July 2, 2025 • 39 mins
What is “True” strength training especially in physical therapy.
My client, Jacob, described previous experiences with other PT’s as easy and still had ongoing pain and disability.
His hip that he had surgery on twice still wasn’t better. Getting back to day to day hiking, running, weight training, and merely sitting at work were all still painful.
Jacob talks about how having a concerted plan in the gym, progressing overload, and being treated like an athlete was the key to his pain-free success.
Yes, surgery you must allow things to heal and there is some temporary inflammation. But the human body (and mind) are resilient as such, we need to treat our clients in the same manner.
I’m happy to say that Jacob his weight training lifting 200+ lbs even after 2 surgeries, and he now has tools to carry forward on his own.
If interested, apply for 1:1 coaching in my bio or description.
To your best life,
Dr. Jay
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Transcript
Episode Transcript
Available transcripts are automatically generated. Complete accuracy is not guaranteed.
(00:02):
All right.
Welcome in guys to anotherepisode.
I'm Dr.
Jason Won, orthopedic physicaltherapist.
And today I have one of myclients here Jacob Jacob, me and
him met in the Bay Area.
And I think he was referred hereby another client that I was
working with.
And it's been a really, truly aprivilege to see him grow see
his progress and transform.
And I think that he'll beprobably the best person to
(00:24):
speak about some of the thingsthat he's.
He was struggling with some ofthe things that he's tried and
ultimately what was some of themain factors that actually led
him.
Two success.
And I think some of the thingsthat he hit on that he wanted to
really speak about was one,about consistency and two about
progressive overload.
(00:44):
So if if you don't know whatthose things are, consistency is
something that you know, but ifprogressive overload is
something that you wanna learnmore about, something that can
help you to transform yourhealth improve your pain levels
stick around.
'cause we have a lot to uncover.
Jacob I genuinely appreciate youbeing here.
So how are you doing, man?
I'm doing well.
Doing well.
Appreciate you having me on.
Yes.
Thank you so much.
(01:04):
So yeah, Jacob, why don't wefirst talk about, just, a little
bit about your background so whoyou are, what you do, and what
are some of the things and whatare some of the health related
things that you were strugglingwith when we first started.
Yeah, for sure.
Yeah, so I'm 27 years old, workas an urban planner.
And I came to Jay I guess aboutsix to eight months ago at this
(01:25):
point.
But I'd, I've had two kind ofhip arthroscopic surgeries that
are fixed labral repairs.
The first was about five yearsago and the second was about
three years ago.
And they both led to someimprovements, but the rehab
never got me back to where Iwanted to be in terms of fully
active biking, running, hiking,doing the things I love to do.
And it led to a lot of kind ofcompensatory in injuries, in
(01:47):
terms of back pain and kneepain, even foot pain.
And so I realized that kind of,I just had never gotten past the
point of clamshells and my PTexercises.
I needed to learn how to reallytake care of my body and
strengthen my body, and came toJay.
A friend recommended him who hada really good experience and
thought it would be a good wayto, to get me back on the right
track.
Awesome.
Yeah.
So that's a great background.
(02:07):
So with the arthroscopic hipsurgeries that you had what were
some of these specific, likemovements limitations that you
were having?
Or was it more like just, a lotof times there's like more
sedentary base, so likesometimes prolonged sitting.
So yeah.
Just explain some of the moretriggering factors that were
hindering you.
Yeah.
So yeah, before those surgeries,it was sitting for more than.
(02:28):
An hour got to the point ofbeing really uncomfortable, any
kind of impact.
So things like running, jumpingwere really uncomfortable.
But then even after the surgerythe rotation of the hip, so
internal external rotationreally were limited.
And then I think I just learnedhow to really protect that part
of my body, but didn't really.
Feel comfortable working throughthe pain.
(02:48):
And I think that was a key partof our work together in terms of
learning how to push throughunder understand that some pain
is okay, and then learn how topush through that in order to
regain some of that mobility andflexibility that I had lost for
a number of years.
Yeah, for sure.
What were.
So with regards to physicaltherapy and some other
(03:08):
treatments, so obviously two,two surgeries with regards to
like the rehab, whether it wasprehab or even like post,
post-surgery how was youroverall experience there and do
you mind sharing about justYeah, some of the interventions,
what kind of stuck with you?
What, why do you feel like maybesome of it didn't work for you
specifically?
(03:28):
Yeah.
So I'd always heard like surgeryshould be your last resort, and
so before the Sur first surgery,I.
I thought I tried everything.
I did at least a year of pt.
I did a lot of dry needling.
I did acupuncture, I didcupping, I did massage.
I, I did, I think everything Icould get my hands on.
But I think the piece I probablydidn't hit was like true
strength training.
And that just didn't feel likeit was something out there from
(03:50):
the PTs I was seeing.
And so it was really much morefocused on banded resistance,
which is useful.
I think never allowed me tobuild up the necessary strength
and the muscles that hadweakened over time.
And yeah, I think with thesecond surgery I probably moved
a little bit more quickly.
I probably didn't even exhaustall my options.
I did again, did pt, did the dryneedling, but was okay, this
(04:11):
kind of worked the first time.
Let me try it again.
But I don't know.
Yeah, surgery is expensive.
The recovery is grueling and Ithink I'm an example that.
I am better, but I'm not as muchbetter as I think the surgeon's
promised.
Yeah if I were to do it again, Iprobably would've tried a little
bit harder, especially with thesecond hip.
Yeah.
Sur surgery and injections are.
(04:32):
All different types ofinterventions.
I wouldn't even deem themwhether it was like, positive,
negative.
I think most parts of healthcareare trying to leave a positive
outcome on their client's lives.
Otherwise why would they be inthe profession?
But at the same time, I thinksome don't really set really
strong expectations on, again,what we talked about is like
consistency and progressiveoverload and strength training.
(04:55):
I think that consistency.
Trumps everything.
I think I've said that onmultiple podcasts already.
How I think that consistencyamongst the many aspects of
exercise and the things that youcan learn in physical therapy,
the most important isconsistency, which is something
I feel like I hit on really hardfrom the get go with you.
Even before we even startedworking together.
It's if you're not consistent,we might as well not even start,
(05:16):
but if you're gonna beconsistent and you're willing to
learn the things that.
I can teach you consistency willwin over everything, which
hopefully since obviously we'reno longer working together, but
you're here, is that you'restill maintain that level of
consistency.
Progressive overload reallycritical because there's much
more merit and there's a lotmore value and significance to
(05:37):
overloading the tissues thataccompany your hip.
And some of the areas that wewere able to resolve together,
if you're not really workingthose tissues around the joints,
biologically speaking, you cando as much of the passive manual
treatments out there that aregonna give you some, some
temporary relief.
But if you're not using that asa window of opportunity to load
(05:58):
your body up more, then you'rereally not gonna get back to
your functional goals.
So that's why I always say thatdoing passive treatments is not
gonna lead to active goals,right?
You have to pair up passive withactive.
So with all that said, do youfeel that, just going back to
your experience with physicaltherapy, do you feel that you
were absolutely consistent atthat, at those times and do, or
(06:23):
do you feel that because youweren't really seeing the
results with the banded, let'ssay clamshells and all those
things that I said that I rarelypromote them, especially for a
27-year-old athlete?
Do you feel like it wasconsistency was a factor or do
you feel like it was more justthe kinda the treatments that
were given to you?
Yeah, I think I was reasonablyconsistent with it, but at the
(06:45):
end of the day, I just neverreally saw that much
improvement.
And I think it was I don't knowif this is an analogy you gave
me or heard from someone else,but like you're on this hamster
wheel.
If you're just like going aroundand around, you get a little bit
more, but you're never able totalk to get off the hamster
wheel of being independent andon your own.
Yeah, I think it was okay, I'mgonna go two times a week and
I'm gonna do my exercises andI'll do them twice at home.
(07:05):
But it's like at the end of theday, it's not getting me, I.
To where I wanna be, and it'smore like I'm checking a box so
that I can then go get surgery,which is how it felt like.
The surgeons talked to me andtreated me.
I was like, okay, this is theonly solution.
And then if you're gonna go thispath to make sure you meet the
insurance requirements, we'regonna have to do.
Pt, you have to check this box,you're gonna get your injection.
(07:25):
But the goal isn't really seeingif you can avoid surgery.
It's more just these are theprerequisites you can get
surgery and yeah, someone thatdidn't.
I think at this point I'm muchmore knowledgeable about the
healthcare industry and, butwhen I was 22 and this first
happened, I was like, okay, likea doctor with an MD is telling
me this is the way to go.
I guess this is what I have todo.
And then the surgery's gonna getit better.
(07:45):
And then get me out of this holethat I'm in.
Yeah, no, it was alarming, to befresh outta college and having
to go through this, but, yeah,that was my experience.
Yeah.
And it's totally fine.
What's I guess what's done isdone and it's part of your
journey that you've been on, andI'm glad that you're much better
as a result of it.
Surgery is.
It's not a panacea for everyone.
(08:06):
Surgery are gonna have variousoutcomes for people, and also it
depends on, your mindset aswell.
So EE regardless of the surgery,nobody should think that they're
damaged goods, leading intosurgery.
I also think that surgery is istis a product of your beliefs.
So if you do feel that it'sreally going to genuinely help
you, then a lot of times thatcan spring you into the actions
necessary to get past thatsurgery.
(08:27):
A lot of times if you're goinginto surgery with with either
negligence or I guess thinkingthat it's going to may maybe
even go into a thing like, Ithink it's gonna help me, but
you're coming into it with alittle bit of doubt and
uncertainty and skepticism thenactually that might actually
lead you to a negative outcome.
So now that you've, now thatyou've had obvi obviously have
(08:47):
been through that do you feelbefore we dive into like our
treatments and what we've done,which I think is gonna be super
valuable for people.
Did you have any expectationsgoing into the surgery?
Was there any fears,uncertainties, doubts pre or
post-surgery?
I'm just curious in your end'cause mindset and your
emotions, that, that plays a lotinto the overall experience of,
in your health journey too.
(09:09):
Totally.
No, and I totally agree withwhat you just said of like you
have to, before you go intosurgery, you have to be a
hundred percent in.
'cause it's a traumatic event.
You're putting your body throughand you have to be, you have to
do all your prehab and then youhave to be fully committed to
the rehab.
And so I think with both cases Iwas I was committed to,
especially after the first one,I knew what I was getting into
myself with the second one andkind of prepared accordingly and
(09:29):
prepared with my job and got myPTs in order.
And yeah, I think the rehab I,I.
Just didn't love my physicaltherapist the second time around
as much as I did my first time.
And I think that's such a bigpart of it.
I think the surgeon's key, but Ithink the physical therapy is
probably equally if not moreimportant.
And so yeah, I think if that wasone kind of thing that was just
like a stressor.
(09:49):
I just didn't, we didn't getalong as well.
And I didn't feel like I had thelevel of trust that I had.
And I think that's such a bigkey.
Part is you really need to feellike they understand what you're
going through.
And, but yeah, I think as longas you're mentally committed to
mentally aware of what you'regonna be going through, I think
that's such a key part thatsurgeons don't really talk to
you about is like the mentaldistress of that event.
(10:10):
And that's just something, it'slike a learned experience.
I don't know how else to tospeak about it.
It's all right.
You talked about trust and,that's a huge piece.
I think the two words that cometo mind when I work with any
client is trust as well as atherapeutic alliance.
The alliance is the fact that ifyou feel like my goals are not
aligned with your goals, thenyou know you're not going to
(10:31):
trust me.
And that's why I always do aconsultation to, to see if we're
a good fit, at the same time,really understand that if your
goals don't mesh with mine or ifyour expectations are.
Either underwhelming or farbeyond what I can give to you,
then I would say I, I wouldn'teven start working with you.
But do you so with regards tohow we were able to interact and
(10:55):
do things, did you find that aseven from the first session, did
you find that there was a levelof either accountability, trust,
communication did you feel likea lot of those were hitting the
mark, or was it as we keptgoing, then you started to gain
that trust?
Because I know that.
Tr you know you going throughmany things.
There's some, somehow there's,there's walls, right?
There's sometimes mental wallsof trusting people.
(11:16):
I'm just curious on your endabout when we first started how
you felt.
Yeah, I think I remember fromour first, so we had an online
consultation just like a call,and I think the first thing I
remember is just feeling likeyou almost like a sense of just
like empathy from you and thatyou.
I don't remember.
I know you've also gone throughplenty of injuries yourself, but
either from those personally orjust from all of your work, it
(11:38):
felt like you, it felt like wewere speaking the same language,
which is a bigger deal to methan it might sound.
But I think just having hadthese experiences over the past
few years, it's like being ableto really just feel understood,
felt really important rightaway.
But yeah, I would definitely sayit takes time to build trust and
actually get a.
Starting to work out and get inthe gym together.
(11:58):
But I think that was the firstsign that was like, okay, this
is something that could work.
'cause it just feels like youactually understand what I'm
saying to you.
Yeah.
Which is really important to meto start.
Yeah.
Yeah.
Yeah.
I think one, one point of likewhere I really felt that I could
help you was the fact that whenyou said you had the two s was
like, oh yeah.
Just literally a few months agoI was working with somebody with
the same exact hip.
(12:19):
The same exact surgeries, and hehad two as well.
And he, and I was like, dude, ifa 40 something year old dad who
has many obligations and he'solder, can make huge
differences.
I'm like, you're 20, you're 26,20 7-year-old.
I'm like, you're probably gonnato do better if anything.
So I think that was that was ahuge point that gave me a lot of
confidence.
But I think also, yeah, I didn'tinstill confidence in you.
(12:41):
Yeah.
Let's hit on the.
Let's hit on the stuff that youlearned, obviously.
I think that's really important.
So the education even from thefirst session, what were some of
the key takeaways?
I know it's a while back, butwhat were some of the key
takeaways right from the firstsession that you felt like you
really learned the most?
So just talk about, even just ingeneral your first session and
how that kind of went.
(13:02):
Yeah.
Yeah.
So I came to you with kind ofthese fears that like my body
felt like it was broken, right?
I just moved to the Bay Areafrom Colorado maybe two months
before, and yeah, from the moveor whatever it was my back was
in a bad spot.
I had this kind of plantarfasciitis pain.
The hips were problem.
And I think the first thing thatwe really talked about was just
like, you need to learn how toload your body with weight.
(13:25):
And yeah, I know that we, wekeep getting back to just this
resistance training, butlearning how to your tissues and
your kind of tendons need tolearn how to really handle
weight if you're gonna getserious about doing big
backpacking trips, if you'regonna go skiing again, if you're
gonna learn how to play sportsagain.
And I think that was the biggestthing.
And it applies to everything.
And I think about it every timeI'm in the gym now, it's like
you need to think about.
(13:47):
Progressively increasing theweight that you're putting your
body under and do it slowly'cause you're gonna get hurt
otherwise.
And I think, yeah, we hadsetbacks in our time working
together, but I think that wasthe biggest thing that I learned
right away that's really stayedwith me is just learning how to
put your body under weight so itcan adapt to real life kind of
circumstances really well.
Yeah the big words are likecapacity.
So just you understand that likewhen we first started capacity,
(14:10):
just a I think like a Duracellbattery, a capacity is it has a
specific amount and that at somepoint if you try to surpass that
capacity you blow up the batteryor you have setbacks and
flareups.
And that was a huge piece too isunderstanding.
And maybe we didn't set thatexpectation, but I was like,
Hey, there's so many clientsthat I work with where.
If they make a mistake in theirtraining it's not the fault of
(14:32):
the exercise, but it's the faultof the person that either
overloaded that themselves tooquickly, right?
So like too much, too soon ifyou will.
And sometimes when you havethose setbacks sure there could
be doubts and uncertainties, butat the same time I'm always
like, you gotta learn from yourmistakes.
I am not somebody that has theperfect.
Even for me, after doing thisfor 10 years, working out over
(14:55):
18 years, I still make mistakesin the gym and I still will
flare up things, but at the sametime, it's like that is
literally a part of learning.
You, everyone makes mistakeswith their relationships,
mistakes with their finances,and in the same light, Jacob, as
is that you probably have leftour last session.
Probably have hit some hurdles,right?
(15:15):
Have had some inklings ofdiscomfort, but at the same time
it's like you've built up yourcapacity so much so that
compared to first session,you're tolerating 200 plus
pounds with either deadlifts orsquats.
And obviously that's a muchbetter place to be, right?
It's just being empowered thateven despite pain, you can
easily get past it with theright strategies, consistency.
(15:36):
What is it?
We don't have to define that,but why was that so important
during our time workingtogether?
Yeah, I think, what I've learnedis it's just that that's the
only way you're gonna see anyprogress, right?
With these rehab, the rehab andthe rehab it's hard to be
consistent.
'cause after one session you'renot gonna see any improvement.
(15:58):
And I think mentally it's hardto trust that.
You're gonna get anywherebecause it takes time and I
think really learning to bepatient with your body.
And for me, I'd just gonethrough so many years and so
many different specialists andtreatments that it was hard to
like trust.
But I think that goes back tohow we started with the
beginning.
It's just like trusting thatthis is the process you need to
commit to and.
(16:20):
If you're consistent, you'regonna see improvements and like
they will come.
And it took time, right?
I think after my first week, no,I didn't see anything after the
first two weeks.
I didn't see anything.
But it's like trusting thatthings will improve and I could
feel myself getting stronger andI could feel my back, getting
more mobile and open, opening upfor the first time.
And yeah, and like over time youdo see the results you really
(16:41):
want, for me it was being ableto get on my bike and riding it
for two hours.
In a way I hadn't done inliterally years.
And that was the biggest part ofmy life before the surgeries.
And so I think that's you willsee markers that really mark the
progress, but I think just liketrusting that you really need to
be consistent was the biggestthing for me.
And yeah, I think that was like,I mean with your, I think one,
(17:02):
like we had, we obviously hadthe session showing up, but you
were incredible about checkingin and Hey.
I saw that you were at the gymtoday, let me know how it went.
And I think that's theaccountability that, that really
came with the treatment thatkind of enabled the consistency
to happen.
And that you have a little, youhave another layer outside of
just yourself because it can behard, you have your job, you
have all your otherresponsibilities, but to have
(17:22):
someone else, in your messages afew times a week being like, how
did the treatment goes is reallymade a difference I think, for
me.
Yeah.
I was gonna ask you that followup question, and the question I
was gonna ask was like, what.
What enabled you to build thattrust?
Because some, so many people cango through one session.
One, I always say that the firstsession for, from my end, from
(17:45):
my perspective, is reallycritical.
'cause if, for example let's sayon the first session I gave you
the wrong treatment or the wrongexercises and you just flared
yourself up and you're lying inbed, like what makes you think
you would want to come back tothe second SE session, right?
You'd be asking for a refund,but, the that and that, that's
actually true.
That's what I think about islike really gaining the trust
(18:05):
right from the get go.
So besides, I guess the ongoingcommunication, or maybe like
when I saw you log a workout,maybe I congratulated you or say
Hey, let's keep it going.
Anything outside of thataccountability that really
enabled you to build that trustfrom the first and second
session, and I asked thatbecause.
It is really critical forsometimes to build that alliance
(18:28):
right from the get go.
Outside of those check-ins, wasthere anything else that kind of
allowed you to build that trust?
Yeah I think the communicationwas probably the most important
piece.
And then outside of that, yeah,I think just starting to see the
progress enabled me to to buildit and yeah I think that you
take a slight leap of faithright in, in committing to the
(18:49):
training and.
I think for me it is if I'mfinancially committing to this,
I really want to take itseriously and make sure I'm
being consistent to see results.
And so I think that was a partfor me is I'm investing my own
money in this.
I want to like and it's, I wannamake sure there's a clear kind
of line to how I'm doing and Ithink that helped me take it
even more seriously.
Versus if I'm like going to PTall the time, I'm investing
(19:11):
probably more money in PT thanwe did in our training.
But there's like less of a,there, just, there isn't the
accountability in PT that I feellike we had together, which is I
think, the most important piecefor me.
Got it.
Yeah.
The be besides me keepingaccountable, was there any
differences as far as the typeof program that I did set for
you?
(19:31):
I try to I try my best to pridemyself in building very, like
more robust or very contextualtype of exercises.
I have a platform and app that.
I feel, gives people a goodsense of like video
demonstrations, putting stuff onthe calendar.
Or maybe, I know you're prettytechie yourself, so putting it
(19:52):
into your own Google or Applecalendar.
So yeah.
What's the experience of justhaving is not really I'm not
asking you to rate the app, butin terms of like the way that I
set things up and the way thatyou were able to follow through
with it.
Was there any value to thatcompared to maybe other PTs?
Yeah, you, I don't, you, youasked not to rate the app, but I
(20:13):
would say I love the app.
I think the app made itincredibly easy for me to follow
along.
There were a lot of times, not alot of times, but there were a
few times where the gym I go todidn't have the equipment that I
needed.
And so in those cases, like tobe like, Hey, try this instead.
But at the same time, the appalso has a lot of different
suggestions for Hey, you wannahit your adductors and you don't
(20:34):
have.
The adductor machine Hey, trythis instead.
And so I think the app made itincredibly easy.
It sends me pings when I shouldbe working out.
It allows me to just like reallyhold myself accountable.
And I think it obviouslycommunicates with you two, so
you're able to track theprogress.
No I don't know.
I think that's a phenomenal toolthat you have and it allows you
to really in real time updateworkouts and I think it allows
(20:58):
us to communicate very easilywith each other too.
Besides the app, which that is apart of the consistency.
'cause I always feel like, whatif it's in your schedule there's
a saying I think by like StevenCovey, it's like either schedule
your priorities or prioritizeyour schedule.
So that means that if youschedule your priorities and
like you schedule in theseworkouts they will happen.
(21:19):
But if you prioritize your.
Super busy times strappedschedule who isn't times
strapped nowadays, but if youprioritize that, then you're
prioritizing everything elsebesides the fitness, right?
You're prioritizing the thechores the dates or even your
job or other means.
So what I.
With regards to the consistencyoutside of the app, was there
(21:40):
any other strategies or thingsthat you employed, even just to
make like mobility a habit orwhen you're at work was there
anything that you specificallyemployed or things that I taught
you which I know it's been awhile, but sure.
How were you able to staybrutally consistent even outside
the app?
Was there any strategies thatyou employed?
Yeah, I think for me, just likewhen we started working
(22:01):
together, I was like, this is.
I thought I took my recovery andtraining seriously, but I like
realized in retrospect, I justdidn't.
And so it's okay, we're gonna bein the gym.
I think you had me in there kindof four times, probably a week,
and that was the split that weworked out.
But it was kinda like, you needto be doing these other things
at least two to three times aday.
And I'm like, oh, come on.
That's crazy.
(22:21):
Like you want me foam rolling myback all the time?
You want me doing all these likehip openers and things like
that, but it's yeah, you do.
Like I'm sitting in this chairseven hours a day at my desk
working.
And it's okay, if you're gonnabe serious about that, getting
on a bike where you're in thesame hunched position, you have
to treat your body better.
And I think that just likesomething finally clicked for me
and that okay I'm not old, butlike my body will break down if
(22:43):
you don't start treating itbetter.
And I think that message justtakes a long time for someone
still in their twenties to sinkin.
But I think I've just had enoughrepeated experiences that like
you have to.
Be consistent and I think themobility is key of just these 10
minute workouts that you do twoor three times a day to just
keep your back, keep your legs,keep them like looser and more
opened up.
And I think again, it's likeover time you will see the
(23:06):
progress and see the results.
And I think that's the easiestway to be consistent with this.
Because if you don't seeprogress, it's hard to keep
wanting to do things.
But I think just beingconsistent that first month and
getting, I think us from thefirst to the second.
Session and already being ableto I think, trust the process we
were on allowed me to really buyin from there.
Now that I think about it, I dorecall like the first and second
(23:27):
session I wouldn't say there waspushback, but there is a,
there's always a sense of melike trying to lead by example.
So when I told you, Hey, likethis is what I do, and then
you're like, okay, let me seewhat you do.
I was like let me show you myformal routine, but I told you
like, I do this eight to 10times a day.
And you're is that you meannecessary?
I'm like if I don't want my bodyto break down.
That's the necessarypreventative things that I do.
(23:50):
And it's really up to you if youwanna follow suit, right?
And I'm like, you are younger bya good 8, 7, 8 years.
But if I'm really consistent atmy age, it's if you want to be
either where I'm at or if youwant to maintain your body as
you get older, like you wanna,I.
Maybe create these habits asyou're younger, right?
Speaking to people in theirtwenties, it's oh, twenties.
There are a lot of people, evenyour age are like, oh yeah, I
(24:10):
can get away with certainthings, right?
And I'm like, no.
If you set the right habits now,you would set yourself for
success into your thirties,forties, and fifties, right?
Oh, I'm really glad that you'relike, even outside the gym if
you're gonna be sitting on yourass for eight to 10 hours, it's
like you can afford.
20 or 30 minutes of mobility atwork.
And if you don't, then you know,then you're, you are working
(24:32):
backwards essentially.
You work.
For every hour that you sit,it's probably can get stiff
again.
So you need to supply it withsomething that will allow you to
get out of those stiff points.
Otherwise, that's where peoplecan incur more arthritic changes
or the joints can get stiff.
And then, if you think that youcan just make it all up at the,
at nighttime or make it up onthe weekends, that is how
literally people get injured isthinking that 40, 50 hours of
(24:54):
sitting your body's gonna becompletely okay by the weekend.
So I'm glad that you.
Hopefully even today, you'restill hitting on those same
points, right?
You maybe had the foam roll orsomething close by to your desk.
Yeah.
Yeah.
That's good.
It's good to hear.
All right, let's hit onprogressive overload.
I guess you, you can teach meback, so what exactly is
progressive overload and howwere you able to employ that,
(25:18):
throughout our time workingtogether?
Yeah, I didn't know if we weregonna do a little pop quiz.
Let's hear you de No, for me,progressive overload is learning
how to add weight onto yourmuscles gradually through your
training up until the point ofkind of failure.
And so building up slowly andthen pulling back a little bit.
And inherently doing that kindof progressively gradually over
(25:39):
time.
And yeah, I think we appliedthat to everything in the
training.
Obviously, I.
Everything kind of that I washitting in the gym, so squats,
dead lifts, everything likethat.
Just making sure that I wasbuilding up my weight over time.
And I think the really importantthing, we've touched on
consistency, but I think thetracking was really important
too, and something I'd neverdone previously.
(26:02):
Before.
And so making sure I'm beingreally good about how many sets,
how many reps and really drilldown to how much weight I'm
doing.
'cause I think that's the onlyway to really see my progress
over time.
Previously in the gym, I wouldjust go in and say, okay, I
think I've had 30 fives lasttime.
Let me do this again.
But actually tracking and seeingmy progress, I think I was able
to get stronger a lot morequickly because I was actually
(26:23):
being intentional about what Iwas doing in there.
Yeah.
I always compare this tofinances.
So if you're not tracking yourfinances, then you don't know
what money's coming in, whatmoney's coming out, and then
you're, you end up in a negativecash flow.
You ne you end up in debt or youget, you, you're, or you get in
trouble with IRS.
And in the same light withfinances is fitness is just as
(26:45):
important.
Fitness in terms of if you'renot seeing what you did the week
before, then what makes youthink that you're going to
progress the week after?
You gotta progress something,whether it's volume, which is
holding your plank longer, orit's adding on a couple extra
reps every time.
It's just going into the gym,understanding that you need to
(27:06):
become 1% better.
And another point we hit on was.
Understanding what failure feelslike.
I think there's a lot of nuancein this industry around do you
need a hit failure?
Is failure even important?
Do you need a feel soreness thenext day?
And my take with you for sure,Jake was like, if you want to,
you have all these athleticendeavors.
(27:27):
Not pushing to contractilefailure is a mistake.
Going into the gym, justthinking you can half as it,
that's a mistake.
Not logging workouts and notlogging workouts for the rest of
your life.
I really think that's a mistakethat I think 90% of gym goers or
people that even go to the gym,they make that mistake.
I think I showed you my data.
I'm like, I have data from 10years ago and that allows me to
(27:48):
make justifiable decisions onwhat I need to be doing in the
gym today.
With.
With in, in terms of that, Iknow that the app really helped
as well being able to see whatyou did from week to week.
So with regards to, in relationto the progressive overload,
what changes were you seeing asfar as like how you felt on the
(28:09):
day-to-day and also getting evenback to the activities that you
wanted to do?
How did progressive overloadtranslate into that?
Yeah, I think the fir, the firstweek I really remember being
like, I think we had two legdays that first week.
And I was like, I can't get upand down the stairs.
And it's I'd never trainedreally legs consistently in my
life and we're like, okay, no.
(28:30):
That's good.
You have to really push.
I think learning how to pushthrough the initial soreness was
the mental hurdle, mental blockI get through.
Yeah.
But I think that was really,that was a big deal I think
right at the start was gettingthrough that.
But then from there it's yeah,learning how to understand what
kind of soreness is good foryour body versus if there's
anything that kind of, you'relike, okay, this is something
that like, Hey, let's check in.
(28:52):
This doesn't feel right.
My knee is doing something thatit shouldn't be doing.
But yeah, I think like learninghow to push yourself a little
bit harder each day, but thenalso really learn how to recover
well.
We really talked a lot about thenutrition, making sure kind of,
you're getting enough.
Hydration, sleep, protein, thosethings so that your body, is
staying sore to recover, but notstaying stored longer than it
(29:13):
really should be.
So I think that's also a piece.
I know we didn't focus too muchon nutrition.
But I think just like gettingthat information really dialed
in, making sure I was hittingthese marks of how much just
like the right kinds of food Ineed to be getting into my body
and really sleep I think issomething I probably prioritize
more than I had previously aswell.
Yeah, I know we didn't hit onnutrition a lot, but obviously
(29:33):
you have my contact, so we'llhave future conversations about
that and we'll definitely keepin touch.
The points of consistency ofprogressive overload are the
ones that we hit on the most,just'cause I felt like that was
needed in order for you to maybeovercome either your fears and
uncertainties with your body inthe future.
And also just making sure thatyou have a plan of attack where.
You can continue things on longterm.
(29:55):
So maybe that's just one thing Iwant to hit on for some people
that are listening to this is Iguess there are certain
practitioners that wanna fixateyou to the treatment.
I think it's a part of thebusiness model at times.
Like when you start your ownpractice, it's like, how can I,
how can I keep, how can I keepthe client, in, in my care?
But I told you from the get gothat I didn't want to teach you,
I.
(30:15):
Everything that I know so thatyou can continue this on long
term on your own.
What is your thoughts about theword autonomy and independence?
Do you feel like that'ssomething that you gained during
our time working together?
A hundred, like a thousandpercent.
I think the thing that's beenbouncing in my head is we've
been talking is I think themental health component is
probably one of the piecesthat's been most improved
(30:37):
through our time workingtogether.
And I think that directly.
Is attributable to theindependence and autonomy that
I've gained, right?
Like my body is still notperfect.
I think it's gonna be a processfor the rest of my life.
There are days where I'm like, Iam in pain again, I'm like
having a little bit of a mentalbreakdown and what's going on,
but I remember now that it'sokay, you have to do your
mobility, get back in the gymand be consistent about what you
(31:00):
have to do.
And that's done more for me thanall these other practitioners
that I've seen, including thesurgeries that I've done over
time.
And yeah, I think there's likejust a direct connection between
feeling like, okay, I'm actuallythe owner of this body even
though it's not perfect.
I'm the owner of it and I'm incharge of being able to get it
better.
And that's, I don't know ifthat's like the, that's probably
(31:21):
the best testimonial I can giveyou because I think that's
something that, that it can't begiven.
It's something that you reallyhave to like beat.
You have to learn it on your ownand experience it through the
consistency.
But being able to feel that wayin your own body again is
something I'd lost as a resultof these surgeries.
And even though I'm not perfectagain and I'm still, it's a work
in progress.
I'm so grateful to have thatpiece back.
Yeah.
(31:41):
There's a quote that I use whichlike, perfect inaction, it's.
Like per perfect in action isnever going to supersede like
imperfect action.
So like you, you saying thatyour body's not perfect.
I'm glad that you're admittingthat.
I'm glad that you still canadmit to people that are
listening to this, that despitethe successes that you've seen
(32:02):
mentally, physically, from amental standpoint, no longer in
a state of fear.
Physically much stronger thanyou were before.
I think where we left off isyou're, or you're lifting like
200 plus pounds off the floor.
I'm just or it's something closeto that.
It's very obviously veryemotional for me to see my
client's growth going from aplace of like, where they're
doing band and clamshells.
So like now they're lifting 200pounds off the floor.
(32:24):
But I'm just very glad to seethat like you are telling people
and admitting that things arenot perfect nowadays.
Like I still will have dayswhere maybe I mess up.
Maybe it's, I'm more stressed.
Maybe I skipped a workout ortwo, and my body's not feeling
good, he is not feeling the besttoday.
So I know I need to just levelup my consistency more or level
up my knowledge more, or justget back in the gym, right?
(32:45):
So many things.
My, my baby right now one babyshe's just learning to walk and
she's going through this likehuge milestone of her brains
changing and you can tell she'swaking up.
Three times.
I, she just woke up three timesthis night, and so my sleep is
shot.
And I don't know if people cansee the bags in my eyes, but
there there's things that aregoing to hit you in the face.
(33:07):
Things that you sometimes are,you're not prepared for, and
sometimes you gotta just, I.
Either one, level up yourconsistency.
Understand that things aren'tperfect.
And I know you're not a parent,Jacob, you'll go through your
own inconsistencies.
And anybody that comes into thisexpecting that things are to be
absolutely perfect is I thinkthey're saying themselves up for
failure, but to now say that youare at a place mentally,
(33:29):
physically, where you feel likeyou're in control again, what
are maybe some things that.
You're looking to achieve healthwise in the next six to eight
months, whether that's like anactual concrete goal or whether
that's just you just working onthe process of just becoming
better or more consistent.
What are some of the things thatyou're thinking about right now?
Yeah, no, I've thought aboutthis question and I think for me
(33:50):
it's more just like living painfree for hopefully the rest of
my life.
Maybe that's not realistic butliving pain-free in the short,
medium, and hopefully longerterm.
It's I think I used to besomeone that's like always onto
the next big thing.
I want, what's the next mountainI want to go trek up to?
I want to do another century onmy bike ride.
I wanna do X, Y, Z.
And I think right now I'm in aspot where I'm just mentally
(34:10):
Hey, be really grateful.
I.
For kind of practice, a littlebit more gratitude for your
body.
Be really grateful that you'regetting through the day in less
pain than you used to be.
And yeah, get out on your bike,enjoy the summer, do travel, get
out there and do all thesedifferent things.
But I think right now I'm reallycontent to just be practicing
gratitude for feeling good in mybody for the first time in, in a
(34:30):
lot of years.
And yeah, I think thechallenges, the what will come,
I think.
I'll wanna get back on my bikeand do some crazy rides maybe
next year or maybe later thissummer.
But yeah, truthfully, like rightnow, I'm just happy to feel
really good in my body again.
I'm very grateful for that.
And practicing gratitude.
It's probably another theme,another podcast episode.
Have episodes about gratitude,about just the role of it
(34:52):
actually modifies your DNA.
Starting off the day withgratitude is not just like a
mental uplift.
It's not just that.
It's not just like peoplesaying, oh yeah, be positive.
There are actual physiologicalchanges to actually practicing
gratitude secretion of oxytocinkeeping your body away from cell
apoptosis, which like celldeath.
I'm glad that you're doing that,Jacob, because practicing
gratitude and starting your dayoff with gratitude, there are
(35:15):
true physiological changes that,that change your actions, that
change how your brain is workingthat day.
So just very.
Thankful that you were able tohit on that note, just being
grateful that your body isserving you well and that if you
were putting in the work, takingthe failure, being 1% better
daily, again, more concretethings like tracking workouts
(35:35):
and being brutally consistentand even working on that
consistently long term, that'sgonna pay a huge dividends in
the long run.
So I'm glad that.
Autonomy and independence andsome of my crazy addictions for
fitness have rubbed off in youto some degree.
And with that being said I don'tknow if there's if you feel like
there's any sort of like lastkind of like messages for
anybody that's listening,whether they've tried a lot of
(35:57):
things or whether consistencyhas been a factor in their life
what are maybe just like one ortwo things that you can hit on
if you were teaching somebody.
Over the past six to eightmonths of like stuff that you've
learned, what would be somethings that you would teach to
that person?
Yeah.
I think the first, and yeah,we've talked about this, but I
(36:18):
think the first is just like themindset shift of making sure
that you're the one in charge ofgetting yourself better.
I think that's something that,that you always focused on is
like, Hey, I'm here.
I'm gonna, I'm gonna teach youwhat you need to know.
But at the end of the day, it'syour life, it's your body, and
you're the one that has toreally be owning this process
and owning kind of it for therest of your life.
(36:39):
And that's not something thathad ever been, passed into me
from other kind of physicaltherapists and okay, you're
gonna come in here, you're gonnado these things, and then do'em,
do this, do the same thing athome, and then we'll come in the
next time and we'll do it againtogether.
But I think actually.
Being like, Hey you're the onedoing these workouts on your
own.
I'm gonna help you.
But getting that ownership and Ithink that's the mindset shift
that shifted into kind ofimproving my mental health as
(37:00):
well is okay, like this processis yours to control, I think was
the biggest thing for me.
But again, is like you're therealong the way and I, yeah.
I don't want people listening tothis to be like, okay, I'm gonna
be in the gym solo, and, but.
I don't know if I'm squattingright?
I don't know if I'm deadliftingright.
I'm gonna hurt my back.
I don't know what I'm, I don'treally know what I'm doing, but
like you were there along theway, I could send you videos, I
could send you a voice memo, Icould send you whatever I needed
(37:23):
too.
Excuse me, to get my messageacross and make sure that kind
of, you're there to reallyassist me in the process.
And I think to this day, if Isent you something, I know you'd
respond.
Within a few minutes or a fewhours.
I know you got two young kids,but I think that the
accountability there and justyour reliability was really
important to me throughout andfeeling like you were there to
help me through the process.
(37:44):
Yeah.
And yeah, as, as much as I havetwo young kids, I always
consider my clients like.
I always say my kids and myfamily come first.
My clients are pretty damnclose.
Second in terms of the care thatI'm trying to provide.
And yeah, again, we hit onautonomy, consistency,
progressive overload.
And I know that those things arelike, as long as you teach those
(38:05):
things pretty well and you sayto yourself, yeah, that you're
in control.
Then I know that I'm prettyconfident that uj can.
Carry this on long term.
And also, share the messageobviously,'cause there's so many
people in the world.
I think even in healthcare whereconsistency is not something
that most healthcarepractitioners hit on hard
enough.
Nor even the progressive loadingaspects.
(38:25):
I know that there's a concreteHey Jacob, this is how your hip
works.
Hey your spine's doing this.
Hey, your scapula is.
It moves in these positions soyou can move it.
I think those are all great,like tactical things that I've
taught you Hey, this exercisecan help reduce your hip pain
immediately.
Oh, cool, cool.
That's cool.
At the end of the dayconsistency, autonomy,
independence is probably themost important.
I know I showed you what, like40, 50 exercises during our time
(38:48):
working together, but.
I could have shown you five.
And as long as I can, as long asyou're breeding consistency,
that would've been fine enoughfor me.
But obviously, you paid more forjust more strategies on that end
too.
So any case, yeah.
Jacob, I just wanna thank youagain.
I'm grateful for our time we'retogether, our, the relationship
that we built.
I know that you're gonnaobviously continue to.
(39:10):
Push far beyond our time workingtogether.
You're not just settling for thestuff that we had, you have some
loftier goals.
For anybody else that's outthere that may be struggling
with pain look at Jake and lookat other people that have proven
themselves.
That they were able to get pasttheir pains and get past certain
mental and physical hurdle.
So Jacob, thank you so much forbeing here again, and I know
(39:30):
we'll keep in touch from here.
Absolutely.
Thanks so much for having me.
All right, Jacob.
All right.
Welcome in guys to anotherepisode.
I'm Dr.
Jason Won, orthopedic physicaltherapist.
And today I have one of myclients here Jacob Jacob, me and
him met in the Bay Area.
And I think he was referred hereby another client that I was
working with.
And it's been a really, truly aprivilege to see him grow see
his progress and transform.
And I think that he'll beprobably the best person to
(00:24):
speak about some of the thingsthat he's.
He was struggling with some ofthe things that he's tried and
ultimately what was some of themain factors that actually led
him.
Two success.
And I think some of the thingsthat he hit on that he wanted to
really speak about was one,about consistency and two about
progressive overload.
(00:44):
So if if you don't know whatthose things are, consistency is
something that you know, but ifprogressive overload is
something that you wanna learnmore about, something that can
help you to transform yourhealth improve your pain levels
stick around.
'cause we have a lot to uncover.
Jacob I genuinely appreciate youbeing here.
So how are you doing, man?
I'm doing well.
Doing well.
Appreciate you having me on.
Yes.
Thank you so much.
(01:04):
So yeah, Jacob, why don't wefirst talk about, just, a little
bit about your background so whoyou are, what you do, and what
are some of the things and whatare some of the health related
things that you were strugglingwith when we first started.
Yeah, for sure.
Yeah, so I'm 27 years old, workas an urban planner.
And I came to Jay I guess aboutsix to eight months ago at this
(01:25):
point.
But I'd, I've had two kind ofhip arthroscopic surgeries that
are fixed labral repairs.
The first was about five yearsago and the second was about
three years ago.
And they both led to someimprovements, but the rehab
never got me back to where Iwanted to be in terms of fully
active biking, running, hiking,doing the things I love to do.
And it led to a lot of kind ofcompensatory in injuries, in
(01:47):
terms of back pain and kneepain, even foot pain.
And so I realized that kind of,I just had never gotten past the
point of clamshells and my PTexercises.
I needed to learn how to reallytake care of my body and
strengthen my body, and came toJay.
A friend recommended him who hada really good experience and
thought it would be a good wayto, to get me back on the right
track.
Awesome.
Yeah.
So that's a great background.
(02:07):
So with the arthroscopic hipsurgeries that you had what were
some of these specific, likemovements limitations that you
were having?
Or was it more like just, a lotof times there's like more
sedentary base, so likesometimes prolonged sitting.
So yeah.
Just explain some of the moretriggering factors that were
hindering you.
Yeah.
So yeah, before those surgeries,it was sitting for more than.
(02:28):
An hour got to the point ofbeing really uncomfortable, any
kind of impact.
So things like running, jumpingwere really uncomfortable.
But then even after the surgerythe rotation of the hip, so
internal external rotationreally were limited.
And then I think I just learnedhow to really protect that part
of my body, but didn't really.
Feel comfortable working throughthe pain.
(02:48):
And I think that was a key partof our work together in terms of
learning how to push throughunder understand that some pain
is okay, and then learn how topush through that in order to
regain some of that mobility andflexibility that I had lost for
a number of years.
Yeah, for sure.
What were.
So with regards to physicaltherapy and some other
(03:08):
treatments, so obviously two,two surgeries with regards to
like the rehab, whether it wasprehab or even like post,
post-surgery how was youroverall experience there and do
you mind sharing about justYeah, some of the interventions,
what kind of stuck with you?
What, why do you feel like maybesome of it didn't work for you
specifically?
(03:28):
Yeah.
So I'd always heard like surgeryshould be your last resort, and
so before the Sur first surgery,I.
I thought I tried everything.
I did at least a year of pt.
I did a lot of dry needling.
I did acupuncture, I didcupping, I did massage.
I, I did, I think everything Icould get my hands on.
But I think the piece I probablydidn't hit was like true
strength training.
And that just didn't feel likeit was something out there from
(03:50):
the PTs I was seeing.
And so it was really much morefocused on banded resistance,
which is useful.
I think never allowed me tobuild up the necessary strength
and the muscles that hadweakened over time.
And yeah, I think with thesecond surgery I probably moved
a little bit more quickly.
I probably didn't even exhaustall my options.
I did again, did pt, did the dryneedling, but was okay, this
(04:11):
kind of worked the first time.
Let me try it again.
But I don't know.
Yeah, surgery is expensive.
The recovery is grueling and Ithink I'm an example that.
I am better, but I'm not as muchbetter as I think the surgeon's
promised.
Yeah if I were to do it again, Iprobably would've tried a little
bit harder, especially with thesecond hip.
Yeah.
Sur surgery and injections are.
(04:32):
All different types ofinterventions.
I wouldn't even deem themwhether it was like, positive,
negative.
I think most parts of healthcareare trying to leave a positive
outcome on their client's lives.
Otherwise why would they be inthe profession?
But at the same time, I thinksome don't really set really
strong expectations on, again,what we talked about is like
consistency and progressiveoverload and strength training.
(04:55):
I think that consistency.
Trumps everything.
I think I've said that onmultiple podcasts already.
How I think that consistencyamongst the many aspects of
exercise and the things that youcan learn in physical therapy,
the most important isconsistency, which is something
I feel like I hit on really hardfrom the get go with you.
Even before we even startedworking together.
It's if you're not consistent,we might as well not even start,
(05:16):
but if you're gonna beconsistent and you're willing to
learn the things that.
I can teach you consistency willwin over everything, which
hopefully since obviously we'reno longer working together, but
you're here, is that you'restill maintain that level of
consistency.
Progressive overload reallycritical because there's much
more merit and there's a lotmore value and significance to
(05:37):
overloading the tissues thataccompany your hip.
And some of the areas that wewere able to resolve together,
if you're not really workingthose tissues around the joints,
biologically speaking, you cando as much of the passive manual
treatments out there that aregonna give you some, some
temporary relief.
But if you're not using that asa window of opportunity to load
(05:58):
your body up more, then you'rereally not gonna get back to
your functional goals.
So that's why I always say thatdoing passive treatments is not
gonna lead to active goals,right?
You have to pair up passive withactive.
So with all that said, do youfeel that, just going back to
your experience with physicaltherapy, do you feel that you
were absolutely consistent atthat, at those times and do, or
(06:23):
do you feel that because youweren't really seeing the
results with the banded, let'ssay clamshells and all those
things that I said that I rarelypromote them, especially for a
27-year-old athlete?
Do you feel like it wasconsistency was a factor or do
you feel like it was more justthe kinda the treatments that
were given to you?
Yeah, I think I was reasonablyconsistent with it, but at the
(06:45):
end of the day, I just neverreally saw that much
improvement.
And I think it was I don't knowif this is an analogy you gave
me or heard from someone else,but like you're on this hamster
wheel.
If you're just like going aroundand around, you get a little bit
more, but you're never able totalk to get off the hamster
wheel of being independent andon your own.
Yeah, I think it was okay, I'mgonna go two times a week and
I'm gonna do my exercises andI'll do them twice at home.
(07:05):
But it's like at the end of theday, it's not getting me, I.
To where I wanna be, and it'smore like I'm checking a box so
that I can then go get surgery,which is how it felt like.
The surgeons talked to me andtreated me.
I was like, okay, this is theonly solution.
And then if you're gonna go thispath to make sure you meet the
insurance requirements, we'regonna have to do.
Pt, you have to check this box,you're gonna get your injection.
(07:25):
But the goal isn't really seeingif you can avoid surgery.
It's more just these are theprerequisites you can get
surgery and yeah, someone thatdidn't.
I think at this point I'm muchmore knowledgeable about the
healthcare industry and, butwhen I was 22 and this first
happened, I was like, okay, likea doctor with an MD is telling
me this is the way to go.
I guess this is what I have todo.
And then the surgery's gonna getit better.
(07:45):
And then get me out of this holethat I'm in.
Yeah, no, it was alarming, to befresh outta college and having
to go through this, but, yeah,that was my experience.
Yeah.
And it's totally fine.
What's I guess what's done isdone and it's part of your
journey that you've been on, andI'm glad that you're much better
as a result of it.
Surgery is.
It's not a panacea for everyone.
(08:06):
Surgery are gonna have variousoutcomes for people, and also it
depends on, your mindset aswell.
So EE regardless of the surgery,nobody should think that they're
damaged goods, leading intosurgery.
I also think that surgery is istis a product of your beliefs.
So if you do feel that it'sreally going to genuinely help
you, then a lot of times thatcan spring you into the actions
necessary to get past thatsurgery.
(08:27):
A lot of times if you're goinginto surgery with with either
negligence or I guess thinkingthat it's going to may maybe
even go into a thing like, Ithink it's gonna help me, but
you're coming into it with alittle bit of doubt and
uncertainty and skepticism thenactually that might actually
lead you to a negative outcome.
So now that you've, now thatyou've had obvi obviously have
(08:47):
been through that do you feelbefore we dive into like our
treatments and what we've done,which I think is gonna be super
valuable for people.
Did you have any expectationsgoing into the surgery?
Was there any fears,uncertainties, doubts pre or
post-surgery?
I'm just curious in your end'cause mindset and your
emotions, that, that plays a lotinto the overall experience of,
in your health journey too.
(09:09):
Totally.
No, and I totally agree withwhat you just said of like you
have to, before you go intosurgery, you have to be a
hundred percent in.
'cause it's a traumatic event.
You're putting your body throughand you have to be, you have to
do all your prehab and then youhave to be fully committed to
the rehab.
And so I think with both cases Iwas I was committed to,
especially after the first one,I knew what I was getting into
myself with the second one andkind of prepared accordingly and
(09:29):
prepared with my job and got myPTs in order.
And yeah, I think the rehab I,I.
Just didn't love my physicaltherapist the second time around
as much as I did my first time.
And I think that's such a bigpart of it.
I think the surgeon's key, but Ithink the physical therapy is
probably equally if not moreimportant.
And so yeah, I think if that wasone kind of thing that was just
like a stressor.
(09:49):
I just didn't, we didn't getalong as well.
And I didn't feel like I had thelevel of trust that I had.
And I think that's such a bigkey.
Part is you really need to feellike they understand what you're
going through.
And, but yeah, I think as longas you're mentally committed to
mentally aware of what you'regonna be going through, I think
that's such a key part thatsurgeons don't really talk to
you about is like the mentaldistress of that event.
(10:10):
And that's just something, it'slike a learned experience.
I don't know how else to tospeak about it.
It's all right.
You talked about trust and,that's a huge piece.
I think the two words that cometo mind when I work with any
client is trust as well as atherapeutic alliance.
The alliance is the fact that ifyou feel like my goals are not
aligned with your goals, thenyou know you're not going to
(10:31):
trust me.
And that's why I always do aconsultation to, to see if we're
a good fit, at the same time,really understand that if your
goals don't mesh with mine or ifyour expectations are.
Either underwhelming or farbeyond what I can give to you,
then I would say I, I wouldn'teven start working with you.
But do you so with regards tohow we were able to interact and
(10:55):
do things, did you find that aseven from the first session, did
you find that there was a levelof either accountability, trust,
communication did you feel likea lot of those were hitting the
mark, or was it as we keptgoing, then you started to gain
that trust?
Because I know that.
Tr you know you going throughmany things.
There's some, somehow there's,there's walls, right?
There's sometimes mental wallsof trusting people.
(11:16):
I'm just curious on your endabout when we first started how
you felt.
Yeah, I think I remember fromour first, so we had an online
consultation just like a call,and I think the first thing I
remember is just feeling likeyou almost like a sense of just
like empathy from you and thatyou.
I don't remember.
I know you've also gone throughplenty of injuries yourself, but
either from those personally orjust from all of your work, it
(11:38):
felt like you, it felt like wewere speaking the same language,
which is a bigger deal to methan it might sound.
But I think just having hadthese experiences over the past
few years, it's like being ableto really just feel understood,
felt really important rightaway.
But yeah, I would definitely sayit takes time to build trust and
actually get a.
Starting to work out and get inthe gym together.
(11:58):
But I think that was the firstsign that was like, okay, this
is something that could work.
'cause it just feels like youactually understand what I'm
saying to you.
Yeah.
Which is really important to meto start.
Yeah.
Yeah.
Yeah.
I think one, one point of likewhere I really felt that I could
help you was the fact that whenyou said you had the two s was
like, oh yeah.
Just literally a few months agoI was working with somebody with
the same exact hip.
(12:19):
The same exact surgeries, and hehad two as well.
And he, and I was like, dude, ifa 40 something year old dad who
has many obligations and he'solder, can make huge
differences.
I'm like, you're 20, you're 26,20 7-year-old.
I'm like, you're probably gonnato do better if anything.
So I think that was that was ahuge point that gave me a lot of
confidence.
But I think also, yeah, I didn'tinstill confidence in you.
(12:41):
Yeah.
Let's hit on the.
Let's hit on the stuff that youlearned, obviously.
I think that's really important.
So the education even from thefirst session, what were some of
the key takeaways?
I know it's a while back, butwhat were some of the key
takeaways right from the firstsession that you felt like you
really learned the most?
So just talk about, even just ingeneral your first session and
how that kind of went.
(13:02):
Yeah.
Yeah.
So I came to you with kind ofthese fears that like my body
felt like it was broken, right?
I just moved to the Bay Areafrom Colorado maybe two months
before, and yeah, from the moveor whatever it was my back was
in a bad spot.
I had this kind of plantarfasciitis pain.
The hips were problem.
And I think the first thing thatwe really talked about was just
like, you need to learn how toload your body with weight.
(13:25):
And yeah, I know that we, wekeep getting back to just this
resistance training, butlearning how to your tissues and
your kind of tendons need tolearn how to really handle
weight if you're gonna getserious about doing big
backpacking trips, if you'regonna go skiing again, if you're
gonna learn how to play sportsagain.
And I think that was the biggestthing.
And it applies to everything.
And I think about it every timeI'm in the gym now, it's like
you need to think about.
(13:47):
Progressively increasing theweight that you're putting your
body under and do it slowly'cause you're gonna get hurt
otherwise.
And I think, yeah, we hadsetbacks in our time working
together, but I think that wasthe biggest thing that I learned
right away that's really stayedwith me is just learning how to
put your body under weight so itcan adapt to real life kind of
circumstances really well.
Yeah the big words are likecapacity.
So just you understand that likewhen we first started capacity,
(14:10):
just a I think like a Duracellbattery, a capacity is it has a
specific amount and that at somepoint if you try to surpass that
capacity you blow up the batteryor you have setbacks and
flareups.
And that was a huge piece too isunderstanding.
And maybe we didn't set thatexpectation, but I was like,
Hey, there's so many clientsthat I work with where.
If they make a mistake in theirtraining it's not the fault of
(14:32):
the exercise, but it's the faultof the person that either
overloaded that themselves tooquickly, right?
So like too much, too soon ifyou will.
And sometimes when you havethose setbacks sure there could
be doubts and uncertainties, butat the same time I'm always
like, you gotta learn from yourmistakes.
I am not somebody that has theperfect.
Even for me, after doing thisfor 10 years, working out over
(14:55):
18 years, I still make mistakesin the gym and I still will
flare up things, but at the sametime, it's like that is
literally a part of learning.
You, everyone makes mistakeswith their relationships,
mistakes with their finances,and in the same light, Jacob, as
is that you probably have leftour last session.
Probably have hit some hurdles,right?
(15:15):
Have had some inklings ofdiscomfort, but at the same time
it's like you've built up yourcapacity so much so that
compared to first session,you're tolerating 200 plus
pounds with either deadlifts orsquats.
And obviously that's a muchbetter place to be, right?
It's just being empowered thateven despite pain, you can
easily get past it with theright strategies, consistency.
(15:36):
What is it?
We don't have to define that,but why was that so important
during our time workingtogether?
Yeah, I think, what I've learnedis it's just that that's the
only way you're gonna see anyprogress, right?
With these rehab, the rehab andthe rehab it's hard to be
consistent.
'cause after one session you'renot gonna see any improvement.
(15:58):
And I think mentally it's hardto trust that.
You're gonna get anywherebecause it takes time and I
think really learning to bepatient with your body.
And for me, I'd just gonethrough so many years and so
many different specialists andtreatments that it was hard to
like trust.
But I think that goes back tohow we started with the
beginning.
It's just like trusting thatthis is the process you need to
commit to and.
(16:20):
If you're consistent, you'regonna see improvements and like
they will come.
And it took time, right?
I think after my first week, no,I didn't see anything after the
first two weeks.
I didn't see anything.
But it's like trusting thatthings will improve and I could
feel myself getting stronger andI could feel my back, getting
more mobile and open, opening upfor the first time.
And yeah, and like over time youdo see the results you really
(16:41):
want, for me it was being ableto get on my bike and riding it
for two hours.
In a way I hadn't done inliterally years.
And that was the biggest part ofmy life before the surgeries.
And so I think that's you willsee markers that really mark the
progress, but I think just liketrusting that you really need to
be consistent was the biggestthing for me.
And yeah, I think that was like,I mean with your, I think one,
(17:02):
like we had, we obviously hadthe session showing up, but you
were incredible about checkingin and Hey.
I saw that you were at the gymtoday, let me know how it went.
And I think that's theaccountability that, that really
came with the treatment thatkind of enabled the consistency
to happen.
And that you have a little, youhave another layer outside of
just yourself because it can behard, you have your job, you
have all your otherresponsibilities, but to have
(17:22):
someone else, in your messages afew times a week being like, how
did the treatment goes is reallymade a difference I think, for
me.
Yeah.
I was gonna ask you that followup question, and the question I
was gonna ask was like, what.
What enabled you to build thattrust?
Because some, so many people cango through one session.
One, I always say that the firstsession for, from my end, from
(17:45):
my perspective, is reallycritical.
'cause if, for example let's sayon the first session I gave you
the wrong treatment or the wrongexercises and you just flared
yourself up and you're lying inbed, like what makes you think
you would want to come back tothe second SE session, right?
You'd be asking for a refund,but, the that and that, that's
actually true.
That's what I think about islike really gaining the trust
(18:05):
right from the get go.
So besides, I guess the ongoingcommunication, or maybe like
when I saw you log a workout,maybe I congratulated you or say
Hey, let's keep it going.
Anything outside of thataccountability that really
enabled you to build that trustfrom the first and second
session, and I asked thatbecause.
It is really critical forsometimes to build that alliance
(18:28):
right from the get go.
Outside of those check-ins, wasthere anything else that kind of
allowed you to build that trust?
Yeah I think the communicationwas probably the most important
piece.
And then outside of that, yeah,I think just starting to see the
progress enabled me to to buildit and yeah I think that you
take a slight leap of faithright in, in committing to the
(18:49):
training and.
I think for me it is if I'mfinancially committing to this,
I really want to take itseriously and make sure I'm
being consistent to see results.
And so I think that was a partfor me is I'm investing my own
money in this.
I want to like and it's, I wannamake sure there's a clear kind
of line to how I'm doing and Ithink that helped me take it
even more seriously.
Versus if I'm like going to PTall the time, I'm investing
(19:11):
probably more money in PT thanwe did in our training.
But there's like less of a,there, just, there isn't the
accountability in PT that I feellike we had together, which is I
think, the most important piecefor me.
Got it.
Yeah.
The be besides me keepingaccountable, was there any
differences as far as the typeof program that I did set for
you?
(19:31):
I try to I try my best to pridemyself in building very, like
more robust or very contextualtype of exercises.
I have a platform and app that.
I feel, gives people a goodsense of like video
demonstrations, putting stuff onthe calendar.
Or maybe, I know you're prettytechie yourself, so putting it
(19:52):
into your own Google or Applecalendar.
So yeah.
What's the experience of justhaving is not really I'm not
asking you to rate the app, butin terms of like the way that I
set things up and the way thatyou were able to follow through
with it.
Was there any value to thatcompared to maybe other PTs?
Yeah, you, I don't, you, youasked not to rate the app, but I
(20:13):
would say I love the app.
I think the app made itincredibly easy for me to follow
along.
There were a lot of times, not alot of times, but there were a
few times where the gym I go todidn't have the equipment that I
needed.
And so in those cases, like tobe like, Hey, try this instead.
But at the same time, the appalso has a lot of different
suggestions for Hey, you wannahit your adductors and you don't
(20:34):
have.
The adductor machine Hey, trythis instead.
And so I think the app made itincredibly easy.
It sends me pings when I shouldbe working out.
It allows me to just like reallyhold myself accountable.
And I think it obviouslycommunicates with you two, so
you're able to track theprogress.
No I don't know.
I think that's a phenomenal toolthat you have and it allows you
to really in real time updateworkouts and I think it allows
(20:58):
us to communicate very easilywith each other too.
Besides the app, which that is apart of the consistency.
'cause I always feel like, whatif it's in your schedule there's
a saying I think by like StevenCovey, it's like either schedule
your priorities or prioritizeyour schedule.
So that means that if youschedule your priorities and
like you schedule in theseworkouts they will happen.
(21:19):
But if you prioritize your.
Super busy times strappedschedule who isn't times
strapped nowadays, but if youprioritize that, then you're
prioritizing everything elsebesides the fitness, right?
You're prioritizing the thechores the dates or even your
job or other means.
So what I.
With regards to the consistencyoutside of the app, was there
(21:40):
any other strategies or thingsthat you employed, even just to
make like mobility a habit orwhen you're at work was there
anything that you specificallyemployed or things that I taught
you which I know it's been awhile, but sure.
How were you able to staybrutally consistent even outside
the app?
Was there any strategies thatyou employed?
Yeah, I think for me, just likewhen we started working
(22:01):
together, I was like, this is.
I thought I took my recovery andtraining seriously, but I like
realized in retrospect, I justdidn't.
And so it's okay, we're gonna bein the gym.
I think you had me in there kindof four times, probably a week,
and that was the split that weworked out.
But it was kinda like, you needto be doing these other things
at least two to three times aday.
And I'm like, oh, come on.
That's crazy.
(22:21):
Like you want me foam rolling myback all the time?
You want me doing all these likehip openers and things like
that, but it's yeah, you do.
Like I'm sitting in this chairseven hours a day at my desk
working.
And it's okay, if you're gonnabe serious about that, getting
on a bike where you're in thesame hunched position, you have
to treat your body better.
And I think that just likesomething finally clicked for me
and that okay I'm not old, butlike my body will break down if
(22:43):
you don't start treating itbetter.
And I think that message justtakes a long time for someone
still in their twenties to sinkin.
But I think I've just had enoughrepeated experiences that like
you have to.
Be consistent and I think themobility is key of just these 10
minute workouts that you do twoor three times a day to just
keep your back, keep your legs,keep them like looser and more
opened up.
And I think again, it's likeover time you will see the
(23:06):
progress and see the results.
And I think that's the easiestway to be consistent with this.
Because if you don't seeprogress, it's hard to keep
wanting to do things.
But I think just beingconsistent that first month and
getting, I think us from thefirst to the second.
Session and already being ableto I think, trust the process we
were on allowed me to really buyin from there.
Now that I think about it, I dorecall like the first and second
(23:27):
session I wouldn't say there waspushback, but there is a,
there's always a sense of melike trying to lead by example.
So when I told you, Hey, likethis is what I do, and then
you're like, okay, let me seewhat you do.
I was like let me show you myformal routine, but I told you
like, I do this eight to 10times a day.
And you're is that you meannecessary?
I'm like if I don't want my bodyto break down.
That's the necessarypreventative things that I do.
(23:50):
And it's really up to you if youwanna follow suit, right?
And I'm like, you are younger bya good 8, 7, 8 years.
But if I'm really consistent atmy age, it's if you want to be
either where I'm at or if youwant to maintain your body as
you get older, like you wanna,I.
Maybe create these habits asyou're younger, right?
Speaking to people in theirtwenties, it's oh, twenties.
There are a lot of people, evenyour age are like, oh yeah, I
(24:10):
can get away with certainthings, right?
And I'm like, no.
If you set the right habits now,you would set yourself for
success into your thirties,forties, and fifties, right?
Oh, I'm really glad that you'relike, even outside the gym if
you're gonna be sitting on yourass for eight to 10 hours, it's
like you can afford.
20 or 30 minutes of mobility atwork.
And if you don't, then you know,then you're, you are working
(24:32):
backwards essentially.
You work.
For every hour that you sit,it's probably can get stiff
again.
So you need to supply it withsomething that will allow you to
get out of those stiff points.
Otherwise, that's where peoplecan incur more arthritic changes
or the joints can get stiff.
And then, if you think that youcan just make it all up at the,
at nighttime or make it up onthe weekends, that is how
literally people get injured isthinking that 40, 50 hours of
(24:54):
sitting your body's gonna becompletely okay by the weekend.
So I'm glad that you.
Hopefully even today, you'restill hitting on those same
points, right?
You maybe had the foam roll orsomething close by to your desk.
Yeah.
Yeah.
That's good.
It's good to hear.
All right, let's hit onprogressive overload.
I guess you, you can teach meback, so what exactly is
progressive overload and howwere you able to employ that,
(25:18):
throughout our time workingtogether?
Yeah, I didn't know if we weregonna do a little pop quiz.
Let's hear you de No, for me,progressive overload is learning
how to add weight onto yourmuscles gradually through your
training up until the point ofkind of failure.
And so building up slowly andthen pulling back a little bit.
And inherently doing that kindof progressively gradually over
(25:39):
time.
And yeah, I think we appliedthat to everything in the
training.
Obviously, I.
Everything kind of that I washitting in the gym, so squats,
dead lifts, everything likethat.
Just making sure that I wasbuilding up my weight over time.
And I think the really importantthing, we've touched on
consistency, but I think thetracking was really important
too, and something I'd neverdone previously.
(26:02):
Before.
And so making sure I'm beingreally good about how many sets,
how many reps and really drilldown to how much weight I'm
doing.
'cause I think that's the onlyway to really see my progress
over time.
Previously in the gym, I wouldjust go in and say, okay, I
think I've had 30 fives lasttime.
Let me do this again.
But actually tracking and seeingmy progress, I think I was able
to get stronger a lot morequickly because I was actually
(26:23):
being intentional about what Iwas doing in there.
Yeah.
I always compare this tofinances.
So if you're not tracking yourfinances, then you don't know
what money's coming in, whatmoney's coming out, and then
you're, you end up in a negativecash flow.
You ne you end up in debt or youget, you, you're, or you get in
trouble with IRS.
And in the same light withfinances is fitness is just as
(26:45):
important.
Fitness in terms of if you'renot seeing what you did the week
before, then what makes youthink that you're going to
progress the week after?
You gotta progress something,whether it's volume, which is
holding your plank longer, orit's adding on a couple extra
reps every time.
It's just going into the gym,understanding that you need to
(27:06):
become 1% better.
And another point we hit on was.
Understanding what failure feelslike.
I think there's a lot of nuancein this industry around do you
need a hit failure?
Is failure even important?
Do you need a feel soreness thenext day?
And my take with you for sure,Jake was like, if you want to,
you have all these athleticendeavors.
(27:27):
Not pushing to contractilefailure is a mistake.
Going into the gym, justthinking you can half as it,
that's a mistake.
Not logging workouts and notlogging workouts for the rest of
your life.
I really think that's a mistakethat I think 90% of gym goers or
people that even go to the gym,they make that mistake.
I think I showed you my data.
I'm like, I have data from 10years ago and that allows me to
(27:48):
make justifiable decisions onwhat I need to be doing in the
gym today.
With.
With in, in terms of that, Iknow that the app really helped
as well being able to see whatyou did from week to week.
So with regards to, in relationto the progressive overload,
what changes were you seeing asfar as like how you felt on the
(28:09):
day-to-day and also getting evenback to the activities that you
wanted to do?
How did progressive overloadtranslate into that?
Yeah, I think the fir, the firstweek I really remember being
like, I think we had two legdays that first week.
And I was like, I can't get upand down the stairs.
And it's I'd never trainedreally legs consistently in my
life and we're like, okay, no.
(28:30):
That's good.
You have to really push.
I think learning how to pushthrough the initial soreness was
the mental hurdle, mental blockI get through.
Yeah.
But I think that was really,that was a big deal I think
right at the start was gettingthrough that.
But then from there it's yeah,learning how to understand what
kind of soreness is good foryour body versus if there's
anything that kind of, you'relike, okay, this is something
that like, Hey, let's check in.
(28:52):
This doesn't feel right.
My knee is doing something thatit shouldn't be doing.
But yeah, I think like learninghow to push yourself a little
bit harder each day, but thenalso really learn how to recover
well.
We really talked a lot about thenutrition, making sure kind of,
you're getting enough.
Hydration, sleep, protein, thosethings so that your body, is
staying sore to recover, but notstaying stored longer than it
(29:13):
really should be.
So I think that's also a piece.
I know we didn't focus too muchon nutrition.
But I think just like gettingthat information really dialed
in, making sure I was hittingthese marks of how much just
like the right kinds of food Ineed to be getting into my body
and really sleep I think issomething I probably prioritize
more than I had previously aswell.
Yeah, I know we didn't hit onnutrition a lot, but obviously
(29:33):
you have my contact, so we'llhave future conversations about
that and we'll definitely keepin touch.
The points of consistency ofprogressive overload are the
ones that we hit on the most,just'cause I felt like that was
needed in order for you to maybeovercome either your fears and
uncertainties with your body inthe future.
And also just making sure thatyou have a plan of attack where.
You can continue things on longterm.
(29:55):
So maybe that's just one thing Iwant to hit on for some people
that are listening to this is Iguess there are certain
practitioners that wanna fixateyou to the treatment.
I think it's a part of thebusiness model at times.
Like when you start your ownpractice, it's like, how can I,
how can I keep, how can I keepthe client, in, in my care?
But I told you from the get gothat I didn't want to teach you,
I.
(30:15):
Everything that I know so thatyou can continue this on long
term on your own.
What is your thoughts about theword autonomy and independence?
Do you feel like that'ssomething that you gained during
our time working together?
A hundred, like a thousandpercent.
I think the thing that's beenbouncing in my head is we've
been talking is I think themental health component is
probably one of the piecesthat's been most improved
(30:37):
through our time workingtogether.
And I think that directly.
Is attributable to theindependence and autonomy that
I've gained, right?
Like my body is still notperfect.
I think it's gonna be a processfor the rest of my life.
There are days where I'm like, Iam in pain again, I'm like
having a little bit of a mentalbreakdown and what's going on,
but I remember now that it'sokay, you have to do your
mobility, get back in the gymand be consistent about what you
(31:00):
have to do.
And that's done more for me thanall these other practitioners
that I've seen, including thesurgeries that I've done over
time.
And yeah, I think there's likejust a direct connection between
feeling like, okay, I'm actuallythe owner of this body even
though it's not perfect.
I'm the owner of it and I'm incharge of being able to get it
better.
And that's, I don't know ifthat's like the, that's probably
(31:21):
the best testimonial I can giveyou because I think that's
something that, that it can't begiven.
It's something that you reallyhave to like beat.
You have to learn it on your ownand experience it through the
consistency.
But being able to feel that wayin your own body again is
something I'd lost as a resultof these surgeries.
And even though I'm not perfectagain and I'm still, it's a work
in progress.
I'm so grateful to have thatpiece back.
Yeah.
(31:41):
There's a quote that I use whichlike, perfect inaction, it's.
Like per perfect in action isnever going to supersede like
imperfect action.
So like you, you saying thatyour body's not perfect.
I'm glad that you're admittingthat.
I'm glad that you still canadmit to people that are
listening to this, that despitethe successes that you've seen
(32:02):
mentally, physically, from amental standpoint, no longer in
a state of fear.
Physically much stronger thanyou were before.
I think where we left off isyou're, or you're lifting like
200 plus pounds off the floor.
I'm just or it's something closeto that.
It's very obviously veryemotional for me to see my
client's growth going from aplace of like, where they're
doing band and clamshells.
So like now they're lifting 200pounds off the floor.
(32:24):
But I'm just very glad to seethat like you are telling people
and admitting that things arenot perfect nowadays.
Like I still will have dayswhere maybe I mess up.
Maybe it's, I'm more stressed.
Maybe I skipped a workout ortwo, and my body's not feeling
good, he is not feeling the besttoday.
So I know I need to just levelup my consistency more or level
up my knowledge more, or justget back in the gym, right?
(32:45):
So many things.
My, my baby right now one babyshe's just learning to walk and
she's going through this likehuge milestone of her brains
changing and you can tell she'swaking up.
Three times.
I, she just woke up three timesthis night, and so my sleep is
shot.
And I don't know if people cansee the bags in my eyes, but
there there's things that aregoing to hit you in the face.
(33:07):
Things that you sometimes are,you're not prepared for, and
sometimes you gotta just, I.
Either one, level up yourconsistency.
Understand that things aren'tperfect.
And I know you're not a parent,Jacob, you'll go through your
own inconsistencies.
And anybody that comes into thisexpecting that things are to be
absolutely perfect is I thinkthey're saying themselves up for
failure, but to now say that youare at a place mentally,
(33:29):
physically, where you feel likeyou're in control again, what
are maybe some things that.
You're looking to achieve healthwise in the next six to eight
months, whether that's like anactual concrete goal or whether
that's just you just working onthe process of just becoming
better or more consistent.
What are some of the things thatyou're thinking about right now?
Yeah, no, I've thought aboutthis question and I think for me
(33:50):
it's more just like living painfree for hopefully the rest of
my life.
Maybe that's not realistic butliving pain-free in the short,
medium, and hopefully longerterm.
It's I think I used to besomeone that's like always onto
the next big thing.
I want, what's the next mountainI want to go trek up to?
I want to do another century onmy bike ride.
I wanna do X, Y, Z.
And I think right now I'm in aspot where I'm just mentally
(34:10):
Hey, be really grateful.
I.
For kind of practice, a littlebit more gratitude for your
body.
Be really grateful that you'regetting through the day in less
pain than you used to be.
And yeah, get out on your bike,enjoy the summer, do travel, get
out there and do all thesedifferent things.
But I think right now I'm reallycontent to just be practicing
gratitude for feeling good in mybody for the first time in, in a
(34:30):
lot of years.
And yeah, I think thechallenges, the what will come,
I think.
I'll wanna get back on my bikeand do some crazy rides maybe
next year or maybe later thissummer.
But yeah, truthfully, like rightnow, I'm just happy to feel
really good in my body again.
I'm very grateful for that.
And practicing gratitude.
It's probably another theme,another podcast episode.
Have episodes about gratitude,about just the role of it
(34:52):
actually modifies your DNA.
Starting off the day withgratitude is not just like a
mental uplift.
It's not just that.
It's not just like peoplesaying, oh yeah, be positive.
There are actual physiologicalchanges to actually practicing
gratitude secretion of oxytocinkeeping your body away from cell
apoptosis, which like celldeath.
I'm glad that you're doing that,Jacob, because practicing
gratitude and starting your dayoff with gratitude, there are
(35:15):
true physiological changes that,that change your actions, that
change how your brain is workingthat day.
So just very.
Thankful that you were able tohit on that note, just being
grateful that your body isserving you well and that if you
were putting in the work, takingthe failure, being 1% better
daily, again, more concretethings like tracking workouts
(35:35):
and being brutally consistentand even working on that
consistently long term, that'sgonna pay a huge dividends in
the long run.
So I'm glad that.
Autonomy and independence andsome of my crazy addictions for
fitness have rubbed off in youto some degree.
And with that being said I don'tknow if there's if you feel like
there's any sort of like lastkind of like messages for
anybody that's listening,whether they've tried a lot of
(35:57):
things or whether consistencyhas been a factor in their life
what are maybe just like one ortwo things that you can hit on
if you were teaching somebody.
Over the past six to eightmonths of like stuff that you've
learned, what would be somethings that you would teach to
that person?
Yeah.
I think the first, and yeah,we've talked about this, but I
(36:18):
think the first is just like themindset shift of making sure
that you're the one in charge ofgetting yourself better.
I think that's something that,that you always focused on is
like, Hey, I'm here.
I'm gonna, I'm gonna teach youwhat you need to know.
But at the end of the day, it'syour life, it's your body, and
you're the one that has toreally be owning this process
and owning kind of it for therest of your life.
(36:39):
And that's not something thathad ever been, passed into me
from other kind of physicaltherapists and okay, you're
gonna come in here, you're gonnado these things, and then do'em,
do this, do the same thing athome, and then we'll come in the
next time and we'll do it againtogether.
But I think actually.
Being like, Hey you're the onedoing these workouts on your
own.
I'm gonna help you.
But getting that ownership and Ithink that's the mindset shift
that shifted into kind ofimproving my mental health as
(37:00):
well is okay, like this processis yours to control, I think was
the biggest thing for me.
But again, is like you're therealong the way and I, yeah.
I don't want people listening tothis to be like, okay, I'm gonna
be in the gym solo, and, but.
I don't know if I'm squattingright?
I don't know if I'm deadliftingright.
I'm gonna hurt my back.
I don't know what I'm, I don'treally know what I'm doing, but
like you were there along theway, I could send you videos, I
could send you a voice memo, Icould send you whatever I needed
(37:23):
too.
Excuse me, to get my messageacross and make sure that kind
of, you're there to reallyassist me in the process.
And I think to this day, if Isent you something, I know you'd
respond.
Within a few minutes or a fewhours.
I know you got two young kids,but I think that the
accountability there and justyour reliability was really
important to me throughout andfeeling like you were there to
help me through the process.
(37:44):
Yeah.
And yeah, as, as much as I havetwo young kids, I always
consider my clients like.
I always say my kids and myfamily come first.
My clients are pretty damnclose.
Second in terms of the care thatI'm trying to provide.
And yeah, again, we hit onautonomy, consistency,
progressive overload.
And I know that those things arelike, as long as you teach those
(38:05):
things pretty well and you sayto yourself, yeah, that you're
in control.
Then I know that I'm prettyconfident that uj can.
Carry this on long term.
And also, share the messageobviously,'cause there's so many
people in the world.
I think even in healthcare whereconsistency is not something
that most healthcarepractitioners hit on hard
enough.
Nor even the progressive loadingaspects.
(38:25):
I know that there's a concreteHey Jacob, this is how your hip
works.
Hey your spine's doing this.
Hey, your scapula is.
It moves in these positions soyou can move it.
I think those are all great,like tactical things that I've
taught you Hey, this exercisecan help reduce your hip pain
immediately.
Oh, cool, cool.
That's cool.
At the end of the dayconsistency, autonomy,
independence is probably themost important.
I know I showed you what, like40, 50 exercises during our time
(38:48):
working together, but.
I could have shown you five.
And as long as I can, as long asyou're breeding consistency,
that would've been fine enoughfor me.
But obviously, you paid more forjust more strategies on that end
too.
So any case, yeah.
Jacob, I just wanna thank youagain.
I'm grateful for our time we'retogether, our, the relationship
that we built.
I know that you're gonnaobviously continue to.
(39:10):
Push far beyond our time workingtogether.
You're not just settling for thestuff that we had, you have some
loftier goals.
For anybody else that's outthere that may be struggling
with pain look at Jake and lookat other people that have proven
themselves.
That they were able to get pasttheir pains and get past certain
mental and physical hurdle.
So Jacob, thank you so much forbeing here again, and I know
(39:30):
we'll keep in touch from here.
Absolutely.
Thanks so much for having me.
All right, Jacob.
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