Autonomy 🤸🍔✊ GMB Fitness – Details, episodes & analysis

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The most requested topic from a recent round of surveys, how to train around minor injuries is a real and pertinent issue for all of us at some point or another. Whether you wake up one morning with a crick in your neck or you twist your ankle while running, learning to train with limitations is a skill that can be learned.

In this episode, we dive into what constitutes a minor injury, why it's important to keep moving, and how to assess your situation and stay productive so you don't feel like you're wasting away while you heal.

Key Points:

• How to Define ‘Minor’ – the criteria to distinguish what’s “minor”
• Why It’s Important to Keep Moving – what the body needs to heal correctly
• Know Thyself – the ability to assess your needs and tendencies is invaluable
• How to Continue Training – the smart way to adjust your focus to continue training in a productive way
• Reading Your Internal Barometer – learning to track and trust your subjective experience for longevity and autonomy
• The Future: Help us decide which episodes to record next

Resources:

• Body Maintenance Guide – Our head to toe solutions for aches and pains
• Your Guide To Moving Better With Less Pain – Our article and episode about active recovery
• Easy Self-Assessments to End the Guesswork – Our article on using a scale for ease and quality to make measurable progress
• Dealing With Injuries – Our episode on the not-so-secret key to recovery that everyone tries to ignore
• Overcoming Chronic Pain with Exercise – Our article on the science of pain and how to break the pain cycle
• How To Make Progress, Even With Limitations – Our article on strategies for working with pain and injury
• It’s All in Your Head – our episode on owning your subjective experience of exercise
• Bronnie Lennox Thompson on Fibromyalgia and Living Well With Chronic Pain – a great episode on Todd Hargrove’s The Better Movement Podcast
• Bronnie Lennox Thompson’s website – resource for on chronic pain self management

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"It's time to make the Donuts."

In a few recent polls, we found that about half of you say you move on from a training program when it gets boring. Given that repetition is basically requisite to any physical training, we thought we’d tackle this topic and vouch for the grind of donut making.

Boredom is part of the process. Whether you learn to get interested in the details or just accept the repetition and cruise through it, sexy results come from unsexy efforts. As do delicious donuts.

Key Points:

• Who Gets Bored? – most of us do at many points, but learning how to continue is essential to real progress
• How to Define Boredom – assess first why you think you’re bored
• Goals & Expectations – figure out if you are making values-based intrinsic goals vs. failing at arbitrary external goals or expectations
• Staying Engaged is a Learned Skill – we can develop the capacity to notice nuance and grow our capacity for boredom
• Progress Is Non-Linear – we often can’t see our progress while we are in it or without an external marker
• Know Yourself, Plan for What You Need – set up what you need so you have support for when you do plateau
• Progress Is Not the Next Step – why progress isn’t the next progression, movement, or fancy add-on
• The Future: Help us decide which episodes to record next

Resources:

• How We Keep the Basics Interesting – Our episode on the two things that’ll help you give the basics the love they deserve
• Fighting Boredom in Your Workouts – Our other episode on working through the grind
• How to Build a Training Routine – Our article on how to make an exercise plan you actually look forward to
• A Not-Boring Article on Walking – Our article on how “boring walking” can lend itself to integrating movement, awareness, and breathing
• The GMB Method – A breakdown of why skills-based fitness is more efficient and interesting
• Want to Stick to Your Training? – Our article on how to tap into your long-term internal motivators
• Avoid Exercise Burnout – Our article on how to autoregulate your training so you can stay on course

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Why buy a program when there are 50 billion free workouts on YouTube? Precisely because there are 50 billion free workouts to parse through.

In this episode, we talk about the good, bad, and ugly of the free content on YouTube.

We cover:

• what YouTube is useful for and its limitations
• the appeal of fitness videos
• how we learn by mirroring what we see 
• how that differs from training and true autonomy
• some of our favorite YouTube channels

Learn how to use YouTube to help you make the best decisions for you and your own practice.

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Mercedes Pollmeier is the author of "Simple Strength: The Outdoor Athlete's Guide to Better Movement." She's a competitive climber with a whole lot of wisdom about how movement plays into climbing and other competitive sports. 

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How do you get strong and stay strong for life? Are you getting stronger in relation to where you are right now? How can you tell? We’re glad to have Danny Kavadlo back on the GMB Show as he and Ryan talk candidly about what it really takes to build both a strong body and a strong self. You’ll get Danny’s take on what he believes to be universal standards of strength and learn a concept he calls “adaptive strength” – building both internal and external strength that enables you to fully engage in what life has for you in the moment. In order to truly measure how you’re progressing in building strength, Danny recommends that you stop comparing your level of strength with that of others and where they’re at in their process. Focus on your own process and you’ll have all the feedback necessary for consistently getting stronger. In life you are confronted with the unexpected and what can’t be controlled. Are you strong enough to take whatever obstacle is in front of you, embrace it, take it in, rise over it, learn from it, and adapt to it? True strength is sustained by working on ourselves and our own evolution.

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Learning any new skill is built upon your capabilities and abilities. In this episode, Andy and Ryan talk about how to explore your capabilities and abilities so you can learn any skill you want.

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Amy Clover is the owner of Strong Inside Out through which she helps people overcome depression and anxiety by empowering themselves with fitness. She speaks about her own experiences with this, and her story is quite inspiring.

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We use a lot of "animal movements" at GMB, and they've become very popular in the fitness world. In this episode, Ryan and Andy talk about why we like these movements, how we use them, and how they can be used in other contexts.

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Dr. Andreo Spina is an expert on the human body and function. In this interview, Ryan picks Dr. Spina's brain about how we can learn to use our bodies better even in our Western culture.

👀 Video and transcript

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