NBA Bubble: An Insider's View with Kimberly Caspare

Who doesn't want to know what it was really like in the NBA bubble and who better to tell us than world renowned PT and total boss Kimberly Caspare! Kim was selected to be one of the PTs who was in the bubble which is just one more accomplishment in her illustrious career. We will talk about what it was like in the bubble, how you can try and treat yourself like an NBA all-star, and also touch on what it's like to be a small business owner during this challenging time Kim will kindly answer on FiRE5: 1. How were you selected for the NBA bubble? 2. What did you learn in the bubble? 3. How do you increase performance while injured? 4. How do you view PTs in the sports medicine profession? 5. Can I take care of my body like an NBA All-star? I met Kim during a course that she hosted at her A+ facility PHLEX Health and Wellness Studio in NYC a couple of years ago. We briefly chatted about how if all the quality small business PT clinic owners teamed up we could help each other out and therefore help out NYC. After that I read her bio and realized I was talking to one of the most accomplished PTs in the United States, no biggie :) When I saw that she was going to be in the bubble I knew that she had to be on the show!

3:20 : World-renowned PT, Kimberly Caspare, shares her journey as a health and fitness professional

7:21 : Kimberly gives insight on her experiences inside the NBA bubble and explains how she was invited in the first place

13:30 : Kimberly shares the lessons she learned during her time inside the NBA bubble

18:20 : Kimberly shares her perspective on how the fight for social justice became an important theme for players throughout the NBA bubble

20:38 : Kimberly gives her take on how individuals can increase performance during injury

24:03 : Stephen shares his ideas on health monitoring devices while Kimberly discusses different ways health metrics were used during the NBA Restart

28:44 : How mental health affects one’s performance in sports and in everyday life

36:00 : Kimberly explains the role PTs play in the sports medicine profession

40:40 : The importance of trust in healthcare

47:12 : How to train like an NBA All-Star

50:00 : Kimberly gives a breakdown of her PT clinic and describes key features that help her care for patients in her setting

53:00 : Kimberly and Stephen touch on the challenges small business owners face during the COVID-19 pandemic

1:00:38 : Q&A Time

Breathing - Is there more to it? with Kento Kamiyama

Your back hurts? We look at breathing. You feel stressed? We look at breathing. Poor digestion? We look at breathing. Breathing extends into so many realms of health it needs to be talked about thoroughly and often. Enter Kento Kamiyama. Kento knows so much stuff! He knows about breathing, he knows about exercising, he knows about breathing while exercising, he knows anatomy, he knows how to drive a manual transmission, he knows kinesiology, and the list goes on. Kento will be teaching us all about the good the bad and the ugly when it comes to breathing. Kento will kindly answer the following on FiRE5: 1. Why should you practice breathing? 2. I used to not think about breathing, why should I start now? 3. Can breathing help my core? 4. Breathing can help my flexibility…what? 5. How can I integrate it into strength training? Kento is a wealth of knowledge and also a great teacher and communicator. Kento and I met a while back when I was with Peter D'Aquino and he said "You gotta meet this guy Kento, he's great!" Sure enough, he was. It's always nice to meet someone who shares your passion and compliments your knowledge. Some of the courses I wanted to take at the time, he had not only taken, but he was TEACHING! How lucky am I?? I am just as excited to attend this one as you are :)

3:09 : Kento Kamiyama introduces himself

3:55 : Kento explains what fascia is

7:59 : Why you should practice breathing and how Kento became interested in breath

14:49 : How to start a conversation with a client about mouth and nasal breathing

19:33 : Why people should start to think about breathing now

20:57 : Kento shows a video of his breathing and posture

26:17 : The anatomy of the trunk and a video of 360 degree breathing, and explaining how to breath "behind the shield"

41:49 : Kento's thoughts and opinions on the breathing behind the shield, blowing out the candle, fogging up the screen breathing approach

45:00 : A different perspective on how breathing can affect your core

49:39 : How breathing can help flexibility

50:30 : A video on breathings effect on mobility

54:13 : Steves walks through a demonstration for those with hamstring tightness

58:24 : How to try and integrate breathing into strength training and examples of how to assess different individuals needs

1:05:55 : Kento's closing thoughts

Protecting You & Your Practice: COVID-19 with Stephanie Rodin, Esq.

Things are tough right now for small business owners, but imagine fighting a legal battle on top of it? At this time I think everyone has a sense of the concepts of risk vs reward and vulnerability. No one understands the vulnerabilities that health care providers can face and how to mitigate them better than Stephanie Rodin, Esq. Right or wrong my guess is there are going to be lawsuits against places of business if people believe they contracted COVID19 at their facility. Listen in on our chat and even have a chance to ask Stephanie a question that may help all of us out! Stephanie will kindly answer the following on FiRE5: 1. What do you find most challenging for your clients when they open up their practice? 2. Has Covid-19 impacted the way that your client's are providing treatment to their patients? 3. What can practitioners do to protect themselves against this new climate of patient care that we find ourselves in? 4. For practitioners who are just starting their career, are you finding any changes that they should be aware of?'' I didn't become a PT to learn about the legal side of healthcare, but once I opened up my own shop I had no choice. Enter Stephanie, who comes from a family of healthcare providers and knows that we all want to be able to practice our craft without having fear of leaving ourselves legally vulnerable down the road. After years of defending providers in alleged malpractice actions brought against them by prior patients, she has a real knack for explaining the "Why behind the What" and does it with patience and thoroughness. Getting the chance to ask her a question is a real gift!

1:30 : Stephanie Rodin Esq. gives her bio

4:07 : Common pitfalls of people starting out, and Stephanie's advice on getting what you need when you begin your practice

6:11 : What is most challenging for clients when they open their practice

8:25 : When should people make the leap to making their practice official

11:10 : How COVID 19 has impacted how clinics treat their patients

15:05 : The legal vulnerabilities of Telehealth

19:00 : What changes Stephanie would like to see or keep in the healthcare system when things are back to "normal"

20:19 : What can practitioners do to protect themselves in this new climate of healthcare

28:13 : The changes that practitioners who are just starting their career should be aware of

31:48 : The gaps that Stephanie sees consistently in already established practices

37:00 : Closing remarks and where to find Stephanie and her newsletters

WTF is Yoga? : Chatting with a Guru with Paula Tursi

I am so incredibly lucky to know a legit Guru! Forget getting a sandwich named after me (Horney Hero at Path Cafe) this is one of my greatest NYC accomplishments. Paula Tursi is so knowledgeable when it comes to yoga that she can tell you the good, the bad, the old, the new and everything in-between. Yoga has evolved, or devolved (depending on how you look at it), and it takes a true historian and practitioner to walk us through that path so we can figure out what works for us! Paula will kindly answer the following on FiRE5: 1. What is Yoga and what is it not? 2. Is it a god based practice? 3. Do I have to meditate to do yoga? 4. How can it actually help me? 5. Is flexibility necessary to practice yoga? Bonus: I lift weights so I don't do yoga, Right? Paula and I first started teaching together over 10 years ago and still learn from each other to this day. As you know we are big on the best way to cue exercises and how to create total body tension and one of my main influences has been Paula. Her expertise doesn't stop there. She has 2 Masters degrees (Psychology from Columbia and Education from Hunter) along with practicing Psychotherapy and Hypnosis. Also - she is a kind and caring human being which shows in every corner of her studio - Reflections Center for Conscious Living & Yoga

1:54 : Paula Tursi, the yoga Guru, introduces herself

6:05 : The recent continued education retreat Paula came off of and how it influenced her

9:36 : What is Yoga, and what is it not?

11:57 : The 8 limbs

13:28 : Whether or not Yoga is a god based practice

18:17 : Paula gives an example of how the amygdala works

20:43 : Do you have to meditate to do yoga?

21:30 : Breathings job throughout yoga practice

23:20 : Explanations and demonstrations of common breaths and what their purposes are

32:18 : How can yoga actually help you?

37:10 : Why flexibility is not necessary to practice yoga

38:34 : Steve shares his knowledge of the bandhas

40:24 : Why Paula cares of the bandhas

41:40 : Why those who lift weights should also do yoga

47:00 : Pauls closing remarks and where to find her

49:14 : Paula ends the conversation with a demonstration of third eye breathing

How to SAFELY Power & Olympic Lift with Dr. Mike Lella Jr. DPT

If a specific coaching technique can help someone stabilize their body and lift over 2x their body weight then you can bet it will help you to safely move a significantly lower weight. It's something I say to my patients all the time because I want them to understand that PTs can learn from power and olympic weight lifters as much as we can learn from medical doctors. Enter Dr. Mike Lella Jr., DPT - a unique physical therapist with a passion and understanding of both power and olympic weight lifting. Mike will kindly answer the following on FiRE5: How do you coach the power and olympic lifts? How do I gain strength without sacrificing safety? What makes you personally different as a Physical Therapist? How do you help athletes break through strength/performance plateaus? Why do you harp so much on “FEEL”?

2:01 : Dr. Mike Leila introduces himself, and Steve and Mike relate on PT graduate school and where they are now

16:27 : How to safely coach and cue power and olympic lifts 

29:41 : Dr. Mike walks through the hang clean movement and the importance of mobility drills and technique 

46:04 : Detailed breakdown of the dead lift and its cues 

53:09 : Steve explains his style when it comes to coaching and cues 

54:38 : Mikes squat notes when it comes to the knees, breath, and what muscles should be engaged 

1:06:38 : A deeper dive into cues involving the feet, tension, breath and mobility 

1:13:20 : How to gain strength without sacrificing safety or technique, and how essential recovery is 

1:22:58 : What makes Dr.Mike different as a physical therapist 

1:30:04 : How to help people break through plateaus

1:33:29 : The reason Dr. Mike works with feel and mindfulness 

1:46:32 : Closing remarks and where to find Mike

How to Reduce Pain from Toe to Head with Lev Borukhov

Greetings Beautiful People! Most people (should) take about 10,000 steps each day. Each time the foot hits the ground the body reacts and it can have a positive or negative effect. The person that I know who explains that the best is Lev Borukhov and he can also put that into context with another thing that we do thousands of times a day - Breathing! Lev will kindly answer the following on Fireside5: 1. How can the big toe impact low back pain? 2. How important is feet / weight distribution in assessing injuries/ rehabilitation? 3. ​​​​​​​What makes your practice different than others? 4. Breathing: How ribcage impacts shoulder blades? 5. What limits someone from being able to heal? I knew about Lev before he knew about me. I was doing a quick assessment on a patient and she said "Oh - this is great! since my PT moved to Hawaii I haven't been able to find anybody good" so I asked what their name was and she told me it was Lev. Fast forward 2 weeks later and I'm assessing another patient and she also says: "Oh - this is great! since my PT moved to Hawaii I haven't been able to find anybody good" to which I say "Is his name Lev?" and she says "Oh my god - you know Lev!!!" and I say "Actually, No - but I hear he's really good" :) After that I tracked him down and a friendship was born. You can see the two of us chatting here if you want a preview

3:47 : Lev Borukhov introduces himself and shares his story with Steve 

5:16 : Lev takes us through his schools of thought and foundations of movement 

12:18 : How the big toe can impact the lower back 

20:25 : Steve and Lev discuss the importance of knowledge in all systems, from Neurological to Mechanical, of physical therapy approaches 

22:50 : Why assessing feet, weight distribution, and injuries are necessary in rehabilitation 

32:39 : How Lev works with his patients from the first visit onward, and what markers he uses 

36:13 : What makes Lev’s practice different from other Physical Therapy practices

39:04 : Lev's aspirations from watching his PT partner

41:16 : How the ribcage impacts the shoulder blades in breathing

47:30 : What limits someone from being able to heal

57:58 : Healthy habits that can be of benefit

1:01:10 : Lev's closing thoughts and where to find him

Enter the Barbell, Essential or Overhyped? with Jake Boly

Strength Strength + more Strength. We sound like a broken record because it is REALLY important for Longevity & Performance, but do you NEED the Barbell or can I just get by on Kettlebells, Bodyweight, Aerobic exercise, Martial Arts, or any other form of fitness? Jake Boly is the man of 1,700 fitness articles, 4 books, and countless informative instagram posts on anything and everything Fitness. If you have thought it, chances are he has written an article about it! Jake will kindly answer the following on Fireside5: 1. Online training, where do we go next? How do we improve the experience? 2. The back squat, is it overhyped? 3. How deep do I need to squat? Establishing realistic metrics. 4. How do I train as a strength athlete, but not run myself into the ground? 5. How much do I need to truly maximize strength and muscle mass gain? Jake and I met on a PATH train ride long ago. I was studying for a certification that he already had completed and he was kind enough to share with me some advice and also tell me that I would pass. He was right and a friendship was born. Since then Jake has gone on to co-found Pheasyque Lab which takes you from wherever you are, to wherever you want to go in Fitness.

2:25 : Jake Boly shares his story and info on Pheasyque Lab

7:26 : Where to go next with online training and how to improve the experience

13:15 : How can you give the feeling of an person experience while online

19:17 : Jake talks about his injury

20:41 : How deep you should go in a squat, and misinformation about the hip socket

26:39 : The danger of forcing your depth in a squat

30:11 : How to train as a strength athlete without running yourself into the ground

34:33 : Whether or not the Whoop or Ora Ring are popular in cross-training and how HRV is affected

39:21 : Methods Jake uses to get his HRV to a normal level

41:42 : How much do you have to do to truly maximize strength and muscle mass

56:00 : Closing remarks and where to find Jake Boly online

Is your PT working for or against you? Goal-setting with Richard Symister

The psychological component of physical therapy is being considered more & more important so we asked one of the highest EQ'd PTs out there to help us out. Sometimes I think that people forget that the word "PHYSICAL" is before the word "Therapy" in our professional title, but that is understandable because in reality there isn't really a separation of mind & body which is something that Richard Symister understands better than most especially when it comes to Goal-Setting. Richard will kindly discuss the following on Fireside5: 1. Experience + Research + Listening = Positive Client Outcome 2. Short-term versus long-term goals 3. Keeping your client’s intrinsic motivators/incentives in mind 4. Scaffolding your treatment progression 5. Emotional blocks: Ego depletion, Performance anxiety, Shame Richard and I have known each other for a while. We were both taking the same course about 10 years ago and just gravitated towards each other. Since then we nerd out about manual therapy stuff, movement stuff, life stuff, business stuff ... all the stuffs! Richard has had a stellar career in PT and carved his niche early on with dancers & performers along with developing his love for Drumming Therapy + Sports Performance. He is a wise person and I welcome his advise on both the mind and the body. *apologies for the connection issues which caused me to cut off Richard at times - i deeply respect all words that come out of his mouth and would never intentionally obstruct :)

1:40 : Richard Symister introduces himself

3:49 : Richard shares more about his dance and drumming experiences

6:01 : Experience, research, and listening and the positive client outcomes that come from that

16:20 : Short term vs. long term goals

22:09 : How do you coach your clients while keeping their intrinsic motivators and incentives in mind and the importance of ego specific programs

25:26 : Steve gives answer on what he learned about himself over the course of the pandemic

28:53 : Scaffolding your treatment progression

34:44 :The emotional block of ego depletion

37:22 : Richards process in changing his and his clients health habits

42:09 : Richard opens up about his performance anxiety and shame

48:49 : Steve and Richard discuss how to be a good ally, where your intentions are at and white guilt

57:01 : Closing words from Richard Symister

Is Fitness the Future of Healthcare? with Dr. Bo Babenko

Worlds are colliding all in an effort to keep you Safe and Healthy. Quality Movement and Consistent Activity are Queen when it comes to Health. That uniquely puts Physical Therapists out as the front line when it comes to bridging the gap and melding the worlds between Fitness & Healthcare. That's where Dr. Bo Babenko PT comes in and has been doing it before it was even cool :) Bo will kindly answer the following questions on Fireside5: 1. How do we measure fitness? 2. What is wrong w/ PT these days? 3. Can remote training be just as good, if not better than, in-person training? 4. Why should everyone know their grip strength? 5. Why does almost everyone breathe wrong? I wish that I could say that I was the best man at Bo's wedding or that we got into a fight on the playground in 2nd grade and have been best friends ever since, but the truth is I know him because he is good at what he does. Enough of his quality material was shared with me (yeah while everyone else is sharing cute cat videos we PTs are nerding out on Instagram) that I started following him and realized that we aligned and I asked him to be on the webcast. Excited to get to learn from him with the rest of you!

3:05 : Dr. Bo Babenko tells his story and his physical therapy path

8:45 : Steve relates to the pillars and foundations of health concept

10:54 : Bo's opinion on how we measure the full body of health and the shift to functional medicine

20:55 : Steves describes the difference in occupational and physical therapy models and tests

23:35 : The intersections of different health and fitness ideas

28:05 : How resting heart rate, grip strength and more are useful tests for meeting important goals

32:54 : What is wrong with the PT model these days

42:26 : Whether remote training can be as effective as in person

54:42 : Steve and Bo share their experience with the biofeedback of the Oura Ring and Whoop, and why everyone should know their grip strength

1:10:45 : Why and how people are breathing incorrectly

1:20:38 : Bo gives his closing remarks and where you can find him

1:25:57 : Q&A

The Fitness Industry - Where do we go from here with David Tao

Lives are being lost and that is way worse than losing any job. Everyone in the health, wellness, fitness, gym, training space has been through a roller coaster recently and it doesn't look like the end is near (still pumped about the new data out of Oxford). There are a lot of questions and it's important to ask them to the right people. David Tao is the Co-Founder and Editor of BarBend.com one of the nations top online strength and fitness magazines so he is uniquely qualified to give a look at how COVID effected the industry and where we go from here. David will kindly answer the following questions on Fireside5: 1. Have we seen the end of brick & mortar gyms? 2. Where will fitness content go next? 3. Which strength sports are becoming more popular? Less popular? 4. How will online sports coverage change in the next decade? 5. How will the business of fitness change in the next five years? I was studying a big ass text book on the subway a few years ago to get a certification and someone came up to me and said "you are gonna pass, don't worry". It was one of the writers at Barbend.com and since then a great relationship was born. David is the Co-Founder and Editor over there along with winning the "most eclectic human being in the world award" in my opinion :) He can tell you specifics, but he has done everything from fitness, to voiceover work, to being named one of the top 30 under 30 by Forbes.

1:56 : David Tao share his story and goes in depth into what BarBend is all about

10:45 : How Gym and wellness have adapted over COVID

13:05 : David and Stave share their opinion on whether or not we are seeing the end of brick and mortar gyms and their current models

15:52 : Why they both would like to see more outdoor facilities emerging, and improvements in Urban Planning

20:40 : The benefit of functional training

21:50 : Where fitness content will be going next

23:06 : Steve goes into why it's important to determine where you are at in your functional movements

26:46 : Diet through the lens of digestion, recovery and sleep

29:10 : How advances in testing and technology can help physical therapists

32:00 : Steve shares an anecdote on the pros and cons of MRI scanning

33:12 : What strength sports are becoming more or less popular

37:10 : A conversation over the the CrossFit stereotypes

44:38 : The things that are adapting and improving in the CrossFit industry

47:36 : How online sports coverage will change in the next decade

51:47 : How the business of fitness will change in the next five years

57:35 : What David Tao is most proud of in his life and the magic of NYC

1:03:10 : Q&A

The New Rules for Mastering Digital Marketing with Nick Abraham

I find it really challenging to treat my patients, run a business, take the courses I want to take, be a present husband/friend/family member, exercise, meditate, eat right AND try and build an online platform so that hopefully I can one day get some passive income and be able to spend more time with a future family. That's where Nick came in. He has helped me understand what needs to be done in the ever changing social media and digital advertising world so that at least I know the rules of the game I am trying to play! Nick will kindly answer the following questions on Fireside5: 1. What are the best ways to grow on Instagram organically? 2. What should healthcare professionals be doing more of digitally to adapt to quarantine? 3. What do you think of tiktok possibly being banned in America? 4. Outside of Instagram, what do you think is important for healthcare professionals to start doing more regarding digital marketing? 5. What do you think will happen to all those healthcare professionals with fake followers?​​​​​​​ Nick has been really helpful to give guidance on where to put my efforts online. He is informed on the current algorithms of the major social media outlets and has a team that helps when necessary. It has been easier to start this next phase with his guidance and I know he will be willing to answer any questions that you may have regardless of whether your business is in healthcare, plumbing, or accounting.

4:05 : Nick Abraham follows Steve in introducing himself and his background in digital marketing

8:38 : The best ways to grow Instagram organically through manual engagement and creating better content

17:39 : Steve and Nick summarize the basic concepts to help build your social media on Instagram

19:43 : Why healthcare providers should be doing more email marketing during quarantine

24:00 : Steve gives his two cents on the importance of building a network

28:53 : What the TikTok is, and Nick's thoughts on the popular social media platform

34:52 : What healthcare workers need to do more of regarding digital marketing outside of Instagram

39:39 : Nick describes the marketing term Lead Magnet

43:16 : Fake followers, what they do, how people get them, and how to grow followers naturally

48:57 : Q&A

How to not DIE from a Heart Attack with Dr. John Lawrence, MD

About 5 months ago I was working on the computer, minding my business, cranking out instagram content when suddenly I had a visitor lay down next to me. It was "Doc" aka John Lawrence MD who works out at Gotham Gym and I see him almost every day like clockwork. Because of gym etiquette I had a "smile and wave" relationship with Doc for a while before we actually got to talking, but that night we became exponentially closer as I was the person he turned to while he was having a heart attack. Doc and I first connected because he would always wear a "Doctors Without Borders" t-shirt and I gravitate towards people who have consistent attire :) We chatted about Medical Mission Ecuador and I learned he was the former president of Doctors Without Borders and a friendship was born. That day that he came into the studio was pretty scary from the first moment till I finally saw him after surgery smiling and hugging his wife (Leola - a total gem of a human). He survived, but not everyone does, and what you do in those first few minutes can be the difference between life and death. Here is his story so that we all can learn from it.

2:00 : Dr. John Lawrence MD introduces himself and how he ended up in the medical field and Doctors Without Borders Global Health

5:38 : John gives an anecdote about the most rewarding part of his career in medicine

7:55 : The current impacts of the pandemic on restrictions on travel and equipment that have affected Doctors Without Borders, and the preventative measures they are taking now

12:18 : One night at the Gotham gym while Steve was doing instagram when Dr. Lawrence was finishing his workout and felt a coldness and hollow feeling in his chest

18:10 : Steve describes his reaction to John's slow pulse and what next steps they took

21:57 : The importance of an AED and knowing where it is in your place of work or anywhere else

24:00 : A continuation of the steps taken to help John during his heart attack

26:10 : A shout out to FDNY and EMS

28:50 : The journey from the paramedics to the ER and surgery

30:05 : John recalls what he can remember from that chaotic day

35:00 : Where Dr. John's story picks up in the aftermath of the cardiac event and procedure

39:00 : How John built his fitness back up and the benefits of exercise

42:36 : The value of AED and CPR training and our societal responsibility for everyone's well being

46:33 : Speed of intervention as a factor for survival

49:17 : Dr. John familiarizes us with the ins and outs of what heart attacks are

51:45 : What you should do before starting an exercise regimen and awareness of risk factors

56:40 : How you might coach your GP or cardiologist to help get a thorough look at what a pre screen would look like for an exercise regimen

59:47 : How lifestyle plays a role in heart attacks alongside John and Steves helpful advice

1:08:24 : Signs and symptoms of a heart attack

1:14:02 : Information on where to find more on Dr. John, and suggestions on where to donate or get involved

#DITCHYOURSHOES with Mike & Brendan of Pedestal Footwear

I used to make fun of people (in my mind, not to their face) who I would see in the gym training barefoot. Now I'm "one of those people" and proud of it because I understand the rewards. This week on 5 Questions we will have Mike & Brendan from Pedestal who are flipping the fitness footwear industry on its @ss by making barefoot training safe, sexy + sanitary. They will kindly answer: What is the problem we are solving? Benefits of barefoot training? How are orthotics counterproductive for long term movement health/quality? What are customers saying about Pedestal? Why "self made" is a bunch of BS I had been given a pair of their footwear a few years ago and used them religiously. Then I started to give them to my patients and saw that it was helping them out even more (that's usually how things go, I try it - I like it - I give it to everyone) In this webcast we will dive into the "Why behind the What" and talk about the science of barefoot training and how beneficial it can be (for almost everyone)

1:45 : Brendan introduces himself

3:55 : Mike gives his introduction and how the idea of pedestal footwear began for him

8:24 : The problems that Pedestal Footwear is solving, how it is activating the body, and addressing the stigma behind it

16:50 : A look into the benefits of barefoot training from body awareness and its sensors

24:17 : How orthotics are counterproductive for long term movement health and quality

26:45 : Structural and functional foot problems

31:46 : What customer experiences with Pedestals are like

34:48 : Calf, glute and hip flexor connection

40:42 : Why the concept of self-made is inaccurate

49:47 : Career moves and what success means to Steve and Mike

51:00 : Steve's patients experience with Pedestals

53:02 : Where you can find more information about Mike, Brendan and Pedestal Footwear and how to start your Pedestal journey

28 Days of Personal Protests - 5 Questions with Ehizoje Azeke

This week on 5 Questions we had Ehizoje Azeke aka Zoje who has been the voice that I have followed most closely to keep me up to date on the last 28 days of recent protests. Finding genuine + on the ground coverage of what has been going on recently is challenging and I think he shares it all from a place that resonates with most and is a walk through his own educational process.

1:04 : Zoje introduces himself

4:21 : Zoje goes through his day beat by beat

5:40 : A walk through Ehizojes journey during the last few weeks of protests and community organizing, and what different roles in this movement are

9:10 : Zojes role in activism through youth development and protests prior to the current protests, and what the shifts in conversation have been in the last few years

14:52 : Other ways people are getting involved in community support during this difficult time

16:03 : Key issues that have been raised such as police brutality and systemic problems

17:00 : Biggest conversation right now of defunding the police, where that money should be going, and what defunding versus abolishing the police really means

20:13 : What continued activism and community involvement looks like for Zoje

21:45 : The successful organizations and finding out what and where the work is being done right now

24:40 : Using social media as a starting point and not an ending point

25:35 : Advice for those who want to become advocates for change

29:07 : What changes Zoje wants and hopes to see five years from now in regards to reallocating resources

31:30 : The importance of education on an individual level

35:00 : Where you can find and learn more about Ehizoje, and what message he wants to leave everyone with

How Functional Medicine can Help us Beat COVID with Dr. Claudia M. Cooke, MD

This week on 5 Questions we will have Dr. Claudia M. Cooke, MD one of the only MDs who practices functional medicine in all of New York! We would be really lucky to have her on at any time, but we know her information will be particularly helpful during this point in a pandemic. A free Q & A with her is frankly priceless :) Dr. Cooke is one of the most knowledgable people that I know when it comes to health. When I first started to learn about functional medicine and wanted to have a full physical, I searched all of NYC to find out who practiced. She is one of the only a handful MDs who practices Functional Medicine in the entire state and is also a trained acupuncturist and all around kind hearted human! For those of you who don't know what Functional Medicine is, let's just say that it gets to the root of your problems by looking into environment, diet, lifestyle, etc., instead of putting a prescription band-aid on the problem - but I'll let her answer that question. Let's all hope that it's the future of healthcare.

1:15 : Dr. Claudia M. Cooke, MD introduces herself

7:30 : The basis of What functional medicine means and it's impact

13:58 : The most important things we can do to support our whole health

19:20 : Steve shares his reasons for the importance of breath in regards to the nervous system

26:00 : Advice to help minimize the risk of COVID 19 by focusing on proper breathing and vitamin levels

39:20 : An in depth look at the potential benefits, hazards, and questions involving sun exposure and Vitamin D

48:45 : Whether you should get a COVID antibody test or not through the knowledge of helpful numbers and statistics

57:10 : Q & A begins, Guidance for those with high cholesterol

1:02:55 : How to have a conversation with a traditional internist about functional medicine

1:10:10 : The potential danger of too much Vitamin D and the optimal range

1:11:45 : The possible use of LDN for autoimmune and thyroid disorders and reiterating the importance of sleep

1:19:15 : Questions regarding Cortisol levels throughout the day

1:23:57 : Weight bearing recommendations for elderly with severe osteoporosis

1:27:22 : Whether or not there is harm in wearing a mask

1:29:50 : The worst inflammatory foods in a diet that should be avoided, information on intermittent fasting, and your own self-counsel

1:37:38 : Where you can find out more about Dr. Claudia M. Cooke, MD

5 Questions on How to Safely Master Kettlebells with Rekha Ayalur

This week on 5 Questions we will have one of the top Kettlebell instructors in the nation, Rekha Ayalur and she will teach us How to Safely Master Kettlebells! Rekha is a gem. She was the one that first certified me in Kettlebells and was really patient and helpful along with giving easy to use feedback. She started out as a D1 middle distance runner and then moved on to be a Team Lead with RKC (Russian Kettlebell Certification through DragonDoor) and is justifiably viewed by her peers as one of the top kettlebell instructors in the nation.

1:12 : Rekha Ayalur introduces herself and how see found her path

5:00 : Why Rekha trains with KettleBells and the best way to safely get started

18:17 : Rekha reacts to the negative impact social media can sometimes have in the fitness world

20:05 : Benefits of Strength training for Women in Particular and how it builds confidence

31:16 : Other forms of training and diaphragmatic breath-work and recovery that may complement a strength training program

42:44 : Why Athletic Performance is not just for high level athletes

50:32 : Rekha and Steve explain how to best balance life and fitness

56:50 : Q & A (Endurance, foundational work, and movement)

5 Questions on Busting Fitness Myths with Brendon Rearick

Hello Healthy Humans! This week on 5 Questions we will have Brendon Rearick LMT, CFSC and he will help us bust some common fitness myths. He will kindly answer: 1. What is the best rep scheme for getting fit? 2. What should I do for exercise? weights? run? yoga? Pilates? 3. Is sitting really the new smoking? 4. What is health vs fitness vs performance? 5. What supplements should I take? Brendon is one of the top strength coaches in the country and an all around funny dude. He has a real knack for making the complex simple and even enjoyable. If you see that "CFSC" after my name it's because of him and his crew over at Mike Boyle's place who created the top notch certification.

00:57 : Brendon Rearick introduces himself as an LMT and CFSC

7:52 : Brendon discusses the best rep scheme for getting fit

16:15 : The reasons why you shouldn't just specialize in one sport

26:45 : Brendon talks about posture and whether sitting is the new smoking

35: 45 : Brendon's definition of Health

43:19 : Brendon defines Fitness and Performance

53:05 : Brendon recommends which supplements to take if you have the foundations and basics of health down

1:04:56 : Q&A time

Diet: 8 Foundations of Health + COVID 19 - w/ Peter D'Aquino

In this webcast we cover how to find your best diet. We don't think that this is a one size fits all approach, but more should be a process or experiment that follows some general guidelines and progressions. We cover hormones, intermittent fasting, processed vs unprocessed foods, low FODMAP diet, paleo diet, gut health, supplements, and pretty much everything else you could possibly think about on this topic. We also discuss the important role that diet has in today's pandemic because so many people with existing health problems (contributed to from a poor diet) are showing higher problems fighting the virus

0:55 : Stephen Horney gives and introduction about himself and the importance of Holistic Health

2:28 : Peter D'Aquino, skilled in acupuncture, herbal medicine and manual therapy, introduces himself

5:00 : The impact of the 8 Foundations of Health

10:42 : The connection between Diet and COVID 19 hospitalizations and Vaccine

20:38 : The connection between exercise and obesity and COVID 19

28:10 : Diet and COVID 19 information, Foundations of Health, and the keys to success with diet and digestion

40:35 : A dive into the question "What is real food?"

43:45 : Peter talks about TCM and Digestion

50:10 : How Cooking, Fiber and Food affect Digestion

54:00 : Low FODMAPs and The Elimination Diet

1:01:53 : Recommendations for a Healthy Gut and Diet helpful for Inflammation

1:04:32 : Peter discusses how Hunger Hormones role in Diet

1:10:45 : "What's Leptin Resistance?" and its role in your immune system

1:13:50 : Peter reveals how you can help fix leptin resistance problems

1:23:47 : What You Eat- But Also When, Peter explains the Eating Window

1:27:55 : Supplements for Digestion

1:37:51 : Steve's 3 Rules on Diet

1:46:40 : Steve urges everyone to Listen to their Body

1:48:35 : Peter's Wrap Up

The Squat - Part 2: Everything you need to know - 8 Foundations of Exercise

In Part 2 we get deep down into the nitty gritty. We really get to go over proper technique and cueing along with our "sets" for the feet and ribs. This has ...

2:37 : General physical preparedness

4:19 : 8 Foundations of Exercise

6:34 : Basic elements of a squat

10:25 : Stephen lists the assessments for the foundations of movement

11:18 : Demonstration and discussion of the “Cowboy Sit”

15:46 : Demonstration and discussion of the “wall angel”

18:04 : Explanation and discussion of the “bridge squeeze”

21:00 : Karl explains the technique involved in the squat motion

23:50 : Karl demonstrates the squat and details the movement’s key anatomical components

41:47 : Stephen’s cues for the squat movement

44:20 : Breathing behind the shield

50:40 : Recap of the strategies and advanced cues surrounding the squat

5 Questions with Dr. Mike T Nelson PhD: Physiologic + Metabolic Flexibility HRV Intermittent Fasting

This interview covers EVERYTHING from HRV to Intermittent Fasting, to Sleep, to Kiteboarding, to Metabolic Flexibility, to Physiologic Flexibility and the 8 Foundations of Health. Dr. Mike answers the following 5 questions plus way, way more!

1:12 : Dr. Nelson introduces himself

5:08 : Introduction to RPR and Dr. Nelson’s experiences with it

9:47 : Dr. Nelson shares his experiences with clinical neurology

14:49 : Dr. Nelson shares new findings on the Endocannabinoid system

18:26 : Dr. Nelson explains what Metabolic Flexibility is and how he became interested in it

24:13 : Dr. Nelson’s Guidelines for fasting

28:20 : Dr. Nelson explains why sleep schedule shouldn’t be the first thing you start with when coaching someone

37:16 : Metabolic Flexibility

42:33 : Hormesis

45:11 : Differences between Eustress and Distress

49:15 : Energy systems and tests to assess them

55:00 : Kiteboarding and surfboarding

1:02:12 : Q&A (Meditation and its importance)