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Danielle states, “Hey everyone, I am Danielle Kenagy, the Certified Mental Performance Consultant (also referred to as a Sport Psychology Coach) at BTM. I was born and raised in Spokane, WA. I graduated from University of Washington with my BA in Psychology and continued on to graduate top of my class with my Masters in Sport Psychology at John F. Kennedy University. I am also a certified personal trainer! This book answers the question, “why is one old person so fit and active and this other old person can hardly get up from their easy chair?” Highly recommend if you want to be motivated to sit less, walk more, and just move your body more like the way it was designed! Instead of some strict health routine, the authors challenge you to change your daily habits little by little to boost your wellbeing and fight against our current habits of sitting indoors staring at technology. Jumping not only keeps your balance systems in shape, it also gets the organs in your viscera cavity moving around, which is beneficial for the health of pretty much all the crucial systems keeping you alive. Here’s the test for this section: count how many hours you’re actually sleeping. Not how much time you spend in bed – how many hours you’re actually snoozing. If you're getting less than seven hours, it's time to take action. But not literally – you actually want to make sure you’re sleeping more.
Summary: Some key habits that will help your body feel, move, and function better include: first practicing sitting and getting up off the floor. You want to avoid sitting on chairs for prolonged periods of time. Walking is a great way to get your daily dose of movement. And to counteract all the sitting, you’ll want to open up your hips with mobilizations such as the Couch Stretch. Our podcast producer, Lisa, is joining us today to do more of an interview style chat for this mini bonus episodeMy kids have gymnastics rings in their rooms and a gym mat down the hallway as just a few of the ways we incorporate movement into our everyday lives. I realized a long time ago that the handprints and footprints on my walls were a good thing! And I try to model movement for my kids by making it a part of my daily routines as well. I’m really excited to share the Starrett’s work with you on how movement is important and how we can do it better! Episode Highlights With Juliet and Kelly I found a lot of their conclusions very outlandish at times, and I think they, too, realise that, because they start qualifying and caveating their terms in such a way that renders the initial test a little useless in the first place? From there, the tests focus on recognizing your breath patterns, as well as shoulder mobility tests (yes, you’re supposed to lift your shoulders overhead without pain) and reintroducing you to the simple art of squatting. Of course, no 21st century training manual, book or app, comes without a 21-day Challenge—featuring one or two daily movement tests, practices and mobilization work that can be done at home—which the couple offers in their book, making it an active reading experience. On top of this, integrating a short breathing routine in your mornings can work wonders. Sit or lie on the floor, and take the kind of expansive, slow nose breaths we just talked about. You can even make a hum or a sound on the exhale. Do this for two minutes at a time, working up to three to five rounds. A nice side effect? This double-functions as a meditation practice.
Simple and proven physical practices designed to improve the way your body feels—less stiffness! fewer aches and pain!—and boost the overall quality of your life, no matter how you spend your time. From the innovators behind The Ready State and the movement bible Becoming a Supple Leopard. There's something here for every single reader, from elite athletes to sedentary workers, the injured and the disabled, the elderly and the young. To sleep better and more, work on you “sleep hygiene.” This means making sleep a priority. Try to go to bed and wake up at the same time every day – even on weekends. Next, make sure your body is tired enough to wind down. Move throughout the day, and avoid caffeine late in the day. Make sure your bedroom is quiet, cool, and dark. Turn off bright lights and technology a couple hours before bed. There is a subset of people who super into fitness, but the vast majority of people want to feel good and be able to move their body— those are very different objectives. For those people, And, you know, to the people who want to just feel good and move their body. I don’t think we’ve given them the message that there are a few things they can do on their own without having to spend tons of money on professionals to just feel better and move better.Hanna states, “Hey I’m Hanna! I graduated from Whitworth University in 2019, I majored in Kinesiology and minored in Psychology and Athletic Coaching.After graduating I attended Therapeutic Connections School of Massage here in Spokane and now am proudly part of the BTM fam. Outside of coaching I love being with my wife and my 2 daughters, where I oversee the Spokane Branch of Dads Against Daughters Dating (DADD)... We love hiking and absorbing this awesome area. We also now own 10 acresso your boi is going country too. And we know that everywhere on the planet, everyone knows what a push up is. In fact, the universal language in the world is actually food and training. Those two things everyone can wrap their heads around. Whether you’re running or jogging or lifting weights or deadlifting, you can go to any planet. And everyone knows these fundamentals of how people train and eat. And so here we have these two huge kind of cultural pieces, and for us, it was a way of getting better at our sport. We loved the training. It felt new and exciting. And all of a sudden, I’m in physio school and we’re running a gym, and we really start to see that there are some connections between position, pain, and loss of power. That when we started improving people’s root shapes, restoring their native range of motion. They got out of pain, and those people ended up being super durable, and they went faster and lifted more. And that was really the beginning of sort of the whole thing.
Juliet: Yea. And then number two is what we call more like lifestyle metrics. And those things include sleep, nutrition, movement, creating a movement rich environment, balance, breathing. So we’ve sort of combined these ten things. And what I will say is, as you know, Katie, we spent years working in high performance with high level athletes and consulting with teams all over the world. But one of the questions we would talk about at our dinner table is, like, how do we take the lessons we learned in those environments and apply them to everyone? And also, what simple things are working in those environments that we can spin down and apply to everybody? And the other thing about these ten vital signs we chose is that after years of being in this business and using ourselves as test dummies for everything and we have access, like you do, to all the bells and whistles that are out there in the health and fitness world. We really sat there and said, what are the levers that we’re pulling that we think have the biggest impact on our health? My complaints are fairly minimal (um babies can’t get adequate vitamin D from breastfeeding or the sun). However, if you don’t like talk of weight of any kind (they do touch on it and while I prefer the health at any size approach, I didn’t find it to be overbearing), it might be an issue for you. Mouth breathing is associated with all kinds of health problems such as sleep apnea, snoring, and bloating. Nose breathing, on the other hand, is associated with better lung capacity and increased endurance. Finally, you’ll want to breathe slowly. This activates the parasympathetic nervous system the part of your body responsible for rest and relaxation. If you go walking with someone else (which we highly recommend – conversation makes the miles fly by), this can help stave off loneliness, something we now know is detrimental to physical and mental health. Aim to build up your step count, with a goal of between 8,000 and 10,000 steps a day. Load up JS: We understand people’s lives get busy and crazy, but that, you know, there’s probably going to be four or five things that everybody should keep an eye on. And they now have a benchmark for it. It’s like your blood pressure like you know what your blood pressure is. And you know, if your your blood pressure benchmark has gotten too high, and once that happens, it’s something you keep an eye on. So we want to we want all these practices to be a benchmark that people keep an eye on.Brittany states, “Hi, I’m Brittany Deniston! Born and raised in Spokane, I graduated from Mead HS in ‘04 and then spent about four years traveling overseas working with a nonprofit that specialized in disaster relief aid. Eventually, I found my way home and attended NW Noetic School of Massage and graduated in 2012. Your new goal is to sit on the floor for 30 minutes every day. Do this for a week, then redo the Sit-and-Rise test. You’ll notice the difference – promise!
Sometimes an explanation like that helps remind us to alter our behaviour accordingly, while others can provide a whole new angle, like this tidbit about the importance of your glutes:
When he is not treating patients Nate is hiking, paddleboarding, or adventuring with his wife (Jaclyn) and dog (Maya). No more! In this book, we’ll show you how to build the body you deserve – free of pain, full of energy, and capable of handling whatever life throws its way. Juliet: And the important thing is that this test doesn’t require the most extreme range of motion. It’s really a midline range of motion that it requires to be able to do this test.
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