App I am using: Strava I might be the last person in the endurance world to sign up for this app, but I finally decided it was time to start tracking my training efforts. With metrics for all the other important areas of my life in place, exercise seems to be the next appropriate category to track regularly. Strava is an application that allows you to track swimming, biking, running and a number of other endurance sessions. The best part is that many other apps (including Zwift, my bike training app) will automatically upload the data to Strava automatically. Strava is also a community that allows you to see (if you have access) other athletes training regiments which can be really inspiring and interesting. Take a look and see if it is something that would help you reach your movement goals for 2021! Exercise equipment I am wearing: Oakley Aro5 Bicycle Helmet When is the last time you checked the manufacturer date on your bicycle helmet? For me, this weekend, I discovered my helmet was made in June of 2009. Ugh. Did you know that helmets should be thrown out every 5 to 10 years according to the Consumer Products Safety Commission? While standing and chatting with a friend after my bike ride on Saturday I was casually inspecting my helmet when, without much force, a huge piece broke off the front. This could have been catastrophic if it took place during a crash. In order to replace the helmet in preparation for next weekends ride I went online to www.competitivecyclist.com and found a great deal. Please inspect and update your equipment regularly if needed! Quote I am pondering: "Journaling is like whispering to one's self and listening at the same time." ~Mina Murray This week I picked back up my journaling daily habit. I have been using the Daily Stoic Journal by Ryan Holiday for the past two years and highly recommend it. If you are looking for a way to tap into creating a deeper relationship with yourself. This has been the best tool I have ever used. --- Have a kick ass week everyone! In Health, Dr. Devin Shea, DC
Book I am reading: The Story: The Bible as One Continuous Story of God and His People Have you ever felt ashamed that you haven't read the bible because you can't figure out what the heck they are talking about? I have. I was recently recommended this version of the bible and am loving it! By taking all of the old language out, and making a user friendly option, the authors of this book have made the stories easier to understand and therefore applicable. Class I am taking: Masters Swim Class I threw myself in the deep end this past week, literally and figuratively. I have never taken a swim class before, however with the sprint triathlon coming up in May (if they don't cancel it) I figured it was time to get serious. The class consisted of intervals of 100 meter and 50 meter swims with 30 and 15 second rests respectively in between. Each swim was meant to get slightly faster, pushing me to increase my stroke speed at each turn. Man this was tough! That being said, I felt proud of myself for doing something that was new, that was scary and that was outside my comfort zone. If you are looking to stretch yourself a bit this week, force your growth by placing yourself in a MUST situation! Quote I am loving: "The nearer a man comes to a calm mind, the closer he is to strength." ~ Marcus Aurelius By avoiding panic and instead making a plan, you will find peace in the midst of chaos. Speak with your loved ones this week in regards to your plan for the coming months to get input, create clarity and provide comfort. By quieting your own mind, you will help to quiet the mind of others and through this, we can all be better in handling this challenging time. --- Have a kick ass week everyone! In Health, Dr. Devin Shea, DC
Race I am running in: Spring Sprint Triathlon In honor of my 40th birthday (on March 10th) and the one year anniversary of my back surgery (May 16th), I have signed up to do a sprint triathlon on May 2nd, 2020. For about 6 months I have been feeling the need to do something that will signify that I have completely put this entire ordeal officially in my rear view mirror. I finally got the nerve (haha) to click the purchase button this past weekend. The distances for the event are as follows: swim 1/4 mile, bike 10 miles and run 3 miles. So far I have been able to rope four of my neighbors into doing the event with me. That being said, I would absolutely love it if you would join me too! I totally get it if this isn't your thing, but if you would like a little motivation and accountability, then please click on the link above for the event and sign up for our team (Team Snails Pace). Here is a 10% off coupon code to entice you further: Race10. Cheers to saying "screw you" to being middle aged! Exercise equipment I am using: Battle Rope For my wife's 40th birthday she asked for a battle rope to use during workouts in our garage. I had no idea I would enjoy using them so much. If you are looking for a good, spine safe, core strength workout, pick up these ropes and try to keep them moving for 20-30 seconds. The rope comes in three different lengths (30, 40 and 50 feet) and two different widths (1 1/2 inch and 2 inch). Enjoy the burn! Quote I am loving: "How to be a triathlete; don't drown, don't crash, don't walk." The last time I did a sprint triathlon was over a decade ago. A whole lot of life has happened since then. Kid's, mortgage, my practice has grown, surgery and so much more. All that being said, there is something magical about committing to something that you recognize will push you. Our deepest desire is for safety and security and yet just outside our comfort zone lives some really amazing moments. Every once in a while, make it a point to deliberately put yourself in hot water and be proud of who you are becoming by stepping into uncertainty!
Podcast episode I am listening to: You Are More Powerful with guest Neal Donald Walsh Neal Donald Walsh is the author of Conversations With God, an amazing book I recommend if you are looking for a spiritual reminder of who you really are. He recently recorded an episode with some absolutely mind altering thoughts in it that really impacted me. If you are looking to change your mindset, give this one a listen. Video I am recommending: Post Workout Stabilization Training For Spine, Shoulder and Hips I get asked all the time what can I do to make myself more injury proof. The three areas I see that cause people the most common problems are the spine, shoulder and hips. For a set of very simple, but also very effective movement to stabilize these areas, check out this great post workout training! Video below! Quote I am loving: "If you are looking to change the world, focus on mastering yourself. " ~ Neal Donald Walsh from You Are More Powerful Podcast If you are looking to make a profound impact on the world, then focusing on yourself is as far out as you need to look. This simple, yet enormously profound thought I believe is foundational if we are looking improve our current society. Becoming more empathetic, a better listener, a more inspiring leader, and so on is exactly what we need more of right now!
Video I am watching: Tony Robbins: Change your life in 2020 There is an amazing concept in this audio on YouTube that is so simple but also so profound. Tony asks you to think of an area of your life you would like to improve in. He then asks you to list exactly where you are at in that area. Next, he instructs you to list all of the behaviors and habits that allow you to be at your current level. Once that is completed, you then identify where you actually like to be at for that area of your life in detail. Finally, he has you determine what actions or behaviors you would need to take in order to be at this next level. So obvious, but I love how it focuses you on creating habits and taking action. Give this a shot for any area of you life and watch it take off! Video I am recommending: Pre-Workout Warm Up Video The most current research supports an active pre-workout warm up. This habit helps to increase your performance, while at the same time reducing your delayed onset muscle soreness and injury susceptibility. This warm up takes about 4-5 minutes and will hit all major muscle groups. Try this out and let me know what you think! Video is below! Quote I am loving: "Focus is what makes the difference between busyness and productivity." ~ Dr. Stephen Franson D.C. I am currently in a big push to eliminate busyness and put all my effort into being productive. It is hard to select which actions will be productive and not just suck your time. However, making a wise decision in this category can save you a massive amount of time and money.
App I am using: AllTrails If you have been following along in these Trending Tuesdays, you know that I have been doing a ton of hiking on the weekends. The free app that I have been to help me find the trailheads, ensure that I am not getting in over my head and keeping me on the right trail is called "AllTrails." I love it because it gives you suggestions for hikes in your area and provides pictures and descriptions of what to expect. We have been having some beautiful weather of late, so take a look at All Trails, get outside and enjoy! How to video I am sharing: 3 At-Home Exercises For Piriformis Syndrome Relief Have you been experiencing pain in your lower back and hips? Does the pain travel from your back, down your hip and into your upper leg? If so, you may have a condition called Piriformis Syndrome. For 3 extremely effective movements you can do at home to get rid of this problem for good, check out the video below and share it with a friend who may have the same symptoms! Quote I am living by: "The only problem you will ever have is your current level of consciousness." ~ Dr. Fred DiDomenico This quote has been taken from the more famous version by Albert Eistein who said, "You cannot solve a problem with the same mind that created it
Trail I am hiking with my Dad and boys: Cowles Mountain If you are looking for a short (1 1/2-2 hours), but beautiful hike in central San Diego, I highly recommend Cowles Mountain. With beautiful views of Downtown, the Pacific Ocean and East county, this 3 mile out and back trail is perfect for getting out doors and enjoying the sunshine. If you are the type of person that wants to hike in solitude, this is NOT for you. This is a heavily trafficked trail by many people who are purely out to have a good time. This is not a smooth trail. Tons of rocks and loose gravel make this reasonably steep hike a little sketchy in areas. For more information on this trail click the link above and give it a shot! Video I am recommending: Bulletproof Your Shoulder: Pain Free Throwing After spending about the first 20 years of my life doing throwing sports, I am passionate about still be able to do this motion with my kids. It is far too common for me to hear that moms and dads are unable to play catch because they have shoulder pain during or after throwing. If this is you, take a look at this video for exactly how to get your shoulder strong and flexible! Quote I agree with: "In a perfect world I would have supplemented my rotation of swimming, cycling and running with a wide variety of cross training and rehabilitative pursuits. A regiment of weight lifting to improve overall strength
Book I am listening to: "Finding Ultra" by Rich Roll If you are looking for inspiration to do more exercise or to become more in life, look no further. Roll's book is a fantastic story of his own life through being a nerd, going to Stanford, becoming an alcoholic, launching a business as an attorney and finally finding insane endurance length exercise events. Roll's unique insight into creating what is possible rather than managing his current situation is profound. The audio is about 9 hours and extremely entertaining. Check this one out! Movements I am recommending: Plantar Fasciitis Remedies Do you feel like an ice pick is stabbing into the bottom of your foot when you take your first step in the morning? If so, you may have a condition known as plantar fasciitis. For a review of how this condition begins, a list of common symptoms and three fantastic movements to get rid of this condition, check out the video below! Quote I am loving: "You have become the kind of person who deserves the life you want!" ~ Rich Roll in Finding Ultra There are no short cuts to real happiness. Only through time, mistakes, failure and perseverance is the life you desire and are capable of living going to manifest. If you win the lottery but have not learned how to control money, you will soon be broke. If you meet the person of your dreams and have not learned to love yourself first, they will ultimately leave. If you are promoted into your ideal position at work but have not mastered your current roll, you will be demoted eventually. The only way to REALLY get and STAY at the next level is to strive, fail, learn how to do things correctly and try again.