Brandon Olin from Movility.co joins us to talk about ergonomics, posture, movement and mobility. What matters, what should we do and what tools can help.
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Check out the Show Notes at www.consummateathlete.com
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brandon olin

The Show is sponsored by: HEALTH IQ 

2017 HEALTH IQ MARCH APRIL
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Social/links

Promo code TCAP (for the consummate athlete podcast) will get them 10% off our entire product selection

SHOW NOTES:

quick start guide to eliminate back and neck pain when working at a desk
Yoga ball – Brandon uses  the kneeling chair not the ball so again no specific one to recommend, but there seem to be plenty of good options: https://www.amazon.com/s/ref=nb_sb_noss_2?url=search-alias%3Daps&field-keywords=yoga+ball
Bookss recommended:
Becoming a Supple Leopard: http://amzn.to/2xOajfF
The Paleo Solution: http://amzn.to/2kZdWhw
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Why Movement Matters – Katy Bowman

Today, we are very fortunate to have Katy Bowman on the podcast. Katy is a biomechanist, with emphasis on the BIO because rather than looking only at isolated joint angles, Katy has specialized in looking at how our movement, or lack thereof, influences all parts of our lives as well as our families, communities and the environment  Katy’s work suggests we can, and should, be careful allowing technology the chance to remove all labor from our days. She has written numerous articles, 5 books and recorded multiple podcasts on her concept, nutritious movement. Katy’s latest book Movement Matters is available on Amazon now and it is a fantastic read that nudges you to get moving and provides many examples of why your movement throughout the day matters whether you are an athlete, a parent or struggling to find health.


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Download on Itunes (subscribe & leave a review Please!) 

Download Android / Stream / Listen online

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Social / links 

 -> new book is out: Movement Matters!
 -> virtual classes on nutritious movement & transitioning to minimal shoes/floor-sitting/walking/general lifestyle changes as someone who’s mostly sedentary.
 -> book signing in Victoria This Thursday November 17th  https://nutritiousmovement.frontdeskhq.com/courses/96080
 -> Katy’s twitter  @NutritiousMvmnt  and instagram 
 ->Facebook is @NutritiousMovement
BOOKS
 ->Simple Strategies for foot pain – http://amzn.to/2fGbm8F
 ->Alignment Matters book – http://amzn.to/2fV6u4B
 ->Diastasis Recti – http://amzn.to/2eFUaPF
 
 

katy-bowman-field

Questions 

Your athletic ‘career’ – what have you done from a movement/sport perspective. How did you get to this point where walking and physical labor became your passion and your sport/play pursuit?
  • not an active person in childhood
  • runner at 18
  • by college, she was personal trainer, runner, 4-5hrs of training per day (mostly endurance)
  • 1st race at 22, 5k doing 7.5 min miles very casually
  • started triathlon with a borrowed bike (“thought it would be fun”)
  • athletic career = when engaging in exercise for solely physical accomplishment
  • still doing big things, i.e on her birthday, does something to do with the number, i.e a 40 mile walk for her 40th birthday
  • “I like treks that have a sense of accomplishment versus mileage alone”
Movement vs exercise
  • didn’t realize movement existed outside of exercise
  • started to define difference between exercise and movement
  • movement = anything you do with your body
  • exercise = specific motion for physical adaptation
  • ex: if you’re climbing a tree for exercise so you can improve core vs. climbing tree for apple picking, the purpose is different (movement is byproduct of getting something you need)
  • exercise: movement happening outside of everything else in your life
  • moving: any movement with physical benefit but other stuff being facilitated
We really liked how you tied our decreased daily movement to a decreased need to do any work to get food in the book. Is a cyclist riding for 5 hours for example isn’t getting a lot of the ‘nutrients’ that we need? Can you speak to why an athlete would want to consider adding walking in nature with loved ones into their day, even if they have a long bike ride, or ‘exercise’ more than guidelines ?
  • nutritious movement = movement and diet are similar. there are movement nutrients similar to needing a spectrum of foods to make cells operate properly. nutritional deficiency comes when missing certain nutrients. similarly, movement deficiencies can happen even with a good but not varied ‘diet’ of movement, and you’ll be depleted in certain areas. also, too much of the same movement/nutrient can be too much and be toxic to the system
  • movement malnutrition: nothing at all, or just doing the same thing over and over again (ie cycling and then just lying around / being sedentary)
  • there are parts we use all the time and parts we never use. ex: cyclists use legs in one particular way, but cyclist might see bone density loss in local parts of legs that aren’t being used. “Just because some whole body measures are getting better doesn’t mean every cell is getting that benefit.”
  • no matter who you are, you need to look at biomechanical inputs through the day
  • athletic people don’t differ on paper much from those 0 exercise people: 60 min of exercise or not isn’t that different. That’s only 4% of your day!
  • you have hours to move more, but you need to think of movements you aren’t doing for fun/athletics
  • look at time that isn’t exercise for where you can add movement

Links to to help you get walking

=> link to proper gait https://nutritiousmovement.com/gait-101/

-> Great post with videos on walking vs. bouncing (proper gate)
 -> Katy talking uphill and downhill walking including ‘vertical shin’ concept to reduce sheer on knee. https://www.youtube.com/watch?v=cDIeu_QL51U
 ->GAIT 101 with Katy Bowman https://nutritiousmovement.com/gait-101/

Stacking for the athlete training several hours

  •  stacking = working movement into non-workout time
  • we mostly choose sedentary form of tasks, i.e running errands in the car, sitting down in restaurant to hang out with people
  • making sedentary choices
  • stacking example: Katy & husband are into athletics, but hit athletic wall/time crunch when had kids. Had date night, but decided to change it to a movement-focused date hike instead. “Sedentarism and romantic connection don’t have to go hand in hand.”
  • Movement improves quality of time
  • Expand idea of how a task can be accomplished
  • “We all have to be productive, we have to work, but there’s nothing that says my laptop only works when my butt is in a chair.”
  • Movement doesn’t have to be intense or extreme. Can be exhausted, but don’t have to flop on the couch—can rest in dynamic way, i.e sitting on the floor
  • mobility doesn’t have to be just for physical benefit and need not be a solo, blocked out hour of your day. Sitting on floor to work is very similar to movements you would do in a mobility ‘session’
  • when you stop trying to ‘step out’ of your life to get more exercise, you become a better athlete
Many sports shoes, rock climbing and cycling for example, have very narrow toe-boxes. Can you suggest some ways to minimize the crunched toes, bunions and foot pain?
  • choose to continue to do the sport
  • when exercise is sole movement for the day, you’re adapting to what you do with greatest amount of force. if you’re sitting around after cycling, your foot doesn’t get used to walking on spread out, well-aligned feet
  • need to increase time on feet (walking) in wider shoes, and make sure no other shoes look like those shoes. don’t wear tight shoes the rest of the time. train your feet to offset that cumulative adaptation that your sport brings about
  • Rock climbing to high heels trains muscles to stay together all the time, can cause foot/knee/hip issues
  • where are you spending the bulk of your time (home, office, walking, etc.) and choose a shoe with wider toe box/go barefoot when possible
  • do corrective foot exercises (form and technique is important)
  • great sport form but poor other form means you’re adapting to other form since not exercising bulk of the day
  • add different surfaces to walk (move more of you!), move in a variety of ways, not just flat cement (work gradually)
A quote from one of your great articles – can you expand on why walking must come before running? “Don’t confuse the minimal-footwear and barefoot movement with a running trend. Every human needs to be able to walk correctly before they run and shoe characteristics as we know them are interfering with the health of the entire body.”
  • you can run whenever you can run
  • don’t need to consume a ton of running, but need to be moving
  • consider how your body feels, what’s working, what’s wrong, how you’re trying to continue running versus shifting physical structure (i.e ibuprofen, braces, etc.)
  • look for clear signs that current behaviors aren’t sustainable.
  • don’t need to increase workout, need to decrease sedentary behavior (don’t reduce working out, just add walking. If you want to wear fit/healthy label, you have to earn it)
Sleeping position – This is such a huge part of our lives. I feel like we still don’t consider our sleep ‘alignment’ / positions enough. What are some steps we can take to help make sure our 8 hours of rest is not setting us up for back pain or reinforcing our hunched over, athletic and keyboarding positions?
  • Read Move Your DNA (link below)
  • You’re adapted to sitting. Then, athletic event, usually linear with hips, spine, etc. (not a lot of rotation happening)
  • Sleep, we have created a situation with soft mattresses/pillows. But people should transition away from comfortable beds/mattresses.
  • If you’re coddled in soft mattress all night, you stay in 1 position similar to how you sit all day. Movement should even happen in sleep!
  • Can you lie flat on the floor before bed, and then repeat that in bed so you’re not automatically in that seated position
  • less cushion, the more your positions while you sleep vary more naturally
  • no one ultimate position, but should be able to sleep anywhere in wide range of positions
  • consider sleep like crosstraining – moving / posturing in different ways
  • NOTE: it took 18 months for Katy to transition away from a pillow so that she was not sleeping with head forward and this helped reduce or remove neck pain and headaches she fought for years. *tall pillows push head forward of midline alignment in same fashion as we do all day to look down at phones (or garmins on your bike!)
social / what’s next ?
  •   signing in Victoria This Thursday November 17th  https://nutritiousmovement.frontdeskhq.com/courses/96080
  • new book is out and a best seller! : Movement Matters! (If you could move more, it won’t just make your physiology better, it’ll make your life better.)
  • virtual classes on nutritious movement & transitioning to minimal shoes/floor-sitting/walking/general lifestyle changes as someone who’s mostly sedentary.
BOOKS
 ->Simple Strategies for foot pain – http://amzn.to/2fGbm8F
 ->Alignment Matters book – http://amzn.to/2fV6u4B
 ->Diastasis Recti – http://amzn.to/2eFUaPF

How to Play Ultimate Frisbee with Coach Scott Hastie

This week we explore the sport of Ultimate Frisbee. While you may not have had much exposure to this sport, especially at a professional or competitive level it is an intriguing sport that is very easy to get into as an adult with most towns/cities having co-ed leagues.

Scott Hastie, a past member of Boston and Toronto teams and current coach of the Toronto Professional team, joins us to tell us about the sport, why you should do it and the best ways to try it out.

scott-hastie_1

Really cool thing is the ‘spirit of the game’ concept Scott tells us about … if you aren’t into the rules / fouls in other sports this might be the sport to enhance your movement variety with!



Social / links 

  => Connect with Scott at Twitter =  shooter_to 
=> www.tuc.org toronto ultimate club to get started 
 
 

Questions 

 

BIO

Raced bikes for ~8 years till road/velodrome , in team pursuit and points races = 1996 

 – Trexlertown Pa. track https://thevelodrome.com/
  – cycling ended with collarbone injury 
  – Coached by Mazek Mazuur , played through engineering degree .
   = Master’s degree at around   
  

Tell us about your job. Where do you work and who do you work with?

=> Stopped racing and did a Masters Degree (has an engineering degree)

  => needed to do something in sport tried softball … friend said try Ultimate Frisbee (Hamilton / Mcmaster Uni) = Hamilton Ultimate Club
Currently Head-Coach of Toronto and a few other teams 
  •   Progress from thurs night co-ed team to 4 man / 3 women vs another group of 7 
  • then motivated players in club traveled to tournaments in Ottawa/Montreal etc.
  •  Age 26 – moved to Toronto to playing in Men’s only team. There are A/B/C teams , several seasons in B/C then made A team
  • Age 34 turn master and qualified for 2008 to represent Canada (something he pushed for in cycling) so was excited for this. Pushed training to new levels for this challenge (planned/Peaked)
  • After this Nationals exposure played on a Boston team – played for 2 full seasons (falls). This exposure outside of Toronto/Canada was formative in Understanding of game (coaching)
  • Goat – Toronto based team with ottawa/canadian players (Canada-East team)  http://www.goatultimate.com/
  • Eventually the sport changed — The coach was added to alleviate previous jobs for ‘captain player’ to make calls (2010-2011) , this has gone down through Junior ranks.
  • in 5-10 years will see change with all the junior coaching and development available today.
What is Ultimate Frisbee- basic description / rules of game. 
  -> Spirit of the Game = Implicit assumption that no one will cheat for advantage. Know and respect the rules. 
  -> The pro leagues are played without a referee. This can be tough for those from other sports but also attracts others who don’t like the deception in other team sports (soccer/basketball) 
 
Field Dimensions are 70 yards by 40 yards. The 25 yard end zones the team on defense throws, or ‘pulls’ the disc to the other (offensive) team. Most games are played with 7 players per side. 
    ** half a soccer field is often used .
  = Objective: 1 group of 7 throws from one end to the other team at opposite end of field. The one who receives must pass the disc player to player up the field (no running). Throw the disc to the end-zone like American football/rugby.
    = like soccer in that if disc hits ground or interception the game goes on.
   => Think basketball without dribbling and football with endzone .
How to get started. 
   -> Most major centers have a club with regular pickup and perhaps leagues 
   -> Toronto Rush does a lot of outreach programs with explanations on gaining confidence in throws.
 

Is there a skill/area someone can practice at home to make those first few sessions more productive? 

  -> Throwing Frisbee / Catching Frisbee – unlike football , everyone is ‘quarterback’ 

  -> Solo aim for a lacrosse net or target at home . 

 Frisbee Golf ?

this helps learn to really launch disc (throw far) and accuracy but misses challenge of throwing to moving target 

Is there an early/easy ‘win’ a beginner could get before or at their first practice / pick-up game ? 

   -> Cheap to get started 

   -> Was a time when a dry-fit shirt, longer shorts but now pretty loose. Wear comfortable clothes similar to basketball 

-> Shoes ? Football receiver or corner back cleats have a toe Cleat (soccer don’t for ball control but work to get going )

   -> 5 things to bring –> Cleats (change directions), Water-bottle, Disc, Light and Dark Jersey (not Grey)
   -> DISC -> mostly DiscCraft. The mold to make disc is general difference – Key is that it is 175 grams and only a few are authorized suppliers. MEC sells these and often get for joining league

*bigger and heavier than normal/dollar store frisbee so can throw further and fly more stable. Cost is $12-$20 . 

What common mistakes do you see in beginners? How is this different then someone who has done 10+ sessions (intermediate)  vs. 100+ Sessions (advanced) ? 
   -> Ability to throw to moving targets (in all directions) 
   -> early players also rush to pick up a dropped disc. 2 People fighting for disc or picking up disc but they don’t go with a plan of where they are going to throw/go next. The spatial awareness and planning. 

   -> MAKING SPACE – very important to play at highest level. Team work and cutting/changing direction. Communication. 

Sports that transfer well to Frisbee

   –  soccer very good with understanding of being coached, strategy, team sports, field and movements (weight over center of gravity)  

   – tennis also seem transfer well – Lateral movements and foot work 
    – Badminton and especially squash are close to disc movements (wrist) 
What do you do that is different than most other people? Do you believe something different or teach a skill in a different way than is commonly done? 
-> Going to Boston and leaving Canada to play helped him learn that ‘Pole play’ (scripted movement after disc comes down) was not used in Boston as much (was basic/same each time) and much more on reaction to the defense movement .
-> Keep it simple : publish a play-book from 15 years ago . Concentrating on the fundamentals vs. fancy plays. Not taking unnecessary risks . More possession based vs. Huge throws/fancy throws.
-> Toronto was No Unders Defense – which area you can influence. Stop the easy ‘underpass’ to try to force mistakes whereas Boston focused on behind the offensive player.
-> Take-a-way have more than one play, strategy to respond to other strategies .
– Any social media or website links
  = www.tuc.org toronto ultimate club to get started 

How to Parkour – Adam McClellan

Keywords: parkour, certification, fitness, classes, extreme, walking, running

Adam Mcclellan talks to us about parkour. How to go to you first class, what parkour is, why it is a great sport/activity to pursue. What to expect at your first class and many more things you can use to prepare for parkour and also transfer to other sports.

Adam McClellan of Parkcour Generations talks about what Parkour is and how it can benefit your other sports as well as have a tremendous effect on your mind and body. We get into the rigorous coaching certification that Parkour has and also what a first class might look like when you try it. As usually we find out tips on how to fit in your first time trying the sport and a few ‘tricks’ to practice before you go.



BIO

Adam runs the Parkour Generations located in Lehigh Valley, Pennsylvania. He is a level 2 Coach in the A.D.A.P.T. Coach education program. You may also recognize his name from the Christopher McDougall’s Book ‘Born to Run’ (LINK)

Social / links 

-Adam McClellan
Parkour Generations  –  www.pkgamericas.com
Leighigh Valley Parkour – http://lehighvalleyparkour.com/team/
 
 

Questions 

Bio/how did you find Parkour? 
Quick explanation of what Parkour is?
-David Bell talks about efficiency in time, energy and sound. Many ways to define
– mind body are strength challenged and strengthened to overcome obstacles -> Overcome with movement
How can pretty much any athlete benefit from some Parkour skill?
 – All sports have a mental/physical aspect. Think about how a trail runner might benefit from the precision and confidence in technical areas. Same for mountain biker.
  – The physical aspects of jumping, running, strength training and mobility transfer to other sports and, at worst, balance the overuse of many sports.
What would you consider the three key moves in Parkour? 
-> many movements as always adapting to environment
-> Run, jump, swim , climb etc.
What equipment MUST I have? (specific clothing/what’s the best practice place?)
– many athletes will wear ‘hammer pants’ and a tank top
– there are a range of shoes used ranging from barefoot to trainers, likely wise to be in the middle to start.
– first timers = aim for comfortable fitness clothing
WHERE 
  -> often will be at school playground after hours or some indoor gyms can be found
-> always leave area cleaner then you left it .
How do I find people to train with?
Google ‘parkour’ and your area to find meetup groups or classes
 –
Travel to best place to do it or immerse yourself in the sport?
Colorado, Pennsylvania, D.C., London
coach vs watching youtube videos? 
 – Careful with videos as generally will see most extreme, back-flips off roofs etc. and miss the years of progression and very approachable first sessions
 – good coaching in ‘certified’ parkour sessions given the rigorous certification program 
 – a coach will help make sure you avoid overuse, do appropriate strength/mobility and help you set goals for your age/ability
What would a normal “training” week look like / is it competitive?
Best advice to someone just starting out? First class ?
This is basic coaching / training philosophy to remember with Parcour
1) safety – inspect area
 2) Progression – start with foundations and progress to ensure proper form
3) Repetition  – practice makes permanent
4) precision  – ensure can do often
 5) Control  – under pressure, extremes et.c
exercises/training drills?
– lots on web and many qualified communities to help get started. Google “Parcour Warmup and techniques”
 – Routine is typically Warm Up + Conditioning = watch bad habits
 – Adam’s favorite move – Quadrupedal movement -> Uses lots of muscles and is low impact (Crab walk , bear crawl etc. )
What’s the one cool move I can do to make it look like I know what I’m doing?
 -> Lazy sit – stand beside handrail, put both hands on and swing legs over then back on otherside completing a 180.
Best way to avoid getting injured?
– Parkour has a relatively low injury rate
 – ensure obeying progression and precision
 – ensure balanced training week with mobility, endurance and more skill oriented days
Any weird/surprising etiquette? 
  – Handshake by grabbing wrist
 
Follow up from above comment on mind = How is Parcour more challenging to the mind then other sports ? 
 – Stanford Marshmallow study on delayed gratification 
 – Essentially parkour trains for long term commitment to progressing and practice and body awareness .
 – It is portable and adaptable to wherever you are .