TRS blog #1 👉 Welcome to The Ready State!

Let me be the first to welcome you to The Ready State! I am thrilled to introduce you to the new home of MobilityWOD, evolved. Like you, we recognize that the world of strength and conditioning, fitness, pain management, and even personal wellness care are in the middle of exciting growth in technological sophistication and decentralization.

TRS blog #2 👉 Ground Game: Why Sitting More On the Ground Transform Your Life

Human beings have been around for a long time. I am fond of saying that we look remarkably similar to the way we did even just ten-thousand years ago. Our femurs are probably a little longer now, and we’re all a little fatter.


TRS blog #3 👉 Why You Should Move and Exercise With Your Feet Straight-(er)

Let’s just say it outright: having full access to your body’s potential is harder than it sounds. This is especially true as modern people. Let’s face it, sometimes it’s just not practical to squat barefoot on the subway or in the boardroom. In the well-defined tug-of-war that is nurture vs. nature, we can change the “nurture” to be “shaped by the environment” and “nature” to mean, what is it a human being is supposed to be able to do given our 2.5 million years old physiology?

TRS blog #4 👉 The Ready State: What is optimal physical health?

What if I told you that winning championships, games or the last workout does not necessarily mean we are at our optimal physical health. Before you write me off for blasphemy, hear me out… We typically look at elite athletes and other humans who push the boundaries of the human form as icons of physical health. In my humble opinion, some may be, but most aren’t. When we become highly specialized in our craft, we have to sacrifice. Sacrifice is necessary for our life and sometimes even noble. But unfortunately, a lot of the sacrifices from the 1%’ ers come from not being attentive to our movement mechanics, mobility, pain patterns and awareness of our effect on others. All for the sake of performance metrics. 


TRS blog #5 👉 How To Get READY: 3 Ways to Achieve Your Ready State

Now that we’re on the same page on what our Ready State is, it’s time to get to work.
In order to perform when you need to and live in a predominantly pain-free resting state, we need to do our homework and be open to learning…every. damn. day. We can’t just hope to magically arrive in a state of optimal health. A common misunderstanding is that people are born happy, healthy and ready to kick ass. That is a bullshit excuse we give ourselves to get out of doing the difficult work and claiming our true human potential. 

TRS blog #6 👉 4 Nutrition Tips To Upgrade Your Athletic Performance

Serious training requires serious preparation. Nail these four strategies to take your performance to the next level.

The other day, I overheard some of our athletes debriefing each other after an intense conditioning workout. The theme of the conversation was earning their next meal by going hard in the gym. This mindset is flawed. Unfortunately, it’s pervasive in our industry, and it’s even the motto for some nutrition professionals. Stop trying to earn your food by working out! Instead, earn your workout by following these 4 nutrition tips to upgrade your athletic performance, and even recover better.


TRS blog #7 👉 In On The Conversation: Ian McKeown

The Ready State is tip of the mobility spear, and as such we find ourselves working with and alongside some remarkable coaches and their athletes. The exchange of information is two-way and the coaching insights are too numerous to count. Oftentimes we’ll incorporate our learnings into some of the programming we include for our Virtual Mobility Coach subscribers, or the programming for our athletes in the gym.


TRS blog #8 👉 My 10-Minute Morning Mobility Routine

I am asked two questions a lot.  Like, a lot.  

    1️⃣ Do you have a simple and quick 10 minute morning mobility routine?
    2️⃣ What does your morning look like?

The answer to both is actually the same. But before I dive into the goods, let me quickly explain my thinking and how my morning “practice” has evolved.
 
 

TRS blog #9 👉 FROZEN SHOULDER: What It Is and How To Tackle It

Let’s start with this. Our shoulders are designed to be the most versatile and mobile joints. We use them to perform a plethora of things from functional tasks such as feeding ourselves to high-level activities such as throwing a ball 100 mph or handstand walking our way into the Guinness Book of World Records. When we lose the ability to access the full capacity of this amazing joint due to frozen shoulder, it sucks! Although there are several unknowns about how or why this develops, it can be a physically and emotionally draining experience. 

 
  

TRS blog #10 👉 In on the Conversation: EC Synkowski

I’ve been working with EC Synkowski for over a decade, and in that time I have leaned heavily on her to help me interpret the Wild West of shifting nutritional advice. I’ve been playing EC’s 800-gram game for a spell now and it has become the cornerstone to my daily nutritional habits. So when EC popped out to the West Coast for a conference, I grabbed her for a quick chat.  Enjoy!
 

 
 TRS blog #11 👉 How to Optimize Your Vitamin D Levels for Maximum Athletic Performance & Longevity

Vitamin D is one of the most important things our body creates for our health, performance, and longevity. Despite that, many of us just don’t have enough of it. Our body typically makes Vitamin D using sunlight, but in the modern era we send our time increasingly indoors and even when we are outside, clothes block our skin from making optimal amounts.
 

 
TRS blog #12 👉 In On the Conversation: Rachel Balkovec

I recently had a chance to sit down and chat with my friend Rachel Balkovec. Rachel is an all-around badass. She was the first female strength and conditioning coach in Major League Baseball, holds two master’s degrees in the science of human movement, and is on a mission to empower young women.

 

 

TRS blog #13 👉 KNEE PAIN & SQUATTING: A Troubleshooting Guide

Knee pain while squatting is a common complaint. And while it is common, it doesn’t mean that it is normal.         

Along the continuum of our lifetime, we have been conditioned to think that when we hear the word squat, visions of Instagram models squatting massive amounts of weight dance in our heads. Or we identify squatting as an exercise, instead of it being a movement that is downright our birthright.
 

TRS blog #14 👉 5 Healthy Habits to Start in the New Year

A healthy, active, sustainable lifestyle must have a strong foundation. This short guide will teach you 5 healthy habits to start in the new year. It’s based on foundational principles and associated habits that will help you keep crushing life on a daily basis in this new year and for years to come.

As the nutrition coach at San Francisco CrosSFit, I work with many clients who want to make various body composition and performance improvements. By the time they contact me, they’ve likely tried nearly every fad diet, diet template, other nutrition coaching, macro counting, etc. The great thing about these methods is that they work. In fact, they work very well…until they don’t. 

  

TRS blog #15 👉 Creating an Unreasonable family

 
 

TRS blog #16 👉 The Power of Sleep: Nature’s Greatest Health and Performance Enhancer

Working at a gym in a city like San Francisco is an interesting experience. Being financial and technical hub, there are a lot of high achievers with a lot of money, who will go to great lengths to put in hard hours in the gym, dial-in their nutrition, and purchase the most cutting-edge supplement to give them the extra physical or mental advantage in a workout or in the boardroom. However, nearly every single member seems to feel they are lacking in one area: SLEEP. It really is nature’s greatest health and performance enhancer.
 
 
 

TRS blog #17 👉 SCIATIC-UGH! What Is It & How To Fix It

Quick question! What does a robo-caller and inflamed sciatic nerve have in common? Yup, you guessed it. They both can be a HUGE P.I.T.A.

Sadly, although this is true, the difference is that you don’t have to suffer from the latter on a daily basis. But(t) before we delve into the steps that you can take at home to alleviate this painful condition, it is important to understand the who, what and where of sciatica.

 
 

TRS blog #18 👉 Trigger Warning: You’ve Got to Stop Icing!

We have the right to change our minds. Remember that thing called prohibition? Or that time when Doctors advertised cigarettes? Maybe you grew up not needing a seatbelt in the back seat? Remember the advice to new mothers in the 1970s that formula was better for babies than breast milk? Or the idea that drinking water during practice made you weak? Trans-fats? Olestra? Remember trans-fats? Or Olestra? Those things seemed like a good idea for a minute until they didn’t.
 

  


TRS blog #19 👉 My Evening Routine – Dr. Kelly Starrett

Culturally, there is some considerable cache in talking about our amazing wake-up routines. We talk obsessively about our coffee hacks, cold plunges, gratitude practices, morning fasting, favorite breakfasts, and supplements.  We stare at the sun, get luminous with breathing, perform fasted cardio, and generally get pumped up. It’s easy to forget that all of this momentum and forward speed has to eventually come to an evening end when it’s time to sleep. Few of us brag about our evening routines and weighted blankets.  Netflix and chill don’t even really mean the “chill” part. Sleep, and by extension, relaxing aren’t really things most of us think much about. Mostly we all probably just run out of time and realize that it’s just time to sleep. We may all be better served by changing how we think about sleep preparation as actually starting much earlier in the day. Enter: The Routine.

 
 
TRS blog #20 👉 Moving Through Pain – One Athlete’s Journey From Pain to Performance

When I young, I believed that to endure and overcome pain was an essential part of becoming a successful athlete. Pain wasn’t just essential, it was glorious. An athlete’s pain either came through training like a Rocky montage or in the crucible of competition. For years, I found little to contradict this concept.

It wasn’t until recently that I became intimately aware of another type of pain that exists in the lives of many athletes, a pain that is far less glamorous and certainly less sought after: the pain associated with injury and disfunction.

 

TRS blog #21 👉 Knee Pain & Running: A Self-Care & Prevention Guide

Running is a skill. I repeat, running is a skill. And if it weren’t a skill, then why do so many of us suffer from running-related knee pain each year?

8 out of 10 people suffer from lower extremity running-related injuries each year.

Think about that. If you were told that you had an 80% chance of getting struck by a vehicle every time you crossed the street this year, and no, this is not pedestrian-ing while texting, you may think twice about doing so. But yet, we grind out mile after mile, even if it looks and feels like we’re driving before the wheel was ever invented.

  

 


TRS blog #22 👉 Digestive Health 101: 4 Powerful Tools for Optimizing Digestive Health

The digestive tract, commonly referred to as “the gut”, has become central to many of the conversations surrounding health and performance in recent years. Now more than ever, the health and fitness space is littered with new probiotic supplements, cleanses, and would-be gurus who claim to have the most cutting-edge solutions to optimal health, happiness, and performance by optimizing digestive health.

Whether their methods work, or not, these folks are correct in one thing: digestive health is central to our overall health and performance throughout our entire lifespan. The great thing about digestive health is that we can relatively easily monitor it ourselves via some simple practices:

  


TRS blog #23 👉 The Power of Cold Therapy

It’s the year two thousand and twenty. You work out in a gym full of synthetic clothed beings who would look like superhumans a hundred years ago, complete with borderline cybernetic implants in the form of wireless headphones and health-marker tracking smartwatches. 

Despite all the technological pizazz, many of the most effective innovations in the health and fitness space have been in the form of returning to our ancient biological roots. 

 

 

TRS blog #24 👉 Why Mobility Is Better Than Stretching

As a collective, we have become much more adept and informed about how to take care of ourselves. How can we not? We are fortunate to have access to the most innovative information through a conglomerate of industry-leading sources here at The Ready State. Want to simplify nutrition? Take the 800-gram challenge and don’t eat cookies before bed. What about sleep? Such a hot topic these days and here’s how to optimize it. Have a hot and inflamed joint? Don’t use ice, unless of course, you’re seeking the real power of cold therapy

TRS blog #25 👉 The Most Important Mineral For Performance: Magnesium

In 2017, I came down with panic attacks, heart palpitations, anxiety, and fatigue. It would be nearly 2 years before I could exercise regularly again, and at different points during this experience, I was unable to work a job or even leave my house. 

During the first few months, the worst symptoms were mental, though there was plenty in the way of heart palpitations and physical fatigue. 

TRS blog #26 👉 5 Ways To Rebuild Your Daily Routine In the Era of COVID-19

On March 16, 2020, the City and County of San Francisco ordered its citizens to Shelter in Place. In short, all “non-essential” businesses, including gyms, restaurants, retail and office buildings, etc. were forced to close their doors within less than twenty-four hours of notice. This forced nearly everybody who wanted to stay afloat to suddenly become a sort of start-up again and re-evaluate their business plans and decide how to remain resilient and relevant in this tumultuous time.

 

 

 
TRS blog #27 👉 Why You Should Walk More

 A decade ago I was far more extreme.  

If you had bothered to ask my younger, more upstart self about what we should be doing every day with our bodies, you were likely to get a response that included the words like; lifting weights, sprinting, brutalist cardio-respiratory conditioning, some kind of yoga gymnastics practice, etc.  In retrospect, it was a little austere and severe I admit (I should get points for aspirational at least).

TRS blog #28 👉 OVER 50? YOU DON’T HAVE TO BE ACHY AND STIFF!

Remember that time in your life when there were no boundaries and limits on what you could do? And no, I’m not referring to freely leaving your house without PPE to make a Target run or to get that workout sesh in at the gym. What I’m talking about is the last time you were able to jump out of bed without feeling like your joints articulated like LEGO blocks. Whether this time existed while you were in your 40’s, 30’s, 20’s or even, teenage years; this was a period of time that you may remember feeling invincible and at the peak of your vitality.

Aging without a doubt is inevitable. Father Time is undefeated. But one thing that’s perplexing about aging is how many quinquagenarians (50 somethings) are quick to accept or cling to the notion that suffering from aches and pains is the norm; as if the wounds and patina of the miles accumulated on our bodies is a badge of honor, irreversible or even worse, an acceptable excuse to play the” back nine” with merely a putter.

TRS blog #29 👉 Stop Waiting on Motivation: Learning to Lean on Discipline to Build Habits

Over the past six weeks, or so, there has been a common theme among clients and members of our gym: a lack of motivation to train while Sheltering in Place. This is understandable. Within mere hours, our lives were turned upside down, especially those of us who rely on a physical location to do our jobs. Our gyms; the third place in our lives where we can socialize, challenge ourselves, and collectively become stronger are closed. Even clients with very respectable home gyms are feeling unmotivated. Going outside after draining Zoom calls to get supplies or exercise feels just a little dangerous, especially when trying to keep your distance from other folks walking down the block, all of us now in masks.


TRS blog #30 👉 Fit Over Fifty: How To Build Muscle At Any Age

Muscle mass is a major component of fitness, however, you may not realize just how important it is for your health.

As seen in this paper, the benefits of good muscle mass are:

  • Better stress response
  • Better outcomes in acute disease and injury, including cancer
  • Likely lower muscle mass exacerbates chronic disease symptoms
  • Lower risk of obesity, diabetes, and insulin resistance


TRS blog #31 👉 Simple Ways To Keep Your Kids Moving During COVID-19

Many of us are alternately enjoying and being frustrated by this new level of togetherness.

This new normal presents not only problems that we are not used to dealing with but chances to rethink how we interact and what we prioritize.

Keeping our sanity, our mental health intact, and supporting our kids’ mental health through this challenging time also means we must, must, must keep them moving, playing, and interacting socially (within personal distance guidelines, of course).

TRS blog #32 👉 Does COVID-19 Show Us How Meat Can Save The World?

Oh, the controversy! Seriously though, meat is one of our best chances at saving the world. How? A little something called regenerative agriculture. As COVID-19 puts cracks in the walls of the factory farming model, regenerative agriculture is thriving. This is prime time to switch to a system that provides healthy meat that also helps the planet.

In the face of the pandemic, many of America’s largest meat processing plants have shut down for fear of transmitting Covid-19. Meat prices have skyrocketed and purchase limits are being enforced.

TRS blog #33 👉 6 Habits That Help Boost Immune System Function

At the time of this writing, most of us are still living under some form of “Stay At Home” or “Shelter In Place” order. However, some of the states here in the US are starting to slowly roll-out new phases of re-opening and re-integrating. With these new phases are new oddly specific lists of activities and guidelines by which, we are to abide.

TRS blog #34 👉 A 4-Step Guide to Post-Op Recovery

For many, we are beginning to see the light at the end of the tunnel. As operating rooms across the globe continue to stagger openings, elective surgeries are going to resume as we slowly defrost from our current situation.

Therein lies a problem.

In-person accessibility to rehab professionals and facilities may still remain limited. Not only because extra steps have to be taken to adhere to social distancing guidelines. But it’s also because there may be trepidation on the behalf of the individual who is seeking post-operative help.

THE READY STATE BLOG LIST🙇‍♂️👀

TRS blog #1 👉 Welcome to The Ready State!
TRS blog #2 👉 Ground Game: Why Sitting More On the Ground Transform Your Life
TRS blog #3 👉 Why You Should Move and Exercise With Your Feet Straight-(er)
TRS blog #4 👉 The Ready State: What is optimal physical health?
TRS blog #5 👉 How To Get READY: 3 Ways to Achieve Your Ready State
TRS blog #6 👉 4 Nutrition Tips To Upgrade Your Athletic Performance
TRS blog #7 👉 In On The Conversation: Ian McKeown
TRS blog #8 👉 My 10-Minute Morning Mobility Routine
TRS blog #9 👉 FROZEN SHOULDER: What It Is and How To Tackle It
TRS blog #10 👉 In on the Conversation: EC Synkowski
TRS blog #11 👉 How to Optimize Your Vitamin D Levels for Maximum Performance
TRS blog #12 👉 In On the Conversation: Rachel Balkovec
TRS blog #13 👉 KNEE PAIN & SQUATTING: A Troubleshooting Guide
TRS blog #14 👉 5 Healthy Habits to Start in the New Year
TRS blog #15 👉 Creating an Unreasonable family
TRS blog #16 👉 The Power of Sleep
TRS blog #17 👉 SCIATIC-UGH! What Is It & How To Fix It
TRS blog #18 👉 Trigger Warning: You’ve Got to Stop Icing!
TRS blog #19 👉 My Evening Routine – Dr. Kelly Starrett
TRS blog #20 👉 One Athlete’s Journey From Pain to Performance
TRS blog #21 👉 Knee Pain & Running: A Self-Care & Prevention Guide
TRS blog #22 👉 4 Powerful Tools for Optimizing Digestive Health
TRS blog #23 👉 The Power of Cold Therapy
TRS blog #24 👉 Why Mobility Is Better Than Stretching
TRS blog #25 👉 The Most Important Mineral For Performance: Magnesium
TRS blog #26 👉 5 Ways To Rebuild Your Daily Routine In the Era of COVID-19
TRS blog #27 👉 Why You Should Walk More
TRS blog #28 👉 OVER 50? YOU DON’T HAVE TO BE ACHY AND STIFF!
TRS blog #29 👉 Learning to Lean on Discipline to Build Habits
TRS blog #30 👉 Fit Over Fifty: How To Build Muscle At Any Age

TRS blog #31 👉 Simple Ways To Keep Your Kids Moving During COVID-19

TRS blog #32 👉 Does COVID-19 Show Us How Meat Can Save The World?

TRS blog #33 👉 6 Habits That Help Boost Immune System Function

TRS blog #34 👉 A 4-Step Guide to Post-Op Recovery

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