Podcast appearances and mentions of mike bill

Private lending has been booming over the past few years amongst high net worth individuals & institutions due to the ability to make superior returns; sometimes as much as 10%+. In this episode, we are joined by Mike & Bill from newly rebranded Archblock (formerly TrustToken) which seeks to allow retail investors the opportunity to invest in private lending deals through the blockchain. These opportunities had been previously locked away due to the many structural barriers that exist in this industry. Tune into the show to learn how you can participate in this lending revolution and much more! Links: https://linktr.ee/cryptoleviathan   ArchBlock Contact Information Website: https://www.archblock.com/ Twitter: https://twitter.com/Archblock_

Sie eroberten unsere Herzen im Sturm mit ihrer frischen Mischung aus Reggae, Pop und elektronischen Elementen und tragen seit 5 Jahren unser Gütesiegel «SRF 3 Best Talent». Jetzt meldet sich die Badener Band Pedestrians mit «Superglue» zurück, dem ersten Song seit ihrem Album «Sweet Space». Sänger Mike Bill ist bei der Radio-Premiere live dazugeschaltet.

Be authenticYour character mattersKeep showing up.

Adultery. A commandment that can make a few people squirm in their seats or one that can apply to all of our relationships? This is not just a command for the married. Let's talk about this tough subject together.

Thou shall not murder... or kill... Is there a difference? Most times, we think this is the easy commandment to keep. But what does Jesus say about this commandment and how we live with each other.

Thou shall keep the Sabbath... easier said than done. What is a sabbath? Is it only on Sundays? 

"Life is marked by relationships. Relationships are marked by moments. Moments are marked by those who show up." Mike Bill

Listen to Mike, Bill & Eddie share their hearts about fatherhood and faith. "Life is marked by relationships. Relationships are marked by moments. Moments are marked by those who show up." - Mike Bill

Mike Bill continues the sermon series, Finding My Way. Today's message gives some practical tips on how to effectively begin or to begin again. 

Bill & Melinda Gates are getting divorced!  Who's getting the money!? See omnystudio.com/listener for privacy information.

Mike asks a question, towards the end of this message, that puts us into the story of Easter. How would you have reacted to the events that led up to the cross? What does this mean for your life today? 

Whether you have known the story of the cross for 50 years or are just hearing it for the first time today, the message of the cross is that it is a relationship. It is personal. God wants to be in relationship with you. Mike takes us through what salvation means and then he and Eddie have a time of discussion as they apply it to our everyday lives. 

Many know the story of the cross of Jesus Christ. Many have not heard why it is the most recognized symbol in the world. This sermon series will discuss the cross, the meanings, the impact it has on our world and on our lives.

We wrap up the Life Together series discussing Love One Another. Mike discusses an important question to ask yourself, 'What does love require of me?' 

How do we forgive? Is it only the big things or do we need to focus on those little things that build up? Mike takes us through 3 steps to focus on as we identify who we need to forgive and how to do it. 

We are in the second week of this sermon series, Life Together. Mike talks to us about how to honor one another. How do we honor others above ourselves? And why do we need to do that?

Today, we begin a new sermon series, Life Together. Especially over the last couple months, and even weeks, we need to be connected in caring, nurturing & faithfilled relationships. This series will take us through some of the "One another" statements that Jesus gave to us. 

Mike walks us through the body of Christ and what that really means. It is not just a ritual that we do at communion time because it's what we have always known. It is so much more than that. 

Think back to all those Christmas pagents when you were young. Everyone wanted to be Mary, but did Mary want to be Mary? There was so much at stake. So much she had to do in order to be Jesus' mother. What does that mean for you? 

Joseph- He has a pretty significant part in the birth of Jesus. The angels appeared to him more than to Mary. So, why do we know so little about this man who sacrificed so much? There is much to learned from what we don't know about Joseph. 

If ever there was a year that needed a healthy dose of HOPE & LOVE, it's 2020. Christmas is for everyone. 

"What are you doing with what He has given you?"We ARE better together, especially when we work SIDE by SIDE.

God has been faithful, even through 2020. Today, we wrap up our series, Life After 2020. Mike goes through some areas where we have seen growth and positive things happening inside of this year. 

God, where are you? How do we find God in the darkest moments in our lives? Mike takes us back to the psalms of David as he found God in the midst of turmoil & darkness.

God is not looking for a robotic sense of obedience but a relationship to the One who wants to walk with us in this life. God is always active inside your life to draw you to Him.

Have you had one, or more, of those moments where something unexplainable happened? Or someone showed up at just the right time? We live our lives going from one thing to another and we can tend to not have our eyes open to what is happening in the midst of struggles, pain, and even the ordinary. Let's talk about these God Moments together. 

Prioritizing your faith...even during a policital season? Walk with us as Mike goes through how we put our faith filter ahead of our political filter and care deeply for everyone- whether we agree wtih them or not. 

What does it look like for you to prioritize your faith? We are all in a different and new season of life. Life doesn't look like it once did, just 7 months ago. We now have to be intentional with how we learn, worship, connect and grow our faith. 

There is something that happens when you give more of yourself then only focusing on yourself. Our church has been asked to fill out a paper on how we will prioritize our faith. You can find the paper on www.discoverstjohns.org and click on Prioritizing Your Faith image.

We ARE better together. There is so much that can divide us- a pandemic, policitical views, religious perspectives. God calls us to be one body. We can have opinions and not agree but we are still ONE body. 

God calls us to be here, now & ready. These are all things that we can do each and every day for our families, our children, our friends, our jobs and our faith. 

Life works best when it’s lived in complete surrender to His Holy Spirit. Is there anything keeping you from that type of life?our choices matter. Your decisions have consequences.

God's plans are so much bigger than our plans. And finding out what those plans are for our lives, is probably one of the most asked questions. How do we know that we are listening to the voice of God? The apostle Paul's missionary journeys can give some insight to how God can and does work in our lives.

People look to us to meet needs.We see people differently.We see opportunities more clearly.People begin to see Jesus in us.

Communion is more than a ritual, then something to go through the motions, to check off on your To Do list. It is a call to active participation in worship, to take your place at the table of the King.  St. John's takes this time to have communion, in our homes, or wherever you are listening to this. Come to the table. There is always a place for you.

The tomb is empty. He has RISEN, just as He said. We celebrate because the stone was rolled away, the cloth was vacated and He was not in the grave. 

When the veil was torn, it was one of the ways that God opened up access to Him fully for everyone. What does that mean to you to have full access to God? 

This is our second week of online only worship services. This is the audio clip of the teaching moment with Pastor Mike and then further discussion with Pastor Mike & Pastor Bill. You can watch full worship video on our YouTube Channel  https://www.youtube.com/channel/UCcqnLl9qsconcenW1q_o4Yg/

Your faith lines up with science and history. Actual historical facts that are recorded when Jesus died on the cross. These events have a deeper meaning than just a weather event. Mathew is writing to a mainly Jewish audience. He shares more details and facts to speak to his audience. God breaks through the unhealthy patterns that we have and has the ability to change those patterns to be what we truly need.

Join us as we being this 7 week sermon series leading up to Easter. There were so many historically documented events that were, in fact, miraculous. We hope you join us each week to hear about these events and as we discuss the most miraculous, inspiring day in history.

Words Have Power - final message in this series about how we talk to ourselves. Does the Holy Spirit have full access to every aspect of your life? 

Is it TRUE? Is it NECESSARY? Is it KIND? Is it HELPFUL?Ephesians 4:29Do not let any unwholesome talk come out of your mouths, but only what is helpful for building others up according to their needs, that it may benefit those who listen. 

What you say matters to others makes a difference each and every day. How you use your words can uplift or tear down. Join us as we go through this important sermon series as we learn to speak life affirming words but also accept the truth and love that is spoken into our lives from the creator of the world. 

It is really interesting that we naturally want to reset in January however, not everything changes when the calendar changes. Our jobs are most likely the same. Our grades are still as we left them in late December. Our credit report is the same, or hopefully it will be after the Christmas season. God doesn't change. He is always there for you, no matter what the previous year held and no matter what 2020 will look like. 

We are getting closer to Christmas and our future is bright in Jesus. 

Christmas comes in the midst of all the busyness and mess of life. That is just like the first Christmas. it was not exactly what one would expect God to be born in the world

It is time to go back to simple Christmas. There is no "perfect" Christmas today. And we shouldn't expect it. 

Giving of our time, giving of our talents and calendar managment. What does your calendar look like from last month? What fills it up is where your focus is. How can you give of your time more, whether it is at St. John's or somewhere else.  

Priorties: To be All In means going All Out for the one who is All In All.Acts 4:32-37

Jesus was telling His disciples what was really important and necessary for them to know.  It is so much more than a promise of heaven. I am the Way for you today. I am the Truth for you right now. I am the Life for you to be close to God, then stay close to Me.

We all ask the question, 'What is my purpose?' God tells us that our purpose is to be connected to Him  (the Vine) and to produce fruit. We can say that we are Christian, or go to church or even read the Bible. However, if our lives do not yield signs of love, joy, peace, patience, kindness, gentleness or self-control... are we really connected to God? 

We have a shepherd who relentlessly searches for that which is lost.  Have you trusted Him with your life? Is it personal? Can you hear His voice? He will never leave you alone!

Charlie didn't make it, but Mike Bill and Geordie carry on the torch. Mostly Mike and Bill.

I AM He is the Gate, the Door to Heaven and eternal life but the gate & the door open up to His Path. Jesus is not just our ticket into Heaven. He provides a way for us to be more like Him, to be in relationship with Him and to walk in His ways. 

Let's go back to the source. We can get bogged down in the rules or regulations of things and really, we just need to go back to Jesus. What He said, what He did, how He lived. Jesus said, "I am the Light of the World" 

 Engage and Invite, becoming and being faithful witnesses to the Gospel of Jesus Christ!

What is the faith of the next generation worth to you? We want to be a church that prioritizes growth. 

Labor Day 2019 - One service at St. John's and we packed the house! 

God makes a difference even in the most broken places in our world.

Covenant is more than a business arrangement, or terms & conditions, or even the fine print. It is a contract PLUS a relationship, a personal interaction. God created a covenant between him and Abraham. 

Abraham walked with God. God called Abraham and he went. 

God is Good. We say this but do we really understand what it means that He is Good? How can He be Good when life is hard? When life just doesn't seem to go our way? How does that even help us? Exodus 33:14-19; 34:5-7

If you live within the fruits of the spirit, there wil never be a regret in your life. 

Pastor Mike Bill continues this series with Laws of the HarvestWe cannot expect growth if we haven't planted any seeds. 

Some of the most important things in our lives are unseen. It is possible have bad roots. Psalm 1:1-6Col. 2:6-7 'live rooted and built in Him" 

Matthew 13:1-23God loves to bring new life to dead places. We are not to remain in the same place or we will become stagnant. What is the condition of your heart? What kind of soil is my life? The Path - hard heart, The Rocky Soil- shallow heart, The Weeds & Thorns - strangled heart, The Good Soil - open heart. 

How do you know that God is speaking to you? Not every gets a Walk to Emmaus like Cleopas did. Luke 24:13-34Jesus' disciples recognize Him: - through His scars- they saw Him face to face- they experienced Him when they stopped

Love is what Jesus chose. He chose to be on the cross for us. The message of all the gospels is clear. Jesus died. Jesus rose from the dead. Our lives are forever changed, if only we believe. Now, live accordingly. 

John 18:1-14 God Moments - What are your God moments? In church? In life? Are they "weird" or unique to you? Malchus had a God moment when he went with the chief priests to arrest Jesus. He was met with Simon Peter's sword and his ear was cut off. Jesus then picks it up and puts it back on! Everytime Malchus touched his ear or had an itchy ear, he MUST have thought back to that moment, each and every time! 

Sharing your faith, in words is important but also in your actions. We can't keep our faith all to ourselves. 

We are called to live Missionally. Thinking and doing outside of our own lives, our own thoughts and sometimes, stretching our own abilities. We are to live lives of compassion.

Some minutes stand out in our lives and some are so very ordinary. Those minutes that are memorable, are called moments and moments mark and shape our lives. How we use our minutes/moments in the course of a day matter. Jesus was intentional about how He spent His time and about spending time with His Father. Our souls need EXERCISE (Rom. 15:4), RENOVATION (Heb. 2:4), VISION CORRECTION (2 Cor. 4) and FELLOWSHIP (the book of Psalms)

Internal battles have the greatest potential to take you down! Judges 19-21 provides a detailed look into the chaos that was inside of Israel and the internal fighting... to say the least!  

“Conan Christopher O’Brien. Easy guy for me to relate to. Fellow fifty-something. Born in New England. Former altar boy turned recovering Irish Catholic and podcaster. My understanding is that like me, Conan still reads the bible for the laughs. Take Matthew Chapter 22 Verse 39: ‘Thou shalt love thy neighbor as thyself.’ So, I gotta’ … Continue reading 137 • Certified Black Weed · Viola Davis · Ellen Page · Rosie O’Donnell · Killer Mike · Bill de Blasio →

In the days of Judges, Israel had no king. Everyone did as they saw fit. Micah set up his own idea of church, not what God wanted but what he wanted. 3 areas that can cause disconnection- Pace of Life, Technology & Pain/Dissappointment

It's not usually the big sin that changes our lives but the series of little, insignificant sins that add up to an unfortunate consequence. We learn about Samson and how he did not live up to the promise his parents made to God. He constantly made small choices that ultimately ended up in his demise. 

Judges 6:11-16How do we deal with being disenchanted or jaded? Sometimes, things become eroded from the inside out. Let's learn to have that sense of wonder to our spiritual lives as well as our personal lives.  

What are those things that creep up on us when we are not aware? We talk about pride this week. Pride, in itself, is not a bad thing. How we use it and wield it is. 

The best news ever given is Joy to the world, the Lord is come. 

Truth & Grace. That is the balance that we need to live within. 

Warning, here comes the vulnerability again. When people close to me or if public figures die I always take a look at my mortality. In this case, the question of "Who will my Mom contact to be pallbearers at my funeral if I died today" has been on my mind following the death of my friends Mike & Bill's mother and the news of former President Bush passing away last night. I honestly don't know, out of maybe three people who my mom would call on to carry me to the afterlife. My brain is telling me that my challenge of needing most people in this world to like me is keeping me from having more friends. Have my mind telling myself to require people to like me has been a personal challenge my entire life. It's time for a change. --- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app Support this podcast: https://anchor.fm/everyoneneedsalittle/support

What is the faith of our future generations worth to you? What has worked for us in the past may not work for the next generations. 

Why talk about money in church?1. The Bible addresses it. 2. God owns it all anyway. 3. Your use of money reveals what is important to you. 4. You have to be proactive about managing your money. 

Our mission, as a church, is to come alongside of families. We are in the people business. Our investment, as a church, is in people. Faith must be personal but it is never solo. 

As Christians, we believe it. We respect it. We wish others would respect it but we don't read it. There are now generations of people who have not grown up with the Bible. Why would they believe it is true? Just because we say it is? Look up: Hebrews 4:12, Psalm 119, Psalm 1

Science and "religion" seem to always be placed at opposite ends of the argument. But are they really? 

Powerful message about a question that we have all asked at one time or another. 

Why might non-believers like Jesus more than Christians? Skeptical of organized religionHyposcrisyJudgement/Guilt/ShameBad Church experienceCommunity Gone Bad

Is it ok to question God? We know that we all do it. Can my childhood faith stand up to adult problems? Can I like Jesus but not Christians? Why do bad things happen to good people? Can reason and science disprove Christianity? Why should I trust the Bible? The next 6 weeks we will unpack these questions and more. 

Listen in as Pastor Mike shares the process and planning from the last 6+ months on the pathway of St. John's Church. Very exciting times in the life of our church and community! 

Listen in as Pastor Mike shares the process and planning from the last 6+ months on the pathway of St. John's Church. Very exciting times in the life of our church and community! 

No Place Like Home sermon series - Prioritizing what matters most in our livesWhat is the ideal family? Is there an ideal family? Living between the ideal and the real is the goal. 

Here We Go Cleveland's Bill Hebble and Mike Zappa begin their Browns Week 7 preview clearing up some bad juju with Gordon Hayward (1:00), Michael's concerns with Derrick Rose (5:30), shoutouts to RJ and the Road Trippin' Crew (10:00), and Bill forgets that he is on the Cavalier's side (12:15). Mike & Bill then discuss Kyrie vs. Hue Jackson in their returns to Cleveland this week (16:15), how "pumped" we are for Kevin Hogan to not start (20:00), Hue Jackson.. ugh (22:00), MORE Watson drafted over Kizer talk (25:00), the Browns draft process moving forward (30:30), trying to be optimistic about the next week and the Browns (35:00), a record 7th edition of the Player's Club (51:00), and Bill going solo on picks when Michael's iPad died (1:01:30). Check us out on iTunes: https://itunes.apple.com/us/podcast/here-we-go-cleveland/id1294120900?mt=2 We are also available on Stitcher and Soundcloud. Subscribe and leave us a rating and review! Follow us on social media: IG (@herewegocleveland), Facebook (Here We Go Cleveland), and Twitter (@HWGCleveland).

Adam Zickerman and Mike Rogers interview author, weight lifter, and personal trainer Bill DeSimone.  Bill penned the book Congruent Exercise: How To Make Weight Training Easier On Your Joints  Bill is well known for his approach to weight lifting which, focuses on correct biomechanics to build strength without undue collateral damage to connective tissue and the rest of the body.So, whether you are an aspiring trainer, serious weight lifter, or even an Inform Fitness client who invests just 20-30 minutes a week at one of their seven locations this episode is chock full of valuable information regarding safety in your high-intensity strength training.  A paramount platform of which the Power of Ten resides at all InForm Fitness locations across the country.To find an Inform Fitness location nearest you visit www.InformFitness.comIf you'd like to ask Adam, Mike or Sheila a question or have a comment regarding the Power of 10. Send us an email or record a voice memo on your phone and send it to podcast@informfitness.com. Join Inform Nation and call the show with a comment or question.  The number is 888-983-5020, Ext. 3. To purchase Adam Zickerman's book, Power of 10: The Once-a-Week Slow Motion Fitness Revolution click this link to visit Amazon:http://bit.ly/ThePowerofTenTo purchase Bill DeSimone's book Congruent Exercise: How To Make Weight Training Easier On Your Joints click this link to visit Amazon:http://bit.ly/CongruentExerciseIf you would like to produce a podcast of your own just like The Inform Fitness Podcast, please email Tim Edwards at tim@InBoundPodcasting.comBelow is the transcription for Episode 20 - Author Bill DeSimone - Congruent Exercise20 Author Bill DeSimone - Congruent ExerciseAdam: So there's not a day that goes by that I don't think by the way that I don't think of something Bill has said to me when I'm training people. Bill is basically my reference guide, he's my Grey's Anatomy. When I try an exercise with somebody, I often find myself asking myself, what would Bill do and I take it from there. Without further ado, this is Bill, and we're going to talk about all good stuff. Joint friendly exercises, what Bill calls it now, you started out with congruent exercises, technical manual for joint friendly exercise, and now you're rephrasing it.Bill: Well actually the first thing I did was [Inaudible: 00:00:43] exercise, but the thing is I didn't write [Inaudible: 00:00:45] exercise with the idea that anybody other than me was going to read it. I was just getting my own ideas down, taking my own notes, and just to flesh it out and tie it up in a nice package, I actually wrote it and had it bound it up and sent it off to Greg Anderson and McGuff and a couple others, and it hit a wave of interest.Adam: A wave, they were probably blown away.Bill: Yeah well, a lot of those guys went out of their way to call me to say boy, a lot of what I suspected, you explained here. But when I read it now, it's pretty technical, it's a challenge.Mike: There's a lot of, I think, common sense with an experienced trainer when you think about levers in general, and I think what you did in that manual was make it very succinct and very clear. I think it's something that maybe we didn't have the full story on, but I think we had some — if you have some experience and you care about safety as a trainer, I think you are kind of looking at it and you saw it observationally, and then I think when we read this we were like ah, finally, this has crystalized what I think some of us were thinking.Adam: Exactly. You know what I just realized, let's explain, first and foremost. You wrote something called Moment Arm Exercise, so the name itself shows you have technical — that it probably is inside, right? So moment arm is a very technical term, a very specific term in physics, but now you're calling it joint friendly exercise, and you called it also congruent exercise at one point. All synonymous with each other, so please explain, what is joint friendly exercise or fitness?Bill: It's based more on anatomy and biomechanics than sports performance. So unlike a lot of the fitness fads that the attitude and the verbiage comes out of say football practice or a competitive sport, what I'm doing is I'm filtering all my exercise instruction through the anatomy and biomechanics books, to try to avoid the vulnerable — putting your joints in vulnerable positions, and that's so complicated which is why I struggled with so much to make it clearer. So I started with moment arm exercise, and then I wrote Congruent Exercise, which is a little broader but obviously the title still requires some explanation. And then — how it happened, as for my personal training in the studio, I would use all this stuff but I wouldn't explain it because I was only dealing with clients, I wasn't dealing with peers. Since it's a private studio and not a big gym, I don't have to explain the difference between what I'm doing and what somebody else is doing, but in effect, I've been doing this every day for fifteen years.Adam: I have to say, when you say that, that you didn't explain it to clients, I actually use this information as a selling point. I actually explain to my clients why we're doing it this way, as opposed to the conventional way, because this is joint friendly. I don't get too technical necessarily, but I let them know that there is a difference of why we're doing it this way, versus the conventional way. So they understand that we are actually a cut above everybody else in how we apply exercise, so they feel very secure in the fact that they're doing what they're supposed to be doing, but I digress.Bill: Generally what I do is any signage I have, a business card, website, Facebook presence, all lays out joint friendly and defines it and kind of explains itself. I would say most of the clients I have aren't coming from being heavily engaged in another form of fitness. They're people who start and drop out programs or they join a health club in January and drop out. It's not like I'm getting somebody who is really intensely into Crossfit, or intensely into Zumba or bodybuilding, and now they're banged up and need to do something different. The joint friendly phrasing is what connects me with people that need that, I just find that they don't need the technical explanation as to why we're not over stretching the joint capsule in the shoulder. Why we're not getting that extra range of motion on the bench press, because again, they haven't seen anybody doing otherwise, so I don't have to explain why I'm doing it this way.Adam: Yeah but they might have had experience doing it themselves. Let's take an overhead press for example, having your arms externally rotating and abducted, versus having them in front of you. There's an easy explanation to a client why we won't do one versus the other.Bill: But I have to say I do not get people who do not even know what a behind the neck press is. Now in Manhattan is a little bit different, more denser.Adam: So for this conversation, let's assume some people know, or understand in a way what the conventional is, but we can kind of get into it. What is conventional and what's not conventional. So it's joint friendly, how is it joint friendly, what are you actually doing to make it joint friendly?Bill: Well the short answer is that I use a lot less range of motion than we've got accustomed to, when we used to use an extreme range of motion. If bodybuilders in the 60s were doing pumping motions, and then you wanted to expand that range of motion, for good reason, and then that gets bastardized and we take more of a range of motion and turn it into an extreme range of motion — just because going from partial motions to a normal range of motion was good, doesn't make a normal range of motion to an extreme range of motion better. And in fact —Adam: What's wrong with extreme range of motion?Bill: Well because —Adam: Don't say that you want to improve flexibility.Bill: Well the HIIT guys who would say that you're going to improve flexibility by using —Adam: HIIT guys means the high intensity training sect of our business.Bill: So the line about, you're going to use the extreme range of motion with a weight training exercise to increase flexibility. First of all, either flexibility is important or it's not, and that's one of those things where HIIT has a little bit of an inconsistency, and they'll argue that it's not important, but then they'll say that you can get it with the weights. That's number one. Number two, a lot of the joint positions that machines and free weight exercises put us in, or can put us in, are very vulnerable to the joints, and if you go to an anatomy and biomechanics textbook, that is painfully obvious what those vulnerable positions are. Just because we walk into a gym or a studio and call it exercise instead of manual labor or instead of — instead of calling it submission wrestling and putting our joints or opponents' joints in an externally rotated abduct and extended position, we call it a pec fly, it's still the same shoulder. It's still a vulnerable position whether it's a pec fly stretching you back there, or a jiujitsu guy putting you in a paintbrush, but I don't know, for most of the pop fitness books though, if anybody else is really looking at this. Maybe not in pop fitness, maybe Tom Pervis —Adam: What's pop fitness?Bill: If you walk into a bookstore and look in the fitness section for instance, any of those types. No offense, but celebrity books, glossy celebrity fitness books, but I don't know that anybody — and the feedback that I've gotten from experienced guys like [Inaudible: 00:08:26] or the guys we know personally, is — even McGuff said yeah, I never associated the joint stuff with the exercise stuff.Adam: Let's talk about these vulnerabilities that you're talking about and extreme ranges of motion. So we have to understand a little bit about muscle anatomy to understand what we mean by the dangers of these extreme ranges of motion. So muscles are weaker in certain positions and they're stronger in other positions. Maybe talk about that, because that's where you start getting into why we do what we do, like understanding that muscles don't generate the same amount of force through a range of motion. They have different torque potentials.Mike: And is there a very clear and concise way of communicating that to a lay person too, like we have practice at it, but in here, we're over the radio or over the podcast, so it's like describing pictures with words.Bill: The easiest way to show it to a client who may not understand what muscle torque is, is to have them lock out in an exercise. Take a safe exercise, the barbell curl, where clearly if you allow your elbows to come forward and be vertically under the weight, at the top of the repetition, clearly all of a sudden the effort's gone. There's no resistance, but if you let your elbows drop back to rib height, if you pin your elbows to the sides through the whole curl, now all of a sudden your effort feels even. Instead of feeling like — instead of having effort and then a lockout, or having a sticky point and then a lockout, now it just feels like effort.Adam: Or a chest press where your elbows are straight and the weights are sitting on those elbows, you're not really working too hard there either.Bill: Same thing. If you have a lockout — what's easy to demonstrate is when the resistance torque that the machine or exercise provides doesn't match your muscle torque. So if your muscle torque pattern changes in the course of a movement, if you feel a lockout or a sticking point, then it's not a line. If all you feel is effort, now it matches pretty evenly. Now here's the thing, all that really means, and part of what I got away for a moment on — all that really means is that that set is going to be very efficient. Like for instance, the whole length of the reputation you're working. It's not like you work and lockout and rest, all that means is that it's going to be a very efficient set. You can't change a muscle torque curve, so if you were just to do some kind of weird angled exercise, you wouldn't get stronger in that angle. All you would do is use a relatively lower weight. Nobody does like a scott bench curl, nobody curls more than a standing curl. You can't change the muscle torque curve, you might change the angle, which means the amount of weight that your hand has change, to accommodate the different torque at that joint angle, but you're not changing where you're strongest. If you could, you would never know you had a bad [Inaudible: 00:11:36], because if the pattern — if the muscle torque pattern could change with a good [Inaudible: 00:11:44], it would also change with a bad [Inaudible: 00:11:47], and then you would never know. Take a dumbbell side raise, everybody on the planet knows it's hardest when your arms are horizontal. Your muscle torque curve can never change to accommodate what the resistance is asking. Now if you go from a machine side raise, which has more even — like where those two curves match, that set feels harder because you don't have to break. You do a set of side raises with dumbbells to failure, if it feels — if it's a difficulty level of ten, of force out of ten, and then you go to a machine side raise and go to failure, it's like a ten, because you didn't have that break built into the actual rep. So the moment arms, knowing how to match the resistance required by the exercise and the muscle torque expressed by your limbs, that makes for a more efficient exercise. In terms of safety, it's all about knowing what the vulnerable positions of the joints are and cutting the exercise short, so that you're not loading the joint into an impingement, or into like an overstretched position.Mike: How different are these…. like thinking about limitation and range of motion on them, we mentioned that before and I think it's kind of adjacent to what you're talking about is — we also want to help people understand that if they're on their own exercising or there are other trainers who want to help their clients, and for our trainers to help our clients… troubleshooting, we know generally how the joints work, where the strength curves exist, but how to discern where those limitations are. Like you said before, that one of the things you do is you limit range of motion and get much more stimulus and muscle.Bill: I'm saying limit range of motion because that might be the verbiage that we understand and maybe listeners would understand, but it's really a lot more complicated than just saying, use this range of motion. So for instance, in a lower back exercise, say a stiff leg or dead lift, which, when I used to misinterpret that by using a full range of motion, I'd be standing on a bench with a barbell, and the barbell would be at shoe level. My knees would be locked, my lower back would be rounded, my shoulders would be up my ears as I'm trying to get the bar off the ground, and so yes, I was using a full range of motion.Adam: That's for sure.Mike: That can be painted for that description.Bill: It's also pretty much a disaster on your lower back waiting to happen, at least on your lower back.Adam: I've got to go to a chiropractor just listening to that.Bill: Exactly, but you still see it all the time. You see it all the time on people using kettle bells, you see that exact posture. The kettle bell is between their legs, their knees are locked, their lower back is rounded, and now they're doing a speed lift. At least I was doing them slow, they're doing speed dead lifts, so if I was going to do an exercise like that, it wouldn't be an extreme range of motion, I'd be looking to use a correct range of motion. So for instance, I wouldn't lock the knees, and I would only lower the person's torso so that they could keep the curve in the lower back. Which might require a rep or two to see where that is, but once you see where that is, that's what I would limit them to.Mike: Do you do it at first with no weight with the client?Bill: That'd be one way of lining it up.Mike: Just sort of seeing what they can just do, make sure they understand the position and stuff.Bill: So for instance, the chest press machine I have in the studio is a Nitro —Adam: [Inaudible: 00:15:37] Nitro.Bill: And it doesn't — the seat doesn't adjust enough for my preference, so the person's elbows come too far back. So for instance, to get the first rep off the ground, the person's elbows have to come way behind the plane of their back, which —Adam: So you've come to weigh stack themBill: Weigh stack, right.Mike: It's like our pull over, you know how we had to pull it over at one point?Bill: So what I'll do is I'll help the person out of the first repetition, help them out of the bottom, and then I'll have my hand to the clipboard where I want their elbow to stop. So as soon as they touch my hand with their elbow, they start to go the other way.Adam: So they're not stretching their pecs too far.Bill: Well more specifically, they're not rotating their shoulder capsule. So that's another thing we tend to do, we tend to think of everything in terms of the big, superficial muscles — right, those are the ones that don't get hurt, it's the joints that [do]. That was one thing of all the stuff I read, whether it was CSCS or Darton's stuff or Jones' stuff, there was always a little murkiness between what was the joint and what was the muscle. That stuff was always written from the point of view of the muscle.Adam: What's a joint capsule, for those that don't know what a joint capsule is. A shoulder capsule.Bill: It's part of the structure of what holds your shoulder together, and so if the old [Inaudible: 00:17:06] machines, 1980 vintage, that bragged about getting such an extreme range of motion, some of them… it really took your shoulder to the limit of where it could go to start the exercise, and we were encouraged to go that far.Adam: And what would happen?Bill: Eventually it just adds to the wear and tear that you were going to have in your shoulder anyway. And that's if people stayed with it, I think a lot of people ended up dropping out.Mike: Often times exacerbating what was going on.Bill: You rarely see, it's occasional that we have that sort of catastrophic event in the gym, it's occasional —Mike: Almost never happens.Bill: A lot of the grief that I take for my material is well, that never happens, people do this exercise all the time, people never explode their spine. Well a) that's not true, they do, just not in that persons' awareness, and b) but the real problem is unnecessarily adding to life's wear and tear on your joints. So it's not just what we do in the gym that counts, if somebody plays tennis or somebody has a desk job or manual labor job — let's say a plumber or some other manual labor guy has to go over his head with his arms a lot, that wear and tear on his shoulder counts, and just because they walk into your gym, and you ask them about their health history, do you have any orthopedic problems and they say no, yes. I'm on the verge of an orthopedic problem that I don't know about, and I've worn this joint out because of work, but no I have no orthopedic problems at the moment. So my thing is, the exercise I'm prescribing isn't going to make that worse.Adam: Well you don't want to make it worse, and that's why you're limiting range of motion, that's why you're matching the strength curve of the muscle with the resistance curve of the tool you're using, whether it's free weight or machine or the cam.Bill: Yeah, we're supposed to be doing this for the benefits of exercise. I do not — I truly do not understand crippling yourself over the magical benefit of exercise. I mean there's no — in 2014, there was a lot of negative publicity with Crossfit, with some of the really catastrophic injuries coming about. There's no magic benefits just because you risk your life, you either benefit from exercise or you don't, but you don't get extra magic benefit because you pushed something to the brink of cracking your spine or tearing your shoulder apart.Adam: Well they talk about them being functional or natural movements, that they do encourage these full ranges of motion because that's what you do in life.Bill: Where? Mike: Well I mean like in sports for example, you're extending your body into a range of motion — and also there are things in life, like for example, like I was saying to Adam, for example, sometimes you have to lift something that's heavy and you have to reach over a boundary in front of you to do so.Bill: Like… putting in the trunk of a car, for example.Mike: Things like that, or even —Adam: So shouldn't you exercise that way if that's what you're doing in every day life?Mike: If your daily life does involve occasional extreme ranges of motion, which that's the reason why your joints of kind of wearing and tearing anyway, is there something you can do to assist in training that without hurting it? Or exacerbating it?Bill: You know it's interesting, 25 years ago, there was a movement in physical therapy and they would have back schools, and they would — it was sort of like an occupational oriented thing, where they would teach you how to lift, and at the time, I thought that was so frivolous. I just thought, get stronger, but lifting it right in the first place is really the first step to not getting injured. Mike: Don't life that into the trunk unless —Bill: Well unless you have to, right? For instance, practicing bad movements doesn't make you invulnerable to the bad movements, you're just wearing out your free passes. Now sport is a different animal, yes you're going to be — again, I don't think anyone is doing this, but there's enough wear and tear just in your sport, whether it's football, martial arts, running, why add more wear and tear from your workout that's there to support the sport. The original [Inaudible: 00:21:52] marketing pitch was look how efficient we made weight training, you can spend more time practicing. You don't have to spend four hours a day in the gym, you can spend a half hour twice a week or three times a week in the gym, and get back to practicing.Adam: I remember Greg [Inaudible: 22:06] said to a basketball coach that if his team is in his gym more than 20 minutes or so a week, that he's turning them into weight lifters and not basketball players.Bill: Well there you go. Now —Mike: The thing is the training and the performance goals in getting people stronger, faster, all that kind of stuff, is like unbelievable now a days, but I've never seen more injuries in sports in my entire life than right now.Bill: It's unbelievably bogus though is what it is. You see a lot of pec tears in NFL training rooms. Adam: So why aren't they learning? Why is it so hard to get across then?Bill: Well for starters, you're going to churn out — first of all you're dealing with twenty year olds. Adam: So what, what are you saying about twenty year olds?Bill: I was a lot more invincible at twenty than I am at sixty.Mike: Physically and psychologically.Bill: The other thing for instance. Let's say you've got a college level, this is not my experience, I'm repeating this, but if you have a weight room that's empty, or, and you're the strength and conditioning coach, because you're intensely working people out, briefly, every day. Versus the time they're idle, they're off doing their own thing. Or, every day the administrators and the coaches see people running hoops and doing drills, running parachutes and every day there is an activity going. What looks better? What is more job security for that strength and conditioning coach? Adam: Wait a second. What is Jim the strength training coach doing? He's working one day a week and what's he doing the rest of the week?Mike: And what's the team doing the rest of the week?Bill: But again, don't forget, if you're talking about twenty something year old athletes, who knows what that's going to bring on later.Adam: You are seeing more injuries though.Bill: Right. A couple of years ago, ESPN had a story on a guy. He had gotten injured doing a barbell step up, so a barbell step up, you put a barbell on your back, you step onto a bench, bring the other foot up. Step back off the bench, four repetitions. Classic sports conditioning exercise, in this guys case either he stepped back and twisted his ankle and fell with the bar on his back, or when he went to turn to put the bar back on the rack, when he turned, it spun on him and he damaged his back that way. Either way, he put his ability to walk at risk, so the ESPN story was, oh look how great that is he's back to playing. Yes, but he put his ability to walk at risk, to do an exercise that is really not significantly — it's more dangerous than other ways of working your legs, but it's not better.Adam: The coaches here, the physical trainers, they don't have evidence that doing step ups is any more effective in the performance of their sport, or even just pure strength gains. Then lets say doing a safe version of a leg press or even squats for that matter.Bill: And even if you wanted to go for a more endurance thing, running stadium steps was a classic exercise, but stadium steps are what, three or four inches, they made them very flat. Even that's safer because there's no bar on your back. So on the barbell step up, which I think is still currently in the NSCA textbooks, the bar is on your back. If the bench is too high, you have to bend over in order to get your center of gravity over the bench, otherwise you can't get off the floor. So now you're bent over with one foot in front of you, so now you don't even have two feet under you like in a barbell squat to be more stable. You have your feet in line, with the weight extending sideways, and now you do your twenty repetitions or whatever and you're on top of the bench, and your legs are burning and you're breathing heavy, and now you've got to get off. How do you get off that bench when your legs are gassed, you're going to break and lock your knee, and the floor is going to come up — nobody steps forward, they all step backwards where you can't see. Mike: Even after doing an exercise, let's say you did it okay or whatever and whether it was congruent or not congruent, sometimes, if it's a free weight type of thing, just getting the weight back on the floor or on the rack. After you've gone to muscle failure or close to muscle failure —Adam: So are these things common now, like still in the NFL they're doing these types of training techniques? Bill: I don't really know what's happening in the NFL or the college level, because frankly I stopped my NSCA membership because I couldn't use any material with my population anyway. So I don't really know what they are — I do know that that was a classic one, and as recently as 2014 — in fact one other athlete actually did lose his ability to walk getting injured in that exercise. Adam: It's cost benefit, like how much more benefit are you getting —Bill: It's cost. My point is that the benefit is — it's either or.Mike: That's the thing, people don't know it though, they think the benefit is there. That's the problem.Bill: They think that for double the risk, you're going to get quadruple the benefit. What, what benefit? What magic benefit comes out of putting your ability to walk at risk?Mike: One of my clients has a daughter who was recruited to row at Lehigh which is a really good school for that, and she, in the training program, she was recruited to go. She was a great student but she was recruited to row, and in the training program, she hurt her back in the weight room in the fall, and never, ever was with the team. This was a very, very good program — Bill: Very good program, so it's rowing, so a) it's rough on your lower back period, and b) I'm completely guessing here, but at one time they used to have their athletes doing [Inaudible: 00:28:22] and other things —Adam: Explain what a clean is —Bill: Barbells on the floor and you either pull it straight up and squat under the bar, which would be like an olympic clean, or you're a little more upright and you just sort of drag the bar up to your collarbones, and get your elbows underneath it. Either way it's hard on the back, but at one time, rowing conditioning featured a lot of exercises like that to get their back stronger, that they're already wearing out in the boat. They didn't ask me, but if I was coaching them, I would not train their lower backs in the off season. I would let the rowing take care of that, I would train everything around their back, and give their back a break, but they didn't ask.Adam: I don't know why they didn't ask you, didn't they know that you're a congruent exerciser?Bill: You've got to go to a receptive audience.Mike: I think because there are things we do in our lives that are outside, occasionally outside our range of motion or outside — that are just incongruent or not joint friendly, whether it's in sports or not. The thing is, I'm wondering are there exercises that go like — say for example you have to go — your sport asks for range of motion from one to ten, and you need to be prepared to do that, if you want to do that, the person desires to do that. Are there exercises where you go — can you be more prepared for that movement if you are doing it with a load or just a body weight load, whatever, up to say level four. Are there situations where it's okay to do that, where you're going a slight increase into that range where it's not comprising joint safety, and it's getting you a little bit more prepared to handle something that is going on.Adam: So for example, for a golf swing, when you do a golf swing, you're targeting the back probably more than you should in a safe range of motion in an exercise. I would never [Inaudible: 00:30:32] somebody's back in the exercise room to the level that you have to [Inaudible: 00:30:34] your back to play golf. So I guess what Mike is asking is is there an exercise that would be safe to [Inaudible: 00:30:41] the back, almost as much as you would have to in golf.Bill: I would say no. I would say, and golf is a good example. Now if you notice, nobody has their feet planted and tries to swing with their upper body.Mike: A lot of people do, that's how you hurt yourself.Bill: But any sport, tennis, throwing a baseball, throwing a punch. Get your hips into it, it's like standard coaching cliche, get your hips into it. What that does is it keeps you from twisting your back too much. In golf, even Tiger who was in shape for quite a while couldn't help but over twist and then he's out for quite a while with back problems.Mike: Yeah, his story is really interesting and complicated. He did get into kind of navy seal training and also you should see the ESPN article on that which really — after I read that I thought that was the big thing with his problems. Going with what you just said about putting your hips into it, I'm a golfer, I try to play golf, and I did the TPI certification. Are you familiar with that? I thought it was really wonderful, I thought I learned a lot. I wasn't like the gospel according to the world of biomechanics, but I felt like it was a big step in the right direction with helping with sports performance and understanding strength and mobility. One of the bases of, the foundation of it, they — the computer analysis over the body and the best golfers, the ones that do it very very efficiently, powerfully and consistently, and they showed what they called a [Inaudible: 00:32:38] sequence, and it's actually very similar, as you said, in all sports. Tennis, golf, throwing a punch, there's a sequence where they see that the people who do it really, really well, and in a panfry way, it goes hip first, then torso, then arm, then club. In a very measured sequence, despite a lot of people who have different looking golf swings, like Jim [Inaudible: 00:32:52], Tiger Woods, John Daley, completely different body types, completely different golf swings, but they all have the — if you look at them on the screen in slow motion with all the sensors all over their body, their [Inaudible: 00:33:04] sequence is identical. It leads to a very powerful and consistent and efficient swing, but if you say like if you have limitations in you mobility between your hips and your lumbar spine, or your lumbar spine and your torso, and it's all kind of going together. It throws timing off, and if you don't have those types of things, very slowly, or quickly, you're going to get to an injury, quicker than another person would get to an injury. The thing is, at the same time, you don't want to stop someone who really wants to be a good golfer. We have to give the information and this is a — people have to learn the biomechanics and the basic swing mechanics of a golf swing, and then there's a fitness element to it all. Are you strong enough, do you have the range of motion, is there a proper mobility between the segments of your body in order to do this without hurting yourself over time, and if there isn't, golf professionals and fitness professionals are struggling. How do I teach you how to do this, even though it's probably going to lead you to an injury down the line anyway. It's a puzzle but the final question is, what — I'm trying to safely help people who have goals with sports performance and without hurting them.Bill: First of all, any time you go from exercise in air quotes to sports, with sports, there's almost an assumption of risk. The person playing golf assumes they're going to hurt a rotator cuff or a back, or they at least know it's a possibility. It's just part of the game. Football player knows they could have a knee injury, maybe now they know they could have a concussion, but they just accept it by accepting it on the court or the turf. They walk into our studio, I don't think that expectation — they may expect it also, but I don't think it really belongs there. I don't think you're doing something to prepare for the risky thing. The thing you're doing to prepare for the risky thing shouldn't also be risky, and besides, let them get hurt on that guy's time, not on your time. I'm being a little facetious there, I don't buy the macho bullshit attitude that in order to challenge myself physically, I have to do something so reckless I could get hurt. That's just simply not necessary. If somebody says I want to be an Olympic weightlifter, I want to be a power lifter, just like if they want to be a mixed martial artist, well then you're accepting the fact that that activity is your priority. Not your joint health, not your safety. That activity is your priority, and again, nobody in professional sports is asking me, but I would so make the exercise as safe as possible. As safe as possible at first, then as vigorous as possible, and then let them take that conditioning and apply it to their sport.Adam: If a sport requires that scapulary traction at a certain time in a swing or whatever they're asking for, I don't really think that there's a way in the exercise room of working on just that. Scapular traction, and even if you can, it doesn't mean it's going to translate to the biomechanics and the neuro conditioning and the motor skill conditioning to put it all together. Bill: You can't think that much —Adam: I'm just thinking once and for all, if strong hips are what's important for this sport, a strong neck is what's important for this. If being able to rotate the spine is important and you need your rotation muscles for the spine, work your spine rotationally but in a very safe range of motion. Tax those muscles, let them recover and get strong so when you do go play your sport, lets say a golf swing, it's watching the videos and perfecting your biomechanics, but there's nothing I think you can do in the gym that is going to help you really coordinate all those skills, because you're trying to isolate the hip abductor or a shoulder retractor. Mike: Well I was going to say, I think isolating the muscles in the gym is fine, because it allows you to control what happens, you don't have too many moving parts, and this is kind of leading up to the conversational on functional training.Adam: Which is good even if you can do that. You might notice there's a weakness —Mike: Yeah but if you're going to punch, you don't think okay flex the shoulder, extend at the — Adam: There are a lot of boxers that didn't make it because they were called arm punchers. Bill: So at some point you can't train it. You need to realize gee that guy has good hip movement, let me direct him to this sport.Adam: So I think what Mike's asking is is there some kind of exercise you can do to turn an arm puncher, let's use this as an example, turn an arm puncher into a hip puncher? If you can maybe do something —Bill: I think it's practice though. Mike: I think there's a practice part of it. Going back to the golf swing, one of the things that they were making a big deal out of is, and it goes back to what we mentioned before, sitting at a desk and what's going on with our bodies. Our backs, our hips, our hamstrings. As a result of the amount of time that most of us in our lives have, and we're trainers, we're up on our feet all day, but a lot of people are in a seated position all the time. Adam: Hunched over, going forward.Mike: Their lower back is —Bill: Hamstrings are shortened, yeah.Mike: What is going on in the body if your body is — if you're under those conditions, eight to ten hours a day, five days a week. Not to mention every time you sit down in your car, on the train, have a meal, if you're in a fetal position. My point is, they made a big thing at TPI about how we spend 18-20 hours a day in hip flexion, and what's going on. How does that affect your gluten if you're in hip flexion 20 hours a day. They were discussing the term called reciprocal inhibition, which is — you know what I mean by that?Bill: The muscle that's contracting, the opposite muscle has to relax.Mike: Exactly, so if the hip is flexed, so as the antagonist muscle of the glue which is being shut off, and therefore —Bill: Then when you go to hip henge, your glutes aren't strong enough to do the hip henge so you're going to get into a bad thing.Mike: Exactly, and the thing as I said before —Adam: What are they recommending you do though?Mike: Well the thing is they're saying do several different exercises to activate the gluten specifically and —Adam: How is that different than just doing a leg press that will activate them?Mike: Adam, that's a good question and the thing is it comes back to some of the testimonials. When you deal with clients, often times if you put them on a leg press, they'll say I'm not feeling it in my glutes, I'm only feeling it in my quads, and other people will say, I'm feeling it a lot in my glutes and my hamstrings, and a little bit in my quads.Adam: But if they don't feel it in their glutes, it doesn't mean that their glutes aren't activated, for sure.Mike: Bill, what do you think about that?Bill: I think feel is very overrated in our line of work. I can get you to feel something but it's not — you can do a concentration curl, tricep kickback, or donkey kicks with a cuff, and you'll feel something because you're not — you're making the muscle about to cramp, but that's not necessarily a positive. As far as activating the glutes go, if they don't feel it on the leg press, I would go to the abductor machine. Mike: I mean okay, whether it's feel it's overrated, that's the thing that as a trainer, I really want the client to actually really make the connection with the muscle part.Bill: Well yeah, you have to steer it though. For instance, if you put somebody on the abductor machine and they feel the sides of their glutes burn, in that case, the feel matches what you're trying to do. If you have somebody doing these glute bridging exercises where their shoulders are on a chair and their hips are on the ground, knees are bent, and they're kind of just driving their hips up. You feel that but it's irrelevant, you're feeling it because you're trying to get the glutes to contract at the end of where — away from their strongest point. You're not taxing the glutes, you're getting a feeling, but it's not really challenging the strength of the glutes. So I think what happens with a lot of the approaches like you're describing, where they have half a dozen exercises to wake up the glutes, or engage them or whatever the phrase is.Mike: Activate, yeah.Bill:  There's kind of a continuity there, so it should be more of a progression rather than all of these exercises are valid. If you've got a hip abductor machine, the progression is there already.Mike: The thing is, it's also a big emphasis, it's going back to TPI and golf and stuff, is the mobility factor. So I think that's the — the strength is there often times, but there's a mobility issue every once in a while, and I think that is — if something is, like for example if you're very, very tight and if your glutes are supposed to go first, so says TPI through their [Inaudible: 00:42:57] sequence, but because you're so tight that it's going together, and therefore it's causing a whole mess of other things which might make your club hit the ground first, and then tension in the arms, tension in the back, and all sorts of things. I'm thinking maybe there are other points, maybe the mobility thing has to be addressed in relation to a golf swing, more so than are the glutes actually working or not.Bill: Well the answer is it all could be. So getting back to a broader point, the way we train people takes half an hour, twice a week maybe. That leaves plenty of time for this person to do mobility work or flexibility work, if they have a specific activity that they think they need the work in.Mike: Or golf practice.Bill:  Well that's what I'm saying, even if it's golf and even if — if you're training for strength once or twice a week, that leaves a lot of time that you can do some of these mobility things, if the person needs them. That type of program, NASM has a very elaborate personal trainer program, but they tend to equally weight every possible — some people work at a desk and they're not — their posture is fine. Maybe they just intuitively stretch during the day, so I think a lot of those programs try to give you a recipe for every possible eventuality, and then there's a continuum within that recipe. First we're going to do one leg bridges, then we're going to do two leg bridges, now we're going to do two leg bridges on a ball, now we're going to do leg bridges with an extra weight, now we're going to do two leg bridges with an elastic band. Some of those things are just progressions, there's no magic to any one of those exercises, but I think that's on a case by case basis. If the person says I'm having trouble doing the swing the way the instructor is teaching me, then you can pick it apart, but the answer is not necessarily weight training.Mike: The limitation could be weakness but it could be a mobility thing, it could be a whole bunch of things, it could be just that their mechanics are off.Bill: And it could just be that it's a bad sport for them. The other thing with postural issues, is if you get them when a person's young, you might be able to correct them. You get a person 60, 70, it may have settled into the actual joints. The joints have may have changed shape.Adam: We've got people with kyphosis all the time. We're going to not reverse that kyphosis. You have these women, I find it a lot with tall women. They grow up taller than everyone else in their class and they're shy so they end up being kyphotic because they're shy to stand up tall. You can prevent further degeneration and further kyphosis.Bill: Maybe at 20 or 25, if you catch that, maybe they can train out of it, but if you get it when it's already locked in, all you can do is not do more damage.Adam: So a lot of people feel and argue that machines are great if you want to just do really high intensity, get really deep and go to failure, but if you want to really learn how to use your body in  space, then free weights and body weight movements need to be incorporated, and both are important. Going to failure with machines in a safe manner, that might be cammed properly, but that in and of itself is not enough. That a lot of people for full fitness or conditioning if you will, you need to use free weights or body weight movements —Mike: Some people even think that machines are bad and only body weights should be done.Adam: Do you have an opinion about if one is better than the other, or they both serve different purposes and they're both important, or if you just use either one of them correctly, you're good.Bill: Let's talk about the idea that free weights are more functional than machines. I personally think it's what you do with your body that makes it functional or not, and by functional, that's —Adam: Let's talk about that, let's talk about functional training.Bill:  I'm half mocking that phrase.Adam: So before you even go into the question I just asked, maybe we can talk about this idea, because people are throwing around the expression functional training nowadays. So Crossfit is apparently functional training, so what exactly was functional training and what has it become?Bill: I don't know what they're talking about, because frankly if I've got to move a tire from point A to point B, I'm rolling it, I'm not flipping it. Adam: That would be more functional, wouldn't it.Bill: If I have to lift something, if I have a child or a bag of groceries that I have to lift, I'm not going to lift a kettle bell or dumbbell awkwardly to prepare for that awkward lift. In other words, I would rather train my muscles safely and then if I have to do something awkward, hopefully I'm strong enough to get through it, to withstand it. My thought was, when I started in 1982 or so, 84, 83, somewhere in the early 80s I started to train, most of us at the time were very influenced by the muscle magazines. So it was either muscle magazines, or the [Inaudible: 00:48:24] one set to failure type training, but the people that we were training in the early 80s, especially in Manhattan, they weren't body builders and they weren't necessarily athletes. So to train business people and celebrities and actors etc, like you would train an athlete seemed like a bad idea. Plus how many times did I hear, oh I don't want to get big, or I'm not going out for the Olympics. Okay fine, but then getting to what Mike said before, if someone has a hunched over shoulder or whatever, now you're tailoring the training to what the person is in front of you, to what is relevant to their life. 20 inch arms didn't fascinate them, why are you training them to get 20 inch arms? Maybe a trimmer waist was more their priority, so to my eye, functional training and personal training, back in the 80s, was synonymous. Somewhere since the 80s, functional training turned into this anti machine approach and functional training for sport was [Inaudible: 00:49:32] by a guy named Mike Boyle. His main point in there is, and I'm paraphrasing so if I get it wrong, don't blame him, but his point was as an athlete, you don't necessarily need to bench heavy or squat heavy or deadlift heavy, although it might be helpful, but you do need the muscles that hold your joints together to be in better shape. So all of his exercises were designed around rotator cuff, around the muscles around the spine, the muscles around the hips, the muscles around the ankles. So in his eye it was functional for sport, he was training people, doing exercises, so they would hold their posture together so that that wouldn't cause a problem on the field. That material was pretty good, went a little overboard I think in some ways, but generally it was pretty good, but then it kind of got bastardized as it got caught into the commercial fitness industry, and it just became an excuse for sequencing like a lunge with a curl with a row with a pushup, to another lunge, to a squat. It just became sort of a random collection of movements, justified as being functional, functional for what? At least Boyle was functional for sport, his point was to cut injuries down in sport. Where is the function in stringing together, again, a curl, to a press, to a pushup, to a squat, back to the curl, like one rep of each, those are more like stunts or feats of strength than they are, to me, exercise, Adam: So when you're talking about the muscles around the spine or the rotator cuffs, they're commonly known as stabilizer muscles, and when we talk about free weights versus machines, a lot of times we'll say something like, well if you want to work your stabilizer muscles, you need to use free weights, because that's how you work the stabilizer muscles. What would you say to that?Bill: I would say that if they're stabilizing while they're using the free weights, then they're using the stabilizer muscles, right?Adam: And if they're stabilizing while using a machine?Bill:  They're using their stabilizer muscles.Adam: Could you work out those stabilizer muscles of the shoulder on a machine chest press, the same way you can use strength in stabilizer muscles of the shoulder on a free weight bench press?Bill:  Yes, it's what your body is doing that counts, not the tool. So if someone is on a free weight…Mike: Is it the same though, is it doing it the same way? So you can do it both ways, but is it the same?Bill: If you want to — skill is very specific, so if you want to barbell bench press, you have to barbell bench press.Adam: Is there an advantage to your stabilizer muscles to do it with a free weight bench press, as opposed to a machine?Bill: I don't see it, other than to help the ability to free weight bench press, but if that's not why the person is training, if the person is just training for the health benefits of exercise to use it broadly, I don't think it matters — if you're on a machine chest press and you're keeping your shoulder blades down and back, and you're not buckling your elbows, you're voluntarily controlling the range of the motion. I don't see how that stabilization is different than if you're on a barbell bench press, and you have to do it the same way. Adam: You're balancing, because both arms have to work independently in a way.Bill:  To me that just makes it risky, that doesn't add a benefit.Mike: What about in contrast to lets say, a pushup. A bodyweight pushup, obviously there's a lot more going on because you're holding into a plank position which incorporates so many more muscles of your entire body, but like Adam and I were talking the other day about the feeling — if you're not used to doing pushups regularly, which Adam is all about machines and stuff like that, I do a little bit of everything, but slow protocol. It's different, one of our clients is unbelievably strong on all of the machines, we're talking like top 10% in weight on everything. Hip abduction, leg press, chest press, pull downs, everything, and this guy could barely do 8 limited range of motion squats with his body weight, and he struggles with slow pushups, like doing 5 or 6 pushups. 5 seconds down, 5 seconds up, to 90 degrees at the elbow, he's not even going past — my point is that he's working exponentially harder despite that he's only dealing with his body weight, then he is on the machines, in all categories.Bill:  So here's the thing though. Unless that's a thing with them, that I have to be able to do 100 pushups or whatever, what's the difference?Mike: The difference is —Adam: The question is why though. Why could he lift 400, 500 pounds on Medex chest press, he could hardly do a few pushups, and should he be doing pushups now because have we discovered some kind of weakness? That he needs to work on pushups?Bill: Yes, but it's not in his pecs and his shoulders.Mike: I'm going to agree, exactly.Bill:  The weakness is probably in his trunk, I don't know what the guy is built like. The weakness is in his trunk because in a pushup, you're suspending yourself between your toes and your arms.Adam: So somebody should probably be doing ab work and lower back extensions?Bill: No he should be doing pushups. He should be practicing pushups, but practicing them in a way that's right. Not doing the pushup and hyper extending his back, doing a pushup with his butt in the air. Do a perfect pushup and then if your form breaks, stop, recover. Do another perfect pushup, because we're getting back into things that are very, very specific. So for instance, if you tell me that he was strong on every machine, and he comes back every week and he's constantly pulling things in his back, then I would say yes, you have to address it.Mike: This is my observations that are more or less about — I think it's something to do with his coordination, and he's not comfortable in his own body. For example, his hips turn out significantly, like he can't put his feet parallel on the leg press for example. So if I ever have him do a limited range of motion lunge, his feet go into very awkward positions. I can tell he struggles with balance, he's an aspiring golfer as well. His coordination is — his swing is really, I hope he never listens to this, it's horrible. Adam: We're not giving his name out.Bill: Here's the thing now. You as a trainer have to decide, am I going to reconfigure what he's doing, at the risk of making him feel very incompetent and get him very discouraged, or do I just want to, instead of doing a machine chest press, say we'll work on pushups. Do you just want to introduce some of these new things that he's not good at, dribble it out to him a little bit at a time so it gives him like a new challenge for him, or is that going to demoralize him?Mike: He's not demoralized at all, that is not even on the table. I understand what you're saying, I think there are other people who would look at it that way. I think he looks at it as a new challenge, I think he knows — like we've discussed this very, very openly. He definitely — it feels like he doesn't have control over his body in a way. Despite his strength, I feel that — my instincts as a trainer, I want to see this guy be able to feel like he's strong doing something that is a little bit more — incorporates his body more in space than just being on a machine. If I'm measuring his strength based on what he can do by pressing forward or pulling back or squatting down, he's passed the test with As and great form. He does all the other exercises with pretty good form, but he's struggling with them. He has to work a lot harder in order to do it, and to be it's an interesting thing to see someone who lifts very heavy weights on the chest press and can barely do 4 slow pushups.Bill: Let's look at the pushups from a different angle. Take someone who could do pushups, who can do pushups adequately, strictly and all. Have another adult sit on their butt, all of a sudden those perfect pushups, even though probably raw strength could bench press an extra person, say, you can't do it, because someone who is thicker in the hips, has more weight around the hips, represented by the person sitting on their back, their dimensions are such that their hips are always going to be weighing them down. So that person's core — like a person with broader hips, in order to do a pushup, their core has to be much stronger than somebody with very narrow hips, because they have less weight in the middle of their body. So some of these things are a function of proportion.Adam: You can't train for it, in other words you can't improve it.Mike: Women in general have their center of gravity in their hips, and that's why pushups are very, very hard.Adam: I have an extremely strong individual, a perfect example of what you're talking about right now. I know people that are extremely, extremely strong, but some of these very, very strong individuals can do a lot of weight on a pullover machine, they can do a lot of weight on a pulldown machine, but as soon as you put them on the chin-up bar, they can't do it. Does that mean they're not strong, does that mean that they can't do chin-ups, that they should be working on chin-ups because we discovered a weakness? No, there's people for example who might have shitty tendon insertions, like you said about body weight and center of gravity, if they have really thick lower body. I notice that people who have really big, thick lower bodies, really strong people — or if they have really long arms, the leverage is different. So it begs the question, lets start doing chin-ups, yeah but you'll never proportionally get better at chin-ups, given your proportions, given your tendon insertions, given your length of your arms. So maybe Mike, this person is just not built to do push-ups and you're essentially just giving him another chest and body exercise that is not necessarily going to improve or help anything, because it's a proportional thing, it's a leverage thing. It's not a strength thing, especially if you're telling me he's so strong and everything else.Bill: The only way you'll know is to try.Mike: Well that's the thing, and that's what I've been doing. We just started it, maybe in the last month, and frankly both of us are excited by it. He's been here for a few years, and he is also I think starving to do something a little new. I think that's a piece of the puzzle as well, because even if you're coming once a week and you get results, it gets a little stale, and that's why I've tried to make an effort of making all the exercises we're doing congruent. Joint friendly, very limited range of motion, and the thing is, he's embracing the challenge, and he's feeling it too. I know the deal with soreness and stuff like that, new stimulus.Bill: In that case, the feeling counts, right? It doesn't always mean something good, it doesn't always mean something bad.Mike: Right, it is a little bit of a marketing thing. Adam: It's a motivator. It's nothing to be ashamed of for motivation. If pushups is motivating this guy, then do pushups, they're a great exercise regardless.Bill: Getting back to your general question about whether free weights lends itself to stabilizing the core better or not, if that's what the person is doing on the exercise, then it is. If the person is doing the pushup and is very tight, yes, he's exercising his core. If the person is doing the pushup and it's sloppy, one shoulder is rising up, one elbow to the side, it doesn't matter that it's a pushup —Adam: He's still not doing it right and he's still not working his core.Bill: Right, so it's really how the person is using their body that determines whether they're training their core appropriately, not the source of the resistance.Adam: I'm sorry, I've done compound rows with free weights in all kinds of ways over the years, and now I'm doing compound row with a retrofitted Medex machine, with a CAM that really represents pretty good CAM design and I challenge anyone to think that they're not working everything they need to work on that machine, because you've still got to keep your shoulders down. You've still got to keep your chest up, you still have to not hunch over your shoulders when you're lowering a weight. I mean there's a lot of things you've got to do right on a compound machine, just like if you're using free weights. I don't personally, I've never noticed that much of a benefit, and how do you measure that benefit anyway? How would you be able to prove that free weights is helping in one way that a machine is not, how do you actually prove something like that? I hear it all the time, you need to do it because you need to be able to —Mike: There's one measuring thing actually, but Bill —Bill: I was going to say, a lot of claims of exercise, a lot of the chain of thought goes like this. You make the claim, the result, and there's this big black box in the middle that — there's no  explanation of why doing this leads to this. Mike: If you made the claim and the result turns out, then yes it's correlated and therefore —Bill: I was going to say getting to Crossfit and bootcamp type things, and even following along with a DVD program, whatever brand name you choose. The problem I have with that from a joint friendly perspective is you have too many moving parts for you to be managing your posture and taking care of your joints. Especially if you're trying to keep up with the kettle bell class. I imagine it's possible that you can do certain kettle bell exercises to protect your lower back and protect your shoulders. It's possible, but what the user has to decide is how likely is it? So I know for me personally, I can be as meticulous as I want with a kettle bell or with a barbell deadlift, and at some point, I'm going to hurt myself. Not from being over ambitious, not from sloppy form, something is going to go wrong. Somebody else might look at those two exercises and say no, I'm very confident I can get this. You pay your money, you take your chance.Mike: As a measuring tool, sometimes you never know if one is better or worse but sometimes — every once in a while, even when we have clients come into our gym and you have been doing everything very carefully with them, very, very modest weight, and sometimes people say, you know Mike, I've never had any knee problems and my knees are bothering me a little bit. I think it's the leg press that's been doing it, ever since we started doing that, I'm feeling like a little bit of a tweak in my knee, I'm feeling it when I go up stairs. Something like that, and then one of the first things I'll do is like when did it start, interview them, try to draw some lines or some hypotheses as to what's going on. Obviously there might be some wear and tear in their life, almost definitely was, and maybe something about their alignment on the leg press is not right. Maybe they're right, maybe they're completely wrong, but one of the things I'll do first is say okay, we still want to work your legs. We still want to work your quads, your hamstrings, your glutes, let's try doing some limited range of motions squats against the wall or with the TRX or something like that, and then like hey, how are your knees feeling over the past couple weeks? Actually you know, much much better, ever since we stopped doing the leg press.Bill: Sometimes some movements just don't agree with some joints.Adam: There's a [Inaudible: 01:05:32] tricep machine that I used to use, and it was like kind of like —Bill: The one up here? Yeah.Adam: You karate chop right, and your elbows are stabilized on the pad, you karate chop down. It was an old, [Inaudible: 01:05:45] machine, and I got these sharp pains on my elbows. Nobody else that I trained on that machine ever had that sharp pain in their elbows, but it bothered the hell out of my elbows. So I would do other tricep extensions and they weren't ever a problem, so does that make that a bad exercise? For me it did.Bill: For you it did, but if you notice, certain machine designs have disappeared. There's a reason why those machine designs disappeared, so there's a reason why, I think in the Nitro line, I know what machine you're talking about. They used to call it multi tricep, right, okay, and your upper arms were held basically parallel, and you had to kind of karate chop down.Adam: It wasn't accounting for the carrying angle.Bill: I'll get to that. So your elbows were slightly above your shoulders, and you had to move your elbows into a parallel. Later designs, they moved it out here. They gave them independent axises, that's not an accident. A certain amount of ligament binding happens, and then —Adam: So my ligaments just were not coping with that very well.Bill: That's right. So for instance, exactly what joint angle your ligaments bind at is individual, but if you're going in this direction, there is a point where the shoulder ligaments bind and you have to do this. Well that machine forced us in the bound position, so when movement has to happen, it can't happen at the shoulder because you're pinned in the seat. It was happening in your elbow. It might not be the same with everybody, but that is how the model works.Adam: So getting back to your client on the leg press, like for instance — you can play with different positions too.Mike: Well the thing is, I'm trying to decipher some of — trying to find where the issues may be. A lot of times I think that the client probably just — maybe there's some alignment issues, IT bands are tight or something like that, or maybe there's a weak — there can be a lot of different little things, but the machines are perfect and symmetrical, but you aren't. You're trying to put your body that's not through a pattern, a movement pattern that has to be fixed in this plane, when your body kind of wants to go a little to the right, a little to the left, or something like that. It just wants to do that even though you're still extending and flexing. In my mind and

Today's episode explores the stories of two actual church planters: Rev. Mike Bill of Sharptown Church in Pilesgrove, NJ, a large-sized church that planted a now-thriving satellite campus five years ago; and Yoon Kim, worship pastor of Greenhouse Church in Fort Lee, NJ, a new church plant this summer in Fort Lee, NJ striving to reach unchurched millennials in the Bergen County and Manhattan areas. If you're looking to plant churches, there are many gems in this episode you don't want to miss. Sharptown United Methodist Church (http://www.sharptown.org) - Sharptown Main: 3 Chapel Street, Pilesgrove, NJ 08098 Worship Times: Sundays, 8:30am & 11:15am - Sharptown North: 120 Village Green Dr., Swedesboro, NJ 08085 Worship Times: Sundays, 10:00am Greenhouse Church (http://greenhouse.church) - Greenhouse Fort Lee: Double Tree Hilton Fort Lee, 2117 NJ-4, Fort Lee, NJ 07024 Worship Times: Sundays, 10:30am - Greenhouse East Brunswick: Calvary Church, 572 Ryders Ln, East Brunswick, NJ 08816 Worship Times: Sundays, 1:30pm

Pastor Mike delivers the weekly message

Pastor Mike delivers the weekly message

Travis from the Links @ RiverLakes Ranch calls in to share their special Father's Day Monthly Golf offer for Father's Day visit their website for more information.  GTRadio listener Mike calls into the show to discuss the US Open Olympic Club TV coverage and it turns into an interesting take from Mike, Billy and listener Mike.  Mike & Bill also play GTRadio "Fore Play" trivia where the winner will receive a golf package with two rounds of golf.  Golf Talk Radio with Mike & Billy is brought to you by Slickstix.com, Mike Bender, PGA Top 5 World Instructor, Avila Beach Golf Resort, Blacklake Golf Resort, Adams Golf, Bronstein Concierge, The Links at RiverLakes Ranch Golf Course and Golf Tournament In A Box. VisitGolftalkradio.com for the latest show information, contests, videos, iPhone and Android Apps and more! If you are interested in advertising with Golf Talk Radio with Mike & Billy email us at info@golftalkradio.com.

Jeff calls into to Golf Talk Radio with Mike & Billy to share information on the upcoming Golfland Warehouse Masters Saturday Demo Day at Blacklake Golf Resort - www.blacklake.com.  Mike & Bill play the GTRadio golf trivia games PGA Mystery Tour Player, Chip Away at It and Driver of the Day!  They also share some interesting golf songs and take a few intermissions along the way.Visit  www.tourstrikershop.com and use the promo code "GTR" for FREE shipping on the Tour Striker!  Click Here for more information on the GTR Shag Bag Membership - online golf instruction, great prizes and more! Avila Beach Golf Resort - www.avilabeachresort.com Blacklake Golf Resort - www.blacklake.com Inn at Avila Beach - www.avilabeachca.com Avila LaFonda Hotel - www.avilalafondahotel.com Slickstix - www.slickstix.com Adams Golf - www.adamsgolf.com For more information on Golf Talk Radio with Mike & Billy visit www.golftalkradio.com and visit www.centralcoasttoday.com for Golf Talk TV with Mike & Billy.