The Optimal Body
The Optimal Body
Oct 19, 2020
42 | Neck and Upper Back Tension? Why You Could Be Having Overactive Upper Traps
20 min

Are your shoulders or neck constantly giving you trouble? Listen in as Dr. Jen and Dr. Dom dive into what the upper trapezius really is and why they’re so easily tensed.  If you feel stressed over work, kids, the news, or anything really, this podcast will empower you to self treat your tensed muscles and give you back the independence you deserve.  Tune in to gain an understanding of the foundations of the breath and how they increase your bodily awareness; all so you can live a more relaxed, tense free life.

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What You Will Learn in this PT Pearl:

03:40 – What the upper trap is, where it is, and what movement patterns it does

07:39 – Why your upper trap might feel tense or pain

10:48 – How to take tension out of the upper trap - Why bodily awareness is important

12:25 – Simple exercise to feel the difference between tense and relaxed upper traps

13:05 – Breathing techniques that will help relax, not only your upper traps, but your entire body

16:14 – Why movement of the upper trap, especially if it's tense, is necessary

17:13 – The 30 for 30 rule and its benefits

18:43 – Dr. Dom explaining a quick breathing technique you can do anywhere

To Watch the PT Pearl on YouTube, click here:

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The Darin Olien Show
The Darin Olien Show
Darin Olien
How Nasal Breathing Can Completely Transform Your Health
We are a nation of mouth breathers. Well, a large portion of us is, anyway. And when I say mouth breather, I’m referring to people that breathe in and out of their mouth most of the time, sometimes unknowingly. This is not what the mouth is for. In fact, breathing through your mouth inhibits your lungs from doing their job properly. It can lead to all sorts of respiratory problems like asthma and sleep apnea. So, what’s the answer? Nasal breathing. On a recent episode of The Darin Olien Show, I had the opportunity to sit down with the amazing Patrick McKeown. Patrick is a breathing advisor to Laird Hamilton’s XPT. He’s a Fellow of The Royal Society of Biology and has been published in medical journals worldwide. I’ve recommended his book, The Oxygen Advantage, more than any other book in the last few years. In this book,  Patrick explains specially formulated techniques he teaches to reduce breathlessness during exercise, increase oxygen to the brain, and improve sleep and concentration. I originally wanted Patrick in my Netflix series, Down to Earth. But, unfortunately, we had so much information to share, it didn’t end up in the final version. Thankfully, I have another platform to get his important knowledge to you guys. Mysterious Childhood Afflictions Patrick was a mouth breather as a kid. He didn’t know it at the time, but his inadequate breathing was causing his chronic bronchitis, asthma and sleep apnea. He recalls falling asleep in class, not being able to concentrate while studying, and just generally having a harder time with school than most of his peers. His experience with health issues as a child fuels his passion to spread the word about nasal breathing today. Nasal breathing is exactly what it sounds like - when you breathe in and out through your nose, instead of your mouth. “When you think of a kid’s intelligence, it’s often determined by what they achieve academically. But nobody is considering the sleep quality of these kids,” Patrick explains. “And a child with high intelligence, but poor sleep quality, is going to, you know, they’re not going to do well academically.” Lack of Effort by the Medical Community The thing is, no one is exploring breathing as a reason why these kids aren’t sleeping, or aren’t sleeping well. That needs to change.  “The whole field of sleep medicine, it needs to be approached from the point of view of an engineer looking at the diameter of a pipe,” says Patrick. “If you listen to somebody snoring, you know there is resistance there to the flow of breathing there.” So why isn’t breathing a common part of any respiratory medicine? Isn’t it obvious? “The only reason that change has not happened is because of money,” Patrick says. “My honest opinion is that there’s no motive to make money from teaching breathing exercises.” This is science, guys. Breathing through your nose changes the whole game. Patrick explains. “When you’re breathing in through your nose, you are picking up a gas called nitric oxide. This gas is produced inside the nasal cavity. And the sinus is surrounding the nasal cavity.” He continues: “When you breathe in through your nose, and you’re carrying that nitric oxide laden air into your lungs, nitric oxide helps redistribute the blood throughout the lungs. This in turn increases oxygen uptake in the blood by 10%.” Change Your Habits Patrick first felt the positive effects after taping his mouth one night and using a breathing strip on his nose. After a few nights, he began waking up feeling like a whole new person. For those curious about this approach, you can try his Myotape. This amazing product trains your body to breathe through your nose while sleeping. During the day, you can make a conscious effort to breathe in and out through your nose, instead of your mouth. You’ll notice a change in your concentration, your mood, your stamina and your overall health. For more of my fascinating conversation with Patrick,
1 hr 6 min
All About Fitness
All About Fitness
Pete McCall
Holiday Fit Gift Guide with Tricia Murphy Madden
Yes, the Holiday season is upon us which means two very important things: a chance to slow down from the usual frantic pace of life to spend time with loved ones and close family AND the insanity of 2020 is almost behind us. This has definitely been one of the craziest, most hectic years in anyone’s lifetime, BUT the good news is that we’re almost through, we just have to make it through the Holiday season. If you’re like me, I LOVE giving gifts to the people who are important in my life, it’s a chance to show how much I care about them. However, while I love giving gifts, I find the process of picking out gifts somewhat intimidating which is why I’ve put together the 4th Annual All About Fitness Holiday Fit Gift Guide to help you find that special something for the special someone in your life who loves to sweat.    Yes, the is the 4th annual Fit Gift Guide but it’s the first one I’ve recorded with a good friend and colleague, Tricia Murphy Madden (previous gift guides were recorded with Amanda Vogel, who was unavailable this year).    To help you find the perfect gift for that special someone I asked Tricia to come up with ideas that would be perfect for women while I offer suggestions for the men in your life. Whether it’s a colleague or distant cousin that you got in the family gift exchange or someone you snuggle with every night, hopefully you will hear a suggestion that will help you identify the right item to give this Holiday season.   In the interest of full disclosure, some of the gifts suggested are from previous guests of the All About Fitness podcast - that’s only because I have been using the products and believe in their ability to help you to enhance your quality of life.    The following gifts are all mentioned in the podcasts, some are generic ideas while others are specific; coupon codes, where available, are noted below:   EightSleep smart mattress; a mattress that automatically adjusts to your needs for an optimal night's sleep use code AAF150 to save $150   Under Armour Recovery Sheets: help promote recovery from exercise while you sleep:   Viome - testing of your gut biome to identify the optimal nutrition and vitamins for your needs; use code AAF10 to save 10% on the purchase of any of the testing kits:   Starbucks Holiday Cup - allows recipient to get 1 free coffee or tea throughout month of January, available at Starbucks nationwide.   MasterClass annual pass - give the gift of education: membership - if making it to live classes is a challenge, Homeroom Fit is a virtual platform that brings some of the country's best instructors directly to you.   Home workout gear for the Barre group fitness junkie (perfect companion for a Homeroom Fit subscription):  Bender Ball / mini-bands by Kira Stokes / Micro-bars by Bodybar / Booty Kicker - home Barre stand (weights not included) / Yoga mat   Hoodie towel from Billabong - dry off and change in cozy comfort Hoodie towel from Billabong    Rechargeable electric socks (as found on Amazon)   Fit Radio subscription - give the give of music to keep a friend moving all year long:   Myaderm CBD cream - helps relieve minor aches and pains, a perfect stocking stuffer for the active person: Available at Dick's Sporting Goods   Rad E-bikes Rad City 4 E-bikes are an environmentally friendly way to get around for short commutes or running quick errands.   Stealth Training gloves from Throwdown Industries - these workout gloves are specially designed to keep germs and nasty viruses off your hands:    Give the gift of fitness education: Smarter Workouts: The Science of Exercise Made Simple teaches readers how to design their own workout programs; include 21 different workouts. Exercise for the Fountain of Youth e-book - educates readers on the types of exercise that can slow the effects of the aging process - only $7
55 min
Redefining Strength Fitness Hacks
Redefining Strength Fitness Hacks
Redefining Strength | Cori Lefkowith
FHP S2: E45 - Validating Our Own EXCUSES
Change requires change no matter how you look at it And often the changes we need the most? Well they're uncomfortable. Changes that make us uncomfortable don't feel sustainable. They feel so against everything we've been doing we find excuses not to make them. We even find ways to try to VALIDATE not doing them. We waste time putting up more mental barriers against the changes instead of just trying them, truly testing the changes by committing to them 100%, and seeing it as an experiment to gain a better understanding of our body. Often those uncomfortable changes are necessary to achieve a new and better result. Often those changes we least want to make, are the ones we need the most. And once we actually mentally GET ON BOARD with the changes? Once we stop trying to find reasons NOT to do it? Well we realize it isn't actually that hard after all. That NEW becomes habit. And amazingly sometimes we even think after awhile, "How was I not doing this before?! It is in our nature not to want to change. Change is uncomfortable. And we don't really like being uncomfortable. Plus, with change there is a fear of failure. That's why it's key we ADMIT why we truly don't want to make the change. We lower those mental barriers by RECOGNIZING them. We need to say to ourselves, "Ok I know this is going to be uncomfortable. I know I won't like it to start BUT I've got to take this risk and LEARN if I want a better outcome." By recognizing what holds us back from at least TRYING something new, we can then better move forward and commit 100% to the plan. Because if you don't test something new? If you keep doing what you've always done? You can't keep expecting things to turn out better. STOP trapping yourself in a hamster wheel working really hard without getting anywhere. You have the power at any time to step off that wheel by making an uncomfortable change. And once you do? You'll be amazed often how much BETTER things are and how that new lifestyle builds into something sustainable. We just often have to be willing to dive in and trust the process! * Recognize why you are resistant to the change. And remind yourself that change requires change. * Choose to recognize it as an experiment. * Don’t shut yourself in a bubble. Be willing to see the other side. * Recognize that you truly need to give something your 100% effort to know if it will or won’t work.
7 min
Leanne Ward Nutrition
Leanne Ward Nutrition
Leanne Ward
Eat to Win with performance chef, Hannah Grant
On today’s podcast, I am joined by special guest, performance chef, Hannah Grant. Hannah is the team chef on the pro cycling tour and, just recently, filmed the gripping Amazon Prime series Eat Race Win. On today’s podcast, Hannah and I start by discussing what made her want to become a chef and how she made the leap from chef to performance-based chef. We then talk about the concept “food is your fuel, your conditioning agent and your recovery” before moving onto how she creates delicious recipes for some of the world’s top athletes. She tells our listeners her top tips for creating delicious yet healthy meals at home and how to make veggies taste better. We chat about how she comes up with unique recipes for her athletes with different tastes, allergies and intolerances and requirements. Finally, we end the podcast with her connection to another special podcast guest, Dr Stacy Sims and how they work together to benefit their athletes. To follow Hannah on Instagram, head to @dailystews on Instagram or, to check out Hannah's cookbooks, head to her website and use the code “leanneward” for a discount. Please subscribe and leave me a review If you enjoyed this podcast, please tag me and share it in your Instagram stories and leave me a positive rating or review in the purple Apple Podcast app (in the rating & reviews section underneath the episode lists). This really helps my podcast get prioritised by Apple and helps me disseminate evidence based information to the people that need it the most! Don't forget to subscribe to my podcast so you never miss an episode!
1 hr 3 min
Muscle For Life with Mike Matthews
Muscle For Life with Mike Matthews
Mike Matthews
8 Tips for Avoiding Holiday Weight Gain that Actually Work
Every holiday season, you see the same kinds of articles make the rounds: “How to avoid holiday weight gain” “How to keep off the pounds this Thanksgiving” “20 tips to avoid weight gain during the holidays” Each article follows the same stock format, sharing stats about how many pounds of weight you gain between Thanksgiving and New Years, and then giving you a long list of hackneyed weight loss tips like “ditch the added sugar,” or “chew your food slowly,” or “drink water before meals.” It’s not that the stats are wrong or the tips are useless, but at this point, you probably know that eating more calories than you burn is the root cause of weight gain, and the only way to not gain weight is to not eat so much. Of course, during the Holidays, this is easier said than done. You’re surrounded by a cornucopia of delicious, calorie-dense food and separated from your normal routine, which makes it remarkably easy to overeat. So, what should you do about it? What’s the “hack” for avoiding weight gain over the holidays? It’s this: accept that you’ll probably gain a little weight, use some simple strategies to limit the damage while still enjoying your meals, and lose the weight after the holidays with proper dieting. That’s it. Before we get to these strategies, though, let’s examine the whole idea of holiday weight gain in more detail. 11:08 - Expect to gain some weight and to lose it again quickly. 14:18 - Focus on things other than food. 15:32 - Create a calorie buffer before big meals 22:54 - Eat big meals and limit your snacking. 26:30 - Eat lots of protein throughout the holidays, especially on the feast days. 29:07 - Stay active 33:52 - Bring healthy-ish food to the party 35:26 - If you do gain some fat, follow a meal plan to lose it. Mentioned on The Show: Shop Legion Supplements Here: _ Want free workout and meal plans? Download my science-based diet and training templates for men and women:
44 min
Real Life Weight Loss
Real Life Weight Loss
Corey Little
7 Lessons You Don't Want To Miss
Ready for me to save you some time? I just went back over all 91 episodes of this podcast and in this episode I’m revealing to you … Three of the most popular episodes, along with my favorite “hidden gems” - episodes that might not be quite as popular, but are super powerful and helpful (if you really want to lose weight once and for all).  Plus I give a quick "Cliff’s Notes" summary of each episode. It’s like a weight loss cheat sheet! So grab your pen and get ready to take some notes and mark the episodes you want to go back and listen to! EPISODE QUICK LINKS Episode #38 - How To Lose Belly Fat ( Episode #60 - How To Lose Weight Fast (   Episode #62 - The Worst Thing You Can Do If You Want To Lose Weight ( Episode #24  The Big A-Ha Breakthrough Moment You Need To Have (   Episode #46 -  3 Step Process That Will Change Your Life ( Episode #50  The Weird Thing We do When We Struggle ( COREY LITTLE COACHING INSTAGRAM: (   COREY LITTLE COACHING FACEBOOK:   HOW TO POST PODCAST REVIEW:   FREE CATALYST AUDIO PROGRAM: (   COREY LITTLE COACHING ONLINE: (
14 min
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