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Behind the Bluff
Uncover best practices to participate in life on your terms. Every week, hosts Jeff Ford and Kendra Till guide listeners with short conversations on trending wellness topics and share interviews with passionate wellness professionals, our private club leaders, and additional subject matter experts offering valuable tips. Each episode conclusion includes Healthy Momentum, five minutes of inspiration to help you reflect and live differently. Subscribe now and discover the keys to living your greatest active lifestyle.
Behind the Bluff
6 Movements to Do Every Week for Lifelong Strength
The foundation of smart training lies in six essential movement patterns every human should be able to execute properly for injury-free movement and lifelong strength. Jeff walks us through his fitness journey and breaks down how to properly approach strength training for optimal results.
• Six foundational movement patterns: squat, hinge, lunge, push, pull, and carry
• Squats work quads, glutes, core, and lower back while improving posture and mobility
• The hinge is the most forgotten pattern - bending at the hips, not the spine
• Lunges provide single-leg work for balance and symmetry
• Push movements are typically over-trained while pull patterns are often neglected
• The carry is the most practical pattern for developing full-body strength and grip
• Focus on quality over quantity, moving slowly with proper form
• Stop or regress any movement that causes sharp pain
• Core bracing is key for proper execution of all movement patterns
• Start with two sets of 6-12 reps, progressing by adding load rather than more sets
When we serve others, true joy comes from a genuine desire to make a positive difference, not from external validation. Don't use appreciation as fuel for your service – the opportunity to help others is the gift.
Are you ready to live an active lifestyle? Welcome to Behind the Bluff, where we believe every moment of your life is an opportunity to pursue wellness on your terms is an opportunity to pursue wellness on your terms. I'm your host, Jeff Ford, and today I am joined with my lovely co-host, Kendra Till.
Speaker 2:Thank you, Jeff. Welcome to this week's episode. Everyone Today is going to be quick and practical because Jeff is going to take us through the six foundational movement patterns that every human should be able to do. Well, especially if you're trying to train smart and stay injury-free. So if you're dealing with lower back pain, mastering these movements with proper form and progression is going to be an absolute game changer. So, Jeff, let's run through a bit of the context of why we chose this particular topic, especially given your background and level of expertise.
Speaker 1:Kendra, I'd love to.
Speaker 1:It all stems from a training a couple of years ago that I had the opportunity to take, and I'll explain that training here in a second.
Speaker 1:Over my lifetime of being in fitness, you learn different methodologies and I think you get to a place where you start bridging those methodologies together, and early on I got my American college of sports medicine personal training certification and that gives you the foundation of how to set up someone's workout program. We're going to do full body movements, two to three sets, 12 to 15 reps, and we're going to make sure we're strength training two to three times a week Very much the baseline. So when you hear of certifications like the National Academy of Sports Medicine, acsm, ace, american Council on Exercise, all of these types of programs are what I would say are the surface level. Hey, I'm going to start working with people. I'm going to start teaching them how to take care of their bodies from a fitness perspective. For me, I started training people in my early 20s and that was the base of all I had from a philosophy programming perspective, all I had.
Speaker 2:From a philosophy programming perspective, you learn exercise, testing you learn all of the basics and then, at that time in my career, crossfit started getting big. Yeah, it was huge.
Speaker 1:And CrossFit brought a lot of positive to the world of fitness and has had some repercussions on how we go about fitness. We still see to this day that people believe more, faster, all of it is better, and CrossFit was the first training methodology program to really instill that. Functional training is critical. So this is where we started to see squatting, weightlifting, monostructural work like cardio, running and workouts, and then even gymnastics training come about. The catchphrase with CrossFit is constantly varied functional movement performed at high intensities. For me, it changed the way I looked at fitness. I was like, wow, we need to be pushing harder, we need to do it for short segments and we need to have a lot of variety in what we do to build the engine and the strength of an individual.
Speaker 2:So that probably started to then formulate how you were programming at that stage for your clients.
Speaker 1:Kendra, that's right on. My whole career has been about lifelong learning and even to this day, when it comes to fitness training, I'm seeing new trends. We're seeing new things evolve, and this was one of those moments. Nadir, one of our trainers one of our very popular trainers moments Nadir one of our trainers, one of our very popular trainers and I went up to a certification program continued ed last season, and it was a program created by Dr John Risen and it's called the pain-free performance certification. Oh, I like that.
Speaker 2:Yeah, who doesn't want to be pain-free? Exactly.
Speaker 1:And this is where the six movements that every single person should be doing on a weekly basis came from. For us, it gave us a way of looking at training in a very simplified, pragmatic and basic way, of how to structure workouts while still maintaining things that I had learned from the past. So American College of Sports Medicine taught me specifically larger muscle groups before smaller muscle groups. Crossfit, functional fitness training add some intensity. Crossfit, functional fitness training add some intensity, add some load and do it constantly varied. Correct With Dr John Rousin and this program it's less about the intensity and more about these six patterns.
Speaker 1:Do them in different ways, different variety, but ensure that you're doing them at the highest quality and at the level that is right for you. So now, when we program a PB strong workout, we look to see if these six movements are in that PB strong workout. When our trainers approach one-on-one sessions, these six movements in most cases will be the bulk of those sessions, and as fitness trainers, as individuals trying to help people improve their lives and get better every day, we have to be getting better as fitness professionals every day, and so that's the context here. This is a methodology, a way of thinking that will make it easy for you, the listener, to do what you need to do on a weekly basis, and for us, the professionals, train you in a holistic and progressive type way.
Speaker 2:Pretty cool, it's awesome. I remember when you and Nadir came back from that that workshop and you guys like light bulbs were above your head like a cartoon. We started reprogramming warmups.
Speaker 1:We started bringing that dialogue into our team meetings, and I think why this is such good timing to finally put this on behind the bluff is Jamison Nadir and I are going up to another certification this summer up in Boston, and it's it's by Dr John Rosen. It's a brand new program and it's called the lifelong training certification. Cool yeah. So it's going to deal with agility, coordination, balance, cardio and hit the aspects outside of strength training from that perspective of these are the types of exercises and programming that humans should be doing in order to not only increase their longevity but, more importantly, improve their functional capacity to do the things they want to do, and that's what this podcast is about. We talk about things that have to do with an active lifestyle. So, even though you may not be into boating, boating is part of an active lifestyle golf, all of those facets but without these movements, you won't be able to do any of that.
Speaker 2:Yeah, and what's cool is you and Nadir also have really incorporated this into your own training regimes. I mean, you guys are walking the walk, talking the talk.
Speaker 1:Yeah, and that's what's so great about being in this industry is you get to try it out for yourself and then test things and then evolve that into the people who you're working with.
Speaker 2:Yeah, definitely. So let's dive a little deeper than Jeff. What would you say is the biggest problem with strength training nowadays, from what you've seen within the field and your experience?
Speaker 1:And we try to do different things every time and we sometimes bypass the fundamentals. So lots of training programs they're seeking this constant variance without checking off. Can I do this well before moving forward? And we've stopped doing things well. A great example of this is if you're showing up to fitness classes and your number one goal is just to get a good workout and to feel like you had a really powerful sweat and that the workout was brutal.
Speaker 1:Thinking about how you can look at your workouts differently is the first step. A great question is how did I move during that workout? Did I pick up loads that I maybe wasn't able to do in previous weeks and months with better form? And that that's the essence of fitness training. And the problem with with strength training is that most of the time, we're not acknowledging what we could do better from a movement perspective and uh, that's that's on us, you know, from the perspective of how we program and as we evolve our classes. We can set up classes in ways that allow members to move better, which is really cool, um, but, hands down, we've got to keep fitness training simple.
Speaker 1:It's gotten a little bit too complicated and if you can't remember the strength training routine that is right for you and execute it consistently well, you're never going to have lifelong strength.
Speaker 2:Well, that's just it. That's the goal here is that you mentioned for active lifestyle. We want to be able to keep that strength and agility and movement patterns that are going to allow us to do the things that we love in life. So that's I like what you said about reframing your mindset when you're in the gym and what your focus is on, so let's dive into it then. So these six, which I know you like, the number three, so you're probably excited.
Speaker 1:I know this is double. It's like a double episode Right up your alley.
Speaker 2:So what are these six foundational movement patterns?
Speaker 1:Yeah, we have squat, hinge, lunge, push, pull and the carry. One of my personal favorites, where if I am doing the carry movement outside of my garage gym, my neighbors think I'm an Olympian. That's really cool. It's kind of poking out the blinds Like wow it's so funny because we we have a big neighborhood with families and dog walkers. When you're carrying heavy objects down a sidewalk, like randomly, it turns heads. Yeah, it makes you feel special.
Speaker 2:I bet.
Speaker 1:Makes you feel like you're doing something that most people should be doing but, they've never been told to do it.
Speaker 2:Well, hopefully you're a catalyst for change in your neighborhood.
Speaker 1:That's the goal. That's actually the dream.
Speaker 2:So the first pattern you mentioned was the squat.
Speaker 1:The squat.
Speaker 2:And I think most of us are familiar with the squat, but can you dive a little bit more into what it is from this perspective?
Speaker 1:Absolutely so. The squat it's the most essential pattern. It very simply is sitting and standing up. What it works is the quads, glutes, core and the lower back. Most people don't know that with the squat, especially when you're bracing and watching your range of motion. Examples of the squat would just be your body weight, maybe the assistance of a suspension trainer, trx, a goblet squat putting a weight on the front of your chest and squatting, or a more advanced version would be what's called a front squat.
Speaker 1:This is a barbell across the shoulder clavicle shoulder all the way across, with the elbows in a horizontal position to the floor. Very difficult squat version to do because it relies a lot on shoulder mobility. Those would be the quickest ways of understanding the squat.
Speaker 2:And so if someone was starting off to start doing this on their own, what would you highly recommend out of those variations?
Speaker 1:Definitely just body weight and mastering squat mechanics. The benefit here is it's going to help you with your posture, mobility and daily activities. So oftentimes we think that just stretching or foam rolling soft tissue therapy is what's going to improve our range of motion. By just moving through this particular pattern, hips are going to improve, back's going to improve just because you're you're getting that fluidity through a pattern that your body should be doing on the regular.
Speaker 2:Definitely, and just to give some context from my perspective. I mean, the squat is, if we think about it, it's almost like you're sitting in a chair and standing up.
Speaker 1:That's it.
Speaker 2:So it's that functional movement pattern for longevity. So all right. So let's move to the second pattern. So we have the first one was the squat, and then the second movement pattern you mentioned was the hinge. So how would you define this particular movement pattern?
Speaker 1:The hinge Kendra is the most forgotten pattern.
Speaker 2:Okay.
Speaker 1:It's what typically becomes the squat.
Speaker 2:From the hips or from the pelvis?
Speaker 1:Yeah, so what is it? It's when we're bending at the hips, not the squat From the hips or from the pelvis. Yeah, so what is it? It's when we're bending at the hips, not the spine.
Speaker 2:Got it.
Speaker 1:So two things go wrong with the hinge. We bend at the spine or we bend just at the knees and we lower the hips down. So that's the big difference between the squat and the hinge is that it's from the hips, not from knee flexion when we're moving towards the floor. Now, this is an audio podcast. We get it Difficult to maybe envision, but your spine is going to stay perfectly straight and stable as you bend from the hips. What does it work? Hamstrings, glutes and your lower back. Often I find that the hinge is the scariest movement for people because of past history of back pain, other things that have come up, and we hear the word deadlift a lot when it comes to the hinge pattern.
Speaker 1:So it's like, wow, if I do this wrong, am I going to die?
Speaker 2:I hope not, yeah, I wish we could rebrand the deadlift Not the best name.
Speaker 1:Romanian deadlifts are a better place to start. That's where the weight begins above the knees and it's kind of a top to bottom approach versus a down up approach. And then the kettlebell swing is a common a top to bottom approach versus a down up approach. And then the kettlebell swing is a common hinge. But most people swinging a kettlebell they typically are squatting. So that's where this is of all the patterns. It's forgotten in the context that we aren't sticklers when we see people doing this pattern. We need to stay on top of how they're doing this pattern to ensure it is actually a hinge Hinge. Movements are essential for protecting your lower back, if you were to pick your grandchild up off the ground.
Speaker 2:So if I was new at the hinge and I said, okay, jeff, where should I be feeling this hinge, where should I be feeling this in the body? I mean? So what would you? What would, if you know again, for someone who's novice? And just going into this brand new.
Speaker 1:Non-technically in your biscuits when you reach hip extension. Yes, biscuits are for your butt and that means that when you sweep a weight or something heavy from the ground, it not only stays close to your body, but you do so through the back of your legs. On that initiation, Got it Okay.
Speaker 2:So we've got the hinge, and now the third pattern you mentioned was the lunge. So it sounds like we're focusing on the lower body aspect there.
Speaker 1:We're getting all the lower body out of the way focusing on the lower body aspect. There we're getting all the lower body out of the way, and I would guess Dr John Ruzin has designed these in this order because most of us or most males, I will call them out don't do lower body enough.
Speaker 2:Yeah, so he knew it. He's like let's get you guys squatting hinging and lunging. So what exactly is the lunge? So can you kind of walk us through that?
Speaker 1:Kendra. I'd love to, because lunges are like you know, when you have a new favorite food group.
Speaker 2:Yes.
Speaker 1:Not necessarily a group. Protein is always my favorite food group, but when you have a new favorite meal and you just eat it, all the time, all the time Lunges.
Speaker 2:are that for me?
Speaker 1:I'm all about the loaded lunch in the home gym. It's been great.
Speaker 2:You'll see Jeff walking around property just lunging everywhere.
Speaker 1:All around. I think I'll make sure I do that this afternoon, or at least when this episode airs. There you go. Anyways, lunge pattern, I would say, is the most neglected pattern. People do not like to do single leg work and often classes here on campus when there's a lot of lunges we hear about it. It gets in our daily report. Man, there's a lot of lunges in that workout.
Speaker 1:Think unilateral leg work when you think of the lunge for balance and for symmetry. So this is a staggered stance. Essentially it works your glutes, quads, hamstrings and also the stabilizer muscles of the lower body. I'd also make a good case that, depending on how you're loading the lunge, your core is very much engaged. I know we did a whole episode on the core and beyond the six pack. That's right. What I will say is that if you do these six patterns, these movements, consistently, you don't have to do as much core work because when you're in a good position in a lunge or in a hinge or in a squat, you are in fact working your midline tremendously, especially those deeper transverse abdominals that we've spoken about Absolutely Especially for that balance.
Speaker 2:Awesome, love it. All. Right, so we've got our three initial movement patterns. What is the fourth movement pattern?
Speaker 1:Fourth pattern is the push. How would we define the push? This is going to be your most over-trained pattern. So great episode. If you did not listen to it, go back and listen to it. I believe it was titled why your shoulders are hurting and what to do about it. The push is the bench press, it is push-ups, it's the overhead press and in this case you can think, pressing away from your body. It is going to be what primarily relies on chest muscles, shoulder muscles and then, of course, triceps.
Speaker 2:So again, if I'm novice coming in, I'm like Jeff, what's the best exercise for me to start with here?
Speaker 1:Yeah, with a push-up, we're going to do an elevated. Sorry not put well, push-up was the answer. Yes, with the push pattern. An elevated push-up is best because that's going to keep your pushing horizontal versus vertical. For members out there who are regular listeners of Behind the Bluff, we did a full newsletter video series on each of these movements and we'll have those on the fitness app pretty soon so you can go back and kind of learn more about the technique and just the nuances. But the push needs to be done horizontally, not vertically, when you're, when you're just starting out, especially if you have crappy posture, and I believe that's 80% of people based off shoulder mobility screens.
Speaker 2:that I've seen, Unfortunately but this is going to help, but this will help.
Speaker 1:Yeah.
Speaker 2:Awesome. Okay, so we've got. So we're moving into the upper body. So we've got push, and then our fifth pattern was the pull. So we've got push, and then our fifth pattern was the pull.
Speaker 1:Yeah, the pull pattern. So the pull is the most misunderstood pattern. And if I had a close second to the lunge, right now I am in love with the pull pattern.
Speaker 1:So what the pull pattern is, it's when something's coming toward your body. Examples of this might be pull-ups, rows, face pulls, and the best part about a pull is that it strengthens the postural muscles. So definitely it's going to pull those shoulders back into a good position and it's going to balance out any of the pushing movements you've been doing. So if you're a gentleman out there, you've been going to the gym and the first exercise you do is a bench press. Sub that out for a lat pull down or a horizontal cable row. I think your shoulders are going to feel better, you're going to start to see some improvements and, as we've mentioned in that previous episode, we want to do three pulls to one push.
Speaker 2:Yep, keep that balance. Yeah, definitely Okay. So our sixth and last pattern you mentioned is the carry.
Speaker 1:The carry the.
Speaker 2:Olympian, here you are. Tell us about the carry Walking around your neighborhood.
Speaker 1:I always share that story because it makes me feel good about myself it does.
Speaker 1:Yeah, kendra, the carry is the most practical pattern. It's really great and I would also say it's a pattern that most people don't do. When, when I'm giving exercises post of a comprehensive fitness screening, this one's always included because no matter where you're at, you can start carrying something a little bit heavier, absolutely. If, um, listeners are familiar with uh, peter Atiyah, the drive podcast with Peter Attia, the Drive podcast he's been famed with telling people to do the carry as well and he has some statistics out there that are in the range of, if you're 30 to 40 years old, technically speaking, to be elite, to be at a very high strength level, you should be able to carry your body weight. That would be, if you're 150 pounds, 75 pounds in one arm, 75 pounds in another arm.
Speaker 1:Now for our older people and I mean that in a genuine sense we all get older it's not a negative thing we may do 75% of our body weight, closer to 50% of our body weight, is a good starting point. Make sure that you're realizing that these recommendations are total, not in each hand, because then it will be a lot really heavy. But yeah, just to paint the picture of the carry, think picking up weight and walking with it and think full body, core, grip, hips, shoulders. A lot of us just fall into thinking that the carry is just about grip strength, which grip strength is a very important longevity marker. That is going to be an upcoming episode in itself from from our fitness perspective, because there are measures in fitness that are all about longevity. Meaning if they're high, if they're in a upper threshold zone for your age, for your height, weight and gender, then that is somewhat predictive of not only how long you'll live but the quality of your life.
Speaker 2:There's probably cheeky ways that you can incorporate caring into your daily activities almost.
Speaker 1:All the time you know like groceries.
Speaker 2:You know you'd, rather than just doing two at a time, maybe try to do four in each hand four bags of groceries, what I love to do.
Speaker 1:sorry to cut you off, because I got excited when you said groceries. I'm not sure if we've talked about this, but I do do all the grocery shopping for my family.
Speaker 2:We have talked about it. We've talked about it off air, the shopping carts too.
Speaker 1:That was the thing, the shopping carts. Yes.
Speaker 2:Remember how we said when they're not put away, oh people don't put their shopping carts back. And it drives us nuts, drives us crazy, yeah, yeah.
Speaker 1:So when I go grocery shopping I bring the reusable bags you love it, yep and then load them up as much as possible and then from there I drop my cart off inside, grab the bags and I walk out with them. From there I feel like a total cool kid. I bet when I do that, because no one does that.
Speaker 2:No, no one, no. So the closer they can get to the car, the better the better yeah.
Speaker 1:And then the cart is left there too.
Speaker 2:There you go.
Speaker 1:So we will challenge you here today listeners, Bring those reusable bags. Good for the environment and good for your Lifelong strength.
Speaker 2:Love it, love it, awesome. So that's our six movement patterns. So to to kind of put the pretty bow on this, do you want to maybe talk a little bit about you know how? How can people do this? What's? What's the prescription on how people should do this on a regular basis? What does it look like?
Speaker 1:Kendra, I would love to start prescribing Now. Disclaimer this is a fitness prescription not a medical or drug prescription, so please handle that with your practitioner.
Speaker 1:A few like high level tips. We mentioned it in kind of my evolution story of learning different types of programs and, regardless of the program that a trainer's following or a program wellness center has incorporated, we always want to think quality over quantity. So move slow and focus on form. That's tip number one. Second, if something hurts like sharp pain when you're doing a movement in a fitness class on your own, stop or regress the movement.
Speaker 1:I think we can all run. If you're like me too, we can run into our ego a bit and our ego will tell us oh, it's not that bad and we keep pushing. So please always listen to your body when implementing a new approach or kind of high level, creating these six movements in your personal strength routine. And then, lastly, as a high level tip, I would say core bracing is key here. So we've talked about it. Making sure that you are pulling your belly button in as you move and utilizing your breath to do that. So being intentional when you set up for every single strength movement, every single pattern that we've talked about today, will allow you to end up in the best position at the end of the movement.
Speaker 2:That's great advice that's. That's a big saver for for longevity of movement. Right there it's just being intentional with your setup and it's going to basically set you up for a really good movement pattern, then and we see a lot of issues when people are not bracing.
Speaker 1:That's when our bodies are loose and if you're going to be loading the body, especially as you progress, the body needs to be braced as you're moving through that range of motion. So just one other detail here and inhale, exhale, hold and then feeling the totality around the abdomen can help you a lot.
Speaker 2:It's like a big safety belt.
Speaker 1:It's like a safety belt. I wonder who first brought that to behind the bluff. Let's just go back, listen beyond the six pack. Kendra Till.
Speaker 2:There you go. I have used corset before but I was like, oh, I don't think most males couldn't relate to a corset feeling, so we'll go with safety belt.
Speaker 1:Corset. What's that 1940s? Are people still wearing corsets? Probably not, but you know there you go.
Speaker 2:So do you want to give listeners a sample of what they can do? So here's a little taster of what they could do to implement these six movement patterns.
Speaker 1:Kendra. I think that's a great way to wrap up today, so let's give some examples Now. We currently do have a fitness app that has a movement library filled with all of these movements that I'm going to mention and many more over 300 videos. What's so cool about the PB Connect fitness app is we have a lot of members going away for the summer, so we're going to get them hooked up on there so that they can stay with the programming that we're putting out. It's an awesome app, y'all.
Speaker 1:It's pretty cool and we have a very talented gentleman who has helped us with the app.
Speaker 2:Shout out to David David Chesworth.
Speaker 1:Yeah, shout out today. Why I mention that is because I think the most important takeaway from today, before this sample routine, is keep in mind that you want to keep your routine simple. It doesn't have to be as complicated as you think it does in order to be effective. Consistency over complication is, hands down, the message, so that's going to be emulated in this sample as well. So six patterns, six movements we want to be doing every week. If you're very intro to this, starting out, bodyweight box squat. So instead of squatting just off air, you're going to squat to a box. Maybe it's 20 inches. If you're a little more skilled, range of motion wise, you want to go to 15 inches. Second, hip hinge with a PVC. So many of our member listeners see us use PVC pipe all the time. Nothing but the best.
Speaker 2:Hair at Palmetto Bluff. You see those white sticks everywhere. Yeah right, nothing but the best hair at.
Speaker 1:Palmetto Bluff. You see those white sticks everywhere. Yeah right, this would be place a dowel on your back and just start learning to hinge just from the hips and back up. You could do 12 to 15 reps of that and feel the back of the legs, feel the right muscle groups engaging. Third, for a sample routine, here is a supported split squat. So this would be elevating your rear foot on like four inches. Maybe it's a plate, maybe it's a smaller box or step. You can even just do a stationary lunge with a resistance band hooked to an anchor point. A suspension trainer is another way to go about this, just with a little more security as you go down and up from this single leg stance Helps with that balance yeah tremendous help on the balance.
Speaker 1:We mentioned it earlier push-ups incline would be the next best place to begin For our pulling movement. Our recommendation would just be ran, ran resistance band rows. So this would be like uh having an anchor attachment and then just pulling the resistance band, uh back and forth to you with your elbows in. Uh, our forever fit class is a strength training class that incorporates a lot of basic and fundamental movements like that A T-Rex row same thing.
Speaker 1:And then, finally, instead of carrying two weights, initially for the carry movement, make sure you're holding maybe just one of suitcase carry. And then, finally, instead of carrying two weights, initially for the carry movement, make sure you're holding maybe just one of suitcase carry. And then you're working to stabilize with that one weight before you double load and maybe work up to some of those Peter Attia recommendations.
Speaker 2:Awesome. And Jeff, you mentioned quality over quantity, but what would you say the number of repetitions for that particular sample?
Speaker 1:Kendra, great, great question. Start with two sets for everything. You can go upwards of three to four sets and then, instead of doing more sets, I would recommend staying in that two to three zone and loading the weight. The other way to manipulate this is going to be changing how many reps you do, and I love people working in all different rep schemes. So you can go as low as three for more advanced people. But we're going to mostly for the majority of people, be in the six to 12 range and we're going to be in six to eight rep range once we've gotten more advanced and we're going to load that a little bit more for that lifelong strength.
Speaker 2:Awesome, jeff. That's, that's awesome. Thank you so much for sharing your knowledge on these six movement patterns. I know I'm inspired and I hope that it inspires listeners as well, because, as we mentioned, these are movements that we should be doing on a very regular basis, um for you know, long, long-term, long movement patterns and longevity, so, and to stay injury free, which is important. So, thank you so much for sharing your knowledge and expertise in this space and listeners, make sure you hang around for some healthy momentum for the rest of initiating play.
Speaker 1:To serve your country. It means joining the armed forces, and if you've ever been at a restaurant for an exorbitant amount of time, it's typical to complain about your service. As we move throughout our days, weeks, months, it's important to remember that one of the best parts about living is the fact that we are given the chance to serve others every single day. The problem lies in getting too attached to what we inherently receive from our efforts. We receive three things, especially when we execute at a high level we look good, we boost our image and we start to be seen as a professional. Now, is it bad to be seen this way? No, well, why am I bringing it up? Because we have to remember that true joy comes from a genuine desire to make a positive difference in the lives of others. This could be on a community level, a work setting with a family member, mentoring someone. We have to remember that the true joy is from our genuine desire, not from the external validation.
Speaker 1:When we serve only to receive approval and our service is overlooked, it'll be easy to feel underappreciated and resentful. Ever felt like that with a family member. When we serve only to be applauded for our efforts, what happens when your hard work inadvertently leads to despise. That's happened to me. And when we serve only because it makes us look like a pro, it'll be hard to keep going when it goes unacknowledged and you're taken for granted. You see, helping and supporting other people makes us look good, it boosts our image and it feels great when we are seen as professionals. But if these are the only reasons you choose to serve, even if they're unconscious or because you feel like it's the right thing to do hear me when I say this you will never experience true joy.
Speaker 1:So for this week, the message is very, very simple Don't live for the moments in life of recognition and don't use appreciation as the fuel for your service.
Speaker 1:It is better to take pause for the opportunity you've been gifted with and serve other people, knowing that true joy will be derived from a genuine desire to make a positive difference. Thank you for spending time with us again this week. We hope you enjoyed this very practical episode on the fundamental foundational movement patterns to include in your weekly strength training routines. If you need any assistance and you're a member here at Palmetto Bluff, please reach out to us at wellness at palmetto bluffcom. If you're a regular listener, we'd love to hear from you as well and see if we can help with any further guidance. We've got multiple series of fitness topics coming up, one of which I'm extremely excited about, where we're going to sit down many of our fitness trainers and explore their very unique histories, their philosophies, their methodologies, and allow them to give you specifics on their take when it comes to optimal training. Until next week, remember to actively participate in life on your terms.
