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In this recap episode, Lesley and Brad explore the foundational role of our feet in overall body health. Reflecting on Lesley's conversation with board-certified chiropractor and co-founder of Gait Happens, Dr. Jenifer Perez, they unpack the surprising impact foot function has on posture, mobility, and even mental health. You'll learn why toe strength matters, how modern shoes may be hurting you, and simple, effective steps to reclaim your foot health from the ground up.If you have any questions about this episode or want to get some of the resources we mentioned, head over to LesleyLogan.co/podcast https://lesleylogan.co/podcast/. If you have any comments or questions about the Be It pod shoot us a message at beit@lesleylogan.co mailto:beit@lesleylogan.co. And as always, if you're enjoying the show please share it with someone who you think would enjoy it as well. It is your continued support that will help us continue to help others. Thank you so much! Never miss another show by subscribing at LesleyLogan.co/subscribe https://lesleylogan.co/podcast/#follow-subscribe-free.In this episode you will learn about:The connection between foot function and whole-body movement.How toe strength directly affects your risk of falling.The hidden impact of modern footwear on foot dysfunction.How foot pain can lead to emotional and cognitive decline.How to shop more intentionally for shoes that actually support you.Episode References/Links:eLevate Workout and Q&A - https://lesleylogan.co/elevatewaitlistAgency Mini - https://prfit.biz/miniOPC Summer Tour - https://opc.me/tourUK Mullet Tour - https://opc.me/ukCambodia October 2025 Retreat Waitlist - https://crowsnestretreats.comSubmit your questions - https://beitpod.com/questionsGait Happens Affiliate Link - https://gaithappens.com?ref=mwe4ndk (Code: "LESLEY") If you enjoyed this episode, make sure and give us a five star rating and leave us a review on iTunes, Podcast Addict, Podchaser or Castbox. https://lovethepodcast.com/BITYSIDEALS! 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DEALS! https://onlinepilatesclasses.com/memberships/perks/#equipmentCheck out all our Preferred Vendors & Special Deals from Clair Sparrow, Sensate, Lyfefuel BeeKeeper's Naturals, Sauna Space, HigherDose, AG1 and ToeSox https://onlinepilatesclasses.com/memberships/perks/#equipmentBe in the know with all the workshops at OPC https://workshops.onlinepilatesclasses.com/lp-workshop-waitlistBe It Till You See It Podcast Survey https://pod.lesleylogan.co/be-it-podcasts-surveyBe a part of Lesley's Pilates Mentorship https://lesleylogan.co/elevate/FREE Ditching Busy Webinar https://ditchingbusy.com/ Resources:Watch the Be It Till You See It podcast on YouTube! https://www.youtube.com/channel/UCq08HES7xLMvVa3Fy5DR8-gLesley Logan website https://lesleylogan.co/Be It Till You See It Podcast https://lesleylogan.co/podcast/Online Pilates Classes by Lesley Logan https://onlinepilatesclasses.com/Online Pilates Classes by Lesley Logan on YouTube https://www.youtube.com/channel/UCjogqXLnfyhS5VlU4rdzlnQProfitable Pilates https://profitablepilates.com/about/Follow Us on Social Media:Instagram https://www.instagram.com/lesley.logan/The Be It Till You See It Podcast YouTube channel https://www.youtube.com/channel/UCq08HES7xLMvVa3Fy5DR8-gFacebook https://www.facebook.com/llogan.pilatesLinkedIn https://www.linkedin.com/in/lesley-logan/The OPC YouTube Channel https://www.youtube.com/@OnlinePilatesClasses Episode Transcript:Lesley Logan 0:00  I would say it is the influence on the rest of our body right, like how your feet hit the ground, how you roll through your whole foot or don't, right, if you roll at the side of your foot, or if you're avoiding your big toe because it hurts or it aches, or, you know, anything like that, like that kind of stuff, affects how your body is moving through the world. Lesley Logan 0:20  Welcome to the Be It Till You See It podcast where we talk about taking messy action, knowing that perfect is boring. I'm Lesley Logan, Pilates instructor and fitness business coach. I've trained thousands of people around the world and the number one thing I see stopping people from achieving anything is self-doubt. My friends, action brings clarity and it's the antidote to fear. Each week, my guest will bring bold, executable, intrinsic and targeted steps that you can use to put yourself first and Be It Till You See It. It's a practice, not a perfect. Let's get started. Lesley Logan 0:59  Welcome back to the Be It Till You See It interview recap where my co-host in life, Brad, and I are going to dig into the grounding convo I had with Dr. Jenifer Perez in our last episode. If you haven't yet watched that episode, listen to that episode. You, your feet are missing out, and that means your whole body is missing out. Brad Crowell 0:59  Gait Happens. Lesley Logan 1:10  I am so excited that this is finally in your ears, you guys. I can't even, I've been waiting for this to come out. Anyways, they're really, really amazing. But before you get into your feet, today is July 10th 2025 and it's Global Energy Independence Day. We observe Global Energy Independence Day on July 10th yearly. It aims to raise awareness about the importance of alternative fuels. We are currently using fossil fuels as our sources, and they need replacing. Fossil fuels are non renewable and require a very long time, millions of years to form. They also are a source of pollution. On this day, on this day, we raise awareness against fossil fuels and focus on finding alternative sources that are renewable and relatively non-polluting source of energy. Michael D. Antonovich, a member of the L.A. County Board of Supervisors. Brad Crowell 2:16  Antonovich. Lesley Logan 2:17  Antonovich. Brad Crowell 2:18  Antonovich. Lesley Logan 2:18  Well, I think you could have done either way. Yeah. L.A. County Board of Supervisors started this day in 2006. Brad Crowell 2:25  Good for him. Lesley Logan 2:25  I know. And so we should all so do you know? Just like, just look at what you can, you know, obviously, some don't come at me. I know some of you live in places where you can't have electric car because it's going to be negative 30 and, you know, whatever, and that's hard. But like, what can't what what renewable resources can you use? You know, like, what can you switch out? Or how, like, what can you reduce or what can you be more thoughtful of? Maybe, instead of driving to work every day, you carpool with people, you know, just like things like that, because, like our friends, we've talked about them before, they take each other's kids to school. So instead of two cars going to the same school from the same neighborhood every day, they have one. Brad Crowell 3:05  Yeah, I love that. I mean, also too, you know what the grid taking more abuse because things are getting hotter and colder, it's important to have energy independence, even for your house. Yeah. How do we do that? You know how my parents used to do it? Firewood, you know? I mean, that's creating smoke when they're burning it. But I don't think there's that. I don't think there's a a full way out of non-pollution, because batteries take, you know, an effort to mine and make, but, but like, you know, fossil fuels also take energy to mine and make, mine and form and stuff like that. to Lesley Logan 3:34  People had to come out but, like, oh, well, what about the bat the electric car battery, and how long it takes. And it's like, okay, but the ozone layer, like the ozone layer, guys? Brad Crowell 3:46  Yeah. I mean, there's still a lot of issue with getting the materials to make the batteries themselves. But, you know, I think that there's, it's inevitable we need to transition away from what we've been doing for the past 100 years that has actually damaged our planet. Lesley Logan 4:00  And also, fight with the cities to make sure they have public transportation that is easier to use, because, like, if you could take a train or a bus rather than co-drive your car. Yeah, yeah. I'm not saying that you don't, like, we don't have electric cars, but what I am saying is, like, we also don't drive every day. You know, like we there's a certain thing that we what can we be thoughtful about? You know, like, how can we be thoughtful? We talked about this other day, about, like, the plants that you plant, like, are they native plants so that they don't need as much water, like, all these different things, so that, you know, you could just, we can keep this fucking world somewhat livable. Brad Crowell 4:36  Keep this world. Global Energy Independence Day is today, July 10th.Lesley Logan 4:41  All right. Brad Crowell 4:42  Yesterday, we hosted the eLevate workout. So if you missed it, the replay is available on the website. It's a workout that you could take for free. The reason that we hosted that workout is so that we could also answer questions that you actually might have about Lesley's mentorship program. It's a nine month program. It's called eLevate. It's specifically for Pilates teachers to help them tie everything together when it comes to this Pilates method that we have inherited here from from our dear Joe Pilates guy. Lesley Logan 5:10  Our dear Joe. Brad Crowell 5:11  Our dear Joe. The reality is that the way that marketing has taken the world by storm when it comes to Pilates is that most people just think Pilates is one of the many pieces of equipment that are involved in the system of Pilates, and they just don't know all of the other pieces. And often what happens in our training is that there's a major focus on one or two pieces of equipment, and people don't see the bigger picture. And so during eLevate, it allows you the opportunity to dive in on the Cadillac, the chairs, the barrels, and then, of course, also the Reformer and the mat. But you know, it brings it all together. Lesley Logan 5:47  It and it's even if you've like, I want to highlight it brings it all together. Even if you've learned all these things, are you using them as a system? Brad Crowell 5:54  Sure. Lesley Logan 5:54  Because that's something that, like, I think, is the most mind-blowing part of it all for the eLevators is to, like, see how all these exercises work together. And it's not like I'm doing Reformer Pilates, I'm doing Tower Pilates, I'm doing Wunda Chair Pilates. You're doing Pilates. Brad Crowell 6:09  I only do Toe Corrector Pilates, people, okay.Lesley Logan 6:11  Well, on this episode, I think we can be okay with that. All right. Next week, July 17th, Agency Mini is back. This is for Pilates instructors and studio owners who run their own business or want to run their own business, not for the Pilates employees, love you, but you there's not. Brad Crowell 6:29  Well, you can come in and join us. There's no reason you can't do that, but you're going to feel frustrated because you don't have control to adjust the things that we're going to be discussing.Lesley Logan 6:39  Yeah, or you can come because, you know you want to be doing that. Brad Crowell 6:42  That's right. I was gonna I was gonna argue it's still valuable, because maybe that's what you want to do in the future, is open up your own space, or have a home studio, or take some clients on the side, where you are in control of what you're charging. Lesley Logan 6:53  It's also okay to love being an employee like we love (inaudible). Brad Crowell 6:55  Totally is, 100%. Lesley Logan 6:57  So in Agency Mini, it's three days. We'll have a live webinar. We'll have a day where you do your homework, you can choose to use the Lesley on Demand tool. And then we'll have an office hours day complete with breath work. And there is two days of replay. So even if you are busy the 17th and 19th of 17th through 19th of July, you'll have two extra days for those replays. Brad Crowell 6:57  Three. 21st and 22nd of replays. Lesley Logan 7:17  Look how generous you are. That clearly was not something I said. So anyways, you guys, look at that. And if you go to prfit.biz/mini you can sign up. It's 62.50 right now. But there's ways to get coaching call with us. Even though you're not an Agency member, there's a lot of different little extra goodies in there.Brad Crowell 7:29  Yeah, I mean, 62.50 the value of the overall value is 980 bucks, y'all, we're set we're offering it to you for 62.50, so go to prfit.biz that's profit without the O dot biz slash mini.Lesley Logan 7:48  And then in a couple weeks, we leave for summer tour.Brad Crowell 7:51  I'm so excited this, y'all, Lesley and I have had a mission to make the van hospitable in more extreme weather, and we've been able to pull it off. We finally got an air conditioner heater inside of the van. So that. Lesley Logan 8:05  Yeah, because we had a fan before for last summer tour. And let me just tell you, if it's 100 degrees out and the fan is just sucking out hot air, it's not really cold.Brad Crowell 8:15  It's not bringing in any cold air. It's bringing in what's outside. So, in this case, we actually now have an AC unit and heater, so when we're in the cold, we can kick it on. When we're in the heat, we can kick it on. And so that's been really, really exciting. And we're gonna kick those tires, as it were, on this tour. It's 4500 miles. We're gonna be gone for 25 days, and we're gonna be doing our very first international tour, y'all, we're going up into Canada. We're going to hit three cities up in Canada. We're going to hit another 13 cities in the United States, and we can't wait to meet you in person. We're going to take Bayon with us. You get to hang with him, and he's just so fun. So go to opc.me/tour that's opc.me/tour.Lesley Logan 8:58  And there's a virtual option on this tour as well. So if you can't go to this in person, there are two workshops that are virtually we will be doing hybrid. And so we invite you, if you're filling the FOMO, to sign up for those. Brad Crowell 9:09  And if you're trying to figure out where they are, they're in Calgary. Okay, so when you go to opc.me/tour, click on the Calgary stop in there, you'll see there's two workshops. They're going to be those virtual workshops. Good point. Love that. It is the first time we've ever offered that available to everybody. So that's, that's a big deal. So check that out. All right. Next up, we are going to be in the U.K.Lesley Logan 9:10  We're still touring. It's just a different tour, instead of the OPC Summer Tour, it's the U.K. Mullet Tour, and it's business in the front and Pilates in the back. So there's business, like life-type workshop in the morning and then Pilate workshops in the daytime, plus a class if you are there's two locations. You can go to Leeds or Essex or both. There's only one workshop that crosses over and you want to go to opc.me/uk there are day passes for the Essex stop, because that is during the week. Yep, we're doing a workshop on a Tuesday and a Wednesday, because sometimes that's the best day. And then we have the weekend, the Saturday, Sunday options are at the Leeds location and that that only has a couple spots left. So opc.me/uk to get your spots for that.Brad Crowell 10:10  And then finally, come join us in Cambodia. We'll be there in October. It's going to be just an amazing trip. We're really, really looking forward to it. It's going to be one of those, like, markers in your life, where you get to look back on and go, remember when it's going to be one of those, like, literally, we have people who have gone on this trip, and then they've talked about it so much when they got home that they came back with their friends the next year. It's happened three times now over the years. Lesley Logan 10:38  Three times. Brad Crowell 10:38  Three different times we've had repeat visitors, because it's just one of those trips that is mind-blowing. So, crowsnestretreats.com. Come do Pilates. Come eat amazing food. Meet awesome people and actually take a break from life. Take a retreat. Take a retreat. Come join us. All right, before we get into this great gait conversation that we have with Jenifer Perez, trying to be cute there, we had a question, and it was from @MailSandyMurali from YouTube asks, "Can you talk about flat cervical neck or herniation in cervical areas and the effect of exercises such as jackknife?Lesley Logan 11:16  Okay, so the Jackknife exercise is one of many exercises and Pilates that you go overhead. And so if you have stuff going on with your neck, like herniation, you don't, it's not for you. Brad Crowell 11:27  Not allowed. Don't do it. Lesley Logan 11:28  No. So if you have a flat neck, and there's no pain or contraindications, like you just have, like a military spine, yeah, it's just like Brad. Brad Crowell 11:37  Brad has this. Lesley Logan 11:38  You, you can do overhead exercises, that being said, they're going to be much harder, because we've got to be able to flex your thoracic spine and stand on those shoulders so you, so Jackknife does not it no overhead exercise should be weight on your neck at all. It's not like a shoulder stand in yoga, like there's no and actually there's no weight on your neck there you're using blankets, if you do it correctly, to be up on your shoulders, but there's no weight on your neck. You are on your shoulders. But typically, if you have a herniation of the neck, have to be mindful of the things you're doing with your shoulders, and especially the weight you're putting there, because it's very easy for you to strain that, right? So, so if you have a flat cervical neck, and there's no issues, no conjugations, we just have to really build up your shoulder stability. You can stand on that. But if you have anything going on, fusions, herniation, stenosis, things like that, with your neck, guess what you get to do, so many other exercises, so many. Brad Crowell 12:33  499 other exercises.Lesley Logan 12:35  Yeah, yeah, double. Brad Crowell 12:36  Well, any of them that are not going upside down in the back. Lesley Logan 12:39  Well, and also, Jackknife is a flex like a dynamic exercise, where you flex your spine, and then you stand on your shoulders, and then you guide everything down with your core, and then you work the legs away. So double straight leg stretch is great for you. Elephant is great for you. Up stretch up stretch combo is going to be good for you if you can get to extension. But up stretch for sure. So, like, there's just so many so don't ever, ever let overhead exercises like being outside of your practice make you go, oh, I'll never be advanced. No, an advanced practitioner means that even beginner exercises are hard for you, so just omit those things that are overhead and replace them. Like if you're doing OPC classes, you'd replace Jackknife with an exercise that was challenging for you. Boom, there you go.Brad Crowell 13:19  I dig it. Well, that's a that's a really helpful explanation, and thanks for writing in your question. If you have a question, please join us by going to beitpod.com/questions, beitpod.com/questions and you can submit a question there, or you can submit a win. If you listen to the pod, you're very familiar with our Friday episodes, where we get to celebrate you. This is the easiest way for you to send that in. Send in your questions beitpod.com/questions. Yeah, let's do it, people, let's get to it. Brad Crowell 13:49  Stick around. We'll be right back. We're going to dig into this really helpful conversation that Lesley had with Dr. Jenifer Perez. All about the feet. Brad Crowell 13:57  Okay, now let's talk about Dr. Jenifer Perez. Dr. Perez is a is a doctor of chiropractics and a lower extremity specialist, as well as the co-founder and vice president of Gait Happens G-A-I-T gait as in, how you walk. A platform dedicated to helping people understand, strengthen and reclaim their foot health. Though initially uninterested in feet, her perspective shifted after discovering the critical role they play in overall biomechanics. Today, she empowers people through evidence-based tools and exercises that address common issues like foot pain, plantar fasciitis and bunions. Her mission is to help people move better, starting from the ground up.Lesley Logan 14:39  Yeah, I mean so many things I like that she said, I actually still follow them and like, do their tips, and I am a big fan of their toe spacers. And we do have an affiliate link, and we do have discounts for you. So make sure you go into the show notes. I think the code is Lesley, if I'm not mistaken, just L-E-S-L-E-Y but you'll have our links in there. Get the tools you need. I like the little to spreaders, I like, like little TheraBands for my toes, which is really, really fun. So anyways, one of the things that I love that she said is our feet are our foundation, and how they interact with the ground has a huge influence on the rest of our body. I would say it is the influence on the rest of our body, right, like how your feet hit the ground, how your how you roll through your whole foot, or don't right, if you roll at the side of your foot, or if you're avoiding your big toe because it hurts or it aches, or, you know, anything like that, like that kind of stuff affects how your body is moving through the world. And she said modern footwear is a major contributor to foot dysfunction. And we talked a lot about modern footwear, and like, Brad, save its handles and, and just like, you know, I've been really interested in this. I was buying some new weight training shoes, and I was quite specific. And, like, look at the weight training she was like, okay, how do I get ones that have a wide toe box for my foot? How do I get ones that don't that I can, like, really feel my feet on the ground that, you know, like, I, I really happen to, like, the ones I'm using. It's almost like I'm not wearing shoes, which is really nice, but they're not, they're not like Vibrams or whatever, but they're really, really great. So I just think that, like, we need to be more conscientious of the shoes that we're buying and how we're doing this is affecting our whole body. And she said, because your body can only move in the range of motion that's allowed if you're working with shoes that don't let you roll through your feet because they're really stiff, or you're working, you know, you're walking around in heels, they have a time and a place my loves, but like, it affects how your whole body moves, and that's why your back can hurt, or your hips can hurt, or things like that. And she said there's a ton of small things you can do to add to your foot health each day. So you guys, like, right here, while you're listening to this pod like you can actually massage your foot, like you could have, we have a noboso ball that is in Brad's office, and we just both toss it on the floor. We're watching TV, and we, like, roll our feet on this ball, because it's so good for spreading the bone, spreading the toes, things like that. So you gotta give your feet a little love. That's what she said. Brad Crowell 16:56  Yeah, I was listening, when I was listening to the interview, what struck me was the progression that we make inadvertently a negative progression, so I guess it's a regression in our foot health when we try to solve the problem by putting them into comfy shoes, right? So we put it into a shoe that we're like, oh, feels so much better, and then that only lasts for so long, and then we need to find a better solution, or another solution. And then now we have a softer shoe, or we have, you know, whatever, and it just keeps getting worse and worse and worse. And she said, at one point, we have to break that cycle. And how do we break the cycle? You can do it with Pilates, y'all. You can also work with them if it's really a bad thing, like if you got a lot going on there, and they'll, they'll be able to help you start to figure that out. But you know, she said, I love my Birkenstocks. I'm a big fan. And she said, there's a couple of really amazing things. They let you spread your toes wide and all that kind of stuff, she said, but they're also a very stiff shoe, and so you're not bending your foot, you know, during your walk, as you're walking the way that you ultimately want to be doing. And so while it certainly, it's not like a it's not a bad shoe. It's also, if you're only wearing Berks all day, everyday, you're not actually helping yourself either, right? So, you know it's, it was just interesting to hear her say that. Lesley Logan 18:10  So, just so you know, Dr. Jenifer Perez, Brad, walks on the treadmill at the gym without shoes on which I don't know is any better for his foot health, but.Brad Crowell 18:20  I do not walk on the treadmill with no shoes on. No.Lesley Logan 18:23  I caught you, yes, oh, yes you did. Brad Crowell 18:27  Yeah, maybe, maybe I had socks. Okay, if you're, so, so, one thing she also talked about, which I thought was really helpful, is she said, if you're in pain and you're not active, other things are going to shut down, right? And she said being unable to walk or participate in activities you enjoy due to foot pain can also lead to mental and emotional decline. She said at the end of the day, foot pain, it affects every part of you, and it does hold us back. She highlighted research that indicated that where there's a connection between cognitive ability and mobility, your brain actually, like is affected by this, right? She also talked about toe strength is one of the biggest indicators of a fall risk, which this was, I mean, now that she said it, it's, it's so freaking logical, right? Because the toes of these tiny, little itty bitty thingies, the ankle and the knees and the hips are way stronger muscles around it, but those tiny, little bitty toes, why do we have them propulsion for movement and balance, right? And if the toes are weak, then you're not going to be able to stay balanced. It's much easier to fall like, soon as she said it, I was like, oh, duh, that makes total sense, right? So keeping your toes, your foot, healthy and strong, is going to help you as you age, because maybe you don't have that slip and fall, right? Because maybe it wasn't a slip and fall. Maybe you just don't have any foot strength, toe strength. Right? She also noted that research has looked at strength of how your toes are strong and what they're actually, like, doing. The big toe, obviously, is stronger than the pinky toe, right? Lesley Logan 20:07  The goal of it. Brad Crowell 20:07  Correct. It should be stronger than the pinky toe. She said, when it comes to strength, the big toe should be able to press with about 10% of your body weight and about 7% for the other toes, right? Also, she said our bodies, like, are amazing, and that they can compensate, which is, it's when we start compensating, when we're not evenly using the strength of our toes, when we start to compensate, that's when things start to get jacked up, right? Like, think about it, if you're always walking on the one side of your foot, and you're not using your feet, your toes equally when you're walking forward, eventually there, you know, those that the outside of your foot, or the inside of your foot is going to be, you know, off balance from the rest of it, and it's going to start to affect where, where it gets picked up by other things. I've experienced, plantar fasciitis. I also know I literally walk on the outside of my feet. I literally used to stand on the outside of my feet when I was working in restaurants, because my feet were in pain, and it was like less painful to stand on the outside of my feet. Lesley Logan 21:10  You can, you can, maybe you should walk on the inside of your feet to balance that out. Brad Crowell 21:14  Well, actually, because I have a high arch, that's exactly what I need to do. It's very typical to see people with high arches walk more towards the outside of their feet. I didn't know that. I didn't realize. I didn't learn that until recently, until I started watching some videos from Gait Happens, actually.Lesley Logan 21:31  I know they have abundance of videos. They're very helpful. Very, very helpful. Brad Crowell 21:36  Yeah. So you know, now it's been fascinating. It's been something I've been really thinking about consciously, and she she actually talked about that, too. I'm sure that's actually one of our Be It Action Items, it is, literally. So stick around. We're gonna dig into that. We'll be right back. Brad Crowell 21:50  All right. So finally, let's get into these Be It Action Items that you covered with Dr. Jenifer Perez from Gait Happens. What bold, executable, intrinsic or targeted action items can we take away from your convo with her? As I just mentioned, we did dig into this in the Be It items here, she said, go barefoot, just for five minutes. Okay? And while you're barefoot, obviously you're taking your shoes off. She said, start to feel, you know, your toes, and try to do it on a different texture, maybe, if it's always on a rug, try walking on a tile floor or concrete or linoleum or something like that, right? Go outside. Walk on the grass. Let your feet move and feel. Lesley Logan 22:31  Because when you walk on grass, grasses, even though they cut it level, like currently, while we're recording this, they're mowing our lawn, and it will look level. And then you walk out there, and it's like, oh, very uneven. Actually, very uneven. Brad Crowell 22:43  But she talked about how when you're walking, just feel each toe, feel what you're doing with your foot. We don't consciously think about it. When we're using our feet, we just flop them down, because I don't know we've been walking for our entire life, so you know, but we're not consciously aware of how we're doing it. So think about it for five minutes. Actually, focus on it for five minutes. That's free, easy and, and like, I mean, it's actually very enlightening, because I started to notice, oh, wow, I, I almost, I'm actually hardly using my big toe, which is where, which should be used more, right? Crazy stuff. What about you?Lesley Logan 23:21  Well, I already slayed this one. And she, actually a couple of times. She also challenged the next time you buy a pair of shoes, buy a pair that may look a little different than you're used to. So for example, your it should the shape of the shoe should look like your foot. Okay, so, like, ideally, what people are, if you look on Instagram, what people are trying to do is, like, put your foot on the shoe, like on a running shoe, your big toe should be able to be straight ahead, because if your shoe is pulling this big toe or pinching your toes into, I'm covering the mic, sorry, guys, pinching your toes into a little triangle, duh, your foot hurts. Duh, you have back pain, all that stuff. It's not good for your feet. Brad Crowell 23:58  Yeah, dress shoes definitely don't give you much room in there, right? Lesley Logan 24:02  I've never I'm only wearing really beautiful tennis shoes now, but, um, I, we got hiking boots recently. I also was looking I was like, oh, I like this. I'm like, oh, that's gonna be too narrow. Oh, I don't, that's gonna be, that's not the shape of my toe box. I got these ones. They're wide, they're a little. They're like the all they could be, like, freaking Uggs how wide they are. But my whole toe box fits, and my toes aren't scrunched. And I really like it. And I like those toe spacers I was talking about that they had. I love I know it's a good running shoe and weight training shoe, if I can wear my toe spacers in them, because there's room for my toes to be spread out in that spacer and there's room for my foot. And I love it.Brad Crowell 24:38  You know, another tip she talked about when it comes to shoes. First off, they have, like, a list of shoes on their website, so go check that out and be like, I'm shopping for this type of shoes. See what they recommend. But also, she said, if you're never like, like, like, look what is the Vibrams, Vibrams that are the toe shoes? Right? Lesley Logan 24:57  Yeah, yeah, they're so not sexy. Brad Crowell 24:59  Yeah, whatever, not the point. The point is that they are clearly giving you your foot shape, you know, the room to be its own shape, instead of jamming it into something small. But imagine if you've never worn something like that before, you know, it's going to take time for your body to adjust and accept that. So you might get those thinking this is going to be the thing that's going to help me, and it might help you eventually, but start small. She's like, wear them for a few minutes. Then, you know, wear something else. Wear them again. Wear them again, and get used to it. Because I remember when we bought our initial hiking shoes years ago, and it was the first time I ever had like, they weren't trail running shoes. Were they? Yeah, they were trail running shoes, and they were basically, like, huge, open inside shoe. There was very little support, and as wide. And I never worn a shoe like that, and it took me weeks to, like, be able to wear them all day. Lesley Logan 25:51  Oh, yeah, the ones we got for our honeymoon. Yeah, I think, yeah, you definitely want to start small. Start for a few minutes. Get used to it. I mean, like, same goes if you're actually working on your gait, like they're doing like, I switched my running pattern for a long time. I went from being a heel striker to, I forget what they call it, but anyways, a four-foot runner, and it just takes time. You can't, I can't, I couldn't go run six miles, even though I'm used to running six miles because new muscles had to be used, there's a new pattern, so be nice to yourself, and all or nothing mentality gets you nowhere. Brad Crowell 26:26  Well, all and you're not wrong on that, and good for you. I mean, learning how to run, it seems so, it seems so weird to say that, but like it's important. It is so important, just like learning how to walk and actually use our feet properly. So anyway, y'all, we actually have a link for you if you're interested in having Gait Happens work with you on your walk, your feet like any issues. If you have a bunion or you have plantar fasciitis and you're feeling stuck in life, check out the link in the show notes. We also have a coupon code there for you. And so make sure you're dropping that in. It'll allow them to know A. that we sent you, and B. it should hook you up. Yeah, it should hook you up. Lesley Logan 27:07  And when you let them know we sent you, it helps. Brad Crowell 27:10  10% off your purchase. Lesley Logan 27:11  Yeah, it supports the pod. It lets them know that they, you know, they you came from here. And so they go, oh, wow, I should go back and tell more things about the feet. You guys. I'm Lesley Logan. Brad Crowell 27:21  And I'm Brad Crowell. Lesley Logan 27:23  Thank you so much for joining us today. How are you going to walk these tips into your life? Brad Crowell 27:28  Ooh.Lesley Logan 27:28  Ooh, I want to know. Gait Happens wants to know. So make sure you tag us when you share this episode with a friend. And until next time, Be It Till You See It. Brad Crowell 27:37  Bye for now.Lesley Logan 27:39  That's all I got for this episode of the Be It Till You See It Podcast. One thing that would help both myself and future listeners is for you to rate the show and leave a review and follow or subscribe for free wherever you listen to your podcast. Also, make sure to introduce yourself over at the Be It Pod on Instagram. I would love to know more about you. Share this episode with whoever you think needs to hear it. Help us and others Be It Till You See It. Have an awesome day. Be It Till You See It is a production of The Bloom Podcast Network. If you want to leave us a message or a question that we might read on another episode, you can text us at +1-310-905-5534 or send a DM on Instagram @BeItPod.Brad Crowell 28:22  It's written, filmed, and recorded by your host, Lesley Logan, and me, Brad Crowell. Lesley Logan 28:26  It is transcribed, produced and edited by the epic team at Disenyo.co.Brad Crowell 28:31  Our theme music is by Ali at Apex Production Music and our branding by designer and artist, Gianfranco Cioffi.Lesley Logan 28:38  Special thanks to Melissa Solomon for creating our visuals. Brad Crowell 28:41  Also to Angelina Herico for adding all of our content to our website. And finally to Meridith Root for keeping us all on point and on time.Support this podcast at — https://redcircle.com/be-it-till-you-see-it/donationsAdvertising Inquiries: https://redcircle.com/brandsPrivacy & Opt-Out: https://redcircle.com/privacy

MDV, James, and Max are back on the mic for this week's episode of THE INTRO. Grab a notebook, grab a chair, and let's learn a thing or two about fitness, nutrition, and performance from the fellas. New episodes of THE INTRO launch every Tuesday on Apple Podcasts & Spotify. Follow MDV Follow Max Follow James Follow NCFIT NCFIT Programming For Gym Owners Coach Like A Pro Coaching Development Course Coach Like A Pro Newsletter

I ordered myself a pair of VibramFiveFingers running shoes. I'd always wanted to try them and had visions of being like Barefoot Ted – but with boobs.

Ifeadi "The Storyteller" Odenigbo is a 7 year NFL Defensive End and Northwestern Graduate. He was drafted by the Minnesota Vikings and has played for the New York Giants, Indianapolis Colts, Arizona Cardinals, and the Cleveland Browns.  On the podcast the boys talk all things performance, learning from other greats in the locker room, applying wisdom, how to approach the offseason, and much much more. The conversation includes stops on the importance of water, NAD IVs, Hyperbaric Chamber Treatments, Yoga, Pilates, Red Light Therapy, Sauna Use, and Training Philosophies, as well as life philosophies for handling stress, performance, routines, travel, nature, barefeet, light and dark, and personal improvement. Ifeadi and Brian break down the importance of having a personal philosophy, how Arnold Schwarzenegger exemplifies an admirable philosophy, and Japanese philosophy. Very fun conversation. Hope you enjoy!Mentions on the podcast: Mountain Valley Water, Light Meter App, Vibrams & Vivo Barefoot ShoesTIME STAMPS + 1:331:38 7TH YEAR IN NFL VS ROOKIE YEAR, 1 HOUR VS 6-7 HOURS2:19 HYPERBARIC TREATMENTS & YOGA8:30 RED LIGHT & HYPERBARICS, SYNERGY COMPOUNDS9:00 NAD + RED LIGHT + HYPERBARICS10:00 EACH TEAM YOU LEARN FROM OTHERS10:38 DEFORREST BUCKNER TOE SPACERS, BAREFOOT SHOES13:40 SHARING INFO, BUT STILL GOTTA DO IT, 9-5PM15:30 ETERNAL CURIOUSITY WILL TRUMP EVERYTHING16:10 TRAVEL FOR PERSPECTIVE16:30 FLIGHT OF THE STORYTELLER, START A FAMILY TO TELL PERSPECTIVE18:00 RHYTYM & SPORTTS18:30 DANCING AND GREAT ATHLETES21:00 PERFECTION AND ACQUIRING INFORMATION & BALANCING LOGISTICS25:00 ROUTINE & PERFECTION, GRIT & GRACE27:40 GOTTA HAVE A PHILOSOPHY, PHILOSOPHERS TO GUIDE US28:30 ARNOLD SWARTZENNEGAR PHILOSOPHY30:00 ONCE YOU ADOPT PHILOSOPHY, EARN YOUR PHILOSOPHY32:55 COMPOUND INTEREST34:11 IMPROVING ON FIELD SKILL SET36:30 LESS FOOTBALL, MACRO N MICRO NUTRIENTS40:00 FIELD SURFACE AND MINISCOUS WISDOM41:15 IMPORTANCE OF WATER, WATER CITY TO CITY DIFFERENCES, MOUNTAIN VALLEY WATER, DRINKING OUT OF GLASS46:30 POWER OF LITTLE CHANGES49:00 THE JAPANESE AND SLEEP50:00 YOU REST YOU RUST, THEORY FOR JAPANESE LONGEVITY57:20 SUNLIGHT & SAUNAS

Are you tired of feeling like your feet are trapped in a pair of foot coffins all day? Crocs, flip flops, Danskins, Converse - everyone seems to have an opinion on what the best type of shoe is for people with foot pain. Instead of just recommending a bunch of brands that may or may not work for you, I want to empower you with the knowledge to choose the best type of shoe for yourself. Because the minimal and barefoot style shoe world has come a long way from the five-finger Vibrams. Believe it or not, you can now be stylish while also improving your walking pattern, improving balance, and dynamic stability. In this episode, you'll learn: How traditional shoes restrict normal foot and ankle mobility How to shop for minimalist shoes (and what to look for) The best way to break in new shoes without getting hurt All the links: Modifications in lower leg muscle activation when walking barefoot or in minimalist shoes across different age-groups, Gait & Posture. 2018 Walking barefoot vs. with minimalist footwear – influence on gait in younger and older adults. BMC Geriatr 20, 88 (2020) Barefoot Shoes and Style - Anya's Reviews Flux Footwear | use code BODYNERD10 to save - www.aewellness.com/flux/ Earth Runner sandals Join me for the 2023 Movement Mavens Retreat! www.aewellness.com/retreat/ 30 days to more strength + flexibility with the Mobility Mastery Toolkit Movement Mavens has the tools and strategy to support you on your path to enjoying life without pain - www.aewellness.com/mavens www.aewellness.com/podcast - Show notes, links and more. Join the free Body Nerds FB community: https://www.facebook.com/groups/aewbodynerds/ Come hang out with me on Instagram @hollaformala : https://instagram.com/hollaformala/ TikTok @ aewellness Bodywork Starter Guide - learn the 6 places you need to roll right now for quick relief, plus the reason why what you've tried so far has only given you a temporary fix. Download the guide for free now at www.aewellness.com/bodywork 818-396-6501 is the Body Nerd Hotline - how do you build consistency and/or where are you getting stuck? Drop me a line and let me know your body nerd hacks - you might just hear your voice on a future episode!   Today's episode is brought to you by Mobility Mastery Toolkit. Forget icing and stretching - and get a simple program you can do on your own that actually works. The Toolkit includes 30-days of exercises so you know exactly what to do to improve the mobility of your hips, lower back, feet, neck and shoulders. With video demos and a full-body mobility workout calendar, you're just 15-mins a day from feeling stronger and more flexible. Get $20 off when you use the code MASTERY at www.mobilitytoolkit.co 

Missing Sock & Underwear Vortex, "I Never forget a Cheese". Ugly Lizzard Vibrams, Mac Tottie.

This week's episode is a light hearted one where we discuss gym attire. What do you do when you forget your training kit and get to the gym? Flashback: PE Making you wear stuff from the lost property, Laura wearing pyjamas. Training in work clothes = respect. Our own wardrobe malfunctions, Aidan's Vibrams, tearing shorts mid-set and stereotypes in gyms.

With an incredible range of outsoles available to choose from, how does a footwear lover narrow things down to just one? There are huge questions to tackle. How do you weigh looks vs functionality?  Durability vs traction? Comfort vs capability? WILL TICHO FINALLY ADMIT THAT WEDGE SOLES ABSOLUTELY RULE???This week, we talk about our favorite (and a few of our least favorite) outsoles—from Dainite and some Vibrams we love, to Dr. Sole and Ridgeway—and throw more history and facts at you than you likely thought was possible. Get on in there and figure out the right move for your next pair.  This episode was sponsored by Standard & Strange, where you don't NEED an engineering degree to buy their engineer boots...but it helps.Theme music: The Road by Punk Rock Opera 

Tell me what you would spend really good money on in your house? Are there certain things that are worth a really good investment? For me it might start with a Purple bed, or the Bosch dishwasher but it doesn't end there. I'd go on to invest money in a great family picture and shoes that heal my feet naturally. --- Support this podcast: https://anchor.fm/frugal2free/support

1. Processed Food (Inflammation)When arthritis brought my whole life to a dead halt this spring, I decided to try a plant-based diet. The results were ridiculous. In about a month, I went from barely being able to walk to running a 60-second 400m (in barefoot shoes) and regularly crushing 20-minute 5Ks like they were casual jogs.I'm now 5'11" and 145 pounds, which would have felt wimpy to my 170-pound self, but accepting my body the way it is feels amazing.Here's the best part—fruits, veggies, and legumes are so low-fat, you can literally stuff your face all day long and not gain a single pound. If you keep lots of vegan munchies on hand, it's easy to resist junk food.Plus, plants are much cheaper than meat!Breakfast: steel-cut oats and half a banana (instead of cereal)Lunch: freeze canning jars of legumes/veggies (instead of takeout)Snacks: nuts and seeds (instead of chips and candy)Dinner: veggie stirfry, sweet potato stew, etc (instead of meat)Dessert: fresh fruit (instead of cookies and pastries)Rules: mostly plants, not too much, and organic (when possible)Further Reading: How Not to Die by Dr. Michael Greger2. Working Out (Injuries)Planet Fitness closed about two weeks after the Coronavirus pandemic started ramping up, which left me without a gym for the first time in ten years. Initially, I tried using free weights, but the pain that had been developing in my knees and hips just got worse.I could barely walk and I started to question whether I would ever be able to run again. As a last-ditch effort, I bought a book on bodyweight exercise. I didn't care for it, but the general idea was interesting.After some experimenting, I finally stopped taking other people's work out advice and stuck to natural balancing/flexing moves. That, plus switching to a vegan diet made my whole body leaner, meaner, and pain-free.It's also more fun and less hassle, overall.Gyms: cancel your membership, you don't need itWeights: throw them out and just use your bodyAdvice: ignore fitness advice and do what feels naturalFlexing: tense your muscles, aim to feel a “burn” (not pain)Balancing: do exercises on one leg to recruit more muscle groupsBending: avoid full extension, as it can stress your jointsCardio: running and hiking are better than static liftingFreedom: bodyweight exercises can be done whenever, whereverDIY: use benches, walls, and tree limbs to work different angles3. Medication (Allergies & Baldness)I started taking Zyrtec in middle school to treat my pollen and dust allergies. It became so automatic that I took it every day for fifteen years. After going plant-based, I decided to go medication-free.I thought my allergies would go nuts, but there was almost no difference. I also felt less drowsy and more focused during the day.The same is true for my other meds. Propecia made me depressed instead of stopping my hair loss. Nasal sprays gave me nosebleeds. Inhalers reduced my lung capacity. In every case, the side-effects of modern science were worse than the symptoms I was trying to alleviate.Allergies: wash/vacuum frequently and eat a vegan diet (inflammation)Hair Loss: just shave your head and grow a beardMental Health: minimalism, outdoor exercise, avoid TV and newsSleep: buy a hands-free book stand and read for 1–2 hours before bedEverything Else: some or all of the aboveFurther Reading: Lost Connections by Johann Hari4. Cushioned Shoes (Plantar Fasciitis)In 2017, I got a part-time job at a local running store. With the employee discount, I was able to score some of the best shoes in the world—from high-cushion Hokas to “zero-drop” Altras.The problem was, no matter how many brands I tried, I kept getting injured. Calf strain. Plantar fasciitis. Joint pain. Shin splints. Plus, the shoes would wear out in under three hundred miles (not bad at a 50% discount, but expensive for regular customers).Finally, I ordered a pair of Vibram FiveFingers (minimalist toe shoes). After switching to a “midfoot stride” and training nearly barefoot for three months, my injuries disappeared. I haven't had a single twinge for TWO YEARS, which is virtually unheard of in the running community.Bonus…at 2,000 miles, my Vivos and Vibrams both feel brand new.Cushion: throw your cushioned running shoes in the garbageBarefoot: practice running barefoot around a local turf or grass fieldStride: use a midfoot stride (it's impossible to heel-strike barefoot)Footwear: buy Vibram FiveFingers or VivoBarefoot (if you don't like toes)Orthotics: inserts are a scam (your arches do not need support)Trails: trails are softer, more varied, and easier on your bodyMiles: gradually increase your distance with barefoot shoesRacing: put your body and health before your training goalsFurther Reading: Born to Run by Christopher McDougallConclusion: The Caveman RuleThere's been so much hijacking of the word “natural” in the past decade that it's hard to even tell what's natural anymore. Amazon and Google are rife with brands that claim to be organic (or minimal or harmless) but turn out to be poisonous garbage.My favorite trick for deciding what's natural is “the caveman rule.” When you're unsure about a product or you have a bad feeling, ask yourself…How ridiculous would a caveman look doing this thing?I can picture a caveman eating plants, running, washing their face, and wearing minimalist shoes or sandals. But when I try to picture a caveman eating at McDonald's, bench pressing two hundred pounds, using a nasal spray, or strapping $200 cushioned Nikes on their feet…I just can't, it's too fucking ridiculous. (:

On today's episode, Nick has a chat with Phil Evans. Phil is a super interesting guy. He's a shoe maker, father, and someone who has a super intriguing story to share with the world. They have a great conversation about how he got into shoe making as well as his experience taking a different path when it comes to educating his kids. Hope you enjoy!

In this episode we speak with running shoe expert Brian Metzler author of the new book Kicksology -the Hype, Science, Culture, and Cool of Running Shoes. Plus Angie shares tips on how to get the most out of your shoes . . . And you will hear from a runner who’s been listening to the MTA Podcast since the very beginning. Interview with Brian Metzler Brian Metzler has tested more than 1,500 pairs of running shoes and written for Runner’s World, Men’s Health, Outside and GearJunkie. He’s also the founding editor of Trail Runner Magazine. His new book is called Kicksology -the Hype, Science, Culture, and Cool of Running Shoes, published by VeloPress. He lives and trains in Colorado. In this conversation we discuss the evolution of running shoes from the over-built (heavy) sneakers of the late 80’s and 90’s to the Minimalism Movement that swept through 10 years ago giving rise to shoes like Vibrams and Newtons to the carbon plate technology of Nike Vaporfly and Next% hitting the shelves today. Plus brands like Hoka, Altra, and On-Running that stand out from the competition with their unique design concepts. You will also hear some tips on how to choose the right shoe for you and why it is wise to have a “quiver” of shoes to rotate during training. Big thanks to all the Academy members who sent in questions! And Thanks to Our Episode Sponsors . . . Angie has run her last five marathons in OnsOn-Running Speaking of running shoes, our go-to shoes right now are made by the Swiss company On-Running. On was born in the Swiss Alps with one goal: to revolutionize the sensation of running. The entire company is based around the idea of zero-gravity running and On has quickly become the fastest growing running brand in the world. What makes On different is its emphasis on a clean and minimalistic design as well as its sole technology which gives you the sensation of running on clouds. And they have a full range of shoes and apparel to power your full day, on and off the trail. Their shoes also come with a 30 day money back guarantee should you need to return them. Finally a green drink that tastes good!Athletic Greens The Athletic Greens ultimate daily all-in-one health drink with 75 proven vitamins, minerals and whole food-sourced ingredients makes it easier for you to get comprehensive nutrition without the need for multiple pills, powders or complex routines. Whether you’re taking steps towards a healthier lifestyle or you’re an athlete pushing for better performance, Athletic Greens takes the guesswork out of everyday good health. Jump over to athleticgreens.com/mta and claim their special offer today – 20 FREE travel packs valued at $79 with your first purchase. Also Mentioned in This Episode The Chirp Wheel+ back pain relief wheel. It’s designed with a 5-inch width and spinal canal that cradles your spine and gives your muscles a 4-way stretch. They can also be used to roll out other areas of your body. Get your Chirp Wheel+ 3-Pack for 15% off with code MTA. MTA Meet Up at the San Antonio Rock ‘n’ Roll Marathon. Trevor will be running the San Antonio Rock ‘n’ Roll Half Marathon on December 8th. Please let us know if you will be there too. A pre-race diner meet-up (Mexican food of course) is in the works. MTA Coach Athena Farias will be there too! Here is the FB event page: https://www.facebook.com/events/534288650726942/ Congrats to Academy member and long time listener Debbie Gelber (who is also featured on this episode) on finishing marathon #33 at the Authentic Athens Marathon! The post The Running Shoe Episode! appeared first on Marathon Training Academy.

I go through how to screen the feet, how they become dysfunction, what dysfunction can mean, how to fix the issue and whether to wear orthotics or Vibrams 

Ru El is your average, everyday, guy-next-door, ultra runner. Listen as he speaks his truth about his journey towards health, fitness, and peace of mind. We talk running, shoes, going the distance, the power of prayer, and more.  Follow him on Twitter Check out his Website Listen to his Podcast - AND - Hear his new show: The Service Guys Podcast with co host Lonnie Beauchamp. Health - Ru El starts out the health conversation with the importance of coffee in his life. Essentially his method is the NSNG (No Sugars No Grains) method created by Vinnie Tortorich, with the addition of a small amount of white rice as well. "I've been doing it for about 5 years now. I'm not pristine about it, but it's my base mode of going about how to fuel my body." Fitness - Like many people who are successful in their fitness, Ru El has adopted the routine of no routine. "I'm one of those guys that just likes to dabble with running... Depending on what's going on in life and whatever I can fit in, that's what I'll do. These days, I'm fit for a run...These days my fitness routine happens to be just running." Take something you love and make it a part of your life. Peace of Mind - What brings Ru El peace of mind in the troubled times we all inevitably go through? "When times really get hard, I gotta talk to God. From where I sit, sometimes it feels like people have forgotten that you can turn to whatever higher power there is in your life... God, running, and some type of meditation: That's how I get my peace of mind." Adapt and Overcome How does Ru El adapt and overcome to the challenges and obstacles in his life? "To overcome: put your head down and just go. Eventually, something is going to happen that makes you feel like it's all worth it. For me, it's every day I wake up and get to be with my wife and my kids, and at the end of every day praying with the kids and giving thanks that we get to come back home and be with each other, because there's a lot of others out there that don't have that connection." Ru El's Advice on Running Shoes "When 'Born to Run' came out, I jumped on that hard." Ru El tells us that he went out and got himself a couple pairs of the minimalist style shoes after reading Born to Run, by Christopher McDougall. Specifically, he purchased the Vibram FiveFingers, and New Balance MT10 to begin his journey with minimalist style shoes. He tells us about once attempting a half marathon using the Vibrams, and mile 7 into it his feet started hurting. On the subject of wearing minimal shoes for a long distance event, Ru El says: "It's not the smartest thing to do. I'm amazed I didn't break any bones doing that." These days Ru El wears the minimal style shoe as his day-to-day shoe because he likes the "angle of no angle" so to speak, and is currently wearing the Altra Lone Peak as his main shoe. "Just go with it day to day like I do. Don't make the mistake of getting a minimal shoe and then running the trails or pounding the pavement. Be kind to your body. Get the proper footwear... Be mindful. If you get sore, then rest." Stretching "I don't do a whole lot of stretching these days. It might sound ridiculous, but here's the reason why: My activity is primarily running... There was a regular set of stretching that I used to do for martial arts. But, when running came I picked up some information somewhere, and whether or not it's accurate, it basically said that you want to keep your ligaments and muscles not 'too lose' if you will (too flexible). You need to have a little bit of tension so that as far as running is concerned you'll have the right amount of spring and snap-back." Ru El did note that when he feels muscle tension, he will stop and stretch as needed. However, overall it is not a part of his general routine. Avoiding injury Essentially, just listening to the body. Instead of running with a cookie-cutter training plan, just ask yourself what you can do. Try the out and back routine, and challenge yourself. As far as attempting a certain distance without fearing the process overall, Ru El thinks it's best to gradually build the distance with only one long run per week. Breath Control "I think there was a time when I stressed out a little bit on how I'm supposed to be breathing. I think the point is that you just have to breathe." Ru El has found the most useful advice through Chi Running. He has trained himself to maximize his breathing with essentially breathing in through the nose, with the "belly breathing" concept. This means allowing the diaphragm to fully contract during the inhale so that the lungs can get maximum air intake, which essentially looks like pushing the belly outwards. Hence the term "belly breathing". May the wind be at your back... Ru El has found a lifestyle that maximizes his own health, fitness, and peace of mind. This means eating whole foods, making fitness a part of his life, connecting with family, as well as being grateful and mindful in all aspects of life. Sounds like a recipe for success. May the wind be at your back along your journey towards health, fitness, and peace of mind.

Call into the show: The voicemail line is: (646) 780-9218 On this episode, the crew discusses: FRESH OFF THE BOARDS According to an article that we stumbled upon from Unilad, "Runners Are Using Weed To Make Long Runs Less Miserable" https://www.unilad.co.uk/fitness/runners-are-using-weed-to-make-long-runs-less-miserable/ Here's a clip from the article: "28-year-old Carolyn Ford (whose name has been changed for anonymity) is a public relations professional living in New York City. A keen runner, in 2013 she began training for her first ever 100-mile ultra-marathon which involved monotonous four to five hour training sessions. The thing Carolyn thought would make her training sessions more bearable was weed." VOICEMAILS AND TEXTS - Why do people in the United States make a big deal about a 2:12 marathon? - What's your favorite pair of spikes? What was your first pair of spikes? - Would you rather run in the Hoka Bondi or Vibrams for the rest of your life? - What professional athlete would be most likely to win The Hunger Games? - If a teammate runs a school record in the 5,000 meters during a 10,000 meter race, should it count as the school record? - And more....

On April 1, 2018, Aaron Gonzales will launch “Paddle for Patriot PAWS” – a 400 plus mile Stand Up Paddleboard trip up the coast of Texas to raise awareness and money for Patriot PAWS Service Dogs.  Patriot PAWS is a national 501(c)(3) non-profit based in Rockwall, TX, that trains and provides service dogs at no cost to disabled American veterans.   Starting at Boca Chica Beach at the Texas-Mexico border, he will travel solo – without a support crew – paddling north until he reaches the Texas-Louisiana border at Port Arthur.  His goal is to travel roughly 30 miles a day, camping on the beach as he goes along...Yes, beaches that are not strangers to coyotes, rattlesnakes and other predators. And, did we mention the 12 different sharks that are swimming in the Texas Gulf? Where did this idea come from? What sparked Aaron's zest for adventure and charity? And, why this event? He tells us his humbling story in this week's "I Could Never Do That." Follow along with Aaron Here: Website Instagram Patriot PAWS is an amazing organization with a passionate following of supporters. Not only do they place service dogs with disabled veterans across the nation, but their innovative volunteer programs are positively impacting people from college campuses to prison cells.  To learn more about Patriot PAWS, please on Twitter Instagram and Facebook.   Theme Music: ”Aitech" Kevin MacLeod (incompetech.com) Licensed under Creative Commons: By Attribution 3.0 http://creativecommons.org/licenses/by/3.0/

For this week's episode, we share some of our favorite real food items, kitchen gadgets, quality skin and beauty care brands, and a host of other great gift ideas for you, a friend, or a loved one on your gift list this year. These gift ideas are great for anyone! Check out any of the links below for additional info, and please get in touch if you have additional questions. Thanks so much for tuning in!   For the cook/foodie:   Berkey filter Nutrition package w/ a practitioner Instant Pot Quality kitchen knife Local coffee or coffee substitute (Rasa Koffee, Four Sigmatic)  VP collagen creamer Quality spices (Primal Palate, Balanced Bites) cookbooks (Celebrations, Clean Eating with a Dirty Mind, Practical Paleo, Juli Bauer's Paleo Cookbook, Nom Nom Paleo ) Kasandrinos olive oil Anthony’s flours  Bread Srsly: gf San Fran sourdough the gift of real food: Soozy’s paleo muffins, Siete Foods chips/tortillas Local CSA subscription, ButcherBox subscription, or gifts from U.S. Wellness Meats or Vital Choice For the athlete/fitness minded: Roll Recovery R8 Apple Watch or other activity tracking device Water bottle Vital Proteins collagen peptides/gelatin EPIC bars/RXBAR  Vibrams compression socks yoga mat For the self-care/beauty product lover: Massage subscription Infrared sauna therapy non-toxic skincare: Beautycounter, Primally Pure, Primal Life Organics, or DIY skincare Seaweed Bath Co. Essential oils Cote non-toxic nail polish Gifts that Give Back: the gift of time (kitchen basics, cooking 101, meal prep help, etc)  a batch of homemade cookies and handwritten note gifts that gift back: Love Your Melon, other charitable companies/products Shop small and local Local craft workshop, The Crafter’s Box subscription -- Get in touch with us!  nutritionunscripted@gmail.com On Facebook: https://www.facebook.com/groups/nutritionunscripted/ On Instagram: @nutritionunscripted       Music by: bendsound.com

Click here for this episode's show notes Watch our video on Foot Strengthening Please leave us a review at http://openskyfitness.com/review   Why Barefoot or Arch Support Shoes? On today's episode of the Open Sky Fitness Podcast, Devon and I are tackling the ultimate clothing question: Is it better to walk or exercise while wearing barefoot, minimal shoes are shoes with tons of arch support? Either way, why did we even begin to wear shoes in the first place and what makes barefoot or arch support shoes so important to our foot's health? Not only will we be discussing the pros and cons of either shoe,  but also: Anatomy of the human foot The structure of a shoe Traditional shoe problems How to transition into wearing barefoot shoes Some of our favorite barefoot/minimal shoe brands How to heal the foot   Anatomy of the Human Foot   "The arch structure is only as strong as where it's connected to the ground." - Rob Dionne   The human foot has three different arches: One on the inside of the foot (medial - longitudinal arch) An arch on the outside of the foot (the lateral - longitudinal arch) A third that spans across the pad of the foot (anterior transverse arch) Sometimes a pair of shoes that has good arch support isn't necessarily the best purchase choice for everyone.     Why Wear Shoes? The first shoes were introduced when our ancestors created Moccasins. Made out of animal hide, these shoes were meant to protect our feet from the outside elements. Since then, so many different types of shoes have been marketed to our desires. Shoes for perfect alignment, to improve our bodies appearance (I'm looking at you Skechers Shape Ups which have no beneficial value), or for work. Unfortunately, there's no magic shoe that can help our bodies. We have to work on our own to strengthen our feet and body.   The Structure of a Modern Shoe The modern shoe has three key parts: Soft toebox Heel lift Arch supprt A soft toebox with lots of padding is supposed to help improve comfort and shock absorption. A heel lift in the back of the shoe is meant to help align the body. For those who need it, the arch support is meant to help weak arches and to help keep the integrity of the arch.   Traditional Shoe Problems   "Your foot is designed with all of these different, small bones that help you balance and support your entire body. By wearing arch supports, your shoes are doing all of the work that the arch is naturally supposed to do and it weakens the foot." - Devon Dionne   If the toe box is too narrow, then it won't allow for the expansion of the feet. Your feet shouldn't be crammed in your shoe. Instead, you should be able to comfortably open and close them. The toe box might also be too soft and therefore it doesn't support the arch of the foot. When a shoe has an excess amount of arch support, it simply makes the foot lazy and weakens the arch. It keeps your foot in one position instead of allowing it to flex and move. Shoes with poor designs can also negatively affect our bodies. By constantly wearing shoes with little support such as flip flops, sandals, wedges with no heel back, or heelless shoes can harm the foot's health if they're worn regularly for long periods of time. In fact, these shoes change how we walk because we need to clench our toes to grip the shoe. Each step forces us to change our feet to be in a fixed, improper position.    Pros and Cons of Barefoot Shoes   "Because there's minimal padding between your foot and the ground, you have as much contact as you need to activate the feet's arches. When the feet make direct contact with the ground, it sends stronger signals to the brain. The foot and brain connection is more sensitive because it allows for more nerve waves to talk to each other."  - Rob and Devon Dionne   Barefoot shoes like Vibrams and other minimalist shoes offer zero to minimal padding so that you have full contact with the ground. There's just some rubber and a bit of fabric that makes up the bottom of the shoe for comfort.  This allows for all of the muscles in the foot to stay engaged and therefore it for forces the arch muscles to stay active. By relying on your feet to balance your entire body, you also become fully aligned and don't have to solely rely on the shoe to help stabilize you. However, you have to take it very easy when wearing barefoot shoes for the first time. Unlike regular shoes, there is no heel cushion which forces the wearer to strike on the ball of their feet when they walk or run. These can easily harm the foot if a person doesn't change their gait.   How to Transition to Wearing Barefoot Shoes We can't stress it enough, but it's vital to have a slow transition to wearing barefoot shoes. You don't want to wear them all day or to go for a hike when you first wear them because your feet and calves will be in so much pain the next day. Instead, start by wearing the shoes for short periods of time. If you want to run with them, practice with a walk-run routine for 5-10 minutes by walking with them for 5 minutes, 1 minute jogging and so on. Recommended Barefoot and Minimal Shoe Brands Some of the different brands of barefoot or minimal shoes for walking and running that we recommend include: Merrell Vibram New Balance MT10 Xero Sanuk Vivo Barefoot Nike Free   Nike Free has more padding and a bit softer and is a great transition shoe for full range of motion and wear those for 6 months to get used to them and THEN start that process over again with minimalist shoes. Make a slow transition and be smart about it as well as patient.     Arch Supported Shoes Pros and Cons   "Our feet have such an incredible design. The way that the arches are designed allows us to absorb impact with each step, run, or jump. Our feet relate to our entire body's structure - how our knees bend, how our hips bend;  it's all connected." - Devon Dionne   The main reason why some people need to wear shoes with arch support is because it picks up the slack for our feet's weaknesses. Many doctors will also say that it can help our body's alignment and improve pain management. However, the external support can create weakness and muscle atrophy because you're not allowing your foot to do its job to support the body.   How to Heal Foot Problems We can heal our feet by focusing on opening  and strengthening the muscles. Some easy tools can include a foam roller as well as a lacrosse or tennis balls to help roll out your foot and relax the muscles. Golf balls are also great  to stretch out individual toes. We also recommend practicing toe articulation and calf raises regularly. The Yamuna foot wakers and and TheraBand products are also great to use whenever you experience aches and pain in your feet.     Join The Open Sky Fitness Podcast Group! That's right! We have a closed Open Sky Fitness Podcast group  on Facebook where you and everyone have the opportunity to talk about your health and fitness goals in a safe environment. We post workouts and start discussions about how to be strategic around finding a healthier you. Check it out! Start Building Your Own Workouts and Meal Plan! Download Results Tracker here! Click To Download Home Workout Templates or text the word, "lifting," to 33444 to download the templates.  Download the OSF Food Journal Now! Have a Question or Review for Rob or Devon? We love answering questions and getting feedback from you, our listener! If you have any questions to ask us, want to share a review of the show, or tell us any suggestions for guests/topics that you think would be great to have on the show, just email Rob at rob@openskyfitness.com or Devon at devon@openskyfitness.com or you can also leave us a review at www.openskyfitness.com/review, ask a question in the closed Open Sky Fitness Facebook Group and even text OSFreview to 33444 to get the link.   What You'll Hear on This Episode 00:00 Open Sky Fitness Introduction 1:15  Opening comments with Rob and Devon 1:30  Check out last week's episode -OSF 161 Joe Stout: Goat's Milk vs Cow's Milk - Which is Better? 2:20  About today's episode on barefoot running shoes vs traditional arch support running shoes. 2:50  Learn more about our Open Sky Fitness Facebook Group 4:40  Fill out an application for One-On-One Coaching Sessions with either Rob or Devon 6:10 Barefoot Shoes vs. Arch Support 7:35  What is an arch? 9:50  Why do we conventionally believe that we need shoes with good arch support? 12:00  Cons of arch support 15:00  Our feet's connection with the rest of our body from walking to jumping. 21:40  The structure of a modern day sneaker 25:40  Traditional shoe problems 36:40  Comparing arch supported shoes with barefoot shoes 39:00  The non-existent heel cushion in a barefoot shoe 42:20  The flexibility of the barefoot shoe 44:20  The problem with how  some shoe designs can negatively affect our bodies. 47:55  What do shoes provide and why do we even wear them in the first place? 52:00  Why and how to strengthen your feet. 57:30  How do we transition into barefoot shoes? 1:02:30  Different brands of barefoot shoes for walking and running 1:08:45  How to heal your foot problems. 1:14:30 Closing comments with Rob and Devon 1:15:55 Open Sky Fitness Closing   RESOURCES MENTIONED DURING THE SHOW: Leave us an iTunes review Join the The Open Sky Fitness Podcast Group on Facebook Contact Rob and Devon to apply for One-On-One Coaching Sessions Check out last week's episode - OSF 161 Joe Stout: Goat's Milk vs Cow's Milk - Which is Better? Listen to OSF 51 - Learning Parkour with Dan Edwardes Buy your own copy of Born to Run by Christopher McDougall Check out our recommended barefoot and minimal shoe brands: Merrell Vibram New Balance MT10 Xero Sanuk Vivo Barefoot Nike Free Heal your feet with Yamuna foot wakers Strengthen and stretch your feet with TheraBand products   Get Fit with Free Downloads! To Download Rob’s FREE workout templates click below** Download Templates Ask Rob a Question or tell him what is working for you: Email Rob@OpenSkyFitness.com   Support This Podcast To leave a Review for Rob and the Open Sky Fitness Podcast CLICK NOW!  Ratings and reviews are extremely helpful and greatly appreciated! They do matter in the rankings of the show and I read each and every one of them. Contact our amazing sound engineer Ryan? Send him an e-mail here: info@stellarsoundsstudio.com Thanks for Listening! Thanks so much for joining us again this week. Have some feedback you’d like to share? Leave a note in the comment section below! If you enjoyed this episode, please share it using the social media buttons you see at the bottom of the post. Do you have any questions (and would like to hear yourself on the Open Sky Fitness Podcast)? Click on the link on the right side of any page on our website that says “Send Voicemail.” And finally, don’t forget to subscribe to the show on iTunes to get automatic updates. It’s free! Thanks for listening/reading Episode 162 - Barefoot vs Arch Support Shoes: Which is Better? We hope you have gained more knowledge on how to be a healthier you.

OH SNAP!  We just hit our TWENTIETH episode!  Didn’t think we’d make it this far?  Well neither did we!  To the hundreds of you who have been downloading our episodes, thank you so much for tuning in.  We hope that these episodes are at the very least, educational, and hopefully, as inspirational to you as they were to us.  This week’s episode highlights the many things that characterize Hidden Apron: tangents and twisting paths, serendipity and “success”, and not entirely being sure where the delicious roads of our lives will lead.  Our guest for today is Seth Syberg, who caught my attention at a Food Tech Connect event here in NYC with his story of how he founded, ran with, and grew his company Cocoburg.  Cocoburg produces what they call the world’s only raw, vegan, paleo, gluten-free, soy-free, Coconut Jerky, which by the way, is sourced, handled, and produced in the Philippines!  They operate under the motto: “Just Eat Real Food".  Now, you may be thinking: "OK, Seth’s probably some hipster, warrior vegan who bikes everywhere and wears Vibrams, hellbent on changing how people eat.  Well, there’s some truth to that.  He does describe his diet as "vegan-ish", bike competitively, and wants to use Cocoburg to offer people healthier snacking options BUT, he also spent two decades in the world of tech doing everything from app/database development, programming, and even teaching.  He describes himself as a complete dilettante having done things like become a car mechanic, a woodworker’s apprentice, a CTO for an e-commerce platform for small farms, and with this current venture, an entrepreneur, a label he himself did NOT realize applied to him until a year into running his company.  Now his product is in Whole Foods, retailing nationwide, and is creating lasting change for his partners in the Philippines.   It’s a longer episode filled with a lot of unexpected turns.  We talk about: - A programmer’s approach to recipe testing and building a business, - How testing for failure actually led to massive success, - The dilemma of educating consumers a product they’ve never heard of, - Product development and the challenges of operating in the Philippines, - Using business for good, - And just what the hell even is Coconut Jerky?   Seth is a great example of how there are many, many roads to your destination and you don’t have to fit the textbook formula for your given field.  Play a little!  Give this one a listen, and again, thank you for keeping us rollin' on this unexpected ride of a podcast. More information can be found at hiddenapron.com/podcast, contact us at hiddenapron@gmail.com, or catch us on Instagram @hidden_apron.

In der aktuellen Episode hat René sich Erich von schnelleBeine.com eingeladen. Eric praktiziert seit einem Jahr den Miracle Morning und ist überzeugter Barfussläufer. Wir reden seine Anfänge mit Vibrams, selbstgebaute Chala Sandals und ZEMGear Barfuss-Schuhe.   The post FatBoysRun Episode 86 - Eric von schnelleBeine first appeared on FatBoysRun.

  Dr. Steve Gangemi, aka The Sock Doc, is a chiropractic physician and MovNat certified trainer who is merging functional neurology and nutritional biochemistry into mainstream natural healthcare. We talk about foot health as a gauge of a person’s overall health, the recent Vibrams 5 Fingers lawsuit, orthotics, the dangers of stretching, why you want to move your ass often but not quickly, long term effects of doing only high intensity workouts, and much more.

Christopher Lendrum is U.K.based professional physiotherapist whose mission is to educate those who have injuries and give them specific exercises to rehabilitate themselves post injury. Chris also aims to educate health professionals by giving them the necessary information about assessment and treatment techniques based on the best evidence-based information that is currently out there in the physiotherapy community. During this episode, Chris joins us to discuss the ever-popular topic of training with injuries, as well as how to avoid or rehab from them. We also discuss the following:   What are some of the biggest issues stemming from excessive bench pressing When are pull ups not a viable pulling movement Are there any benefits from performing dumb bell or kettlebell renegade rows? Why or why not? What's Chris's take of the controversial "leaning back" technique during overhead presses What type of training is suggested while your rehabbing from an injury, especially back pain Why an 8 month old baby is probably fitter than the majority of typical trainees  What are optimal warm up options for the average trainee When is static stretching a viable recovery option What is Chris's opinion of chiropractors, acupuncture, meditation, and other forms of alternative recovery Why the theory of "not letting your knees move past your toes during squats" is "not" necessarily true What does Chris think about barefoot running and what are his thoughts on the recent issue with Vibram's 5 Finger shoes       All this and much more:     Links & Resources mentioned in the show: Chris's Website: http://www.strengthphysio.com/ Subscribe, download, rate & review us at:iTunes: https://itunes.apple.com/us/podcast/live-life-aggressively-podcast/id646524617 Stitcher: http://www.stitcher.com/s?fid=34706&refid=stprAlso, be sure to "like" and connect with us on our Facebook fan page at http://facebook.com/llapodcast.

Recorded earlier in May 2014, when the Vibram lawsuit made headlines. Here is Katy's blog post on the matter: Katy Says: My Thoughts on the Vibram Lawsuit. Also included is a link to my blog, which wore a hole in my first Vibrams, called Walk the Year.

Subscribe via iTunes Aerodynamics With David Ripley of Zipp In addition to working for Zipp, David is also a bike fitter and consultant for 51 Speed Shop. Topics discussed include: The Four restrictive properties working against you on the bike are: 1. Aerodynamics 2. Gravity 3. Drivetrain Friction 4. Road Friction 75-80% of aerodynamic drag comes from the body.  The wheels are the second greatest source of drag.  Components are next, and the frame is last.   Weight doesn't become a significant factor until the grade hits 6% for an extended period of time.  A good clincher and latex tube compared to a poor tire and a butyl tube can result in a 10-11 watt difference per tire.   He recommends air pressure of 100psi for a 150 pound rider on a tri bike on a smooth road.  On a rough road a slightly lower tire pressure is recommended.  Biggest bang for your buck in aerodynamics  Vibram Five Finger Shoes A 10 week study published in the July 2013 issue of Medicine & Science in Sports & Exercise compared two groups of runners.  A group of 19 who slowly transitioned to the use of Vibrams over 10 weeks, and 17 who ran in conventional running shoes. Using MRIs for analysis, 10 of the 19 in the Vibram group were determined to have a foot bone injury by the end of the 10 weeks.  Only 1 of the runners in the control group had a foot bone injury at the end of the study. Runners in the control group ran an average of 30 miles in their peak week, while those in the Vibram group ran an average of 15-18 miles in their peak week. This article describes the study in a little more detail. Based on a lawsuit against Vibram settled in May 2014, Vibram Five Finger users may be entitled to a settlement that will likely be in the range of $20-$50. Details at http://www.fivefingerssettlement.com. Subscribe via iTunes

Alan and Janette Murray are no ordinary couple. This 68 and 64-year-old duo join the 100 Not Out team just north of Perth after more than 230 consecutive marathons around Australia! They have done in their Vibrams and on a diet of fruits, vegetables, nuts and seeds. The guys are due to arrive back in Listen In The post 100NO 23: 365 Barefoot Marathons in 365 Days on RAW Food! appeared first on The Wellness Couch.

Lien vers le mp3: Shownotes de l'émission: MacBook Air 13" 1er PCC enregistré dessus. C'est agréable d'aller plus vite. Par contre je ne trouve pas comment jouer des virgules sonores tout en enregistrant. Superbe machine Puissance, légèreté, qualité de l'écran Pourquoi un nouveau MagSafe pas compatible avec les autres?! La connectique, le péché mignon d'Apple? Comme je partage encore mon temps entre le MBA et mon vieux MacBook je commence le grand écart des données. Heureusement que j'ai beaucoup de choses sur Evernote, du coup c'est assez indolore. Néanmoins j'étais habitué d'avoir 100% de mes données toujours avec moi. Course à pied: 1er 8k barefoot sur la plage Maintenant faut que je me trouve des Vibrams! Lien vers la vidéo sur Kilian Jornet: http://www.youtube.com/watch?v=sniZs_D_RFQ&feature=share Suite au tweet de @totopheweb https://twitter.com/totopheweb/statuses/224128980280815616 Les aventures de John Carter http://pixelpriest.sqpn.com/2012/03/09/download-john-carter-ebooks-for-free/ Oui poster une vidéo d'1h30 intéresse des gens (cf vidéo La Chaîne Guitare) http://lachaineguitare.wordpress.com/2012/06/30/lcg-hors-serie-le-pedalier-de-jean-michel-kajdan-par-jmk/ Twitter à la TV: Les réseaux sociaux à la TV: je regarde jamais le 20h et ce depuis des années car je trouve ça mortellement vide d'info et que je me suis habitué à m'informer autrement (radio+Internet) mais en vacances l'autre jour je tombe par erreur dessus, il parlait du pb Orange du 8 juillet… Désintoxication au e-mail: Principe: c'est moi qui décide quand je lis mes messages et non pas le contraire Désactiver mail de la notification comme ça je peux suivre les notifications Twitter si besoin sans être pollué par la messagerie. En gros le rythme que je suis:  Traitement des mails toutes les 2 heures (dans la semaine) Traitement beaucoup plus espacé le week-end SURTOUT PAS la première chose le matin ni la dernière chose le soir Bonne écoute, Pierre.

Click to Subscribe to All Ben's Fitness & Get A Free Surprise Gift from Ben. Click here for the full written transcript of this podcast episode. This show is now on Stitcher! Listen to us on your iPhone, Android Phone, BlackBerry and WebOS phones, and get entered to win $100. Just use promo code FITNESS when you download and register your FREE Stitcher app at http://www.stitcher.com/fitness   In this October 25, 2011 free audio episode: How to banish chronic pain forever, are marathons bad for your heart, supporting your lower back while swimming, splenda addiction, aspartic acid for boosting testosterone, vibram five fingers, PMS, fasted running and choosing bike wheels. Remember, if you have any trouble listening, downloading, or transferring to your mp3 player just e-mail ben@bengreenfieldfitness.com And don't forget to leave the podcast a ranking in iTunes - it only takes 2 minutes of your time and helps grow our healthy community! Just click here to go to our iTunes page and leave feedback. ----------------------------------------------------- Special Announcements: -May 27-June 3: All-Inclusive Kona 2012 Triathlon Camp! Ben Greenfield will be there for a week of swimming, biking and running on the famous Ironman Hawaii course, along with IM Talk host John Newsom and Ironman World Champion Scott Molina. This Epic Camp culminates with the Ironman 70.3 Hawaii race! Space is limited, so act soon - click here to get full info or to register now for the Kona camp. -Wed, November 2, noon Pacific time: Live Q&A With Ben, during which you can ask any of your questions about Ben's consulting services. Just come right back here at 12:00PST on Wednesday: http://InstantTeleseminar.com/?eventid=23580678 -Vote for the BenGreenfieldFitness podcast for the Podcast Awards at http://www.podcastawards.com -The BenGreenfieldFitness gear and clothing store is now LIVE! Click here to get triathlon uniforms, tech pants and coat, hats and more - all emblazoned with Ben Greenfield's "Fire & Water" tattoo! -Click here to donate $1 to keep this podcast going! -BenGreenfieldFitness Inner Circle is now just $1 for a 14 Day Sneak Peek! Click here to join now. - Get insider VIP tips and discounts from Ben - conveniently delivered directly to your phone! Just complete the information below... First Name Last Name Email Cell # (1+area code) --------------------------------------------------------------- Featured Topic: How To Banish Chronic Pain Forever Dr. David Minkoff -  Dr. Minkoff is a complementary and alternative medicine expert, inventor of Master Amino Pattern, owner of Body Health, director of the Lifeworks Wellness Center in Florida, and finisher of 38 Ironman triathlons. In today's featured topic, Dr. Minkoff and I discuss prolozone therapy, enhanced external counter pulsation, and other new and alternative methods for chronic pain management and how to stop chronic pain. You can also listen to Dr. Minkoff in... Episode #26: The THREE Main Causes of Illness and Poor Performance Episode #105: A Peek Into The Life of An Ironman, Natural Medicine Physician. Episode #143: Can “Prolotherapy” Make Your Injuries Vanish? --------------------------------------------------------------- Listener Q&A: A listener has a call-in question about whether marathons are bad for your heart. In my response, I mention my article "Is Exercise Bad For You?" John has a call-in question: I've gotten into tri's the last few years, and did my first 70.3 in September (5:37:30). I'm 45 years old, and had a spinal fusion in my L3-5 area about 20 years ago (from a bad accident that left me unable to walk). My question is this: I used to be a lifeguard, and swimming was really fun and easy back in the day...now I have a body drag that is killing my time in the triathlons. Because my spine is now straight, I am unable to "plane" myself in the water, and simply drag myself along. When I use the bouy between my legs, I swim much faster and easier--but when I remove it, everything goes to heck (lack of ability to use muscles to stabilize myself in the water). I've tried working harder on my kicks--but I still sink; I've tried working on lowering my head in the water, but end up not getting planed out....do you have any tips on how I can improve my swim? I've tried a few coaches, and most just don't know what to do. I hate leaving the water in 85th place and having to bust it so hard to get back in the top 50...I'm desperate man. In my response to John, I mention the Aquasphere Phantom wetsuit. Yanet asks: How do I detox from Splenda? I only drink one coffee in the morning but I need 8 Splendas or is not sweet enough. I have tried Stevia, Agave but they do not taste sweet to me no matter how much I put. Should I use regular sugar since it's only once a day? Have I developed a sugar tolerance? I still want to drink my espresso every morning, what do you recommend? In my response to Yanet, I mention my article "12 Ways To Reduce Carbohydrate Cravings". Kevin asks: What is your opinion of D-Aspartic Acid as a natural testosterone booster? I have read a few reviews and studies and have yet to see any negatives. Darren asks: Ben, I recently got a pair of Vibram Fivefingers and am slowly building up mileage. I know a few people who train in Vibrams but when they race they use standard running shoes. From previous episodes I know that if you're racing on a specific surface then you should train on it as the change in surface can lead to injury. Would I be risking injury by racing in standard shoes and training in minimalist shoes? Tony asks: I have a question about my wife and her potential adrenal fatigue, or PMDD, or something crazy going on on a hormone level. It seems like the week before her period, all hell breaks loose in our house, so she went to see her doctor and they diagnosed her with PMDD based on symptoms, and prescribed her an anti-depressant. My wife is wondering what differently can she do nutritionally so her adrenals functioning correctly. So I am speaking for myself and my kids, Ben can you help my wife gain her sanity back? Jesse asks: How many fasted runs should you do in a week? I do most of my running before my wife and kids get up or I go to work. Which means I haven't eaten for at least 12 hours. I am running 4 days a week, three quality/ speed runs during the week and a long run on the weekend of about an hour or so. Should I eat before some of these? Or is it ok to do all of your exercise fasted? Bill asks: I know you have carbon clinchers from Gray. If you were to do it over again, with all the new wheels out there, would you consider a tubular tire to save a few grams? Flats are my big worry during a race and are the tubulars less susceptible to flatting? Also, are the claims of super aero wheels from Zipp firecrest and Profile making a real world difference for the 20 mph riders? Prior to asking your question, PLEASE be considerate and do a search in upper right hand corner of this website for the keywords associated with your question. 90% of the questions we receive have already been asked and answered here at BenGreenfieldFitness.com! ====================================== [contact-form-7 id="6222" title="Ask Ben"]====================================== -------------------------------------------- Remember, if you have any trouble listening, downloading, or transferring to your mp3 player just e-mail ben@bengreenfieldfitness.com And don't forget to leave the podcast a ranking in iTunes - it only takes 2 minutes of your time and helps grow our healthy community! Just click here to go to our iTunes page and leave feedback. Brand new - get insider VIP tips and discounts from Ben - conveniently delivered directly to your phone! Just complete the information below... First Name Last Name Email Cell # (1+area code):

Click to Subscribe to All Ben's Fitness & Get A Free Surprise Gift from Ben. Click here for the full written transcript of this podcast episode Don't forget to leave the podcast a ranking in iTunes - it only takes 2 minutes of your time and helps grow our healthy community! Just click here to go to our iTunes page and subscribe for free or leave feedback. In this free December 2 audio episode: electrical stimulation devices, amino acid supplements, high protein diets, food allergies, barefoot running, the fathead movie, creatine, cramping, and much more! But before you go any further in the shownotes...check this out... ...new release - $4 Special This Week! "Get Fit or Get Fat - Ben Greenfield's Healthy Triathlete Off-Season": In this 70 minute audio seminar from triathlete coach Ben Greenfield, you'll learn exactly what you should be doing in this winter to prepare for the 2010 triathlon season. Discover the perfect swim, bike, run and cross-training workouts, as well as the ideal off-season nutrition and dietary supplementation protocol. This lecture is perfect for the beginner triathlete up to the seasoned Ironman. Click here to get unlimited access to Get Fit or Get Fat - Ben Greenfield's Healthy Triathlete Off-Season", the full audio seminar for just four bucks! Don't worry, the link above will open in a new window, so you can still read the shownotes! --------------------------------------------- Featured Topic: In this featured topic interview, I talk to physical therapist David Markovich about the use of electrical stimulation devices (also known as "ESD's" or "e-stim"). You may have seen these advertised in commercials for fat loss, muscle performance and injury rehabilitation. The question is...do they really work? During our interview, I ask David the following questions: -What is the mechanism of action for estim to actually help with recovery or performance? -Can an estim unit actually maintain or enhance muscular fitness or endurance? -What about fat loss? Does electrical stimulation actually work as a fat loss enhancing tool? -Where can people actually get a home estim device? -What types of injuries or activities can estim be used for? -What are the guidelines for using a device, and should anybody avoid using electrical stimulation? Listen to the interview with David to find out the truth about electrical stimulation devices! --------------------------------------------- Listener Q&A: Do you have a question for Ben? Just call 1-877-209-9439 and leave a voicemail, leave a Skype voicemail to username "pacificfit", or e-mail ben@bengreenfieldfitness.com. Listener Patrick asks: "Ben, I have a question regarding MAP, the product you featured in Podcast Episode #26 as well as your most recent post on bengreenfieldfitness.com . I've seen the product advertised in magazines for some time now and have always been interested in its potential benefits. On a recent trip to the local health food store I saw several different amino acid supplements, all costing between $12-15 for a month's supply. What's more, they all claim a serving size to be 2-3 pills and caution use of more than 4-6, compared to MAP's 20-30 per day depending on age, size, diet and exercise load.What are your feelings on MAP vs. other amino acid replacement supplements? Is MAP the clear winner across the board? And does it justify the $53 + shipping price tag?" (click here to read Bens' previous post about MAP) Listener Amie asks: "I wondering what your thoughts are on a high protein diet.  I am not referrring to the Adkins.  There has been some "buzz" (agian) about high protein diets.  The suggestion for a typical day is oatmeal w/protein pwdr and soy milk for breakfast, then mid morning protein shake, 2 slices of whole grain bread w/thick layer of organic meat (poultry preferred) no mayo and veggies if you wish and then salad or steamed vegetable with brown rice and lean organic meat for dinner.  The days snacks suggestions are raw veggies and/or fruit or raw almonds. I have heard mixed feedback on whether this is an ideal lifestyle choice.  I recently heard too much protein (regardless of the carb combination) can be toxic, is that true?  And, will excess protein pack on the pounds (even if exercise regularly)?" Listener Miguel asks: "I have bought your book "Holistic Fueling for Ironman". I find that you are really capable to change people view about Powerbar and other brands that only care about profit. When I drink milk or eat whole wheat bread and then after 1-2h will head to a run most of the times I have GI distress. Does that mean that I have allergies to cow milk or wheat/gluten products?" Listener Lisa asks: "Just wanted to write in with a question of my own this week. It has to do with running gear. What are your thoughts on barefoot and minimalist running shoes? Out here in Southern California, there's been a lot of hype lately about barefoot running and minimalist shoes, such as Vibram Five Fingers. Barefoot enthusiasts claim that the most natural way to run is barefoot because the foot naturally knows how to land in order to be most efficient at running. Shoes, they say, are to blame for a lot of running injuries because they force the foot to do something that its not supposed to do, like excessive heel striking. Do you have any experience with barefoot running or running in something like Vibram shoes? I typically train in very minimalist shoes like Nike Frees or racing flats and just got a pair of Vibrams. I'm trying to figure out how best to incorporate them into my workouts." Listener Corey asks: "I enjoy your podcast and find it very informative, i have a question about nutrition during an olympic distance triathlon, this distance usually takes me around two hours to complete depending on the course and i normally don't eat anything during the event and finish ok so i guess i can store enough fuel to get through two hours of racing but would there be any benefit to eating anyway and topping up during the bike leg?" Listener Chuck asks: "I watched a movie the other night called "Fat Head."  Essentially, it is a response to the movie Supersize Me, but instead, this guy shows how he lost weight on a Mcdonald's diet.  Not by eating purely salads, etc. but my eating the real foods just not gorging himself.  The film is somewhat tongue in cheek, but what I really found interesting was the research he did and his interviews with doctors concering he intake of saturated and regular fats.  His main focus became to avoid highly processed carbs later in the day, for example, a double cheeseburger for dinner, but no additional sides like fries.  At the end of his "diet" he has actually lost weight and had healthier cholesterol and body fat levels.  Obvioulsy, I won't recap everything in the movie, but I was wondering if you had seen it, and what your thoughts on it were?  If you haven't, I suggest you take a look at it (I just got it from Netflix) because I think a very interesting entire podcast episode could be made from it, possibly with an interview with some of those doctors?  Just a thought. There's also a website, http://www.fathead-movie.com. My other, short, question is about the triathlon dominator package.  You say its the a great plan for those people who either have jobs, or still want to have a life and not neglect loved ones.  But for those who might actually have the extra time, is this still the best training method?  So if an athlete had infinite time in their day to train, would this still be the best plan for anyone, or would that vary?  I haven't purchased it quite yet, but it sounds to me like you have constructed the best overall plan altogether!  Thanks again Ben, I look forward to your answer." Listener Paul asks: "I love the podcasts which I discovered about five weeks ago (... where have I been?) 'm enjoying my 40 minute drive to work for the first time in years while I trawl through the archives! The first thing I do as I switch off the engine is jot down all the changes I'll make to my protocols .. then I check the show notes! Anyway on to my question... having read some research about glutamine and creatine supplements I bought some. I take one teasoon of each once a day with juice. I've been "loading" one month on and one month off. During each on cycle I have developed one episode of cramping on the outside of each shin within 10-15 days. Is it possible that these suplements are causing the cramps? Its not something that I suffer regularly and this is my only change to my routine in these months...having listened to the Magnezium Miracle podcast I know this is something I really do need to be taking! Keep up the great work Ben, and thanks for making a difference to my running and well being in general!" In my response to Paul, I recommend CreO2 from Millennium Sports. Listener Clay asks: "I have purchased the Triathlon Dominator package, have set a goal for a half ironman next summer, and am currently three weeks into it.  I enjoy the depth of information as well as the thorough workouts spelled out day to day, it is exactly what I need to stay focused and motivated.  There is, however, a few times throughout the 36 weeks that I will be on vacation, out of the country etc. away from my bicycle or pool for up to 10 days at a time. What are your suggestions for mainting training intensity when you cannot logistically maintain the training plan.  How do you adjust your training when you know you will not have access to a cycle or pool?" Listener Eric writes in: "I just posted this on Facebook – but I wanted to write to let you know that thanks to the Ironman Dominator Plan, I have already shaved off 10 seconds on my 100 mtr T Pace in the pool – down to 1:38 now!  Only 5 + weeks in now and that's a full 7 minutes off the Ironman swim!" --------------------------------------------- Special Announcements: 1. Another Ben Greenfield Fitness success story! Congratulations to Jan (pictured below), who went through one of Ben's proprietary fat loss programs. If you want to learn more about utilizing Ben's personal training or nutrition consulting online services, just go to Ben's training website at http://www.pacificfit.net! 2) Ben's quintessential healthy holiday gift guide is now available, and tells you exactly what to get for the health nut, fitness enthusiast, triathlete, or wellness conscious individual on your holiday shopping list. Check it out now by clicking here, and be sure to forward it on to your friends! 3) Ben Greenfield is just 6 weeks into his supplementation with Bioletics, based on the interviews about the six key performance factors in podcasts #53 and #62 (which you can find by clicking here). If you're ready to get started, just click here to go to the Bioletics website to begin your six key performance factor testing or call Bioletics at 888-371-1033, ask for Dr. Richard Cohen, and tell him that Ben Greenfield sent you. 4) The Triathlon Dominator Package is officially live and available with exclusive web-only pricing. You can learn more about exactly how to successfully train for Ironman without neglecting your family, career, hobbies and social life by clicking here.Special: Anyone who becomes a "Triathlon Dominator" between now and January 1, 2010, will automatically receive a $97 Golden Ticket to the official Pacific Elite Fitness Triathlon Training Camp with head coach Ben Greenfield! 5)Click here to get the full scoop on the brand new Pacific Elite Fitness Triathlon Training Camp in Austin, Texas - including registration details, itinerary, food, training, activities and much more! This is a once-in-a-lifetime opportunity to get a fantastic deal on a camp because the Endurance Ranch in Austin has just opened and is offering Pacific Elite Fitness special promotional pricing. Click on the logo below to learn more, or simply e-mail ben@bengreenfieldfitness.comto add your name to the list. That's all for this week! Remember, if you have any trouble listening, downloading, or transferring to your mp3 player just e-mail ben@bengreenfieldfitness.com. And don't forget to leave the podcast a ranking in iTunes - it only takes 2 minutes of your time and helps grow our healthy community! Just click here to go to our iTunes page and leave feedback. Upcoming episodes include expert interviews on Essential Fatty Acids, Liquid Vitamins, and Optimizing Biomechanical Movement Patterns During Exercise. Finally, remember all the time put into producing this podcast for you, and consider donating to our show, we'll throw in a free T-shirt or your choice of any of the BenGreenfieldFitness active singlets, hoodies and hat pictured below and available in our new store.

This week's topics include: Paleo weight loss, juicing, Americans are eating more, diet soda, Vibrams in the Army, BPA and mice, soy isolate, vitamin D, pets, agriculture, fermentation, fasted or fed exercising, Richard Feinman, foods that don't want to be eaten, and what's wrong with medicine. Links for this episode:Listener James' Weight Loss VideoFat, Sick, and Nearly Dead (So Watch Some Streaming Health Videos) - Latest in Paleo Podcast BlogAmericans Eat 570 Calories More Than in 1977Are diet sodas making you fat? - The WeekIs diet soda addictive?Diet sodas don't help with dieting - Health - Diet and nutrition - msnbc.comArmy bans use of ‘toe shoes,’ citing image concerns - Checkpoint Washington - The Washington PostBPA MiceHexane may be lurking in the soy protein found in popular food barsGetting enough 'sunshine vitamin' may not just be about catching rays, new blood test revealsPet Owners Healthier | Consumer Health Video Library - Heath VideoGrass Based Health: Agriculture - Curse or Cure?Fermentation Guide Now Up | Critical MASReally? The Claim: Doing Cardiovascular Exercise on an Empty Stomach Burns More Fat - NYTimes.comDon't workout on an empty stomach - Times Of IndiaRichard David FeinmanYouTube - ?Whats Wrong With Medicine???Future Guest Nora Gedgaudas book: Prima Body Primal MindSponsored by MailChimp and Sound Studio 4.

I really appreciate the thought-provoking questions sent in by listeners of this show, and it's even better when people share a message showcasing their amazing progress! In this breather show, I'm putting the spotlight on some of the most inspiring messages I've received, and of course, I'll be answering some questions too!In this episode, you'll learn about the key to succeeding when it comes to your endurance goals, and share an inspiring story of how one listener was able to avoid back surgery (in fact, their own surgeon was the one who decided to cancel the procedure!) after making some serious lifestyle changes. I also explain the different causes of muscle soreness, as well as the most effective method for avoiding experiencing consistent soreness in your muscles post-workout.I then touch on the topic of sauna use, specifically the issue of EMF exposure and infrared saunas, and the phenomenal benefits that come from engaging in environmental hormesis for stimulating cellular and hormonal responses. This leads into a discussion about Nourish Balance Thrive's incredible detox protocol, which was how I found out that I had toxic plastic residue and petroleum byproducts in my bloodstream! I also answer a question about the best kind of sprinting shoes, and explain why the Vibram Five Finger shoes have been my go-to for the past 14 years, as well as share the name of a (sadly, now discontinued) style of New Balance sneakers that I love to wear when I'm not in my Vibrams. Then I share a great message from a listener who has experienced wonderful results from taking MOFO consistently. It really is so exciting when someone who has been using MOFO reaches out to express how much it has changed their life and how they feel on a daily basis (check out more success stories here if you're curious!), and I also share the many benefits I've noticed from taking Ancestral Supplements products over the last two years. And, if you're curious about trying out some Ancestral Supplements, head over to their website, and don't forget to use code KEARNS for 10% off!The episode ends with some important questions about fasting: who is it most appropriate for? Is it ever too much of a stressor on your body? Can you fast too frequently? Because there are many important external factors to consider when fasting, being aware of these factors will help you engage in this practice in a way that is not harmful or stressful to your body, but extremely beneficial. TIMESTAMPS:A 48-year-old listener talks about his difficulty in keeping his heart rate at the aerobic pace he wants. (180 minus the age.) [01:34]Scott from New Zealand talks about how he convinced his doctor NOT to put him on statins and instead took the natural route to being able to cancel his surgery. [04:04]Jerome talks about how he has noticed so many people training incorrectly and gives suggestions. [09:54]Muscle soreness is not a good idea. [14:29]Jeff asks Brad to compare and contrast the different sauna opportunities. [15:21]The sauna gives a good detox opportunity. [19:12]Jeff also asks about what shoes you should wear to do sprinting? Look for a zero-drop shoe. [21:18]David from Nova Scotia talks about how his training with MAF approach has taught him to be rested and relaxed before competing. David also asks for more advice on parenting and hon healthy sex life for men in the 40s or 50s. [24:22]From James Hall: “What is the difference between fasting and fueling? [26:26]How can I maintain muscle mass and keep good energy levels? [28:41]Target your carbohydrate intake around periods of time where you are burning up those carbs. [30:09]There is a difference in the carb intake for women compared to men. [34:46]LINKS:Brad Kearns.comBrad's Shopping pagePrimal Endurance Mastery CoursePavel TsatsoulineFiras ZahabiAlmost Heaven saunasVibram Five FingersNew Balance Minimus MT20Merrill Trail GloveWim Hof MethodAncestral Supplements.comThe Paleo Thyroid SolutionThe Keto Reset Diet QUOTES:“If you get sore, that's an indication that you overdid it, and your muscles are requiring repair, so the energy and the protein synthesis that occurs after a workout is going towards repairing the muscles, rather than making them bigger, stronger, or more fit.”“If you're trying to drop excess body fat, the surest path to get there is to first get metabolically healthy, and then engage in prolonged fasting and carbohydrate restriction to lower your overall insulin production.”Join Brad for more fun on: Instagram: @bradkearns1Facebook: @bradkearnsjumphighTwitter: @bradleykearnsYouTube: @BradKearnsWe appreciate all feedback, and questions for Q&A shows, emailed to getoveryourselfpodcast@gmail.com. If you have a moment, please share an episode you like with a quick text message, or leave a review on your podcast app. Thank you!Check out each of these companies because they are absolutely awesome or they wouldn't occupy this revered space. Seriously, Brad won't sell out to anyone if he doesn't love the product. Ask anyone.Brad's Macadamia Masterpiece: Mind-blowing, life-changing nut butter blendMale Optimization Formula with Organs (MOFO): Optimize testosterone naturally with 100% grassfed animal organ supplementVuori Activewear: The most comfortable, functional, and fashionable gear, evoking the chill SoCal coastal lifestyleDonations!This free podcast offering is a team effort from Brad, Daniel, Siena, Gail, TJ, Vuk, RedCircle, our awesome guests, and our incredibly cool advertising partners. We are now poised and proud to double dip by both soliciting a donation and having you listen to ads! If you wanna cough up a few bucks to salute the show, we really appreciate it and will use the funds wisely for continued excellence. Go big (whatever that means to you…) and we'll send you a free jar of Brad's Macadamia Masterpiece as a thank you! Email to alert us! Choose to donate now, later, or never. Either way, we thank you for choosing from the first two options! :]Support this podcast at — https://redcircle.com/the-get-over-yourself-podcast/donationsAdvertising Inquiries: https://redcircle.com/brands

(Breather) One great question from Mike about how to return to running after a long layoff opens up a great discussion on the topic of pacing yourself appropriately to avoid the all too common breakdown, burnout, illness, and injury that comes from following the prevailing “no pain, no gain” approach to fitness. The truth is that getting sore after workouts is not a sign of a job well done, but *a way to stall your progress and delay recovery time*. A revolution is afoot in fitness, thanks to the great work of Dr. Craig Marker (listen to the HIIT vs HIRT Breather show ( https://www.bradkearns.com/2018/12/07/peakperformance/ ) ), Joel Jamieson (listen to his interview here ( https://www.bradkearns.com/2019/01/29/joeljamieson/ ) ), Firas Zahabi (check out this clip on Joe Rogan ( https://www.youtube.com/watch?v=3dKJzSvm6FI ) where Joe trips out on the insight that *you should never be sore after workouts* ), and Dr. Phil Maffetone (listen to his interview here ( https://www.bradkearns.com/2019/09/24/maffetone2/ ) ). If you can perform well within your capabilities, you can build and build without the interruption, immune suppression, and cellular breakdown caused by overly stressful workouts. We also hear a great success story from Maciej that will get you inspired to *put your ego aside and align your workout behaviors with your stated goals, instead of chasing instant gratification*. Thanks to listeners for sharing questions and feedback, and please feel free to communicate with us: getoveryourselfpodcast@gmail.com *TIMESTAMPS:* Mike Green wants to know the best way to get back into running after hip replacement surgery. You don’t have to suffer. [03:25] You don’t want to introduce muscle soreness as a regular recurring element of your sprinting training program. [07:11] If you can’t hold a deep squat position for 3 or 5 minutes, you need to work on this by practicing lunges and stretching. [16:36] Maciej asks: Could you elaborate on how many workouts per week should be, could be glycolytic.? I'd like to know if you've noticed any changes in your running cadence, uh, or changes in your ego [19:58] Keep trying to become a fat burner rather than a sugar burner. [25:43] *LINKS:* * Brad’s Shopping Page ( http://www.bradkearns.com/shop/ ) * Brad’s running technique ( https://www.youtube.com/watch?v=gsUL3a1CxUQ ) * Brad’s Running drills ( https://www.youtube.com/watch?v=rlzQf9mZDKg ) * Hit vs.Hurt, Dr. Craig Marker ( https://blog.primalblueprint.com/endurance-dr-craig-marker-of-strength-university/ ) * Firas Zahabi ( https://en.wikipedia.org/wiki/Tristar_Gym ) * Eliud Kipchoge ( https://en.wikipedia.org/wiki/Eliud_Kipchoge ) * Mark’s Daily Apple ( https://www.marksdailyapple.com/ ) * Vibrams ( https://us.vibram.com/ ) * Amazing Feets ( https://www.bradkearns.com/ ) *Follow me on social media for more great content!* Instagram: @bradkearns1 Facebook: @bradkearnsjumphigh Twitter: @bradleykearns Support this podcast at — https://redcircle.com/the-get-over-yourself-podcast/donations Advertising Inquiries: https://redcircle.com/brands