I Am NOT Healthy

a lot of you guys might have seen this from a lot of recent videos but I've really not been healthy at least not to the standard at which I need to be to try to compete at a competitive level in a sport is this golf a sport I'll leave that up to the angry comments to decide but today we're going to be playing nine holes at Bryant Lake Disc Golf Course in Minneapolis with a licensed athletic trainer Josh who's actually helping me out he helped me out a ton this morning with some Bodywork oh this is right here is where it connects yeah yeah and when you're throwing a few thousand times a week maybe a day yeah I'm Josh I'm an athletic trainer here in the state of Minnesota my business is the wellness habit but I like to go by the injury prevention guy I work with a handful of Pros as well as Anthony here and a couple other YouTubers what I really focus on is helping athletes prevent injury and continue to play the sport that they love as well as everyday people that have injuries and are not able to do things they love whether it's pain-free or not at all so when I traveled through Minneapolis last summer this was one of the bucket list courses that I didn't get to play Josh actually recital me a little bit ago on my channel because I was saying that I was having a little bit of pain just after filming videos every single day for months and we got to talking a little bit about like the things that I could do to help it I've been like the worst student which is one of the reasons why I'm not healthy right now mainly just because I should have been doing what he's told me to do for like the past months and then getting into this tournament season not performing super well my body aching not producing as much content as I need to I Really decided that it was time for a change so today we're going to break down how to make sure that you're not getting injured especially elbows and shoulders because that plagues a lot of disc golfers and then kind how to make sure that you can increase some strength and even distance and then a little bit about nutrition but he's not nutritionist so I'll probably just ramble and speculate about that a bit nice little strike action that's it that's it Circle three stepper so the Bodywork that we did is basically him just like putting me through a lot of pain to make sure that I feel better but I'll cut to a little bit of that and then the whole Bodywork session will actually be on my second Channel bonanza's bogeys at some point probably today maybe tomorrow um but I didn't used to be able to do this lifting my elbow above my shoulder without lifting my shoulder up and now I can because I can't do it on this on this arm I was trying in the car and my shoulder is lifting up as you can see but this side it's not so maybe I can actually throw a frisbee right now also don't rate my work on Anthony's throwing ability today wow that's a little rude unless he does something crazy then it's all me like Park the first hole almost parked it's all you that felt so clean and that's like with not like no warm-up because we activate it so much during that Bodywork session but like wow that was rude of that eagle not to come back yeah it was very rude didn't warm up the pot let's see how it's feeling today miss that yeah now I can definitely understand if you feel like me saying that I'm not healthy is like a little hyperbolic and maybe it is but I think a lot of it's just relative because yes for like a general life I'm healthy but for someone who needs to go and shoot seven-ish videos a week and is continuing to train to like try to compete at the most elite level that I can in disc golf maybe that's Pro Tour maybe I'd never get there but I want to give myself the best chance and so I'm very much not healthy enough to like be an athlete cardiovascularly or just like my body wise and that's because I've not been treating it very well oh so what do you think are like one of the bigger struggles that you see a lot of disc golfers casual or YouTube guys like the reason you reach out to me basically like what's what do you think a lot of people are doing wrong right now so a lot of the issues with disc golfers are coming up in their shoulders and their elbows they're either a just not working out or be if they are working out they're just not doing the proper exercises that are actually going to protect them there are baskets in the mulch over here somewhere I don't know a little Ultra see how big I'm feeling today feeling like me a little short myopathy we'll talk about the disc golf specific workouts after I park this keep flipping no it's perfect yep and quickly before we talk about the workouts I was in a field for three hours yesterday throwing and like literally wasn't able to do some of the movements which I was like oh it's just a form thing to fix we got on the table today with Josh and he's like yeah of course you can't do that your body won't let you because your muscles are too tighter you have too many knots from overuse this is your levator my levator yep what's that brings that shoulder up so if that's tight then it's literally a ball the whole levator is a ball right now yes so if you're here because that muscle's tight if you physically can't keep that arm down and your body's trying to like over correct and that really brings us real quick before we talk about like which specific workouts more so the philosophy behind the workouts yeah so typically people stretch and they work out separately or even if they're doing it they're doing it at the same time and in the same gym session where they're stretching and they're doing workouts what we really want to focus on is doing stretching and and exercises together so that as we're increasing range of motion we're also strengthening in those increased ranges of motion and so what happens is there's a discrepancy between our range of motion that we have and the strength in that range of motion and that happens because we don't work out in our full ranges of motion typically a quick example of that with the range of the motion is if I'm squatting or your quads you're stretching all the way down to here because of that a full range of motion in a squat is going to be pretty much atg like ask the grass Squat and so if you're only squatting like kind of quarter squats a squat for me I don't want to be able to stretch as far as I possibly can like my quad getting really full stretched here and then only train up to this point so it doesn't under it's not as strong in the full range of motion and what happens when we stretch and strengthen separately is that we increase that gap which increases the chances of injury and this is pretty legit bag holder right here trash cans benches on every hole of freaking t-pad that anybody could throw off of all right guys we got a par three just up over the hill I can see the band Anthony probably can't I can see where that shot finished though skip oh wow this is way far than I thought that sit hey give it the height well Anthony's missing this putt we'll talk about you said while I'm missing the putt so you're not going to talk about it now I mean go ahead like I was saying the program is focused on disc golf but also just like everyday life movements movements of the shoulder movements of the elbow movements of the leg and like hip are also translate from disc golf to just like everyday life incorporating those full range of motion which is the stretching and strengthening at the same time combining that what it comes down to is consistency I can give you the best program in the world but if you're not doing it every day or five days a week or four days a week whatever it is then you're not getting the benefits of it he's talking about me and a lot of what Josh has really taught me is we're trying to train ourselves so that what we do in the gym is harder than what we do on the disc golf course because the reason that injury happens is your body is less trained than what you're trying to demand of it oh buckets and so the point of doing these lifts and doing it in the four range of motion is because when you're playing disc golf like you need to be stretchy and you're going to be in your four ranges of motion so you need to be strong throughout that whole range of motion so that when you're throwing a disc or ripping a forehand or a backing as hard as you can it's not the hardest thing physically that you put your body through and you've trained it in a controlled environment to get to a place that's higher than the difficulty you're putting it through it's really all about the controlled environment so we want to train our muscles in a safe environment which is the key to a point where what I do in the gym is more difficult than everyday life I'm not just putting as much weight as I can on the bar because that's not a necessarily safe environment what's safe is what my body can handle get in front of it oh that's a tough punt we don't want to tax our body and put it in a dangerous spot because if I'm not doing it in a safe environment then I am putting my body in danger of getting injured by working out so the three keys guys are training pain-free which is like the ultimate number one training through a full range of motion and making sure that you're controlling that full movement every workout every exercise every rep that's it yep oh my gosh doinks now there is specific lifting programming that he's having me do we're specially seeing as I have like really put my body through way too much struggle that didn't have to be if I was actually just being intentional with like an hour or five days a week and all that is going to be done at the gym which is for me Planet Fitness but there are also things that you can do today that I have been doing a lot more of which are very simple forearm workouts and slight leg workouts and these will really help to start the prevention for injury and strengthening like even things like your snap guys if there was ever a perfect opportunity for a basketball putt to be useful it's right now let's go chaos oh God can't get these Annies done jeez we'll start with the forearm workouts real fast the form is connected with your elbow which is like the main thing that disc golfers struggle with and there are a couple things that you could need for these workouts very simple like a five pound weight maybe 10 pounds if you're huge uh a little gripper thingy a little stender thingy and a hammer I'll have all that link down in the description with Amazon affiliate links if you want to buy any of it through that we have three main movements of our forearm so we have flexion and extension so we will do uh flexion with the five pound weight we'll do extension with the five pound weight we will do radial flexion and ulnar flexion with the hammer and then we'll do pronation and supination with the hammer as well and then with the grippers which you can get really cheap on Amazon flexion and then extension of the the fingers and hands there are some leg ones too but we'll talk about that next hole and that's mostly for your knees because when you're bracing you can smack up your knee a little bit bar four is it really it's a soft Par Four 347. someone changed it from 447 to 347. all right we got like the easiest Par Four in the world here get under it blood oh almost a really lucky kick then we're gonna try this little Calvin boy on a little flexi forehand that Bodywork session like my my whole body feels wrecked like my right side because that's what we worked on and so like feels like sore but less tight which is a very weird feeling for me it's gonna be in a basket deep oh you know what this is actually a midnight Pro 28. Flip Flip Flip Flip Flip Flip part 52. now those forearm workouts and then the leg workouts that we'll talk to you which are body weight based those are all ones that I will do kind of on opposite days of my lift so there's a lower and upper days and on my lower days I'll do the forearm workouts and on the upper days I'll do the lower body workouts those workouts I'm actually probably I'm planning on vlogging a five-day workout Series so you can just see everything I do in a week of lifting I'll probably do that over the next like two or three weeks especially because I'll show you like kind of what I'm doing while I'm also playing tournaments and so we'll definitely discuss each individual workout and he'll have all those workouts as well that eventually is going to get up on his YouTube and other social medias which I'll have Linked In the description inside Circle three edges Circle two eagle downhill this is just not a par four that's a great bid though you dis as it is so okay we'll take it you discus King dang it so guys there's some body weight exercises that you can do anywhere in your house at your office wherever you're doing them you just need a wall and some type of chair or a slightly elevated surface first one we got is toe raises that's gonna work our shin muscle which is our tibialis you can also call them tibialis raises this is strengthening our brake muscle as we go to set our foot down the stronger this muscle is the less pressure goes into your knee as you're walking with your knee over your toe the next ones are straight leg calf raises and then bent knee calf raises this is due to the fact that we have two different calf muscles one that attaches above the knee and one that attaches below the knee this is going to help strengthen and lengthen our calf muscle and then we have toe touches here which I'll show you the side view of as well we're trying to touch that toe out as far as we can while leaving this back heel on the ground that is going to help strengthen this quad are you supposed to be supporting yourself as well or did you supposed to do it unsupported I would start supported and then you can move to unsupported you could even just do like a finger so find an elevated surface typically stairs if you're in your house work really well set try second stair or third stair and you're going to want to put your foot up on that stair and then Flex forward it is definitely okay to bring your heel up and to start you probably will have to and the goal here is to cover our calf muscle with our hamstring so we don't want to just come down to here we want to get all the way forward if there's pain in your knee when you get to this motion then we need to lift our front foot higher the other thing we're trying to do is straighten out this back leg and get us a stretch through our hip flexor those are the office workouts for the legs this is going to help anything from your ankle to your foot strength knee and then hip as well which also is going to help with low back and he has been basically doing these on alternating days so you don't do the same one two days in a row to like overwork it so that's something that's like really easy like I've been doing my forearm workouts basically I like make food and then right after I eat I'm like have a show on anyway so I just do my little forearm workouts and it just gets done in like 10-15 minutes guys I do have that forearm workout up on my YouTube video oh perfect up on my YouTube channel not my YouTube video it is a video on my YouTube channel how good is that uh if it gets lucky through the pine tree under the basket uh it's gonna be oh he is a low side putter folks as Brad would say I'm cracked good beautiful little top of the world shot I mean we're not going down it but if you look behind us uphill 420 you can probably barely see it a little bit one misconception too as we get into the workouts after we both throw is people for some reason think like I don't know exactly what it's probably just a misconception but I've heard a lot of people be like oh I don't want to go to the gym and like get big and bulky or whatever they're like hey there's a reason I just slim down when I talk about like lifting for disc golf and I'm like I don't think you understand how hard it is to actually get big Ezra had to work for years to get as big as he was and he slimmed down to where he is still bigger than you will ever be if you just like go to the gym for the next three years and don't focus on like getting bigger so you're not going to get massive just lifting is for prevention and for strength that doesn't mean you're gonna get big old muscles they're gonna hinder you in anything I almost said something about not hitting that and I was like I don't want to say that and then you did okay it's not as flippy as my other Echo Star Destroyer guys if you're really looking for disc golf specific workouts breakdown a disc golf form and your throw both backhand and forehand even if you don't throw one or the other you want to work both sides guys in this motion here we got shoulder we got elbow we got wrist I got mid back lower back hips knees ankles so like break down if if you know exercises move in the full ranges of motion in a pain-free full range of motion controlled movement and you'll be able to get better over time slowly otherwise just reach out and I can help you with a program that will get you better and out of pain and better at disc golf not that like I'm better at disc golf but like I'm better than I would you know what I mean yeah not high enough skip that's a par thing up and down I made the most of it um cool down just kind of uh pay attention to how your body's feeling after the round and what kind of felt tight or what maybe caused a little pain and do some stretching or get like a tennis ball or a little crossbow and do some rolling of those areas and then making sure to drink a lot of water eat good food get good sleep kinda fake 474 up into the right it looks like I might just try to get a little too aggressive and throw a pharaoh at it that last thing that Josh said right before we walked off was water eating well and sleeping well the sleeping part is one of those biggest struggles I've had so these last couple weeks where I've really been intentional about getting eight hours and it makes a world of difference in how you feel in play water surprisingly to me has felt more important than food sometimes when I'm on the course it's because your body being dehydrated I feel like is a mass it's massively overlooked how important that is and then nutrition we'll chat about because I got some general thoughts oh should be in the middle unless I cut rolls that'll be nice this is not my area of expertise but we're going to try a flip up Buzz SS through that right Gap or the left one so when we're talking nutrition there's a lot of like rabbit holes that you can definitely go down and I am absolutely not an expert but I have spent a lot of time like looking into a lot of things one of the only discs you'll see me forehand is a crystal Flex Zone so Ellie's throwing I'll just keep rambling but oh uh oh and so basically from a lot of like what I understand which is very anecdotal and this is basically just I'm saying this is what I'm gonna do you don't have to do this this might not be the right thing but eat Whole Foods so not a lot of processed things none at all if you can help it and then I don't even care about macros in general except for one I care about protein because that's what synthesizes your muscles and helps you in recovery fats carbs people think that high fats are high carb whatever I know I try to listen to my body for like what it wants like if I'm feeling a little slower and sluggish and I still eating that day I know I probably need some carbs maybe a little bit of protein as well but first thing is probably water but I'm really just focused on I weigh 165 pounds right now which is also pretty overweight for a guy my size and some of that's muscle a lot of that is like just extra fat that I don't need to be carrying I'm not necessarily intent on losing weight right now but I'm intense on building a healthier lifestyle and a big part of that is the protein I'm going to try to do 150 grams of protein because I've heard a gram per pound is really good for the day one of the guy who is in my opinion one of the best like infotainment YouTubers to look at is a guy called Jeff nippard um really phenomenal body Builder so different vein I'm not trying to be a bodybuilder I'm just trying to be an athlete but he talks about a lot of that and so trying to get 150 grams of protein a day and then everything else I'm gonna eat intuitively I'm not even gonna count calories I don't care I just got to make sure I get 150 grams of protein drink enough water throughout the day and then fats carbs wherever they lay as long as there are more Whole Foods fruits vegetables I like rice a lot so a lot of Rices oh it's so close let's go I know right now that I'm very much not in the health that I need to be at or to be like working as optimally as I can towards cashing it a Pro Tour event and getting to be as good at disc golf and just also feel better about life like you just feel lethargic when you don't sleep or drink or eat well enough as well as like when you're injured like you guys have seen I've been wearing sleeves all over the place because my elbow has really felt terrible playing disc golf if you want to do it pain-free and maybe do it a little better working out is important don't let anyone tell you differently there's no such thing as a bad movement there's only do it doing movements badly and putting yourself in danger of injury train pain free train through your full range of motion and train with controlling the whole movement that will get you through the rest of life if you actually subscribe by those three keys and uh if you're looking for help and don't know where to start or you're not well versed in the gym reach out at Josh at the wellness habit dot Co type in injury prevention or whatever in the subject line but Dan's a subscriber whatever you want and I will get back to you and we'll get to work let's do it and I haven't been healthy so I figure a little clickbait in the title will hopefully help a lot of people to start to take their house a little more serious as I am needing to as well it's very unnecessary for me so that's that appreciate you guys so much if you want to watch some more videos do it get on the screen okay love you guys bye