This article is a transcribed edited summary of a video Bob and Brad recorded in September 2018. For the original video go to https://www.youtube.com/watch?v=h72Lte8LBKk&t=328s Bob: Today we are going to talk about how to reduce body fat; the big lie vs the truth. Brad: Belly fat! Bob: What did I say? Body? Well, it’s kind of the same thing. Wait, wait, it’s not the same thing! Brad: No, it’s not! Bob: No, we’re going to show you, how to reduce belly fat; big lie vs. truths. Brad: Right. This is critical to us. Bob: Yes, it is, because there’s a lot of lies out there. Even on YouTube, well not even on YouTube, especially on YouTube. You’re going to find people that are going to make these claims and that’s not what science is saying. We try to back our stuff up with studies as much as we can. Brad: So, Bob, we’re going to get right to the chase. The big lie is, you know people want a 6 pack, they want that tight abdomen here and everything. They say, here’s how you’re going to do it, you’re going to do 14,000 sit-ups and different ways of doing the magical core workout. Don’t get me wrong, we love the core workout. It’s critical, it’s one of the best things for you but your fat is not going to come off your belly if you JUST do a core workout. Bob: No, it’s not. You’ve got to do the other things that are going to be just as critical. You literally can’t get a six-pack just by doing a core workout. Brad: You’re going to have to incorporate a pretty serious diet to get a six-pack. If you just want to lose weight you still need to have a good diet. But you have to understand, just because you do exercises in the abdominal area, these muscles are working hard, the body does not take the fat from here and go right to the muscle. It doesn’t go from one to the other. Bob: You’re just strengthening the muscles here, that’s all you’re doing and the fat layer line over the muscles is not going to go down there. Brad: Yeah, from where it is and go directly into the muscle and disappear, it just doesn’t work that way. Bob: You’ve got some studies that you saw, right? Brad: Right, it’s easy to find good medical studies, studies that are scientifically proven that show that this is not the answer. Bob: You found seven studies done. Brad: Without even trying very hard. I’ve also taken a number of classes that all support this. I remember one instructor, he said, “Just remember, fat does not contract.” In other words, if you’re doing all these core exercises, the fat is not contracting. Bob: You’re not working the fat. Brad: Right. The body’s going to put it on where it wants often times from genetics. You know how your body genetically is, like my family all the males on my dad’s side, they have the belly. It’s just a genetic thing. I don’t get it in my legs or butt, it’s just right in the belly. Bob: Well, I won’t say what family side has this, but I have a family side where they get it in the belly and the butt. You can just see it in the family line. They’re all walking along with that trait. Brad: The truth is, you need to diet and incorporate exercise regularly. You want to exercise large muscle groups. No matter where you want to lose the fat, it’s going to come off where it’s going to come off. But remember large muscle groups. So, legs, hips, the core is a great exercise. We aren’t saying core is bad, we are saying, work it in with your exercising. When you work the larger muscle groups, you’re going to burn more calories more efficiently and it’s going to make the whole process speed up. Bob: You’re going to lose weight quicker and it’s just going to work a lot better. Back to the studies, just real quick, Brad, I just want you to be aware that every so often, you’re going to have somebody come out with a study that their basically saying you can do spot reduction. It’s probably not going to be a well-done study. You just have to be aware of that because I also know someone comes out with a study, well there’s a hundred studies that says you can’t, and there’s only one study that says you can. Brad: Right. Getting back to exercise, you know you can do aerobic exercise, which is going to burn more calories while you’re doing it, or you can do weights, which is great. Bob: I think you try to do both if you can. They’re both really great. The aerobic is definitely going to be good for your heart and the weights, I think a lot of times you can lose weight quicker with the weights sometimes, just because you’re developing the mitochondria which you burn off fat quicker. Brad: Right. It all depends on our units, as a matter of fact we’ve got a video coming up that is going to address those two specific areas and to decide what’s best for you or is it a combination. Just remember, if you’re doing weights, you really need to learn how to do it properly and stay safe and don’t end up with a back injury or something of that nature. Bob: Well again, if you can, you want to do squats, you want to do some bench and then you usually want to hit one for the core, right? Brad: Right, right and then combine it. The next thing, we’re not going to do a video on diet here but we’re going to really address some top things that if you keep these things in mind and do them it’s going to make a big difference. Bob: Number one, definitely have to decrease the carbs and the refined sugar, not eliminate them from your life by any means but most people are going to be surprised if they just reduce the amount that they are taking in and how quickly they can lose weight from that alone. Brad: And the biggest thing I’ve learned over the last year and a half, which I didn’t believe at first, you have to just reduce the breads. I think the breads are good for you, wheat, flour, all those good healthy stuff and then you learn about how your body turns it into sugar. Bob: Well they took out the part of the wheat that was really good, so it’s not whole grain anymore. If you can find truly whole grain bread, it’s going to be a lot better for you. They take out the currant so really what’s left is almost a sugar. So, if you think about it, if you’re eating a piece of bread, it’s almost like eating a donut. You’re not that far off. Brad: I like to think about marshmallows. Just psychologically it gives me a turn off so that’s been helpful for me. I didn’t cut it out 100% but quite a bit. Small portions, no eating after supper. Bob and I were just talking about that. Bob: Dr. Oz was talking about that. He was basically saying, you need to fast for 12 hours and I was like, I do that already. If you eat your last meal at 6:00, and you don’t eat again until morning, I mean that’s 12 hours easy. Brad: Unless you’re one of those people that get up in the middle of the night and go eat. You have 8 hours of sleeping, you have 8 now you only need 4 more on either end of it. Bob: There’s people whose schedules are different. Sometimes people end up eating later and getting up early and eat a lot earlier, but I mean, it’s not hard to do. I’ve read a lot of books on diet and one of them was the 4-hour Body by Tim Ferriss and he talked about that you don’t want your insulin levels to spike. So, yes, the small portions, and what he did sometimes was he’d eat something, workout and then eat again, as opposed to just eating one big meal. Brad: So, his dining room is right next to the fitness room, ha-ha. Bob: Well he talked about taking it so far on vacation when you know that you’re going to be eating badly to some extent, he would go and I know this is going a little stringent here but he would actually go into the bathroom and actually do toilet squats. He’s sitting on the toilet and he’d be doing squats and then he’d go eat and then he’d go afterwards and do something afterwards. Brad: I can just see, you’re all dressed up and oh, excuse me, I have to go do some squats in the bathroom. Bob: Yeah, one of his friends was giving him a hard time when he went into the bathroom with him but there he is. Brad: Come back sweating. Let’s get back on track. This is one of my favorite things that helps me: eating out is an expensive way to get fat. You can find places that have good quality food that fits everything we’re talking about with low carb, it’s not easy. You go out and typically you’re out with someone. The way I see it, if I’m going out to eat, I want to go out and enjoy myself and not think about dieting. Bob: See that’s usually my one cheat meal of the week. I was reading about the movie star, the Rock. He was going to a restaurant, he was meeting the guy that was interviewing him and he brought his own meal. Because he has to stay healthy and he’s eating out all the time. He asked the waitress, “Do you think I could get this heated up?” And the guy that was interviewing him says, “They’ll do it for me.” And they did it for him. They warmed up his meal and he ate a healthy meal. Brad: Say no more. One thing my wife and I like to do is some places don’t like this, and I don’t quite feel right about it but it’s okay, is we’ll order one meal and share it. There’s just so much, they come with these big portions. If I eat all that, half of it I need, the other half is going right here, you know. Bob: Yes, portion control is really huge. They talk about getting smaller bowls. I found that in my life I used to have this huge bowl for my cereal. I got a smaller bowl now and I eat less. Brad: Sure. Smaller spoon. Then the other thing, we referred to this already, I really think that if you can get a book on diet or nutrition, there’s something about when you read something, your mind absorbs it more. At least it does for me. I just can’t remember as well. Bob can really remember things from way back. Bob: Well, no, I’ve read a lot on nutrition because it got kind of interesting to me, so I did like the 4-hour Body by Tim Ferriss and the "Diet Doctor." That was a decent book too. We’ll have to find some of these books and put it down on our favorite books list. Brad: Once again, all these things are revolving around fixing everything except for, what can we not fix? Bob: A broken heart, but this does help a broken heart. Brad: It does! So, this is another key piece of the puzzle. Bob: Yeah, that’s right. We’re getting closer all the time. Brad: Keep watching and you’re going to find more pieces to the puzzle and we’re going to fix that broken heart. Bob: Bye, thanks! To learn more about the books mentioned above go to: 1) "The 4- Hour Body" by Timothy Ferriss: https://www.amazon.com/Hour-Body-Uncommon-Incredible-Superhuman/dp/030746363X/ref=sr_1_2?dchild=1&keywords=4+hour+body&qid=1597858094&sr=8-2 Visit us on our other social media platforms: YouTube: https://www.youtube.com/user/physicaltherapyvideo Website: https://bobandbrad.com/ Facebook: https://www.facebook.com/BobandBrad/ Instagram: https://www.instagram.com/officialbobandbrad/ Twitter: https://twitter.com/ptfamous Pinterest: https://www.pinterest.com/mostfamousPTs For this week’s Giveaway visit: https://bobandbrad.com/giveaways Bob and Brad’s Products: Grip and Forearm Strengthener: https://store.bobandbrad.com 15% off with code BLOG15 Wall Anchor: https://store.bobandbrad.com 15% off with code BLOG15 Booyah Stik: https://store.bobandbrad.com 15% off with code BLOG15 Knee Glide: https://store.bobandbrad.com 15% off with code BLOG15 Fit Glide: https://store.bobandbrad.com 15% off with code BLOG15 Massage Gun:https://amzn.to/36pMekg Hanging Handles: https://amzn.to/2RXLVFF Bob and Brad Resistance Bands Set: https://amzn.to/36uqnbr Check out our shirts, mugs, bags and more in our Bob and Brad merchandise shop here: https://shop.spreadshirt.com/bob-brad Check out other products Bob and Brad Love: https://www.amazon.com/shop/physicaltherapyvideo?listId=3581Z1XUVFAFY Check out The Bob & Brad Crew on YouTube by clicking here:  https://www.youtube.com/c/thebobbradcrew Medical Disclaimer All information, content, and material of this website is for informational purposes only and are not intended to serve as a substitute for the consultation, diagnosis, and/or medical treatment of a qualified physician or healthcare provider. Affiliate disclaimer: Keep in mind that we may receive commissions when you click our links and make purchases. However, this does not impact our reviews and comparisons. We are highly selective in our products and try our best to keep things fair and balanced in order to help you make the best choice for you.

Hi there! My name’s Eric Franklin, founder of the Franklin Method® – an innovative approach to creating happy minds & healthy bodies. Bob & Brad asked me to share some of my techniques with you, and I figured treating a tight neck and shoulders was a great place to start. So, what's the scoop? Picture, if you will, a copious bowl of your favorite ice cream. Double choc-chip with all the trimmings or frozen yogurt with fresh berries and almonds – whatever floats your boat. Marvel at its deliciousness for a moment with your mind’s eye. What if I told you that this mouth-watering thought can actually help release tension in your shoulders? Allow me to explain. Tightness in the neck and shoulders is a familiar feeling for many of us. A survey by the Centers for Disease Control and Prevention (CDC) revealed that almost every fifth person has experienced neck pain within the past three months. And though some pain Photo by Dana DeVolk on Unsplash in this area can certainly stem from actual injury or misalignment, the neck and shoulders can often just stiffen up due to stress or unhealthy habits associated with life in the 21st century. A symptom of modern living How much time do you spend looking down at your phone or hunched over a keyboard every day? For most of us, it hardly bears thinking about. We now live and work in more sedentary environments than ever before, resulting in less physical activity in our daily lives, fewer opportunities for our bodies to switch through the gears and precious little escape from the shackles of the typing position. To make matters worse, life today is more stressful than ever before. A 2014 report on stress in America by the American Psychological Association (APA) found that a shocking 75% of Americans reported experiencing at least one symptom of stress in the past month. And if we’re stressed, the body inevitably reacts with tension in our muscles and fascia. This destructive combination is not good news for the shoulders and neck. This part of the body can become chronically tense and fatigued, and if your shoulders aren’t moving freely, the deep muscles of the neck are often forced to compensate. Limited movement patterns can also cause the fascia to shorten, inhibiting muscle movement further and creating a vicious cycle. Please excuse the pun, but this is nothing to be shrugged off. Tackling tension There are various ways of easing tension in the shoulders and neck – from stretching, massage and yoga through to changing your pillow or creating a more ergonomic workplace. But today I’d like to focus on a gaming-changing technique you can try at home right away. I have spent many years developing the Franklin Method® – an evidence-based practice which seeks to change your body by changing your mind. We combine targeted movements with mental imagery (MI) to help you reconnect with your functional anatomy, and ultimately enhance your movement, fitness and wellbeing. The power of the mind In this case, mental imagery means performing an exercise while visualizing a metaphor which supports the movement. Consider for a moment how it feels when your “legs turn to jelly”! Picturing two towers of Jell-O in place of your legs helps you quickly tune in to that horrible nervous feeling. We at the Franklin Method® use our anatomical understanding of the body and its functions to design mental images that help you focus on a specific body part and maximize its potential. Mental imagery has long been considered to have a positive influence on the performance of muscle and neural tissue. And now a ground-breaking study on mental imagery released recently suggests that techniques that combine movement with mental imagery, such as the Franklin Method®, may specifically benefit fascial mobility and therefore movement in general. But enough theory already – let’s put some mental imagery exercises to the test on that stiff neck and tense shoulders. Your body’s wake-up call Before we begin, please take a moment to stand up and gently pat down your entire body – this will wake up your muscles and tissue and shift your focus from the mental into the physical. Now take a minute to listen to the sensations you’re feeling in your body, before settling into your neck and shoulders. How do they feel? Ready to be liberated?! The shoulder sundae This is where your favorite ice cream comes in. With your mind’s eye, imagine that your shoulders are made of lashings of your favorite scoop. Feel free to add some sprinkles on top and I always find a little sauce goes a long way. Now gently lift and lower your delicious ice cream shoulders, feeling the ice cream slowly but surely melting every time you lower them back down. As the mental melting continues, imagine your shoulder blades are slippery bars of soap sliding effortlessly up and down your back. Repeat this gently until the ice cream has well and truly turned to milkshake! As you should now feel, quite apart from being a fun thought experiment, this exercise helps you focus your attention within your shoulders and begin the process of melting all that tension away. The sponge down We’ll now move onto what I call “shoulder sponging”. In this exercise, we’re going to imagine that our trapezius (the trapezoid-shaped muscle extending from the base of the head to the middle of the back and between the shoulders) is a sponge. Try squeezing the top of this muscle like you’d squeeze a kitchen sponge and see it as a sponge in your mind’s eye. When you’ve tuned in to this image, reach forward and back with your other arm as you continue to squeeze. Now try taking a step in the opposite direction with the leg on that side while you squeeze – so step forward as you reach your arm back, and back as you reach forward. Repeat this on both sides. Now let’s shift our attention to the deltoid (the muscle on the outside of the shoulder leading down into the upper arm) and imagine this important muscle as a sponge with your mind’s eye. Squeeze it gently but purposefully as you lift your arm upward at angle of about 30 degrees forward of the frontal plane (i.e. the angle of scaption). Release your grip as you lower the arm down again, and repeat this on both sides. This act of sponging tissue helps improve mental body awareness, release tension, hydrate the fascia and improve overall flexibility. Nurturing the neck Let’s now visualize the joint between the head and the spine. It’s located between the mastoid processes – the rounded spots at the base of the skull behind the ears. Draw an imaginary line between these two points in your mind and rock your head back and forth from this exact location. Now place your fingertips on the base of your skull – at the inferior nuchal line where the muscles of the neck join the base of the skull. Extend your head slightly to relax the muscles at the top of the neck and make a circular massaging movement with your fingers on both sides. With any luck, you should become aware of the sensation that your neck has lengthened and the strain on its muscles has lifted. To bring your attention back into the here and now, try shaking your arms up and down as you bounce on the spot like a ball. Take the next step These simple exercises show that using mental imagery can be a great help in loosening the neck and releasing your shoulders – and the best bit is that you can practice these relaxation techniques whenever, wherever and as often as you need them. If you’d like to learn more about relaxing this crucial area of the body, you can check out my Relaxed Shoulders, Released Neck webinar. And that’s just the tip of the iceberg – the Franklin Method® is a vast collection of similar techniques focusing on various parts of the body and aspects of health and fitness. Our methods are taught by movement educators, physiotherapists and teachers of dance, Pilates and yoga around the world, helping students achieve performance gains, an enhanced range of motion and greater body awareness. Visit us at www.franklinmethod.com to find out more and benefit from our current half-price course sale. And remember: Next time you’re feeling tense, treat your mind to some ice cream! __________________________________________________________________________________ About the author... Eric Franklin is the Founder and Director of the Franklin Method Institute. Eric is known globally for his teacher training, books, equipment and online workshops. He is a qualified sports scientist, dancer, choreographer and movement educator, as well as a leading expert in imagery-based movement education. Eric has taught at numerous prestigious institutions, including the University of Music and Performing Arts in Vienna, the Juilliard School in New York and the Royal Ballet School in London. Visit www.franklinmethod.com to learn more about the Franklin Method® and its innovative approach to movement education, participate in a webinar or sign up for a training course. Important Links: Instagram - https://www.instagram.com/franklinmethod/ Learn more about the Franklin Method® & DNITM on this free webinar replay! - https://franklinmethod.com/fithealthyimagery/ Our YouTube Channel - https://www.youtube.com/c/Franklinmethodch Facebook - https://www.facebook.com/franklinmethod *All our images are copyright protected, they can’t be copied or used in any form without prior express permission of the Institut für Franklin-Methode.

This article is a transcribed edited summary of a video Bob and Brad recorded in August of 2020. For the original video go to https://www.youtube.com/watch?v=5f72rwKeWBA&t=302s Bob: Today we’re going to talk about shoulder pain. Twelve signs you need to see the doctor immediately.  This is a little bit deceptive because, not necessarily immediately with all of these. With some of these, I would say “yes right away,” but others, the idea is that you’re going to eventually see the doctor because this is something that needs to be checked out. Brad: Correct. Bob: Number 1, a recent traumatic event. Let’s say you’ve had a fall, you had a motor vehicle accident, or you’ve had an athletic injury. This is a case where you’re going to want to have someone from the medical field check you out. Brad: Right. You know, it’s painful, it’s swelling up, you can’t move it. There’s some other things. Bob: One of the reasons is, as you had mentioned earlier when we were talking Brad, there could be a fracture in there. You don’t have x-ray vision so you can’t see whether or not something may be broken, you could have a hairline fracture. Brad: Right, right. And then you may treat that differently as opposed to a strain or whatnot. Bob: Number 2, if the pain extends beyond your elbow. In other words, you have shoulder pain and it’s going down your arm. If it goes to the elbow, that’s not atypical. But, if it goes into the forearm, wrist, and hand, and especially if you have numbness and tingling there’s a good possibility you might have a neck problem. That’s where you need to have a professional take a look at you. Brad: Right. There is a good chance the problem may be in the shoulder, but also, or it all could be in the low neck.  I’ve had patients where their shoulder hurts and I treated their neck and it was the neck. So, that possibility exists. Bob: Or vice versa. Number 3, if you’re having inability to move the arm or the joint. Brad: So, if you try to lift up your arm and all you can do is this or that (can barely lift it) you need to go in. Bob: There are a lot of things that might be going on. It might be a rotator cuff tear, but it could be other things too. So, we just want to make sure. Number 4, you have signs of infection. So there’s swelling, the skin of the shoulder is warm, or hot to touch, the shoulder’s red and inflamed. You know, extreme pain is felt. Brad: Right. You’ve got a temperature. It’s a good idea to check your temperature. That’s a strong indication that you have an infection. Unless you have the flu or something. Bob: It’s funny, Brad, I had inflammation in my long thoracic nerve, a long time ago when I was in my twenties and I don’t know why that happened. But, I would have taken cocaine if you would have given it to me, because that pain was so bad. And it was constant. I mean, no matter what I did, no matter how I laid down. So, anyway, that’s on the side. Number 5, you are feeling unwell in association with the shoulder pain. So, you’re feeling bad overall and you’re having the shoulder pain. Could be something else. You know again, we are not medical doctors. We don’t want to get into that area. But there are other things that it could be. Brad: Sure. Bob: Number 6, you’ve had a previous history of cancer or tumor. There’s a type of cancer that actually gives you shoulder pain. The reason I know is I’ve seen this but also, unfortunately, my sister called me just this past week and they have a good friend that was having shoulder pain. He was watching our videos. Then he went to work, he works construction, he broke his shoulder. They found out there was a tumor in his shoulder. Brad: Oh, so the bone was weakened. Bob: Not to scare people, but it’s something to be aware of, especially if you’ve got a history of cancer already. Make sure you get it checked out. Number 7, if you have chest pain or a history of cardiac or heart problems. Not unusual for heart problems to manifest themselves: you could have it in the throat, the chest, you can feel it definitely down the arm and in the shoulder. Brad: Right, right. That referral pain is very typical. Often times if you’re not using your shoulder but you’re walking or your heart rate is going up and it refers pain to your chest, get that checked out. Bob: That’s a sign. Number 8, you have nighttime pain that’s impeding you sleep. Also, I’m always a little bit worried about nighttime pain that lasts a long time too. I mean, you might have irritated your shoulder during the day and so it continues into the night or it swells into the night. Or if you’re lying on your shoulder. There’s a good reason right there that it’s going to hurt. Brad: Right, yeah. If you wake up, you could have been lying on it, well that makes sense. But if you have no reason for the pain get it checked out. Bob: Number 9, you have swelling, bruising, or discoloration of the shoulder. Like, if you’ve had a traumatic event and a lot of times when you have bruising or discoloration, that means it was a little more serious. Something was torn or something was broken. So, that's why we give you that recommendation. Number 10, if you’ve had shoulder surgery in the past six to 12 months and you suddenly start having shoulder pain, you should see your orthopedic doctor to see what’s going on there. Number 11, if you have a history of dislocating your shoulder. And this is often, with a lot of younger people who can easily dislocate their shoulder. Brad: Right, with hypermobility. Bob: Right their hypermobile, and that type of thing you want to see the doctor. Unfortunately, if you tend to dislocate your shoulder a lot and you’re younger than 20 or even 25, I believe, they usually recommend surgery, Brad, because it’s just going to keep happening. Brad: Right, if it pops out, it’s painful and it pops back in and that’s getting worse over time, yeah. Bob: So, number 12, this is certainly one of those that isn’t an emergency, but if you have neck or upper back pain with the shoulder pain. But if your pain is here (see picture) that’s not really shoulder, that’s more neck. Brad: More than likely, right. Bob: So, in that instance you may what to have someone that really knows what they’re doing, trying to pinpoint what’s going on. Brad: Right, exactly. Bob: That’s it folks. Check out the rest of our video series on shoulder pain. Visit us on our other social media platforms: Website: https://bobandbrad.com/ Facebook: https://www.facebook.com/BobandBrad/ Instagram: https://www.instagram.com/officialbob... Twitter: https://twitter.com/ptfamous YouTube: https://www.youtube.com/user/physicaltherapyvideo Pinterest: https://www.pinterest.com/mostfamousPTs Bob and Brad’s Products: Grip and Forearm Strengthener: https://store.bobandbrad.com 15% off with code BLOG15 Wall Anchor: https://store.bobandbrad.com 15% off with code BLOG15 Booyah Stik: https://store.bobandbrad.com 15% off with code BLOG15 Knee Glide: https://store.bobandbrad.com 15% off with code BLOG15 Fit Glide: https://store.bobandbrad.com 15% off with code BLOG15 Massage Gun: https://amzn.to/36pMekg Hanging Handles: https://amzn.to/2RXLVFF Bob and Brad Resistance Bands Set: https://amzn.to/36uqnbr For this week’s Giveaway visit: https://bobandbrad.com/giveaways Check out our shirts, mugs, bags and more in our Bob and Brad merchandise shop here: https://shop.spreadshirt.com/bob-brad Check out other products Bob and Brad Love: https://www.amazon.com/shop/physicaltherapyvideo?listId=3581Z1XUVFAFY Check out The Bob & Brad Crew on YouTube by clicking here: https://www.youtube.com/c/thebobbradcrew Medical Disclaimer All information, content, and material of this website is for informational purposes only and are not intended to serve as a substitute for the consultation, diagnosis, and/or medical treatment of a qualified physician or healthcare provider. Affiliate disclaimer: Keep in mind that we may receive commissions when you click our links and make purchases. However, this does not impact our reviews and comparisons. We are highly selective in our products and try our best to keep things fair and balanced in order to help you make the best choice for you.

This article is a transcribed edited summary of a video Bob and Brad recorded in January of 2020.  For the original video go to https://www.youtube.com/watch?v=Rre_Na8xcoU&t=175s Bob: This is kind of a fun topic today, three words that will change your life. I have found, Brad, that a personal model or a personal mission statement or personal motivational statements tend to be very helpful in my life.  I found one that just really has worked with me, it really resonated well. Alright, so to me, the three words, in order to be effective, it has to have these three characteristics, in my opinion. One, it has to be short. If it’s short, it’s more powerful, you’re going to remember it. You’re going to say it every day. Number two, you have to have one that you can say daily. That it’s appropriate for you every day. Do you know what I mean? Let’s say, you were like, “I want to get a tan.” You know you’re probably only going to get a tan in the summer or not, it’s a bad example, but you put me on the spot here. There are some things that are good for right now, maybe you’re trying to save money for something. But it wouldn’t be good for you all year round. Brad: I see what you’re saying right there. Bob: Number three, it has to be personal. So, the one that I use, obviously, it’s not going to necessarily help you. So, what we’re going to do, we’re going to ask you to participate here. You can just write yours down on a piece of paper. We are going to go through ours. We have a whole sheet here; we’re going to list some of the ones that we picked. Brad and I did this separately. We both got the same sheet with a list and we had ones that are three words and we have some with four words too. Brad: Oh, we did go to four? Bob: We went and circled them so it’s going to be kind of interesting to see if Brad and I actually hit some of the same ones together or not. But we’ll talk about why we picked it.  I’m just going to give an example, I’m going to give you Abraham Lincoln’s. Do you know what one of his favorite sayings was? Brad: No. Bob: “This too shall pass.” You know what the beauty is of that statement? It works in good times and bad times. So, in bad times, or terrible times, like the Civil War, it was going to go away. Eventually things are going to get better. Brad: Sure. Bob: But it also helps as a reminder not to get a big ego. So, if things are going really well, then this too shall pass. Brad: Yeah, it keeps you modest. Bob: So, I’m going to give you mine right now, Brad. Brad: All right, Bob: So, Dwayne Johnson, "the Rock," you know who he is right? He’s worth like 280 million. He’s a big body builder too. He approaches every day like he has nothing. I mean, like he’s just starting from the start. So, he works really hard – Brad: Is he the bald guy? Bob: The bald guy, yeah, Brad: Oh yeah, yeah, Bob: And what he liked to say and I’m paraphrasing how he put it, but he goes, “I try to bring it every day.” So that became my saying, “bring it every day.” Brad: Sure. Bob: And it just really works. Like, I woke up this morning: okay, I have to bring it today. I have to give the people what they want. I have to do my best performance, and I have to work hard. Brad: Kind of like, "bring it on." Bob: “Bring it on!” Boy, that’s even pretty good too. So, Brad and I, we’re going to go through our list right now. Brad, why don’t you give one of your first ones that you found that you circled. Brad: Well, I didn’t circle this one, but you know, I’ve been doing this for years “strong like bull.” Bob: Oh, “strong like bull”, yep, here we go. Brad: When you’re feeling a little down or a little weak or you need a little pep, “strong like bull.” Bob: There you go. Now, remember folks, you start writing yours down too. Bob: So, one of mine is, “always add value.” You know, to the people around me, I’m trying to add value to their lives. Brad: That’s two words. Bob: “Always add value.” Brad: Oh! Always! Oh good. LOL Bob: LOL, okay. Brad: “Count your blessings.” My mother said that a million times when we were growing up. Bob: Did she really? Brad: Oh yeah. Bob: I think that’s a great one, especially in the mornings to do gratitude. Brad: Sure. Bob: Gratitude check. All right, another one that kind of fits right along with that is, “Be a giver.” Brad: Sure. Oh, there’s one that’s not on here, but maybe I overlooked it. I’ll always remember it because it was one of the last things my father said before he passed was – Bob: Awwww Brad: “Follow your heart.” Bob: Awwww, did he really? Brad: Yep! Bob: Aww, that’s cool. You make me want to cry, Brad. That’s really cool. Brad: Well, it’s true. Bob: That’s cool. Well I’ll give you mine. I’ll give you one that my wife likes to use on me, she says, “shut up, Bob.” Brad: LOL Bob: So, I had to break it up a little bit, break up the tense moment in here. All right Brad, give another one here. Brad: “Dream, believe, and achieve.” Bob: Wasn’t that one of the motivational speakers that came up with that? Brad: Well, I don’t know it just says it right here. Bob: LOL, yeah. Brad: But, you know, I’m sure it is one of those things that is exactly what they said or something similar. Bob: This is one my wife and I have been saying a lot now. We say, “do not judge.” I mean, we just try not to judge people. Everybody’s got crap in their life and you don’t know what’s going on. Usually there’s a good explanation for why they’re doing what they’re doing. Brad: It’s like the one “walking in someone else’s moccasins.” Bob: Yeah, It’s funny that you’ve mentioned that, Brad. We had a little plastic saying on my desk, and that was it. “Don’t judge someone until you’ve walked a mile in their moccasins.” Photo by Eric Lagergren on Unsplash Brad: Yeah, or you could say shoes. It’s longer than three words though. Bob: Right, yep, that one is a little bit longer. Brad: Oh, this is a classic, if you’re from Wisconsin. Bob: What does it say? Brad: “Enjoy your beer.” Bob: Ah, it’s funny cause I just came to that one, I go, “I know Brad’s gonna say that one.” Enjoy a beer, that’s right. My next one is, “Genius is patience.” Patience is such an overlooked value these days. I mean, in work to get any success or anything like that, it takes patience and persistence. I mean it takes a long time. People just don’t have any patience anymore do they? Brad: My wife does. Bob: Does she? Brad: Yeah, it’s absolutely incredible. Bob: Oh yeah, you’ve mentioned that before. Brad: Yeah, you know, the grandbaby will be crying and crying, and it’s like, “Oh my God, I gotta get out of here.” And she’s just very calm, but in other things too, with me, it’s incredible. Bob: Wow Brad: She’s just gifted with it. Bob: Yeah, LOL. Brad: What? Bob: You probably taught her patience, LOL. Brad: Well, she really is gifted with patience. Bob: You know, Socrates supposedly had a really naggy wife – Brad: Oh really? Bob: Yeah, yeah. And he said, he was glad for her because it taught him patience and composure. Brad: Oh really? Bob: Yep, he said he had to learn to accept this type of behavior. I mean, really, you can learn from anything. Brad: You know, you have to. If he is going to have her in his life for the rest of his life you have to learn that. Bob: Right. Brad: You have to adjust. Bob: Yeah, you have to adjust, that’s right. So, Brad you got another one? Brad: Oh, “focus and win.” Bob: Oh, I didn’t see that one, I would’ve picked that one too. Brad: I’m pretty good at focusing. I can focus everything out and focus on what I want to get done that day. Bob: And that is so important. I’ll tell you, that’s the second thing, with an ADD society, I think people have trouble focusing on what is important. You know, deep learning. I just read a book, and it's all about being able to focus for several hours at a time. Mike’s looking at the time, like, “How long is this gonna go on?” We only got a couple more. Brad: “Get fresh air.” Brad: It’s such a big difference in the morning, you wake up, you look groggy, you walk outside, say, get a breath of fresh air, the whole day is changed. Bob: I agree, I got out this morning, and it’s like, I don’t care if it’s winter. If I can get outside in the morning, and it’s nice, that’s all I care about.  All right, “learn from failures.” I really don’t look at failures as a failure, I mean it’s a learning opportunity. You’ve learned something. Brad: Sure. Bob: You learn something every time you do something wrong. Life will teach you, by God, it will teach you. Brad: Was it squeeze lemon juice until lemonade or – Bob: No LOL. Turn lemons into lemonade. Brad: There you go. Oh, here’s one. Of course, this was really popular 10, 20 years ago. “Just do it.” Bob: “Just do it.” Yeah, Brad: You know, it’s like you hem and you haw about doing something because you don’t really want to do it. You just have to slap yourself in the face and just do it. Get it out of the way. Bob: I got it, I got it. And I’m going to give my last one here, Brad. It’s, “let it be.” Again, that’s partly with the no judgement I got into. It’s like, well, so what, let it be. Brad: I thought that was from a song, Bob: Yeah, that too.  Was it, the Beatles, right? Brad: The Beatles, yeah. That’s a good song. Bob: Yeah, all right, you got one more Brad? Brad: Well, “settle your debts.” You know, that I like. It’s just nice to get that stuff behind you. Bob: I agree, if you don’t have debt in your life, you can do whatever. Brad: Well, whether it’s a financial debt, or something you need to take care of. Bob: Oh, sure, you owe someone. Brad: Yeah, and maybe you should go apologize. Something of that nature, you have to get it out of the way and get going. Bob: That was very good, because I was thinking money right away. But no, you’re thinking of the total picture. Brad: The big picture of life. Bob: Right. Brad: Yeah, finances are definitely always in there. Bob: So, I hope this topic was okay. We veered a little bit from our typical today. Brad: It’s our show, Bob. Bob: That’s right. LOL Brad: Darn right, Bob: All right, thanks everybody. Visit us on our other social media platforms: YouTube: https://www.youtube.com/user/physicaltherapyvideo Website: https://bobandbrad.com/ Facebook: https://www.facebook.com/BobandBrad/ Instagram: https://www.instagram.com/officialbobandbrad/ Twitter: https://twitter.com/ptfamous Pinterest: https://www.pinterest.com/mostfamousPTs For this week’s Giveaway visit: https://bobandbrad.com/giveaways Bob and Brad’s Products: Grip and Forearm Strengthener: https://store.bobandbrad.com 15% off with code BLOG15 Wall Anchor: https://store.bobandbrad.com 15% off with code BLOG15 Booyah Stik: https://store.bobandbrad.com 15% off with code BLOG15 Knee Glide: https://store.bobandbrad.com 15% off with code BLOG15 Fit Glide: https://store.bobandbrad.com 15% off with code BLOG15 Massage Gun: https://amzn.to/36pMekg Hanging Handles: https://amzn.to/2RXLVFF Bob and Brad Resistance Bands Set: https://amzn.to/36uqnbr Check out our shirts, mugs, bags and more in our Bob and Brad merchandise shop here:  https://shop.spreadshirt.com/bob-brad Check out other products Bob and Brad Love:  https://www.amazon.com/shop/physicaltherapyvideo?listId=3581Z1XUVFAFY Check out The Bob & Brad Crew on YouTube by clicking here:  https://www.youtube.com/c/thebobbradcrew Medical Disclaimer All information, content, and material of this website is for informational purposes only and are not intended to serve as a substitute for the consultation, diagnosis, and/or medical treatment of a qualified physician or healthcare provider. Affiliate disclaimer: Keep in mind that we may receive commissions when you click our links and make purchases. However, this does not impact our reviews and comparisons. We are highly selective in our products and try our best to keep things fair and balanced in order to help you make the best choice for you.

This article is a transcribed edited summary of a video Bob and Brad recorded in July of 2020. For the original video go to https://www.youtube.com/watch?v=hYjnXBxzmtM&t=95s Bob: Oh yeah, we’re ready!! Today we’re going to talk about the single best treatment for muscle tear or strain, by far. Brad: By far! Bob: So, I’ve had three muscle tears in my life, and we’ll go into this. Brad: It’s always about Bob! Bob: Yes, it’s always about me. As you get older, it’s a lot easier to do, get muscle tears, that is. Tell what happened, Brad. I’m going to tell them that you’re battling one right now. Brad: It’s my hamstring, it’s not a tear. I think this is a minor strain. I have torn it before, but this is a reoccurring problem. Which we’re going to do a video on coming up shortly. Bob: Sure. So, I tore my pectoralis, my tricep, my gastric soleus, that was the last one. Brad: Oh, that’s right. Bob: In each case it took longer to heal. In each case, they healed and then I re-tore them. Almost every time. Brad: Same in my scenario. Very common. Bob: You can have a minor tear, in fact, they grade them, grade them 1 through 3. 10% of the fibers, that’s a grade one. Brad: I’d almost call that a strain perhaps. Bob: Right, right, that’s probably what you’re referring to. Brad: Yes. Bob: Grade two is 10-90%. I think you might be in the 10-90% because of the fact that it keeps coming back, Brad, I don’t know. Brad: Yeah, well, that’s pretty broad, 10-90%. Bob: I know, they make it easy that way and then if it’s a grade three, you might even be looking at surgery, it’s 90%. Brad: Yes, you’ve got some pain. Serious pain. Bob: So, you start off generally with the PRICE method. An acronym. Brad: Protect, rest, ice, compression and elevation. Bob: You do that for a couple of days, but then after that, as soon as you put it under stress, it seems like it re-tears. Brad: Sure. Bob: So what we follow is the work of Cyriax, and you want to do some cross fiber massage to the muscle. So, let’s take a simple example here, Brad. Let’s say, you’re quadricep, you tore it mid top of your thigh. The fibers of the muscle run this way, up and down, so all you’re going to do is massage across. You’ll find the tender spot. It’s not hard to find. Brad: You have to palpate in there, look around, it’ll come right out at you. Bob: You’re going to massage across the muscle. Now this works well on smaller muscles, not like the quad, but let’s say you did your bicep. Brad: Or if you have tennis elbow. You’re going to get into those muscles. You’re not massaging the skin. You want to push down and get into those muscle fibers. And it can be a little painful at first. Bob: The thing is, Cyriax, if you go back to his old books, he would recommend for like 10, 15 minutes. Yes, you’re going to wear your hands off. Brad: Yes, your fingers. I never go more than probably two or three and I get pretty tired. Bob: Yes, I do two or three and then put it throughout the day. That’s what I do. Stretch it out. Brad: Right. Bob: But, I was looking at some research, Brad, and they were saying a lot of times what pays off is for you to use the massage prior to doing an activity. Like my wife’s now having trouble with her hamstring again. I said, “Have you been using a massager?” And she goes, “No.” I said, “Not only should you use it, but definitely use it before.” Hers is starting to really fire up. Brad: I hope she doesn’t watch this video. Bob: I hope not either. Love you, sweetie. Brad: Yeah, exactly. It’s kind of like, seriously, do you stretch before an activity or do you not? It used to be you always stretched and now there is controversy back and forth. This is kind of in the same realm with that. Bob: I think it’s a no brainer, Brad. I get some hip pain once in a while, and if I do the massage before I go out, no problems. I know that’s anecdotal one, but this is also the research is showing this. So, let’s go with the research. Brad: Well, it’s one of those things that you can do it. Bob: Yes, it’s not harmful. Brad: It’s not going to make it worse at all. So, see how your body responds. Bob: So, if you’re so inclined, we are going to mention that one product here. We’re kind of proud of this, Brad. This is the Bob and Brad massage gun. Brad: Well, there’s a long story to this but at one time, we just knew these are the massage guns, maybe they work and maybe they don’t. But over the last couple years, between patients and ourselves, we’ve become very good believers and the research now. Bob: Well, now, the other thing is these used to be like $400, $500. Brad: Yeah, they were expensive. Bob: We just wouldn’t even recommend them, because they were so high. Brad: Well, they’re not professional athletes buying them. We get the average person. Bob: Right. So for ours now, they’ve got just a super deal. I hate to sound like a salesperson here, but they did put forth a super deal. Brad: And the quality of this is awesome. We would not put our name on it if it wasn’t something we were proud of. Bob: Can you see our name on it? Look at that. Zoom in pretty close, ha-ha. It’s pretty tiny, but it’s on there. Brad: Let’s show them how it works. Bob: Yeah, you just hold on for about five seconds and it pops in. Brad: So, you’re going to do this directly over this muscle tear? Bob: I’m going to go right across the muscle fibers, just across them like that. It’s got different heads and I discovered this one, it’s got the air-filled one. That one is awesome. Brad: If you get close to a bone, it doesn’t hurt. Bob: No, no, it doesn’t. I forgot to mention that one. I did have a quadricep tear too. Brad: Yes, by your patella. Bob: Yes, right by my patella and I used to do this one. Brad: Now, I like this, if you put the round head on there, you can truly get the cross friction instead of going straight on, you can go from the side and it’s not as aggressive. You’re still getting that cross friction. It’s just an option. It depends on you, I might do that on the elbow, go at it from the side, for lateral epicondylitis, or tennis elbow. So it’s just another neat thing you could use. Bob: It’s one of those things that somebody in the family, at some point, is going to need this. Right now, we’re passing it around. I use it, like I said, on my hip in the mornings, before I run. My wife’s going to need it on the hamstring and that’s just us two at home. Brad: If you’ve got kids that are active and in sports, it will get used. Bob: Yeah. Anyways, enough for the sales pitch right now. Oh, It’s got five speeds too. Brad: Quit playing with it Bob. Bob: Alright, so what are some of the common muscle tears? A hamstring, as we mentioned, groin, hip abductors. Brad: Very common place for a strain or tear. Bob: Rectus femoris. That’s kind of a kicking one, you know. Brad: Yep, field goal kicker, soccer players. Bob: Lumbar paraspinals, that’s the muscles on each side of your spine, especially on the lower back. Brad: Right, that’s a pretty thick muscle group right there, on each side. Bob: Then the other one is the calf. It’s become very common, that’s what I did. So I’m going to tell you also the second best treatment I think is. Now, this is what you don’t follow, either Brad, I don’t think. You want to gradually, as it’s getting better, you want to gradually increase the stress on the muscle. That’s what I did with the calf muscle. I went on a treadmill and I would actually take weight on my arms and I’d try to run for a little bit. I could just tell like it would hurt and then I would go back to walking again. I did that for weeks. Just gradually increase the stress on it. You don’t think that way. I know you don’t. You go, you have two speeds, Off and zoom! Brad: I know but when I have a patient, I tell them to do it this way. I do have a hard time doing that. I’m getting better with age. I’m getting better, Bob. Wait, there’s one more thing. There’s one thing I want to add, to this protocol is the strain-counter strain in the acute phase is very simple to do. It’s also called positional release. If you look up Bob and Brad and put positional release, I think some of those videos would be useful. Bob: Did we do hamstring though for it? Brad: Yes, I believe we did. If not, I’m going to do it. Bob: Okay, I’ll have to look that up because I don’t think you did it yet because I want my wife to do it. I was showing her different ways to do it. Brad: Well, I’m doing it to myself right now and it’s been very effective. Bob: You’re doing it with the strap? Brad: Yes, that’s what I was doing the other day. Bob: Okay. Remember, Brad and I can fix just about anything, Brad: Except for, Bob: A broken heart. We’ll work on it. Brad: We have to start rehearsing these things. Bob: Thanks! If you are interested in the products mentioned above, they can be found at: Massage Gun By Bob & Brad: https://amzn.to/36pMekg Visit us on our other social media platforms: YouTube: https://www.youtube.com/user/physicaltherapyvideo Website: https://bobandbrad.com/ Facebook: https://www.facebook.com/BobandBrad/ Instagram: https://www.instagram.com/officialbobandbrad/ Twitter: https://twitter.com/ptfamous Pinterest: https://www.pinterest.com/mostfamousPTs For this week’s Giveaway visit: https://bobandbrad.com/giveaways Bob and Brad’s Products: Grip and Forearm Strengthener: https://store.bobandbrad.com 15% off with code BLOG15 Wall Anchor: https://store.bobandbrad.com 15% off with code BLOG15 Booyah Stik: https://store.bobandbrad.com 15% off with code BLOG15 Knee Glide: https://store.bobandbrad.com 15% off with code BLOG15 Fit Glide: https://store.bobandbrad.com 15% off with code BLOG15 Massage Gun: https://amzn.to/36pMekg Hanging Handles: https://amzn.to/2RXLVFF Resistance Bands Set: https://amzn.to/36uqnbr Check out our shirts, mugs, bags and more in our Bob and Brad merchandise shop here:  https://shop.spreadshirt.com/bob-brad Bob & Brad Amazon Store: https://amzn.to/2RTSLLh Check out other products Bob and Brad Love:  https://www.amazon.com/shop/physicaltherapyvideo?listId=3581Z1XUVFAFY Check out The Bob & Brad Crew on YouTube by clicking here:  https://www.youtube.com/c/thebobbradcrew Medical Disclaimer All information, content, and material of this website is for informational purposes only and are not intended to serve as a substitute for the consultation, diagnosis, and/or medical treatment of a qualified physician or healthcare provider. Affiliate disclaimer: Keep in mind that we may receive commissions when you click our links and make purchases. However, this does not impact our reviews and comparisons. We are highly selective in our products and try our best to keep things fair and balanced in order to help you make the best choice for you.

Nine years ago, Physical Therapists Bob Schrupp and Brad Heineck began a YouTube channel with the intention of sharing their knowledge on how to get fit, stay healthy, and live pain free. By providing free videos on these topics, they are able to reach people around the world who are striving to help themselves achieve these goals. The following are a few of the responses we have received from viewers. We appreciate all who take time to watch and we will continue to do our best to help as many people as possible to become healthy, fit and pain-free. 1. I did your intro song at an open mic. I got a standing ovation and everyone stood up with excellent form. Thanks guys. 2. As a 67 year old artist who sits for many hours a day, I really need such an exercise as this. I do a lot of tiny detail drawings, so am very close to my drawing surface for long periods, and get a bit slouchy and stiff after a while. I think this one exercise will help a great deal with the upper back pain I sometimes experience when I get into "that" mode of intensity and forget to straighten up enough. Thank you, gentlemen, for posting this exercise! You 2 are invaluable to our health. Great tips! & I like ur color-coordinated look today! 3. Hi Bob and Brad - you are the most famous physical therapists on the internet - in my mind especiallly. I am writing to thank you for the segments you have done on spondylolisthesis. I am an active, athletic 68 year old man. In 2014 I was diagnosed from an MRI as having “Mild, 4 mm, spondylotic spondylolisthesis is seen of L3 on L4. Otherwise normal alignment is seen.” I believe I acquired this due to prolonged sitting doing office work with poor posture and poor chairs. Six years later and my condition worsened to the point that I could only walk from the car into a store, or from the house to the mailbox. My pain manifested on the left side pelvic area and I thought I was having SI joint issues. Pain when walking but no back ache and no headaches. I will spare you the long story of everything I tried. But I will tell you that Saturday morning Sep 26, I watched your youtube clips on exercises for spondylolisthesis. Starting that day I began to do my version (not 200 reps) of Brad’s Spondylolisthesis (ADVANCED EXERCISES) for active people. O.M.Gosh Within 6 days I am now able to walk around the block with little to no pain. I will continue this program and increase my strength as I can - the payback is tremendous. I cannot express my relief and how much I am grateful to you two for the magnificent work you do as a public service. As I type this I have tears dropping down my face. Please know that your programs are extraordinarily informative and helpful. Thank you. 4. Hello! Thanks for your reply. I asked a handyman to come and see what should be done in order to embed the screws into wood, and he came up with the very easy solution of screwing the anchors directly into the closet frame that rests on the 2x4. So simple! I don’t know why it never even crossed my mind. Super solid, simple to install, very neat looking, and doesn’t deface anything. I thought of sharing this little light bulb💡... it just might come in handy for someone else. I am now enjoying your Bob&Brad anchors in the small bedroom I have converted into a mini home gym. I used to have to use the over-the-door/side-of-the-door system, but that was inconvenient as the front door to the apartment was the only door solid enough to resist the pulling. May you prosper as you keep on teaching how to stay fit. Your instructions are clear and easy to understand... and you are fun to watch and follow!I have subscribed to your channel. PS: I “accidentally “ found you by searching the internet for adequate wall anchors...but I found much more than a mere piece of equipment. Thanks again😃 5. You are the two men I most look forward to seeing throughout my week! Thank you for being so real, so raw, so helpful, so humorous (and so sharply dressed.) 6. You both are angels 😇😇on Earth saving many people who are suffering with severe pain n hell👍❤️❤️❤️. Thank you so much! 7. Hi Bob and Brad. I just wanted to tell you how much I like and respect your videos. I’ve been watching on YouTube for quite a while. I am a licensed massage therapist who often refers my clients to your videos. Thanks for what you do. Wish you could fix my broken heart though. 8. Thank you, I've been watching all those, wow they're brill, that's why I sought your help, I'll keep watching, I can't see my physio face to face here in UK so it's not good, hope alls OK where you are 9. I bought mine just over a month, and it is amazing! I use it almost every day. Here is the review I shared on Amazon for more info on my positive experience: “The description may say, “mini,” but it packs a punch - in a good way! I researched massage guns for several months before purchasing this one. The price of others kept me away, but I am experiencing what I would have expected from the other massage guns that are priced several hundred dollars more. I use it almost daily on my legs, hips, hip flexor, feet, lower back, glutes, and/or shoulders. It does a great job relieving my muscle pain and soreness that I experience from working out and the pains of aging with arthritis. It has also been great for massaging scar tissue after my total hip replacement, hip flexor release, and back surgeries. I love that it is easy to use and light weight. I look forward to Bob and Brad videos on its usage. Thank you for a great product!!” 10. This video came at just the right time for me. Just tried techniques recommended & experienced significant relief! 11. Your videos have helped me with this issue and others. Thank you so much for your dedication and your humor. Keep up the good work. 12. Thanks bob and brad for the lifesaving advice. I’ve taken this time at home to rehabilitate myself and it’s all worked. Thank you both so much. 13. A lot of your basic advice has improve my quality of life by leaps and bounds. thank you for this resource 😭 14. Thanks guys my sciatica finally went away for good giving hope to everyone out there my dr said nerves take so much longer to heal than muscle so stay positive 15. You are right, you are the best two physical therapist I have ever met. I am going to go to you guys on Facebook. Thank you 16. Thanks for your continued support- especially now, when more people might be home and finding projects that needed attending to. 17. Thanks again guys! Sciatica for 2 years you guys have helped me a lot.❤️ 18. Hi Bob & Brad! I'm watching your Utube videos & taking them all in. If I've got to I look back to see them again to help me. I've got a very bad back. So far doing the exercises before getting out of bed has helped. Thank you for taking your time showing us these great exercises! Take care! 19. You dudes are the BEST! WHO KNEW physical therapy could be so much fun!!! 20. I injured a groin muscle weeks ago and have been trying to get the issue worked out. I've watched numerous videos with tips but so far nothing has really giving me my range of motion back. I have a loop strap but didn't think of using it for this. Thank you so much for the updated video! 21. Thanks Bob and Brad, I've got a groin strain right now and have found this very educational. Love your intro song too. You guys are simply the best. 22. Timely! we’ve been walking daily for the last several months & are worried about having enough physical activity during the cold winter months. thanks! 23. That little bugger looks like it would come in handy! I’m doing my best to ward off the need for surgery but unfortunately I’m not doing a very good job of it on my own. I will say that, as a somewhat new subscriber, your videos have absolutely helped take my pain level down a notch. Thank you so much! You guys truly are the best. 💃🏼💃🏼🕺🏻 24. Have been one of your first 100 viewers and have shared your wonderfully educational segments to many. 25. Wow, you guys are on a roll! The algorithm is working since I'm seeing you daily now. 26. This is perfect timing! My hubby just turned to me and said my shoulder is killing me, and it is that dang tendon! Lol I have had to massage him for hours before just to give him a little relief. This is going to make his life way easier! Thanks Bob and Brad! 27. I just found this channel after suffering (and I do mean suffering) from what I think is a pinched nerve on my shoulder for the last 3 days, you guys have helped me so much at better understanding what a pinched nerve even is. I love the energy in every video! 28. Thank you so much for your videos, and this one really hits the nail on the head for me! This video explains things so much more, infinitely more, than my orthopedic dr did a couple weeks ago, and my current physical therapist did, because they didn't really explain it much at all! - which I am seeing right now for this very problem. My therapist did not give me your 2 exercises with the arm held up high - the hanging one & the statue of liberty; I might ask them about doing those when I go back in a couple days. 29. Hey from India. Thanks a lot... After 1 month suffering from rotator cuff injury. I got some relief. Thanks a lot both of you ..God bless you forever. 30. Thanks. I think that is my problem and all the information I have seen on your channel has helped. 31. You guys are wonderful. I love your channel. I find your information so helpful and you both so motivating. Thanks! 32. I always wish I could have had access to a PT whenever I needed, thank goodness you’re on YouTube. 33. I love your channel! Thank you. I suffer from RA, sciatica, old injuries 😔 and poor posture, naturally lol I've driven trucks and ridden/ trained horses most of my life I'm 47 now and I Hurt Alllll the Time! Low back, knees, ankles, feet, shoulders, wrists, hands etc.. so thank you for your short videos that are super helpful!! 34. I just found your channel and it's like a gift, I’m gonna watch every single video. Thank you a lot! 35. This is great for my clients. Easy to do and understandable. 36. God bless u both of u ... Like ur combination... U people r giving us more knowledge.. showing everything practically...keep going . 37. Thanks man this really helped me remove the pain from my biceps 38. Hey guys thanks for being my online free therapist God bless you guys with happiness and health. 39. Thank You for everything that you do, I’ve improved tremendously using the brochure that came with the wall anchor and your video. 40. Thanks, very helpful 💕. I remind myself every day to hydrate (for my entire adult life lol!!). Why do hydration levels and thirstiness not seem to correlate anyway??? 🤔🤔🤔 Thanks 🌸 41. Just wanted to let you know that I've been doing the pinched neck nerve stretches and boy are they great. It's only in my upper arm and shoulder now. So happy! Thank you! 42. Y’all are great, wanting to keep ppl healthy. Since retired 3 yrs ago, I drink less water! At work, water on my desk, I would just reach for it & drink out of habit. Now, I have to “think” about water & I’m doing better about it. I’ve noticed my skin & hair is dryer. So I’m making changes. Love your channel! 43. P.S. I love the way you two Professional Physical Therapists work together - with so few disparities - to "Bring your strengths" to The Table! TY, Bob & Brad. GOD bless. 44. “Air Squat Arama” is just what I needed as a reminder of proper alignment! Thanks so much! 45. Great stuff guys, I needed this today, your hitting one of my sore spots, (left shoulder going down my left arm) and I just stumbled on this video, by pure luck! Thank you! 46. Thank you for all these great tips! I’m learning so much from you wild and crazy guys how important posture is. 47. You guys are aWesome....😉 I work long shifts wearing heavy gear on my waist and over my shoulders. This exercise will help me a great deal. Thank you 😊 48. You both are angels 😇😇on Earth saving many people who are suffering with severe pain n hell👍❤️❤️❤️. Thank you so much! 49. I’m an adaptive yoga teacher. This movement will dovetail perfectly into my breath and posture work. Thanks! 50. Noticed my mum has bad posture, and I told her. She's nearly 73! I had bad posture until I took on your advice, its much better now. Thanks xxx 51. I needed this!! 20 years in the nursing profession has me all sorts of crippled at a young age. Thanks for all the great content!! 52. I’m adding this to my daily routine several times a day!! My father in law refused to do his pt exercises over the last 10-15 years and has had poor posture when sitting for so so long that now he can barely move, his center of gravity is so off because of his hunched over head and shoulders he’s a fall risk, it’s sad. I will be a Winner and do my W’s!! 53. You 2 are invaluable to our health. Great tips! & I like ur color-coordinated look today! 54. Thank you guys. I have lost a lot of weight by not going out and a good diet. I am now going nuts with this pandemic. I watched and wrote down your gluteal exercises last night and compared them with several others. I was up until 2 am. This "W" exercise is important to me to improve my posture and get back into shape when I can start hiking and canoeing with friends next year. 55. Thanks for the W stretch tip Bob & Brad. I did it this morning before a work WebEx and boy does that feel good! Then I used it as a greeting with my mother. It's the new "wave". I might start doing it with others as well! 56. You guys are a national treasure! Thank you for sharing yourselves and your ideas. 57. Discovered the channel yesterday night and binge-watched about 2 hours' worth of content. I've had back, neck, & shoulder issues for quite some time (for context, I'm 27 years old and 6'4"). I've used a few of the exercises (that I've learned from your channel) over the past 24 hours and I can already feel the difference. I plan on getting a foam wedge for my bed, some more pillows, a lumbar support pillow for my office chair, among a couple of other things to expand the number of exercises I can do and to improve my posture. 58. THE 2 MOST REAL PHYSICAL THERAPIST ON THE INTERNET! No gimmicks, smoke, fluff, nunna that.. their exercises and tips work. 59. I want to thank you for the shoulder exercises and incorporation of the “Boo-yah” stick. I asked my husband if he had anything in his shop that would work and he brought me a 5 ft piece of pvc pipe, about 1.5 inches in diameter. It’s perfect! ...and has helped my shoulders & neck tremendously! Recently spent a girl’s (old lady quilt retreat) weekend at a friends cabin, and didn’t take my 5 ft pvc pipe with me. While there I really missed the stretching & exercises you taught. On the second day a broom was left out in the kitchen so I tried it out, and it worked great! One of the gals asked me what I was doing, and the rest is history. The broom “boo-yah” stick became a neck & shoulder saver after hours and hours machine piecing quilt tops together. Thank you again! I wish you good things in return for all the good you share with the world! I love your style, and appreciate the information the two of you share in all your videos more than you know. 60. I just started PT for an impingement in my shoulder. Perfect timing!!! These look so easy and you guys, as always, make your videos so clear to understand. Can’t thank you enough. You have given me hope that this can heal. 😊 61. Thank you, thank you!! I've been getting shots in my shoulder for a bit, avoiding physical therapy during the pandemic, maybe now I can fix it myself instead. And you guys are adorable, BTW. 62. Thank you both♥️Hold my tension in neck, shoulder, spine. This helps with fibro also & couldn’t have come at better time, with these morning/evening temps beginning to dip down some. Every little thing helps❣️ 63. Wow it’s really nice to be told the causes and why or how the exercises help. Thanks gents I am sold on your channel 64. You are amazing! My friend who is a physical therapist recommended your site. Getting older and feeling the wear and tear on my active body. Thanks. 65. I appreciate the time you took and made these videos. They are so very helpful. I am coming out a very painful frozen shoulder and these are the exercises that are helping me. I've watched your other video as well, but simply great timing that I found you both! I plan on continuing even after my pain dies down. Thank you again. 66. Thanks for the videos. I have RA and I am trying to keep some flexibility so your stretching exercises are great! 67. Always so freaking timely! It's bizarre how in synch your videos are to my body's needs!😳😍🙃 68. I am a physical therapy student, and your videos are very helpful and informative. Thankyou! 69. You guys really helped with my Achilles pain -- which I no longer have -- so, thanks. And thanks for this this one too... 70. I wish I could like this video twice. The similarity between shoulder and hip girdles can't be overstated. Evolution, using or reusing a pattern that works. Constant wonder and amazement, that :) 71. Thank you for teaching something new; that is really fascinating... feels really good the nerve floss 72. After reading all of the comments, I feel the need to apologize to you for the many nasty or impertinent comments by people I don’t even know. You two offer effective exercises that likely help thousands of people. Please continue. You are VERY appreciated!! 73. Love you guys. You both provided significant more information and exercises I could do after extensive ankle surgery while I was on non-weight bearing status than my orthopedic surgeon or anyone on his staff provided, even after I inquired multiple times. Thank you for covering so many pertinent topics. 74. This maneuver needs a new name because it sounds like something that would hurt like hell. But I’ll try it because Bob and Brad say it’s ok. 75. Thanks Bob & Brad great exercise It really works for me with sciatic pain👌😀 76. I plan on becoming a physical therapist and athletic trainer and coach, and this is one of the most informative and entertaining pieces of info I have gotten. This channel is phenomenal ♿ 💪💪 77. Thank you guys I just did your test and I don’t have rounded shoulders but did the exercises anyway and now I feel so much better. 😇 78. I like you guys. It’s not often you can get some easy to follow instructions and a little humor too! 79. 10/10 as usual! Another excellent routine to add to my exercise routine. Ps: you guys are not only the most famous physios on the internet but the BEST LOOKING also 😎😎 80. I’m bound for hip replacement in a year or two and the pandemic had stopped my pre rehab atm so this is really helpful! Thank you Bob and Brad! 81. I just can't thank you people enough. This is what I needed for the longest time, I've been having pain in lateral hip, lower back and the knee after I once landed from a height on my right leg. 82. Have been doing the side leg exercises for a few months but realized I've been swinging at the same time so this has made me aware and to stay straight. So thank you 83. You are amazing, your method help me to get back to health. Appreciate your help 84. You guys helped me recover from my stroke. I did your videotaped exercises in addition to my physical therapy visits. Both of you look great! Congrats on your weight loss! 85. So I tried this. Today is the last day of the 5th week. I went from 181 Lbs to 170.6 Lbs. YEA! I never really paid attention to the carbs content before. Your video was revealing. I exercised routinely but could not drop weight. I was like what the heck? Why am I not loosing weight? So the reality of carb reduction does work. Also, along with that I exercise moderately. Stretching, a little dumbbell workout, and I average about 4 miles per day walking and a little jogging too. I am 61 year old Male. So hopefully this will encourage someone to do it. 86. I love you guys. Since lockdown started (in Scotland) so far you've managed to help me to: identify then fix the pinched nerve in my shoulder; sort my posture which has got rid of other back pain I was experiencing for years; you've encouraged me to enjoy exercising regularly and now there's this really sound nutritional advice which will help me, my husband and kids. Also, as a result of all this I'm even sleeping better (chronic insomniac the whole of my life). You also cheer me up, whatever else is going on. Congrats on your weight loss and thank you ever so much for the work you do. 87. I’m glad you made a video about this because although it’s very basic, most people don’t know this and it’s sad!!! Thanks for teaching the basics guys 🤓👏🏼👏🏼👏🏼 88. "I am what I yam ", you guys are hilarious and I've learn much especially for my herniated disc and sciatica on how to relieve the pain. 89. Watching your vids gives me my sanity back. I thank you gentlemen ☮️❤️😎 90. I have to admit - I thought your newer videos were older - you guys look 10 years younger too!!!! 91. These guys are honestly so helpful and their dry dad humor is hilarious, we must protect them! 92. Despite being a young adult, I cannot do push-ups. It feels like I’m straining every part of my body (back, shoulders, wrists). This video has completely changed the way I did push ups! I’ve been doing them that irritating way 93. Thank you! This is the hardest exercise for me with bad wrists. My trainer also gave me dumbbells to use to keep my wrists straight! Huge difference! 94.THANK YOU FOR ALL THE INFO YOU ALL GIVE I SUBSCRIBED SO I DONT MISS ANYTHING YAW SHARE ✌️✌️👏👏👏💯 95. You guys single handedly improved lives and way of living for the people's health in the world. Thank you! 96. I love you 2. Thanks for your ❤️, wisdom, & sense of humor. Keep on fighting the good fight. 97. The reason why you two are such nice, friendly, loving people is BECAUSE of your innocent, humble beginnings! Kindness, appreciation, a good work ethic, all of those things are why y'all are wonderful people who we rely on! Thanks to you both and your folks for raising 2 good boys who are so helpful to all of us! 98. I'm thankful for the two of you. You guys are the reason I can play the violin again. Your tips helped me fix my shoulder tendinosis. ❤❤❤ 99. I love learning from you! And your both so likeable. I have piriformitis, snapping hip and post Laminectomy syndromes. Just watched you doing the stretch with leg hanging off table and secured by hooking onto unaffected leg! I can’t wait to try one right now! Thank you! Please don’t ever stop! 100. Just want you to know that as a 28 year old USMC veteran you have helped my tremendously in dealing with my disability on my income. You two goofballs make real quality videos and you seem like genuinely good human beings. Thank you from the bottom of my heart for doing what you do, it has made my life so much more livable. Visit us on our other social media platforms: YouTube: https://www.youtube.com/user/physicaltherapyvideo Website: https://bobandbrad.com/ Facebook: https://www.facebook.com/BobandBrad/ Instagram: https://www.instagram.com/officialbobandbrad/ Twitter: https://twitter.com/ptfamous Pinterest: https://www.pinterest.com/mostfamousPTs For this week’s Giveaway visit: https://bobandbrad.com/giveaways Bob and Brad’s Products: Grip and Forearm Strengthener: https://store.bobandbrad.com 15% off with code BLOG15 Wall Anchor: https://store.bobandbrad.com 15% off with code BLOG15 Booyah Stik: https://store.bobandbrad.com 15% off with code BLOG15 Knee Glide: https://store.bobandbrad.com 15% off with code BLOG15 Fit Glide: https://store.bobandbrad.com 15% off with code BLOG15 Massage Gun:https://amzn.to/36pMekg Hanging Handles: https://amzn.to/2RXLVFF Bob and Brad Resistance Bands Set: https://amzn.to/36uqnbr Bob & Brad Amazon Store: https://amzn.to/2RTSLLh Check out our shirts, mugs, bags and more in our Bob and Brad merchandise shop here:  https://shop.spreadshirt.com/bob-brad Check out other products Bob and Brad Love:  https://www.amazon.com/shop/physicaltherapyvideo?listId=3581Z1XUVFAFY Check out The Bob & Brad Crew on YouTube by clicking here:  https://www.youtube.com/c/thebobbradcrew Medical Disclaimer All information, content, and material of this website is for informational purposes only and are not intended to serve as a substitute for the consultation, diagnosis, and/or medical treatment of a qualified physician or healthcare provider. Affiliate disclaimer: Keep in mind that we may receive commissions when you click our links and make purchases. However, this does not impact our reviews and comparisons. We are highly selective in our products and try our best to keep things fair and balanced in order to help you make the best choice for you.

This article is a transcribed edited summary of a video Bob and Brad recorded in April of 2020.  For the original video go to https://www.youtube.com/watch?v=BbHYpH0xWOg Bob: Today we are going to talk about 14 sleep mistakes you didn’t know you made. Brad: 14! Bob: Yes, I like that number Brad, that’s double your seven. I feel like I’m twice as good as you. Brad: Wow, well then you are really flying high Bob. Bob: All right, well Brad apparently doesn’t have any of these sleep mistakes going on. So, let’s start off with #1 you’re not sleeping enough. That’s a common mistake. People think they can get by on eight hours or less. The fact is most people need eight and a half hours. I know people that say they can get by on five or six hours. It’s really rare to find someone, they say one out of a thousand people, can get by on five to six hours without damaging their brain, their cardiovascular system. It’s going to cause you to gain weight. I mean all these things. There’s a lot of side effects from not getting enough sleep. Brad: Exactly right, Bob. Bob: #2 you don’t stick to a sleep schedule. From what I have read, this is the most effective way, if you’re having problems with sleep, is to stick to a sleep schedule. So that means even on the weekends, Brad. Brad: Ohhhh, you know, you want to stay up and watch a late movie. Bob: Nope, you need to stick to your schedule. Brad: Yep, I usually go to bed 9:30-10:00, but Saturday night, I’m guilty. I might stay up until 11. Bob: Oh boy, you’re a partier, aren’t you? I tend to try to stay with a variation, half hour to an hour. #3 – you exercise too late. Like 2-3 hours before bedtime, you should not exercise. It can get your system all riled up. I remember I used to play basketball late, on a basketball league, and we’d have late games like at 9:00. I’d get home and I wouldn’t be able to sleep for hours. My adrenaline was flowing you know. Brad: Right, it takes a while for everything to settle down from that. Bob: Ramp down again. #4 – caffeine and nicotine. You’d think this is very obvious to people but I don’t think they realize how long it stays in your system. You really shouldn’t have any of these eight hours before bed. Brad: 8 HOURS!? So, you can still have a cup of coffee for lunch if you go to bed by nine. Bob: Right, right, but this was a big surprise to me. As you age, and get older, it affects you more obviously, as everything seems to. Brad: Yeah, the aging process is no fun. Bob: No, it isn’t. But I remember the first time this happened to me, Brad. I’m like, every time I’d go home and visit my parents, I couldn’t fall asleep. I was like, just because it’s my old bedroom? Why couldn’t I sleep in it? Brad: Well, who knows what you were doing when you were a kid. Bad memories! Bob: Well, what happened Brad, is when I’d go home, we’d play cards at night. I would be drinking beer, but I’d also drink some pop later at night, and it had caffeine. Brad: So, alcohol and caffeine, no wonder you couldn’t sleep. Bob: An it never bothered me when I was younger. I was like, I could drink it right till I went to bed. That brings us to #5 you want to avoid alcoholic drinks right before bed too. So, I do like to have one drink at night now, Brad. That doesn’t seem to affect me. It’s true it can actually affect your breathing even, if you drink too much. My brother, he always says that the only times he snores is when he drinks a lot. Brad: Right, well, there’s a lot of people out there that don’t drink Bob, you know. Bob: #6 Avoid large meals and excessive fluids right before you go to bed. The fluids of course are going to cause you to have to get up and go to the bathroom a lot. How many times do you get up at night Brad, right now? Brad: Usually, just once. Bob: Yeah, me too, it’s just once. I do drink water before I go to bed too. You can get some indigestion if you eat too close to bedtime, so you want to make sure to watch that too. #7 There are medications that can delay or disrupt your sleep so you have to check with your doctor on that. Some of the prescribed heart medicines, blood pressure, asthma, you know, even the over counter colds, coughs, and allergy medications can affect it. Brad: Yeah, so get on your schedule with your meds, and stick to it, don’t forget. Bob: Yes, in other words, a lot of meds you maybe don’t have to take, or you can take earlier in the day, so check with your doctor. Brad: I think that they have apps on your phone that can remind you too. Bob:  #8 Don’t take a nap after 3:00. You hear that a lot of times. We see this in the nursing homes we work in a lot. People sleep all day long and then they can’t figure out why they can’t sleep at night. Brad: People can get their nights and days flipped around. Bob: Sun downers, right, isn’t that what you call them? #9 Make sure you have some time for relaxation before you go to bed, don’t schedule things until right before you go to sleep. I’ve done this Brad, where I knew I was going to be busy the next day, and I was working on something almost right until I went to bed. You’re all fired up, and you know, you want to have some down time. Do something that’s relaxing, reading or watching TV, whatever it involves. Brad: Right, my wife gives me a massage. Bob: She does not. Brad: Well, she did when we were dating. Bob: Oh, I was going to say, she doesn’t now. That would be a real find. #10 Take a hot bath before bed. What happens is once you get out of the bath, it cools down your core temperature, and your core temperature needs to decrease by 2-3 degrees Fahrenheit in order to sleep well. That’s why we tell you to keep the temperature in your rooms down. Which is #11 Keep your bedroom temperature around 65 degrees. There’s some variation there depending on the individual. You want to keep your bedroom dark and cool as we mentioned, gadget free. I found this one to be interesting Brad, you know, for years, we always had the hallway light on because the kids could get up. Lately, we’ve been turning it off, and I do sleep better. I mean it’s dark. Brad: We’ve got that same scenario right now. The night light in the hallway is on, and I’m telling my wife, we have to turn it off, it’s hampering my sleep after I get up and use the bathroom. But we have a little dog that’s blind kind of in one eye. My wife is afraid the dog is going to fall down the steps without the night light. Bob: That’s possible. Brad: So my sleep is being sacrificed for my dog. It’s all right though, I’m willing to put up with it. Bob: All right, what a man. By the way, my niece, one day, she was staying with my mom and dad, and she fell down the steps in the middle of the night. Brad: HUH!? Bob: Yeah, she was sleep walking, and she wasn’t used to having stairs. Brad: Did she have a night light? Bob: My mom did have a night light on, but I think she was sleep walking, and she fell right down, and these are steep steps. Brad: Is she okay? Bob: She’s fine, she’s older now. Brad: She didn’t have the Booyah Stik. Bob: LOL, the Booyah Stik. All right #12 You want to actually expose yourself to some sunlight during the day. That helps set your circadian rhythm if you can get 30 minutes of sunlight. That’s tough in Minnesota sometimes, and Wisconsin. Brad: Yeah, just think about the people up North, you know, Alaska. Bob: Up north, yeah. All right, #13 Don’t lie in bed awake. After 20 minutes, get up and do something relaxing, like reading. Brad and I always recommend that you try some deep breathing, like the 4-7-8 breathing method. That’s what I do when I can’t sleep. It gives me something to focus on, and it seems like it does relax me. I found out I’m doing shallow breathing because I’m up worried or upset about something. Bob: #14 If your mattress is uncomfortable, you’re not going to sleep well, right? We love our mattresses, right Brad. We both have a SleepOvation mattress. So, I know we’re putting a little plugin there, but it’s true. They found that the mattresses that are not totally firm, but medium firm are the best for sleeping, for people who are in pain. Did you know that? Brad: Yeah, actually, I did. Bob: We did videos on it. Brad: LOL, but actually you know, it’s so incredible because that’s what mine is. Before I had a firmer mattress, and then we put a two-inch memory thing on top, and that was better, but now my back feels so much better, I’m so happy with my SleepOvation mattress. Bob: All right, remember Brad and I can fix just about anything, Brad: Except for, Bob: A broken heart, but we’re working day and night, now that we have a lot of time. Brad: LOL, yeah, and then with the sleeping thing. That might help a little bit, get your sleep, eight hours, eight and a half hours. Bob: Yeah, that always helps the cardiac arena, so. Brad: All right, well, we’re done. Bob: Peace out! If you are interested in the products mentioned above, they can be found at: Purchase @SleepOvation Mattress: http://shrsl.com/1n2e2 Purchase Pillow: http://shrsl.com/1xch4 Visit us on our other social media platforms: YouTube: https://www.youtube.com/user/physicaltherapyvideo Website: https://bobandbrad.com/ Facebook: https://www.facebook.com/BobandBrad/ Instagram: https://www.instagram.com/officialbobandbrad/ Twitter: https://twitter.com/ptfamous Pinterest: https://www.pinterest.com/mostfamousPTs For this week’s Giveaway visit: https://bobandbrad.com/giveaways Bob and Brad’s Products: Grip and Forearm Strengthener: https://store.bobandbrad.com 15% off with code BLOG15 Wall Anchor: https://store.bobandbrad.com 15% off with code BLOG15 Booyah Stik: https://store.bobandbrad.com 15% off with code BLOG15 Knee Glide: https://store.bobandbrad.com 15% off with code BLOG15 Fit Glide: https://store.bobandbrad.com 15% off with code BLOG15 Massage Gun:https://amzn.to/36pMekg Hanging Handles: https://amzn.to/2RXLVFF Bob and Brad Resistance Bans Set: https://amzn.to/36uqnbr Bob & Brad Amazon Store: https://amzn.to/2RTSLLh Check out our shirts, mugs, bags and more in our Bob and Brad merchandise shop here:  https://shop.spreadshirt.com/bob-brad Check out other products Bob and Brad Love:  https://www.amazon.com/shop/physicaltherapyvideo?listId=3581Z1XUVFAFY Check out The Bob & Brad Crew on YouTube by clicking here:  https://www.youtube.com/c/thebobbradcrew Medical Disclaimer All information, content, and material of this website is for informational purposes only and are not intended to serve as a substitute for the consultation, diagnosis, and/or medical treatment of a qualified physician or healthcare provider. Affiliate disclaimer: Keep in mind that we may receive commissions when you click our links and make purchases. However, this does not impact our reviews and comparisons. We are highly selective in our products and try our best to keep things fair and balanced in order to help you make the best choice for you.

This article is a transcribed edited summary of a video Bob and Brad recorded in April of 2020. For the original video go to https://www.youtube.com/watch?v=cNITUyuIlQA&t=12s Bob: Today we’re going to talk about seven running tips for beginners. Enjoy running and avoid common injuries. This is the time of year that somebody might take up running again. Brad: Exactly right, Bob. That’s why we’re doing it. Bob: It was, uh, gosh, how long ago was it? It was 20-some years ago that I picked up running again. Yeah, I stopped for about 15 years. Brad: Bob and I have both been running for years and we both enjoy running and any time someone is interested, we’re ready to bring them into the group because there’s a lot of benefits to it. Bob: Come into the family. Brad: Right, exactly. Or you know, stay out there, but whatever. Enjoy it, you know. It’s fun to enjoy it and stay healthy. Some of the benefits are, you know one. You can reduce your weight. Go out and burn some calories. Bob: Sure. Brad: At the same time reduce stress. I think as an adult, that’s probably more of why I do it, than anything. Bob: It’s a large part of it. It is probably the number one stress reducer in my life. You know, when we had Adriaan Louw on, the pain expert, he said that with running you get that “runner’s high.” It was like taking how many milligrams of morphine. Brad: But it’s all natural. Bob: Yeah, it’s all natural. All good for ya. Brad: It’s from the pituitary gland and you can get that runner’s high. You may not get it when you get started, but as you get into it more, it gets more volume. The other thing is heart, it’s going to improve your heart condition, cardiovascular, blood pressure. My blood pressure clearly went down. I was at borderline high blood pressure. I did not want to take medication. And I started running and sure enough it dropped. Bob: So I bring it up, and then running brings it down. Brad: And another thing, it can be either done alone or socially. You know, you can do it with your spouse, a friend, a group. There’s lots of running groups around. And to me, doing something outdoors, is a big advantage. Bob: Yeah, that’s great when you can get that Vitamin D. Brad: Yep Bob: I mean, it can. It can help set your circadian rhythms. There’s so many benefits. Brad: Oh, absolutely. So, seven things, now this is what they’ve been waiting for. All this babbling. Now we got to the good stuff. Seven steps for success. And these are not necessarily in order, so take a little paper and pencil and jot ‘em down and see what’s gonna fit for you. 1)The first thing is set a goal, but not too hard. I’ve had people that were going to run a half a marathon in three months and they’ve never run before. And that’s the biggest scenario for a failure, because chances are you’re not going to be able to do it without some serious injuries, tendonitis, knee pain, you know, whatever the problem may be. So start out slow. You’re going to run a mile in the first month. Now if you’ve got a history of running, let’s say you ran in high school, like Bob, you know, 10 years off, then you can set your goal a little bit higher. Bob: Although it is surprising, Brad. It was really surprising. A mile and I was dogged. After just a mile and I mean I thought I was in pretty good shape. I was playing basketball yet. You may want to start off, like you said, a mile after a month. But the first day you might not what to, and you’re going to get into that aren’t you? Brad: Right, and the next thing that falls into this, is don’t set your goals too high. You can always increase your goals but if you got too high and you get injured, that’s when people just stop. Bob: Right Brad: You know they give it up and say, it’s not for me. Start easy and build into it. A really good way to start is: one-minute walk, kind of a warm up, and then a two-minute jog, and then a one-minute walk. Or you can go distance like: one block walk, two blocks jog and do that five times and see how you respond. Don’t run every day. Go every other day to give your body a chance to recuperate and recover from the new activity. Bob: Yeah, that’s interesting. My brother took up running again at one point and he just went right out and started it and he tore his calf. Brad: Whoa! Bob: You know, again, I think if he would have walked first and warmed it up a little bit and then ran. I think he would’ve avoided that and like Brad said, I mean, if you get injured, you’re set back. Then you may not go back to it. Brad: Exactly, right. I’m going to go out of my order a little bit, but that leads me into #2 stretching. You don’t have to go through a 20-minute stretch routine, although you could if you wanted to. But the most important thing in our opinion, I think Bob will agree with this, is calf muscles, hamstrings, and then just doing a general warm up. Bob: Yes, the calves are really critical. They’re a common one that I’ve seen people tear. And the hamstring is another one I’ve seen, although it tends to be more sprinting. It still could be a problem area. Brad: Yeah, I would say, yes, particularly hamstrings, you’re probably not going to pull them doing a jog, but you could. Calf muscles can get tight and ornery, if you go from walking to jogging. Bob: And that’s why it’s so important to go into it slowly. Every day I walk a bit first before I run, even though I’ve been running for years now. Brad: And then, you know, jumping jacks is a good one. Bob: Jumping jacks is a great one. Brad: Just do 20 of those just to get things moving. But if you start walking, and then you go to running, and alternate, you know, that’s pretty low-key. Bob: Exactly. Brad: You’re not going too aggressive. You’re probably going to be safe. #3 Shoes, people think oh I better get a good pair of shoes. An expensive pair of shoes versus a good pair of shoes are often times two different things. I used to buy the most expensive ones when I first started running because I thought I needed them. And this was 20 years ago. I spent $140 on these Air Max Nike things and finally I went to New Balance and bought them for half price, $70 and they were better. My feet felt better on those than they did on the expensive ones. Yeah, it’s all a matter of fit, really, and how the arch fits your arch. Brad: Right. We actually have a video on that, "How to Select a Pair of Running Shoes. Best Information." If you’d like to check that out visit: https://www.youtube.com/watch?v=cum6xWaJssk&t=21s. Bob: If you get seriously into running later on and you are running every day, they do recommend you wear a different pair of shoes every other day. Brad: Right Bob: This allows the shoe to recover. You know, it takes like 24 hours for it to recover. Brad: That’s not for beginners, Bob. Bob: No, that’s right, this is for beginners. Brad: Let’s stay on track, here. Bob: Right Brad: #4 Have a support group, family members, friends, that are going to say “you can do it!” “Get out there and run.” As opposed to, “why do you want to go run and bang up your knee joints?” “You’re gonna need a knee replacement in a year.” So, make sure you stay away from those people. Bob: Positive people. Brad: Yes, positive people, one thing that works good for me is have a buddy. A workout buddy, or a whole network. You may join a group on Saturday mornings, and you run as a group. You find someone that runs your speed. And you have a little social. I personally have one buddy that every Saturday morning, we do our exercise together and kind of keep up with how our workouts have been going throughout the week and if we learned anything new. Sometimes we just talk about sports. Bob: Yeah, I find how important that was when I was in college and I did weight-lifting. Some days you just wouldn’t feel like it, but then your friends would come by, “Come on, let’s go!” And you always went. Brad: Yep, those days when you don’t feel like doing it, sometimes you need a little push or a little help from a partner or a buddy, etc. Bob: I found once it becomes a habit, Brad, it’s hard to shake then. Then you don’t want to miss a day. Brad: Yesterday I did not want to go out. Bob: Didn’t ya? Brad: No. and I just did because I knew when I got done, I’d be really happy I did it. It ended up being my first mile was slow, my third mile was really good and it’s like it felt pretty fun, you know? You have to just get up and do it. Next, this is really important, #5 learn how to run relaxed. One of my first things when I was a cross-country runner in eighth or ninth grade, our coach said don’t run with tight fists. He said, let your fingers just touch. And that made such a difference because I used to run with fists, you know. Bob: Sure Brad: And my jaws were tight and my fists were tight and I was running really fast and really hard. And a half mile later I’d just be exhausted. Bob: Expending energy that you don’t need to. Brad: Oh, you’re so inefficient. So, relax your arms. Relax the jaw muscles, the face. Let everything relax. And just allow yourself to run. Bob: The other thing I’ll mention, Brad, it’s really important your posture. When you’re running in poor posture, your diaphragm can’t work like it should and it can’t take in air like it should.  I’ve seen people get better just by improving their posture. I worked with a cross country team and when they did this their times got better. Brad: Oh yeah, oxygen in, carbon dioxide out. That whole system is much better with good posture. So, now, here’s another one, Bob. Do not get into this trap. #6 Do not compare yourself to anybody else. You’re out there for your reasons. You’re out there to get better. All these benefits we talked about. I didn’t mention one thing about going to a race and getting first place at a race because if you have that attitude, if you’re a really competitive person, you have to set that off to the side. You know, after a couple of years, maybe you can get into it, but when you’re starting out, just enjoy it. #7 don’t increase your speed or your volume too much too soon. That can also either cause injury or psychologically burn you out, so just enjoy the activity. Bob: Exactly, some people look at that. You just need to think about it like you’re beating all the people who are still on the couch. You know what I mean? Brad: Yeah, exactly! Which is about 90% of the population. Bob: Right, right, so you’re doing so much better than the people that aren’t out there at all. So that’s if you want to compare yourself, compare yourself to them. Brad: Yeah, that’s an alternative. So, there’s seven steps. You know, by now you have written them all down. Take a look at them. Sleep on it overnight. Get up in the morning and get your warm-up in. Bob: Go to it. Brad: Go for a nice easy run. Bob: Thanks, everybody. Brad: Enjoy! Visit us on our other social media platforms: YouTube: https://www.youtube.com/user/physicaltherapyvideo Website: https://bobandbrad.com/ Facebook: https://www.facebook.com/BobandBrad/ Instagram: https://www.instagram.com/officialbobandbrad/ Twitter: https://twitter.com/ptfamous Pinterest: https://www.pinterest.com/mostfamousPTs For this week’s Giveaway visit: https://bobandbrad.com/giveaways Bob and Brad’s Products: Grip and Forearm Strengthener: https://store.bobandbrad.com 15% off with code BLOG15 Wall Anchor: https://store.bobandbrad.com 15% off with code BLOG15 Booyah Stik: https://store.bobandbrad.com 15% off with code BLOG15 Knee Glide: https://store.bobandbrad.com 15% off with code BLOG15 Fit Glide: https://store.bobandbrad.com 15% off with code BLOG15 Massage Gun:https://amzn.to/36pMekg Hanging Handles: https://amzn.to/2RXLVFF Bob and Brad Resistance Bans Set: https://amzn.to/36uqnbr Bob & Brad Amazon Store: https://amzn.to/2RTSLLh Check out our shirts, mugs, bags and more in our Bob and Brad merchandise shop here: https://shop.spreadshirt.com/bob-brad Check out other products Bob and Brad Love: https://www.amazon.com/shop/physicaltherapyvideo?listId=3581Z1XUVFAFY Check out The Bob & Brad Crew on YouTube by clicking here: https://www.youtube.com/c/thebobbradcrew Medical Disclaimer All information, content, and material of this website is for informational purposes only and are not intended to serve as a substitute for the consultation, diagnosis, and/or medical treatment of a qualified physician or healthcare provider. 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This article is a transcribed edited summary of a video Bob and Brad recorded in June of 2017. For the original video go to https://www.youtube.com/watch?v=0GAueDdMNh0 Bob: It’s kind of cool that we have this apple here today, Brad. Brad: Yeah, because it’s an apple, a plant-based diet. We’re going to eat it after this for lunch and we’ve got Craig here, who is basically you would consider him an expert in the field. Craig, do you want to introduce yourself? Craig: Hi, I’m Craig Martin. I’m currently going through a master’s program at UW LaCrosse. I am focusing on heart disease reversal in patients with cardiovascular disease. Bob: You were saying that the same principles also apply to diabetes type II and also arthritis, that some of these things would benefit that. Craig: That is correct. We are looking at a whole foods plant-based diet which does not contain animal products. No fish, no foul, no turkey. You name it, if it has a face or a mother, don’t eat it. We are also looking at removing refined oils such as olive oil, even extra extra extra virgin olive oil. Studies have shown that extra virgin oil olive does contain trans fat and trans fat negatively impact cardiovascular health. So, avoiding olive oils, can reduce your risk of increasing LDL cholesterol level, which leads to a heart attack. Brad: So, we’re talking pretty true plant based. Craig: Yes, very true plant based. Bob: I think we had this discussion before we went on air here, that is we know that a lot of people will not be able to do this strict diet. But I think even movement in this direction, towards some of these foods, is going to help you overall without a doubt. Craig: You’re definitely right. The more we can move to a Whole Foods plant-based diet, the more it will help everyone in all aspects of their life. The reason we preach a Whole Foods plant-based diet without any of the added oils, without any of the animal products, is that some people, even a small amount, can adversely affect their health. I personally experience benefits. I used to have asthma. I had asthma for 30 years of my life. When I started following a Whole Foods plant-based diet, my asthma disappeared. Bob: Wow, that’s interesting. Craig: I noticed that when I have a little bit of dairy, my asthma comes back, so I avoid it. I was able to complete a marathon, I almost qualified for Boston, my first marathon ever, in my life. I could barely run before. I would be wheezing for days because my asthma would flare up. Just removing that dairy product was all it took. My asthma disappeared. Bob: Okay, I always heard about how good salmon is, what about that? I eat a lot of salmon and the omegas, so there’s something negative about salmon too? Craig: Well, we have to realize that when we eat food from the ocean, what is in the ocean? We have PCBs, we have mercury. These animals are like sponges. They soak up all that PCB and mercury and there are warning labels on fish that say you have to be careful of the mercury level in fish. As we know, mercury adversely affects the brain, it adversely affects the immune system. Every system in the body. So, yes, as fish may have omega-3 fatty acids, we also have to realize that omega-3 fatty acids actually occur naturally in plants. They aren’t made in fish themselves. The fish eat smaller fish, which eat algae, and that’s how they get their omega-3’s. Bob: Can you name some other plants that have omega 3 that we might have access to? Craig: Yeah, definitely. Flax seed, for example, contains a lot of omega 6. Chia seed contains a lot of omegas. Bob: I’m writing these down. I guess I could watch the video later too. Craig: You can get it from broccoli, kale, spinach. Bob: I eat spinach. Craig: There you go. Cantaloupe, musk melon, there’s a lot of foods that have a lot of omega-3 fatty acid, even cauliflower. Bob: Great, I’m on that route Brad. Brad: Getting back to this bigger picture of this diet or shifting, what are some suggestions you want to make to viewers. Craig: Yeah. What research has found is when you cut these foods out the Institute of Medicine, one of the most prestigious bodies in the U.S., says that there’s no safe level of cholesterol consumption to consume in the diet on a daily basis. There’s zero. So, anytime you consume an animal product, that’s the only place cholesterol is found in the diet. So, if you’re consuming any animal, you’re consuming cholesterol. The Institute of Medicine also says that you should not be consuming trans fats. Trans fats are found in oils and animal products and partially and fully hydrogenated oils. Another thing that we’re not suppose to get is a lot of saturated fat. Those three components, increase LDL cholesterol production in the liver so avoiding those, will essentially decrease that production. So, where are major sources of saturated fats and trans fats? They’re found in oils, animal products, coconut oil, palm oil, palm kernel oil, coconut milk, coconut cream. Bob: Which is interesting because it seems as if they are really pushing coconut milk as a healthy alternative now. I had never read any of the research on it, so I had no idea, I saw it this morning in fact and thought, now is coconut milk really good for you or not? Craig: Yeah, and it’s interesting that there’s studies that show that really has no effect, it’s really not good for you. Most of the studies, they compare it to butter. They say, well it’s better then butter. Well, come on. Bob: Sure, it’s all relative. Craig: There was another study they were pitting Hostess Twinkies against another twinkie, from angel soft twinkie and it’s like, you know what, so what? They’re both not good for you. So, there’s a lot of studies out there that aren’t necessarily great studies. Bob: I’m sure the one that maybe throws people off a little bit is how diet can actually affect arthritis. I’m sure they’re thinking, “You’re kidding, isn’t arthritis just a deterioration of the joint and why would your diet affect that? Craig: Right, right. Well, there’s two types of arthritis. There’s osteoarthritis and rheumatoid. What researchers have found is when you remove these inflammatory foods from the diet which are high in omega-6 fatty acids, omega-6’s are found in meat products, refined oils, well I guess that’s really about it. They increase inflammation of the airway, I’m sorry, that’s in my asthma. Because with my asthma, I was consuming these omega-6’s high amounts and it was causing inflammation. The same inflammation happens in a joint as well, so we’re removing those products from the diet which removes the inflammation and then can relieve the symptoms or the pain that you’re experiencing. Bob: What are your thoughts on turmeric? Craig: That’s a spice that actually has a very positive beneficial effect for the body. Some of the research I’ve read is actually that if you use turmeric with black pepper, you can actually get the benefits longer inside the body. The liver wants to filter out the turmeric but for some reason the black pepper doesn’t allow the kidneys and the liver to filter out that turmeric. It stays in the body longer so it’s a beneficial effect over long term. Brad: I think other people are going to be thinking this, because a big thing in the last few years is eliminate the fats and the carbohydrates and now you can eat meats with all the fats because there’s certain fats that harbor a lot of good nutrients, vitamins and stuff and so this is kind of confusing me a little bit. I’m sure I’m probably not the only one. Craig: Yeah, you’re absolutely right, so what’s interesting is if you go back in to 1930s, I don’t know if you’ve ever heard of the name Walter Kempner. He’s a researcher from Duke University. What he did was, he took patients who were dying of kidney disease. They had extremely high blood pressure. What he did was he put them on an all-white rice, fruit juice and sugar diet. Some of these patients were able to regain their eyesight, there heart size shrunk, they reversed their diabetes. They reversed their heart disease. Brad: How is that possible? Craig: The diet consisted of about 5% fat and the rest of it was pure carbohydrates. He had patients that lost weight that 300-400 lbs. and they would be back to normal weight. Bob: You’re not suggesting this, though right? Craig: I wouldn’t suggest it. I would suggest a variety of fruits and vegetables. I would suggest, not white rice but brown rice or other types of rice. But the diet just shows the miraculous power that diet has at impacting the body. So, the diet consisted of about 90% carbohydrates and these people were getting well. So to think that carbohydrate’s the villain, it’s actually not the carbohydrate, it’s the food. The food is what carries the carbohydrates because carbohydrate isn’t a food group. Fruits and vegetables are food groups, carbohydrates are in those food groups. Bob: I cut out carbs in my diet. The carbs that I was cutting out was like spaghetti, breads, and I dropped ten pounds without trying, so I’m seeing the other end. It seems like carbs were the culprit for me. Was it because of the vehicle that I was getting them in? Craig: It can be. There’s great work by Dr. John McDougall who his whole premise is starch-based diet. When you look back in time and you look back through the years, individuals are consuming starches like rice, potatoes, beans, corn, oatmeal. Populations all over the world have found that when they follow a starch based diet, they’re trim, they’re healthy, they’re not sick. In my mind, if we move back to that, that’s a diet that I think we can all recognize as being excellent for us. 30 years ago, China was full of trim, young, healthy looking people. Now that, KFC’s and McDonalds have gone over there, people are becoming ill. So, we have to look at the food as the major vehicle as causing disease. So, I guess what I’d like to tell the viewers if we are going to wrap this up here, there’s a great book by Dr. Caldwell Esselstyn called Prevent and Reverse Heart Disease. There’s another website you can check out; it’s run by Dr. Michael Greger. It’s called nutritionfacts.org and he provides little five-minute video clips and a blog every day on nutrition news that you can use. He links all of his sources under there so you can go through and you can read them. They are all peer-reviewed. He tries to give you the best medical literature he can because his grandmother had heart disease and she ended up reversing her heart disease. She had been wheeled in the Pritikin longevity Center in a wheelchair, unable to walk with crushing chest pain, and ten days later she walked out without her wheelchair and she lived another 31 years by following a plant-based diet. It’s amazing. She was sent home to die and she ended up living another 31 years. Bob: So, I think we just touched upon this just barely, so you really are going to need to check resources here in order to become more educated on this. Brad: I really think this is one step closer, Bob: To fixing that broken heart. Brad: You better believe it. Bob: If you’re new to the channel, Brad and I can fix just about anything, Brad: But that broken heart. But we’re working on it. Craig is doing great. So, once again, thank you Craig for your helpful information! Craig: Your welcome. If you are interested in the products mentioned above, they can be found at: 1) Dr. Esselstyn's Prevent & Reverse Heart Disease Program: http://www.dresselstyn.com Visit us on our other social media platforms: YouTube: https://www.youtube.com/user/physicaltherapyvideo Website: https://bobandbrad.com/ Facebook: https://www.facebook.com/BobandBrad/ Instagram: https://www.instagram.com/officialbobandbrad/ Twitter: https://twitter.com/ptfamous Pinterest: https://www.pinterest.com/mostfamousPTs For this week’s Giveaway visit: https://bobandbrad.com/giveaways Bob and Brad’s Products: Grip and Forearm Strengthener: https://store.bobandbrad.com 15% off with code BLOG15Wall Anchor: https://store.bobandbrad.com 15% off with code BLOG15 Booyah Stik: https://store.bobandbrad.com 15% off with code BLOG15 Knee Glide: https://store.bobandbrad.com 15% off with code BLOG15 Fit Glide: https://store.bobandbrad.com 15% off with code BLOG15 Massage Gun:https://amzn.to/36pMekg Hanging Handles: https://amzn.to/2RXLVFF Bob and Brad Resistance Bands Set: https://amzn.to/36uqnbr Check out our shirts, mugs, bags and more in our Bob and Brad merchandise shop here:  https://shop.spreadshirt.com/bob-brad Check out other products Bob and Brad Love:  https://www.amazon.com/shop/physicaltherapyvideo?listId=3581Z1XUVFAFY Check out The Bob & Brad Crew on YouTube by clicking here:  https://www.youtube.com/c/thebobbradcrew Medical Disclaimer All information, content, and material of this website is for informational purposes only and are not intended to serve as a substitute for the consultation, diagnosis, and/or medical treatment of a qualified physician or healthcare provider. Affiliate disclaimer: Keep in mind that we may receive commissions when you click our links and make purchases. However, this does not impact our reviews and comparisons. We are highly selective in our products and try our best to keep things fair and balanced in order to help you make the best choice for you.

This article is a transcribed edited summary of a video Bob and Brad recorded in May of 2018. For the original video go to https://www.youtube.com/watch?v=QOm7qAFGVMg&t=137s Bob: Body Warns 1 Month Before Heart Attack – 7 Warning Signs YOU MUST KNOW. This sounds pretty ominous Brad. Brad: It is. You know, something as therapists who have been doing this for over 50 years combined, we’re well aware of these signs. It’s just part of our daily mindset. For people who aren’t aware of this, we want to let you know that we’ve seen this at work. We’re aware of it in regard to our own bodies. I’ve had experience with it personally. Bob: Yes, you should never discount these. I mean, if I see even one of these signs in a patient, I look at it very very seriously. Fortunately for us, we have nurses available quite often that are nearby, but I never discount it. I never not believe the person. Brad: These warning signs are a real important and serious thing and you just need to be aware of these. Should we get right into it? Bob: Yeah, let’s go. Probably number one is one of the more common ones. Brad: These aren’t particularly in order of most common. You may have one of these or you may have several. There’s seven of them here. One is pressure, squeezing, often in the center of the chest, often in the left side of the chest. It doesn’t always have to be on the left side. Bob: It’s like an elephant sitting on your chest. Brad: It’s a very common complaint from people. The whole reason for a heart attack is that the heart is lacking blood supply to the heart muscles because one of the arteries is being occluded or blocked off. Then your heart is like, I need some oxygen and blood so it's sending off pain. Often times, the pain is not here at the heart, but like to the left side then we’ve got some other symptoms coming up on referred pain. Bob: Yes, the thing about this is, don’t always look for that chest pressure. I’ve had patients who literally were having a heart attack when we had them in the department. Most of them didn’t have the chest pain. Not even the pressure on the chest. They had some of the other ones. We’ll go through them. Brad: The next one is referred pain, where people will say they have pain in their left arm or their jaw or their neck, but the source of the pain is the heart. A heart attack technically is a myocardial infarction. If you ever see that or read that name that’s the same as a heart attack. Because the heart is lacking in the blood supply, the pain refers, and I don’t know if that’s clearly understood. Bob: It’s strange that it refers all the way down the left arm. I’ve never understood what the pathway is that allows that. I’ve seen it where a lot of people have mistaken it for heartburn. Especially if you have heartburn normally. It’s kind of a tricky thing because, do you go in? I think if it persists or if it doesn’t get better with what you normally do for heartburn, like take antacid or something. Brad: Right, and if that doesn’t help it, this all falls together but sometimes even pain in the abdomen can be a referred pain. This is not a straightforward thing but there’s all these signs that you have to think about. Bob: You actually can have a couple combined and then you really start to worry. Brad: The body just becomes weak often times. People say they feel sluggish. They don’t have the energy they normally do. It’s because the heart is not moving the blood to the body with as much force as it normally can because it’s becoming weaker as a result of the poor blood supply to the muscle. Bob: You know, since you brought that up Brad, I’m going to throw one more in there that kind of fits along in there. A lot of patients I have seen that were in the midst of having a heart attack they become very ashen, very grey looking or that pallor or white look. Brad: Like that ashtray look. Bob: Yeah. Their color just does not look good. Most of the ones I’ve seen that was the case. Brad: Often they have the next number: the dizziness, the cold sweats. You start to get beads of sweat coming off the forehead when it’s not warm out. It's not because of the temperature. Bob: I had a patient come in and he walked in a very short way and he was just sweating. I asked him if he normally sweat like that and he goes, “no, no”. I’m like, this is not good. So, I called Dr. Peterson, down in Rushford, and I say, “Doc, you know this is going on,” and he goes, “Well, Bob, I think I should be seeing him rather then you.” I actually drove him down; I probably shouldn’t have. I should’ve probably called an ambulance because they airlifted him, it was that bad. That’s another mistake by the way, if that person starts having the heart attack, what are you going to do? Maybe if you’re trained in CPR but you have to call the ambulance and get them down there so they can help. Brad: I don’t want to prolong these steps, but my father had a heart attack about five years ago. It was in the middle of the night. He woke my mom up and said, “Jeez, I don’t feel good, I think I’m having a heart attack.” Because he had heart problems. So, what does he do? He goes in the car and he drives not to the hospital that’s three miles away, because that hospital’s no good. He has to go to the hospital that’s 30 miles away. He’s literally driving himself to the ER. Bob: Did your mom come with? Brad: YEAH! She wasn’t driving at that time. She’s in there all nervous while he’s driving with his arm and chest hurting. He made it there and everything turned out okay but don’t do that. Call 911 and get the ambulance. I’m glad I heard about that after he got well. Bob: Right, that’s not a story you want to hear. Brad: Another one, shortness of breath. That’s one where you may be doing an activity, a little more active then normal and you get short of breath and it’s like, why am I getting short of breath, I didn’t do that much. Sometimes it’ll happen without any activity. This is what I had and when I went in, the doctor said, "when you do an activity that normally raises your heart rate, you normally get short of breath. But are you getting clearly more short of breath than you should be." Then often times there’s other symptoms so activity can create symptoms but then when you rest, your symptoms can go away. Bob: I have a friend that I saw this past weekend and he was at a factory where he works. He became short of breath and they ran him immediately to the hospital. It was a panic attack and that was his only symptom was shortness of breath, but they took it very seriously. Brad: We’re kind of mixing this up a little bit because they are related, but the final one would be nausea. A person just feels ill. So, these can overlap. It’s not just one, two, three. If you get more then one of them, if you just don’t feel right about it, get to the hospital. Get there, find out what’s going on. They’re going to check you, they’re going to draw some blood, they’ll check your troponin level, which is something in the blood that happens after you have a heart attack. I don’t want to get into details about that, but I do want to give some good news before we finish this video. I don’t know the exact percentage, but I do know it’s over 30% of people with chest pain that go in, do not have a heart attack. Other causes, such as Costochondritis, we’ve got a couple of videos on that, you may be getting it from a lung problem. You may have pleurisy, pneumonia, things that can cause a problem. Bob: Acid reflux. So, there’s a lot of other causes but that still doesn’t mean you discount it. Brad: Yes, you have to go in and make sure you know. Bob: If you don’t, we’re going to come out and slap you. That’s the one time we get violent. Brad: Your life is literally at stake here. Bob: So, be around, be around for your loved ones. By the way Brad, this really fits, Brad: it really does, Bob: Brad and I can fix just about anything, Brad: Except for, Bob: A broken heart. Brad: But go on into the ER and they can fix it right there. Bob: Thanks everybody for watching. Visit us on our other social media platforms: YouTube: https://www.youtube.com/user/physicaltherapyvideo Website: https://bobandbrad.com/ Facebook: https://www.facebook.com/BobandBrad/ Instagram: https://www.instagram.com/officialbobandbrad/ Twitter: https://twitter.com/ptfamous Pinterest: https://www.pinterest.com/mostfamousPTs For this week’s Giveaway visit: https://bobandbrad.com/giveaways Bob and Brad’s Products: Grip and Forearm Strengthener: https://store.bobandbrad.com 15% off with code BLOG15 Wall Anchor: https://store.bobandbrad.com 15% off with code BLOG15 Booyah Stik: https://store.bobandbrad.com 15% off with code BLOG15 Knee Glide: https://store.bobandbrad.com 15% off with code BLOG15 Fit Glide: https://store.bobandbrad.com 15% off with code BLOG15 Massage Gun:https://amzn.to/36pMekg Hanging Handles: https://amzn.to/2RXLVFF Bob and Brad Resistance Bands Set: https://amzn.to/36uqnbr Check out our shirts, mugs, bags and more in our Bob and Brad merchandise shop here: https://shop.spreadshirt.com/bob-brad Check out other products Bob and Brad Love: https://www.amazon.com/shop/physicaltherapyvideo?listId=3581Z1XUVFAFY Check out The Bob & Brad Crew on YouTube by clicking here: https://www.youtube.com/c/thebobbradcrew Medical Disclaimer All information, content, and material of this website is for informational purposes only and are not intended to serve as a substitute for the consultation, diagnosis, and/or medical treatment of a qualified physician or healthcare provider. Affiliate disclaimer: Keep in mind that we may receive commissions when you click our links and make purchases. However, this does not impact our reviews and comparisons. We are highly selective in our products and try our best to keep things fair and balanced in order to help you make the best choice for you.

Deborah B. Riczo, PT, DPT, MEd, Author You are not alone The vast majority of women by the third trimester of pregnancy will have back or pelvic girdle pain (up to 75%!). That doesn't make it OK, I know. But it is a reason many healthcare providers do not address these complaints, because "it comes with being pregnant" and will "get better after the baby is born." But what about for RIGHT NOW? And what if you have had your baby and you STILL are having pain?? Here I talk about exactly what is pelvic girdle pain. You can have pelvic girdle pain along with other problems, like pressure or bulging in your pelvic floor (indicating POP or pelvic organ prolapse), leaking urine/feces/gas, painful intercourse, bulging or doming in your abdomen (indicating diastasis recti abdominis or DRA). I will refer to these below in the exercise section. I am a physical therapist who has concentrated in women's health for my career. You can see my biography profiled at my publisher, OPTP.com here. (https://www.optp.com/blog/PROfiles-Deborah-Riczo) What can You do? Here is my LIST which is definitely NOT in order of importance. How important each one depends on you, your situation, your body, and your life up to this point. There are links to give you more info, some of these links go to my Instagram account, @RiczoHealthEducation. Follow me for ongoing info! 1️⃣Exercises 2️⃣Change your positions often during the day 3️⃣Wear shoes with support. Even when in your home! 4️⃣Pain with sleeping? Check out the age of your mattress 5️⃣Wear a supportive bra! 6️⃣Try a maternity and/or sacroiliac belt or compression shorts 7️⃣Eat healthy and be aware of pregnancy "no-no's" 8️⃣Take care of yourself Exercises Exercises during pregnancy and postpartum are so important, and even more important is that you are modifying your exercises depending on what stage you are on this incredible journey. For example, during the last half of pregnancy, avoid positions lying flat on your back as this position can cause some compression on your arteries and veins, and result symptoms from light-headedness, migraines, to medical emergencies. (This has been documented during some medical procedures when a woman is flat on her back for a prolonged time.) Simple remedy--get off your back or put a rolled towel under the right hip when lying flat! Breathing rhythmically and avoiding any breath-holding is always important, during exercise and also in our day-to-day functioning. The general rule is to exhale just before and during the effort, which reduces excessive pressure in your abdomen in all directions, including your pelvic floor and abdominals. This is extremely important if you are experiencing any leaking urine, bulging or heaviness in your pelvic floor and if you have a diastasis recti abdominis. I am going to start with the exercises that can make you feel more comfortable and can effectively decrease pain. Here are my top 4️⃣that are great during pregnancy and postpartum. That includes those women who have had a Cesarean delivery also. You can find more valuable information and exercises in my handout "Exercise and More." Of course, there are plenty more exercises that are beneficial and are included in my book‼︎ "Back and Pelvic Girdle Pain in Pregnancy and Postpartum" published by OPTP.com, 2020. Buy now at OPTP.com. Buy now a Amazon.com. I am describing more about this book here: Back & Pelvic Girdle Pain in Pregnancy & Postpartum The links in the exercises below will give you more details and take you to my Instagram account, @RiczoHealthEducation. Follow me for ongoing exercises‼︎‼ 1) Activating your deep core muscles. This is a great exercise to start during pregnancy and continue throughout your life because it works on your deep core and the coordination of these muscles. When your core is not working properly it can contribute to organ prolapse (of the bladder, uterus or rectum), problems with incontinence (urine and feces), and painful intercourse. This is a good exercise also if you have a diastasis rectus abdominis, or DRA. If you have a DRA you will notice a bulging or doming of your abdominals especially when you lift your head. If you are having these symptoms (bulging/heavy sensation in your pelvic floor, incontinence, painful intercourse, bulging or doming of the abdominals) seek out help from a pelvic floor therapist (see last section below). I do go into more detail in my book with advice on beginning steps. 2. Pelvic tilts in various positions Whenever you are in one position too long you have not been moving your low back, pelvis and hips. Keep this exercise in mind as you can usually find a position to do it and your muscles will thank you! 3. Hip abduction and adduction in various positions When you do this exercise with focus on the breathing and "toes in, toes out" patterning it targets your hip muscles to relax which often are one of the causes of pain and discomfort, especially when one side is tighter than the other. 4. Hip flexor stretch in half-kneel and standing Although this is called a stretch, if you tighten your buttocks muscle and work on using your hands as little as possible for balance you will be working on a bunch of things! Remember to breathe! Change your positions during the day. . . Excessive sitting is not only linked to increasing your risk of cardiovascular disease and cancer, as well as other health conditions, but too much sitting also weakens your gluteus maximus muscle (buttocks muscle) and tightens your hip flexors. We need a strong gluteus maximus muscle and flexible hip flexors (see stretch above) for a healthy back and pelvic girdle. And the endurance for when the baby is here 24/7! So... 1️⃣Try to alternate between standing and sitting during the day if possible. 2️⃣Stand or walk when talking on the phone. 3️⃣Walk or stand during your lunch break if you have been sitting a lot. 4️⃣Use a standing desk and alternate your positions or put your computer on a high counter. 5️⃣Don't avoid the stairs! They are your friend as long as it is not causing you pain. Use the rail for safety, and only what you need for support! Walking up the stairs "lop-sided" is hard on your body. 6️⃣When sitting you may feel better using a small pillow or lumbar support behind your back and when sleeping on your side a pillow between your legs and a small folded towel under your belly. Wear the right shoes Choose good supportive shoes especially when you know you are going to be on your feet for a while. Flip flops DO NOT FALL INTO THIS CATEGORY‼︎ Avoid walking barefoot, especially on hard surfaces. (This means inside your home too!) The extra weight of pregnancy and postpartum (still carrying the baby!) and your relaxing hormones can play havoc on the ligaments of your feet. Take inventory of your mattress Being uncomfortable while sleeping does come with the territory of late pregnancy. BUT you may be more comfortable on a different mattress. See this post for more info! Wear a supportive bra Your breasts are naturally getting larger during pregnancy and will continue if you are breastfeeding. Now is not the time for stretchy, lacy bras! Choose non-elastic straps and bras that give you good support. Your back and neck will thank you for it. Nursing bras work well in that last trimester and then you get extended use of your purchase. Try a maternity support, sacroiliac belt or compression shorts Because your muscles and ligaments are stretching during the growth of your baby (or babies!) and take a while to resume their normal, you may feel "loose" or "not held together." That is the purpose of the core and hip exercises. Many women enjoy the compression of a maternity support, sacroiliac belt or compression short during their pregnancy and postpartum period. If you are pregnant and walking around always giving your lower abdomen support, it is a good indication that a maternity support or maternity compression short/legging that does just that . . . give those abdominals extra support . . . will feel WONDERFUL! Other women during pregnancy and postpartum feel they need the compression lower around their sacroiliac and pubic joints. If that is you, make sure the support you select does that. Not all maternity or postpartum supports provide that compression. You can get that compression from a sacroiliac belt, maternity compression short or legging or postpartum compression short or legging that does provide that sacroiliac compression as the one pictured below. If compression does not feel good, you may need some special exercises that are in my book "Back and Pelvic Girdle Pain in Pregnancy and Postpartum." You are guided step by step to determine the correct exercises for you. Eat healthy It is more important than ever that you eat healthy during your pregnancy and postpartum time. In addition, your healthcare provider will recommend prenatal vitamins so you receive enough folic acid, iron and calcium which your body needs. Research has shown that some foods that we eat can help control inflammation, so if you are having pain you want to be aware of these foods. The Mediterranean diet is considered an anti-inflammatory diet and is often recommended for heart health. You can find plenty of further info online. For this type of information make sure you are going to a reputable source, with a .org, .edu or .gov ending. Here is info on the Mediterranean diet regarding heart health from the Mayo Clinic. This diet does recommend fish, just be aware that during pregnancy you should stay away from fish that have high levels of mercury, such as bigeye tuna, king macherel, marlin, orange roughy, shark, swordfish, or tilefish (ACOG.org). For other important tips on handling food and foods to avoid see ACOG.org patient information Nutrition during pregnancy. Take care of yourself “Take care of yourself” may sound rather obvious, however women are known to put themselves last. In fact, less than 50% of women attended their follow-up postpartum visit in a study done by John Hopkins. ACOG.org in 2016 changed the recommended frequency of postpartum follow-up visits from only one visit at 6 weeks to multiple visits, depending on a woman's individual needs. They recommend the first visit be within the first 3 weeks postpartum and a comprehensive assessment occur by 12 weeks with services and support provided and tailored for each woman, including transitioning to well-woman care. This allows for early intervention and can make a difference in a woman's health for the rest of her life. So make sure you take care of yourself and schedule that postpartum follow-up within the first 3 weeks! It is also important that you destress as much as possible, know when to say NO, so you are not taking on too much. Practicing mindfulness, reflection and being present can help with all of us. Stress can make any pain that you are feeling worse. If you are focusing on something you can't change, it can affect EVERYTHING! Focus on what you can change! Ask for help from family and friends. Surround yourself with a support system. This is hard for some people, I know. Do it for yourself! Get A Pelvic Health Physical Therapist on your healthcare team! Pelvic health physical therapists are specially trained to help women during pregnancy and postpartum and long afterward in areas of pelvic health. If you need help finding a pelvic floor PT, I would recommend The APTA Academy of Pelvic Health Find a PT resource to help you find a PT in your area. There is also a For the Public resource that you may find useful. Exercise photos from "Back and Pelvic Girdle Pain in Pregnancy and Postpartum" published by OPTP.com, 2020. Get your copy now at OPTP.com or Amazon.com! For my exericse handout visit: https://mailchi.mp/df60dea4328c/vpmdz87ku9 Deborah B. Riczo, PT, DPT, MEd Confidential Property of Deborah B. Riczo ©2020 Riczo Health Education. Not to be duplicated in any way without express consent of Deborah B. Riczo

This article is a transcribed edited summary of a video Bob and Brad recorded in January of 2020.  For the original video go to: https://www.youtube.com/watch?v=U5Rqr2Vqftg Bob: This sounds like quite a title, Brad. 11 Ways to Lose Weight Without Diet or Exercise. So, these are little tips that I’ve used in my life. If you look at some of our earlier videos, Brad and I, we were starting to get a little thick around the middle, Brad. Brad: Yeah, it was embarrassing. Bob: You go back about six, seven, eight years probably. Brad: Well, you know, we weren’t in the obese range, but yeah. Bob: No, but you can see the difference. Alright, so let’s get to it, Brad. I’ve been reading this book, Why We Sleep, by Matthew Walker, PhD. It’s just been fascinating. They cited many studies that support this, that you need to get an adequate amount of sleep. If you don’t get an adequate amount of sleep, they found out people that were sleep deprived ate three hundred more calories on average than those who were not. They just have more of a craving. Brad: Without gaining weight? Bob: No, they gained weight. What they’re saying is you need to get your sleep, so you don’t crave more calories and you’ll lose weight that way. With very few exceptions, most people need eight to eight and a half hours. If you think you’re one of those people that only needs four or five or six hours, you’re probably lying to yourself. It’s very rare, it’s something like one out of a thousand people are like that. Number two, and I think everyone knows this one, you know this one right, Brad? Don’t go to the grocery store hungry. Brad: Oh, no kidding! Bob: So, this has become one of my favorite sayings, “weight loss occurs at the dinner table, strengthening occurs at the gym, but the battle is won at the grocery store!” If you don’t bring it home, you can’t eat it. They also talk about at the grocery store, you’re supposed to stay on the outside aisles, that’s where the healthy food is. The processed food is on the insides. Brad: I’ve got one to add here that I don’t think you have. One of my favorite sayings is, “Going out to eat is an expensive way to get fat.” Bob: That’s a good one! Did you make that up? Brad: Well, yeah! I don’t know, I didn’t hear anyone saying that before I did, but it’s true! Bob: I like it. Brad: You can’t go out to eat and get healthy lean food. Bob: It’s harder. Brad: I was out the other night and there was pizza, and they were eating nachos, and I was like, I couldn’t eat it. It was hard. Everyone else was having fun and I was like; I can’t eat any of this today. Bob: I’ll give you credit Brad; you worked your way through it. Okay number three, this one, I didn’t really believe this, but then I’ve gone to dinner with some people that are overweight, and it’s just that you want to chew slowly, thoroughly and slow down in your eating. I didn’t know that I’m a slow eater. I didn’t realize it until I’m with people that, they’re like knocking pieces of pizza off like boom, boom, boom, boom, boom. I love these guys but they’re all overweight, it’s like geez, slow down a little bit. They’re knocking off three pieces of pizza in the time I took one. It’s a big deal, I think. I notice it when I see people who are overweight. Brad: I’m going to think about that next time. I think I’m more of a faster eater. Bob: Are you? Brad: I think so. Bob: This one, number four, I also found, I didn’t really pay attention to it in my life, but I had a bigger bowl for cereal. The bowl got broken, so I started using a smaller one. I was trying to find a bigger one and I was kind of upset. But I found out I ate less with the smaller bowl. You can fill a small bowl up to the top, it still wasn’t as much as half of the larger bowl. Brad: I tried that with ice cream when I used to eat a lot of ice cream. I would just go get a second bowl. Bob: (laughs) You can work your way around it unfortunately. Do you remember the Beverly Hillbillies? Brad: Oh yes, Bob: Jethro would take a bowl, if anybody remembers it, he’d get a bowl and he’d put the whole box of cereal in there and he’d eat it. Brad: Jethro Bodine. Bob: Alright, number five. This helps. Try to start your meal with a light salad. Obviously, it’s going to fill you up a little more and it’s going to be a healthy way to start off, so you won’t eat as much of the other stuff. When you go out to eat, what do they give you? They give you bread. Brad: Yeah, right away. Bob: What happens is, that’s not the best because there’s a lot of sugar or carbohydrates. Brad: And then you smear some of that butter. Bob: Yeah, butter on there. That’s the wrong thing you want to do. Number six, kind of the same reason, you should drink water before your meals. It’s going to fill you up a little more. Brad: Not beer? No wine? Bob: No, no. Brad: Just wondering. Bob: You get a little tipsy and then you really start eating. Number seven eliminate sugary drinks. They don’t fill you up and they actually make you want to eat more. The sugar kind of elicits that feeling in you that you need to eat more. Sugary drinks, if you’re still drinking them, I’m sorry but you need to stop. That’s just such empty calories. One of the easiest ways to lose weight, is just to stop them. Brad: Well, I never was a big soda, pop drinker, but like on a Saturday morning, if I did a really hard work out, I figured, I deserve it. Boy, it used to really taste good. Not so much anymore. I don’t know if it’s because you read enough about how it damages your body physiologically, you don’t like it, or I’m just getting older. I don’t know. Bob: Well, your taste buds change. When you start not taking so much sugar like that, your taste buds actually change. Number eight eat fiber rich foods; they’re going to make you feel fuller and feel fuller longer. Brad: More full. Bob: Number nine, serve yourself smaller portions. That kind of goes back to the small bowl and everything. Automatically at a restaurant, and I seen some people I know do this, they cut their portion in half and they take half home. Then they have a meal for later. Brad: Do you ever do it like you buy one and you give your wife half? Bob: That’s a good idea too. Brad: Some restaurants charge you for the plate, and that’s fine. Bob: Do they really? That’s not a bad idea. Brad: Well, they always give you too much. At least at our age. Bob: That’s a good point. Number ten, this one I’m guilty of and I don’t know if I’m going to stop doing it. You’re supposed to try not to eat with electronic distractions. People are playing computer games or watching TV tend to eat more. They’re not really paying attention. Brad: Sure, they just keep shoveling it in. Bob: I’m sorry, that’s me, I’m watching TV and I’m reading usually at the same time. Brad: Oh Bob, why, Bob? Bob: Probably doing my taxes and working on the computer all while I’m eating. Number eleven, this one, my wife makes sure we do this one. Store unhealthy foods out of site. So, like if we’re having a party. We’re going to be having a Super Bowl party and we buy chips ahead of time. She will crave those chips. She doesn’t crave sweets at all, but she craves chips. So she makes me put them in the car sometimes. They can’t be anywhere in the house, she’ll find them. Brad: This weekend, I got into the dark chocolate chips. Because my wife opened them, I saw it from a distance. She put them away and I got to them. Bob: You’ll be on a car trip and you’ll be like, “close up the chips, that’s enough, I’m not going to eat anymore,” and then you put them in the back. Linda used to always say to our kids, "do not give it to us no matter what." And then she’ll be like, “Give it to me!” Poor kids would be afraid and give them to her. You have to deal with the psychologically imbalanced people that we are. Brad: I hope your wife doesn’t see this portion. Bob: I hope she doesn’t too. It’s just my luck that she’ll see it. Alright, thanks everybody. Interested in learning about the products mentioned above, they can be found at: 1) Book: Why We Sleep (Unlocking The Power of Sleep) By Matthew Walker, PhD - https://amzn.to/2tNHjIM Visit us on our other social media platforms: YouTube: https://www.youtube.com/user/physicaltherapyvideo Website: https://bobandbrad.com/ Facebook: https://www.facebook.com/BobandBrad/ Instagram: https://www.instagram.com/officialbobandbrad/ Twitter: https://twitter.com/ptfamous Pinterest: https://www.pinterest.com/mostfamousPTs For this week’s Giveaway visit: https://bobandbrad.com/giveaways Bob and Brad’s Products: Grip and Forearm Strengthener: https://store.bobandbrad.com 15% off with code BLOG15 Wall Anchor: https://store.bobandbrad.com 15% off with code BLOG15 Booyah Stik: https://store.bobandbrad.com 15% off with code BLOG15 Knee Glide: https://store.bobandbrad.com 15% off with code BLOG15 Fit Glide: https://store.bobandbrad.com 15% off with code BLOG15 Massage Gun: https://amzn.to/36pMekg Hanging Handles: https://amzn.to/2RXLVFF Resistance Bands Set: https://amzn.to/36uqnbr Check out our shirts, mugs, bags and more in our Bob and Brad merchandise shop here:  https://shop.spreadshirt.com/bob-brad Check out other products Bob and Brad Love: https://www.amazon.com/shop/physicaltherapyvideo?listId=3581Z1XUVFAFY Check out The Bob & Brad Crew on YouTube by clicking here: https://www.youtube.com/c/thebobbradcrew Medical Disclaimer All information, content, and material of this website is for informational purposes only and are not intended to serve as a substitute for the consultation, diagnosis, and/or medical treatment of a qualified physician or healthcare provider. Affiliate disclaimer: Keep in mind that we may receive commissions when you click our links and make purchases. However, this does not impact our reviews and comparisons. We are highly selective in our products and try our best to keep things fair and balanced in order to help you make the best choice for you.