Do your joints or muscles ever feel stiff or achy?  Do you have trouble comfortably squatting or bending down or reaching your arms overhead? Have you ever hurt your lower back? If you fall into any of these categories, you need to start giving more thought to your mobility training.  Today we’re going to be talking about the difference in mobility training vs flexibility training, and why it’s so important to achieve your health and fitness goals, stay pain-free, feel better, and perform better on a daily basis.

Check out our FREE 30 DAY MOBILITY CHALLENGE here: https://www.insideoutsp.com/30-day-mobility-challenge 

Hot and trendy topic, but there’s some misconceptions in the difference between flexibility and mobility and how to properly train them

• Difference between flexibility and mobility
  • Flexibility is the passive ability of your muscles/tissues/and joints to get into certain positions
  • Mobility is the ability to actively achieve positions with tension and control through your full range of motion
  • You can have more flexibility than mobility, but you can’t have more mobility than flexibility
  • Overhead squat example lying on floor vs standing
  • Having limited flexibility in general can make you feel very stiff and achy
  • **Having more flexibility than mobility is a recipe for injury**
    • You’re lacking control to get into the positions that are necessary for life and for sport
    • Ankle sprain example
• How to train both properly
  • There is nothing wrong with flexibility work, commonly thought of as static stretching, but it should ALWAYS be followed up with mobility work - which is more active in nature
  • Ex: hamstring stretching - dead bug or deadlifts
  • When?
    • Mobility work pre-workout
  • Test/retest
  • Areas to focus on
    • Ankles
    • Hips
    • Thoracic spine (mid back)
    • Shoulders
    • Wrists

If you’ve been dealing with aches, pains, or limited mobility - a solid mobility strategy is often the ticket to a better feeling, and higher performing body.  Whether your goals are simply to feel better, or to perform at a higher level in the gym or in your sport, you can’t neglect your mobility training.  This is something that I do custom for each program I work with based on the movement assessment that our clients go through - but if you’re looking for a general starting point and a great resources, make sure to sign up for our Free 30 Day Mobility Challenge in the show notes.

Keep those muscles and joints happy and mobile, thanks for listening in and see you guys soon.

If you haven’t yet, make sure to join like minded men in the our Men Made For More Facebook Group - designed to offer Performance Coaching to Help Men Get Strong, Feel Confident, and Level Up Their Life.

Have you been trying for months or years to put on muscle and build strength without the results you’re hoping for?  While there are several things to take into account when addressing a goal like this, you might be limiting your ability to do so by following some common myths that are steering you in the wrong direction when it comes to putting on muscle.  If you’re looking to get stronger and build muscle, make sure you’re aware of some of these common myths, so that you can put more focus on the things that truly work.

1. You need to eat your bodyweight in grams of protein
2. You need to eat small meals throughout the day
3. You need to train your muscles in isolation
4. You need to perform HIIT training
5. You need to keep adding weight to your lifts

Remember to not get caught up in the myths of the fitness world.  Some of these claims can sound good, and some may even seem intuitive, but that doesn’t mean they’re actually helping you reach your goals.  These are just a few of several myths I have to dispel with my coaching clients when addressing their nutrition and exercise programs.  But if you’re looking to build true strength and muscle - don’t fall for the myths.  Stick with the basics that work of proper nutrition, a well developed exercise program, and other lifestyle factors that will actually help you push the needle forward.

If you haven’t yet, make sure to join like minded men in the our Men Made For More Facebook Group - designed to offer Performance Coaching to Help Men Get Strong, Feel Confident, and Level Up Their Life.

I think it’s safe to say that 2020 has not started the way that you thought it would.  It’s a crazy time, and if you set goals for 2020 at the beginning of the year - there’s a good chance you’ve had to throw them out the window (or at least pivot or adjust course).  And whether this year has turned out to be one of unexpected blessings and a transition you’ve taken in stride, or a year that’s been a real struggle and a challenge - it’s not too late to refocus.  As of the recording of this episode, we’re right at the halfway point of 2020.  As long as the last 6 months have felt in some ways, we still have 6 months ahead of us to make the most of this crazy year.  Will you choose to be reactive and take what life throws at you for the second half of this year? Or will you choose to make these next 6 months the best of your life.  The choice is yours, let’s talk about 20 tips to help you finish this year the right way.

If you need help with getting clear on your goals and your purpose, follow the link in the show notes to download our Free PDF - The 5 Steps You Need to Achieve Your Big Goals to make 2020 your best year yet by clicking below for your free download:

https://www.insideoutsp.com/5-steps-to-achieving-big-goals 

1. Set a goal, or set an intention
2. Reflect on the first 6 months
   1. What did you struggle with? What did you do well?
3. Refocus on what matters
4. Get clear on your WHY
5. Prioritize your health
   1. Focus on sleep and stress management
6. Prioritize your relationships
7. Ask for help or find a mentor in an area you need help
8. Seek accountability
9. Be okay with changing goals and changing plans
10. Practice gratitude
11. Let go of control
12. Learn a new skill
13. Look for ways to serve and give back
14. Get creative
15. Do something challenging
16. Set boundaries
17. Take imperfect action
18. Don’t overcomplicate things
19. Don’t try and do it all
20. Start living as the person you want to be TODAY

I hope this was helpful for you guys.  I know how hard it is to stay grounded and stay grateful when our plans change or when things don’t look the way we thought them up in our head.  BUT, that doesn’t mean it’s too late to still make the most out of this year, and have an incredible year.  Don’t fall into the trap of people saying that they can’t wait for 2020 to be over or that they hope 2020 just disappears.  Don’t wait until 2021 to get ‘refocused’ - the time is now.  In our challenges is often where our greatest growth lies.  Use challenges and setbacks as an opportunity to grow in ways like never before.  It’s not too late to make this your best year - we are not tied to our circumstances.

If you need help with getting clear on your goals and your purpose, follow the link in the show notes to download The Strategic Goal Planning Playbook to make 2020 your best year yet.

If you haven’t yet, make sure to join like minded men in the our Men Made For More Facebook Group - designed to offer Performance Coaching to Help Men Get Strong, Feel Confident, and Level Up Their Life.

What does it mean to be a leader, a mentor, and to have influence?  In this episode we discuss why having more clarity is the secret to more performance and how taking ownership of your actions and your attitude can change your game. Why not to strive for influence, but to show up for those around you and let it happen. The idea of as a coach and leader you gotta live it - model the behaviors you want to see - and so much more on today’s episode!

If you want to get a hold of Taylor, you can find him at http://www.pmaxbasketball.com/ or contact him at [email protected]. If you enjoyed this show, make sure to subscribe and please help us by leaving a 5 star review.  Also, don’t hesitate to reach out on social media @iostrengthperformance, or better yet - tag me in a post with your favorite part of the show!

If you haven’t yet, make sure to join like minded men in the our Men Made For More Facebook Group - designed to offer Performance Coaching to Help Men Get Strong, Feel Confident, and Level Up Their Life.

Are you ready to learn how to develop an Ironman mindset from one of the best? In this episode with our guest, BJ Gumkowski of YogiTriathlete, we discuss the power of creating awareness of your mindset and thoughts in your daily life. The importance of starting simple and avoiding the fast track.  The work of rewriting your story and your identity and becoming the best version of yourself - and so much more on today’s episode!

If you want to get a hold of BJ, you can find him at https://www.yogitriathlete.com or contact him on Instagram at @yogitriathlete or @briangumkowski. If you enjoyed this show, make sure to subscribe and please help us by leaving a 5 star review.  Also, don’t hesitate to reach out on social media @iostrengthperformance, or better yet - tag me in a post with your favorite part of the show!

If you haven’t yet, make sure to join like minded men in the our Men Made For More Facebook Group - designed to offer Performance Coaching to Help Men Get Strong, Feel Confident, and Level Up Their Life.

If you have a body, then you’re an athlete. In this episode we talk about fundamental patterns that are universal to perform and how strength is never weakness.  We dive into the myths about the self-made man and the importance of consistency.  We talk about living a life of service and the effect reflection can have on your life while pursuing the journey - and so much more on today’s episode!

If you want to get a hold of Tim, you can find him at https://www.restorethrive.com/ or contact him on Instagram or Facebook. If you enjoyed this show, make sure to subscribe and please help us by leaving a 5 star review.  Also, don’t hesitate to reach out on social media @iostrengthperformance, or better yet - tag me in a post with your favorite part of the show!

If you haven’t yet, make sure to join like minded men in the our Men Made For More Facebook Group - designed to offer Performance Coaching to Help Men Get Strong, Feel Confident, and Level Up Their Life.

Are you connecting the dots to reach your goals and overcome common barriers? In this episode we also talk about not over complicating your health and fitness and using self-experimenting your way to a more healthy life. How to train your mental toughness to reach new levels of health, fitness, and have carry over into other areas of life. We talk about the real struggles we have to face and how fitness can be an outlet. 

If you want to get a hold of Casey, you can find him at https://sticktotheprogram.co/ contact him on Instagram, or @sticktotheprogram_pc , and the Stick to the Program Podcast.  If you enjoyed this show, make sure to subscribe and please help us by leaving a 5 star review.  Also, don’t hesitate to reach out on social media @iostrengthperformance, or better yet - tag me in a post with your favorite part of the show!

If you haven’t yet, make sure to join like minded men in the our Men Made For More Facebook group - designed to offer Performance Coaching to Help Men Get Strong, Feel Confident, and Level Up Their Life.

Are you building movement competency and laying down a solid foundation in your training? In this episode we discuss the benefit of being slow to progress your exercises and doing a lot of what you need and a little of what you want.  Are you jumping around from goal to goal? We talk about how to keep the main goal your focus and minimize distraction.  

If you want to get a hold of James, you can find him at http://www.rc-fit.com/ or contact him on Instagram.   If you enjoyed this show, make sure to subscribe and please help us by leaving a 5 star review.  Also, don’t hesitate to reach out on social media @iostrengthperformance, or better yet - tag me in a post with your favorite part of the show!  If you haven’t yet, make sure to join like minded men in the our Men Made For More Facebook group - designed to offer Performance Coaching to Help Men Get Strong, Feel Confident, and Level Up Their Life.

Are you training like a golfer or training like an athlete? Have you mastered the foundations of training? Do you understand the importance of having proper form and progressing your exercises appropriately?  Are you one that doesn’t even have a warmup, cool down, or physical training routine?  We dive deep into common injuries, mistakes, and errors golfers make on the course and in their training - and so much more on today’s episode!

If you want to get a hold of Kevin, you can find him at https://www.impactptp.com/, contact him on Instagram, or send him an email.   If you enjoyed this show, make sure to subscribe and please help us by leaving a 5 star review.  Also, don’t hesitate to reach out on social media @iostrengthperformance, or better yet - tag me in a post with your favorite part of the show! If you haven’t yet, make sure to join like minded men in the our Men Made For More Facebook group - designed to offer Performance Coaching to Help Men Get Strong, Feel Confident, and Level Up Their Life.

Are you keeping score and tracking your progress across ALL areas of your life? Have you unlocked the power of identifying and setting your habits? Do you start each day with a win? Do you use gratitude to avoid the comparison trap that can bring us down?  We dive into these answers and SO much more on this episode with Dr. Tim Losby of Max Living Chiropractic. We go deep across achieving high levels of health, fitness, and wellness physically - but dive even deeper into how to develop a winner’s mindset.

If you want to get a hold of Tim, don’t hesitate to reach him on Facebook by searching his name, Tim Losby.  If you enjoyed this show, make sure to subscribe and please help us by leaving a 5 star review.  Also, don’t hesitate to reach out on social media @iostrengthperformance, or better yet - tag me in a post with your favorite part of the show!

 If you haven’t yet, make sure to join like minded men in the our Men Made For More Facebook group - designed to offer Performance Coaching to Help Men Get Strong, Feel Confident, and Level Up Their Life.