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KS: We have to give people better tools. And we’ve spent the better part of now two decades trying to figure out a more effective way where people can integrate these essential behaviors into their daily hectic work life. So we’ve really spent a lot of time thinking about behavior change and sort of mechanics behavioral change, how do we create new habits? How do we know how we reduce the barrier to entry, all of the how do we reduce resistance? And when we apply those two things, let’s make it show people how they don’t have to throw out the baby with the bathwater that they can live a better life in the context of lives they lead, and they all they need to do is influence to improve or give resources to the people around them. That’s a really powerful recipe for change.
Juliet: Yea. And then number two is what we call more like lifestyle metrics. And those things include sleep, nutrition, movement, creating a movement rich environment, balance, breathing. So we’ve sort of combined these ten things. And what I will say is, as you know, Katie, we spent years working in high performance with high level athletes and consulting with teams all over the world. But one of the questions we would talk about at our dinner table is, like, how do we take the lessons we learned in those environments and apply them to everyone? And also, what simple things are working in those environments that we can spin down and apply to everybody? And the other thing about these ten vital signs we chose is that after years of being in this business and using ourselves as test dummies for everything and we have access, like you do, to all the bells and whistles that are out there in the health and fitness world. We really sat there and said, what are the levers that we’re pulling that we think have the biggest impact on our health? So what those practices are, are ways of doing these sort of fundamentals around putting arms over your head or taking your hip into extension so your knee is behind your butt or getting into a squat. And what’s cool about that is, theoretically, if you’re doing those things, you’re at least touching that. You’re using those words, you’re touching that range of motion, you’re kind of keeping it in the brain.Dr. David Dierdorff is a board certified Doctor of Chiropractic. He obtained his bachelor’s degree in Exercise Science at Montana State University, where he fell in love with skiing, climbing, trail running, and mountaineering. He then went on to receive his doctorate at University of Western States in Portland and became a Certified Strength and Conditioning Specialist through NSCA. One of the things that we kind of kid around a lot is that people really feel like they’re maxed. They believe they’re maxed, and we’re like, actually, you’re just jet lagged on Monday because you stayed up late and you have not been eating well and you haven’t been walking or moving your body and you think you’re working as hard as you can and feel as good as you can, but you can actually work harder. And more importantly, you can actually feel better and you brought up something so important. I think when we give people objective measures, then we can start to make decisions about the things that are going to affect those objective measures.
But what we’re seeing is that the rest of the behaviors that make us day to day human beings maybe aren’t sufficient to then have that 1 hour or 2 hours or 3 hours a week sort of meet all our vitamin needs. It’s like we’re going to a Pilates class and we’re saying, well, I took my Pilates vitamin and we’re fans of Pilates don’t get us wrong. But that doesn’t quite meet the needs of walking enough. And if we use that walking as an example, one of the reasons we see that walking is so important is that it helps us accumulate enough non exercise activity that we fall asleep. It helps us decongest our tissues and move the sewage through the Lymphatic system through. It allows us to get sunlight on our face and see our neighbors. It allows us it’s super accessible. It allows us to help manage chronic pain and persistent pain. It’s an easy way to sort of layer in all these other aspects. When Kelly, a renowned physical therapist, was helping professional athletes, company CEOs, and military bigwigs regain their range of motion to continue maximizing their performance, the couple hoped to generate the same successful results for everyday people when they opened a physical therapy office inside their San Francisco-based CrossFit studio in 2007. The innovators behind The Ready State and the movement bible Becoming a Supple Leopard present 10 practices proven to enhance mobility, make you feel energetic and alive, and, like a good 401(K), prepare your body for whatever comes its way in the future. And, contrary to what you might expect, achieving good mobility doesn’t call for exercise. No cardio. No strength training. Instead, it’s a series of simple activities that enhance your capacity for free and easy movement, and in doing so also improve all the systems in your body (digestive, circulatory, immune, lymphatic) that are impacted by putting yourself in motion. You use your body’s infrastructure, so you don’t lose your body’s infrastructure. Mobility also primes the body for exercise, if that’s what you want to do. But more important, it primes the body for life.If you’ve ever practised yoga, you may be familiar with pigeon pose, another great move for your hips (like sitting crisscross). This setup is similar but easier, and just as effective. Place your right foot on a bench (or tabletop), letting your knee drop to the side and your calf lie across the bench perpendicular to your body. Place your left hand on your right foot, “stapling” it to the bench, and rotate your torso to the left. Next, rotate to the right. Continue alternating between the two positions for two minutes or for as long as possible. Switch sides. Stand on one leg Andrew Huberman, professor of neuroscience, Stanford University, and host of the Huberman Lab podcast Most people should be in that same category. “My knee is sore after a big run.” Well, why is that and what can we do about it? And the easiest thing we know is to actually just restore someone’s range of motion around that.
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