The Nick Marki Show

Rambling about rebrand and total knee replacement silliness. --- Send in a voice message: https://anchor.fm/thenickmarkishow/message

Morning drive talking about New Year's Resolution, business and marketing, and physical therapy membership. --- Send in a voice message: https://anchor.fm/thenickmarkishow/message

https://beachbarbell.com/how-exercise-is-like-insurance/ --- Send in a voice message: https://anchor.fm/thenickmarkishow/message

https://beachbarbell.com/choices-and-your-environment/ --- Send in a voice message: https://anchor.fm/thenickmarkishow/message

https://beachbarbell.com/readiness-for-change/ --- Send in a voice message: https://anchor.fm/thenickmarkishow/message

https://beachbarbell.com/choices/ --- Send in a voice message: https://anchor.fm/thenickmarkishow/message

https://beachbarbell.com/beach-barbell-how/ --- Send in a voice message: https://anchor.fm/thenickmarkishow/message

https://beachbarbell.com/beach-barbell-why-us/ --- Send in a voice message: https://anchor.fm/thenickmarkishow/message

https://beachbarbell.com/the-why-behind-beach-barbell/ --- Send in a voice message: https://anchor.fm/thenickmarkishow/message

https://beachbarbell.com/how-to-use-sunken-cost-to-your-fitness-benefit/ Follow us on: Facebook - https://www.facebook.com/beachbarbell Instagram - https://www.instagram.com/beachbarbellnc Twitter - https://www.twitter.com/beachbarbell LinkedIn - https://www.linkedin.com/company/beachbarbell/ #lats #backexercise #shoulderexercise #shoulderpain #strengthtraining #physicaltherapy #beachbarbell #beachbody --- Send in a voice message: https://anchor.fm/thenickmarkishow/message

Full transcript at: https://beachbarbell.com/top-3-things-you-should-do-to-lose-weight/ --- Send in a voice message: https://anchor.fm/thenickmarkishow/message

https://beachbarbell.com/how-much-should-you-exercise/ Follow us on: Facebook - https://www.facebook.com/beachbarbell Instagram - https://www.instagram.com/beachbarbellnc Twitter - https://www.twitter.com/beachbarbell LinkedIn - https://www.linkedin.com/company/beachbarbell/ --- Send in a voice message: https://anchor.fm/thenickmarkishow/message

https://beachbarbell.com/words-neurons-and-trust/ Follow us on: Facebook - https://www.facebook.com/beachbarbell Instagram - https://www.instagram.com/beachbarbellnc Twitter - https://www.twitter.com/beachbarbell LinkedIn - https://www.linkedin.com/company/beachbarbell/ #words #pain #trust #physicaltherapy #strengthtraining #chronicpain --- Send in a voice message: https://anchor.fm/thenickmarkishow/message

https://beachbarbell.com/whats-the-deal-with-low-back-pain/ --- Send in a voice message: https://anchor.fm/thenickmarkishow/message

Full transcript: https://beachbarbell.com/top-5-things-you-should-say-to-someone-in-pain/ Follow us on: Facebook - https://www.facebook.com/beachbarbell Instagram - https://www.instagram.com/beachbarbellnc Twitter - https://www.twitter.com/beachbarbell LinkedIn - https://www.linkedin.com/company/beachbarbell/ --- Send in a voice message: https://anchor.fm/thenickmarkishow/message

Full Transcript: https://beachbarbell.com/deeper-dive-into-pain/ Follow us on: Facebook - https://www.facebook.com/beachbarbell Instagram - https://www.instagram.com/beachbarbellnc Twitter - https://www.twitter.com/beachbarbell LinkedIn - https://www.linkedin.com/company/beachbarbell/ --- Send in a voice message: https://anchor.fm/thenickmarkishow/message

Full transcript: https://beachbarbell.com/top-3-things-you-should-not-do-when-recovering-from-injury/ --- Send in a voice message: https://anchor.fm/thenickmarkishow/message

Full transcript: https://beachbarbell.com/can-words-hurt/ Hello. This is the Beach Barbell podcast. I'm Nick Marki, physical therapist and trainer at Beach Barbell in Wilmington, North Carolina. It's Thursday, October 24th, 2019 today's question is, can words hurt you? I'm speaking in the context of health care, physical therapy, the medical field, doctors, chiropractors, physical therapists, acupuncturists, massage therapists, nurses, anyone seen with some sort of authority in health and medical and wellness. People will often take the words that they hear from them as being perhaps the end all be all of the situation without realizing that that provider or clinician is a human being and human beings are not always correct. And oftentimes people won't look at it like a situation where you're just receiving advice and you need to perhaps get advice from other clinicians or people to balance the different pros and cons and ideas and see how those fit in to your life. --- Send in a voice message: https://anchor.fm/thenickmarkishow/message

Full transcript at: https://beachbarbell.com/shoulder-pain-beach-barbell-podcast/ Good morning is the beach barbell podcast. It's October 21st, 2019 Monday to podcasts into the official name change to match the business name, beach barbell where we do physical therapy and strength training. And of course I am Nick Marquis co owner at beach barbell and currently head coach and head physical therapist. So last podcast I also used a service called the Temi. I think that's the name of it. It does transcription. So I Googled transcripts for podcasts and I'm pretty sure it was one of the top one or two listings and it actually worked out pretty good. It's spelled my name funny, M a R Q, U, I S which does also say marquee, which was interesting. Um, and there I go. It also listed how many times I say, um, and uh, and you know, I think total for all those, there's probably about 150, so I'm going to try to work on that anyways. Today I wanted to talk about shoulder pain. Sometimes people will start developing shoulder pain. When they lift their arm up, often it will be around shoulder height or they'll feel the most and then when they keep moving the arm up maybe towards their head it starts to diminish. So there's what's called an arc of pain. So you start lifting the arm up, maybe not so much pain. Then as you're getting near shoulder height, which would be probably somewhere about maybe 60 degrees of arm elevation up towards maybe about 120 degrees or so. There could be an arc of pain there. Typically this'll be called shoulder impingement. That term has fallen out of favor of late because of the more modern pain science. And not to mention it's not so clear that impingement is what's going on that is causing the pain. The fact is is that without pain you are quote unquote impinging space in the shoulder when you move into certain positions, but they're not necessarily painful. So blaming impingement on uh, the shoulder pain is not so a clear yes and it's like we've talked about before with back pain, back pain that you know is blamed on herniated discs, slipped discs, you name it when in fact there's something like 40 to 60% of the population that has maybe herniated disks or arthritis in the back but doesn't have pain. --- Send in a voice message: https://anchor.fm/thenickmarkishow/message

Partial Transcript: This is the beach barbell podcast. I am Nick Marki of Beach Barbell physical therapy and strength training gym. Check out beachbarbell.com for details, f you'd like to join. This is episode 45. You may have noticed I've changed the name of the podcast. I want to link it to our company name so that everything is congruent. I'm going to keep the theme, the weekly, the daily themes Monday through Friday. So, today, episode 45, will still be fun Friday. So fun Friday is where we talk about different subjects that are maybe interesting or maybe a little bit out there Sci-fi possibly kind of things. So, today what I wanted to talk about was, regeneration. So currently muscles don't really regenerate too well. Some other animals regenerate. Well, you hear lizards and starfish. Other animals have those properties. We don't have it too well. Bones regenerate obviously a little bit. Muscles do it a little bit. But ultimately if you lose a lot of muscle from some sort of trauma or accident, you're kind of stuck with whatever's left. Obviously those remaining muscles can be strengthened and grown with strength training, but ultimately you're going to be probably capped at a certain point because you just won't have the actual muscle fibers. So regeneration would be regrowth of those muscle fibers. currently there is research going underway that, they're using a pig matrix. So what that basically is, is sort of the, framework for the muscles. so what they do is they take a pig muscle, they strip it down to the matrix and then they implant that in people with traumatic injuries, with loss of muscle. And as long as they had remaining muscle in that area, the muscle regenerated around that matrix. And a lot of those people were able to regain better function. Like maybe they had a limp when they walk, but now they walk pretty well and they can do stairs as well. And then some of them have even been able to return to running. So a lot of these are military, so they, they're, they were riding in an armored carrier or something, some vehicle overseas or something or patrolling and some sort of explosive device went off and took part of their leg. So what the Holy Grail would be, would obviously be some sort of combination of this matrix or maybe some sort of an injection with biologics, like maybe growth hormone and/or testosterone combination. Maybe also combining with, some sort of STEM or satellite cell, type of work. There's other things that we would also like to be able to regenerate and not just muscle but also maybe cartilage. That would be probably more of this satellite cell type type deal. The bone regenerates reasonably well, as long as the, the, system is well taken care of and the bones are lined up. Not crooked or, well, I mean, they will, they will heal crooked, but you want them to obviously heal the most optimal way. There's that movie Starship Troopers where one of the soldiers gets killed by one of the nasty bugs they're fighting and, he goes through a regeneration process. So I guess he wasn't fully killed, but, he's listed as dead, as his friends point out to him as he's going through the regeneration process and they have some kind of machine that is a gradually kind of, it's almost like regrowing and stitching together, his injuries to make 'em basically brand new. --- Send in a voice message: https://anchor.fm/thenickmarkishow/message

Should you make your own lunch? Episode 44 | 10/17/19 | #Transformation Thursday There are a few things to consider with making your own lunch. Cost, time, ease, and calories are a few of the top considerations. Let's discuss. Cost If you are comparing buying out for lunch versus making your lunch daily, you are probably going to be looking at a difference of $5-15 per day more when buying out. Consider 5 days a week, to $25-75 per week. Then about 4 weeks per month, to $100-300 per month. That could be an important difference for some people. Now consider also spending money on some sort of coffee drink and maybe some snacks. That probably adds another $5-15 per day, again adding another $100-300 per month. This totals about $200-600 per month. Everyone has to measure this financial cost with the what they are getting from buying out for lunch, coffee, and snacks. Perhaps if these things are very enjoyable to you, then the cost may be worth it. Usually you won't think about the cost, though, because it comes in small amounts (which then adds up over time). Time Making your own lunch (and perhaps also preparing your own coffee and snacks) takes some time. Now how much time does that compare to walking/driving to the restaurant and/or coffee shop, and then the time waiting for the meal to be prepared. If you take the time to make your own lunch the night before, you can combine making dinner with your lunch at the same time. I personally like to make extra dinner, then shovel whatever fits into a container to eat for lunch tomorrow. Then clean up time combines both dinner for that night and lunch for tomorrow. That way the time in the next day is just grabbing it from the fridge, then eating it at lunch time. Regarding time for coffee, it doesn't take a whole lot of time with traditional coffee pots or the single cup brewers as while those are heating up in the morning, you could be doing other tasks like making breakfast, reading, or preparing whatever else you need for work. Snacks could also be prepared at the time you are making your lunch before. Something to consider for both lunch and snacks is portability (like a sandwich, apples, carrots, celery), so that during lunch you could have the option to go for a walk. Ease Obviously going out to eat, buying coffee, or snacks is easier than making them for yourself. With some of the strategies above, you could improve the ease of the tasks. Now, there is something to taking time to enjoy the process of making things for yourself. A sort of pride and joy with it, but I think you need to instill this yourself rather than just expecting it to be. Calories This is where making your own lunch (and coffee and snacks) could come out big. You have control over what you are making and consuming so you will most likely be able to keep the calories more contained. Of course, if you are meticulous you can be more wary of what you are consuming at restaurants/coffee shops, but the trend tends to be more calories at those other places. Of particular note, the sugary coffee drinks have a ton of calories, but are not really that filling. Combine that with some sort of sugary pastry and you might be reaching half or more of your daily calories before you have even reached lunch. My advice would be to give yourself a "gift card" to go out to lunch once a week and/or buy a coffee once a week. This way it feels more special when you do it, you still get to enjoy treating yourself, but you are controlling the intake much more often. Remember, consistency is the key here. Thanks for listening/reading, please subscribe/download, and share with someone that this might be helpful for! -Nick Marki, PT --- Send in a voice message: https://anchor.fm/thenickmarkishow/message

Rating of perceived exertion Episode 43 | 10/16/19 | #Workout Wednesday Quick update: the gym is more-or-less ready, if your interested in joining go to beachbarbell.com (or call/text (910) 465-1223 or email Nick@BeachBarbell.com). We are holding our charity drive for Health Possible Inc. and launch promo until Nov 1st, 2019 (beachbarbell.com/founders-club for details). Rating of perceived exertion (RPE) is a subjective rating of how intense an exercise feels. Originally designed with a 6-20 scale for aerobic exercise (like running or bicycling) with 6 being rest/lowest and 20 being maximal/can't do anymore. It correlated well to heart rate, 6 close to 60 BPM resting heart rate and 20 close to 200 BPM maximal heart rate. It was later adapted to a 1-10 scale for ease of understanding/use, 1 being lowest/at rest and 10 being maximal/can't do anymore. Strength training and rehab RPE is now being used with strength training and physical therapy/rehab. It is helpful for programming, improving body awareness, and adjustments when needed. There are a few different ways it can be utilized: Session RPE Session RPE is a score 1-10 how intense or effortful the exercise session was. This can be used for evaluation purposes and for setting the next session target intensity/weight and/or volume. You can track progress via this RPE by seeing how much work you are doing over several months compared to the RPE score. Set RPE Set RPE is similar 1-10, but instead of rating the session as a whole, you score the sets in each exercise. You could score each individual set or you can score the last set. This can be helpful for auto-regulating (self adjusting weight, sets, reps, etc. based on response) and for evaluation purposes for how the exercise is affecting someone. This links closely to programming RPE. Programming RPE When programming RPE, you set a set and rep, then the RPE you want to target. This makes the intensity (weight for resistance training) the adjustable variable. For instance, back squat 3 x 8 RPE 8, would mean you pick a weight that feels 8/10 intensity at the 8th rep. Typically how this is accounted for would be that 8th rep feels like you could only do 2 more (RPE 9 = 1 more, RPE 10 = 0 more). If you got to the 8th rep and it felt like an RPE 9, you would drop the weight a little bit on the next set. If you got to the 8th rep and it felt like an RPE 6 or 7, you would add a little bit of weight on the next set. RPE anchoring For RPE to make sense with strength training, you need practice/repetition with it and you should probably anchor it. Anchoring would be taking a particular exercise with a weight and going to failure (RPE 10 or not able to perform another rep with good form). This way the lifter knows what an RPE 10 feels like for that given day and exercise. Thanks for listening and/or reading. -Nick Marki, PT --- Send in a voice message: https://anchor.fm/thenickmarkishow/message

Does sweating equal a good workout? Episode 42 | 10/15/2019 | #Truth Tuesday Short answer: not necessarily. Long answer: Sweating is a way for your body to cool off. Heck, I sweat when I eat buffalo wings (I'm getting a mild jaw workout, but not much else). Some people sweat a whole lot without a ton of work, and some people barely sweat. It also depends on the environment. You'll likely (and should) sweat more in hotter environments. If you enjoy workouts in more heat (like hot yoga) than that is ok. But the heat isn't making the training better, just harder. But, if that is what keeps you going and consistent, go for it! I would recommend you drink plenty of fluids before/during/after to minimize dehydration (fruit/veggies are good too) and that you are getting adequate salt intake from your diet. Some people think that the sweating factor means that the training was good. It could have been good training, but the sweating isn't really a good indicator of this fact. As I tend to say, focus on your consistency and enjoyment of the activity, not the sweat. Have a good one! Nick --- Send in a voice message: https://anchor.fm/thenickmarkishow/message

Ok today's Monday Motivation, I recommend writing down your next day's task and schedule to help improve your discipline and productivity. --- Send in a voice message: https://anchor.fm/thenickmarkishow/message

On today's Fun Friday, I talk about creating the joy you want in your life and work, and with the world and others. --- Send in a voice message: https://anchor.fm/thenickmarkishow/message

On today's Transformation Thursday, I talk about visualizing the worst case scenario prior to a challenging task (like meeting strangers at a networking event). --- Send in a voice message: https://anchor.fm/thenickmarkishow/message

On today's Workout Wednesday, I talk about how to pick your rep range for what is usually the regular person's goal - look better, feel better, do better. --- Send in a voice message: https://anchor.fm/thenickmarkishow/message

On today's Truth Tuesday, I talk about the assumption (perhaps erroneously) that if we feel pain that the area has damage. --- Send in a voice message: https://anchor.fm/thenickmarkishow/message

On today's Monday Motivation, I talk about ways to hold yourself accountable for better success when trying to make positive change in your life. --- Send in a voice message: https://anchor.fm/thenickmarkishow/message

On today's Fun Friday, we talk about the future of spinal cord regeneration and what could help the person walk again. --- Send in a voice message: https://anchor.fm/thenickmarkishow/message

For today's Transformation Thursday, we discuss the pros and cons of the intrapreneur and entrepreneur routes. --- Send in a voice message: https://anchor.fm/thenickmarkishow/message

Today on workout Wednesday, we discuss how often to train, how to set it up, and scheduling. --- Send in a voice message: https://anchor.fm/thenickmarkishow/message

Intro to our first segment of Truth Tuesday, we discuss what is 'truth', scientific method, understanding, and seeking out alternative explanations for things we see and believe. --- Send in a voice message: https://anchor.fm/thenickmarkishow/message

Today on the first segment of Monday Motivation, we step back and take a 10,000 foot view of how to plan/begin your journey to a healthier lifestyle. --- Send in a voice message: https://anchor.fm/thenickmarkishow/message

Introduction to my new segment series called Fun Friday, where I'll discuss some interesting topic (probably Sci Fi type stuff). I'm going to continue with daily segment series, probably like a Monday Motivation. Enjoy! --- Send in a voice message: https://anchor.fm/thenickmarkishow/message

Shout out to Scot Morrison for this topic. Since normal life and recovery has ups/downs, we have to adjust what we do to match that. Instead of worrying about things being perfect, we sometimes need just enough, i.e. sloptimal. --- Send in a voice message: https://anchor.fm/thenickmarkishow/message

We discuss how looking at what other people do can have positive and negative effects on your progress. --- Send in a voice message: https://anchor.fm/thenickmarkishow/message

Discussing a strategy to help add positive behaviors or reduce/eliminate negative behaviors. --- Send in a voice message: https://anchor.fm/thenickmarkishow/message

Exploring the reasons of why we do the things we do, from external to internal. This can be helpful with motivation. --- Send in a voice message: https://anchor.fm/thenickmarkishow/message

A question often asked, and the answer depends on what your goal is. But for most people there is a practical range for general strength training. --- Send in a voice message: https://anchor.fm/thenickmarkishow/message

Discussion about training parameters common with lifting weights, such as frequency, sets reps, and volume. --- Send in a voice message: https://anchor.fm/thenickmarkishow/message

Definition of strength training and some various types of it to consider --- Send in a voice message: https://anchor.fm/thenickmarkishow/message

To hopefully motivate you to get started or stick with it, I discuss how strength training can benefit you in various ways. --- Send in a voice message: https://anchor.fm/thenickmarkishow/message

What is progressive overload and how it applies to strength training, and some other thoughts about it. --- Send in a voice message: https://anchor.fm/thenickmarkishow/message

Decided to dive one more time into some other thoughts about chronic pain. Most likely will come back to the topic later on as my thoughts swirl back around to it. --- Send in a voice message: https://anchor.fm/thenickmarkishow/message

Piggy backing on yesterdays podcast of trying to understand chronic pain, today talking about potential ideas and solutions to try and help at least from a movement/physical therapy/fitness perspective. --- Send in a voice message: https://anchor.fm/thenickmarkishow/message

Understanding some of the things behind chronic or persistent pain. --- Send in a voice message: https://anchor.fm/thenickmarkishow/message

There are many potential, often uncertain outcomes with the choices we make. We must embrace this uncertainty and we can attempt to mitigate it with honesty and cost-benefit analysis. --- Send in a voice message: https://anchor.fm/thenickmarkishow/message

Motivation is often fleeting and attempting to rely on it solely for your improvement can be a mistake. Instead, focus on developing discipline towards the improvements you are trying to make. --- Send in a voice message: https://anchor.fm/thenickmarkishow/message

What it is, is it helpful, and strategies to work through it or to try to overcome it. --- Send in a voice message: https://anchor.fm/thenickmarkishow/message

Good and bad sides, listening to your instincts, and strategies to help with overcoming fear of movement. --- Send in a voice message: https://anchor.fm/thenickmarkishow/message