Body By Brad

Rules I live by: Eat healthy | Travel | Motion is lotion | Positivity | Trust in God | Do what others said you couldn't | Nurse, MSN, BS, CPT, IG: bwilson_7

[Body By Brad @BigBad_B_Rad]

My goal is to present you with truth in the fitness industry with the best of my knowledge. The truth isn’t always sexy or what you want to hear but, you need to hear it. The truth gets you one step closer to the answer. Most people don’t like the answer though.

[Body By Brad @BigBad_B_Rad]

@WealthWatcherCo @NoLimitGains @grok ‘done’

[Body By Brad @BigBad_B_Rad]

-Why do you do what you do?

-I do it for the people.

-“Do nothing from selfish ambition or conceit, but in humility count others more significant than yourselves. Not looking to your own interests, but to the interests of others.”

Philippians 2:3-4

[The Bossticks @thebossticks]

"The rate of suicide is the highest amongst doctors and nurses." 🚨👀

Why aren't we talking more about this?!?

Hit the pinned post to watch today's episode with Dr. Shah now.

@laurynbosstick @MichaelBosstick

[Body By Brad @BigBad_B_Rad]

New levels

[Elon Musk @elonmusk]

The legacy media lied to you

[eve @eveforamerica]

Wow Wow Wow

A must listen.

[𝑨𝒏𝒕 @PCK3RS]

“welcome to mediocrity”

[Body By Brad @BigBad_B_Rad]

I can’t go to Costco anymore. My budget is ruined

[Body By Brad @BigBad_B_Rad]

Underrated opinion in fitness: it’s more than ok to have seasons of maintenance in your journey.

[Body By Brad @BigBad_B_Rad]

The bigger the bag you bring and carry around at the gym does not determine your fitness level/knowledge… 😂

[Body By Brad @BigBad_B_Rad]

If you or your coach is switching up your program too frequently, you’re not giving your body enough time to adapt and progress. Don’t think a coach is being negligent when he runs a program longer than 1 mesocycle (4weeks).

[Body By Brad @BigBad_B_Rad]

Your attitude dictates your life and the people around you.

[Body By Brad @BigBad_B_Rad]

Best day to go to the gym because you know it will be dead

[Body By Brad @BigBad_B_Rad]

People use anger as a form of control and power. “Be slow to anger”- says James 19. Next time you’re upset, evaluate why you’re upset. Don’t use anger as a form of manipulation.

[Body By Brad @BigBad_B_Rad]

The hardest part about coaching is managing your athletes psyche.

[Body By Brad @BigBad_B_Rad]

The moment your workout ends, recovery begins. Same goes for an injury, the moment injury arises, rehab begins.

[Body By Brad @BigBad_B_Rad]

Say it louder for the people in the back!

[Tom Broback @TomBroback]

I went to college for seven years to get my doctorate in physical therapy. I lead over 2,000 in person visits last year and helped 50+ online clients get rid of their knee pain. Here are 50 lessons you can apply to your own knee rehab:

1. Squats are friends, not foes
2. Spanish squats are the best exercise you are sleeping on
3. Slant board squats are not cheating. In fact, they are tremendous in getting your knee pain to feel better
4. Rear foot elevated split squats are the hardest thing you will ever do. Do them.
5. Dumbbell split squats are better for most people than barbell back squats.
6. If your doctor tells you to stop squatting, get a new doctor.
7. If your PT doesn’t have you squat for knee pain, you might need a new PT.
8. The Mirror Tragedy: It is easier to train muscles in the front of the body compared to the back.
8b. Don’t skip deadlifts
9. I don’t understand a lot of the exercises from the Knees Over Toes movement. If they help you, great. If they don’t, stop doing them and find something else.
10. Squats are important, but they aren’t everything. Get outside the squat rack.
11. Reverse lunges are better for most people than forward lunges.
12. If you want to get stronger, lift legs more often than you are right now.
13. If you want to get out of knee pain, squats + deadlifts + lunges are a great starting point.
14. Once you turn 30, there is no exercise you have to do. Except walking. Everyone should walk.
15. Once you turn 30, you see the world different. Risk:reward changes. No need to be a hero. Your knees will thank you.
16. There is no need to ice your knee.
17. Ibuprofen isn’t the answer. Neither is Tylenol. Or Advil. Or any other medication.
18. Knee braces, sleeves, wraps and bands are all temporary solutions. Treat them as such.
19. Meniscus surgery is optional and should be treated as a last resort.
20. There are no guarantees surgery will fix your knee pain.
21. The cost, time and side effects of surgery are immense. Never rush into it.
22. If you quit on rehab after one therapist, PT didn’t fail you. Would you quit dating after your first breakup?
23. Rehab is measured in months and years, not days and weeks.
24. Any surgery can take up to 1 year to recover from.
25. You can’t prevent injuries. You can reduce the chance they happen
25b. You can also improve the odds you recover well from them.
26. With any injury, your body wasn’t ready for the environment you put it in.
27. With any injury, you need to level up past your previous self. Otherwise you are setting yourself up for failure.
28. Rehab is a 24/7 process. It is hard to do too much.
29. Rehab starts the second you get hurt.
30. Waiting 2 weeks after meniscus surgery to start rehab is the worst thing you can do.
31. There are 3 questions you need to ask about your knee pain
31a. Am I stiff?
31b. Am I weak?
31c. Am I bouncy?
32. Finding random exercise on YouTube is like throwing darts blindfolded. You are going to get a random result.
33. If your surgeon’s team doesn’t make you have rehab figured out before knee surgery, they failed you.
34. 20% of results is doing the right stuff. 80% of results is doing the right stuff over and over and over and over and over again.
35. The three most used exercises I give patients are split squats, single leg deadlifts and lateral lunges.
36. The three exercises I never give patients are backwards walking on the treadmill, bodyweight tib raises and backwards sled drags.
37. Tolerable pain is okay to exercise with (defined as 3-5/10 or less)
38. Some research is good. Some research isn’t. Know who to trust.
39. Just because it is or isn’t in a study doesn’t make it true or false.
40. How you feel matters as much as any objective measurement.
41. You can rehab 2-7 days per week. Just not one.
42. The patients who often get the best results often show up the most.
43. If you never hit your deductible, it doesn't matter if you use your insurance or not for rehab.
44. There are half a million PTs in the US. Do you really think all of them know the same amount about knee pain?
45. You will spend infinite more time with your PT than your doctor. Choose both wisely.
46. You can’t unsee your MRI.
47. An MRI can’t fix your knee pain.
48. Most MRI’s don’t help the problem.
49. Just because you have a meniscus tear, doesn’t mean you should have knee pain.
50. The best time to start rehab was the day you got hurt. The next best time is now.

If you enjoyed this post, like it so other people can learn about their knee pain. Remember, an MRI won’t fix your knee.

But rehab can.

[Body By Brad @BigBad_B_Rad]

@zerochills It’s GODZILLA!!!!

[Body By Brad @BigBad_B_Rad]

We still own da Bears 🐻