The KEY to a good nights sleep

Struggling to fall asleep or stay asleep? You’re not alone. Even top athletes struggle with consistent, quality sleep. In this video, we’re sharing eight actionable tips to help you finally get a good night’s rest.

It might surprise you to learn that sleep issues plague everyone from average Joes to Olympic champions. We’ve worked with thousands of people over the years, and one common thread is the struggle for optimal sleep. It’s crazy that we need advice for something as primal as sleeping!

It’s not just about feeling tired

Think about your sleep over the past few nights. Were you consistently getting a solid 8 hours? Or closer to 6, 5, or even less? The statistics are alarming: sleeping less than 6 hours drastically increases your risk of car accidents, heart disease, and even impacts your hormones, weight, and gut health. Sleep is crucial for both physical and mental well-being.

Let’s dive deeper

In a previous video, we touched on sleep’s role in weight loss, but now we’re diving deeper. Here are eight simple yet effective strategies to improve your sleep:

  1. Consistent Bedtime: Your body thrives on routine. Going to bed at the same time every night helps regulate your circadian rhythm and improves sleep quality.
  2. Caffeine Curfew: Avoid caffeine close to bedtime. It seems obvious, but many people underestimate its lingering effects. Caffeine’s half-life can be several hours, meaning that evening coffee might still be affecting you when you try to sleep.
  3. Pre-Bedtime Fasting: Try not to eat 4-6 hours before bed. Digesting food during sleep can elevate your heart rate and disrupt deep sleep.
  4. Lower Protein at Dinner: Heavy protein meals require more energy to digest. Opt for lighter options, perhaps focusing on carbs and fats in the evening.
  5. Temperature Control: A cool room (60-67°F) is ideal for sleep. A warm shower can help regulate your body temperature.
  6. Slow Your Heart Rate: Practice slow, controlled breathing exercises before bed. A simple 2-2-10-2 breathing pattern (inhale, pause, exhale, pause) can help calm your nervous system.
  7. Melatonin Management: Support your natural melatonin production by dimming lights in the evening and getting some daylight exposure in the morning.
  8. Sleep Tracking: Monitor your sleep patterns using a fitness tracker or app. Seeing the data can provide valuable insights and motivate you to prioritize sleep.

I hope these tips help you get a good night’s sleep.

FIX your shoulder pain with these 6 Exercises

You’ve had enough… 

You’ve looked in the mirror or stood on the scale and realised, you need to take some action and get yourself back in shape. So, you start hitting the gym, feeling motivated, ready to make some gains. 

You want to get some good pressing in, so naturally you turn to the bench press, or keeping it simple you just start banging out push-ups. It feels a little off, but you figure you are just rusty, it’ll get better. 

So you keep at it. 

But instead, it gets worse, and your shoulder hurts and you’re not sure why… 

You started avoiding exercises that aggravated the pain, which limited your workouts. A lot of the fun exercises you like doing in the gym, like benching, aggravated it too much. So your workouts become stale and dull. 

So eventually, you took a break, hoping it would heal. But now you’re back where you started, and the pain is still there. 

This is a common cycle, and I understand how frustrating it is.

Why is shoulder pain so bad? 

Because it messes with everything! 

We judge our fitness progress by three simple things:

  1. The number on the scale
  2. How defined our abs are
  3. How good our arms look 

Healthy shoulders are crucial for achieving those goals. Ladies, don’t want jiggly arms, and guys, whether they are always chasing after a bicep vein or arms that rip through their suit jacket. But to do any of that you need healthy shoulders.

How the shoulder works (and why it hurts)

The shoulder is a complex joint with big muscles for heavy lifting (push-ups, pull-ups, bench press, rows) and smaller muscles (the rotator cuff) for stabilization. The rotator cuff keeps the shoulder bones in the optimal position during movement. 

When these smaller muscles are dysfunctional, the larger muscles have to work harder, leading to fatigue and pain. Often, the painful area becomes tender to the touch, and we instinctively rub it. While that provides temporary relief, it doesn’t address the underlying issue.

Shotgun Approach: A Solution

It can be tough to pinpoint the exact muscle causing the problem without specialized training. That’s why I use a “shotgun approach” – a series of exercises that target multiple areas to address the most likely culprits. 

Disclaimer: Consult your doctor before starting any new exercise program. Listen to your body and don’t push through excessive pain. These exercises are meant to alleviate pain, not cause more.

Here are the 6 exercises:

(Watch the video for the demos) 

1. Trap Rollout: Place a lacrosse ball (or similar) in a doorway or rack. Position the ball on the top of your trap (between your shoulder and neck). Find the most tender spot, look towards it, dig the ball in, then look away to release. Repeat 10 times on both sides.

2. Mid Trap Rollout: Lie on your back with the ball between your upper back and the top of your traps, avoiding the spine. Apply pressure, raise your arm overhead, and lower it. Repeat 10 times on both sides.

3. Posterior Shoulder Rollout: Lie on your side with the ball on the back of your shoulder. Apply pressure with your arm straight, then lift your arm using your other hand. Repeat 10 times on both sides.

4. Delt Rollout: Lie on your side with the ball on the side of your shoulder. Find a tender spot, roll the ball around, apply pressure, and rotate your arm up and down. Repeat 10 times on both sides.

5. Bicep Rollout: Option 1: Use a lacrosse ball or foam roller to roll out your bicep. Option 2: Lie down with a barbell across your bicep near your elbow and slowly roll it upwards. Roll until tenderness subsides. Do both arms.

6. Pendulum Swings with a Kettlebell: Set up a barbell at hip height. Place the barbell in your armpit, grab a weight with that hand, and perform four types of swings (forward/back, side to side, circles in, circles out) 10-20 times each, depending on your comfort level. Do both arms.

We hope this helps! 

If you’re still experiencing shoulder pain, consider scheduling an appointment for personalized bodywork. 

For more helpful content, follow us on YouTube and Instagram @freakingadults. Don’t forget to like and subscribe!

5 Supplements For Better Health And Weight Loss

We all want to improve our health and lose weight, but sometimes the sheer amount of advice out there can be overwhelming. From restrictive diets to complicated supplement regimes, it’s easy to get lost in a sea of information. 

But what if I told you there are just 5 simple things you can start doing today and even more importantly continue to do consistently to make a real difference?

Forget the rabbit hole of dozens of pills and biohacks. I’ve been there, done that, and quickly realized even though my entire life is fitness, it’s impossible to maintain. 

If it’s not simple and easy to maintain, you’re less likely to stick with it. That’s why I’ve narrowed it down to just 5 things you need to do everyday to drastically improve your health and help you lose weight. 

1. Multivitamin: Not just expensive urine 

Let’s face it, most of us don’t have perfect diets, nobody has time to do that every single day. Taking a multivitamin acts as a safety net, ensuring you get the essential micronutrients you might otherwise be missing from your diet. While it’s not a substitute for healthy eating, it’s a convenient way to bridge the gap. Plus, there are studies that suggest it can boost your brainpower!

2. Fish Oil: More than you think

Fish oil is packed with omega-3 fatty acids, offering a wide range of benefits. From heart health and reduced inflammation to improved brain function and muscle growth, it’s a true all-rounder. Make sure you avoid farm raised fish! I recommend sourcing yours from reputable brands like Nordic Naturals to ensure quality and purity. 

3. Protein Powder: Your On-the-Go Nutrition

While whole food protein sources are ideal, a quality protein powder can be a lifesaver when you’re short on time or options. It’s not about replacing meals but about supplementing your diet to ensure you’re getting enough protein for optimal health and recovery.

4. Dark Chocolate: A Guilt-Free Indulgence

Yes, you read that right! Dark chocolate, particularly with high cacao content, has been linked to various health benefits, including heart health and stress reduction. While more research is needed, enjoying a couple of pieces daily can be a delicious way to support your well-being.

5. Quality Sleep: The Foundation of Health

Sleep is crucial for recovery and overall health. But to optimise your sleep you need to be able to see how well you’re sleeping. Consider using a sleep tracker to monitor your patterns and focus on keeping your heart rate low before bed. An easy way to do this is avoiding late-night meals and cutting caffeine intake early in the day. Caffeine has a 7-9 hour half life, I aim not to consume any caffeine after 10am. 

Bonus Tip: If you have the means, consider incorporating sauna sessions and cold plunges into your routine. Saunas have been linked to numerous health benefits, including longevity and improved immune function. Although finding the time can be hard with small kids, whenever my wife or I start to feel run down, we always prioritize getting in the sauna. 

Remember, small changes can lead to big results. 

Start with these 5 simple steps and watch your health and weight loss journey transform! 

If you have any questions or want personalized advice, feel free to reach out.

References: 

Multi-vitamin: 

Fish Oil:

Fish Oils I take: 

PCBs: 

Cocoa:

Article on Sleep: 

I ate whatever I wanted for 60 days here’s what happened…

For 60 days, I embarked on a radical experiment: I ate whatever I wanted, whenever I wanted. 

The result? 

I lost nine pounds, my testosterone levels soared, and my cholesterol dropped.

This happened while indulging on ice cream, marshmallows, bread, pasta, butter, and soda—every single day. My breakfast? Often nearly a loaf of bread smothered in butter, topped with steak and cheese, and washed down with cream soda.

Sound crazy?

I thought so too. But in actual fact, I had more energy for workouts, got stronger, and handled increased stress better than ever before.

And before you jump to conclusions, no, I didn’t run 70 miles a week or resort to performance-enhancing drugs. My secret weapon?

The “Single Ingredient Diet.”

The Problem with Ultra-Processed Foods

I believe ultra-processed foods harm us more than we realize. My experiment aimed to test this theory by eliminating them entirely. Now, I wasn’t starting from scratch—I already maintained a healthy lifestyle with regular exercise and a high-protein diet. So I wasn’t a complete slob.

But here’s the thing about processed foods: those nutrition labels can be deceivingly inaccurate. Did you know they’re allowed to have a 20% margin of error? That seemingly innocent 1,000-calorie meal could actually contain 1,200 calories. This discrepancy can sabotage your weight loss goals without you even realizing it.

Beyond misleading labels, processed foods are often packed with unpronounceable ingredients. While not necessarily harmful, these additives and preservatives can have unintended consequences for our health.

The Single Ingredient Solution

My solution was simple: consume only foods with a single ingredient. Think whole foods like fruits, vegetables, meat, and dairy. This meant ditching fortified flour, refined sugar, and anything with a laundry list of additives.

Initially, it was a struggle. But I quickly adapted and actually ended up saving a ton of money by cooking at home and buying in bulk.

I even started making my own bread, pasta, and cream soda!

The Results

After 60 days, the results were undeniable:

  • Weight: Down 9 pounds
  • Total Cholesterol: Decreased
  • Testosterone: Significantly increased to its highest level yet
  • Energy Levels: Through the roof

I felt incredible.

A Word of Caution

This isn’t a magic bullet, and individual results may vary. But my experience highlights the potential benefits of prioritizing whole, unprocessed foods. It’s a call to question our current nutritional landscape and the often-confusing world of dieting.

If you’re intrigued by the single-ingredient diet, I encourage you to give it a try. You might be surprised by the positive impact it has on your health and well-being.

5 Hacks to Fix Your Back Pain

We all know that getting in shape and losing weight is simple.

  • You gotta eat better.
  • You need to move more.
  • You need to do both consistently.

But all too often, you start to move more and then are crippled with back pain. It’s a common story. Just as you are making headway, you’re lying on the lounge floor with back spasms and pain you just can’t escape.

You are not alone.

I’ve helped countless people, from Super Bowl champs to everyday folks, overcome pain and lose weight consistently.

But here’s the truth: Ignoring your back pain won’t make it go away. It’ll just lead to frustration, hinder your weight loss, and you’ll enter an endless cycle of setbacks and pain.

Firstly, you need to understand why you are in pain.

The Real Cause of Your Back Pain

Many people mistakenly focus on treating the pain itself with ice, heat, or massage. But often, the pain is just a symptom of a deeper issue originating elsewhere. Over my career, I’ve regularly seen that this issue lies in the hips.

Think of your body as a kinetic chain. Tight hip muscles, like the psoas and glute medius, can pull on your lower back, leading to overworked muscles, spasms, and chronic pain.

But what’s the fix?

A Simple Solution You Can Do Anywhere

Forget expensive treatments and complicated therapies. While these might get you out of pain in the short term, they don’t solve the issue. Instead, you end up relying on these strategies and spending a ton of money.

As a lot of my professional athletes are all around the world competing, I needed to come up with strategies that were foolproof (pro athletes aren’t always the sharpest) but would provide the same results as if I were hands-on with them.

I designed a simple protocol that they, and now you, can use. It consists of three simple stretches and two self-massage techniques that have helped 95% of our clients find relief:

  • Banded Groin Stretch: This targets the psoas and adductors, releasing tension in the hips and groin.
  • Quad and Hip Flexor Stretch: Loosens tight quads and hip flexors, including the rectus femoris, which can contribute to back pain.
  • Glute Stretch: Stretches the glutes and hamstrings while creating traction to release the glute medius.
  • Glute Rollout: Use a lacrosse ball, foam roller, or vibrating foam roller to release tension in the glutes.
  • Psoas Rollout: Apply pressure to the psoas muscle with a ball, either on the ground or on a vibrating foam roller.

Remember: Consult your doctor before starting any new exercise program. Listen to your body and stop if you experience any sharp pain. These exercises are designed to help, not push you into a deeper pain cave.

Ready to break the cycle of back pain and achieve your fitness goals? Give these techniques a try!

If you need further assistance, or want to take your weight loss journey seriously, don’t hesitate to reach out to us at Freak Strength.