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.
Spot I am visiting: Torrey Pines Gliderport in La Jolla, CA On Sunday, my wife and I took our oldest son to this little known spot in San Diego called the Torrey Pines Gliderport. This location is on the west side of the UCSD campus. On the cliffs high above Blacks Beach (a nude beach
Hike I am taking: Iron Mountain On Saturday, I took my boys on what turned out to be one of my all-time favorite hikes in San Diego. I am not sure if it was because I was doubtful my boys were going to be able to make the full 5.2 mile round trip, or because the views were fantastic, but either way it is definitely worth checking out. The trail head for Iron Mountain is at the corner of the 67 highway and Poway Rd. I have driven past this location for decades and had never done this hike before. This is a heavily trafficked route but is long enough to eliminate bunching up or feeling like you are cattle being herded. There is almost no shade on this entire hike so if you give it a shot, please go early in the morning or remember sun protection. The total time from start to finish was three hours and the total elevation gain was 1100 ft. If you decide to make it to the top, you will be rewarded with a killer view of the ocean, lakes, Ramona and all of San Diego. If you do this hike on a Saturday between now and the end of February, make sure to stop by Hawk Watch which is a FREE event only 5 minutes from the trailhead in Ramona. If you are in to birds of prey, snakes and a beautiful landscape, this is an up close and personal experience that is unique to the area! Recipe I am using: Key Lime Pie The season of citrus has finally come to the Shea house! Over the past three years, I have been nurturing a mandarin orange tree, kumquat tree and lime tree. Having very little success in the previous two years, I am excited to announce that we have fruit (haha)! To celebrate this occasion I was inspired to take a virgin voyage into the extraordinarily sweet world of Key Lime Pies. I have also decided that this can only be a once a year experience due to the insane volume of sugar in sweetened condensed milk (one of the main ingredients in the recipe). That being said, making this recipe with ingredients from our garden was pretty awesome. If anyone has a better (healthier) recipe that still tastes amazing, please let me know and I will give it a shot in 2021! Quote I am pondering: "The human spirit must prevail over
Book I am listening to: Foks This Ain't Normal by Joel Salatin Joel Salatin is one of my heroes. He is a farmer from Virginia who tells it like it is without pulling any punches. I first heard of Joel in Michael Pollan's book Omnivore's Dilemma (one of my all-time favorite reads). He is a genius at creating and implementing sustainable farming practices that actually leave the land healthier year after year. If you are interested in finding out how to implement small changes in your life to avoid living a "modern lifestyle" rich in lifestyle diseases, isolation and a lack of purpose, this is the perfect book for you. If you believe that there is something really satisfying about a hard days work, about contributing positively to the community you live in and about living a simple life, then Joel's message will be a great reminder that this can still exist in 2020. Class I am helping to teach: Goal Setting Workshop at ALCW On Thursday, January 16th at 6:15 PM, Rachel Freeman and myself will be giving a game changing workshop on goal setting for 2020! The class will include worksheets and handouts you will be able to fill in to gain clarity on what you really want next year. This class will focus on health but can also be applied to your finances, relationships, spirituality and so much more. There is NO CHARGE for the class, but please RSVP by either signing up in the office or call (858) 312-5066 to let us know how many people in your party will be attending. Everyone is welcome! Quote I am loving: "Know your food, know your farmers and know your kitchen." ~ Joel Salatin from "Folks This Ain't Normal" Almost no one actually knows where their food comes from these days. This is one of the most odd things about the modern world. Previously, almost all we thought about was where our food was coming from, how to gather it and how to prepare it. This disassociation with our food, farmers and kitchen has had disastrous health effects on our population. The good news is that it doesn't have to be this way. Please go to your local farmers market, introduce yourself and ask if you can visit a few farms. Become someone who cares, who is informed and who validates the efforts of small scale farming practices.
Yearly review concept I am using: Looking back to look forward I was recently listening to a podcast and the host was talking about the importance of looking back throughout your previous year and quantifying your experience. For example, how many trips did you take, how often did you go to the beach, how many times did you lend a hand to friend or family member in need, etc. Having never done this exercise before I can honestly say it was quite illuminating. In areas I thought I was weak, I often found strength and the converse. Before jumping in and creating your goals and habits for the 2020 calendar year, I suggest taking this step first. Otherwise, your goals are not being created based upon reality, but instead your perception of reality which is often significantly skewed. So get out a spread sheet, create a list of the most important things in your life you want to see take place, go back through your calendar or photos for evidence of these events and get to tallying! Packing list for pain free flights I am using: Packing list If you are skipping town to be with friends or loved ones this holiday season and are looking to avoid kinking your neck or having severe back pain from your flight, check out this packing list video I created last year. As one of the most common questions I get as a chiropractor ("How do I fly without paying for it?") I believe this video will give you the specifics you need to fly across the country or internationally and still feel like bringing Christmas joy with you. Take a look at the video, give it thumbs up if you enjoyed it and please subscribe to the channel for more "How To" based content coming your way! Quote I am loving for this time of year: "Too many people spend money they haven't earned, to buy things they don't want, to impress people they don't like." ~Will Smith The December holiday season is filled with lots of external social pressure to buy things for others. This often comes at the cost of sacrificing your core values. Don't get caught buying things this season because you feel like you "have to: or because "you should." Stay authentic, stay focused. This is really the best way to love yourself and others!
Book I am reading: The Power of Moments: Why Certain Experiences Have Extraordinary Impact by Chip and Dan Heath The Heath brothers are some of my favorite authors because they are constantly pumping out books that are hugely implementable. The question they are attempting to answer in their latest book is, "What if you could be the author (deliberately create) of the richest experiences of your life?" Have you ever noticed that consciously or subconsciously we are largely influenced by just a few specific moments in time? If so, then what type of moments would you like to create in order to positively impact the lives of the people around you as well as your own? This book will help to guide you towards understanding and making some great decisions! Pick this one up for yourself or give it as a guaranteed well appreciated gift this holiday season. Health topic I am learning about: Excessive Upper Back rounding in the geriatric population Have you ever seen an elderly person who appears to be slumped forward permanently? This condition is know as thoracic hyperkyphosis (good scrabble word
Workshop I am excited about: 2020 goal setting at ALCW Let me start off by saying I am a goal setting geek! I absolutely love setting goals and dreaming about what is possible. That being said, I believe the more clarity you have around how you want 2020 to look and feel, the easier it will become to make it happen. To give you the best likelihood of success, Rachel Freeman and I will be holding a goal setting strategy session at ALCW on Thursday, January 9th at 6:15 pm. The event is FREE and will come complete with worksheets, mindset changing ideas and guidance. Whether you want to focus on your health, family, financial life, spirituality or all of them, this is not an event you want to miss out on. To RSVP either call the office at (858) 312-5066 or sign up at the front desk. I can’t wait to see what kind of year you want to manifest! Research stat I am shocked by: 35% of people over the age of 60 have scoliosis! ~2010 Journal of Bone and Joint Surgery Scoliosis is defined as a lateral curvature of 10 degrees or more with rotation of the spinal bones when viewed from front to back. There are many different causes of scoliosis, however the most common is Degenerative De Novo (De Novo means new onset). Scoliosis is strongly associated with a higher prevalence of chronic pain and disability. According to the US census data, we had 46.2 million people over age 65 in 2014 and will have 98 million people over 65 by 2060. This means we must have a solution to this problem and make more people who are suffering aware that there is a non surgical approach! For more information on bracing for scoliosis for all ages please go to www.Scolicare.com Quote I am repeating: "If you want to be happy, set a goal that commands your thoughts, liberates your energy and inspires your hopes." ~ Andrew Carnegie