Join Justin Robinson with his special guest, Crossfit mentor, owner and head coach at Crossfit Burleson in Burleson, Texas, Coach Peyton Randall. One of Peyton’s specialties is mobility and I brought her on to tell a little about herself, talk some mobility, and a brag about how awesome she is in the gym.
Peyton starts back taking us back before her and I ever met.
2011 when Josh, Sergio, and I started our dive into gym membership
Struggles of finding time for the gym and work/ personal life balance
Moving from Arlington to Burleson and helping my dad take care of my grandmother.
I found CrossFit in the fall of 2013.
Coach Kelly and her husband, John, original owners of CFB invited me to come back. So I did and have been there ever since
Certified in 2016 for to be Crossfit coach, and that was right around the time that my grandmother had passed away. She passed away that August, and in taking care of her, I watched her become a prisoner of her own body, so to speak.
A short time after that, I talked to my dad and he helped me pursue getting my L-1 certification (that’s a coaching certificate for CrossFit instructors). I followed that up with my CrossFit kids certification because it was important to me to teach my children all about CrossFit and what purpose it serves.
Mother-in-law and father-in-law are currently some of my personal training clients. My father in law is a diabetic and my mother in law fell last November and broke her arm.
In CrossFit, our methodology, we have 10 general physical skills.
Number one of your cardiovascular and respiratory endurance. So that's the serving of our that purpose that we work out every day are metcon.
Number two we have the stamina. We have strength, flexibility, powers being coordination, agility, balance and accuracy.
As we get older, we start to lose some of these capabilities, so our agility becomes inhibited. Our balance becomes inhibited, especially when we're over 55.
One of the things about CrossFit really is obviously at the gym is we have competitive spirits.
Ultimately the goal is to stave off the old folks home and to live a productive life and be able to go out and be free at the things we are able to do like sports or just everyday life.
I like to try and show you that you're capable of doing something and then give you the opportunity to go forth and continue to do that.
Coach P answers: 15 minutes of mobility works on a on a daily basis you need.
The point of mobility is honestly is to serve, protect your fascia.
So something you can do to prevent that on a daily basis is utilize a foam roller.
Taking care of the glute with that lacrosse ball prevent muscles from getting tight or knotted up and helps you to work out that lactic acid that build after a workout.
Mini bands is something that helps with hip mobility, ankle mobility, which are your two most important factors in squatting.
With the mini bands you can also do whats called flossing.
So if you spend a good 15 to 20 minutes on a daily basis either before or after, I'd say both.
They can goto our website www.crossfitburleson.com Or my cell phone 817-709-7391 You can even message me on Facebook and or Instagram and I will send you a message to setup a consultation.
For real folks, let me just tell you honestly, Peyton is one of the most carrying coaches you'll ever meet. She's always there for you.
That's what I love about our adults. We
We're kids. We are kids at heart. And
also what I love about CrossFit. Is that like you kind of get to revert back to your inner kid? In some ways, I might accomplish things. Yeah, I did it. You feel that, like joy?
A little kid, you know, when
they get on this thing out. Yeah.
Hello and welcome Thio Wellness Mastery for the average Joe podcast with your host Justin Robinson. If you're looking for tips, tactics and essential information for living your best life, you have come to the right place. Every week we take a deep dive into topics that can help transform your well being and regain control of your health and wellness. Now let's do this. Hey, what's up, everybody? Welcome to tonight's show. I have a special guest with me today. I'm super excited to introduce one of my cross him in mint doors. Actually, my coach owner of Crossfit Burlison and Burlison Texas And she is what our specialties is really just mobility getting loosens up and then just kind of the intricacies of of some movements. So I really I brought her on to kind of tell her a little bit about herself and a brag a little bit. She's She's pretty awesome in the gym, and she doesn't personal train. But I'm gonna hurt get all that but super excited to have pain Randall on with this happened.
I'm great thinking, Justin. I wanted to take a minute. Gonna I guess, star and tell people a little bit about myself unless you have anything else you were gonna say.
Oh, absolutely. That's That's the first thing I'm always asked. Everybody I really like to you about your story. I know a little bit, but not all of it. So viral.
I'm gonna take you back two way Before you ever even met me at cross the pearls into the year of 2011 when my little Caylee bear was only eight months old and I finally decided that I was sick and tired of the way I looked in the way I felt I was staying home with my nephew. Take care of my older daughter at the time. He was too, huh? It's about four o'clock most days of the week. I was like, ready, prevent, But by then the Children are very active and money let's play. And I'm like, No, it's not play. So at that time, Josh in his friend Sergio, we're already working out down at l. A fitness and I had been, like, not using my membership there for a good eight months. So Josh is like, Hey, girl job helping to the gym. But are you going to the gym? Which was a transition for both Kaylie and me. She had some separation anxiety. So at first, like every day I went to the gym. But I was only allowed to be there for maybe 30 minutes, and she would be like crying maybe like, you have to take a baby home and I'd like, But I'm not done on the treadmill
About 30 days where I went like every single day, she adjusted and came around. And then I kind of slowly fell in love with lifting weights, and at that time I had decided Thio start actually working at L. A fitness start off in their little kids club area, and I started studying to become a personal trainer because I was at a point in my life where I knew I needed to be more than just just stay at home, Mom. And how did I want to provide for my family? Well, I wanted to do something in the fitness industry because when I was in college, I didn't know if I want to be a nurse. I didn't know if I wanted to be a teacher. I didn't know if I wanted to be a physical therapist, So this was one way I could kind of do all of those things rolled up into one and do what I felt I was passionate about. So moving forward. Personal training was a struggle in and of itself. Like I was studying the NASA program, which is a master's degree program that you do. You blowing yourself your own pain and I have taken the test several times, but it didn't go so good. I didn't pass the 1st 3 times and you only needed 80 and I mean like 70 to
like almost passing. It was very frustrating and it was what it was. So I started selling personal training, continued to study and all of that along that course still worked out. Me and Josh for gym rat. We work out every day, most days of the week, at least two hours a day. We did Ah, lot of hyper trophy stuff, bodybuilding style workouts, three super set everything. And we barely did. Barbara movements like what we do. If I used a bar bell, then it was like squatting, bench pressing. I didn't clean it
sure or anything of that nature, which is some stuff we did cross it, but I was just beginning my fitness journey and really learning a lot about nutrition and the body and stuff like that, which I was already passionate about. So back then we moved from Harlingen to Berlin on my dad had asked me to come move back home so I could help him take care of my grandmother, who was old. So I transitioned to a state home mom and caretaker and continued to study physical fitness and things of that nature. But I was no longer active Lee pursuing that I was just I kind of do a pounding. But I did find CrossFit at that point in time. That's when I found cops in Berlin, and I think I started there like the fall of 2013. My husband had already do it, cross it for a few months, and he loved it. And I was like, Well, let's see what this is about And I fell in love Day one. I walked in on a Thursday and it was just a running wad. Coach Kelly and her husband, John, they on the gym at that time, and she was like, Please, come back. Don't not come back.
be that I'm going to the game Like I remember the day I signed by my little contract with Crossed. It really sounds like I'm going to the games and they kind of snickered at me. Which is adorable
that now I understand that *** kids, but like by the time I was 35 my goal was to be a competitive CrossFit athlete. I am now 35 maybe that dream has kind of changed a little. Um, I'll go with Madison when she
the game, but along the way, I did get certified back in 2016 for to be across that coach, and that was right around the time that my grandmother had passed away. She passed away that August, and in taking care of her, I watched her become a prisoner of her own body, so to speak. She had rheumatoid degenerative arthritis and osteoporosis, so she was literally, like curling up into a little ball. She was a sound mind, but she was not able body. She couldn't bend down and touch your toes. Use the toilet by yourself like AA lot of things you take for granted. Getting up off the couch She couldn't do those things get out of bed. And when I the first time I had the picture Little £95 self up and put her into bed like I do my Children like, broke my heart in so many ways because this hard to age gracefully. But at that point in time, I talked to my dad and he helped me pursue getting my L one. I got certified for that. I followed that up with my profit kids certification because it was important to me to teach my Children all about profit and what purpose it serves. It actually crossed. It helps Children really anyone but what it helps Children most with their cognitive development. Children were injured playing and the way that school is set up now they sit down just like you do all that work and they're like, learn stuff, learn stuff and test on stuff and so they can eliminate that opportunity for Children to learn. So I got involved with profit as a coach specifically for my Children in the beginning, and then I had was presented with the opportunity to take over the gym and be in charge of the adults, which was way more awesome. Getting
That's what I love about our adults. We
We're kids. We are kids at heart. And
also what I love about CrossFit. Is that like you kind of get to revert back to your inner kid. In some ways, I might accomplish things. Yeah, I did it. You feel that, like joy?
A little kid, you know, when
they get on this thing out? No,
kind of my fitness journey And how I got started into, you know, being the coach.
Awesome. Well, you talked about your Children and their fitness, and you also have your father in law, Mother Long. I've seen them and they've had some issues and I've seen their studio three months ago. I looked up that kind of what you're doing with their fitness and what how you're helping them to get asked that that's ages,
What I love about them at the moment. They're currently some of my personal training clients, and my father in law is a diabetic and my mother in law. She fell last November on the 11th actually, so her little anniversary came up. Recently. She fell and broke her arm. She's walking to the house, but most people do. Tripped over a rug like statistically is the number one of the number one falls for the elderly committee. So she tripped over the rug and fell and hit the the marble tablet and broke her humerus right at the deltoid, right where your shoulder. And in the process of that, she got a frozen shoulder. They wanted to do surgery to fix that. So my diabetic father in law, who's anti fitness, who literally is model. When I started my fitness drink, we're all going to heaven and
with the big neck.
and I love him for that. So fast forward to Sandy gets hurt So, Jimbo, he lives for Sandy. He takes care of her is so sweet. Kind of like you and Michelle. It's adorable. So he was like, Peyton, you got You gotta help her because they want to do surgery. And I thought she won't know surgery for frozen shoulder. Could I ever do. I would do a little assessment here and there and just see what her range of motion was. And this is kind of where Mobility plays a big role in her rehab and recovery. So she was going to physical therapy. But as most people do, they don't realize the importance of those stretches. And that homework that you're given the baby is hard, very hard work for whatever injury you're trying to overcome. So I'm just gonna kind of Segway into mobility, and then we can go back to Sandy and her injury.
how I helped her to overcome her frozen shoulder. But being mobile or the term mobility is basically your ability to move. I cannot move or a joint Can a joint move in a range of motion freely. And can it be pain free? So what does that mean? Well, our hips are shoulders. Those are like ball and socket joints. So they have quite a large range of motion, which is why we squat and why we press. We want those joint to be strong. Well, in order for the that be an option, you have to also be flexible. So in cross it in our methodology, we have 10 general physical skills. Number one of your cardiovascular and respiratory endurance. So that's the serving of our that purpose that we work out every day are met con. That's why we do them moving forward. Number two we have the stamina. We have strength, flexibility, powers being coordination, agility, balance and accuracy. Now, as a coach and in all of my studying, in my opinion, I would say that of the 10 general physical skills, mobility is not listed in there. But mobility does affect each and every single thing you see on this list. So minus the cardiovascular arrested for so my joints, my muscles, they can't endure stamina and they can't be strong. They can't be flexible. They can be powerful. I can't be fast. I'm not coordinated. I'm not agile. Therefore, I'm not balanced and I will never be accurate if I don't focus on my mobility. Well, an injury. Your mobility is typically the first thing you notice goes away. Justin, you struggle in the overhead position. Some men d'oh! And then us women. Some of us struggle with our hips. There's various different ranges of motions of squatting is hard for some people pressing overhead or doing a handstand. Push up. All of these things are related to your mobility. So our goal at CrossFit and what we're trying to do with our functional fitness. Basically, we want to get you from start to finish in a work out where we are strengthening both your cardiovascular and respiratory systems and also giving your joints the opportunity to go through that full range of motion while stabilizing other joints that maybe we're not using. So that's a lot of science. I am aware
what does that mean? It means I should be able to quad. I should be able to lunge. I should be a little press something up over my head or off of my chest, or maybe myself up off the ground like a push up, and then Mabel, maybe be able to row or pull down something. So these are things that you find in life on a daily basis. You squat down to sit on the couch. You might find yourself lunging if you have to pick your remote up off of the coffee. You know you're pressing off the coffee table. You're probably in a lunch position picking up that remote. What, do you ever press overhead? Well, maybe a garage door, maybe your grandkids, your child, different things. Well, hey, when am I ever gonna row? Do you start your lawn mower?
call a guy says that's a real life road so all of these things can be found every day in our life. And as we get older, this is where we're going said way back in the sandy. As we get older, we start to lose some of these capabilities, so our agility to come inhibited. Our balance becomes inhibited, especially when we're over 55. So if I am a person who has chosen to be sedentary since I got out of school, I've really spent a lot of time not focusing on that, so it makes it to where I can't step over button issue and delivery without tripping and fallen and her muscles. So that's my goal in my each and everyday lives. Whether I'm working with a five year old or an 85 year old is to help you turn 90 and be able to not worry about falling and snapping their breaking a bone.
They've staving off the old folks home, right?
Basically or not happen to push that health. I've fallen and I can't get up button.
And you know, that's one of the things about CrossFit really is obviously at the gym. We have competitive spirits in this, but ultimately the goal is to save off the dial folks own to live a productive life and be able to go out on golf. And I saw Paul play with our kids great kids for as long as vassal. And, like you said, I do believe it all starts with mobility, like
there's a doctor that I follow on your gram named Dr Mitch,
he's actually an athlete. He coaches cross that he owns across that. What's his name? Dr. Mitch Dpt. You could find him on Instagram or Facebook, and he has a quote that I really like because it encompasses our cost, that methodology. And he says that in general, we as a community are far too concerned with the minor mechanical shoulder or knee pain that crossed. That participation occasionally create and not nearly concerned enough with life altering chronic disease is that it frequently solved so we can talk about my father in law for a moment in his diabetes. He never aspired to be a healthy person because, as you age, like, why would that be a thing that I care about? That's just the generation who comes from. But when family got hurt, it became apparent to him that he needed to be able to take care of her. And maybe he wasn't in the best place in his life to provide that care for his wife. So he took it upon him Bill to take the steps and and move forward with eating healthy and working out. But he loves He looks forward to actually come into the gym now, and he recently went to the doctor and got really good blood panels back. So I remember that day when he told me what the doctor said, like he had tears of joy in his eyes in that that right there, if it wasn't my family member, it would still bring me as much joy. If you or your wife comes to me and tell me the exact same thing, I would be like Let's hug and cry about this because this is a great thing
for sure. I have a have a friend at work, unfortunately, goes on the other side of town, so it doesn't come across the policy. But he listened. He listened to me for three years. Talk about crossed it, just like we all do, because we're so passionate about it. And finally, about a year ago, he joined the gym he was on. He's my age. Exact same thing. He's got two kids, is 46 like everything's the same is that he takes eight prescription meds, eight different things cholesterol, blood pressure. This at the other here actually has a pill box, but the monthly for the weekly every day type of thing, and he started about a year ago. His 1st 1 work three months later. They took him off in four minutes. Just like that three months, and that's that's like one of the things like people that annoyed with me talking about it. It all makes it worth it when that one person, something like that, happens to them and then, you know, fast forward a year later and he's still he's still Startinto. We down all those men. So it's incredible. Yeah, I totally get what you're saying. You you have that opportunity every day being a potion, and we thank you for That's awesome. That's what's
fun about that. Just been fun. Fact, like I used to pray back when I just stayed at home and I'll stay at home. Mom, I was in a place where I knew my purpose was to take care of my Children. But at some point, they were going to grow older and be more involved in My purpose would change and I would pray isn't of that moment like Lord, let me serve my purpose. How are you gonna use me? And this is the path that he led me to in it on a daily basis. It continues to baffle me tow watch God work in my life, how he's working in my life. And then when other people like you come to me and you you tell me that you're I'm your mentor. I'm your friend.
considered myself a mentor. But I do have that opportunity. And I just don't look at what I'm doing from that perspective because I'm so passionate about what I do it for me. I just wanna save the world one person at a time, you know? So
If I cant
you doing the most you can because obviously you're teaching your Children the right way with them in that in that environment, not only the health part of it, but just the community part of it. And my kids were 24 19 and they're they're grown up now. My daughter, she did grow up in it because she was in a stop ballplayer. All sports, really? But softball was a big thing, so I could cross it on. But you get your growing your kids up from like, Well, I think that before
Yeah, Madison was like four when she first started trying cross it like John Letter is the little cross that kid's class pretty early because she was pretty close to being five. And what's great is like my Children do possess a little bit of a natural athletic ability. But even Children who are naturally athletic the most well Children are awkward. They move, were they don't understand their bodies. They don't have coordination
ballots, but they can get all of that in time with office. All you sweet blame as an example, you know he is becomes too caustic kids, and he's been coming since he was a little boy. And in the beginning it was hard for him and it was discouraging because he is like, I can't do a large Well, his little body just wasn't ready for that. But
he could do a launch. And now he can jump rope. And to see that that excitement in their faces is just the best. And I even see it. It doesn't matter how old you are. When people get their first muscle up for their first double under, you still see that same I Oh, my God, Look what I did. Whether you're 45 65 or five, it doesn't matter.
The first Fox Jim. That's one of the most frightening things for some people and they go in and they get a box jump in who? You know so
much, shell. Your wife came in the other day and got her first box
jump, which just
made my day because she was, like, out of the box. Get me the mullet box. Step on that. No one. Right. Okay, Michelle, get in the box. Let's play a game. She'd like a lift again. I just had her job in the first time. I was a good job. Let's try anything. So the next time I told a pull your knees up, but you're gonna shoot yourself in the boot. And she just looked at me and she did it. I was like, Oh, my God, You jumped so high. I think you could jump on this box. And she's like, No, no, I was like, Okay, so I stand right in front of her and I'm I I'm right here. I'm gonna catch you. You can jump on top of me. I'm gonna hold your hand my hands out And just like I would for my little girl's, like, just jump Michelle. And she did and that look like she looked at me like, Oh my God. I just don't feel about Yes, you You didn't die. Good job.
I like to try and show you that you're capable of doing somethin and then give you the opportunity to go forth and continue to do that.
that's for sure. I was so excited for that was that was awesome, because I have some bad history of bad box jumps. But that would be getting back to the, uh, the mobility side of it. If you could give somebody like one suggestion one tip one maybe. Hey, go follow this. Do this. What would it be like? Say, 15 minutes of mobility works on a
on a daily basis you need. The point of mobility is honestly is to serve, protect your fascia. Your pasha is basically like a band rubber band sheet. Looks like your muscles are wrapped in this rubber band sheet, and their job is like in capsule them and protect them from the muscular force that we asked of our bodies when we're slotting, jumping all of those things. So if you don't take care of that fashion with mobility than in time, it's going to call inflammation trauma and injury. So something you can do to prevent that on a daily basis is utilized. A foam roller. If you don't have one, get one with a bat. You need a of lacrosse ball and from many dance. So those air simple thing and you could probably get all of them for under 100 bucks. You need to utilize the foam roller we utilize. The chancing we utilize the quad are inside of our legs, which is our abductor's. Some people will say that you shouldn't use a foam roller on your hamstrings, and that's where the lacrosse ball comes in the hamstrings air four big muscles that kind of intertwined to make our posterior chain inserting into our glutes. So taking care of the glute with that lacrosse ball those hamstrings with that lacrosse ball prevent muscles from getting tight. Knotted up helps you to kind of work out that lactic acid that build the after a workout and then the minivan. So something that helps with hip mobility. Ankle mobility, which are your two most important factors and squatting would be You can get two different things. Many bands for like around the knees, then you can do little sidestep lateral that's 10 to the left tend to the right. You can do glue bridges with them little jumping squats. And what that does is that getting your big, large local groups to fire to kind of warm up for whatever you're about to do in your workout and then some other things you can do with the rubber band that called Flaw. You would grab it like around your ankle pretty tight, kind of like you would for ankle sprain. And what you're gonna do is if that loss is going to decrease your blood flow to the tendons and almost forced it to activate cause our tenants don't get blood flow as naturally as our muscles. Do they take longer to heal or even work out that lactic acid? So you wrap that boss around there you go can range in motion. So maybe you like in the air, right? Your name. You do some calf raises off of a plate or even just Dorsa flex plan reflects of the foot and what that does, you're gonna unwrap it after that and it's going to hopefully increase your range of motion for squatting so that you're not limited there. And with the minivan, you can literally get something like that on Amazon for less than 15 or $20. Keep it in your gym bag, youth. And every day you can do these things called clam shells. That's where you lay on your side. You put your ankles together and you open your legs and you close your legs just like a clam show for about 15 repetitions on each side, the living up towards the shoulders, some things that you can daily basis even with your foam roller. Put that up on a wall, and then you would put your hands like in your praying position. You're gonna roll that up and down the wall until you're in over his position, kind of stretch out those lads and things like that. So if you spend a good 15 to 20 minutes on a daily basis either before four after, I'd say both. But you know, depending on what time you have stars when you get to the gym and everything after usually works better for most people. But there's a lot of different things you can do, and on a daily basis to make sure that you stay mobile and ensure that you're protecting your larger buffalo.
All those all those there are are some that I forget about sometimes. Definitely. What I'm gonna do is I'm gonna put all those exercises huge explained in the show. That's for everybody through the afterwards and click on a link. And it should take you right to those particular exercise give you a visual. So
yeah, if you want, I could probably send you a video of all those things
Will put those in the show notes, and that would be awesome. So just to kind of wrap up here, I want to talk about you. Do do personal training. You Do you Obviously you're the head coach. It prospect Burleson. If somebody is interested in getting more information about some of these exercises or being a member of prostate Burlison or once a person say, how were they best in the whole of
the best way to get a hold of us? You can go Thio our website, which is www dot cross it Burlison dot com. And there we have a menu button up at the top. You'll see my cell phone number, and you can contact me there. I'll give you that number in just a moment. But in the menu there's a contact us and you can go there and leave me an email message. Or you can use my cell phone and call me a 8177097391 I'll do calls texts, Whichever works best for you works for me pretty quick to respond within a 24 hour period. You can even messaged me on Facebook and or Instagram and I will send you a hay setup.
He's all over it. She's getting so much better at the social media. I gotta say you're getting
I've been practicing
on real folks. Let me just tell you honestly, one of the most carrying coaches you'll ever meet. She's always there for you. If I If I need something, don't tell anybody off texture issues. Answer me right away. But no, thank you. But thank you. Paying for all you do. Thank you for being on the show today for all your great tips. And, uh, thank you for coming for all our people. We love you.
Well, we love you.
Thanks. And uh, we'll talk to you next time.
All right. Have a great one.
All right. Thank you.
Thank you for listening to wellness mastery for the average Joe. Check out the show notes and links to everything we talked about today at our website at wellness mastery for the average joe dot com. If you found value in our show, please be sure to subscribe to the podcast and share it with a friend.