't be giving, giving, giving all the time. So – but I've learned – so the letting go of the one-on-one has been a big reason is because of my energy. And just wanting to reach more people and have a little bit more of a boundary to it. And that's not selfish. That's just like, well, yes, it is partially selfish because I will give better if I preserve my own energy.

But when I meet people and they come up to me on these programs who've got like the down and outs, you know, and they're, they're not doing well, it's okay. Their stuff is their stuff. That's what I have to tell myself. Their stuff is their stuff. My stuff is mine. I know where I, it's kind of like meet someone where they're at. That's what I learned from my father. I know how you feel in a way, like I've been unhappy. I've struggled in my life. You know, like I've had my own series of challenges and this is how I got through it. The things that I'm teaching you to do now, you have to apply it to your life. And as simple as that, it's not a long conversation. It's like, I know how you feel. So you make them feel right. That they're not, you're not just this, like, you know, someone who is divine. It's like,

no, you struggle too. And I think people open up better when you kind of share a little piece of your story. So that's why I like, I never want to always look in the past and be my story defines me, but bringing little pieces of it and be like, listen, I really hit rock bottom at this point in my life. And this is what helped me. I think it could help you then they're like oh she struggled i can be more open about it and i can do that too versus like oh she's never had a bad day in her life she's always happy she always has a smile on her face i've seen you on instagram you're always happy i am i don't know if i'm always happy well that's what people see i know they think that it's so so glamorous all the time so if

if you yeah so putting a bad day up on Instagram it's like I don't even want to post on Instagram if I'm having a bad day

but people need to know that what you see on social media isn't real life it's not real life all the time you're right Doug Larson was at

gymnastics the other day and wrote a sweet post with fireballs on it dude that was real life that post see that lots of lies lies as a result of forgetting my laptop i was like what am i gonna do okay the the moment of happiness that you created in that moment probably didn't wasn't all day right like but like we post things that we want to inspire people we want to show our life

but it's glimpses of it like my doing the interview with or like in india it's like there was a lot of challenging times with a toddler in india yeah i bet like the amount of weird poop that came out of that boy because he wouldn't eat indian food and just milk products for a month you can imagine as a parent what that looked like yeah yeah so oh i can't yeah when i was in china so not So anyway, yeah. When I was in China, so not related, but kind of related. When I was in China,

I saw multiple times where a little kid had to go to the bathroom and a parent just picked him up and held him over a trash can. Like in, like in the subway. That was like a normal thing. It's just like, Oh, kids got to go to the bathroom over the trash can.

Oh God, that's gross. Wild. That's crazy. Yeah. So I'm going to try that. Oh, yeah. I saw it in China.

I figured it was cool. And social media isn't real life. It's showing glimpses of it. You were talking about company culture. I was at a tech company in Atlanta, and you know when you're at the line in the grocery store, and you have a wall of candy on each side of you as you're standing in line they had that just in all the rooms there was like this the wall of candy there's there's there's skittles and snickers and chino rollos no no at this tech company in atlanta and then there's like a you know there's a full a full

thing of monster energy drinks and red bulls and whatever else like that was the only food available in the room there's no There's nothing else there. Like, there was a kitchen. They could go make some food if they wanted to. But, like, there was all that food, all that candy junk food just conveniently placed where any time someone wanted to just get up from their computer and grab an energy drink or grab a Snickers or whatever it was, like, your environment influences you a lot. I feel like if I was working there, I'd be like, I'm not going to have any of that. And then I'd be like, I don't know.

What's one pack of Starburst going to hurt? Then all of a sudden it's every day. Then all of a sudden it's morning and evening. All of a sudden I'm just eating candy all day. When I was doing the cubicle cage job, I, even lifting however many times a week and being very dedicated to nutrition, found myself having a Mountain Dew

every day. Once you have one Mountain Dew, holy shit, try not to have another one. Try not to have another Mountain Dew, whatever's in that green, yellow concoction. Scary. So much sugar. It is the culture. I mean, it starts with the leadership. So what does it look like now after you guys have been in these companies for a year

and you've been working with people, teach them a little bit about movement, a little bit about breathing. What are you seeing as not an end result, but a year in the works? And where are these companies at now? How have you shifted the culture? So people are in their office space are talking more about their movement

and little tribes are forming. So after the eight weeks is done, a lot of them form their own little workout groups. That's what we found. And now the companies want the next program so the next level of it that's the cool thing is like the group of 50 that start out will end with maybe 35 40 but those 35 40 want to continue on to the next level um and in the company culture though there's such a bureaucracy like there's a waiting process that has to be made so it's like kind of struggle it's a struggle in a sense with we work with

companies that are typically over 500 but they they have to wait for funding right and they have to like they want to be fair to all of their locations like some of the locations are not just here in San Diego so it's like well this location needs to start before this location because they don't those people will be jealous so like there is plans to continue but there's a waiting period usually between each kind of cohort and what i found so this next year this year was kind of like a okay this is happening we're doing corporate work we have more and it started with the Navy, right? The Navy is a big corporation, definitely more active than your typical corporation.

Still just as broken, if not more though. Still just as broken. Tons of stress. They actually do research on the amount of people that die after retirement. Yeah.

So, they, but it's been cool to connect, to work with them, both from the SEAL side to the maintenance, like corporate navy to like

badass navy both badasses in their own way and what they do but um and then uh so that was a start but now like looking into 2019 what I'm finding because I'm spending more time with these executives just like learning about them learning the the way they think, what they struggle with. It's all mental health stuff. And that's kind of my jam in a sense. Like, yeah, I'm a mental health person. Did you just call yourself crazy? I'm crazy. I have the mental health thing.

Talking about mental health is cool. Like it's good and it doesn't have to have that stigma. Right? Like mental health, like physical health. Like I want to be physically fit. I want to be mentally fit. Like that's what I want the conversation to be like. Like it to be like a good thing, like an exciting thing.

And to use fitness as a way to improve mental health. So this next year I'm looking to do more, um, uh, more owl, like motivational, uh, speaking endeavors with the leadership and then, um, implementing programs into companies. And I found like, that's a good way to help start change the culture. That's what I'm going to be testing this year. And what I found that they're interested in, like they're going to buy into people can buy into motivation. They want that. So that's why like fine tuning the message globally is really important.

Like I could know all the little things about healing a knee or a hip or the neck, but like, how do I relay that to a company and making sure they buy into this like idea of working on your tissues and make it palatable where I'm not like, oh, you're just a nerd. You're just throwing data at us. Why do I need to do that? So I'm starting there. For someone that has an office desk job and they have to sit there for eight hours a day,

what kind of little tips do you have for them to kind of get through the day and minimize the damage? Well, what I would recommend is do that like kind of pomodoro thing where you every 25 minutes um you get up and move simple like put an alarm on your cell phone or if you aren't allowed to have a cell phone you don't want your cell phone around just bring in a freaking alarm clock and set it every 25 minutes um get used to doing that and that'll uh get up and take a water break or take a coffee break not a snicker break um the snickers is so good though so just like getting used to changing positions every 25 minutes and then um taking like a physical tool so like

jill miller i mean she talks a lot about that parasympathetic state, right? When you work in on the tissues and you tap into like the Ruffini fibers, like you don't need to explain that to desk jockey. You just need to give him a ball and say, put on your glutes. Tell me what you just do it for a couple of minutes. Like roll out your glutes in your chair, roll out your foot. Tell me how that feels. And they're like, Oh, it feels so good. Like that's their favorite. Okay. So then they start to feel better because that tactile tool, like getting up and moving

seems like, like, okay, duh, that's a good tip. But using this tool, a lacrosse ball, a golf ball, a tennis ball, yoga, tune a ball to work out some of the tissues, glutes, low, and feet. And do that, you know, every hour as well, like just, or while you're working, work on it. So let's like start to get used to, I don't have to set an hour aside every day to do these drills. I can just make it part of my day. Like mobility for me isn't like, oh, I got to do it pre-training and post-training it's a throughout the day like when I wake up and my son's playing on his mat you know and like throwing balls at me I'm rolling out my mid-back or I'm doing some thoracic rotation and then I don't sit at a desk

but I know that if I do have to sit there for a long time Like I get up and I move or I have a lacrosse ball by my side and I'm working out my foot or my glutes. So just honestly, it's simple. Like get in the habit. A habit takes 66 days to become automatic. So if you can start, that's why 20 days at the desk is helpful because it gets you like buying into these little things that like five or 10 minutes a day that you add, it makes you build a habit into your day of like movement and mobility. So that's the start. All these CEOs, you're on the speaking tour these days. Look at you.

You're on tour. I've seen you. I'm on tour, yes. Do you have a tour bus? Do you have a tour bus? You need one. I don't have a tour bus. I have a Volvo. I have a tour bus? You need one. I don't have a tour bus.

I have a Volvo. I have a Volvo. It's not, no, I'm not on a speaking tour. I just started working with a company called Blue Giraffe, which represents golfers, like pro golfers. Dope name. It is a dope name. It is a dope name. And I met them through a fellow Navy, fellow Navy SEAL.

I'm not a Navy SEAL. Through a friend who's a Navy SEAL. You can claim that now. I Navy SEAL. I'm not a Navy SEAL. Through a friend who's a Navy SEAL. You can claim that now. I was like, God, you're a Navy SEAL too? I didn't even know. I've known you so long. I had no idea. Yeah, so anyway, this guy, though, he represents golfers,

but then this other Navy SEAL and myself. And so I'm looking to see where that goes, right? It's like he works with, I mean, golfers, but then this other Navy SEAL and myself. And so I'm looking to see where that goes, right? It's like he works with, I mean, golfers, you can imagine their sponsors are pretty high-end companies. And getting in, and typically it takes like an agent of some sort to like help you get a foot in the door, right? It helps have, I mean, there's a lot of things that help. In the corporate world, like nice flashy letters behind your name an agent like those things help but pushing that aside like all I want to do is creative help people build a better culture so I have to work with an agent awesome and the nice thing is this guy like only works with one other really badass individual as

a speaker so the level of like we kind of have the same vision of how we want to impact companies. And he's also works in government. He's a city councilman in Georgia. And so like governments really need this stuff as well. And they have the funds for it. So like, but they need it to be something that's sustainable, like the flavor of the month. So yeah, it'll um fun in 2019 to just see where that goes but a lot of it like anything else it's like having a publisher i gotta i can't just you know you get published and let the publisher do everything like you gotta work like you gotta put yourself out there and you gotta make connections they'll help work when

they see you working they'll work for you better so just another avenue when you look at all the things you're doing you've got the adaptive course you've got online rehab programs you've got this speaking gig you're working with corporate clients is there like a the the core principles that you've put together to actually being able to help all these people and like a place that you come back to no matter who you're speaking with? Yeah. So that's a good question. Like I, I, it's the owner. Nailed it. Nailed it. Thank you. I need it. Words of affirmation. The big thing is, so the ownership of health, mental and physical, like don't wait for someone else to tell you what to do. Just start taking action. And it's as simple, that's as simple as it gets. Like, and it stems from, I think my warrior

experience. Like I, for the first time I like had to take ownership of my health, ask for help and, um, like figure out what I wanted to do with my life and no one held my fucking hand. Like, and it was a hard process. And you know, when you start bringing up mental health, like people kind of like turn their back. Um, cause you,

you were in the military and you reached out for help. Basically people just told you to fucking suck it up and go away. Yeah. And it's, but they didn't understand. And like, I am the people I've got to work with. I am friends with them now.

Like we've like many of the officers that spread these rumors about me that I got knocked up because I left Iraq. Yeah. They reached out and said sorry. It was interesting. It's an interesting culture. That's the ultimate mic drop when I write about you in my book five years later. When people don't know, it's like they make up stories. And you can be, I was, you know, on paper this perfect Marine,

and then all of a sudden I ask for help for an eating disorder, and I'm, you know, I'm a crazy lady. And that's just the, but that's that culture. That's got to shift. It's like, no, I'm still the same person I was. I struggle, though. Like anybody who wants to be the best, there's going to shift. It's like, no, I'm still the same person I was. I struggle though. Like anybody who wants to be the best, there's going to be some, they may struggle because of that need to be perfect and the want to be the best. And maybe they don't know how to cope well

and they turn to substance abuse or something else or anyway, uh, that, you know, those, those people we've, I've embraced, I'm very proud to be a Marine and I'm very proud for my service. But that kind of instigated this whole, no one's going to hold your fucking hand to be healthy, so you do it. And so then with MovementRx, we want to give people tools to help themselves like whether it's one-on-one care um or it's the in-person you know the on the digital programs is telling like do it just do it and be consistent and you will help yourself it's it incorporates a lot of breath work we don't talk a lot about mental health on the programs but like we're making them slow down and doing things that you know they wouldn't probably normally do um whether you're in the corporate world and not doing anything to like the SEALs who are doing

way too much, we're challenging them to slow down and think about their movement. And so, and then the adaptive world, like that's a fulfilling piece of work that I do that I've helped coaches who helped me with that and, you know, getting them in the gym and having them take ownership of their health. They're already good at that though. Like I feel like they found me and they're like living it and they're teaching me about it. And the podcast that was inspired by seeing you all kind of just like grow this platform and spread such awesome messages is why New Normal is around too. Like, because it's another way to spread this global message of ownership of health through the adaptive community through people's stories um and it

just builds like that another way to to help people so all of it integrates that that name new normal that is that kind of referencing back to earlier in our conversation, you're talking about adaptive athletes. You know, they have a huge change in their life going from a fully functional elite warrior getting their legs blown off, and now they have to adapt to this new normal. Their new normal is, I don't have legs anymore. Yes. But it isn't just about extreme circumstances like that. No.

You are constantly, everyone is constantly having a new normal. I'm not the same person I was yesterday. Some days there's bigger changes than others uh but every day you're a little bit different and you know whether it's you just had a kid or you get your legs blown off or you broke your arm or you graduated college right tomorrow is a totally new day and you're not the same person and you're not in the same circumstance same situation that you were the day before and you have to learn to grow and adapt and accept your new situation and move forward because if you don't you're just going to suffer you're going to suffer and you're going to hate your life like it happens more often than we know like it takes people these like extreme circumstances to change their life and like i think with the adaptive athletes like there

was a level of resilience they had before um so it helped them embrace this. Like one of the athletes was in Hurricane Katrina. So he didn't have time to like be depressed. He had to get back after and help people. That really helped him. For us, like, you know, average Joes out there, like you change jobs. You change, you get divorced, right? You lose someone or you get this huge promotion that changes might change your normal it's going to change your normal so how are you accepting this new space um who are you

surrounding yourself by how are you thinking uh what kind of movement are you doing like are you just kind of like i've given up i can't you know i've lost my legs or i got plantar fasciitis i can't do anything or are you like no what I do? It's like a simple shift. And I mean, I can, I feel like you kind of just cruise right by that. That was a really important sentence that you just said, like the, what can I do sentence? If you can just focus on what you can do and just forget about all this stuff you can't do, because there's always gonna be something you can't do, but there's many, many things that you still can do. If you can just focus on the positive and only focus on what you can do then it just makes everything so much easier right and yeah so thank you i uh as far

as suffering goes yeah yeah of course like your mind will automatically evolutionarily it'll go to the negative anyway like it's we're driven to be our minds are driven to be negative um whether that was in our like uh what you would call it hunter-gatherer days you know kerosene sticks yes thank you attention revolution i got you yeah i think it's that book mom brain i haven't seen it uh attention revolution yes that's the one that talks about the carrots and sticks and it well it talks about that buddha's brain i don't know we have attention Do any books. Attention Revolution. Yeah.

Okay. So, but the, your mind will, you know, grow weeds too. Like if you don't train it, you got to train it. You said weed. We all lost our minds. Anders is like, my mind wants to grow weed. Right. I can totally grow weed right now.

That's a Tony Robbins concept. I like it. I kind of took it on because I'm like, yeah, if you think about it, like if you don't train your mind, you're going to, and you always think negative, like you have to repattern it. So after a major, like I lost, you know, you guys probably have lost people in your lives that you care about. Lost my father four years ago. It wasn't like a planned thing.

And he was a big part of my life. I'm still learning how to embrace this new normal without him especially the kid it's like I had a wonderful father here is what he taught me versus I don't have a father my life like I don't know what to do like he I've learned to fill that void slowly by saying hey this is what he taught me I'm going to apply that to my son I'm'm gonna talk about him you know i'm going to celebrate him i'm gonna watch videos you know um versus being like woe is me i'm you know mid-30s i don't have you know it's just a lot of that stuff yeah a lot of that stuff comes from focusing on what you don't have or what you can't do instead of what you can and what you do have currently yeah i think it's

jordan peterson's like just be better than you were yesterday versus focusing on being the greatest person all in one day that you see on whatever tv or wherever it's at yeah it's uh but it's a simple mindset shift and like it literally takes i think it takes more courage to stop yourself from thinking negative than it is honestly stepping foot in a gym like you sit here and you can let all these negative patterns take over like my life sucks because i have blah blah blah or i find myself going down these crazy paths of thinking that we're old that still come up and if you're literally aware like i sit there and think like i'm like witnessing my thoughts it sounds weird but like that's what you do when you learn when in meditation uh and i'm like wow okay no like this is the way i'm gonna think when that thought comes up no this is the way this is who

i'm gonna reach out to when that thought comes up like there's literally like retraining those patterns if i just let them take over then my whole demeanor shifts my husband you know sees it and it's like okay i've literally like more it's a 24-7 job like movement yes you want to move all day long but your mind like if you don't train it we'll just go out of control and that's why i think mental health is such a big problem is because people let experiences just like take them down. And they don't know that they have control to change. And that was scary for me. Like I felt like with an eating disorder.

Okay. I don't know what to do. Like this thing is like a demon. I don't, I don't know if I can get it over. Cause that, that, that it just takes over my mind. That's all I can think about. And then all of a sudden I learn, no, you have control. And here are the steps to gain control back.

And I think that was really powerful to start to retrain my mind. But it wasn't a quick fix. It wasn't a pill. It was like a longer process. One thing that me and my wife do right now is we very actively and consciously frame everything in the positive whenever possible we don't do it 100 of the time but like we catch each other constantly like from everything from little things like hey don't forget your lunch no no you don't say don't forget your lunch you say remember your lunch

right you frame it in the positive um and and or if you have something something positive to say but you like want to frame it with the context of the, and, or if you have something, something positive to say, but you like want to frame it with the context of the negative, like, hey, you know, thanks for doing the dishes. Normally you just leave them all on the counter. No, no, no. You just say, thanks for doing the dishes. End of sentence. The negative piece does not exist. You don't say that part. Right. And just those little changes have made our house a much happier place. Yeah, that's a really good point. And if you're aware of that, and it probably made you guys aware of how much negative connotations we're in. Oh, yeah. I think my husband and I could probably do good to do that, too.

Like, I'll take that on. Doug's changing lives. I'm doing that. Thank you. Do it. I'll catch you all weekend. Yeah. But that's a great that's helped me now I will like I'll do that with pear um is uh um even right there I shouldn't say that you're gonna hate me I should have said you're gonna

do it all weekend end of sentence done catching myself yes there you go uh when I catch myself thinking negative, uh, I start to, I think this is sometimes with women, like they just want to talk about it and like share it with their friends. I never understand that. I never understand. So,

so, but what I found is like, okay, if you're going to talk about, if you talk about that negative thing, it only starts to take more ownership of your mind and becomes more of a thickened pattern. Um,

neuropathways. Actually on that note, like sometimes you do need to talk about it just to get it off your chest. But our agreement on that one is you go fucking talk to somebody else. Go talk to girlfriends, go talk, go, go write a journal,

a blog entry or whatever you want to do, but you can get it out. Don't talk to me. Don't talk to you. So I think that's also. You're talk to me, you're talking to positive. Talking to, no, but that is, so my husband and I have the same thing actually. So I have a couple girlfriends I will talk to, however I find like, if it's a pattern that I keep thinking about that I need to bring up, like if I bring it up, it's only going to be stronger so just give it time to pass there is this concept called pausing like okay it comes up i'm all

flustered man i'm really pissed off just let it pass yeah i actually that's the part where i'm like why do you pay attention to that stuff i don't get it like why are you listening to all that mess i think i mean men and women do it it. I think it's definitely more of a woman's trait. But I've learned, like, wow, if I keep talking about that, that's going to get me fired up. You're practicing. So pause. All right, move on.

Go move. Go do something else. Play with your kid. Dr. T. Yes. Where can people find you? All of the places. How can they get a hold of you um well okay i'm not gonna give out my cell phone number we got 23 minutes left in the show for

you to name all the places you can be found in all the programs no i'm just joking where can people find you so you can go to movement rx movement-r.com. I also have my personal website, though, that has the Minding Normal podcast on it, which is DrTeresaLarson.com. What does season one look like of Minding Normal podcast? So the focus is on – Every Wednesday. Every other Wednesday? No, every Wednesday. Every Wednesday.

You can't take Wednesday. That's our day. Tales from Adaptive Titans. She's creeping. She's creeping. No. I probably told her to do it I'm only Wednesday's the best

you told me to do it when when you want to do something you go out and see people who are doing it and you ask them how they do it

hello you copy and then innovate yes copy then innovate I like that so Wednesdays are the day

and it's you can find it on drtricelarson.com. That's the My New Normal. But you can also find a little bit more about what I do and what I do with my team. This whole ownership of health thing. Yeah. But you guys have taught me a lot about podcasting and the power of it. So at this stage in my career like why not why not do it long form conversation yes i think you like to talk more than me but i do i don't

know talking about talking you like you yes i yes he definitely does um i will go take a nap for about 10 hours after this we got six more hours ahead of us. I know. You guys are ninjas like that. But I think the – We've got two more shows. It's 4 p.m. Yeah, we're ready to run. It takes – but the people you surround yourself by, like how do they push you? Like this is something that needed to happen to help me also be creative

and share with people the message I think that needs to be heard in America. America. America. Fuck yeah. changing the world doug larson yeah thank you anders doug i was like where's she going where's she going where's she going i don't know you can find me on instagram douglas e larson also have my own site douglaussonfitness.com go check it out got some nutrition and mobility products on there my favorite one it's called Movement Specific Mobility for Squats and Deadlifts.

If you buy the product, you also get Maximum Mobility, which is a mobility course that I did years ago at Faction. It's a live seminar you get for free. If you check out that product and you purchase it, appreciate that. StrugCollective.com. Got everything we have on it. Barbell Strugged on Wednesday and mostly on Saturdays. I've got Technic Wild on Sunday, and then Anders will tell you the rest.

So many things. At Anders Varner. You know what? We all started doing the Instagram thing. I've done one post. Well, I count you as in. My new post. Instagram's terrifying because when somebody takes Instagram seriously,

everybody knows that you started to take Instagram seriously. Then you've set an expectation. I know. Now all of a sudden you have to have good writing and all the things. But I started doing it. So you can go learn things there possibly. At least read decent writing. Motivation?

I don't really care if you follow me on Instagram. How about that? Go to 30daysofcoaching.com. Spelled out 30. T-H-I-R-T-Y. Daysofcoaching.com. That's fun. Email to 30 days of coaching.com spelled out 30 t-h-i-r-t-y days of coaching.com that's fun email to your inbox every morning olympic weightlifting nutrition and get into the shrug collective go to the vault shrug collective.com backslash vault forward slash vault and leave a review and all this stuff you get really tired all of a sudden yeah there's

so many things that we put out each week. I literally put into – it took me this week. I turned my camera on on my phone at myself and went through all of the stuff that we were putting out. And it literally took me 40 minutes to just walk through what eight real legitimate pieces of content content going out each week there's like three youtube videos there's six podcasts going out and i'm like how the hell do we produce all this and it's all legit like i listen and watch every single thing that goes out from start to finish thank god they have one and a half speed, but that's how my brain thinks now. Seven speed. Like this. But it's a lot.

That was me. I just melted trying to think of all the things. Five podcasts a week. Shrugged on Wednesday. Shrugged on Saturday. We've got little nuggets at home that are trying to keep us awake all hours of the night. At Shrugged Collective. ShruggedCollective.com.com do the thing we'll see you guys on

wednesday shrug family we did it thank you again to the wadapalooza fitness festival thank you fit aid laura lion aaron you guys are so rad kenny and jen love you guys thank you for being on the show with us so much this weekend we are on a tear we're going going to have Gabby Reese on Saturday from XPT slash life. She's just so killer. And this train is rolling on two shows a week. Make sure you get a screenshot of the show. Tag me at Anders Varner. Hit me with a hashtag.

Go long. We'll see you guys on Saturday.