Renegade Movement and Performance Podcast

In this episode we talk about pain science topics to include:

• Pain as an output of the brain, rather than an input

• Cortical smudging

• Neurotags 

• The pain experience 

• and how these relate to ways to resolve pain and improve performance. 

Give it a listen and let us know what you think!

On this episode we talk about the importance of assessment and how it drives intervention, to include the exercises you are given. As physical therapists we strive to tailor our intervention strategies to the individual in front of us— you. Listen in to hear why it's not efficient or productive to "just give you the exercises" without a proper assessment, what exactly an assessment entails, and lots of knowledge bombs. Learn how an assessment and intervention strategies specific to you can help you move well and perform better.

Rate the podcast and send us a DM on Instagram with any questions. We'd love to hear from you!

On episode 2 we welcome Annette Zapp, CSCS and Zamia Cohen. Annette is the founder of FireSQ Fitness and has a passion for sharing her expertise in nutrition, sleep, and physical fitness to help the first responder community achieve optimum health both physically and mentally.  Zamia is the founder and CEO of Good Human Fitness, LLC. She also is a Personal Trainer and Nutrition Coach dedicated to inspiring people to find the best tailor-made solutions for behavior and lifestyle adjustments.

We talk about health and wellness, setting realistic goals, and the demands of a tactical athlete.

Annette can be reached on Instagram @firesqfitness or on her website www.firesqfitness.com.
Zamia can be reached on her Instagram @goodhumanfitness

Please reach out with any questions @renegademvmt on Instagram!


Summary:
1:30 min: Intro to Annette

2:45: intro to Zamia 

6:02 Microcurrent Point Stimulation

9:36 Sympathetic Nervous System Regulation with walking

13:18 Recovery to parasympathetic state following HIIT or stressful state

16:30 Meditation and stress management

18: 25 Mindfullness 

19:45 music/ phones/ social media as sources of stress 

22:25 General health choices and habit change; setting attainable goals

28:00 How to start changing one habit at a time

34:00 The benefits of a good coach

35:00 Resisting change, eat the things you like, do the training you enjoy

38:00 It’s not about being perfect, it’s about being good most of the time

42:00 What worked before, may not work now. What didn’t work for you before, may work for you now 

44:00 Working with the individual, what is optimal for one person isn’t optimal for another

45:30 Movement patterns and context

46: Where you have pain, isn’t necessarily what the culprit is

47:00 There’s a difference when it’s happening to you

48:10 Working with tactical athletes

51:10 Contrast of wellness resources between fire departments and the sports/performance realm

54:42 Specific performance requirements for firefighters

59:10 Resiliency through physical fitness training

1:03:05 Sleep deprivation and sleep debt

1:05:30 Subtractive vs. additive wellness changes

1:11:30 Contact info

In this episode, we talk a lot about ourselves (promise this won't happen again!)

You'll learn:

• Who we are 

• What we're doing now and what we plan to do in the future 

• What we've learned about ourselves during our travel physical therapy journey

• The value of cash PT and how we plan to invest our time in building a performance-based business

You'll love this episode if you:

• Want to learn a little about who we are and what we value

• Are thinking about starting travel PT

• Want to learn more about cash PT and the value of cash PT

It’s been a year and a half and we’re so excited to be back and chatting on the podcast. This is a long one (we apologize), but if you’re looking to learn more about us, this is the perfect place to start!!

On this episode we talk with Dr. Scott Forbes about all things creatine and performance. We understand that this can sometimes be a grey area: Do I take it? Does it make me gain water weight? Will it make me stronger? Give this episode a listen to hear all the answers!

Dr. Scott Forbes is an assistant professor in the department of Physical Education at Brandon University, Canada. His primary interest is in sport science with a primary focus on nutritional (creatine and protein) and training interventions to enhance athlete performance. In addition, he has expertise examining nutritional and exercise interventions for optimal muscle and brain health in older adults.

Krystyna Holland joined us for an episode (and we can't wait to have her back on) and we talked about everything from pelvic pain to pregnancy exercise recommendations to leaking while coughing, jumping, and sneezing, low back pain and the relationship it has to pelvic floor dysfunction, and how athletes can improve their performance by optimizing their core stability (your pelvic floor plays a huge role, btw).

The take home message from the episode was that although pelvic dysfunction may be common, it is not inevitable. This episode was straight fire and we're so pumped that we didn't lost the recording (it almost happened).

Krystyna’s journey as a provider started as a patient. Frustrations with her own medical treatment, including feeling unheard, short appointment times, and one-size-fits-all treatment have inspired her to go the extra mile when it comes to empowering her patients to be an active participant in their healthcare, starting in their physical therapy sessions.

She has seen how healthcare discrepancies impact patient care and experience, and she started Inclusive Care to provide quality healthcare to everyone, regardless of their position on the gender identity spectrum.

She wishes everyone knew about pelvic health and how it relates to having pleasurable sex, strength and stability, and staying dry, which is why she puts out information on social media and hosts interactive workshops.

She knows first hand the power of pelvic floor physical therapy and how it can build confidence in your ability to stop having painful sex, stop leaking, and start living.

Find Krystyna on Instagram @Krystyna.Holland

On this episode we chat with John Wehrer, PT, DPT, CSCS and Lance Beisley, MS, CSCS about aerobic conditioning and energy systems, the importance of strength for endurance athletes, mental fortitude, tactical athlete training, types of stimuli desired within CrossFit, and the importance of consistent performance of fundamental training. This was an amazing episode and we hope you enjoy listening to it as much as we enjoyed recording it.

John and Lance are co-hosts of the “Type 2 Network” podcast that covers topics related to endurance sports performance. Lance has a Master’s degree in Exercise Science from Eastern Washington University, is a Certified Strength and Conditioning Specialist, and is currently serving a contract in the United States Army. He specializes in bringing sound performance science to military athletes. John is a Doctor of Physical Therapy, is also a Certified Strength and Conditioning Specialist, and is currently practicing as an outpatient orthopedic physical therapist in Seattle, Washington. John specializes in the training of triathletes. In 2015, they completed a 24 hour mountain bike race as a two-person team and finished 5th out of 13 teams...on 9 months of training consistently for endurance sports. This race helped jumpstart their passion in this field and the drives the content they put out to this day.

Where to find and how to contact Lance & John:
Instagram: @type2performance

Lance Beisley, MS, CSCS[email protected]

John Wehrer, PT, DPT, CSCS[email protected]

Find them both on type2performance.com

In this episode we talk with Scott Richardson. We touch on topics such as elbow injury and Tommy John surgery, throwing athletes and all things baseball, and overcoming the mental adversity that exists following physical injury. 

Scott is a personal trainer and physical therapy aide who is passionate about baseball, strength training, and providing information and resources to athletes he did not have access to during his playing career. Played 2 years of junior college baseball before suffering a career-ending injury. Following this he received his degree in exercise science while working full time coaching and training baseball athletes of all ages. He currently works at Twin Cities Orthopedics as a physical therapy aide providing personal training and biomechanical analysis to throwing athletes in the return to throw phases of rehabilitation. He will be attending PT school at St. Catherine's in Minnesota starting this fall.

Find him on Instagram: @richrehabperformance