Podcasts about quadruped

Listen Now to 106 Future Now Show We begin this week celebrating Mrs. Future on her birthday, including some choice moments from the celebration.  And our solar sun is in the news this week, sporting a huge black corona, unreal!  What could it mean or do? We take a closer look, and soon we are chatting about the various kinds of UV light, especially from the Sun! Flatulence comes out when reviewing some new research on how to make such gases smell like a rose, or at least like a piece of chocolate..I kid you not, this can be done, not simply by disguising the smell, but by swallowing a pill that changes your digestive process!  Why do this? That’s another question; now lets look at the current SOLAR wind.. Earth enters a stream of fast-moving solar wind flowing from a giant hole in the sun’s atmosphere. Meanwhile, robots cleverly disguised at humans will soon be entering our homes en mass, but like anything new, there will be issues. We think they’ll be a bit like a bull in a china shop at first, and will require special care of their host humans.  Sadly, breaking things will be normal for awhile.. Mrs. Future plans to take them up on cooking and cleaning, and her favorite pastime, game playing.  Al wonders about the bedroom.. and you if are worried about your Tesla stock, worry no more, as soon, all new Tesla cars, with the flip of a software switch, can upgrade into a fully autonomous robo-taxis, ready to make you $$$ with your car! And if your budget is not quite up to owning a robo car, there is the dog robot on a skateboard to consider.. Enjoy! Quadruped ‘Dog’ robots enjoying their new mobility

In this episode, cohosts Steve Crowe and Mike Oitzman cover the leading robotics news stories from the week. From the news this week, check out the XPENG Iron humanoid robotics in this YouTube video link: https://www.youtube.com/watch?v=v3wKyFE9HjM In the featured interview this week, Mike Oitzman and Eugene Demaitre interview Marko Bjelonic, CEO and co-founder of Swiss-Mile, discussing the innovative quadruped robot that combines wheels and legs for enhanced mobility. They explore the evolution of the robot from academic research to a commercial product, the engineering challenges faced, and the unique functionalities that set it apart. The discussion also covers potential applications in security and logistics, the importance of autonomy in robotics, and the future direction of Swiss Mile as a technology-focused company. Link: https://www.swiss-mile.com/ – SPONSOR – The show this week is sponsored by RGO Robotics - RGo Robotics' Perception Engine is revolutionizing the AMR business through advanced Vision AI perception technology. Unlike traditional solutions, RGo's software enables AMRs to adapt to changing environments and navigate complex spaces with unprecedented accuracy and the commissioning process is shorter and simpler. To learn more about RGO's solutions goto: https://www.rgorobotics.ai/ Submissions for presentations and registration are now open for the 2025 Robotics Summit: https://www.roboticssummit.com/

We talk about the big show coming up with Beeple, Jules, & Emad. Get your questions ready. We also talk Quadruped rigging & hair, new Ai video tools we've been trying, updates to Mograph.com, the stress of social media posting, and only 2 MONTHS until Camp Mograph.

Sciatica is maybe one of the top things I get asked about in the DMs on Instagram, perhaps because it is so prevalent and difficult to treat in the traditional setting. One of the reasons it may be challenging is because sciatica is more of a diagnosis of symptoms than the “problem.” In this episode, I share how the anatomy of the nervous system can provide the top areas to consider for treatment, which is more than the lumbar discs and piriformis! I also provide some insight into how to use your assessment to determine where to start treatment to have the best outcomes. Resources mentioned:Michael Shacklock- Clinical NeurodynamicsEpisode 9: Left Side Sciatica or Right Shoulder pain-https://www.movementrev.com/podcast/season-1-episode-9-left-side-sciatica-or-right-side-shoulder-painCommon Peroneal Nerve Glide: https://youtu.be/g-s7T5hRCiUSegmental Spine Articulation in Quadruped: https://youtu.be/e9zzJFi4GhkSciatica and the CNS: https://www.instagram.com/reel/CFAe-CJnhWe/Segmental Spine Mobility and the CNS: https://www.instagram.com/reel/CkFJdROJ8M3/CNS Tension Locator Test: https://www.instagram.com/reel/Cj_O5mEOixo/Considering the viscera as a source of musculoskeletal pain and dysfunction is a great way to ensure a more true whole body approach to care, however it can be a bit overwhelming on where to start, which is exactly why I created the Visceral Referral Cheat Sheet. This FREE download will help you to learn the most common visceral referral patterns affecting the musculoskeletal system. Download it at www.unrealresultspod.com=================================================Watch the podcast on YouTube and subscribe!Join the MovementREV email list to stay up to date on the Unreal Results Podcast and MovementREV education. Be social and follow me:Instagram | Facebook | Twitter | YouTube

In this episode, cohost Mike Oitzman sits down with ANYbotics Chief Commercial Officer Enzo Wälchli to learn all about the swiss designed quadruped robot. The ANYmal is designed to be explosion-proof and operate in extreme environments including inspection tasks for oil and gas processing facilities, offshore oil rigs, processing plants, manufacturing facilities and anywhere else that require a nimble mobile platform to operate. ANYbotics is expanding into North America, and Wälchli discusses how the company is approaching this expansion and building its distribution and support network. The company has been selling solutions in Europe since the launch of ANYmal in 2019. The company spun out of ETH Zurich in 2016.

An episode exploring (briefly) the Irish origins of Halloween, and why we as a culture love it SO MUCH (what's not to love).  And a whole lot about shadow work.How to pronounce SamhainWhat is the Quadruped?  This is the Quadruped.Shadow work summarized in a cartoonDr. Carolyn Elliott:  Existential Kink philosophyBurn After Writing: prompts for people who hate unprompted journalingJulia Cameron's definition of Morning PagesDon't go back to sleep.xoRachelFind me on InstagramSupport this podcast on Patreon

Lyssna på Malena, headhunter på Quadruped Rekrytering, när hon berättar om möjligheterna för dig som är Mechanical Engineer i ett nytt spännande projekt hos en kund till Etteplan Sverige.Den här rekryteringen görs av Quadruped Rekrytering för Etteplan Sverige, läs mer om möjligheterna på Quadrupeds hemsida:https://quadruped.se/annonser/mechanical-engineer-mekanikkonstruktor/ Our GDPR privacy policy was updated on August 8, 2022. Visit acast.com/privacy for more information.

JG takes us on a rollercoaster from climate change to mob murders. Then, Kat shares an unexpected discovery in a museum vault. BoO covers Lake Mead discoveries and deciphering a 2000-year-old mystery tablet. It's BOX448 and she got it goin' on, like Donkey Kong. If you click this link, you'll be given all-knowing consciousness. Or it will take you to our new podcast The Shallow End with Schnebly and Toth. Either way, it's pretty cool.See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.

Lyssna på Amie och Cindy som berättar om varför du som Junior Engineers (ME & EE) ska söka dig till Scanreco.Den här rekryteringen görs i samarbete med Quadruped, läs mer om rollen på Quadrupeds hemsida: https://quadruped.se/annonser/junior-engineers-me-och-ee-till-scanreco/ See acast.com/privacy for privacy and opt-out information.

Lyssna på Kristofer och Vedran som berättar om rollen som Electronic Engineer på Scanreco.Den här rekryteringen görs i samarbete med Quadruped, läs mer om rollen på Quadrupeds hemsida: https://quadruped.se/annonser/ledigt-jobb-electronic-engineer/ See acast.com/privacy for privacy and opt-out information.

Lyssna på Kristofer och Erik som berättar om rollen som Mechanical Engineer på Scanreco.Den här rekryteringen görs i samarbete med Quadruped, läs mer om rollen på Quadrupeds hemsida: https://quadruped.se/annonser/ledigt-jobb-mechanical-engineer/ See acast.com/privacy for privacy and opt-out information.

We want to make our demo reels as appealing as possible for the studios we are applying to, but how much do we really need to put on them? It is important to include quadruped animation?

The trainer's guide to teaching clients the fundamentals of health What does it take to make clients healthy? Is it just movement, or is it more?  And is there a way we can make pursuing health for our clients simpler? Make the coaching process simpler? That's why I'm juiced up to bring you Lucy Hendricks for this week's talk.   In this podcast, you'll learn: What it really takes to keep your clients healthy How to create a gym culture that values health, sleep, nutrition, and more What are the pillars of health? Which three habits should brand new clients focus on in their first year of training How mindful movement can give you all the benefits of yoga without the drawbacks Why you should use the "rule of 3" with your exercise cueing The benefits of creating a consistent approach with your clients Why coaching the general population is important What is the future of healthcare? Check this interview out if you want your coaching to be simpler and all-encompassing! Click here to watch the interview. Below you'll find the show notes and modified transcripts. Learn more about Lucy Hendricks Lucy's website can be found here. Enhancing Life Virtual Gym (get 2 weeks of mindful movement free!) here.  Instagram: lucy_hendricks Bio Lucy Hendricks is a gym owner, coach, educator, and speaker who not only takes a holistic approach to personal training but is known for her ability to take complicated topics and making them digestible for fitness and rehab professionals. She helps coaches who have clients that have been hindered by movement limitations get back to what they love. Show notes Here are links to things mentioned in the interview: Seth Oberst - He's an awesome PT who specializes in trauma work. You can check out a course review I did on him here. 90/90 Hip Lift - An exercise commonly used in movement prep. Crozat Appliance - This is the appliance I have in my mouth for palatal expansion. Modified Transcripts Zac: When I say "Personal Trainer," what does that mean to you? Lucy: Just a joke of a career. Zac: Really? Why do you think it's a joke of a career? Lucy: Because I feel like it's based on a really faulty foundation of all this from the start of how we get people in the industry, how we train them, what expectations we give them, how we train them to do their job and the expectation of what they're able to accomplish with people's health. Zac: You know, when you reflect back on your career and how you got started in this industry, did you ever get hit with that like, I'm working with some people and it's like, "Whoa, this person needs a whole lot more than what I learned in my beginning phases of my career."? Lucy: I wouldn't say there was one time where it hit me. It was more of reflecting back on the first five years of my career. Always feeling like a fraud. Because right from the very beginning I started getting invited to podcasts, seminars and people always ask the question, "What do you do to get your clients results?" Which I always hated because I was really good at getting people to lift without pain. But when people say "Results," they insinuate that you got them, their fat loss results, sleep results, just got them healthy. And for the first five years, I always avoided that question or didn't really answer it, beat around the bush, and went to the strength training without pain. And then I realized that the expectation that personal trainers are able to get people to the end result, which is completely healthy, is really unrealistic because no one has the skillsets for that. Building a gym that appreciates holistic fitness Zac: What kind of things did you first shift to that were outside of strength training without pain? Lucy: I would say the functional medicine world and those concepts of working on your sleep, eating real food, at the time gluten-free, sugar-free, trying to go back to what your ancestors ate, and stress management, which I didn't really understand either other than promoting people need to chill out. Zac: Of course, take a chill pill. [caption id="attachment_13364" align="aligncenter" width="500"] Although I personally prefer red pill (Image by digipictures from Pixabay)[/caption] Lucy: It should be less stressed. And telling people that meditation is important, but never actually getting them to do it. Maybe a handful of people tried it or tried other stress-relieving activities, but there was never a process. It was more trying to create the culture where we believed in all these other lifestyle factors that needed to be addressed, but never actually had a system for it. Zac: And I know you like to have a systematic and consistent approach you might say. So, once you ironed out the kinks, so to speak with somebody approaches, as opposed to just say, "Try and relax" when it comes to stress management or meditation's important, sleep's important, but not having those processes in place. What was your process like of making that more systematic in your community that you train? Lucy: I wouldn't take this as advice, but we first started out with workshops. So, I remember we did the first sleep workshop probably three years ago and no one had signed up. So I gave away eight semi-private or something crazy without thinking, just wanting them to come so bad to the sleep seminar, believing if they worked on their sleep, they'll get better results. And then they'll stay longer, which the money won't be an issue. And clients knew that that was a horrible business choice, so they ended up coming, but never picked up the sessions. People did buy blue-blocking glasses, the sunlight lamp, and started walking in the morning and started turning off their overhead lights at night. So, it did change a little bit and some people got results. What really went well was the following year. We did a sleep challenge and we didn't want to attach the winning to results just because everybody's so different. And that's one thing that makes it so hard is you can't really control the outcome in a group setting unless you had one on one coaching, but that takes so much attention and skill sets that most trainers don't have to control a bunch of other aspects that influence someone's ability to get results. So, what we ended up doing was we attached the outcome to participation. So, everybody had a checklist of, I think, 12 things that correlate to sleep hygiene or influence sleep hygiene. And you had the check, I forget so many each day posted on Facebook. And each time you posted a picture, you got your name and a chance to win an Oura ring, which is like a $300 ring. And that worked really well. A lot of people got amazing results better than I thought they would. People who struggled to get up in the morning were able to get up in the morning with no problem. People started drinking less coffee. People started going to sleep faster. We had another client who started pushing herself harder with running. So, she felt that she was working out too hard, but really, she wasn't recovering enough. So, when she started sleeping better, she found herself being able to push harder in the gym. So that was really cool. Zac: I think it's cool that instead of focusing on the outcome, you focus on the process. Because with something like meditation, I know you did a meditation challenge as well. How do you define a successful meditation? Whereas you were able to get people to focus more so on just habits people need to do to be healthy. What constitutes healthy sleep? And it's these keys. And I mean, that's fascinating that you're able to get the buy-in on that. You had good retention rates with that as well? The whole challenge? Lucy: With the challenge? Yes. Zac: It seems like once you take the outcome, so to speak out of the process, it's like people still feel successful. And I think that's absolutely brilliant. Lucy: And people are competitive. So, the minimum was you have to do X amount, but then sure enough, the first person that filled out the entire sheet went on there and got a bunch of praise from us on Facebook. And then other people started going through the entire sheet as well. A lot of people kept up with some of the routines. But anything that pushes the needle in the right direction when it comes to health. And that's what we try to teach people is you can do just about anything and you will get results. So, what we try to do is at least establish the basics of all these other life factors. So that way, we can start pushing the needle in the direction of better health and more sustainable results. The pillars of health a beginner client should achieve Zac: What are some of the key habits you want a new client to exhibit within the first year? Lucy: If I were to pick three, I would say getting a movement routine, which can also mean exercise routine, where they're consistent and they enjoy it. Where it's no longer a struggle to attend the gym. So now you don't have to sit there and "Do I really want to go, or should I just skip this week?" So once going to the gym once or twice a week becomes an easy choice, that would be something that I would want in the first year. The next two would be finding a meditation practice and getting them to teach themselves to be present and train their body to pay attention to what's going on inside and with their thoughts. And the third thing I would say would probably be walking and spending time outside. So, if I were to pick three of those would be the three. Zac: Why in your eyes are those three the most important? I think the movement practice makes sense because that's where people are coming to you for. But as a trainer, that is our bread and butter. So, what about the other two? Why do you think walking is important and why do you think meditation is important and the first things that you put? Lucy: Movement and exercise part is our bread and butter. If that wasn't a priority, then we probably wouldn't have clients. We are really good at getting people to enjoy exercise. I think a reason why people can't stay consistent on a schedule is because they don't enjoy it. We focus on making training feel good. The second one is building a meditation practice, training themselves to pay attention because a lot of people have either maladaptive beliefs, catastrophic thinking, unhealthy behaviors that really are impacting their ability to get healthy. And if you can't sit there and the present moment and pay attention to your thoughts, or even recognize that you have the behaviors that you're doing or practicing in or the self-awareness. [caption id="attachment_13365" align="aligncenter" width="500"] And if you meditate just right, you too will become psychedelic! (Image by 3333873 from Pixabay)[/caption] Self-awareness is the first step to changing any type of behavior, thought, or lifestyle that you're wanting to work on. If people don't have that, it's so hard to even change anything. Our goal is sustainable results. Meditation helps build the foundation required to change all of these thoughts and behaviors that people are having. Walking is to get people moving throughout the day. And that helps with our number one goal, which is getting people consistent in the gym. What we find is if people can walk and move outside of the gym, they're able to recover faster from their workouts. That makes their workouts feel better, they progress a lot faster, which gets them excited. If they're not moving outside of the gym and they're only exercising and only moving at the gym, then these people will progress a little slower. So, it motivates them less. Zac: With the meditation in particular, because inevitably, especially when someone's starting out, you are going to fall off the wagon in some way, shape, or form. And having the self-awareness component and the ability to bring it back to whatever it is you are focusing on, probably helps them get back on track sooner than not. Lucy: Oh, 100%. And then that's what you need. You need the awareness to see the patterns of "When I stopped sleeping and I don't pay attention to X, Y, and Z. When I don't do my movement routine, or when I don't do my morning routine of reading, getting my coffee, doing my meditating, I now notice that I go to the gym less, I start bingeing at night." So, having this awareness of where you dropped off and what are the things that you need to do to get back is everything. Because if you don't have that, you don't know why you failed. So, it was just, "I failed. I suck." And then that's it. So, you don't even have the keys to even get back to where you were, Mindful movement Lucy: So, the idea of the mindful movement service that I created started out when I attended Seth Oberst's class. [caption id="attachment_13366" align="aligncenter" width="500"] Ahh the gold ole days[/caption] Zac: Yes. Lucy: Where he first introduced the idea of how the body and stress and trauma interact together. And how trauma and stress influences what you see in the body. And how you can use a movement practice, meditation practice, and even things like yoga to impact someone's stress or trauma. And how both of them are really connected. So that was when I first got introduced to that idea. And I worked with him online where he did some of his work with me, and then I took a yoga class. I am an ex-gymnast and super flexible, strong, and I take cues well. And yoga was very therapeutic for me. It was a time for 45 minutes for me to only pay attention to what was going on in my body. The muscles that I felt stretching, the muscles that I felt working, the cues that they were telling me to do, I was paying attention to that. And I got immense benefit with it when it comes to the struggles that I was having with my mental illness. But then I noticed that the people that really benefit from it are people like me who are really flexible, take cues well, are strong and have a background probably in gymnastics, ballet, dance, or ice skating. Zac: You got to express to yourself what you already knew how to do in just a unique way. Lucy: Yes. At the same time, I was starting to see the stuff that I was doing with our clients from a different perspective, because I train a lot of people in pain and who have an auto-immune disease. When they would try to cancel on me because they had a flare up, whether their back flared up for the fifth time in a few months or their Hashimoto's flared up. So, they were really fatigued. I would try to get them in the gym anyway. And instead of their full-on workout, I would let them do breathing exercises for about 45 minutes. So, with the information that I had and the outcomes that I was noticing, I thought for the longest time that because they did all the breathing exercises from a biomechanic standpoint, they were feeling really good because we just increased all these movement options. Which there's some truth to that, for sure. But I think I was giving biomechanics way more credit with the information that I had. Although I never did those breathing sessions myself, my client reactions were very positive, so I kept doing it. Sometimes they would even ask for those sessions because they enjoyed them that much. And they would take me aside and like shake my hand or like hug me. Like, "Thank you so much for letting me come in and do that." So, when I learned about stress and trauma and all of that stuff, and I took the yoga class, I realized maybe it's not all biomechanics. Maybe they felt so great because they just meditated for a whole entire hour. Zac: Yes. Lucy: And when they stopped paying attention to their body, there I was reminding them, "Keep tucking, keep reaching, don't lose it, keep exhaling." Because I'm very detailed with my coaching. And that's when I started thinking that I could create something or a service that gave me what yoga gave me with the detailed coaching and the way I see the body, which is really good at meeting people where they're at, who don't move well. People who don't take cues well, people who are deconditioned, people who are uncoordinated with their body, people who can't handle multiple instructions at once, which is about everybody. Which is most people. And that's when I kind of blended both of those worlds and created a service called mindful movement. Zac: You've essentially made yoga so much easier to execute for a lot of different people, which allows those less flexible people to get similar benefits. because you get a wide variety of clients. Have you noticed if mindful movement carries over into the gym? Lucy: Their ability to take cues. Zac: So, it's made your job even easier, even though you already make it easy with your coaching? Lucy: It's crazy. I can just sit down and not do anything. And I've been talking to them about it all week. Last week. "Will someone mess something up because this is way too easy?" So, we started the service last year, during the meditation challenge. It has since evolved from then; from the one-on-one sessions, and then into actual classes once the pandemic hit. Zac: What's a typical session like? So, you got, say, it's the first time someone is attending your mindful movement. What does that entail? Lucy: Oh, I would say it's very similar to like a strength training session with two or three try sets. We pick three different exercises, go through them. I don't do reps. I do more for time just because everybody moves at a different pace. It's a lot of the same cues that I use on the training floor, which, if you're watching this, it's focusing on the stack position, focusing on all of the skills or being able to coordinate your body in a way where you're achieving certain positions and certain moves. [caption id="attachment_13193" align="alignnone" width="810"] The only way to talk to Zac[/caption] I'm introducing one cue at a time and that's all they're paying attention to. And that's why, what I said before, it's making my job easier because that's all they have to focus on is that one cue. So, an example of that would be one that I like to start with is in the supine position with their feet in a 90/90 position. Usually, when you introduce this exercise, people try to put everything together all at once: "Okay, tuck here and I'll fully exhale and I'll keep the ab tension and reach and don't shrug and don't lose a tuck." It's usually a complete failure. Or it's not a failure because you're really good at coaching, but the client is not competent in that move. You might've gotten them there, but they don't even know how they got there. Zac: Yes. They need you to complete the tasks.. Lucy: I did that in the past so much, and it was probably an ego boost of like, I just got this person in this position. But then when I asked them "How was that?" They're like, "I don't know what just happened." Or they you them, "Where did you feel that?" And they say, "Oh, I don't know. Let me do that again." Zac: Yes. Lucy: So, with mindful movement, what I ended up doing was retracting all of those cues and introducing one cue at a time. And it's the example, the 90/90 position legs don't do anything. All they're focusing on is that full exhale. So, it's in through the nose, full exhale, and I'm telling them the count, try to get the 10 seconds and then just breathe in however. And then back over and over again. Breathe in through your nose, full breath out. And the goal is, each exhale you're going further and further and you're trying to count to like 10 to 12 seconds. And that's all they're focusing on. The way I see it is like taking a dance class. It's, you're focusing on like taking a step forward and taking a step back and taking a step forward. And you're just really getting used to like what that feels like. And then I build up on top of that. And so that's the first set. The second set, I tell them to do the same thing, "Full exhale, at the end of the exhale, you should feel some abs. So, hold that air out and even say in your head, holding onto the tension and then letting it go." And then that's what they're focusing on for, I think probably two minutes that I let them go. Zac: So, you don't even mention Ab tension at all with the first round. It's just like the component of exhaling getting air out. And then you're building on top of that? Lucy: Yes. Or I might check in like, towards the end, like "Everybody feeling abs at the end?" Because they're holding their air out. And I just get that confirmation of they are feeling abs. And if someone is like waving their hand saying, "No," I'll try to address it there. Like "Try to exhale a little harder. So, if you're not feeling abs exhale harder." So, I'm getting the steps that are required to get me to the end goal, which is a full exhale with the ab tension and then breathing underneath that tension. So, they do that for the first set. Second set, they're doing the same thing holding for five seconds. And I also give them the right expectation. Like "This is going to be uncomfortable. If you feel uncomfortable, you're doing it right." Which I think coaches fail with that as well. So, in their head, they're literally differentiating. And I tell them, that's their focus of holding onto the tension and then letting it go. Holding onto the tension and letting it go. So same thing. Like "Step forward, step back." Because when people can hold onto the tension and breathe in, usually the reaction is like, "Did I do it right?" Because they have no idea. So, the third round, same thing: "Holding onto the tension, but this time keep the tension." They should know what that tension feels like, because they just let it go for like two minutes. So, breathe underneath the tension and then back to the full exhale. So, I'm building up to that end goal. Usually in that triset, I'm also doing pelvic tuck where they're only focusing on "Rolling up the hips, feeling hamstrings and letting go. Rolling up the hamstrings or the hips feeling hamstrings and letting go." And sometimes I'll put those together. It's whatever I'm feeling, I usually do it on the fly, depending on who's in class. Zac: Kind of your style. Lucy: Yes. Zac: Say you got a bunch of newbies, which I would assume you're triset with them be one move to focus on the tuck, one to exhale, then reaching for the third. Once you have all that built up, then what does the second try set look like? Like if someone gets it with those, do you try to combine or do you focus on other things? Lucy: I will usually move on to things like all fours. So, we'll either do some inverted quadrupeds or quadrupeds tucking, and where I tell them "The three main things that you're doing in the entire class, which is training your body to pay attention and being coordinated with your body." Which is also a huge thing. Instead of telling them "You're learning how to do things right." They're focusing on a cue that I'm giving them. "So, I want you to do something a certain way. I want you to roll your hips instead of picking up your hips. So, you have to pay attention to that." I'm giving them a visual to pay attention to. Deflating their body, inflating, peeling, melting, and then I'm also giving them a feeling. So, if they're doing it the way I'm asking them to do it, I should be calling out the right muscles. https://youtu.be/7SQQeEuTPo0 "You should be feeling your abs at the end of the exhale, or you should be feeling your glutes and hamstrings at the top of the tuck." I'm telling them what to pay attention to. After we do the things like supine, reaching, exhaling, I usually move on to quadrupeds where I'm telling them to pay attention to their back pockets. So that's one of my favorite Quadruped tucking where they're inhaling, pulling the back pockets down, exhaling, pulling the back pockets back up. And I do, which is also taboo for people who are into breathing extension. So yes, don't freak out. I do let people arch their back, but this is what I say. I tell them to "Work with what you have." Because I do want people to be able to arch their back and be okay, even if it's a little bit uncomfortable. So like, this is what the class is for, is being able to move your body and be fine. We're not loading it. What I say is "Work with what you have. Move as much as possible. As long as it feels good." So, for me, it's going to be very extreme. I can arch my back all the way and then tuck all the way. But someone who's a little stiff. I don't want them to look like me and I don't want them to think that they need to look like me. They're working with what they have and I'm telling them, "You are differentiating between tucking and untucking. Your back pockets are either down or they're up. So, if you get distracted, where are the back pockets? Either up or they're down." And then I'll move into some supine, like putting it together, like supine reaching like an ISO dead bug and working with that. And then a lot of squatting. Zac: Squatty squats. I'm sure. [caption id="attachment_13367" align="alignnone" width="810"] The only way to squat![/caption] Lucy: Yes. Squat holds. Where they're focusing on the same thing, the same move that they've been practicing, the same exhaling, the same feed. So, I'm just telling them all the things to just pay attention to. And we progressed from there. Zac: This is nice. You give an external cue, back pockets. You give an internal cue, tuck your hips. And then you almost get like an inter receptive cue. Like, "What am I feeling within me?" And that's good because if someone doesn't hit one and two, they might hit three and then they'll know that they're doing it correctly. So, I think that's really good to build in that redundancy because it makes your job easier. Lucy: Yes. And what I learned actually recently, I've always done the three things. But now I see it or I can see why it works. Apparently, people need three things to see a pattern. So, if you can describe something three different ways, then they can almost see the big picture of - if I just say "You're reaching your chest away from your hands." Like that might not mean anything. But if I give it three different ways, like "Picture the space between your hands and your rib cage, getting away from each other. Think of your upper back getting wide. Think of everything being pushed back." And then you're kind of painting the picture so they can see the cue. Because they don't know anatomy, they don't know anything. Zac: No. They don't. Lucy: And they're not aware of their own body. So, you're trying to just bring the awareness to them. Zac: Well, I imagine it probably reduces the frustration. I've ran into coaching someone and asking if they feel a specific area. They'll say, "Well, no." And then they think they're doing it wrong. But if they're feeling the sense that they're doing this movement, or they're envisioning this thing happening, it was within their bodies and you can almost point them towards, "Well, those are activating when you do that. If you can sense that your body's doing that, then you're winning! Side note. How pissed were you when you found out that the rule of threes was a thing and not something you came up with? Lucy: Really pissed. Zac: There's nothing original, happens to me all the time! Lucy: Yes. I had books on it. Zac: Really? I've heard of rule of thirds in the video. Or when you're doing PowerPoints where you need to have like two or like three things filled on the PowerPoint and they leave one spot blank. A consistent approach to coaching Zac: Why is a consistent approach to movement and training so damn important? Lucy: It develops a training model that produces clients that are so independent, making your job really easy. You create a training experience where people can socialize and you can catch up with clients because they don't need to be babysat. I noticed all of these benefits when I went to the extreme thinking that neutral spine was the only way people need to be lifting because that's the safe way to lift. Even though I was wrong in that aspect of seeing the body that way and not fixating too much on biomechanics, I couldn't ignore all the benefits from that approach. So, I had to figure out how to continue to have this approach and not have all these negative aspects? Because one of the benefits is the client independence, which is crazy. The other benefit is people can get strong, but not be so consistent in the gym, because everything looks very similar, even though an offset step up is different than a goblet hold step up or a higher step up with a zercher hold. It's still very similar. Even though we're loading different tissues, we're loading similar moves and similar tissues. So, people can get strong and also experienced novelty. I can have a step up increase in weight, but then have different variations in step-ups. Same thing with squatting. If I build a consistent squat that looks the same pretty much every time, I am going to be able to progress that person by doing different types of squats. That's how we're able to have people who've been strength training with us for nine years and they're still being challenged. And we are still able to find things that they struggle with. And then two, it's not just about weight. You have all this sense of accomplishment throughout your training program every six weeks, that's not just attached to how much weight you're doing. If we have an exercise that needs to be done a certain way, you now have a goal. Well, half kneeling cable pull down, needs to be done with me keeping my half kneeling position, me pulling down without shrugging without arching my back. So, I have to keep all of these things and do it this way for the next six weeks and feel that gets stronger, feel more coordinated or more efficient. https://youtu.be/1x_Qc-41wEs Even though technically you could totally do more weight if it was just a seated cable pulled down, but our clients don't see strength training that way. They see all these different exercises like a skill that they get to learn. And I kind of paint that picture like, "Ooh, half kneeling cable pull down. That's what you get to learn and get stronger in for the next six weeks." Even though it's not going to be as challenging technically as a seated cable pull-down where you can totally get more volume and more weight. Zac: This challenge coincides with what you're trying to build with your mindful movement. It's mindful movement under intensity, staying attunded with your body while lifting heavy weights. With you having consistency with your coaching, that it allows for people to not just want to work with you, but with other trainers who think similarly. Lucy: Yes. It allows you to share clients. And you can still be your unique coach and have your own personality and people will have favorites. But the problem that a lot of people run into is you cancel when your favorite coach goes out of town and that's what you don't want to happen. That used to happen to us. If I would go out of town, people wouldn't want to coach with Dave, or he went out of town, his people didn't want to be coached by me. So being able to have this consistency of how you provide a training experience and how you coach things needs to be pretty consistent. The importance of working with people in pain or autoimmune diseases Lucy: It just feels really rewarding to provide a training experience that people who otherwise wouldn't like to lift at all or had never stepped in the gym or never thought of themselves as lovers of exercise, get them to enjoy a training experience. Or get them to say things like, "I can't believe I like coming here or I can't believe it rained and I didn't cancel." I get them to that point. I get these people who have never stepped in the gym or have had horrible experiences and they literally say they hate exercise. And I know that in a month or two or three, however long it takes, they're going to be a different person. I don't tell them that just because no one's going to believe it. But I know. Zac: You can see the vision down the line and they're focus right now. Lucy: Yes. And the joke that I tell some of my clients, because the people that we do attract are very similar. It's so cool that we have people who would much rather be at home with their spouse, drinking wine or smoking a bowl and watching TV and eating pizza. But instead, they're here training twice a week, every week, pretty consistently. Sometimes they fall off because work of deadlines and shit happens. But we created an experience where those types of people are here. Not the gym rats, the meatheads, the people who enjoy fitness, the people who are advertised to join the industry. It's everyone else, regular people. The future of healthcare Lucy: I would want to redefine what it means to be a personal trainer or what it means to be in this industry. And redefine what it takes to be healthy. Because I think come to more of an agreement where perfection is not the goal and being healthy doesn't mean that your diet is perfect, you're always sleeping well, that you never do any drugs, that you never drink, that you never have times where you come in, hung over, that you have times where you spend too much time with your friends on the weekends. Zac: Play video games too long. [caption id="attachment_13368" align="aligncenter" width="500"] We all have our vices (Image by Rafael Javier from Pixabay)[/caption] Lucy: Yes. You eat too much pizza. You travel too much and you don't take care of yourself or you went on too many vacations. So, we're like, what do we mean to be healthy? And redefining that. And then creating a environment, like a gym environment where that's what we push for, where we understand that people are social creatures, we understand that people cope in certain ways. And just because we think it's unhealthy, it doesn't mean that people should be shamed for it. Like what's the difference between you drinking too much caffeine, which most trainers do, and then a client smoking weed? Or drinking a glass of wine at dinner? Like what's the difference there? Zac: Or drugs. Lucy: And also understanding that there's so many factors in someone's life that personal trainers have zero control over. So, all we can do is support them. Because I think the idea now is if you see something that's out of your scope or a roadblock that's preventing your client from getting results, like sleep apnea or severe mental illness, the idea that you can just easily refer out and things are taken care of is like from a fantasy world, because that doesn't happen. One, people might not be able to afford it. Two, they may not even do it. I've asked someone to get a sleep study five times and with three different people and they won't do it. But I still have to train them. Or someone might have severe mental illness and they're already seeing a therapist, but they're still struggling. Or people are still in back pain, even though they've gone to the Mayo clinic, Cleveland clinic, seen multiple physical therapists, pain management doctors, they're still in pain, and I still have to train them. So, looking at all these other factors and realizing that we don't have control over that. So what we have to do is learn about them, understand how it works or how it's impacting our clients and just figure out how to support them best and create a service that meets them where they're at. Sum up Exercise, meditation, and walking are the first three areas a brand new client should focus on. Mindful movement involves breaking down specific movement components to eventually progress through the weight room. A consistent approach to coaching similar movements qualities allows for smart progression, variety, and better transfer between trainers. The future of healthcare involves meeting clients where they are at and supporting them in any way they can.

Craig and Ben are joined by guest presenter Alan Pixsley to discuss, among other things, concerts on the seabed, Oktoberfest, robot dogs, how to duct-tape your Head of Finance to a wall, and multi-million-dollar slot machine winners. What a week!

Dr. James Smith of York University is an engineering professor with a passion for robots and teaching. His robotic models of the human cervix and of quadrupeds teach us how biomimetic approaches to modeling can constrain our thinking, and how collaborating with students in our research can unlock new possibilities. Hosted by Cameron Graham, Professor of Accounting at York University, and produced by Bertland Imai of York’s Learning Technology Services. Visit our website at podcastorperish.ca Podcast or Perish is produced with the support of York University.

On this episode of the Healthy, Wealthy and Smart Podcast, I welcome Christa Gurka on the show to discuss marketing. An orthopedic physical therapist specializing in Pilates-based fitness, rehabilitation, injury prevention and weight loss, Christa Gurka’s reputation speaks for itself. With two decades of experience training those of all ages and fitness levels, the founder/owner of Miami’s Pilates in the Grove, which serves the Coconut Grove and South Miami communities, believes in offering her clients personal attention with expert and well-rounded instruction.   In this episode, we discuss: -Why you should design an ideal client avatar -How a small marketing budget can make a big impact -Crafting the perfect message to attract your ideal client -The importance of continual trial and error of your message -And so much more!   Resources: Christa Gurka Instagram Christa Gurka Facebook Pilates in the Grove Christa Gurka Website FREE resources     A big thank you to Net Health for sponsoring this episode! Learn more about the Redoc Patient Portal here.   For more information on Christa: An orthopedic physical therapist specializing in Pilates-based fitness, rehabilitation, injury prevention and weight loss, Christa Gurka’s reputation speaks for itself. With two decades of experience training those of all ages and fitness levels, the founder/owner of Miami’s Pilates in the Grove, which serves the Coconut Grove and South Miami communities, believes in offering her clients personal attention with expert and well-rounded instruction.   Read the full transcript below: Karen Litzy (00:01): Hi Christa, welcome to the podcast. I'm happy to have you on. So today we're going to be talking about three strategies for marketing for cash based practices. And the good thing about all of these strategies is they don't cost a lot of money, right? And that's important when you're starting a business. You know, we don't want to have to take out a bunch of loans, we don't want to have to spend a lot of our own money. We want to try and start up as lean as we can. And so I'm going to throw it over to you to kick it off with. What is your first strategy for marketing for cash based practices? Christa Gurka (00:43): Perfect. So one of the reasons I just want to start with saying why I'm a little passionate about this marketing thing is because myself included when I first started, I really kind of, I felt like I started backwards almost like from the ends. And I think it's really so helpful for people to learn to start kind of from the beginning. Right? So my very first strategy that I think is really, really important is to have a real good idea of who your ideal customer or who your target audience is. And I get often some pushback from people saying, well, everybody can use my services. Of course everyone can use physical therapy. Absolutely. And that doesn't mean you have to single anybody out. But you know, I think Marie Forleo said it or maybe somebody said it to her, but when you speak to everyone, you really, you speak to no one and so slew thing, your who, your ideal customer is, how they feel, how they think. Christa Gurka (01:45): It's very, very beneficial. So if you want, I can kind of go through like a few questions that I use to kind of narrow down who that person is. So one of the things to know when we go through our ideal customer, we actually give this person a name, an age, a gender demographic, married, not married, retired, not retired, education level, median income. And when we do anything in our business now, so we are ideal customer, her name is Georgia. And so we say every time we have a meeting we say, well what will Georgia think about this? Well Georgia like this, so we're Georgia not like this. So that's the very first thing. And we refer to that person as their name. And then you want to go through like what are their biggest fears about whatever problem they're looking to solve. Christa Gurka (02:40): People buy based on emotion. And so get into the underlying source of that emotion is really, it can be very powerful. So what are their fears? What do they value? Right? Cause when it comes to money, people paying for those, it's not always a dollar amount. It's more in line with what do they value? And if you can show these clients that you serve, offered them a value, the money, the dollar amount kind of becomes obsolete. So things like that. What could happen, what would be the best case scenario if this problem were solved for them? What would be the worst case scenario of this problem were never solved. So in terms of physical therapy, let's say generalize orthopedics, right? Back pain. 80 million Americans suffer from back pain. Yeah. So an easy one to start with, an easy one to start with, right? Christa Gurka (03:35): So let's think of, you know, back pain, it's so general, right? But if you can say, what is the worst thing that can happen because of this back pain, right? So maybe the worst thing that could happen is this person loses days at work because they have such bad back pain, they can't sit at their desk or maybe they have such bad back pain that there performance drops and so that cause they can't concentrate. And so now maybe they lose their job or they get emoted because their back pain. So the worst case scenario is maybe they're not, they ended up losing their job because of back pain. So you kind of take it all the way back. And then if you could speak to them about how would it feel if we were able to give you the opportunity to sit eight hours at a desk and not think of your back pain one time and what would that mean to you? So really kind of under covering a lot, a lot, a lot about who your ideal customer is. It's my number one strategy. Karen Litzy (04:39): And I also find that it's a great exercise in empathy. So for those that maybe don't have that real innate sense of empathy, it's a way for you to step into their shoes. And I always think of it as a what are their possible catastrophizations? So if we put it in the terms that the PT will understand, like when I did this number of years ago, I sort of catastrophized as this person. What would happen if this pain didn't go away? I wouldn't be able to take care of my children. I wouldn't be able to go to work. It would affect my marriage. My marriage would break up, I would be a single mom. I would, you know, so you can really project out really, really far and then reel it back in, like you said, and say, well, what would happen if they did work with you? What is the best case scenario on that? So yeah, I just sort of catastrophized out like super, super far and it's really helpful because when that person who is your ideal client then comes to you and you're doing their initial evaluation, you can ask them these questions. Christa Gurka (05:51): Yeah. Yeah. It's very powerful. And I love how you brought in, like you empathize with them and you know, and by the way, a lot of our clients do catastrophize, right? And we have to reel them, we have to reel them back in. So that was a really great point. I also think it can be sometimes on the flip side where somebody maybe comes in and their goal is very benign. Maybe it's, I really want to be physically fit. I want to look good. Right? So you kind of think, well, what's the catastrophe if that doesn't happen? But maybe, maybe they're in a relationship where they're a partner. Aesthetics is a big part of that. And maybe they feel insecure and they feel if they don't present well to their partner, their partnership may dissolve whatever the case may be. So now you're getting to an underlying, it really is more emotional than physical, right? So now you're being able to empathize with them in that way and speak to them in those terms, give them positive things that maybe they don't even realize they need. Karen Litzy (06:53): Exactly. And then it also seems like once you're in those shoes or walking in their shoes, in their footsteps, however you want to put it, that’s when that person does come to you, you can have a conversation with them that's maybe not so much centered around back pain, but that’s centered around their life. And that's when people make that connection with you. Right? So when we're talking to patients who are not sure that they want to start physical therapy, if we kind of get them, they're much more likely to come and see us. So it's not about the back pain, it's not about the knee pain. It's about how are we going to make a difference in their life. And if we can make that, like harking back to what you said earlier, it's an emotional experience and people tend to buy things based on emotions and their gut feelings and how they feel. So if we can tap into that in a really authentic way, then talk about a great marketing strategy. Christa Gurka (07:58): Excellent. Exactly. Karen Litzy (08:00): And then, okay, so we've got our ideal customer, client avatar. Now what do we do? Christa Gurka (08:10): Great. Now what? So you've got your ideal customer, right? And so by the way, people also sometimes think like, well, I don't want to pigeonhole myself into this, right? But by the way, your ideal customer may change. It's okay first of all to change. And he doesn't have more than one. You can have more than one. Certainly we have more than one in our business. And by the way, you may start out thinking about one ideal customer, but the people that keep coming back, maybe somebody else and you're like, Oh, obviously, maybe I have to rethink this. Right? And again, it doesn't mean that you can't serve someone else. It just means that when you're thinking about marketing and stuff, you're going to go after everything should funnel into one specific thing. So then the next step in the marketing is, okay, so where do these people live? Christa Gurka (08:59): And I don't mean live like literally what neighborhood do they live in? Where do they live in terms of getting their news information? Where do they live in terms of being on social media? Where do they live in terms of, you know, what do they value as far as like personal or professional life? So one thing I see is, you know, people you know are like, well, I'm gonna put an ad in the newspaper, that's great. But if you live in an area where nobody reads the newspaper, then you're putting your money somewhere that you're not going to be seen. Or maybe the flip side is, well, I'm going to do a lot of stuff on Instagram. Well, if you were, your clientele is over 65 studies show that most people over 65 are not on Instagram. That doesn't mean they're nobody is, it just means, you know, or vice versa. Christa Gurka (09:50): If your client is 25, they're probably not on Facebook anymore, right? So, then again you can be, this is why it won't cost you a lot because you can narrow down where you are going to spend your money, right? Also, if you're running Facebook ads, which will then go on Instagram you can narrow down in your audience when you build out your audience to be very, very, very specific based on are you a brick and mortar establishment? So are you trying to get people to come in to your place? Right? So you want to say, well, if people are not, if you know that your ideal customer's not convenience as important and they're not going to travel more than five miles, you shouldn't market to people that live or work outside of a five mile radius from your studio. Right? So that's important to know as well as also maybe your customer gets their information from friends or relatives, you know, or like someone said, you know, you need to go see Karen, she's been really great for me and that's how they get to you. Christa Gurka (11:00): So how can you then get in front of your client's friends, right? Maybe you could do an open house, invite a friend, bring them in. Let's do one-on-one, you know, just kind of like a talk, right? Maybe you could bring them in if, say your ideal customer, let's say your ideal customer is in their sixties, what are some things that people in that age group are going through? Maybe you can have a talk about that specific thing. Not necessarily a therapy, but now you get everyone to kind of come to you. It's not even about what you actually do cause you can need them based on where they are. And most people, by the way, they say there's the numbers range, but usually they have to see you about seven times or have seven points of contact with you before they're comfortable buying from you. So these are just way to get people to know, like, and trust you and then they'll buy from you. So that's strategy number two. Once you know really who your customer is and they could take a couple years to really start to peel back all the onion of that, then the next thing is be where they are, be in front of where they are. Karen Litzy (12:13): Yes, absolutely. And, I love that you mentioned the different types of social media and who's on where, because like you said, this is something that isn't going to break the bank because you have narrowed down exactly where you want to spend your money. Right? So we're taking who that ideal person is, where finding out where they like to hang out, what they read, who they're with, all that kind of stuff. So that when you build out a marketing campaign for your business, you kind of know who and where to target. Christa Gurka (12:49): Right? Exactly. Yes. And even so, even with Facebook, yeah. When you build out your audience, right? So you can have a variety of audiences. You can create lookalike audience, which I'm sure is like a whole podcast onto itself, but you can also target people that like certain brands. So when I do my ideal customer, I'm like, well what brand do they resonate with? In other words. So I would say that our brand is a little more towards Athletica versus like Lulu lemon. And that's not to say one is better than the other. It just means that's who my generally customer is. And why, what do they value? They value that customer service. You get, you know, Athletica has like a, you can take anything back all the time, right? So when you build out a Facebook ad, you can also target, that's right. They've bought from Athletica online. Right. So now you're reaching people. So you kind of near just keep narrowing it, narrowing it, narrowing it down, which can be, you know, other interests is your client. Do you do pelvic health? So obviously women, although men do it right, if moms can you target people that like mom influencers on Facebook or on the internet. So these are all just ways that the more you know about them, then you can use that in your marketing strategies afterwards. Karen Litzy (14:15): Absolutely. Fabulous. Okay. So know who the person is, know where they're hanging out. What's number three? Christa Gurka (14:23): Okay. So number three to me is the most important, the most, most important. And that really is messaging. So when you're working with your ideal, when you're working through that ideal customer you know, workbook getting to them, to you for them to use their own language for you. So I see this very, very commonly, and I am sure you can attest to it too. When physical therapists, we love what we do. We are passionate about movement and anatomy and biomechanics but you know what, the general population has no idea what we're talking about. None. Zero. Yeah. And so oftentimes I feel like, and by the way, I'm not saying I did this for a long time too. I think that we're trying sometimes to get other practitioners to say, Oh, that's a really good therapist. So we're talking about pain science and biotech integrity and fascial planes and the general population. Christa Gurka (15:32): The end consumers, like I have no idea what you're talking about. So you need to speak to them at their level based on what their problem is. And kind of like how we spoke about before. It's not always the back pain, it's what the back pain is keeping them from doing. Right. it's not always, let's take pelvic health for example. Right? A lot of pelvic health issues or not necessarily painful. Okay. So say you have moms, this is super, super common stress incontinence. They leak, they leak when they jump and they go to CrossFit and they're embarrassed to start with a jump rope because they, it's not, why? Why do women go 16 years after childbirth? Because you know what? It's not really painful. So they don't consider it a problem. Like physical therapy is not going to help me with it. So, but if you say to them, Hey, that might be common, but that's not normal, and guess what? Christa Gurka (16:25): There's a solution to that, you know? That is something that will resonate with them. Do you like things like, do you feel, do you worry when you're out at a restaurant as it gets later and later that the line at the bathroom is going to be too long and you stop drinking because you're afraid to wait in line for the bathroom? Right. So some women will be like, Oh yeah, I totally do that. Right? Are you afraid to chaperone your child's field trip? Because the bus ride is going to be three hours and you don't think you can hold it three hours on the bus without a bathroom. That's terrible for a mom. She can't chaperone her kids field trip because she's embarrassed that she might have to go to the bathroom. So using their language. So I like to send out surveys very frequently. Christa Gurka (17:09): Google doc is super easy. Survey monkey and ask them things like, what are your fears about whatever it is you're trying to sell. Right. what are your fears about exercise? What are your fears about back pain? How does it really make you feel? Okay. what are your, like maybe even if you could pay and if money was not an issue and you could pay anything, what would that look like for you? How would that make you feel and starting to, then you start to use that language. We've all seen marketing campaigns where you're like, yes, exactly. Totally. That's how you need to get into them. Right? And so maybe maybe as a physical therapist, it's tough for us because we're like, well, no, their hamstrings are not tight. It's not hamstring tightness. It's neural tension and it's the brain and the nervous system, but they don't, they don't understand. Christa Gurka (18:06): So you got to get them in. What they feel is that they have hamstring tightness. So you got to tell them that you can fix their hamstring tightness. And then little by little you explained to them that it's neural tension, right? But if you start off with neural tension, they're going to go somewhere else. And so I kind of like, I use this example a lot if you, cause I think we can all relate to this. We're on tech right now, right? Okay. So if you have, I have a Mac, I have an Apple. If I go to the Apple store, cause my computer crashes or my phone won't turn on and I go talk to what are they, what are the genius bar, the genius bar. And the guy's like, you know, so what I see here is the motherboard has this month and this software program, you only have so many gigabytes. Christa Gurka (18:50): I'm like, can you fix my computer? That's all I want to know. And if he says yes, I'm like, I don't care how you do it. So whether you use taping or I use myofascial release or somebody uses Pilates or somebody uses craniosacral therapy, it doesn't matter to them. So the end consumer, they just want to know that you can solve their problem. People have problems and they want to know that you have the answer to solve their problem. And that's it. So messaging is really, I think, crucial. It's the crucial point of the puzzle. Karen Litzy (19:28): And now let's talk about messaging. Let's dive into this a little bit further. So I think we've all seen different websites of healthcare practitioners, physical therapists and otherwise that kind of make us go like, Karen Litzy (19:43): Oh boy cause it's in cringeworthy in that it comes off as a little too salesy, a little too slick, a little too icky. So how can we compose our messaging to avoid that? Unless maybe that's what their ideal patient wants. I don't know. But yeah, how can we craft our messages that are going to hit those pain points, get that emotion going without being like a salesy, weird gross Christa Gurka (20:18): So the other thing I think that's important to understand is people's buying patterns. And when people say no to you, maybe they're not saying no to you, they're just saying this. It's not a value to me at this time. So one of the phrases, one of the things that I've really restructured, cause I used it, take it very personally, if someone will be like, no, I know and I'd be like, what you mean I could totally help you? And now I'm like, you know what? It's basically I look at it like if I'm at a party or I'm having a dinner party and I serve or Durham and I'm like picking a blanket and be like, no thanks. I'm like, okay, walk away. So I say therapy with Krista. No thank you. No problem. Let me know if I can help you in the future. Christa Gurka (21:04): Right? So the way that I say it is if you just speak honestly to your customer, honestly, to your customers. Nobody can be you at being you. So be your authentic self, whatever that brand is for you. And whether it's your company or you yourself, and let that come through in your messaging. Right? So in other words, like if your messaging is also about mindfulness and positivity and looking past the pain and what is your relationship with your pain or dysfunction that should maybe come through in your messaging that you're more holistic, that you're not going to be a treat them and street them type thing. But maybe if your messaging is, Hey, we're going to treat you and street you and you'll be out of here in 15 minutes, you're going to attract that type of customer. So either one is fine, but I just say really be authentic. Christa Gurka (21:59): And the other thing is, I would say send your website. I don't put a lot, a huge amount of stock in my website to be perfectly honest. I do love my website. I'm a very like, analytical person. So the colors and where everything sits is important. But I don't think as, I'm not a big believer that as much selling goes on your website as a lot of people may think, I think it's a place where yes, people are going to Google, someone gives you a reference at a cocktail party, they're going to Google your website, but they're basically going to look like, does this resonate with me? So what you want to hear is, you know, that tagline at the very beginning, you know, is does that tagline, the first thing that they see, does that resonate with that person? Right. So we use, because we're Pilates and physical therapy, we will, right now our website's a mess because it's got coven. Christa Gurka (22:47): We're close, we're not close. But helping people heal with love, every twist, every turn and every teaser. Teaser is a plot. He's exercise. So we stuck that with love in there because that is part of who we are. We are a community. We care about our clients. So you're not just going to come in here for like two things. We want to help you where you are. So that's, so if someone's like, yeah, that's cheesy for me, then it's okay, they can go down the street. Right. and we don't, I used, by the way, this has come with like 10 years of testing. You just got to test it. You got to test it and you got to see like who does it resonate with? Send it to a bunch of people and ask people for their honest feedback. Give me, you're not going to hurt my feelings. I need to know like, what do you see when you see this? What, how does it make you feel? So ask people their opinions and not physical. Karen Litzy (23:45): Yes. Yes. And you know, I just redid a lot of the messaging on my website and I sent my website from what it was and I'm in a group of female entrepreneurs, none of whom are physical therapists. I sent it to them, they gave me some feedback, I changed a little things. I sent it again, they gave more feedback, I changed some more things and now I feel now they're like, Oh see this sounds more like you. So before what I had in my website is what I thought was me. But then once I really got like had other people take a look at it, they're like, Oh, no this sounds more like you. And yeah, I love that tagline on the front. Like the tagline on the top of my website is world-class physical therapy delivered straight to your door, Christa Gurka (24:28): Which is short and concise and what you do. And it's what I do. Very easy. Perfect people. Oftentimes I see these like tat and they're like, you know, they had their elevator pitch. I'm like, what's your elevator pitch? You know, people talk about, Oh, what's the elevator pitch? I'm like, if you cannot describe what you do and like two sentences or 10 words or less, how do you think other people are gonna if you can't understand it for yourself, how are other people gonna right, right. Like you said, that takes time though. It does. It does take time. I struggled with this for a while, but me always, yes, but I think as physical therapist, one of the reasons we struggle is for a number of reasons. One. If we're business owners, we tend to be overachievers, right? We tend to have weak temp. We're bred from a certain mold. Christa Gurka (25:18): Right? the other thing I think is physical therapist, we're very analytical. We're very left brains, right? We are, I mean I think it's what makes me a really great physical therapist. But then the flip side of that is we're perfectionist. Everything has to be analyzed. And so we get so caught up in like the details of analysis and we went to PT school. So we have to show how smart we are. But being smart also means understanding what your customer's going to understand. And so you kind of have to swivel out of that. So sometimes even in groups when I'm like, when we see people like, Hey, what do you guys think of my website? I'm like, don't ask us, we are not your customer. Go ask your customers like what they think of your website. And so when I was in a group, you know, my coach challenged me to narrow things down as well. And they used to say things like, if you were running through a desert and you like and you were selling water, what would your tagline be like what would you, what would your board say? And you know, people will be like ice cold, dah dah dah. And he was like, just say water. If someone's running through a desert, all they need is water, water will suffice. Water will suffice. Clean water less is more free water. Even less. Yeah. Karen Litzy (26:42): And I remember, this is even years ago, I was doing like a one sheet, like a speaker one sheet. This is a lot off topic but talking about how we need to tailor our message to our ideal audience. So I had, you know Karen, let's see PT and I remember the person was like, does that mean like part time personal trainer? And I was like no physical therapist. Like you need to write that out then because the average person like PT. Okay. Does that mean part time personal? Like what does that even mean? So it just goes down to or sorry, it goes back to kind of what you said of like we have to speak the language of the people who we want to come to see us. Right? And the best way to do that is on our websites is we just have to simplify things and it doesn't mean dumb it down. It just means like simplify. And I'm going to give a plug to a book. It's called simple by Alan Siegel and it's all about how to simplify your language, your graphics, and how everything comes together to create a site that people, number one are attracted to and number two want to hang out at. Christa Gurka (27:53): Right? Exactly. And there's a lot of testing and I'm a big thing like testing. It's just testing, testing, testing. We test our sales page, we test even now with like some of my coaching stuff, working with other female business owners, testing, sometimes going in and testing, switching a graphic, have what you have above the fold. So the fold for those of you that don't know is like when you're on a website, it's you don't have to scroll. So everything is above where you have to scroll. I'll call to action a CTA right at the top. Changing phrases, you know, not using broad language like confidence, like what does confidence actually mean, but maybe making it more specific using language so that that's a really good thing. Helping or like, you know, reading yourself a back pain so that you can live the life you desire and deserve. Christa Gurka (28:57): Right? So changing little, and you can change that by the way, mid campaign, mid launch daily. You could change it if your Facebook ads are so one of the things, if you're, if people are clicking on your ad, but when they're not converting on your sales page, that usually means that either the messaging and your ad is really off and they're, once they get to your sales page, they're not understood. There was a disconnect between what you're offering or your messaging is great, but your sales page sucks. Or vice versa. Maybe nobody's clicking on your ad. Then whatever you're trying to sell them there does not resonate with them, right? So there has to be a connection. And usually when people don't buy, there's either a, with your offer or a problem with your messaging. Christa Gurka (29:49): So test means put it out there, see what kind of feedback you get, and then it's think of it as, okay, what we do in therapy, right? So this, what do we do when we get a patient in, we assess, we treat, and then we reassess, right? So what's going on? Let's try a treatment in here. Let's reassess. Is it better? If it's not better, what do we do? We go back, assess again, and then do another treatment and then assess, right? Reassess. So in marketing it's the same. So let's say you wanted to do, let's say you're working on like a sales page on your website, right? A sales page. I know it sounds salesy, but it's basically your offer, right? If people are getting there, so you see people you can track. By the way, with Google analytics, like people coming to your site, if a lot of people are coming to your site but they're not clicking on the call to action or they're not following through to check out some, there is some disconnect there. Christa Gurka (30:56): So maybe it's the messaging. So then maybe try to change the messaging, tweak the messaging, and then watch the outcome again, maybe people get all the way to the checkout and then abandoned cart. Maybe it means that something they got confused with something at the end. Maybe there's the customer journey wasn't right. They got to the end because they put something in the cart and then maybe your checkout structure is off or something like that. So test it and then just retest until your numbers are like, now we hit it. And by the way, it's taken me. I mean I'm still testing. Hmm. It seems like it's a constant reinvention. Constant, constant. Because the market keeps changing. Especially now. By the way, by the way, right now I don't know why there are. So at the time of this recording, we are in the middle of COVID. So when people come back, your messaging, okay. Is going to have to change, right? So we need to be aware of that. Karen Litzy (31:49): Yes, Absolutely. All right. So as we start to wrap things up here, let's just review those three strategies again. So who is your target market is number one, where are they hanging out? Where are they living? Not physically their address, but you know, where, what are they reading? Where are they hanging out, what are they doing online, what are they doing offline? And then lastly is making sure that your messaging clearly conveys part one and part two. And how you can solve their problem. Awesome. So now if you were to leave the audience with you know, a quick Pearl of wisdom from this conversation, let's say this might be someone who's never even thought about any of this stuff before. What did they do? Christa Gurka (32:40): So in terms of like, never even thought about marketing before or going into brand new, brand new out of PT school are, or brand new, like they want to kind of dive in and start doing their own thing, but they want to do it in a way that's efficient and that doesn't break the bank, right? So I would definitely say, Christa Gurka (33:17): Start with the end in mind. So that's from a great book, right? So so start with the end in mind meaning, but don't start at the end. I think a lot of people confuse that with, they start with the end in mind, but then they go right to the end and they go to marketing, right? So I like to equate everything back to physical therapy, right? So when we learn about developmental patterns, we all know, like we start with rolling and then Quadruped high kneeling, right? So if you take a patient that's injured and has a neuro, you know, and motor control problem and start them in standing off with multiple planes, you've missed a bunch of it, right? So you start marketing without understanding who your ideal customer is and finding out what they think and how they feel. Christa Gurka (34:01): You're going to spend a lot of money and you're not going to know why it's not working. You're just going to think Facebook ads doesn't work or I'm not good enough, which is a very common thing, right? So take the time to do the work. The ground work. Nobody loves to learn rolling patterns. But why is it important? Because if you work from the ground up, you take the time to instill these good patterns underneath. So take the time to do that. And the other thing I would say is just decide, you know, don't go through analysis paralysis. Decide and move. And the only way you're going to know is you got to put it out there. So you know, Facebook lives, Instagram lives. That's, you know, we didn't maybe start when social media was big, but which, so by the way, I have to make a point that I think that's why it's harder for us. Christa Gurka (34:52): So our generation did not, we didn't have, so I didn't even have a computer when I went to college. Nope. Like, so we didn't start with, I didn't have a cell phone like, so it's very different for us because this next generation coming up, they're comfortable on social media. We may not be, but the truth is, it's like everything else, just do it. The more you do it, the easier it becomes. So, and you know, if no one's what, well, I'm afraid no one's going to watch it. But who's watching it now, if you're not putting it out nobody. So you're no worse off. Right? So just do, create an action step. Like, you know there's a book and now I forget who the author is. It's called the one thing, right? And you just focus on thing. Focus on one thing that you can do today to improve on understanding your ideal customer. If you're already past that, what can you do today to understand more about your messaging? Karen Litzy (35:50): Easy. The one thing you could just, just choose one doesn't have to be a million things you don't have, it doesn't have to be perfect. No, and it doesn't have to be perfect. Just one thing. Just one thing. Awesome. And now last question is the one that I ask everyone, and that is knowing where you are now in your life and in your business and your practice, what advice would you give to yourself as a brand new physical therapist straight out of PT school? Christa Gurka (36:19): Woof. Mmm. I would probably say be open to the possibility. Yeah. Yeah. Just be open to possibility of what's possible. Yeah. Karen Litzy (36:35): Excellent advice. Now Christa, where can people find you if they have questions they want to know more about you and your practice and everything that you're doing? What the deal? Christa Gurka (36:44): So my business is Pilates in the groves, so they can always find Pilates in the Grove. All has everything about our business. But they can find more about me at christagurka.com.  I have some freebies up there. So that's like Christa Gurka is more really about kind of business strategy. Okay, great. Like launch you know, mindset, that kind of stuff. And then the Pilates and the Grove website really if you want to look at what we do, brick and mortar wise, do it. But like I said, the websites kind of a mess. Right? Karen Litzy (37:21): We understand it's exceptional times. And, I know that you have some free resources and some freebies for our listeners, so where can they find that? Christa Gurka (37:33): Yep. So there is a link which we can either link up in your show notes, right? Or we can, so there's a marketing quiz that I created that basically will put people at, it'll kind of just give you an idea of where you are. Are you like a novice or are you a pro? Have you got this stuff down? And I could probably be calling you for advice. And then based on where you are, it kind of tells you kind of what you should focus on as well as then we have that lead you into. I have a social media and a Facebook live checklist. It kinda just gives you kind of a little bit of, I find structure helps me. So learning how to batch content, learning to say that like, okay, every Monday I'm going to do a motivational Monday post. Every Tuesday I'm going to do a Tuesday tutorial post. I think it just helps me map things out. And so I think it helps business owners also feel less overwhelmed when they can have a calendar. And we have national days. It has like a bunch of national days that pertain to our industry already built out for you, which is easy. Karen Litzy (38:35): Awesome. That sounds great. And I'm sure the listeners will really appreciate that. So thank you so much. This was great. And again, the thing that I love about all these strategies is it takes very little money to accomplish them. Just some time, which right now I think a lot of people have a lot of time. So thank you so much for taking the time out of your day and coming on. Thank you. And everyone, thanks so much for listening. Have a great couple of days and stay healthy, wealthy, and smart.   Thanks for listening and subscribing to the podcast! Make sure to connect with me on twitter, instagram  and facebook to stay updated on all of the latest!  Show your support for the show by leaving a rating and review on Apple Podcasts

Remember the Choose Your Own Adventure Books? You know the ones where you read a page and had to make a decision on what to do next. Well, this workout is kinda like that. I'm providing you with a timer and you get to make your own workout from the template below. All of the exercises are body weight based so you don't need any equipment to get your workout in while you're stuck inside.  This episode is very basic, besides the program below. It is a downloadable timer for you to perform the workout below to. You will only hear the starting and stopping beeps.  We're breaking this workout into 5 blocks containing 5 exercises each. You'll perform each one for 45 seconds, with a 15 second break in between.  BLOCK 1 Full Body #1 (Pick from List Below) Legs #1 (Pick from List Below) Chest & Back #1 (Pick from List Below) Shoulders & Arms #1 (Pick from List Below) Core #1 (Pick from List Below)  *Repeat Block 1 BLOCK 2 Full Body #2 (Pick from List Below) Legs #2 (Pick from List Below) Chest & Back #2 (Pick from List Below) Shoulders & Arms #2 (Pick from List Below) Core #2 (Pick from List Below) * Repeat Block 2 BLOCK 3 Full Body #3 (Pick from List Below) Legs #3 (Pick from List Below) Chest & Back #3 (Pick from List Below) Shoulders & Arms #3 (Pick from List Below) Core #3 (Pick from List Below)     Full body 1. Inchworm Stand up tall with legs straight, making sure your knees aren’t locked. Slowly lower torso toward the floor, then walk hands forward. Once in a push up position, start taking tiny steps so feet meet hands. 2. Tuck jump Stand with your knees slightly bent, then jump up as high as possible. Bring knees in toward chest while extending arms straight out. Land with knees slightly bent and quickly jump again! 3. Bear crawl Embrace that inner grizzly. Starting on hands and knees, rise up onto your toes, tighten your core, and slowly reach forward with right arm and right knee, followed by the left side. 4. Mountain climber Start on your hands and knees. Bring left foot forward, directly under chest, while straightening right leg. Keeping hands on the floor and core tight, jump and switch legs.  Your left leg should now be extended behind you, with your right knee forward. Next up? Everest. 5. Plyometric push-up Ready to catch some air? Start on a well-padded surface and complete a traditional push-up. In an explosive motion, push up hard enough to come off the floor (and hang ten for a second!). Once back on solid ground, immediately head into the next repetition. 6. Stair climb with biceps curl Turn those stairs into a cardio machine — no magic wand necessary. Grab some dumbbells (or household objects) and briskly walk up and down the stairs while simultaneously doing biceps curls to work the whole body. 7. Prone walkout Start on all fours with your core engaged. Slowly walk hands forward, staying on toes but not moving them forward. Next, gradually walk hands backward to the starting position, maintaining stability and balance.  Share on Pinterest 8. Burpee One of the most effective full-body exercises around, this one starts in a low squat position with your hands on the floor. Next, kick your feet back to a push-up position.  Complete one push-up, then immediately return your feet to the squat position. Leap up as high as possible before squatting and moving back into the push-up portion of the show. 9. Plank Lie face down with forearms on the floor and hands clasped. Extend legs behind you and rise up on toes. Keeping back straight, tighten core and hold the position. 10. Plank to push-up Start in a plank position. Place one hand at a time on the floor to lift up into a push-up position, with your back straight and core engaged. Move one arm at a time back into the plank position (forearms on the floor). Repeat, alternating the arm that makes the first move.   Legs 11. Wall sit Who needs a chair when there’s a wall?  Slowly slide your back down a wall until your thighs are parallel to the floor. Make sure knees are directly above ankles and keep back straight. Share on Pinterest 12. Lunge Stand with hands on hips and feet hip-width apart. Step your right leg forward and slowly lower your body until left (back) knee is close to or touching the floor and bent at least 90 degrees.  Return to the starting position and repeat on the other side. For a variation, try stepping backward into the lunge 13. Clock lunge Time for a challenge. Complete a traditional forward lunge, then take a big step to the right and lunge again. Finish off the semicircle with a backward lunge, then return to standing. 14. Lunge to row Start by doing a normal lunge. Instead of bringing that forward leg back to the starting position, raise it off the floor while lifting your arms overhead. The leg should remain bent at about 90 degrees. Add weights to really bring the heat. 15. Pistol squat There may be no gun permit necessary for this one, but it’s still no joke.  Stand holding your arms straight out in front of your body. Raise right leg, flexing right ankle and pushing hips back. Lower your body while keeping right leg raised. Hold (have fun with that), then return to standing. 16. Lunge jump Ready to impress some friends? Stand with feet together and lunge forward with right foot. Jump straight up, propelling arms forward while keeping elbows bent. While in the air, switch legs and land in a lunge with the opposite leg forward. Repeat and continue switching legs. 17. Curtsy lunge Let’s show a little respect. When lunging, step left leg back behind right leg, bending knees and lowering hips until right thigh is almost parallel to the floor. Remember to keep your torso upright and your hips square. 18. Squat Stand with feet parallel or turned out 15 degrees — whatever is most comfortable. Slowly start to crouch by bending hips and knees until thighs are at least parallel to the floor.  Make sure your heels do not rise off the floor. Press through your heels to return to a standing position. 19. Single-leg deadlift Start in a standing position with feet together. Lift right leg slightly. Lower arms and torso while raising right leg behind you. Keep left knee slightly bent and reach arms as close to the floor as possible. Raise torso while lowering right leg. Switch legs.  Share on Pinterest 20. Squat reach and jump Ready to add some pizzazz (and cardio!) to that squat? Perform a normal squat, but immediately jump up, reaching your arms straight overhead. 21. Chair Pose squat Stand with feet hip-width apart and squat until thighs are parallel to the floor while swinging arms up. Straighten legs, then lift right knee while swinging left arm outside right knee. Return to standing and repeat on the other side. 22. Quadruped leg lift Start on hands and knees, with back flat and core engaged. Raise left leg straight back, stopping when foot is at hip level and thigh is parallel to the floor.  Balance for as long as possible, then raise your bottom right toe off the floor, tightening butt, back, and abs — try to be graceful here! 23. Step-up Find a step or bench. Place right foot on the elevated surface. Step up until right leg is straight, then return to the starting position. 24. Calf raise From a standing position, slowly rise up on your toes, keeping knees straight and heels off the floor. Hold briefly, then come back down. Aaaand repeat. Try standing on something elevated (like a step) to achieve a wider range of motion.  Share on Pinterest   Chest and back 25. Standard push-up There’s a reason this one’s a classic. With hands shoulder-width apart, keep feet flexed at hip distance and tighten your core. Bend elbows until chest reaches the floor, then push back up. Make sure to keep your elbows tucked close to your body. 26. Dolphin push-up Start out in Dolphin pose (think Downward-Facing Dog Pose with elbows on the floor). Lean forward, lowering shoulders until head is over hands. Push up with your arms and return to the starting position. No ocean necessary. 27. Contralateral limb raise Sounds fancy, huh? Here’s the breakdown: Lie face down with arms outstretched and palms facing each other.  Slowly lift one arm a few inches off the floor, keeping it straight without rotating your shoulders and keeping head and torso still. Hold the position, then lower your arm back down. Repeat on the other side.  For an extra challenge, lift the opposite leg a few inches off the floor at the same time. Share on Pinterest 28. Donkey kick It’s time to embrace that wild side. Start in a push-up position with your legs together. Tighten core and kick both legs into the air with knees bent, reaching feet back toward glutes. Try to land gently when returning to the starting position. 29. Handstand push-up Fair warning: This move is for the pros. Get set in a handstand position against a wall. Bend your elbows at a 90-degree angle, doing an upside-down push-up so your head moves toward the floor and your legs remain against the wall. First-timer? Grab a friend to spot you — safety first!  Share on Pinterest 30. Judo push-up From a push-up position, raise those hips and in one swift movement — hai-yah! — use your arms to lower the front of your body until your chin comes close to the floor.  Swoop head and shoulders upward and lower hips, keeping knees off the floor. Reverse the move to come back to the raised-hip position. 31. Reverse fly For DIY dumbbells, grab two cans or bottles of water. Stand up straight, with one foot in front of the other and your front knee slightly bent.  With palms facing each other and abs engaged, bend forward slightly from your waist and extend arms out to the sides, squeezing shoulder blades. Repeat. 32. Superman Want some superpowers? Lie face down with arms and legs extended. Keeping the torso as still as possible, simultaneously raise your arms and legs to form a small curve in your body. Cape optional.  Share on Pinterest   Shoulders and arms 33. Triceps dip Sit on the floor near a step or bench, with knees slightly bent. Grab the edge of the elevated surface and straighten your arms.  Bend your arms to a 90-degree angle and straighten again while your heels push into the floor. For some extra fire, reach right arm out while lifting left leg. 34. Diamond push-up Rhianna would approve of this one! Get into a push-up position with diamond-shaped hands, so that your thumbs and index fingers touch. Then do push-ups!  This hand position will give those triceps some extra (burning) love. 35. Boxer Time to make Muhammad Ali proud. Stand with feet hip-width apart and knees bent. Bend forward until your torso is almost parallel to the floor.  Keep your elbows in and extend one arm forward and the other arm back. Hug your arms back in and switch arms like you’re in the ring! Share on Pinterest 36. Shoulder stabilization series (I-Y-T-W-O) OK, it may look ridiculous, but stay with us. Lie face down with arms extended overhead and palms facing each other. Move your arms into each letter formation. Gimme a Y — you know you want to! 37. Arm circles Remember PE class? Stand with arms extended by your sides, perpendicular to your torso. Slowly make clockwise circles about 1 foot in diameter for 20 to 30 seconds. Then reverse the movement, going counterclockwise.  Share on Pinterest   Core 38. L seat Take a load off (well, not exactly). Sit with legs extended and feet flexed. Place your hands on the floor and slightly round your torso. Lift your hips off the floor, hold for 5 seconds, and release. Repeat! 39. Rotational push-up Standard push-ups not cutting it? For a variation, after coming back up into a starting push-up position, rotate your body to the right and extend your right hand overhead, forming a T with your arms and torso. Return to the starting position, do a regular push-up, and then rotate to the left. 40. Flutter kick Lie faceup with arms at your sides and palms facing down. With legs extended, lift your heels about 6 inches off the floor. Make quick, small up-and-down pulses with your legs while keeping your core engaged. 41. Dynamic prone plank Starting in a standard plank position, raise your hips as high as they can go, then lower them back down. Continue this movement for as long as possible. Make sure your back stays straight and your hips don’t droop. 42. Side plank Lie faceup and roll to the side. Come up onto one foot and elbow. Make sure your hips are lifted and your core is engaged. 43. Russian twist Sit on the floor with knees bent and feet together, lifted a few inches off the floor. With your back at a 45-degree angle to the floor, move your arms from side to side in a twisting motion.  Here, slow and steady wins the race: The slower the twist, the deeper the burn. 44. Bicycle Lie faceup with knees bent and hands behind your head. Bring knees in toward chest. Bring right elbow toward left knee as right leg straightens. Continue alternating sides like you’re peddling a bike. Share on Pinterest 45. Crunch Before anyone’s crowned Cap’n Crunch, remember: Form is key. Lie faceup with knees bent and feet flat on the floor. With hands behind head, lower your chin slightly. Peel head and shoulders off the floor while engaging your core. Continue curling up until your upper back is off the mat. Hold briefly, then slowly lower torso back toward the floor. 46. Segmental rotation Let’s target those obliques! Lying faceup with your knees bent and core tight, let your knees fall gradually to the left until you feel a good stretch. Hold for 5 seconds, return to center, and repeat on the right. 47. Shoulder bridge Lie faceup with knees bent and feet hip-width apart. Place arms at your sides and lift your spine and hips. Only your head, feet, arms, and shoulders should be on the floor.  Lift one leg, keeping your core tight. Slowly bring leg back down, then lift back up. Share on Pinterest 48. Single-leg abdominal press Lie faceup with knees bent and feet flat on the floor. Tighten abs and raise right leg, with knee bent at a 90-degree angle.  Push right hand on top of lifted knee, using core to create pressure between hand and knee. Hold for 5 seconds, then lower back down. Repeat with left hand and knee. 49. Double-leg abdominal press Two legs are twice the fun! Follow the same rundown for the single-leg press (see No. 48), but bring both legs up at the same time, pushing hands against knees. 50. Sprinter situp Want to be a speed demon without getting off the floor? Lie faceup with legs straight and arms by your sides, elbows bent at a 90-degree angle. Now, sit up and bring left knee toward right elbow. Return to the starting position. Repeat on the other side.

Are You The Spy? (Episode 1) - This is the first episode of a new game show, Are You The Spy? Panelists must name clues that point to potential topics like Bigfoot, Transfiguration, or the Fast and the Furious movie franchise. One spy doesn’t know the topic they’re trying to discuss, and must figure it out before the rest of the group figures them out. In this episode, players put their knowledge (or lack thereof) of cryptids, Hogwarts classes, blockbuster franchises, and Cats (2019) to good use. If you would like to play along as a civilian and know the topic words that the spies are trying to guess, click here to see the answers. If you would like to play along as the spy, just start listening! Host Quinn Rose with Brian Hamilton, Moisés Chiullan, Jean MacDonald, Tony Sindelar, Monty Ashley and James Thomson.

This monsoon, don't make the rains an excuse to skip your regular workouts and gym sessions. Join Coach Urmi for the next 13 weeks as she guides you through 4 minute long Tabata workouts. Yes, you heard it right just 4 minutes of super exciting, fun and challenging workouts. These workouts can be done at your home, the office or even while commuting. So, this monsoon #CoachUrmiHasYourBack! TABATA is a form of workout that follows the High-Intensity Interval Training protocol. Each workout is 4 minutes long which includes 20 seconds of active workouts followed by 10 seconds of active rest. This protocol is followed for a total of 8 rounds. This training was first discovered by Japanese scientist Dr. Izumi Tabata. Workout of the day- Quadruped to Plank You can follow Urmi Kothari on Instagram @coach.urmi You can listen to this show and other awesome shows on the IVM Podcasts app on Android: https://ivm.today/android or iOS: https://ivm.today/ios, or any other podcast app.

This series in quadruped from Margot McKinnon demonstrates different ways to train the glutes in all of their actions. Gain hip mobility, and improve integration and congruity of the hip joint.   Instructor: Margot McKinnon Equipment: Sitting Box

Rob McLeod is a competitive athlete and motivational speaker living in Calgary, Alberta, Canada. He competes in ultimate frisbee, disc golf, dog disc and overall flying disc competitions. He currently holds 13 World Records (including 6 Guinness World Records), the Canadian Distance Record, 10 World Championships and 2 Quadruped titles.   Rob has also appeared in the 2014 & 2015 Guinness Book of World Records, the 2015 Ripley’s Believe It Or Not! book and the 2015 Reader’s Digest Canada Day edition. He is a brand ambassador for a number of companies and an ambassador for disc sports around the globe.   Rob’s Challenge; Go to agelessgame.com to try a different disc sport.     This episode of Going Deep with Aaron Watson is brought to you by the Ultimate Athlete Project. UAP is founded on helping athletes get results through well-developed workout plans that relieve you of the need to research effective workouts or worry about your workouts becoming boring. Check out a free core workout and learn more about what regular users are saying about the program.

In the Gaming Hut we rise to popular new demand to riff a whole bunch of scenario entry-points to get you started with a Dracula Dossier campaign. As teased last episode, the History Hut looks at anatomical tables, as seen in our December visit to London’s Royal College of Physicians. Continuing the London weirdness, the […]

The fastest humans sprint slowly and for very limited durations compared to most quadrupedal mammals, but even average humans have superlative long distance running capabilities in terms of speed and distance compared to other mammals, especially in the heat. Dan Lieberman (Harvard University) posits that these abilities raise the question of how to evaluate when and how adaptations for running evolved in hominins, and what effect such selection had on the evolution of the human body. Series: "CARTA - Center for Academic Research and Training in Anthropogeny" [Science] [Show ID: 23669]

The fastest humans sprint slowly and for very limited durations compared to most quadrupedal mammals, but even average humans have superlative long distance running capabilities in terms of speed and distance compared to other mammals, especially in the heat. Dan Lieberman (Harvard University) posits that these abilities raise the question of how to evaluate when and how adaptations for running evolved in hominins, and what effect such selection had on the evolution of the human body. Series: "CARTA - Center for Academic Research and Training in Anthropogeny" [Science] [Show ID: 23669]

The Latin root word pend and its variant pens both mean “hang” or “weigh.” These roots are the word origin of many English vocabulary words, including pend, pendant, suspense, and expensive. An easy way to remember these different meanings is that a pendant “hangs” from your neck, whereas you have to “weigh” out a lot of money if something is expensive.Like this? Build a competent vocabulary with Membean.

Click to Play Here's Flow training for the QUAD. The QUADruped is a long distance discdog competition where dogs chase frisbees over 70 meters. Flow is planning on going deep in Kokomo, IN on May 17th & 18th. And she plans on showcasing some Freestyle as well.