Men Made For More Episode 23: Consistency in Training and Recovery with Dr. Courtney Morse of Natural Wellness Physiotherapy


Men Made For More Podcast Episode 23: Consistency in Training and Recovery with Dr. Courtney Morse of Natural Wellness Physiotherapy


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Are you ready to learn about moving from functional to optimal and how using emotion and discovering your why can be a breakthrough for habits?  In this episode we discuss using small wins and getting 1% better every day and how to recover optimally using movement, nutrition, sleep, and stress management.  We talk about being mindful and intentional and how to work on our weaknesses as individuals – and so much more!


If you want to get a hold of Courtney, you can find him at  naturalwellnessphysiotherapy.com.

or contact him on Instagram at @naturalwellnessphysio or  Facebook . If you enjoyed this show, make sure to subscribe and please help us by leaving a 5 star review.  Also, don’t hesitate to reach out on social media @iostrengthperformance, or better yet – tag me in a post with your favorite part of the show! If you haven’t yet, make sure to join like minded men in the Men Made For More Facebook Group – designed to offer Performance Coaching to Help Men Get Strong, Feel Confident, and Level Up Their Life.


Book Recommendation from this episode: Better Than Before by Gretchen Rubin


Men Made For More Podcast Ep 23: Consistency in Training and Recovery with Dr. Courtney Morse of Natural Wellness Physiotherapy

[00:00:00] Dave: [00:00:00] Welcome to the Men Made For More podcast, a show designed by men for men looking to get strong, feel confident, and live a high performing life. As men. We face many challenges as we try and strive for a better life. We want to live a meaningful and confident life. We don’t know where to start. You’ve lost your physical and mental edge.

[00:00:18] It’s keeping you from living out your full potential. You’re tired of talking about doing big things and you’re ready to start living it, but the men made for more podcasts. The goal is to teach you how to strengthen your body, your mind. And your purpose and your way to reaching your full potential.

[00:00:33] It’s time to start living as a man. You know, you can be to help lift those up that matter the most in your life. Every week, we’ll have a featured guest who will share valuable information and experience to give you actionable strategies. You can apply to live as a man you were made to go drawn or guests, knowledge and experience.

[00:00:49] More importantly, we will discuss how this applies to common challenges and struggles with being a man in today’s world. Our goal is to not only build strong men physically. But to help coach and develop strong [00:01:00] friends, sons, brothers, fathers, owners, and professionals in every area of your life. I’m your host, Dr.Dave Paczkowski,  proud husband, business owner, physical therapist and strength coach with a passion for helping other men strengthen their body, their mind, and their purpose, wherever you’re at on your journey. I’m excited to have you here with us today. Now let’s dive in today’s episode. The Men Made for More podcast. 

[00:01:27]Hey guys. Thanks for tuning in today and excited for you guys to hear this one with our special guest. Yes. Dr. Courtney Morris of natural wellness physiotherapy. Today, we’re talking to all about the consistency in your training and recovery and how to achieve that consistency. Have you struggled at all with sticking with the habit, with being able to stay consistent, or if you’re on the other end, if you push too hard and find your body breaking this episode is for you.

[00:01:52] We’re going to be talking about moving from functional to optimal, talking about using emotion and discovering your why to breakthrough in your [00:02:00] habits. Using small wins and getting 1% better. Every day, we talked about how to recover movement, nutrition, sleep, and stress management. We dive into being mindful and intentional in how to work on your weaknesses as individuals.

[00:02:15] So a little more about Courtney Courtney received his doctorate physical therapy degree from Wichita State University in 2011 and says he was drawn to his profession by his lifelong fascination, with the progress of healing and movements in strength and conditioning. After gaining experience in a variety of healthcare settings, he’s happy to have his own practice, natural wellness physiotherapy.

[00:02:35] There. He has the opportunity to spend more one on one time with individuals while addressing their needs and helping them achieve their goals and fewer visits and getting to know his patients on a personal level guys, so much good stuff coming your way today. Excited for you to be here. Let’s get started.

[00:02:51] All right, Courtney. Welcome to the podcast, man. I’m so stoked to have you on here today. Thanks for coming out.

[00:02:56] Courtney: Yeah, man. I appreciate it. This is a, this is a real honor. I’m I’m excited to be here.

[00:03:00] [00:03:00] Dave: [00:03:00] Yeah, it’s going to be a lot of fun today. And one just have you kick things off, sharing your story both personally and professionally, where you’ve been, where you’re at now and what you’re up to.

[00:03:09] Courtney: [00:03:09] Yeah, thanks. Um, so my name is Courtney Morse. Uh, I’m married. I got family of two, uh, you know, a couple of kids. Uh, Henry is 11 and Claire is, uh, just an eight. Um, we’re looking at in Wichita, Kansas. Um, I am a, uh, kind of a performance based, physical therapist. We work out of a gym. so we get to work on people like really hone in and work on the performance side of things that they’re interested.

[00:03:34] We see a lot of runners. We see a lot of weightlifters, things like that. Um, we’ve had my practice for about two and a half years. prior to that, I was, I was a PT kind of in network stuff for the first five years or so. Um, my wife and I kind of as usual in a lot of workplaces, like we worked for about five years or I worked for about five years and kind of got burnt out on it.

[00:03:55] And so, you know, we were sitting down at some evening where we were just both [00:04:00] exhausted and worn out. And I said, you know, is this how it’s going to go for like the next 30, 40 years? Like, we’re just going to reel it in like this for the rest of our life. And, you know, she was like, God, I hope not. And so we kind of started planning our exit strategy and uh, like in the start of 2016 or the summer of 2016, um, she and I both quit our job.

[00:04:20] She was a high school teacher. Um, we both quit our jobs. We packed up the kids. Uh, we, I got a PT license in Oregon and we just drove the camper out there. We didn’t have a place in mind yet. And so we spent six months, you know, I ended up working in skilled nursing facilities because that’s where the jobs were at.

[00:04:37] But, uh, we worked there for six months, a couple of different locations. We lived in Tennessee. We lived in North Carolina. Uh, we drove back, um, and kind of got plugged back into a regular 40 hour work week. And we realized like, Oh no, wait, we can, there’s no going back. We can’t go back to that kind of thing.

[00:04:54] So it was within, you know, three or four months after I started that. I was, you know, working my way [00:05:00] towards the some business. So it’s been, it’s been pretty cool.

[00:05:03] Dave: [00:05:03] Yeah. And you said primarily a lot of runners and weightlifters that you’re working with. And I guess how long are you seeing them typically? What do you, what are you guys working on?

[00:05:12] Courtney: [00:05:12] Yeah. Um, so it’s fun because, uh, the runners, you know, I heard a really good analogy the other day is that most runners now, like even weightlifters too, you know, because of CrossFit, you know, all this HIIT training and stuff like that. Everybody’s got like a really big engine. They all have really good cardiovascular systems.

[00:05:30] But they’re, they’re sitting on like a tiny little chasse, right. As that their, their ligaments and our tissues, aren’t doing what they’re supposed to do. Um, and so that’s kind of what we work with on the runners is we, you know, we’re taking those big Corvette engine and we’re getting them off of this, no Chevette, you know, or this, you know, Honda civic chasse.

[00:05:47] And so, um, we, we see them on average. I will see them on. Over the course of time, like six or eight weeks or six visits over the course of sometimes 10 weeks and things like that. And we tell them upfront, like [00:06:00] we are, we’re going to get rid of this pain stuff that you’ve got going on real, relatively quickly, even if it’s been going on for years, like we’ll take care of that stuff in pretty short order.

[00:06:08] But then we get to the fun stuff and physiology takes time. You know, it takes a long time for, you know, muscle physiology to break down and build back up. So we’re not going to do that. And you know, three times a week for four weeks, So we space these visits out and we let them go in there, screw things up, you know, catch themselves back on fire.

[00:06:25] Like cool. Now we know where you’re at. So, you know, if we don’t do a good job of reloading them and prepping them for the life that they want to live afterwards, we’re kind of setting them up for failure. So on average, we’re seeing people, you know, six times or so, but we, we space it out over, you know, sometimes three months.

[00:06:42] Dave: [00:06:42] Yeah, I think that’s a really great, great model too. And we practice similar, which is how we’re connected and the performance PT model for those that don’t know too. Can you, can you talk a little bit more on that? That’s the, so that’s not just getting back to base level of function. You’re working with some people that are trying to push their limits.

[00:06:58] Courtney: [00:06:58] Absolutely. Yeah, we, we work on, on [00:07:00] people of all levels, you know, uh, you know, we work on athletes running their first 5k, but we also work on, you know, elite college sports and athletes for that kind of stuff too. But a lot of times, if you’re, you know, you know, as well as I do, if you’re practicing in network and things like that, a lot of times insurance wants to shut down when you are functional.

[00:07:16] And we hear these kinds of horror stories all the time. If somebody’s coming out with a postop rehab and they get four visits, And that’s it. And, you know, like, because they can climb up and down the stairs, like, Hey, you’re functional, you’re walking. And you know, they’re never going to get close to getting back and playing soccer again.

[00:07:32] And so, um, what we, what we say is we kind of bridge the gap between, you know, functional and optimal. We, we really want to teach people how to kind of fix these issues themselves and how to do the stuff themselves, because we want them to go out there. And no, there’s a lot of reasons. People exercise. And none of that involves like people enjoying doing burpees in the basement, you know, during the COVID and stuff like that, a lot of people were doing burpees in the basement and they realize how life sucking and that is, and so, [00:08:00] you know, you exercise for so many more reasons that, you know, what’s the social components, the competitive component, all these other things.

[00:08:06] And so if you just strip somebody of that and say like, yeah, you’re too old to run anymore. Like. It’s like cutting off a limb for some people. And so we really want to give them the freedom to go out and do the stuff that they love to do and not feel like we need to restrict them. You know, I’ve got triathletes in their eighties that come in from time to time and we’re like, yeah, man, like, this is the guy I want to be.

[00:08:25] I don’t want to be. You know, the guy that’s like, well, my, my sister in law said I should stop exercising when I was 41 years old. And so I did, and now, like now I have all these heart conditions, like it’s just never going to come up, um, in our practice. So it’s a lot of fun working with folks that way.

[00:08:42] Dave: [00:08:42] Yeah, definitely just remind me, I just talked to, who’s talking with the client today and one of our visits and he was talking about a doc who he doesn’t see anymore that found out he was running marathons and pulled up x-rays or images of what in a marathon or his knee looks like, what, whatever that one marathoner was.

[00:08:58] And

[00:08:59] Courtney: [00:08:59] right, right.

[00:09:00] [00:09:00] Dave: [00:09:00] one was and the one looks all nasty. And of course it’s just the, it’s not the, what we’re sacrificing on, on telling people those stories and pulling them out of those activities. And, uh, I don’t, I don’t want to go too far on the runners path, but you probably see people that, uh, have been told that they shouldn’t run anymore.

[00:09:16] And, and how do you go about some of those conversations to, to still empower them?

[00:09:21] Courtney: [00:09:21] Yeah, absolutely. And so, um, we have some of that conversation about, you know, here’s what your X Ray looks like. And, you know, you’ll, you’ll hear stories about a doctor taking a look at both knees x-rays of both knees and says like, Hey, I’m going to go replace this one. It’s like, well, I have symptoms in this one.

[00:09:35] And so we were never treating people’s images. We’re not treating, you know, their diagnoses. We’re not treating the disc in their back when we’re treating a function. And so with that, you know, Yeah, I’m, I’m training a new PT right now. And, you know, I’m kind of trying to deprogram him a little bit from all this differential diagnosis that people learn or learn.

[00:09:55] It’s granted, it’s very important. And when they’re coming in the door, we want them to be aware of these, you know, [00:10:00] you know, yellow and red flags and things like that. But we say like, well, does it matter if it’s rotator cuff tendonitis, or if it’s this or it’s that, or it’s whatever.

[00:10:07] It’s like, no, cause the treatment is, is a lot of times very similar. And so. We want to set people up. Um, and you know, we’ll, we’ll use, you know, like kind of some stoplight system or whatever, you know, like, Hey, if your pain is between here and here, green light, go, go check it out. Or, you know, if it’s red and you know, it’s here and here, like, yeah, don’t do that.

[00:10:24] But like, we want to empower them, but we do that with a lot of strengthening and things like that. We tell them, you know, the manual therapy stuff that we’re going to do, like this will help get you there faster, but like the real, the real result of this longterm, it comes from. You know, doing the exercises and being super consistent with this stuff being really diligent.

[00:10:44] You don’t have to spend your whole day doing these home exercises and these corrective exercises, but the more specific that you are within the more diligent, like the fascia and get back to doing the stuff that you love. And so that’s where we really try to empower people to say like, Hey, you’re the one that knows your body the best.

[00:10:59] Like [00:11:00] you listen to your own stuff, but sometimes you have to teach people how to listen to their body because they’re just so used to being in pain and being miserable is I know that they sometimes don’t know what it feels like to feel good.

[00:11:10] Dave: [00:11:10] Yeah, so, so sad sat. And that’s something that the process for getting there though is, is it’s not, it’s not complicated, but, uh, and what we want to talk about here today and dive into a little deeper is the consistency of it. You talk about being diligent and that that’s where we see the change. People seeing us and especially in our model where we’re seeing someone, once we work with them once, so we’re help building out their programming and then we’re letting them go to work for a little bit. And then we’re checking in and make our modifications. It requires consistency to be able to see those, those changes over time.

[00:11:39] And you guys are doing some awesome things and the people you’re working with. And while everyone would say, yes, I know I need to be more consistent or this and that. People just aren’t doing it. There’s still a lot of people out there that have such a hard time with being consistent. And that’s, if you’re trying for a fitness goal, a nutrition goal, a relationship goal, that there’s a lot of things that bleeds over into.

[00:11:58] And I want to kind of [00:12:00] jump into your thoughts on what does it really mean to be consistent and how do you help people help people do this?

[00:12:06] Courtney: [00:12:06] Yeah, I think that’s a really good question because I think people, for some reason, you know, they they’ve, their new years resolution blows up every single year in their face and you know, they get three or four weeks out and they shut things down. Like. I think people, for some reason have the expectation that things are going to go well right away.

[00:12:23] And they’re going to see all these massive changes in these massive goals. And when we’re talking about consistency, we’re talking about habit change and habit formation. Um, just doesn’t work that way. You know, our, our bodies and our neurochemistry and our hormones and things like that. Weren’t really designed.

[00:12:39] Weren’t really made to do that kind of stuff. And so. We had somebody yesterday and, you know, she’s been in pain for 10 years or whatever. And so she’s kind of seeing the light at the end of the tunnel. And we were talking about, you know, exercise and we’re like, well, how are we going to make this change to get you to do this thing?

[00:12:56] And she’s like, I don’t know. I just don’t want to do it. And it’s like, cool, we’re not going [00:13:00] to hit that thing yet because there’s no point in me pushing this thing. Like people have to arrive at this thing on their own. And so I know a lot of people think that they’re really motivated and they’re really motive motivated for a short period of time.

[00:13:11] But. You know, habit change is about taking something that’s very active and very, um, thought driven and putting it on autopilot. Right. And so you think about driving, you know, when you’re first driving, you’re 15 years old or whatever, like you’re thinking about every little thing. Like how do I move my mirrors?

[00:13:27] How do I turn the wipers on or whatever, but now you sometimes might show up to work and you’re like, Oh, I didn’t even pay attention to it at all. It’s it’s automatic. Right. And so we have to be able to tie. You know, these habits to an emotion, right? And that’s what a lot of this comes back to is like the same reason that we, you know, uh, that people start eating junk food or start, you know, taking drugs or start doing whatever is they find some kind of a neuro neuro tonical emotion or some kind of emotion, [00:14:00] the ties with this habit.

[00:14:01] And so you hear about this all the time with the study of people. You know, uh, during the Vietnam era where these people were, um, you know, in Vietnam and they, everyone was addicted to heroin and things like that. And then they took them out of that scene and they came back and they, they were anticipating this big swath of soldiers coming back and all everybody’s gonna be addicted to smack ’em.

[00:14:20] People change their scene. They change their settings. They changed their people that they hang out with and they went back to life as usual. Well, the same thing kind of goes to it’s like we have to take these big kind of complicated, uh, habits, break them down into very small things. And start like getting some success and building on that success.

[00:14:40] Like there are still things that I struggle with all the time, you know, last weekend was father was father’s day weekend. We went out, we probably ate, we ate like very poorly. We drank more than we normally do. And, you know, we were, you know, just making all kinds of unhealthy decisions. So where that is maybe now a once a quarter kind of habit where it used to be like every [00:15:00] weekend, like.

[00:15:01] That’s a lot of progress for me. And now I can beat myself up and say like, Oh man, I really botched it this weekend. But for me, and you know, going through this cycle and this process, I’m working on myself, I was like, well, this is actually, this is actually pretty good. Um, and so to give yourself some leeway, expect to fail and not blow yourself up every time you do not quit what you’re doing.

[00:15:22] Because you failed, but rather, you know, see the positives from it and build on that. And it it’s, it takes years. It takes a long period of time.

[00:15:32] Dave: [00:15:32] Yeah, and I love what you said about giving yourself some grace and knowing that this is a longterm game, and I think too many people treat it as. The short term thing and the, it becomes binary, this all, or nothing thing of like, well, I messed up here, so I’m done.

[00:15:47] Courtney: [00:15:47] What a damn. Yeah.

[00:15:48] Dave: [00:15:48] people and the people you’re working with that we see a lot of people that have those setbacks and that could be pain flares up.

[00:15:53] That can be okay. I didn’t do as well in the race. That could be nutrition-wise. How do you, how do you help get people back on track and, and recenter them in [00:16:00] those cases?

[00:16:00] Courtney: [00:16:00] Yeah, part of it is. Um, so I, I tell people from the beginning, you know, There’s there’s two parts of our evaluation. There’s this subjective part, the stuff that you tell me, the stuff that you know, that you’re feeling and, and, uh, you know, the stuff that you are working towards, but then there’s the objective stuff that we’re measuring.

[00:16:16] Right. And sometimes it’s really hard for people to be like, well, yeah, my knee moves 10 degrees, more whatever. Like. They couldn’t care less. And I say, we’re only measuring this objective stuff for that time, in that point in time, where if you’re like, man, this is really not working and I am not getting, they’re like, Oh, Nope, here’s the data.

[00:16:32] Um, because you know, sometimes that helps people realize like, because they living with these issues 24 hours a day, and sometimes the lack of symptoms doesn’t always register with them as improvement like, Oh, I, I guess now that you mentioned it, I am sleeping better. Like, Oh, cool. You know, we don’t think about that thing, but like, these are reminders that we have to provide people.

[00:16:53] And so we go back each time that they come in, it’s kind of like a little progress note because again, sometimes it’s a month in between, you see them and we get [00:17:00] to have those conversations about, Hey, remember where you started, how you remember how this was going. And like, and so people, uh, they, they, they forget quickly, um, how much progress did they’ve actually made.

[00:17:09] And so reminding them. Um, where they’re coming from and whether it’s on like a weight loss journey or it’s a strength, strength program or something like that. Like just to take a step back, stop being so hard on yourself and look back at all the things that you have achieved and how well things can be going and are going.

[00:17:26] If you’re just show up every day.

[00:17:29] Dave: [00:17:29] And so true. And there’s, there’s people. I swear in the people that are seeing us more frequently, even if people are seeing us every week, I have to remind some of these people every single week. Your every single session of reminding them how far they can. And they’ll, they’ll be so encouraged to be like, Oh yeah, no, I do remember that.

[00:17:43] I couldn’t do that. And then the next time they come in, they’re like, you know, I just don’t know if I’m, I don’t know if I’m making progress and that’s just such a, such a hard cycle to break out of. And I know you mentioned the emotion earlier of tying it into a positive emotion, a two part question. How do, how do you help people identify what [00:18:00] negative emotion they might be tying to something.

[00:18:01] And how do you start to flip that? Flip that script?

[00:18:05] Courtney: [00:18:05] Right. And so it’s a really buzzy and catchy word. Um, but there is a little bit of mindfulness, um, that there has to come with that. And so that doesn’t mean that you have to, you know, sit down every day for 10 minutes. Um, I know for me that I do, and for me, that was, again, I, I tried three separate years to get this habit off the ground.

[00:18:24] And so like I do some mindfulness, I do some gratitude journaling, and I do these kinds of things that I again failed at for a long period of time before it kind of started to click. And again, once that thing clicks now for me now it’s habitual now it’s automatic. And so if I miss those things, like, I feel like something my day feels off.

[00:18:41] And so for them, it might just be like, No, sit down and kind of take five minutes or take two minutes or take one minute and just think about like, Hey, how are things going? How are you feeling? Think about where you’re at now and be grateful for where you’re at now, compared to where you were then. And we know, I mean, from a scientific standpoint, like [00:19:00] gratitude changes your brain.

[00:19:02] And so like meditation changes your brain. And so when we want to talk to people about this, like, You know, there’s apps that I recommend to folks and, you know, there’s, there’s, you know, different resources and things like that, but I don’t want to make it too daunting to them. I don’t want to give them one other thing.

[00:19:16] I’m already giving them 10 minutes of exercises to do everyday every time. So. No. I said, Hey, set up a reminder on your phone. And every day at noon, you know, take one minute to just kind of think about the good things. And, and so sometimes it’s, it’s just something that’s small, but when you can check that off the list, then you can make it a little bit more challenging, but some people want to jump right into it and they want to get into the deep end.

[00:19:36] And, you know, they are shocked when they fail and like, you can see it coming a mile away. And so that’s, what’s, um, that’s some of the method methodology that we use, but. It really is specific to everybody because some people are like, they’re just on it and they get on it really quickly. And other people like you, you can tell, you can smell it a mile away.

[00:19:57] Like they’re going to struggle with this for a long period of time. And so [00:20:00] you just kind of check back with them and say like, Hey, how’s this coming?

[00:20:04] Dave: [00:20:04] Yeah, that’s a good point, knowing that you’re going to be different than the person next to you, or we’ve all talked to someone who like at least seemingly made up their mind. And then the next day the kitchen was raided of all bad stuff and they were all in it and some people will. Thrive on that method.

[00:20:18] And some people will, will fail on it. And how do you, how do you know what’s what’s right for you? Is it, is it trial and error? Are there any other strategies that people can do to identify some of that?

[00:20:28] Courtney: [00:20:28] There’s actually, um, a good book. Um, I can’t think of it off the top of my head. And I’ll, I’ll let you put it in the show notes if I can come up with it. Um, but she kind of goes through there. Um, I mean, I really wish you knew it. And she got a classifies, these, you know, four different personality types.

[00:20:45] Basically. I’m a boy. I know I can come up with this thing. It doesn’t matter. But. To help people know, what type did they identify with? Like I am in this classification, like I’m an upholder. I know if I start a book, I’m going to [00:21:00] read this terrible book until the end of that book. And some people are, you know, another type where like, they can’t finish one job.

[00:21:06] If you ask them like, Hey, take out the trash and they walk out halfway and they forget what they’re doing. And then they come back like, so there’s knowing which, which type of person that you are, will help you identify. Um, we’ll help you identify. Here. I am not alone. You know, if I’m a rebel and I’m going to oppose everything that, you know, anybody tells me like, cool, how can we reword our language to make this seem like it’s your idea?

[00:21:32] And so finding these different personality types and in this book, um, Dang it, Oh man, I’d want to have it in this book. She talks about it. Um, but it is a really good way for people to know why they act the way that they do and good strategies that they can employ to make things work for them. Because again, not everybody, not everybody has the same motivations and not everybody works in that same way.

[00:21:55] Dave: [00:21:55] Yeah. And you can give me the book later and I’ll, I’ll, I’ll include in the show

[00:21:58] notes,

[00:21:59] Courtney: [00:21:59] appreciate that.

[00:22:00] [00:22:00] Dave: [00:22:00] Yeah, no, I love what you said about being able to connect with, with people. We can feel we’re so alone. And I think that can make things daunting as well, where we’re like, Oh, I’m the only one that everyone else is doing it this way and achieving their goals, but I’m struggling with it because of X or Y.

[00:22:15] And knowing that, Hey, these are common things that people follow and being able to connect with those things have those strategies I think can be, can be a big piece of that

[00:22:23] Courtney: [00:22:23] Yeah, I came up with it. It was on audible better than before by Gretchen Rubin. It’s a

[00:22:27] Dave: [00:22:27] better than

[00:22:28] Courtney: [00:22:28] That’s great. Yeah, better than before.

[00:22:30] Dave: [00:22:30] Cool. I’ll put that in the show notes too. And, uh, so the, the other big piece, and I know you, you talk a lot about this. We talk a lot about, and the people we work with is on the same line of emotions of connecting to our why and finding what that why actually is cause this is at least in my own personal experience and the people with the clients we get to work with until we can really.

[00:22:50] Hone in on what that is, habit change and consistency and these things don’t, don’t fully set in. And I know you’ve, you’ve seen some similar things in inside conversations we’ve [00:23:00] had, but can you, can you talk a little more about what that, what that means for the people you work with?

[00:23:04] Courtney: [00:23:04] Yeah, absolutely. And so you you’ll get a lot of, kind of generic answers as to why people are sitting across from you. Um, but again, people are, they’re driven by emotion. We are emotional irrational creatures. but we’re easy to predict. and so if somebody comes in and sits across from us and say like, Hey, my knee has been bothering me for six months and you kind of, you have to figure out like, well, why are you acting on this now?

[00:23:27] Like, it’s been bothering you for six months. Why now? And so when you dig into that kind of stuff, you will find sometimes these layers of, of thought that they didn’t know that they have. Um, and so. When, when we talk about the evaluation process for, from us, like it’s like 20% talking and 80% listening and you prompt them with a nice question and say, well, why is this thing important to you?

[00:23:50] And they’ll give you kind of a line and you listen for maybe five minutes or, and like that. And they were like, cool. Why is that important? So my knee hurts. Well now I can’t run. Okay. Well, why is that? [00:24:00] Why is running important to you? Well, because I lost 40 pounds, you know, a few years ago running and now that it hurts, I’m afraid I’m.

[00:24:08] I’m going to start gaining it all back. Well, cool. Why is being lighter more important to you? Or why is that important to you? Well, I want my wife to find me attractive and I want to keep up with my kids. I want to be like, okay, now we have this tie back to. Why you’re in my office and now we can kind of use that as a carrot and say like, cool, you’re not doing your exercises.

[00:24:29] Hey, that’s no big deal. It doesn’t bother me. My knees feel great, but guess what, if you want to go play with your kids or your grandkids down the road, we’ve got to put it in a little bit of time, a little bit of effort. And so I’m tying back to those emotional reasons are really important for people and, you know, in our practice, you know, you know, as well as I do, we get to spend a long, a lot amount of time just sitting there.

[00:24:50] And kind of having conversations, um, you know, similar to, you know, direct primary care where we’re talking to patients for a long period of time compared to, you know, a lot of other [00:25:00] practitioners. And so we really get to know our patients and we really get to know, um, what’s important to them and we know their family, we know their, um, You know, they’re the real motivations.

[00:25:09] And so, um, I think it’s absolutely where healthcare is going. I think people are kind of fed up with the system of just get kind of churned through the system. And so, um, they’re seeking out, um, people like us because it’s a better product. They feel more, uh, you know, they feel more connected to the process that we’re providing.

[00:25:30] Dave: [00:25:30] Yeah, no. So well said. And that’s the people that, that do best with, with us. And I’m sure it’s similar for you guys is the ones that they come in. They have that. That’s strong. Why are we able to identify and bring that up? And they, they can click what they’re doing with us to, to what that is. And those people just, just thrive and they see they can weather the ups and downs better.

[00:25:49] They can, if they have a setback, it’s like, okay. Yeah. We’re, we’re other people you set back as an excuse to be like, well, this isn’t working, I’m done on this.

[00:25:57] Courtney: [00:25:57] Yeah. I want people to, I, and I tell them [00:26:00] around visit four, um, I tell them like, Hey, things are moving well, you’re doing strong. You’re stronger now you’re going to go out and you’re going to go out there and like, Flare yourself up. You’re going to go out and break yourself and you’re going to feel like, ah, you know, what was me?

[00:26:12] The sky is falling. I’m starting all over. And I tell them ahead of time. It makes me still seem like Nostradamus as well, too, which adds, you know, you know, it adds credibility for what we are doing. We say, Hey, you’re going to go out. You’re going to do too much. You’re going to come back, sore and angry and painful.

[00:26:29] And we say, cool. Now we know where your real life level of potential is. Like, cause if we’re hanging out, you know, half cocked all the time and we’re never really stressing things and trying things out, we never know how high we can potentially shoot. So overcoming some of this apprehension that comes with coming off of an injury is a really important thing, a really tough thing for people to do.

[00:26:48] They’re so used to favoring these things for so long. Um, and so to have that conversation first, um, is really important.

[00:26:56] Dave: [00:26:56] Yeah, it’s so true. And that’s a, in my experience in the traditional PT clinic, [00:27:00] insurance model and nothing against the PTs in that model, it’s the system of it. Cause I went through the same things is you have a runner come in and you don’t get enough time, either length of time. Or visits to you have them feeling better, but you haven’t really gotten to test those things out.

[00:27:14] And then you either don’t know where you see those people back because it’s like, Oh, you were doing so great. And you had no pain in any, in anything, but all you were doing was walking around the house, going up and downstairs. And when you’re, yeah, when you’re, when you’re a marathon runner, it’s like, how do, how do we know you’re actually better?

[00:27:29] And we have to, we have to get out and test it.

[00:27:31] Courtney: [00:27:31] Bingo. Exactly. Right.

[00:27:33] Dave: [00:27:33] And is another thing I wanted to get into because we have the two sides, the people we have, the, the ones that we have to really kind of light a fire under to, to get consistent. And then we have the ones to, to pull back a little bit. It can do you, do you see some people and in the setting you’re in of that, the people that we need to throttle back a little bit, can there be too much consistency?

[00:27:54] Courtney: [00:27:54] She was my last patient today. And so as we’re going through these exercises, she was like, Oh my God, that kills me. It’s like, that [00:28:00] really hurts. And so we said, we’ll stop doing it. And she was like, Well, I never stopped doing it when it hurts. It’s like stop doing it. And it goes back to, she had a personal trainer at the Y or something like that.

[00:28:10] At some point it was like just having her power through all these exercises. We say, well, you know, we’re not trying to burn the candle at both ends here. Like we are trying to make sure that, you know, she just turned 50. We’re trying to make sure that you’re still running in 25 years. Right. And so we have to kind of pull things back and you know, all of our exercises, we were, she was doing the couch stretch, for example.

[00:28:30] And she was like, man, I’m dying. Like I almost threw up after that. I was like, Way too hard. Stop doing it that hard. And like consistently, like every time she comes in, we have this conversation, but that’s how she is programmed. That’s how she’s wired. And so we have to, again, know what words and what strategies that we have to tell her to be like, stop doing that.

[00:28:48] So we added her onto our coaching app just so we can be on there and be like, Get feedback from her after every exercise and like, cool, how’s that going? She’s like too easy. Like, Nope, we’re not changing it because [00:29:00] she’s going to blow herself up every chance that she gets. And so, yeah, runners, runners, I think are the worst.

[00:29:05] Um, but that’s what makes them the best is that, you know, you tell them like, yeah, go and catch four or five today. And like, Hey, it felt great. So did 13. They’re like, well, that may have been overdoing it. And so I, I love, I love that, that competition and that camaraderie and the sense of just being out there and.

[00:29:22] Kind of the movement meditation side of things, but sometimes it does, it, it, uh, it just elongates how long they were in this re rehab process. And so I was like, yeah, we’ll get there eventually. But I mean, it’s just going to take you a little bit.

[00:29:35] Dave: [00:29:35] Yeah, we see it all the time within the running populations. Uh, pretty. Pretty notorious for that, but it could have with anyone and there’s, there’s educating that, Hey, more, doesn’t equal, better, more. Doesn’t get you back faster. If anything that can delay the process. But if some people don’t get it, then we just have to program in a way that there’s some people, if we want them to do 10, we’ll tell them to do 50 reps and there’s something we want them to do.

[00:29:57] 10, we’ll be like, do three reps of this. And

[00:30:00] [00:30:00] knowing that they’re both knowing that they both get there.

[00:30:03] Courtney: [00:30:03] Yeah. We see in CrossFit too. And you know, you’re exactly right. More isn’t better, better is better. And so sometimes you have to phrase that you have to point that out to them. Exactly. Like I want you to do three really good reps and they’re like, boom, boom, boom, like three really good reps.

[00:30:18] And so, yeah, it just, you know, we have to be diligent with our coaching. I think cues as well too, and be diligent with like how we phrase things and who we’re knowing, who we’re working with and how they respond to that stuff.

[00:30:30] Dave: [00:30:30] Yeah. And that’s even if you’re listening and if you’re not working directly with it with the coach, knowing, uh, being, being in tune with some of those things, even back to the mindfulness stuff we talked about of knowing that you don’t have to leave every workout feeling. Beat up and torched. And, uh, I think there’s, this bridge is nice.

[00:30:46] And to talking about some recovery stuff too, of we, we think that we have to leave feeling super sore and be sweating and dripping on the floor to do that. But what’s the, what’s the problem you see with a lot of people in their, in their recovery?

[00:30:59] Courtney: [00:30:59] Go going back [00:31:00] to my, kind of my last patient too, as I said, I would rather have you go through a workout and feel like it was, you know, only 85% of your capacity, which you can show up the next day and the next day and the next day, rather than going out 110%, you know, and maxing yourself out and then being sore for the next three days, things like that.

[00:31:16] So, um, Recovery. It’s it’s fun. Um, it’s interesting because it has kind of gone from like a noun. Like you just used to be like a day off. Like it’s a recovery day to now it’s a verb. And like, people are, you know, they’re doing more self care than they’ve ever done. You know, they go out and they, they put on the boots or they go get an IV drip or, you know, they’re, you know, people are spending more money on.

[00:31:39] No mattresses than they ever have and all these other, you know, Chile pads and stuff like that, you know, the, the whoop band and the oral ban or the orang and all these other things, like they’ve tapped into something that I think is really valuable to people. And again, they notice it after. You know, something like dry January or they notice it after some [00:32:00] kind of thing like, Oh crap.

[00:32:01] I didn’t know that humans were made to feel this good. And so there’s a reason I tell people is like, there’s a reason that people that are my age, you know, in my mid or upper thirties are still competing at a high level at like the Boston marathon and cycling events and things like that. It’s not because they’re more athletic than they were when they were 23 years old.

[00:32:19] It’s because they’re smarter about their recovery. They’re smarter about taking a day off, they’re smarter about their sleep and what they’re putting into their body and how they train. And so when we talk about those kinds of things, like, um, no matter who walks in the door and whatever their issues are, like we automatically talk about their sleep.

[00:32:35] Um, because I was, I was a person that, um, you know, as I was kind of going through my own kind of personal, um, improvement and things like that. Uh, I realized we gotta, we gotta sleep number bed last year. And I remember telling a story to a tech, a tech. It was, you know, 22 years old or something. And I was in my early thirties and he was telling us about this big, long vivid dream of his or whatever.

[00:33:00] [00:33:00] And first of all, Don’t tell other people about your dreams. We can not be less interested, so boring, but he’s told me about this big, long dream. Um, and I said, cool, not interested. And you know, I didn’t want to sound like a Dick about it, but he’s like, well, don’t you ever have dreams? And I said, no, I’m a grown ass man.

[00:33:16] I am too tired to dream. And what it really amounted to was we get to seven years later, we get a new mattress. And now I’m going to sleep number bed. I’m sleeping on a bed that is entirely too hard for what I like it. I get in this soft and cushy bed. I have the most vivid dreams for like the next five months in a row.

[00:33:33] And I was like, Oh, I just slept like garbage for a decade. And so for me, um, I have noticed with the training and programming or the training stuff that I do is that. I have prioritize my sleep to like the nth degree. Um, I know mentally and clarity, clarity as a business owner, it’s really important for me to be able to express, you know, thoughts and to know my patterns and to be able to talk to people about the stuff, but as an athlete [00:34:00] too, um, is that I want to be able to perform really well.

[00:34:03] And I don’t want to like limp into the gym at five o’clock in the morning and feel like garbage and I’m young and I’m taking energy drinks and stuff like that. Um, so we prioritize it. Like everybody in the house basically goes to bed at the same time. Um, my kids get to sleep in a little bit longer in the summer.

[00:34:17] So half the time they’re tucking me into bed and it’s kind of, it’s kind of glorious. Like these are dad goals. If you guys don’t have them, it’s like, let your eight year old take you into bed. Um, but like we, what it resulted in was like my, my bed kicks out this score every night and tells me, you know, how well did you sleep the night before?

[00:34:34] And it almost consistently, not very good. And so we cleaned up, you know, we cleaned up the amount of amount that we drank a lot. Like that was a big, that was a big factor for us. It’s like, you just don’t realize it. Like you might have two beers or whatever, and it makes no difference to your life. Um, you know, you’re not feeling any of the effects of that alcohol, but I noticed that it took my resting heart rate was sleeping from 53 beats a minute to 68 beats a minute.

[00:34:59] I [00:35:00] have a second beer or I have a second beer now I’m at 63 beats a minute. It’s like. That is affecting the quality of my sleep. And when I am thinking about performing as a dad and thinking about performing as a business owner, I’m thinking about performing as, you know, an athlete like that makes a difference.

[00:35:15] So those kinds of things make a really big difference. So those lifestyle factors, um, Have kind of, again, been habitual changes, but kind of driven by data, but driven by the emotion of like, Hey, I want to get better. I, and so now these things become automatic for me, going back to, you know, we, we touched upon earlier is because that’s, that’s what I want to be is I want to be sharp and I want to be, you know, you know, healthy and I want to be fit when I’m 70 years old.

[00:35:42] And so I’m halfway you’ll over halfway there. I want that stuff to continue.

[00:35:48] Dave: [00:35:48] Yeah, so much good stuff there. And I know personally, as well as people who work with it, I’ve, I’ve wrecked myself before on not managing stress and sleep well. And thinking that I’m sure anyone that’s been there thinks they’re immune for a period of time until [00:36:00] all of a sudden you start dragging through the day.

[00:36:02] And you start getting irritable and you start doing these things like, uh, like happened to me not too long ago from unaddressed, just trying to push and push and push. And, uh, it’s, it’s something that’s so important, but it’s hard for people to see. Especially we get type A people that are coming in. We get people who want to get better.

[00:36:16] They want to just do accomplish all these, all these things. But you have to know when to, when to pull back as well.

[00:36:23] Courtney: [00:36:23] Yeah, absolutely. And we have, we have, uh, a gal now and she she’s an engineer at one of our aircraft industries in town. And you know, she’s at the point now we started working with her in December. Um, and she does some nutrition coaching with my wife and she does some strength programming with my, with our coach on staff.

[00:36:40] But, you know, She said, if you want to ask me about sleep and December, I would have just snapped right back. And I would have been so irritable about it. And I would’ve like ended the conversation, but like again, her being consistent in her putting note, these small, like 1% changes every day or every week or whatever, like [00:37:00] it starts paying dividends and she bounced into my office like last week for the first time and, you know, two months or something like that.

[00:37:06] And she’s a different person. She has more pep in her step. She’s in energetic. You can tell she’s leaned out and she’s trimmer and things like that, but all that stuff, didn’t come up all at once. And we say, well, what are you still working on? She, so I’m still working on my sleep and I’m still working on my workout.

[00:37:19] Like she’s still working on being consistent with those kinds of things. And so those are the things that we noticed and we recognize, but it doesn’t, you know, She said it so perfectly. It’s like, I would have like bit your head off if you had asked me about that, because I didn’t think it was applicable to my pain.

[00:37:36] I was like, it’s absolutely applicable to your pain. We’ll talk about it later. And so,

[00:37:41] Dave: [00:37:41] Yeah. And we’ve, we’ve had, uh, plenty of people that the most valuable thing we’ve given them, even as movement experts in these things was teaching them how to manage their stress a little better and manage their sleep a little better. And it’s like, Hey, we’re going to get you to start on these exercises because we see these things, but.

[00:37:56] These things that you’re presenting with, don’t match up with based on all these other lifestyle [00:38:00] factors you have, these things need to be addressed. You’re focused so heavily on what, give me these perfect exercise programs. When if you’re not addressing those other things, then it’s all gonna fall apart.

[00:38:09] Courtney: [00:38:09] yeah. Getting to bed two hours earlier and you’ll be amazed how much better you feel

[00:38:13] Dave: [00:38:13] Yeah. My solution was adding an hour of sleep and it’s made the world a difference in

[00:38:16] Courtney: [00:38:16] and you’re going to

[00:38:17] Dave: [00:38:17] what I thought I could, I thought I could do without that hour. But I guess, I guess I do need a little more than I than I

[00:38:23] Courtney: [00:38:23] Wow. It’s huge. It’s huge.

[00:38:25] Dave: [00:38:25] But one thing I, I haven’t gotten into tracking as much. And I know you mentioned you’re doing a little bit of that, and I’m curious to hear your thoughts on, does the tracking get used as it is?

[00:38:34] How do we use it as a tool and how do we not use it as a, as a crutch? Cause I know some people that get these, these what bands and stuff, and they’re like, okay, how do I hack my recovery and my physiology of how do I sleep less stress more and then push myself more and still get a better rating. So what’s your, what’s your thoughts on that?

[00:38:51] Courtney: [00:38:51] Well, I I’ve had days too, where I have gone out and, you know, PR on a five K or PR on a lift or something, and my sleep score was garbage. And on the flip side, [00:39:00] I’ve, I’ve had a sleep score in 94 and I got out and just felt, you know, there are so many other factors besides your heart rate variability or, you know, you know, the number of hours of, you know, Undisturbed sleep or whatever they go into this, you know, and a lot of it is nutrition.

[00:39:14] And like you said, stress management and things like that. And so what you have to try to do or what we try to do at our place, um, my wife and I kind of make it like a fun competition out of it, but the same way, um, is the way that we try to do is we try to be able to like, guess your sleep score. Like, we want to know what a quality of night’s sleep feels like to for us.

[00:39:37] Um, so we try to get our score, um, before we even look at it the next day, like, Ooh, that wasn’t very good. I’m going to say a 72 and you should be within kind of this ballpark range. And so when you have that, the, the consistent part of the tracking, like the data-driven part of the tracking is really only a reflection of how you felt.

[00:39:56] And when you can tie those two things together, that makes the data [00:40:00] ancillary is like, okay, here, here’s that information. But how did I really feel about this kind of thing? Again, a little bit of mindfulness goes into that stuff, um, because yeah, you don’t, you don’t want to be driven by the data, um, wholly and exclusively because you know, those are just numbers.

[00:40:16] You know, you’re not a robot you’re not driven by, you know, internal mechanisms. You’re driven by all these other things. Like we are big, messy creatures, you know, with baggage and emotions and things like that, that, you know, if you’re having a stressful day at work and you get off work and. You had a great night of sleep, but you had a crappy day at work and ate like crap and had two beers.

[00:40:33] And then you come home and snap at your kids. Like that’s, that’s not the point of any of this stuff. There’s no point in tracking your data. If you’re going to go home and be a buckle

[00:40:42] Dave: [00:40:42] I love that it’s keep, it’s keeping the goal of the goal. our goal is not better scores or better metrics or better stress or sleep management on its own. The goal is to show up better for day to day life.

[00:40:53] Courtney: [00:40:53] to be a better human being. Absolutely.

[00:40:55] Dave: [00:40:55] Yeah, and that’s, that’s so good there. And, uh, any other recovery strategies or things that you see [00:41:00] people missing the ball on quite a bit?

[00:41:02] Courtney: [00:41:02] You know, I, for me, I, it goes back to, it goes back to sleep and it goes back to eating real food, whole foods. Um, and it goes back to, not overtraining. I think that there’s a, there’s a wide gap of people that, you know, vastly under-trained and a narrow margin of people that overtrain, um, But to again, tie those things into, like, how does this make me feel?

[00:41:26] And again, how do I feel in reaction to my relationships? Right. It doesn’t do me any good to be, you know, No to run really fast and be really strong if I don’t have anybody to share this information with or have any administrator in my life with and things like that. So I always want to keep those things in the forefront of my head is, you know, how good of a dad am I being and how good of a husband into my, in my being and a boss and a mentor and things like that.

[00:41:48] And so, um, that’s probably how I would, you know, kind of sum that thing up.

[00:41:53] Dave: [00:41:53] I love that. And that’s a perfect transition as we, as we kind of wrap things up here today. And I talked to him when we originally spoke about, about [00:42:00] having you on here. And I started this podcast for, for guys specifically and. Uh, our lady listeners can get, get some stuff from it as well, but there’s just such a, hard time for guys out there to admit some of these things of that.

[00:42:11] Hey, I am overstressed or I’m not sleeping well, or I’m snapping at my kids. Like, okay, yeah, maybe I’m this great athlete or I’m this great CEO or boss or something, but if we’re not prioritizing our relationships, then that can be, it can be harmful in the same way. It can be as if we look on the outside and see everyone with these.

[00:42:28] Shells of, Oh, I have it all together. And I’m just grinding and hustling and doing all these things. And life’s great. It can be harmful for people aspiring to get to those levels and be like, well, I’m not, I’m not that stoic person. That’s doing all those things. And we look at someone like yourself from the outside and successful business and great family.

[00:42:45] And you guys are doing so many great things, but if guys look to you and say like, how do you, how do you keep all the gather? You’re always, you’re always a positive person to be around and all these things. And, that can be a little bit of a skewed image in the, in the social media world.

[00:42:57] So if you don’t, if you don’t mind being real with people listening, [00:43:00] what’s a, you know, what’s a challenge you’ve been facing recently or something you’ve faced in the past. It’s been a major catalyst for your growth as a man.

[00:43:06] Courtney: [00:43:06] Yeah. Uh, I love this question too. And again, it requires me to kind of sit down and have a little bit of thought about like, you know, to, to sit back and think about like what your personal vision is and what’s your family’s vision. What’s your, what’s your guys’ philosophy and what are your values?

[00:43:22] And so, you know, If, if you’re not like actively talking about these things with your, with your family, or if you’re not actively thinking about these things, um, then you’re just going to continue to like fly by these things and kind of grind through them. And so one of the biggest struggles that I have, and I’m still working on it, and I think that’s the big point of this is like, Do I have it nailed down?

[00:43:44] No, I’m am I working on it every day? Absolutely. And it’s part of the reason that I’m doing mindfulness and it’s part of the reason I do this journaling and this gratitude every night at supper, you know, we’ve we started with like 365 days of gratitude. We sit down and eat supper almost every night together.

[00:44:00] [00:43:59] Um, but it was like, Hey, what are you thankful for? Hey, what are you grateful for and every single night somebody has to think about it. And sometimes you’re like, man, I’m thankful the trash man comes by and picks up our trash on Thursday. Great. That is something. And it’s something that, unless you are taking the time to think about it, it’s something that you would just gloss over.

[00:44:14] It’s something that you take for granted. And we are very fortunate in this country that we are able to take for granted so many different things. Um, but the thing I am so working on the most is just being patient. Um, and I think it goes back to a little bit of kind of that, uh, you know, type A philosophy, but.

[00:44:32] Um, my, my, both my parents are pretty hot tempered. Um, we come from a pretty hot tempered family and I can’t remember how many, I couldn’t count how many times we’d just be driving in the car. We are from a town of like 1200 people, tiny, tiny town in Western Kansas. And so just people, friends and neighbors that do nails, but somebody like turned slightly off and they, or they don’t hit their blinker.

[00:44:56] And like she’s throwing the bird out to all these people. And you’re like, mom, [00:45:00] like, this is your friend. Like, you know, these people like, and so like, my dad is the same way. He’s kind of old school, like farmer guy and things like that. So, you know, they don’t have a lot of patience. And when I think about some of the things that.

[00:45:15] I say to my, to my kids and my son and things like that. I remember not too long ago. Like I wanted my son, like, like I asked him to do these chores or whatever. And I was like, learning that too. And like, just do your job. And he’s like, he’s fricking 10 years old. Like get cut them a break. And you know, you can ha you can be structured and you can have this one, but you also have to be understanding and you have to be, you know, vulnerable with these kids and you have to let them know like, Hey, I don’t have it figured out.

[00:45:43] I’ve never had it figured out. I am trying to be a better example of a dad than the one I had. And he was trying to be a better example than the one that he had, and so no, one’s got this template all figured out and everyone screws up along the way. And so to have something in mind that you’re working on and, you [00:46:00] know, that’s what I find that mindfulness does or whatever for me is it puts like a three 10th of a second buffer between the words that I want to fly out of my mouth.

[00:46:08] And some of the words that do. And so that’s the thing that I’m really working on is to, to be more patient and to let them know, like we have frank conversations and if I, you know, blow up on the family because they were doing whatever it was like, guys, I’m sorry I’m working on it. I am doing better, but I don’t have it down.

[00:46:27] Right. And so to tell them like, frankly, like very frankly, like I’m not perfect at this. I’m trying to get better. Give you cut me some Slack too.

[00:46:37] Dave: [00:46:37] And I love everything you said there, and I appreciate you sharing that. And there’s. You, you hit on, on both ends of the, as you’re talking, they’re both ends of the things that we tend to see is there’s the people that feel like maybe they’re not, not high achievers. They look at these people as these far away things, but it’s like the people that we see as achievers have all sorts of setbacks and all sorts of things too.

[00:46:58] And yet the ones that are like, Oh yeah, I [00:47:00] know I’m crushing it and achieving it. It’s like, Hey man, you need to have some, you need to have some patience, grace like tie back with the people around you. You’re gonna, you’re going to burn so many bridges and push people away because you think. You have everything figured out.

[00:47:10] And I think we go through both, both ends of that.

[00:47:13] Courtney: [00:47:13] Yeah. I think you’re exactly right. And so it kind of comes back to social media as well too, is, you know, we’re, we’re always, the father’s days are great examples. Like. You’re seeing, you know, your, your feet just full of like these happy go lucky families and these pictures or whatever. And like, again, don’t compare your life to their highlight reel.

[00:47:29] Like, like this is like the best advice that you can give to anyone of any age. Like you’re not comparing to everyday life to somebody else’s highlight reel because. How many pictures did it snap, or how many times the dad smack his kid on the head? Like, Hey, let’s stand up straight. in this picture, like, you don’t know what was going on immediately before that picture or immediately after.

[00:47:45] And so yeah, there, they had this nice, you know, filter on or whatever, and it looks like a great picture, but that’s not real life. And to not compare yourself to those people, you know, you work on your own personal stuff and let them work on their own personal stuff. [00:48:00] And there’s no, there’s no reason to compete with, with, with the Joneses.

[00:48:04] Dave: [00:48:04] Yeah. Yeah. That’s such good advice for anyone. Would you say a big change for you has been the deliberate focus and intention around working on that habit? Is that something that’s, that’s helped you quite a bit?

[00:48:15] Courtney: [00:48:15] Absolutely. Absolutely. And, and so I like today is my afternoon off. Like I love to go and, you know, go find something to do with the kids, you know, and instead of us, instead of me just working separately on the computer while they’re in another room and they’re in three different rooms, like it’s like, cool, let’s go do something as a family.

[00:48:33] No. And I know, and I write these things down. Like I pick out like one hard thing, like what is going to be the hard thing that you’re going to come up against today and when it comes up, be ready for it. And like, so what is the hard thing it’s like, okay. When we are all going for a walk and the kids say something stupid, like don’t, you know, don’t blow it.

[00:48:50] I’m like, just know that it’s going to happen mentally, prepare yourself and let it slide.

[00:48:56] Dave: [00:48:56] So true. That’s something I actually started doing recently too. And it makes such a [00:49:00] difference when you can kind of frame in your mind of like, okay, how would my best self handle this? If like, I’m not gonna, I’m not going to be reactive, being a little more proactive with it.

[00:49:07] Courtney: [00:49:07] For sure.

[00:49:08] Dave: [00:49:08] Yeah, no, I love that so much good stuff here from a, from a consistency standpoint, recovery standpoint, all things, health and fitness, a lot of those last things you said too on just growth as a person. 3 Takeaways [00:49:18]

[00:49:18] And if I had to, I was jotting down some notes as we were talking here and just to give some people, a few takeaways to, uh, to take from it. And I’ll see if you have anything to add from it. Uh, first thing is tying your habit to an emotion and finding your deeper, deeper why that’s something that a lot of people, if you really want to take it to the next level and.

[00:49:36] Finding a new habit sticking with it. That’s going to be a big, big piece of that is tying that to that deeper emotion. Going for small wins every day. Give yourself, give yourself some grace during the process, you’re going to have setbacks aim for being 1% better. Every day. This stuff just takes time.

[00:49:51] And then last thing I highlighted was better is better. So more is not always better. We tend to think so, but, uh, we, sometimes we need to actually throttle [00:50:00] back to, to take a big step forward. So those were three of, I had a lot of notes I took down, but those were big things that stood out to me. Anything you want to add with that, Courtney?

[00:50:07] Courtney: [00:50:07] No, that’s great. And, uh, I, yeah, absolutely. That’s fantastic. A little tidbits for them, for anybody lived by, I think.

[00:50:14] Dave: [00:50:14] Awesome. So our last thing here, we have our hypothetical scenario that asking all of our guests. So a hypothetical scenario, you’re leaving a coffee shop and you bump into your younger self, younger Courtney, 10 years back. So younger Courtney asks current you for some life advice. You’re on your way to super important meeting.

[00:50:30] You only have 60 seconds to talk with him. What advice are you giving to them?

[00:50:34] Courtney: [00:50:34] I, I love this question and I thought about it a couple different ways. Um, one of them would be like, Hey. Throw that mattress out and go get yourself a new mattress. Right. Um, I think, uh, the other thing, um, would be, you know, sit down and like, actually think about like, what is important to you and what, what are, what are you and your family’s like real values, um, and, and is what you are doing, [00:51:00] moving you closer to the life that, that represents right.

[00:51:02] For us, our values, like. Really our focus around traveling and being together and things like that. Well, are we living that particular way? Like if I just hammer down, like I have the opportunity as a business owner, I can work 70 or 80 hours a week if I want it to, but that’s not living towards my values.

[00:51:18] And so if you are not, and this is not moving you closer, if you’re not making these changes towards your values, then you have to stop and, you know, go find something new. You can go find a new job, go find a new Avenue. For these things and don’t be afraid to fail. Like, um, this is, you know, these comfortable little pods that, you know, we get trucked into, you know, driving, you know, to work back and forth and sitting in traffic and all these other things, like are these things moving me closer to how I really want to live.

[00:51:45] And if they’re not, you have to really sit back and take some reflection and make sure that. Um, if you are not currently moving toward it, like you have a plan that is soon, like, yeah, I’m going to hammer out this job where I get paid and pay all what, pay down all our debt. But the second is [00:52:00] it’s done.

[00:52:00] Like then we’re going to really be doing it. So it’s a really reflect on, on kind of what what’s important to you. And are you moving towards that?

[00:52:12] Dave: [00:52:12] And 

[00:52:12] Courtney: [00:52:12] Yeah. No, it’s longer than 60 seconds. I think I could have just left with mattress and he would’ve figured it

[00:52:17] Dave: [00:52:17] He does. Yeah. He’s a, he’s a soon to be smart guy. So he would, he would have figured it out. You’re just, maybe you’re just 15 seconds late to the 

[00:52:24] meeting. It’s okay. If you bled over a little bit, but awesome stuf today Courtney, and you really appreciate you coming out. Where can people find you if they want to reach out to you?

[00:52:32] Courtney: [00:52:32] Yeah, man. Uh, on Instagram, we’re at natural wellness, physio, um, and same, same thing on Facebook, natural wellness, physio. Um, and then our website’s natural wellness physiotherapy, but, we love having a conversation with you and, thanks for having us on.

[00:52:44] Dave: [00:52:44] Yeah, really great Courtney. Thanks for being on. And we’ll talk to you soon, man. 

[00:52:47] Thanks so much for listening to today’s episode of the manmade for more podcasts, hope you found today’s show valuable and you have some actionable strategies you can apply to your life today. This [00:53:00] is your first time listening. Thanks for being here. The aim of this podcast is to provide a ton of the best possible content to help you grow in your journey, to becoming the best version of yourself.

[00:53:09] You enjoyed the podcast and found it helpful. Please make sure to subscribe to the podcast and leave a five star review. Thesis scriptions interviews help other like minded men discover the podcast and take the next step in strengthening their body, their mind, and their purpose. You’re a regular listener.

[00:53:25] I can’t thank you enough for investing in yourself in this show. Please make sure to share this with a friend or post on social media and tag news. Your favorite part from today’s show. If you haven’t already made sure to join the men made for more Facebook group to be a part of a community of like minded men that are elevating their game and living for more by searching for Men Made For More on Facebook.

[00:53:44] Keep challenging yourself growing and know that it’s okay to get out of your comfort zone and know that you’re made for more. Thanks for listening and see you guys soon.

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