N:OW Performance Group

Quality sounds of a quality session.

A warmup addressing some deficits and getting my body warm.

Power training working on some elasticity and yielding that I’m building on and doing while I’m freshest.

Strength work after while it’s still towards the beginning/middle of the session.

Accessory work after then followed by smaller muscle groups/pump.

An effective way to hit multiple muscles, get the best bang for your buck, and get out in around an hour.

What holds us back vs. what moves us forward regarding our health.

There are quite a few things to overcome and some giants seem to never get fully put away but the more you advocate for the side that moves you forward, the more you achieve what you desire.

The work just works.

Work with what you have.

Work with your circumstances, your schedules, whatever you’re going through, the equipment you have access to, and get after it.

Shoutout to the fellas.

I’m allergic to dairy but I’m coming for the 🧀 heads.

Tips for Heavy Sled Pushes whether they start your training session or end them.

• Keep your hips in.
• Punch your knees forward and not up.
• Drive your foot back down. Think push the ground back.
• Extend your leg fully before taking your next step.

The sled can be a great tool for foot, ankle, and knee strength/rehab as well as to enforce accleration mechanics.

Give these tips a go your next time doing sled pushes.

If your program says quick concentric, it means move with quick intent.

Whether it's standing up from a squat, pressing a dumbbell, or rowing a cable, focus on producing force quickly while maintaining good technique.

A concentric contraction is when a muscle shortens as it produces force to move a load.

Moving with intent helps you build power and move more efficiently. It helps you maintain strength, coordination, and athleticism as you get older.

One of the biggest misconceptions in healthcare is expecting one person to have every answer.

Healthcare is simply too vast.

Every profession brings a different lens, skill set, and area of expertise to the table. There is overlap, but there are also gaps that other professionals are better equipped to fill.

The best providers I've met aren't the ones pretending to know everything. They're the ones who continue learning, stay curious, and aren't afraid to collaborate when it's in the best interest of the person they're helping.

Research evolves. Recommendations change. New information emerges.

That's not a weakness of healthcare. That's how progress works.

Build a team you trust, continue learning, and remember that better health is rarely the result of one person. It's often the result of multiple people working together toward the same goal.

You can only get good if you show up.

People often fantasize about the result and exclude the process.

In order to receive the result, it requires data. You can only obtain the data with consistent attendance to see if it’s effective over time.