Happy 5-Flex Friday!

First, here’s what’s new in my world this week. Please click to find out more:

1: 7 movements I use to alleviate lower back pain – new blog
2: Raising €100k for charity while breaking the Guinness world record – Blog
3: From Amputee to Fitness coach – this is a phenomenal podcast

Moving on, here are 2 fitness concepts, 2 mindset nuggets, and a quote to consider this week.

2 Fitness Concepts

1. Understand how to be injured.

My client Matt spoke about this on a podcast we recorded this week. Matt has been working with me for 2.5 years and has gone from being completely broken in his late 20s, thinking that surgery was the only option for his elbow and shoulders, to bing bulletproof in his early 30s.

Matt shared that one of the lessons he’s found most helpful is how to behave when he gets a flare up. In the past, when he’d tweak something, he’d train through it. The injury would get worse and take much longer to heal. Now when he tweaks something, he backs off, focuses on something that doesn’t cause pain, like lower body work, if it’s a shoulder injury and then slowly ramps things up again after a few weeks.

This obvious approach is something I still have to remind myself of too. Just last week, my back was feeling cranky. I felt I had to do my program even though I knew that squats would make it worse. So I adjusted my program to single leg work and felt great as a result.

2. Look at injuries as signs of weakness

You don’t have a “bad back”. You have a weak back. I have so many conversations with guys telling me they’re back pain is due to ‘wear and tear”, getting old or that “I’ve always had a bad back”. This sort of thinking is dangerous and can lead to feelings of hopelessness.

When you realise your back is sore because you are weak, no there’s something you can take action on. You can start working on movements to make it stronger. You can apply this concept to all parts of your body and always realise, you are in the modern work which is set up to make you weak and unhealthy. So you must train to offset this. If I don’t do anything for 2 weeks and sit all day, I start getting chronic back, hip and shoulder pain. Exercise is my tonic to offset modern life.

2 Mindset Nuggets

1.Understand emotional band width:

A pattern I’ve seen with clients who have demanding jobs where they are dealing with people like doctors, managers & entrepreneurs is their own health goes down the drain.

When you also count kids, your ability to look after yourself starts to disappear.

If you spend your whole day managing others your emotional band width is at zero when it’s time to look after yourself.

The smartest people I know get ahead of this. They have a coach or a therapist and get these people to support them.

And if you think about it, the three areas that will hurt you most in life are your physical health, mental health & financial health.

If you also believe this, shouldn’t you invest heavily in these areas?

I think a coach, a therapist and a financial advisor/business coach are the best investments you can make.

2. Is this repeatable?

I talked with a client during the week and they could feel the desire to try something extreme with nutrition and training to make up for lost time. We had a good conversation on this.

The shortcut is never the fast way. Following the basics and getting exceptional at them will give you a better outcome than any new diet or revolutionary training system.

1 Quote to Consider

“The long way IS the shortcut. Now, of course, I agree with this. I like to think that we should plan things over decades not days and we should prep ourselves with the best people, materials, and facilities we can grab. Or, you can finish with your shoes filled with blood. I’ve used both methods!”

— Dan John – on being prepared for life and fitness.

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-Conor