Deskbound Therapy

In this episode of the Deskbound Therapy Podcast, I am joined by Weight Loss Coach Jon Vlahogiannakos. We talk about fitness, mobility, and food tracking to help you on your weight loss journey. He also shares some of his tips, tricks, and strategies on using flexible dieting to get the most out of anything food-related this holiday season. These tips are pretty essential to help you avoid gaining too much weight, breaking your diet, or putting yourself back to square one in your journey to a healthy body.  Jon grew up in the hockey world and played up to AAA and Junior A in his career. Instead of pursuing a career playing professionally, he switched gears and decided to focus on physical fitness.  After completing a transformation on his own, he knew he could help others do the same.  For years now, Jon has been helping people shed unwanted body fat, become stronger than ever, and get their confidence back like never before.  You can reach Jon at:  Website: http://strongjonfitness.com/ FB: https://www.facebook.com/groups/FitParentSquad IG: https://www.instagram.com/strongjonfitness/ The Strong Jon Fitness Podcast: https://podcasts.apple.com/ca/podcast/strong-jon-fitness/id1539520897   Show notes:  [0:00] Intro  [1:21] More about Jon  [5:22] Flexible dieting  [9:17] On dieting and training mistakes  [9:58] The key principles of flexible dieting  [13:55] Prioritize protein  [23:50] Changing habits and diets during the holidays [24:05] Another quick testimonial from one of my clients  [29:55] Instant gratification vs living in moderation  [31:35] How Jon eats doughnuts but still stays fit  [32:32] Food tracking [35:07] Strategies to stop mindless eating [40:25] What he recommends for people with busy schedules in terms of training [44:49] The importance of spacing out mobility throughout the day  [48:55] Extreme workouts are not a must  [51:55] What’s new with Strong Jon Fitness [56:16] Outro   For online coaching inquiries and questions about my online programs connect with me below. Free Beginner Desk Stretch Routine: https://bit.ly/FreeDeskStretchRoutine IG: https://www.instagram.com/DeskboundTherapy Coaching Application: https://deskboundtherapy.typeform.com/to/KSexJVbO --- Support this podcast: https://anchor.fm/deskboundtherapy/support

In episode 36 of the Deskbound Therapy Podcast, I chat with Dr. Aaron Horschig (@draaronhorschig). He is a Sports/Orthopedic Physical Therapist, author, and speaker. He is also the founder of Squat University, a strength & conditioning specialist, an Olympic weightlifter, and a coach. We talk about the importance of mobility and how it can make a massive difference in your workout routine and your life.  He also shares his daily routine with us to give us an idea of incorporating movement into your day-to-day activities. After graduating with his bachelor's in exercise science from Truman State University in 2009, Dr. Aaron Horschig received a doctorate in physical therapy from the University of Missouri in 2012. Dr. Aaron now works at Boost Physical Therapy & Sport Performance in Kansas City, Missouri. Dr. Aaron published his first book, “The Squat Bible,” in the spring of 2017 and published it in numerous professional journals. His most recent appearance in the International Journal of Sports Physical Therapy presented a new way to periodize a weight-training program with the back squat after ACL reconstruction. Dr. Aaron’s background includes being involved in Olympic weightlifting as an athlete and coach for over the past decade. His goal is to provide the highest quality rehabilitation to athletes who have sustained an injury and help our sports medicine society become proactive in approaching the athlete – both from a rehabilitation and training perspective. Learn more about Squat University: Squat University Web: https://squatuniversity.com/ Squat University FB: http://facebook.com/SquatUniversity Squat University IG: https://www.instagram.com/Squat_University Squat University YT: https://www.youtube.com/@SquatUniversity Personal IG: https://www.instagram.com/draaronhorschig/ Check out his podcast: https://squatuniversity.com/podcast/ Get a copy of his book: Rebuilding Milo -  https://squatuniversity.com/featured-links/rebuilding-milo/ Show notes: [0:00] Intro [0:49] Dr. Aaron's journey to creating Squat University [2:51] The inspiration behind Squat University [6:58] The importance of mobility and the benefits of doing squats [12:42] "If you don't use it, you lose it" [16:30] How the footwear makes an impact on your body and mobility [23:38] Squat = moving better [28:25] Understanding load, and spinal flexion and extension [33:08] Why Dr. Aaron isn't a fan of Jefferson Curl [38:29] Technique is KEY [40:18] The Movement first approach [45:03] On bandaid joint mobilization [51:55] Backache due to prolonged sitting [55:03] Dr. Aaron's daily routine [1:1:23] The warm-up is part of your workout [1:02:8] Why being a strength conditioning professional alongside being a physical therapy works great [1:07:56] The future of Squat University [1:10:31] Biggest takeaway [1:11:26] Outro For online coaching inquiries and questions about my online programs connect with me below. Free Beginner Desk Stretch Routine: https://bit.ly/FreeDeskStretchRoutine IG: https://www.instagram.com/DeskboundTherapy Coaching Application: https://deskboundtherapy.typeform.com/to/KSexJVbO --- Support this podcast: https://anchor.fm/deskboundtherapy/support

Welcome to another episode of The Deskbound Therapy podcast! Today I am joined by my co-host Pierce Ginzberg to talk about people’s mobility mistakes when starting out with their mobility training. I will share the mistakes I made back when I just started doing mobility so you’ll know what to avoid when you start your own fitness and mobility journey. Show notes: [1:46] Not doing mobility warm-ups [7:37] How to utilize tools [10:22] Who does David like to work with? [13:28] Here’s a quick testimonial from one of my clients [14:32] The differences in the client’s mobility and how he works with each of them [17:41] The impact of mobility on David’s injuries [25:03] The Deskbound Therapy Mobility Mastery Program [27:33] Outro Follow David on Instagram: www.instagram.com/DeskboundTherapy Review the Podcast: https://ratethispodcast.com/deskboundtherapy Learn more about online coaching: www.deskboundtherapy.com/coaching

Now that a new year has begun, many people have set fitness and mobility goals for 2022. So today, I have invited the CEO, Co-founder, and Co-host of the Next Level University podcast to talk about how exactly you can keep your mobility goals. Because sticking to them and being consistent with them are the first steps to getting the results you want. Alan is one of the Founders & Hosts of Next Level University, a Global Top 100 Self-Improvement podcast with more than 700 episodes reaching over half a million people in more than 100 countries on how to improve your life, love, health & wealth. Alan is a Business Consultant specializing in helping Business Owners & Executives maximize their growth, impact & profitability. Alan believes in a heart-driven but NO BS approach to inspiring, motivating & educating others on what it takes to get to the Next Level! Reach out to Alan at: Website: http://www.nextleveluniverse.com/ IG: https://www.instagram.com/alazaros88/ LinkedIn: https://www.linkedin.com/in/alanlazarosllc/ Email: Alan@nextleveluniverse.com Show notes: [0:51] Consistency to see out your goals [8:00] Start easy and do it consistently [12:56] On habits and priorities [18:23] What one of my clients have to say about my program [21:32] Aspiration to a core value [26:00] Do things at consistent times [29:30] Don’t give up on your goals [33:43] Be aware of your posture [38:17] What Alan recommends to maintain work-life balance [41:01] Where to find Alan [39:16] Outro For online coaching inquiries and questions about my online programs, connect with me below. IG: https://www.instagram.com/DeskboundTherapy Email: David@deskboundtherapy.com Apply for Mobility Coaching: https://bit.ly/DBTCoaching2021

Welcome to another solo episode of the Deskbound Therapy podcast. Today, I will be talking about the common mistakes people make when doing mobility, what you need to do to get the most out of your routine, and the biggest factor to getting the gains you want with your workout: consistency. So tune in and learn about the DBT framework, as well. Show notes: [1:29] Understand the movement you’re doing [4:16] Developing body awareness through consistency [6:40] The DBT framework [9:15] Doing mobility means communicating with your whole body to create change [9:37] Here’s another testimonial from one of my clients [12:33] You need to work deeper to your end range of motion slowly [19:44] Reach out to David for a free coaching [21:30] Outro For online coaching inquiries and questions about my online programs, connect with me below. IG: https://www.instagram.com/DeskboundTherapy Email: David@deskboundtherapy.com Apply for Mobility Coaching: https://bit.ly/DBTCoaching2021

Welcome to episode 54 of the Deskbound Therapy podcast. Today we have a returning guest, Founder of TFT Fitness, motivational speaker, and certified gains master, Steve McCollum. We talk about staying on track with your fitness routines, goal setting, and how to stay consistent with it during the holidays. He also shares tips about getting back on track even when you fail this time of year and how to deal with negative self-talk. Steve’s bio: Born and raised in Brampton, Ontario, Steve was always passionate about sports and training. Growing up as one of six children in a single-parent household, playing high-level sports wasn't possible without outside support.  This inspired the vision of the Gains Gang.  Growing up playing hockey, Steve eventually found a passion for football and earned himself a scholarship to Bishop's University. A strong work ethic combined with the passion for inspiring and leading others led him to be named a team captain. When asked how he got into health and fitness, Steve responded, “I was always a leader; I loved to help others be the best versions of themselves.  In College, I would help the young guys coming up under me with technique in the weight room and nutrition". He originally started his Fitness Journey as The Football Trainer on Instagram in 2013 while playing Football at Bishop’s: "I just wanted to help young football players train the way I wish someone had taught me to.” After realizing the severity of his concussion injuries sustained from football, Steve was heartbroken to walk away from his childhood dreams of playing professionally.  "I decided if I could not achieve my dream, I would do everything I could to help others achieve theirs.” TFT Fitness was born in 2014. Reach out: Web: https://tftgainsgang.com/ IG: https://www.instagram.com/tft_fitness/ Show notes: [1:38] The biggest mistake people make this time of year [3:10] Falling off track by not having the right program [3:47] How he advocates staying to track during the holidays [5:33] Workout duration and goal setting [7:43] Staying consistent and surrounding yourself with like-minded people [12:00] Staying accountable by connecting with people [14:45] Set tangible goals [17:18] How specific should your goals be? [19:56] It’s all about consistency [21:44] Adhering to the program despite falling off track [24:44] A quick testimonial from one of my clients [26:05] Falling in love with the process [27:51] Trying new things and finding what you love to do [30:37] Dealing with negative self-talk [34:43] Using social media to empower you and own your mistakes [37:55] Prioritize and take action [43:47] Balance out your expectations with the amount of work you put in [45:48] Nugget of advice [48:40] Outro For online coaching inquiries and questions about my online programs, connect with me below. IG: https://www.instagram.com/DeskboundTherapy Email: David@deskboundtherapy.com Apply for Mobility Coaching: https://bit.ly/DBTCoaching2021

​​Welcome to another episode of the Deskbound Therapy podcast. In today’s episode, I have invited Performance Sleep Coach Gary J Allman to talk about sleep and the importance of optimized sleep on our performance, muscle and recovery, energy, mood, and overall health. Gary will also be shedding light on the do’s and don’ts of improving sleep quality, sleep latency, and whether you’re a morning person or a night owl. Gary is a Sleep Performance Coach who works with high-level entrepreneurs, fitness professionals, and professional athletes. His coaching is uniquely designed for high-performing individuals. By focusing on various aspects based on neuroscience, recovery, heart rate variability, and sleep, peak performance coaching is perfect for any domain where mental acuity, focus, and sustainable results are the ultimate goal. Reach out to Gary: Web: https://garyjallman.com/ IG: https://www.instagram.com/garyjamesallman/ FB: https://www.facebook.com/gary.allman.12 Show notes: [0:53] More about Gary and how he became a sleep coach [4:28] The key fundamental benefits when you improve your sleep quality [10:32] Gary’s tips for prioritizing quality sleep [12:41] Red flags that affect the quality of sleep [14:59] Tendencies around sleep [19:10] Sunlight, caffeine, and sleep [21:48] Sleep aids, sleep cycles and how it impacts sleep quality [25:56] Sleep latency [26:20] Here’s a quick testimonial from one of my clients [28:43] Breathwork and journaling [35:58] Finding the balance for optimal sleep [38:43] Gary’s take on recommending sleep supplements [41:07] Success stories from Gary’s clients [45:46] Optimal sleep = improved performance in the gym [48:24] Do’s and don’ts for eating before bed [51:42] Gary’s advice for improved sleep [54:58] Outro For online coaching inquiries and questions about my online programs, connect with me below. IG: https://www.instagram.com/DeskboundTherapy Email: David@deskboundtherapy.com Apply for Mobility Coaching: https://bit.ly/DBTCoaching2021

In this episode, I have invited Pierce Ginzberg, who is part of my team, as we talk about how DBT came to be, the things I went through personally that made me decide to start the podcast, and how it’s going to be from here on out. I also discuss the preparations I make to develop the routines I coach my clients and the importance of each exercise’s variety for the different kinds of people I work with. Show notes: [0:49] More about Pierce’s background [2:02] How David started The Deskbound Therapy Podcast [6:03] Pioneering “deskbound” [8:07] David on developing the exercises as a coach [11:07] How he provides the variety for every client David works with [15:06] On shifting from coaching personally to coaching virtually [15:45] Here’s a client testimonial [19:55] How David creates his content [24:30] David’s background and how it changed him as a coach [28:28] How David and the podcast has come so far and where it’s going in the future [32:11] Outro For online coaching inquiries and questions about my online programs, connect with me below. IG: https://www.instagram.com/DeskboundTherapy Email: David@deskboundtherapy.com Apply for Mobility Coaching: https://bit.ly/DBTCoaching2021

In this episode, I have invited Pierce Ginzberg, who is part of my team, as we talk about how DBT came to be, the things I went through personally that made me decide to start the podcast, and how it’s going to be from here on out. I also discuss the preparations I make to develop the routines I coach my clients and the importance of each exercise’s variety for the different kinds of people I work with.  Show notes: [0:49] More about Pierce’s background [2:02] How David started The Deskbound Therapy Podcast [6:03] Pioneering “deskbound”  [8:07] David on developing the exercises as a coach [11:07] How he provides the variety for every client David works with [15:06] On shifting from coaching personally to coaching virtually [15:45] Here’s a client testimonial [19:55] How David creates his content [24:30] David’s background and how it changed him as a coach [28:28] How David and the podcast has come so far and where it’s going in the future [32:11] Outro For online coaching inquiries and questions about my online programs, connect with me below. IG: https://www.instagram.com/DeskboundTherapy Email: David@deskboundtherapy.com Apply for Mobility Coaching: https://bit.ly/DBTCoaching2021

Welcome to episode 51 of the Deskbound Therapy podcast. In this episode, I am joined by Entrepreneur and Fitness Trainer Tom Mouland. We talk about how just a little tweak in your exercise routine can get you the body you’ve always wanted. Tom also shares his insight about motivation, strength training, and mobility. So if you’re feeling demotivated because you’re still not getting results, listen in and learn how to get that rippin’ bod. As a young man, Tom was overweight and inactive with poor nutritional habits. Finally, after years of childhood obesity, he asked his 14 years older brother for help. He was an avid workout enthusiast and maintained a competitor-like physical appearance.  They put an old bench and some weights in his small bedroom, which instantly sparked his passion for fitness. He lost 30lbs in 12 weeks while seeking information from books and fitness magazines. In 2007 Tom suffered a serious back injury. He was diagnosed with herniated discs and developed an irregular scoliosis curvature. After limping for years with little help from the healthcare system, he took matters into his own hands. He fulfilled his teenage dream by becoming a Personal Trainer and rehabilitating himself. He has since been recognized as a top Trainer with the largest fitness brand in Canada and has set new standards in his region while defining true professionalism in his role. He has attended certifications and seminars from only the best education providers and world-class athletes, including The Online Training Academy. Jordan Shallow, Stuart McGill, Kelly Starrett, Evan Rutledge, Darby Training Systems, and Matt Vincent. Reach out to Tom at: Website: https://tomthetrainer.net/ FB: https://www.facebook.com/512351859131075 IG: https://www.instagram.com/tomthetrainerfitness Show notes: [1:01] Who is Tom Mouland [2:37] On motivation [5:24] How he got started [12:22] Why do people hire trainers? [16:40] Exercise selections and strength training [22:00] Fixing multiple aches and pains with one routine [28:58] Tendon strength and mobility [32:53] Prioritizing tools to use based on the person’s needs [36:04] There’s more to it than stretching [40:30] What helped him make the shift from just stretching to deadlifts [45:59] Learning through trial and error [49:52] Where to find Tom [51:26] Outro For online coaching inquiries and questions about my online programs, connect with me below. IG: https://www.instagram.com/DeskboundTherapy Email: David@deskboundtherapy.com Apply for Mobility Coaching: https://bit.ly/DBTCoaching2021

In this episode of the Deskbound Therapy Podcast, I am joined by Weight Loss Coach Jon Vlahogiannakos. We talk about fitness, mobility, and food tracking to help you on your weight loss journey. He also shares some of his tips, tricks, and strategies on using flexible dieting to get the most of anything food-related this holiday season. These tips are pretty essential to help you avoid gaining too much weight, breaking your diet, or putting yourself back to square one in your journey to a healthy body. Jon grew up in the hockey world and played up to AAA and Junior A in his career. Instead of pursuing a career playing professionally, he switched gears and decided to focus on physical fitness. After completing a transformation on his own, he knew he could help others do the same. For years now, Jon has been helping people shed unwanted body fat, become stronger than ever, and get their confidence back like never before. You can reach Jon at: Website: http://strongjonfitness.com/ FB: https://www.facebook.com/groups/FitParentSquad IG: https://www.instagram.com/strongjonfitness/ Show notes: [1:21] More about Jon [5:22] Flexible dieting [9:17] On dieting and training mistakes [9:58] The key principles of flexible dieting [13:55] Prioritize protein [23:50] Changing habits and diets during the holidays [24:05] Another quick testimonial from one of my clients [29:55] Instant gratification vs living in moderation [31:35] How Jon eats doughnuts but still stays fit [32:32] Food tracking [35:07] Strategies to stop mindless eating [40:25] What he recommends for people with busy schedules in terms of training [44:49] The importance of spacing out mobility throughout the day [48:55] Extreme workouts are not a must [51:55] What’s new with Strong Jon Fitness [56:16] Outro For online coaching inquiries and questions about my online programs, connect with me below. IG: https://www.instagram.com/DeskboundTherapy Email: David@deskboundtherapy.com Apply for Mobility Coaching: https://bit.ly/DBTCoaching2021

Welcome to another episode of the Deskbound Therapy podcast. I am joined by Performance and Lifestyle Coach and CEO of M Perform, Marcus Mckay. We are going to talk about mobility, health and wellness, and how to get that dream body through mindset, training, nutrition, and recovery, all while living your greatest life. Listen in and learn the secret to getting the best of both worlds. Marcus Mackay has a ten-year track record as an award-winning coach, master trainer, and fitness leader in health and wellness coaching. While leading Equinox Toronto for back-to-back Personal Training Club of the Year awards (2017/2018), he was responsible for managing 40 trainers and 500+ client programs monthly. Where you can find Marcus: Website: https://www.marcusmackay.co/ LinkedIn: https://ca.linkedin.com/in/marcus-mackay-53a6b0101 IG: https://www.instagram.com/marcusmackay/ FB: https://www.facebook.com/marcusmackayfit/ Twitter: https://twitter.com/MarcusMackay_ Show notes: [1:15] More about Marcus and what he does [3:35] The biggest challenge he had to face while getting out of his survival mode [6:44] The importance of being around like-minded people [10:59] The right mindset and commitment in fitness [14:33] Failing forward and taking action [17:29] Marcus’ philosophy about nutrition and time management [21:25] Another quick testimonial from one of my clients [23:40] If you need coffee to start your day — you have a problem [30:43] Have a plan for working out [32:18] Structural alignment in working out [36:33] Cold mobility [41:07] Where to find Marcus and learn more about his program [42:15] Outro For online coaching inquiries and questions about my online programs, connect with me below. IG: https://www.instagram.com/DeskboundTherapy Email: David@deskboundtherapy.com Apply for Mobility Coaching: https://bit.ly/DBTCoaching2021

“The biggest difference between the person you are and the person you want to be is your habits.” - Kevin Palmieri In this episode of the Deskbound Therapy podcast, I am joined by the Founder and Co-Host of the Next Level Podcast, Kevin Palmieri. Today we talk about building habits, taking ownership in terms of fitness and mobility. He also shares his strategies on staying consistent with your fitness routines despite not seeing much improvement. If you’re someone who relates to this struggle, listen in and learn how to stay on track to reach your fitness goals. Kevin is the Founder & Host of the Next Level University, a Global Top 100 Self-Improvement podcast with more than 600 episodes reaching over half a million people in more than 100 countries on how to improve your life, love, health & wealth. Kevin is a Podcast Consultant specializing in helping CEOs & Entrepreneurs grow, scale & monetize their podcasts. Kevin believes in a heart-driven but NO BS approach to inspiring, motivating & educating others on what it REALLY takes to get to the Next Level! Where to find Kevin: Website: https://www.nextleveluniverse.com/ LinkedIn: https://www.linkedin.com/in/kevin-palmieri-5b7736160/ IG https://www.instagram.com/neverquitkid FB: https://www.facebook.com/kevin.palmieri.90 Email Kevin@nextleveluniverse.com Show notes: [1:13] Who is Kevin Palmieri? [2:42] Building habits is a choice [5:38] Taking ownership of your identity [13:30] The biggest excuse [16:09] Importance of awareness and how to expand yours [18:38] Following through even when you don’t want to [22:08] On failing forward [25:13] Strategies for trusting the process and not giving up [30:18] Check out this client testimonial [31:41] Emotionalize the results you want [36:07] Take strategy [36:43] Take action [41:31] Wanting more keeps you motivated [46:07] Surround yourself with like-minded people [52:12] Make hard things easier by having fun [52:40] You attract what you are [53:20] How do you find a work-life balance without losing sanity and feeling guilty? [54:22] Who is your greatest inspiration and why? [55:03] You’re at the gym; what song is playing? [55:28] What is your world-class morning routine? [56:01] What is something you wish you knew more about? [56:41] You have the world’s attention, what would you say? [59:30] The history of “never quit kid” [1:00:34] Outro For online coaching inquiries and questions about my online programs, connect with me below. IG: https://www.instagram.com/DeskboundTherapy Email: David@deskboundtherapy.com 12 Week Posture Online Course: https://deskboundtherapy.podia.com/12-weeks-to-perfect-posture

“Do what you truly love to do no matter what that is and no matter what anyone says.” - Jeremy Raymakers Welcome to episode 47 of the Deskbound Therapy. Today I am joined by Fitness Coach, Founder, and CEO of Raymakers Calisthenics, Jeremy Raymakers. We will talk about calisthenics, gymnastics, skill progression, and what it takes to master both. Jeremy also shares tips and tricks to do better in training, your mindset, and just how specific he gets with his training. Jeremy Raymakers is a fitness coach, Certified Exercise Nutritionist, and Founder of Raymakers Calisthenics. A fitness company focused on helping people retake control of their health and wellness! He is currently looking for goal-oriented, driven business folk to join him in retaking control of their physical health over the next 90 days! With him over these 90 days, you will take on physical challenges that'll allow you to properly utilize, mold, and sculpt your body into it being the prime mover it was meant to be. You can reach Jeremy at: LinkedIn: https://www.linkedin.com/in/jeremy-raymakers-256392200/ IG: https://www.instagram.com/raymakerscalisthenics/ FB: https://www.facebook.com/raymakerscalisthenics/ Twitter: https://twitter.com/jeremyraymakers Contact form: https://docs.google.com/forms/d/1r6kYmRgxzsGmAn5tjS1L7L9iBdDznByay2iGnvd89CU/ Show notes: [1:12] More about Jeremy [9:04] On his specificity with training [19:12] The right mindset and skills for calisthenics [26:32] Availability and community in gymnastics [29:06] Learning gymnastics and the importance of camaraderie [34:18] Calisthenics vs. gymnastics [36:09] Check out this client testimonial [38:54] Skill progression in gymnastics [52:03] The intricacies in training calisthenics [58:31] Pursuing bodyweight skills [1:01:06] Essential training for athletes [1:02:27] On bicep growth and bicep curls [1:08:15] Train your upper body and what our goals are for the summer [1:09:32] Want to learn more about Jeremy? [1:11:20] Outro For online coaching inquiries and questions about my online programs, connect with me below. IG: https://www.instagram.com/DeskboundTherapy Email: David@deskboundtherapy.com 12 Week Posture Online Course: https://deskboundtherapy.podia.com/12-weeks-to-perfect-posture

In today’s short episode, we’ll talk about the importance of mobility, the slump you go through when you rest in between days of doing it, and how waiting ‘til you’re ready to start doing it means you’ll never be able to start. I hope this resonates with my listeners, and let me know what topics you want me to cover in this podcast. Show notes: [2:07] That mobility slump [2:53] Importance of doing daily mobility [4:07] Here’s a quick testimonial from one of my clients [6:06] The cycle of getting yourself ready to start mobility [8:17] Sticking to a consistent routine [9:54] Outro For online coaching inquiries and questions about my online programs, connect with me below. IG: https://www.instagram.com/DeskboundTherapy Email: David@deskboundtherapy.com 12 Week Posture Online Course: https://deskboundtherapy.podia.com/12-weeks-to-perfect-posture

“Treat your training as a ritual and not a habit.” - Ryan DeBell In today’s episode, we are joined by my good friend and Founder of Movement Fix, Ryan DeBell. We dive into how we can implement mobility even as deskbound professionals and why training hard all the time isn’t actually making you healthy. We also discuss how to live a healthy lifestyle without pushing yourself too much at the gym. Ryan DeBell is a sports chiropractor and has a Master’s degree in Sport and Exercise Science. He graduated Summa Cum Laude from the University of Western States. Before becoming a chiropractor, DeBell attended the University of Washington’s Foster School of Business. He graduated Magna Cum Laude with a Bachelor’s degree in Business, focusing on the management of information systems. DeBell is a member of Beta Gamma Sigma, the international honor society for business, which is the highest recognition a business student can achieve in a business program. Additionally, he is a member of Phi Beta Kappa, the most prestigious academic honor society in the United States. After graduating from the University of Western States, DeBell started Movement Fix and has traveled internationally speaking about health and fitness. You can reach Ryan at: Web: https://themovementfix.com/ FB: https://www.facebook.com/themovementfix IG: https://www.instagram.com/movementfix/ YT: https://www.youtube.com/themovementfix Twitter: https://www.twitter.com/themovementfix Show notes: [0:25] More about Ryan DeBell [4:58] On training intelligently [10:15] Overtraining and under recovering [13:00] Why do some people don’t over-expend themselves in the gym? [19:34] Learning how to manage energy [24:58] On the ideals in fitness training [25:12] Quick testimonial from one of my clients [26:26] Preventing injury at the gym [28:41] Is your routine really the best for you? [34:48] Practicing yoga and a balanced training [36:47] Segmental exercise [40:50] Strength and conditioning [45:02] Manual therapy vs. tool therapy [51:37] Outro For online coaching inquiries and questions about my online programs, connect with me below. IG: https://www.instagram.com/DeskboundTherapy Email: David@deskboundtherapy.com 12 Week Posture Online Course: https://deskboundtherapy.podia.com/12-weeks-to-perfect-posture

“Treat your training as a ritual and not a habit.” - Ryan DeBell In today’s episode, we are joined by my good friend and Founder of Movement Fix, Ryan DeBell. We dive into how we can implement mobility even as deskbound professionals and why training hard all the time isn’t actually making you healthy. We also discuss how to live a healthy lifestyle without pushing yourself too much at the gym. Ryan DeBell is a sports chiropractor and has a Master’s degree in Sport and Exercise Science. He graduated Summa Cum Laude from the University of Western States. Before becoming a chiropractor, DeBell attended the University of Washington’s Foster School of Business. He graduated Magna Cum Laude with a Bachelor’s degree in Business, focusing on the management of information systems. DeBell is a member of Beta Gamma Sigma, the international honor society for business, which is the highest recognition a business student can achieve in a business program. Additionally, he is a member of Phi Beta Kappa, the most prestigious academic honor society in the United States. After graduating from the University of Western States, DeBell started Movement Fix and has traveled internationally speaking about health and fitness. You can reach Ryan at: Web: https://themovementfix.com/ FB: https://www.facebook.com/themovementfix IG: https://www.instagram.com/movementfix/ YT: https://www.youtube.com/themovementfix Twitter: https://www.twitter.com/themovementfix Show notes: [0:25] More about Ryan DeBell [4:58] On training intelligently [10:15] Overtraining and under recovering [13:00] Why do some people don’t over-expend themselves in the gym? [19:34] Learning how to manage energy [24:58] On the ideals in fitness training [25:12] Quick testimonial from one of my clients [26:26] Preventing injury at the gym [28:41] Is your routine really the best for you? [34:48] Practicing yoga and a balanced training [36:47] Segmental exercise [40:50] Strength and conditioning [45:02] Manual therapy vs. tool therapy [51:37] Outro For online coaching inquiries and questions about my online programs, connect with me below. IG: https://www.instagram.com/DeskboundTherapy Email: David@deskboundtherapy.com 12 Week Posture Online Course: https://deskboundtherapy.podia.com/12-weeks-to-perfect-posture

“Treat your training as a ritual and not a habit.” - Ryan DeBell In today’s episode, we are joined by my good friend and Founder of Movement Fix, Ryan DeBell. We dive into how we can implement mobility even as deskbound professionals and why training hard all the time isn’t actually making you healthy. We also discuss how to live a healthy lifestyle without pushing yourself too much at the gym. Ryan DeBell is a sports chiropractor and has a Master’s degree in Sport and Exercise Science. He graduated Summa Cum Laude from the University of Western States. Before becoming a chiropractor, DeBell attended the University of Washington’s Foster School of Business. He graduated Magna Cum Laude with a Bachelor’s degree in Business, focusing on the management of information systems. DeBell is a member of Beta Gamma Sigma, the international honor society for business, which is the highest recognition a business student can achieve in a business program. Additionally, he is a member of Phi Beta Kappa, the most prestigious academic honor society in the United States. After graduating from the University of Western States, DeBell started Movement Fix and has traveled internationally speaking about health and fitness. You can reach Ryan at: Web: https://themovementfix.com/ FB: https://www.facebook.com/themovementfix IG: https://www.instagram.com/movementfix/ YT: https://www.youtube.com/themovementfix Twitter: https://www.twitter.com/themovementfix Show notes: [0:25] More about Ryan DeBell [4:58] On training intelligently [10:15] Overtraining and under recovering [13:00] Why do some people don’t over-expend themselves in the gym? [19:34] Learning how to manage energy [24:58] On the ideals in fitness training [25:12] Quick testimonial from one of my clients [26:26] Preventing injury at the gym [28:41] Is your routine really the best for you? [34:48] Practicing yoga and a balanced training [36:47] Segmental exercise [40:50] Strength and conditioning [45:02] Manual therapy vs. tool therapy [51:37] Outro For online coaching inquiries and questions about my online programs, connect with me below. IG: https://www.instagram.com/DeskboundTherapy Email: David@deskboundtherapy.com 12 Week Posture Online Course: https://deskboundtherapy.podia.com/12-weeks-to-perfect-posture

In this episode, we are joined by physical therapy influencer Dr. Jen Esquer also known as Dr. Jen Fit. She shares her advice about starting a habit of daily exercise, finding out what kind of exercise works for you, her Be-Do-Have principle, and more. Tune in as we go in-depth about physical therapy and how it helps prevent injuries and allows you to live pain-free. Jen Esquer is a top-40 physical therapy influencer. With a Doctorate in physical therapy, she is ranked as one of the Best Fitness Trainers on IG by Shape Magazine. She has been featured in Self Magazine, Men’s Fitness, Muscle and Fitness, and a select interview guest on CBS and on the RISE podcast with Mogul CEO Rachel Hollis. As a self-proclaimed “mover,” Jen has spent more than 2/3 of her life upside down. She graduated with a B.S. in Kinesiology and received her DPT degree from Loma Linda University. After schooling, she went on to accept a job at VERT Sports Therapy and Rehabilitation in Santa Monica. Through VERT and furthering her education, she met some amazing individuals who further fueled the expansion of her knowledge base. She studied the Myodetox methodology directly under co-founder Vinh Pham, took a RockTape course with The Movement Maestro herself, and learned from so many other brilliant minds in the rehab game. Nowadays, she offers private sports therapy, online programs, workshops and speaks at global engagements, attracting audiences from stay-at-home moms to Hollywood actors and Olympic athletes. Her mission is to help those who are willing to listen to their body, reverse aging, eliminate pain and establish sustainable health. Find her at: Website: https://www.docjenfit.com/ IG: https://www.instagram.com/docjenfit/ FB: https://www.facebook.com/docjenfit/ The Optimal Body Podcast: https://podcasts.apple.com/us/podcast/the-optimal-body/id1507215810 Join the waitlist for the app: https://jen.health/ Show notes: [1:26] How she started [4:24] Changing mindsets about physical therapy and her memorable injuries [9:54] What is her day-to-day routine? [14:31] Be-Do-Have [16:52] Her advice about getting into a habit of daily exercise [19:08] On stress and pain and their relativity [23:15] A quick testimonial from one of my clients [26:25] Ways to release and relax tension [31:13] Release the tension and keep moving [35:36] Figuring out what workout works for you [38:44] What she focuses on in her program [45:38] Her personal preference: weights or gymnastics [47:30] Varied workouts and having a physical therapist prevents injuries [51:16] Her tips for deskbound athletes [54:24] Where to find more of Doc Jen Fit [56:57] Outro For online coaching inquiries and questions about my online programs, connect with me below. IG: https://www.instagram.com/DeskboundTherapy Email: David@deskboundtherapy.com 12 Week Posture Online Course: https://deskboundtherapy.podia.com/?coupon=DBTLOYALTY40 For online coaching inquiries and questions about my online programs, connect with me below. IG: www.instagram.com/DeskboundTherapy Email: David@deskboundtherapy.com

In today’s episode, we dive deeper into fitness alternatives and find more functional exercises instead of just doing certain or old school routines... just because. I want to make sure my listeners find the time to be critical of the exercises that you are doing. Find alternatives to the routines you do at the gym that are more functional — one that you can also do in your day-to-day life. Do not limit your potential for movement and strength, so start focusing on your mobility. Show notes: [1:43] What’s the big thing to understand in today’s episode? [3:40] Be critical of the exercises you do at the gym [6:56] The progressions I want to see [7:31] A quick testimonial from one of my clients [11:25] What do you want to work on? [12:19] Do mobility beyond your gym hours [14:46] Outro For online coaching inquiries and questions about my online programs, connect with me below. IG: www.instagram.com/DeskboundTherapy Email: David@deskboundtherapy.com