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Optimizing Human Performance | Helped 1000+ People Move Better & Live Better | Doctor of Physical Therapy - M.S - Holistic Med | Podcast: https://t.co/BSgdi8FRNQ
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2 Jan
Common Productivity Mistakes You Might be Making

>>> Thread <<<

Apply these to significantly improve productivity.

#6 alone will turn you into a machine.
1. Over-Planning

A man without a plan will almost always get nowhere.



But while you do want to narrow it down as specific as possible.



People often get too caught up at this stage and spend the majority of their time trying to perfect the plan.
Which ultimately leads to them not doing any of the work.



Pick one skill, one destination, and go.



Optimize as needed.

There is no such thing as perfect, it does not exist.
Read 14 tweets
1 Jan
If you start today.

By summer 2021 you will be beach ready.

>>>Thread<<<

5 simple steps to help you achieve your fitness goals 👇
It’s January 1st and while this is an amazing time to start setting new goals and getting things back on track in your life.



A lot of people keep making the same mistake year after year.
They make all these grand goals in their head, go all out for 3 days, and ultimately fall off and go right back to where they were.



The problem is they lack planning and rely on motivation, which will almost always fail.
Read 26 tweets
20 Nov 20
BRAIN HEALTH

>>>THREAD<<<

Supplements and Foods Optimal Brain Health.
SUPPLEMENTS:

1. Cocoa

Improves blood flow
Improved insulin sensitivity.
Improved cognitive function.

Supplement by drinking the powder with milk or adding it to smoothies.

Can also get high Cocoa chocolate bars.
2. Curcumin

Bone and joint health
Cognitive Function and Brain Health
Cardiovascular
Many Many More benefits.

Big mistake to not include this magical orange powder in your diet.

Can add to any foods, tea, or take as capsules.

My favorite is a coconut turmeric coffee creamer.
Read 13 tweets
14 Nov 20
FOOD SHOPPING LIST

//Short Thread//

Things I buy and eat on a regular basis: ImageImageImage
I try to get everything organic, grass-fed meats, wild-caught fish.

Will probably spend an extra 100-150$ each grocery trip but well worth it.

After all, it's your life on the line...
Animal Products:

-Eggs
-Chicken
-Steak & Ground beef
-Salmon
-Shrimp
-Whole Milk
-Yogurt
Read 9 tweets
12 Nov 20
Why you keep having pain in the same areas over and over.

//Thread//

The Injury Cycle:

Quick thread on the 6 steps: #4 is the one you all know and hate.
Everyone has that one spot that bothers them.

It seems to go away at times, but the next thing you know it's right back and worst than before.

This is due to a process called the injury cycle.
1. Tissue Trauma

This doesn't have to be hard trauma.

It can result from overtraining or straining your muscle.

Which usually leads to microtears in the muscle belly.
Read 15 tweets
10 Nov 20
The HD Movement Archives

~~Thread of Threads~~

The Mission Statement:

“The doctor of the future will give no medication, but will interest his patients in the care of the human frame, diet and in the cause and prevention of disease.”

-Thomas A. Edison
Read 21 tweets
2 Nov 20
SHOULDER MOBILITY

//Short Thread//

A few mobility exercises to keep your shoulders fluid and pain-free. Image
1. Wall circles:

Stand with your side against the wall.

Keep palm against the wall.

Slide in a full circle from the front of the body to the back as far as you can go.

Repeat x 20 on each side. Image
2. Wall angels:

Stand against a wall with both hands also against the wall.

With hands maintaining contact with the wall slide up as far as you can go.

Hold 3 seconds.

Back down.

Repeat x 20. Image
Read 9 tweets
1 Nov 20
At some point you gotta think:

It’s not a conspiracy theory if it’s true.

Think about it 💭 👇
“The US spends 3Xmore on healthcare than any other country in the world, but ranks last in life expectancy among the 12 wealthiest industrialized countries.”
As of 2020 40% of the country is obese.

40%!!

“Since the 1970s, the number of fast food restaurants has more than doubled”
Read 8 tweets
23 Oct 20
UNLOCK YOUR HIPS

//THREAD//

A short and simple mobility flow to unlock your hips, move better, and feel better. Image
1. Worlds Greatest Stretch:

One of my favorites.

Do a few reps of around 10-30 seconds on each side. Image
2. Hip Flexor/Quad Stretch

Put a pillow on the floor and your knee right on top.

You can put your back ankle on a couch instead of holding it to make it easier.

Hold it for around 30 seconds for 2-3 reps.

Especially important if you sit a lot. Image
Read 9 tweets
20 Oct 20
AFFIRMATIONS

//Short Thread//

You are a reflection of your thoughts.

How to use this to your advantage and manifest your dreams into reality.
Everything in your outer world comes from your inner state of being.

Your subconscious mind is what forms the perception of your reality.
Speak to your subconscious mind daily and tell it what you want.

By affirming positive thoughts you have the ability to boost your confidence, mood, productivity, health, strength, and every other aspect of your life.

To manifest your very own perception of the world.
Read 5 tweets
7 Oct 20
You were born a lion, but society wants you a sheep.

//Thread//

The Lion and the Sheep.

A classic red pill story.

Read at your own discretion.
~~ This is a copy I found online of an ancient story I stumbled upon some time ago ~~

I'm not sure of the author it originated from but since then it's been taken by many different cultures and told in different versions.

If you know the original source, please let me know. 👇
Having lost its way, a baby lion wandered for days, alone, forlorn, anxious at finding itself in a strange and dangerous environment. Weakened from hunger, it came upon some sheep.
Read 20 tweets
1 Oct 20
~Fix Your Text Neck~

//A Thread//

Painful, doesn't look great, and it's horrible for your spine.

Get to it before it gets to you.
With our phones becoming more and more ingrained in our day to day lives.

"Text Neck" has become a more common issue.

So much so that we even have a name for it.
Once this is more advanced, it becomes more difficult to reverse.

Luckily with just a few tweaks to your posture and implementing a couple of exercises, you can avoid this altogether.
Read 12 tweets
28 Sep 20
SAVE YOUR WRISTS

//Thread//

A simple guide to avoiding wrist pain/problems in the future.

Especially important if you use a computer/phone a lot.

Read Below 👇 Image
For starters, why is this important?

Because as humans we aren't designed to maintain our wrists in the position below for 8 hours per day.

So it only makes sense that doing this would lead to dysfunction and pain. Image
There's a phrase that says "If you don't use it, you lose it."

That applies here in the sense that if you aren't moving your wrist joint.

You lose that motion and it gets harder to do.
Read 11 tweets
24 Sep 20
WISDOM FROM PACMAN

//A Thread//

10 of my favorite quotes from one of the greatest boxers of all time.

The one and only Manny Pacquiao. Image
1. “No notes. You speak from deep in your heart. It’s easy.”

The one that is going to change your twitter game.

Forget what you think you need to write.

Write from the heart.

Watch your account explode.
2. “You train hard and I’ll train hard, and may the best man win, and good luck to both of us.”

Respecting your opponent is respecting yourself.

You need to go up against the best in order to be the best version of yourself.
Read 13 tweets
21 Sep 20
LOW BACK STRETCHES

//A Thread//

5 of the best stretches to keep your low back loose and pain free.
Been getting a lot of requests for low back pain in the DM's

I'll be showing 5 stretches you can do to help with this!

Do these daily if you sit a lot.
1. Prone Press Up:

We spend most of our time in a flexed position.

Our lower spine tends to get stiff.

This exercise works on getting lumbar extension and helps reduce the stiffness.

Try 3 sets of 20 once a day.
Read 9 tweets
17 Sep 20
BUILD STRONG AND HEALTHY SHOULDERS

//A Thread//

A simple guide to keeping your shoulders strong and pain-free.
The shoulder is one of the most complex and mobile joints in the body.

However, with that, it is also very prone to injury.

It's essential to keep the surrounding muscles strong to maintain a healthy joint.
We would need over 100 tweets to go into the details of what's required JUST to lift your arm up overhead.

There are many moving pieces and everything needs to be just right in order to avoid pain and have optimal function.
Read 18 tweets
15 Sep 20
The ONE Exercise you NEED but don't do.

//Short Thread//

The magical benefits of the lost movement: hanging.
Hanging from a pull bar is a great exercise with many benefits.

It's especially good for people with:

-Posture issues
-Shoulder pain & weakness
-Spine problems
-Weak grip strength
The idea is to hang for as long as possible.

Preferably up to 30-60 seconds x 5 sets. For a total of 2.5 to 5 minutes.

If you can't, go for as long as you can and build up over time.

You can start with 30 seconds over a few sets.
Read 9 tweets
14 Sep 20
FIX YOUR POSTURE.

//Thread//

A simple guide to avoiding the slouched epidemic.
Poor posture doesn't just make you look like a shrimp.

It has negative effects on your neck and spine.

Can lead to serious problems down the line.

Fix it!
A few of the common symptoms are:

-Neck pain
-Rounded Shoulders
-Upper back & Shoulder pain
-Headaches
Read 12 tweets
13 Sep 20
3 Traits found in World Conquerers.

//A Short Thread//

"To become the best of the best, you need to have the mindset of a conqueror."

-@MikeTyson
Took these notes down while listening to a conversation between @joerogan and Mike Tyson.

Tyson grew up obsessed with world conquerors like Genghis Khan and Alexander the Great.
“I wanted to study that mindset. I needed to know why one person would think that he could fucking own the whole world?"
Read 6 tweets
12 Sep 20
How to not get old.

//A Thread//

A simplistic guide on preventing old age, even in your later years. Image
Obviously we're all getting older AGE wise.

That doesn't mean you have to feel old.

Age is an indicator of how many years you've lived.

It's not as important as how you feel and move.
An extreme example but you get the idea:

This man, 62 years old, broke the world record for the longest plank.

8 hours and 15 mins. Image
Read 12 tweets
10 Sep 20
5 Reasons you might be having Anxiety.

Fix these before diagnosing yourself with a mental health disorder.

//Thread//

Lifestyle changes are the MOST important first step.
1. Horrible sleep schedule:

One of the worst things you can do for your mental health is poor sleep.

Its been shown time and time again to cause anxiety and low mood.

The worst part is anxiety causes poor sleep.

Which becomes a vicious cycle.
Never compromise on your sleep.

Obviously once in a while is fine.

But staying up till 2 am every night to watch TV is killing you.

Minus all the negative effects the screen time has on your QUALITY of sleep right before bed.
Read 12 tweets