September 5, 2025 • 13 mins
In this episode of Mind Muscle Memory, we delve into the critical role of muscle control and breathing in enhancing performance.
Join health and human performance specialist Miles Beccia as he guides you through a series of exercises designed to improve muscle strength and circulation.
Discover how controlled movements and proper breathing techniques can elevate your workouts, boost cardiovascular function, and lead to better overall fitness.
Tune in to learn how to harness the power of your mind and body for optimal results.
Join health and human performance specialist Miles Beccia as he guides you through a series of exercises designed to improve muscle strength and circulation.
Discover how controlled movements and proper breathing techniques can elevate your workouts, boost cardiovascular function, and lead to better overall fitness.
Tune in to learn how to harness the power of your mind and body for optimal results.
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Transcript
Episode Transcript
Available transcripts are automatically generated. Complete accuracy is not guaranteed.
Speaker 1 (00:01):
Hello, everyone, I know you're really gonna love this one.
Speaker 2 (00:04):
This is gonna be excellent for our legs and uh
we'll follow along. Make sure you have a resistance lego
which you're gonna work with for your squat single leg
squat the Romanian square I already have marked on the floor,
but way to put my foot and again on miles
bet you and have you here as your health human
(00:26):
performance specialist so that we can now we can perform
this whole week one workout for the legs.
Speaker 1 (00:33):
Okay, so we're gonna just get ourselves set up. We're
gonna have a.
Speaker 2 (00:37):
Nice smooth squat down and back up with each each
leg twelve on one side, twelve with the other down
on three second count. We're using the muscle will come
down and three second count back up one two three
two three. Right, there's three down, smoothest follow along or
(01:00):
you can, you know, test out your own environment. Make
sure you have your weights and your equipment set up
the way you're available to.
Speaker 1 (01:11):
We won't always work.
Speaker 2 (01:13):
That air flow and with the M three muscle finder,
which I've developed to make sure that you can have
muscle control and you get appropriate blood flow strength building
to you can improve your add on your performance, aleviate
that performance.
Speaker 1 (01:34):
All right. Here we go here, three more on this leg.
Speaker 2 (01:44):
Night two yeah, and now the burning obviously started, all right,
but as you know, we have to stay disciplined and
work our way through that burns now from the other
leg back up onto a higher surface.
Speaker 1 (02:00):
Sale, I'm using a bench.
Speaker 2 (02:02):
I'm gonna get down up two three, down to three
two three. There we go, nice, since steady going down
with the muscle control, which has been shown obviously in studies.
Speaker 1 (02:20):
Everything we're doing is science base.
Speaker 2 (02:25):
And if you lower with more control, the way you
improve the strengthening.
Speaker 1 (02:33):
Of the muscle. You also have.
Speaker 2 (02:38):
Your mind focused on that muscle control and the lengthy
and the muscle by using it in a flexed position.
Speaker 1 (02:50):
Eight. There we go. Four more on this side. There's
the weather. Burn had kicked in, right, so we hit
the muscle.
Speaker 2 (03:01):
Burn tells us those muscles were working, are doing their job,
and we're adapting, right, we're adapting with them.
Speaker 1 (03:15):
There we go.
Speaker 2 (03:18):
Now as we go through well repetitions, any slave, we're
gonna do that four times, so totally we're any forty
eight repetitions, and that's giving us a lot of circulation
to the muscles, improving the muscle circulation and improving the
(03:38):
muscle we call respiration through the mighty congret. All right,
we're going to begin again this sling up to three yeah,
two three, hey good, All right, now we have the pace,
so so we think our first muscle find there's the pace.
Speaker 1 (04:02):
We keep a good body positioning back up, tall, breathing right,
and we were working through the burn now.
Speaker 2 (04:25):
And we're obviously working on balance a little bit too,
which is great for our body controlled man last one, Yeah,
all right, I switched to the other side. Get that
(04:48):
lay up on there, good body controlled, good neck position neutral,
that position down.
Speaker 1 (04:54):
Two three, two and three down, yeah, there's two three
oh good. Now they're obviously getting.
Speaker 2 (05:15):
Them muscle to start pumping the blood, starting to get
the burn.
Speaker 1 (05:25):
Halfway through we were at seven and eight. These ones
left to go nine ten two more. Good for them.
Work through the burn, stay disciplined and through very nice.
(05:55):
We want to make.
Speaker 2 (05:56):
Sure we stay disciplined. We keep it posture if you
breathing well. And now we're gonna rest to let that
circulation flow. Let the must recouperrate now because we're doing
one leg at a time the right leg has recuperated
a little bit from the workload that we're placing on it.
(06:19):
Now we want the heart rate monitor because we're doing legs.
We're gonna make sure that our heart rate doesn't go
up too high, that it has the chance to come
back down as we're working the.
Speaker 1 (06:31):
Legs, because this is giving you.
Speaker 2 (06:36):
Just as much contrasting a benefit as you would if
you're walking on the treadmill riding the bike.
Speaker 1 (06:44):
All right, So now I have my place.
Speaker 2 (06:45):
I've set up the front foot because I've already premasd
you know, I want to check check on the measurement.
Speaker 1 (06:50):
Where your heels go out in front of you. That's
where you're gonna place that foot. Okay, So what's out
there where.
Speaker 2 (06:57):
The heels where when you've sent down leg goes back
and they will begin two, three up, three good one
and two yah, work in the area and we have
the cakes, right, two three up, two.
Speaker 1 (07:21):
Three down and good keeping good toss your.
Speaker 2 (07:34):
Yeah, work in those legs, that leg position using that
thigh or more to go.
Speaker 1 (07:48):
And three work through the burn and two and one.
Speaker 2 (08:04):
Excellent. All right, I'll make the switch. Okay, get the
other leg outs with the heel should be.
Speaker 1 (08:13):
Put the old back and then we'll begin honest thing.
Uh two years three down and I'm good. Get the pace.
Now let's work and now I muscle control and the breathing,
(08:43):
and then we are halfway through. But because.
Speaker 2 (08:48):
Of the time, it takes six seconds for each repetition,
obviously you can tell it takes a while to get
through a sec.
Speaker 1 (09:00):
That's what we want. Were four more to go and
three and then two more and one more? Very good
ahead right and again.
Speaker 2 (09:24):
Good time to get drink water. Get those muscles a
moment as we work on that circulation with a couple
of the rest of their making sure we keep you
a closture. And again the right leg has been resting
a little bit so obviously been maintaining a position behind me,
(09:50):
but not directly getting the load.
Speaker 1 (09:52):
Up and down.
Speaker 2 (09:53):
Dot's take our last round here, Okay, get that belong
position and has worked through the discipline. Discipline, keep your
mind focused on the right forearm, feeling the muscles stretching.
Speaker 1 (10:09):
If you get down and returning in type stretching and
tightly two.
Speaker 2 (10:21):
And three, you're kind of just gazing out straight ahead,
keeping as best we can the balance.
Speaker 1 (10:32):
Yah and five more, four more.
Speaker 2 (10:50):
And three.
Speaker 1 (10:55):
Hand in two and going on that leg. Very good, boy.
Speaker 2 (11:06):
That takes a bit discipline, some focus. Let's get the
other side out of they're right heal, position.
Speaker 3 (11:15):
Footbacks behind me, get the body and position the core
and we'll begin, you know, well instead the other stretch
and the thigh and pull the thigh.
Speaker 2 (11:33):
It's three, four, five, six, be halfway through. But now
the bird takes in a lot more right, last three.
Speaker 1 (12:09):
And two and one very nice.
Speaker 2 (12:19):
All right, discipline, focus, mind, also memory. You're trying to
get the coordination. You should now feel the muscles are pumped.
Speaker 1 (12:31):
There's tightness in those muscles because of the blood flow.
We got to burn into the legs, into the hips.
Speaker 2 (12:41):
Focusing of force to make sure that as we work
through we get that cardi basket function. We want to
improve our performance and enhance our performance. So whatever you
can do now, you're can expect after week two, three, four, five,
gets better. Work out, get better, six, seven, eight, Those
(13:02):
workouts get better, and we'll be doing it altogether.
Speaker 1 (13:05):
All right, Thanks so much. I look forward to seeing
you on the next workload.
Hello, everyone, I know you're really gonna love this one.
Speaker 2 (00:04):
This is gonna be excellent for our legs and uh
we'll follow along. Make sure you have a resistance lego
which you're gonna work with for your squat single leg
squat the Romanian square I already have marked on the floor,
but way to put my foot and again on miles
bet you and have you here as your health human
(00:26):
performance specialist so that we can now we can perform
this whole week one workout for the legs.
Speaker 1 (00:33):
Okay, so we're gonna just get ourselves set up. We're
gonna have a.
Speaker 2 (00:37):
Nice smooth squat down and back up with each each
leg twelve on one side, twelve with the other down
on three second count. We're using the muscle will come
down and three second count back up one two three
two three. Right, there's three down, smoothest follow along or
(01:00):
you can, you know, test out your own environment. Make
sure you have your weights and your equipment set up
the way you're available to.
Speaker 1 (01:11):
We won't always work.
Speaker 2 (01:13):
That air flow and with the M three muscle finder,
which I've developed to make sure that you can have
muscle control and you get appropriate blood flow strength building
to you can improve your add on your performance, aleviate
that performance.
Speaker 1 (01:34):
All right. Here we go here, three more on this leg.
Speaker 2 (01:44):
Night two yeah, and now the burning obviously started, all right,
but as you know, we have to stay disciplined and
work our way through that burns now from the other
leg back up onto a higher surface.
Speaker 1 (02:00):
Sale, I'm using a bench.
Speaker 2 (02:02):
I'm gonna get down up two three, down to three
two three. There we go, nice, since steady going down
with the muscle control, which has been shown obviously in studies.
Speaker 1 (02:20):
Everything we're doing is science base.
Speaker 2 (02:25):
And if you lower with more control, the way you
improve the strengthening.
Speaker 1 (02:33):
Of the muscle. You also have.
Speaker 2 (02:38):
Your mind focused on that muscle control and the lengthy
and the muscle by using it in a flexed position.
Speaker 1 (02:50):
Eight. There we go. Four more on this side. There's
the weather. Burn had kicked in, right, so we hit
the muscle.
Speaker 2 (03:01):
Burn tells us those muscles were working, are doing their job,
and we're adapting, right, we're adapting with them.
Speaker 1 (03:15):
There we go.
Speaker 2 (03:18):
Now as we go through well repetitions, any slave, we're
gonna do that four times, so totally we're any forty
eight repetitions, and that's giving us a lot of circulation
to the muscles, improving the muscle circulation and improving the
(03:38):
muscle we call respiration through the mighty congret. All right,
we're going to begin again this sling up to three yeah,
two three, hey good, All right, now we have the pace,
so so we think our first muscle find there's the pace.
Speaker 1 (04:02):
We keep a good body positioning back up, tall, breathing right,
and we were working through the burn now.
Speaker 2 (04:25):
And we're obviously working on balance a little bit too,
which is great for our body controlled man last one, Yeah,
all right, I switched to the other side. Get that
(04:48):
lay up on there, good body controlled, good neck position neutral,
that position down.
Speaker 1 (04:54):
Two three, two and three down, yeah, there's two three
oh good. Now they're obviously getting.
Speaker 2 (05:15):
Them muscle to start pumping the blood, starting to get
the burn.
Speaker 1 (05:25):
Halfway through we were at seven and eight. These ones
left to go nine ten two more. Good for them.
Work through the burn, stay disciplined and through very nice.
(05:55):
We want to make.
Speaker 2 (05:56):
Sure we stay disciplined. We keep it posture if you
breathing well. And now we're gonna rest to let that
circulation flow. Let the must recouperrate now because we're doing
one leg at a time the right leg has recuperated
a little bit from the workload that we're placing on it.
(06:19):
Now we want the heart rate monitor because we're doing legs.
We're gonna make sure that our heart rate doesn't go
up too high, that it has the chance to come
back down as we're working the.
Speaker 1 (06:31):
Legs, because this is giving you.
Speaker 2 (06:36):
Just as much contrasting a benefit as you would if
you're walking on the treadmill riding the bike.
Speaker 1 (06:44):
All right, So now I have my place.
Speaker 2 (06:45):
I've set up the front foot because I've already premasd
you know, I want to check check on the measurement.
Speaker 1 (06:50):
Where your heels go out in front of you. That's
where you're gonna place that foot. Okay, So what's out
there where.
Speaker 2 (06:57):
The heels where when you've sent down leg goes back
and they will begin two, three up, three good one
and two yah, work in the area and we have
the cakes, right, two three up, two.
Speaker 1 (07:21):
Three down and good keeping good toss your.
Speaker 2 (07:34):
Yeah, work in those legs, that leg position using that
thigh or more to go.
Speaker 1 (07:48):
And three work through the burn and two and one.
Speaker 2 (08:04):
Excellent. All right, I'll make the switch. Okay, get the
other leg outs with the heel should be.
Speaker 1 (08:13):
Put the old back and then we'll begin honest thing.
Uh two years three down and I'm good. Get the pace.
Now let's work and now I muscle control and the breathing,
(08:43):
and then we are halfway through. But because.
Speaker 2 (08:48):
Of the time, it takes six seconds for each repetition,
obviously you can tell it takes a while to get
through a sec.
Speaker 1 (09:00):
That's what we want. Were four more to go and
three and then two more and one more? Very good
ahead right and again.
Speaker 2 (09:24):
Good time to get drink water. Get those muscles a
moment as we work on that circulation with a couple
of the rest of their making sure we keep you
a closture. And again the right leg has been resting
a little bit so obviously been maintaining a position behind me,
(09:50):
but not directly getting the load.
Speaker 1 (09:52):
Up and down.
Speaker 2 (09:53):
Dot's take our last round here, Okay, get that belong
position and has worked through the discipline. Discipline, keep your
mind focused on the right forearm, feeling the muscles stretching.
Speaker 1 (10:09):
If you get down and returning in type stretching and
tightly two.
Speaker 2 (10:21):
And three, you're kind of just gazing out straight ahead,
keeping as best we can the balance.
Speaker 1 (10:32):
Yah and five more, four more.
Speaker 2 (10:50):
And three.
Speaker 1 (10:55):
Hand in two and going on that leg. Very good, boy.
Speaker 2 (11:06):
That takes a bit discipline, some focus. Let's get the
other side out of they're right heal, position.
Speaker 3 (11:15):
Footbacks behind me, get the body and position the core
and we'll begin, you know, well instead the other stretch
and the thigh and pull the thigh.
Speaker 2 (11:33):
It's three, four, five, six, be halfway through. But now
the bird takes in a lot more right, last three.
Speaker 1 (12:09):
And two and one very nice.
Speaker 2 (12:19):
All right, discipline, focus, mind, also memory. You're trying to
get the coordination. You should now feel the muscles are pumped.
Speaker 1 (12:31):
There's tightness in those muscles because of the blood flow.
We got to burn into the legs, into the hips.
Speaker 2 (12:41):
Focusing of force to make sure that as we work
through we get that cardi basket function. We want to
improve our performance and enhance our performance. So whatever you
can do now, you're can expect after week two, three, four, five,
gets better. Work out, get better, six, seven, eight, Those
(13:02):
workouts get better, and we'll be doing it altogether.
Speaker 1 (13:05):
All right, Thanks so much. I look forward to seeing
you on the next workload.
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