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• Joe Gambino
• Joe LaVacca

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Summary

In this episode of the Beyond Pain podcast, hosts Joe Gambino and Joe LaVacca welcome guests Sarah and Grayson Strange to discuss their journey from CrossFit to FRC training.

They explore the importance of individualized training, the transition from traditional methods to joint-specific training, and the significance of understanding sensations during workouts.

The conversation also touches on the myths surrounding training to failure and the ongoing journey of fitness and health.

Takeaways

• Coffee preferences can reflect personal routines and habits.
• The transition from CrossFit to FRC training was driven by personal experiences with pain.
• Joint-specific training focuses on individual needs rather than a one-size-fits-all approach.
• Mobility is often misunderstood; it's about more than just flexibility.
• Training to failure is not always necessary and can vary by individual.
• Understanding sensations during training is crucial for effective progress.
• Clients often fear losing strength when changing training methods.
• Individualized training plans can lead to better outcomes for clients.
• Communication about sensations and feelings during training is essential.
• The journey of fitness is ongoing and requires adaptation.

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• Joe Gambino
• Joe LaVacca

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Summary

In this episode of the Beyond Pain podcast, hosts Joe Gambino and Joe LaVacca welcome Dr. Jen Perez, a chiropractor specializing in foot and ankle health. Dr. Perez shares her journey into chiropractic care, emphasizing the importance of understanding biomechanics from the ground up.

She discusses her co-founded educational platform, Gate Happens, which aims to empower individuals and practitioners to improve foot health through education and practical tools. The conversation delves into common misconceptions about foot health, the significance of individualized treatment plans, and the role of footwear in maintaining foot function.

Dr. Perez highlights the complexity of the foot, explaining how strength and mobility are crucial for preventing injuries. She provides practical self-assessment techniques for listeners to evaluate their foot health, such as balance tests and strength assessments.

The discussion also touches on the use of orthotics, emphasizing that while they can be beneficial, they should not be a long-term solution without addressing underlying issues.

Overall, the episode is packed with insights on how to take better care of our feet and the importance of a holistic approach to health.

Takeaways

• 'I usually just shove them his way.'
• 'The golden rule of the musculoskeletal system is use it or lose it.'
• 'You are not broken because you have flat feet.'
• 'Pain just wipes away all memory.'
• 'Your shoe should protect you from your environment, but it should not inhibit your foot.'
• 'We need to build up enough muscle to start with to be able to not use the orthotic.'
• 'There's one word that's not allowed in my office and that is bad.'
• 'The foot is designed to be very, very complex.'
• 'If you don't use it, you lose it.'
• 'Foot health is more than musculoskeletal health.'

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• Joe Gambino
• Joe LaVacca

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Watch on YouTube here.

Summary

In this episode of the Beyond Pain podcast, hosts Joe Gambino and Joe LaVacca welcome Lauren Ohayon, a movement teacher specializing in pelvic health. The conversation explores the often misunderstood topic of pelvic health, addressing common myths and misconceptions.

Lauren shares her personal journey with pain and how it has shaped her approach to teaching. The discussion emphasizes the importance of holistic approaches to pelvic health, including the connection between pelvic health and overall well-being, practical tips for optimizing pelvic health, and the significance of embodiment in movement.

Listeners are encouraged to seek help when needed and to understand their bodies better.

Takeaways

• Pelvic floor health is often misunderstood and under-discussed.
• Kegels are not the only solution for pelvic floor issues.
• Education is key to understanding pelvic health.
• Personal pain stories can shape professional practices.
• Holistic approaches are essential for effective treatment.
• Movement and breath are crucial for pelvic health.
• Embodiment helps individuals connect with their bodies.
• Pressure systems in the body affect pelvic health.
• Seeking help early can prevent long-term issues.
• Community support can empower individuals to discuss pelvic health.

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• Joe Gambino
• Joe LaVacca

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Watch on YouTube here.

Summary

In this episode of the Beyond Pain podcast, hosts Joe Gambino and Joe Lavaca discuss the significance of goal setting, particularly at the start of the new year. They reflect on their personal aspirations, including the desire to retire by 40, and explore the dynamics of setting and achieving goals with clients.

The conversation delves into the role of motivation, the importance of actionable steps, and strategies for maintaining motivation over time. The hosts emphasize the need for accountability and the value of community support in achieving fitness and health goals.

They conclude with reflections on the nature of goal setting and the importance of continuous improvement.

Takeaways

• Setting goals is crucial for personal and professional growth.
• It's okay to coast without a goal sometimes.
• Motivation ebbs and flows; it can't be relied upon solely.
• Action must precede motivation for sustainable change.
• Small wins can build momentum towards larger goals.
• Accountability partners can enhance commitment to fitness.
• Financial investment can increase motivation to achieve goals.
• Rewards can help maintain motivation over time.
• Goals should be open-ended to encourage continuous improvement.
• Community support is vital for achieving health and fitness goals.

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• Joe Gambino
• Joe LaVacca

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Summary

In this episode of the Beyond Pain podcast, hosts Joe Gambino and Joe LaVacca discuss the intricacies of programming for performance and rehabilitation. They explore how to tailor training based on individual goals, available time, and intensity levels. The conversation also delves into the importance of aerobic training and VO2 max, emphasizing the need for high-intensity work to improve overall fitness. The hosts provide insights on structuring workouts, managing training volume, and the significance of setting realistic goals for clients.

Takeaways

• How many days a week realistically are you going to be able to be successful?
• Two days a week is kind of like minimum.
• It doesn't matter if it's two sets or four sets or eight sets.
• You have to elevate the heart rate response.
• If you're looking to be able to have a better VO2 max, you need to work hard.
• You can't be like, hey, I'm gonna like one ORMs and really work on strength and then really work on high level cardio.
• I want the wins. I want that positive momentum.
• I want to make sure that those programs are kind of neat and clean.
• You have to do your zone threes and your fours and your high intensity stuff.
• If you're on a time crunch, like go hit your zone threes, your zone fours.

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• Joe Gambino
• Joe LaVacca

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Summary

In this episode of the Beyond Pain podcast, hosts Joe Gambino and Joe LaVacca discuss the ongoing debate between using machines and free weights in fitness and rehabilitation.

They reflect on the importance of functional training and how it relates to individual goals. The conversation emphasizes the safety and programming aspects of both modalities, highlighting the benefits of blending them for optimal results.

Additionally, they explore the often-overlooked role of resistance bands in training, advocating for a more inclusive approach to exercise that accommodates various needs and preferences.

Takeaways

• The fitness industry has swung too far towards free weights, neglecting the benefits of machines.
• Functional training should be tied to individual goals and needs.
• Safety is a crucial consideration when programming workouts, especially for those training alone.
• Machines can provide a stable environment for those with chronic pain or injury.
• Resistance bands can be an effective tool for rehabilitation and strength training.
• A blend of machines, free weights, and bands can optimize training outcomes.
• Specificity in training is important for achieving desired results.
• Clients should feel empowered to use the tools that work best for them.
• Training should be sustainable for the long term, not just for short-term gains.
• The conversation around training modalities should be more nuanced and less polarized.

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• Joe Gambino
• Joe LaVacca

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Watch on YouTube here.

Summary

In this episode of the Beyond Pain podcast, hosts Joe Gambino and Joe LaVacca discuss various categories of exercises, the importance of understanding training hierarchies, and how to adapt exercises for individuals experiencing pain.

They emphasize the significance of movement patterns and the need for flexibility in programming, highlighting the role of carries and power work in fitness.

The conversation also touches on the psychological aspects of training and the importance of making exercises accessible and enjoyable for clients.

Takeaways

• The holiday season brings excitement for children.
• Exercise categories simplify programming and training.
• Hierarchical systems in training can create unnecessary constraints.
• Pain and training experience should guide exercise selection.
• Movement variability is essential for effective training.
• Weight is not the only factor; movement quality matters.
• Adapting exercises can help clients overcome pain.
• Incorporating carries enhances core and shoulder strength.
• Power training is crucial for all ages.
• Tempo can be both slow and explosive in nature.

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• Joe Gambino
• Joe LaVacca

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Watch on YouTube here.

Summary

In this episode of the Beyond Pain podcast, Joe LaVacca discusses the complexities of pain management, particularly focusing on the role of injections, especially corticosteroids.

He emphasizes the importance of understanding pain as a system that involves various interacting parts and the need for a holistic approach to treatment.

The conversation covers the potential benefits and risks of corticosteroid injections, the distinction between short-term relief and long-term solutions, and the significance of lifestyle factors in managing pain effectively.

Takeaways

• Injections may provide short-term relief but not long-term solutions.
• Understanding pain as a system is crucial for effective management.
• Corticosteroid injections can lead to degeneration of tissues.
• Lifestyle factors like weight management and sleep are vital in pain management.
• Consulting with healthcare providers is essential before opting for injections.
• Pain management should consider both physical and emotional aspects.
• Injections should be used sparingly and with caution.
• Not all pain is due to inflammation; proper diagnosis is key.
• Patient education is critical in making informed decisions about treatment.
• Holistic approaches often yield better long-term outcomes.