The Hero Movement Podcast

“We are all HUMAN first, MOVERS second and only then SPECIALISTS.”

― Ido Portal ―

What does your movement practice look like?

This week on The HERO Podcast we’re talking all things movement. One of my favourite things. More specifically: the big difference between the generalist and specialist approach to moving.

The way human beings move has changed drastically over the course of the past ten thousand years.

Back in the day, our hunter-gatherer ancestors would spend a fair chunk of time moving over uneven terrain, climbing, jumping, hanging, swinging, grappling, throwing, swimming, crawling, squatting, lifting... There was plenty of variety and complexity.

Fast forward through the revolutions of agriculture, industry, and technology, our need for movement variety and complexity has reduced drastically.

To the point that many people spend their days sat in the same position, only moving their fingers to click buttons. Bigger bouts of movement are reserved for specific exercise periods - often set exercises for x number of reps, x number of times a week.

We've become specialists, losing so many of the movement capabilities we were designed to enjoy.

I think it's time to reclaim them. And this week, we're talking about how to do just that.

What we cover in this week's episode of The HERO Podcast:

• The big differences between Ido Portal's generalist approach to movement, and the typical specialist approach.
• Why specialization in one or two movement disciplines or activities so often means sacrifice.
• How to start adopting a more generalist approach to your movement practice, move like Ido and build a more well-rounded skillset, today.

FULL SHOWNOTES: http://herohealthroom.com/2017/04/10/020-generalist-movement-ido-portal/

This week on The HERO Movement Podcast, we look at some of the best mobility exercises to use whilst traveling (or to combat any prolonged sitting), and we explore the ideal morning routine to free up joint stiffness and set your body + mind right for the day.

02:47 - W hat are some of the most effective quick stretches for people who spend a lot of time sitting?

• The negative impacts of sitting for prolonged periods.
• Why the couch stretch gives you the biggest bang for your buck.
• How to enhance your training and add quick activation routines to engage the glutes and core (and to correct imbalances).

• Why sleep and hydration can affect morning joint pain.
• How breathwork and movement can be incorporated to ease stiffness.
• Managing joint pain in the long term through hot/cold exposure and Wim Hof style breathing techniques.

Further show notes, links and resources: https://www.heromovement.net/podcast/042

This week on The Hero Movement Podcast we explore some of the best strategies fo building lean muscle mass (whilst minimising fat gain), and we touch on the PEACE and LOVE approach for dealing with injuries.

05:10 - A new study highlights the negative impacts of social media on teenagers, from sleep interruption to low self-esteem.

• How the rise of social media has paved the way for cyberbullying.
• Should Instagram remove the like counter from posts?

12:57 - What are some of your top tips for building lean muscle?

• The importance of the basics when it comes to nutrition and general wellbeing, including protein requirements.
• How to train to encourage muscle building and few different ways to approach your bulking phase.
• Intermediate to advanced strategies for calorie cycling and intermittent fasting.

• Why RICE might not be the best protocol to follow and how it might actually do more harm than good.
• The problems with ice when it comes to promoting recovery (and what to do instead).
• How you can effectively support the injury recovery process following the PEACE + LOVE acronym.

Shownotes: https://www.heromovement.net/podcast/041

Mobility Bundle Giveaway: https://www.heromovement.net/giveaway

1:21 - A quick overview of our Wendler 5/3/1 deload week.

4:02 - The UK's unprecedented warm weather and reviewing advice on how to sleep during a heatwave.

• Taking a look at the BBC's 10 tips on getting a good night's rest despite the hotter weather.

10:31 - What are some of the best hacks for longevity?

• Identifying 5 key longevity tips from The Blue Zones.
• Why daily low level activity can impact our life expectancy.
• Basic nutrition tips for living a long and healthy life, including some interesting research on chocolate & resistant starch.
• The importance of stress management, having a reason why and a sense of community.
• A quick look at saunas and their influence on cardiovascular health.

• What is Piriformis syndrome and its symptoms?
• The causes of the syndrome and the importance of a professional diagnosis.
• Using the 3R mobility method to address the pain associated with Piriformis syndrome, including a few stretched and strengthening exercises.

For full show notes and bonus resources, head to https://plans.heromovement.net/podcast/039

2:00 - A quick chat about a couple of podcasts we've been enjoying.

• How Kelly Starrett's interview on The Mind Muscle Project Podcast reinforces the importance of movement quality and mobility.
• Why we enjoy listening to podcasts outside of the fitness space such as Sh**ged Married Annoyed.

06:30 - Vanity Fair's 2018 interview with Hans Zimmer.

• His reluctance to get involved with the films and discovering a deeper connection with them.

09:30 - What are the best tools and pieces of equipment to use to improve mobility?

• Types of mobility training that don't require any equipment at all, such as squat sequences, shoulder mobility routines, foundation training and some forms of yoga.
• The best bits of mobility kit for soft tissue work, joint capsule work & strengthening drills and for sliding surfaces & inflammed tissues.
• Introducing the mobility bundle giveaway which includes a foam roller, mobility balls, resistance bands, yoga strap and free access to my online 28-day course, Mobility Reset. Go to heromovement.net/giveaway to find out more.

• The potential health problems linked with toxins commonly found in personal care products.
• EWG's guide to sunscreens, including ingredients to avoid and ones to opt for.
• Why we should cultivate more awareness of what we put on our bodies and being wary of terms such as 'natural'.

Full show notes and bonus resources at: https://www.heromovement.net/podcast/040