Welcome to part 2 of the Primal Fitness Coach Expert Certification course overview! 

We went through the introduction and chapters 1, 2, 3, 4 and 5 in part 1, and in this episode, you will learn all kinds of fantastic drills to improve balance, ranging from stuff you can do at your work desk during the day to some great challenges that you can do at the gym, as well as some useful mobility and flexibility drills (and skills) you will hear about, especially as I take you through my beloved morning routine, which includes all kinds of fun and challenging exercises. These kinds of drills are really important—as Kelly Starrett says, athletes should dedicate 20% of training time to drills and skills.

The Primal Fitness Coach Certification course has sections on everything from how to use the Bosu ball as well as a whole section on fascial restructuring and reawakening—one of the most interesting subjects I have had the opportunity to learn about as I researched this material. You’ll learn about the interconnectedness of how the whole fascial network operates, which actually encases all of our muscles—like a spiderweb that runs throughout our body. You will learn why fascial conditioning is more important (and safer) than fascial strengthening and why so many of the world’s leading athletes are second guessing our obsession and frequent application of so-called therapeutic recovery modalities—things like stretching, massage, foam rolling and jumping in the cold tub. As you will hear, the thinking behind this is when you unwind that muscular tension, you actually are unwinding some of the intended training effect—and the same applies for the inflammation that occurs after exercising—which can be counterproductive. We also discuss the GOATA method, why “the best ability for any athlete is availability,” and the exercises, skills and drills that play the biggest role in the process of aging gracefully, as well as the correct technique to use when performing them.



TIMESTAMPS:

Brad reviews part 1 of this Primal Fitness Certification course. [01:06]
In questioning therapeutic recovery, Brad asserts that when you unwind that muscular tension, you are unwinding some of the intended training effect. [02:17]

Athletes should dedicate 20 percent of all training time to doing drills and skills. (Starrett)

[05:17]

Number one cause of demise for people over 65 is falling. [07:53]

Squatting  technique skills are emphasized. It is, after all, a human default position. Single leg drills, too, are included. [08:50]

Cardiovascular and endurance training are covered in Chapter 7. We learn how to design and structure a program appropriately. [14:08]

When you're training for endurance, your body gets the genetic signaling going to preserve fat because that's the energy that you need to perform long distance exercise. [20:53]

Principles, benefits, and strategies for high intensity exercise are covered in Chapter 8. [24:42]

You can’t out-exercise a bad diet. [28:47]

Micro workouts integrated into your day help much better than many people realize. [30:44]

You want to exhibit precise technique at all times during workouts. [31:56]

Brad points out how many activities people go to the gym for, can be enjoyed outside, not needing the equipment. [34:23]

Technical failure is when you can still perform the exercise, but notice your technique faltering. You want to deliver a consistent quality of explosive effort during every rep. [36:21]

The body moves in three planes of motion: the sagittal plane, the frontal plane, and the transverse plane. Understand, for example, what happens when you pick up a weight off the floor. [41:48]

Micro workouts are the biggest breakthrough in the fitness scene. [44:07]

Deadlifts and squats are covered in the next chapter.  These are fundamental to longevity. [48:34]

Machines are probably a good place to start for the novice. [51:03]

Chapter 11 presents comprehensive and precise instructions for how to perform a sprint workout properly. [53:27]



LINKS:
Brad Kearns.com
Brad’s Shopping page
Primal Fitness Coach Expert Certification Course.
Brad Kearns’s Morning Routine
Brad’s First Simpler Morning Routine
Ready State.com (Kelly Starrett)
TD Athletes Edge.com
Cardio Doesn’t Exist
Jogging 2.0 YouTube
Dr. John Jaquish Instagram
Podcast with Dr. Luks
Dr. Layne Norton
Dr. Gabrielle Lyon
Walter George
Podcast with Dr. Craig Marker
Brad Kearns’s Running Technique



Join Brad for more fun on: 

Instagram: @bradkearns1

Facebook: @bradkearnsjumphigh

Twitter: @bradleykearns

YouTube: @BradKearns

TikTok: @bradkearns



We appreciate all feedback, and questions for Q&A shows, emailed to podcast@bradventures.com. If you have a moment, please share an episode you like with a quick text message, or leave a review on your podcast app. Thank you!

Check out each of these companies because they are absolutely awesome or they wouldn’t occupy this revered space. Seriously, Brad won’t promote anything he doesn’t absolutely love and use in daily life.
Butcher Box: Convenient, affordable home delivery - free shipping! - of the highest quality meat, poultry, and seafood with customizable box design. Click here for special promotion. 
Brad’s Macadamia Masterpiece: Mind-blowing, life-changing nut butter blend
Male Optimization Formula with Organs (MOFO): Optimize testosterone naturally with 100% grassfed animal organ supplement
BeautyCounter: Complete line of cosmetics tested to be free of typical toxins and endocrine disruptors. Try Brad's favorite vitamin-C skin serum and make the switch away from toxic mainstream skin-care products!
BiOptimizers: Top quality performance supplements like magnesium, probiotics, and digestive enzymes. BRAD10 for 10% off
LMNT Electrolyte Drink Mix: Tasty, sugar-free, scientifically formulated electrolyte drink mix with everything you need and nothing you don't. Free sample pack, just click the link!
BradNutrition.com: Coming soon - the ultimate whey protein superfuel formula for peak performance and longevity
Ultimate Morning Routine Online Course: Learn how to custom-design an energizing, focusing morning exercise routine. Enroll now for earlybird discount 

Check out Brad Kearns Favorites Pagefor great products and discounts

See omnystudio.com/listener for privacy information.

Welcome to part 2 of the Primal Fitness Coach Expert Certification course overview! 
We went through the introduction and chapters 1, 2, 3, 4 and 5 in <a href="https://bradkearns.com/2022/09/06/primal-fitness-coach-expert-certification-overview-part-1/">part 1</a>, and in this episode, you will learn all kinds of fantastic drills to improve balance, ranging from stuff you can do at your work desk during the day to some great challenges that you can do at the gym, as well as some useful mobility and flexibility drills (and skills) you will hear about, especially as I take you through my beloved morning routine, which includes all kinds of fun and challenging exercises. These kinds of drills are really important—as Kelly Starrett says, athletes should dedicate 20% of training time to drills and skills.
The Primal Fitness Coach Certification course has sections on everything from how to use the Bosu ball as well as a whole section on fascial restructuring and reawakening—one of the most interesting subjects I have had the opportunity to learn about as I researched this material. You’ll learn about the interconnectedness of how the whole fascial network operates, which actually encases all of our muscles—like a spiderweb that runs throughout our body. You will learn why fascial conditioning is more important (and safer) than fascial strengthening and why so many of the world’s leading athletes are second guessing our obsession and frequent application of so-called therapeutic recovery modalities—things like stretching, massage, foam rolling and jumping in the cold tub. As you will hear, the thinking behind this is when you unwind that muscular tension, you actually are unwinding some of the intended training effect—and the same applies for the inflammation that occurs after exercising—which can be counterproductive. We also discuss the GOATA method, why “the best ability for any athlete is availability,” and the exercises, skills and drills that play the biggest role in the process of aging gracefully, as well as the correct technique to use when performing them.
 
TIMESTAMPS:
Brad reviews part 1 of this Primal Fitness Certification course. [01:06] In questioning therapeutic recovery, Brad asserts that when you unwind that muscular tension, you are unwinding some of the intended training effect. [02:17]
Athletes should dedicate 20 percent of all training time to doing drills and skills. (Starrett)
[05:17]
Number one cause of demise for people over 65 is falling. [07:53]
Squatting  technique skills are emphasized. It is, after all, a human default position. Single leg drills, too, are included. [08:50]
Cardiovascular and endurance training are covered in Chapter 7. We learn how to design and structure a program appropriately. [14:08]
When you're training for endurance, your body gets the genetic signaling going to preserve fat because that's the energy that you need to perform long distance exercise. [20:53]
Principles, benefits, and strategies for high intensity exercise are covered in Chapter 8. [24:42]
You can’t out-exercise a bad diet. [28:47]
Micro workouts integrated into your day help much better than many people realize. [30:44]
You want to exhibit precise technique at all times during workouts. [31:56]
Brad points out how many activities people go to the gym for, can be enjoyed outside, not needing the equipment. [34:23]
Technical failure is when you can still perform the exercise, but notice your technique faltering. You want to deliver a consistent quality of explosive effort during every rep. [36:21]
The body moves in three planes of motion: the sagittal plane, the frontal plane, and the transverse plane. Understand, for example, what happens when you pick up a weight off the floor. [41:48]
Micro workouts are the biggest breakthrough in the fitness scene. [44:07]
Deadlifts and squats are covered in the next chapter.  These are fundamental to longevity. [48:34]
Machines are probably a good place to start for the novice. [51:03]
Chapter 11 presents comprehensive and precise instructions for how to perform a sprint workout properly. [53:27]
 
LINKS:
<ul>
<li><a href="https://bradkearns.com/">Brad Kearns.com</a></li>
<li><a href="https://www.bradkearns.com/shop/">Brad’s Shopping page</a></li>
<li><a href="https://www.primalhealthcoach.com/primal-fitness-expert-certification/">Primal Fitness Coach Expert Certification Course.</a></li>
<li><a href="https://www.google.com/search?q=brad+kearns+morning+routine&amp;oq=Brad+Kearns+Morning+Routine&amp;aqs=chrome.0.35i39l2j69i59.3516j0j8&amp;sourceid=chrome&amp;ie=UTF-8">Brad Kearns’s Morning Routine</a></li>
<li><a href="https://www.youtube.com/watch?v=LM-ETSme1g8">Brad’s First Simpler Morning Routine</a></li>
<li><a href="https://thereadystate.com/the-trs-difference/#trsteam">Ready State.com (Kelly Starrett)</a></li>
<li><a href="https://www.tdathletesedge.com/">TD Athletes Edge.com</a></li>
<li><a href="https://www.youtube.com/watch?v=_abCD_17lCk&amp;t=4s">Cardio Doesn’t Exist</a></li>
<li><a href="https://www.youtube.com/watch?v=7KFlg5hLma8&amp;t=24s">Jogging 2.0 YouTube</a></li>
<li><a href="https://www.instagram.com/drjaquish/?hl=en">Dr. John Jaquish Instagram</a></li>
<li><a href="https://bradkearns.com/2022/01/18/dr-howard-luks-preserving-muscle-mass-for-longevity-and-why-you-dont-need-an-mri/">Podcast with Dr. Luks</a></li>
<li><a href="https://biolayne.com/">Dr. Layne Norton</a></li>
<li><a href="https://drgabriellelyon.com/">Dr. Gabrielle Lyon</a></li>
<li><a href="https://en.wikipedia.org/wiki/Walter_George_(athlete)">Walter George</a></li>
<li><a href="https://bradkearns.com/2022/07/05/dr-craig-marker-balancing-performance-recovery-and-longevity-and-becoming-more-resilient-from-appropriate-stressors/">Podcast with Dr. Craig Marker</a></li>
<li><a href="https://www.youtube.com/watch?v=rlzQf9mZDKg&amp;t=18s">Brad Kearns’s Running Technique</a></li>
</ul>
 
Join Brad for more fun on: 
Instagram: <a href="https://www.instagram.com/bradkearns1/">@bradkearns1</a>
Facebook: <a href="https://www.facebook.com/bradkearnsjumphigh">@bradkearnsjumphigh</a>
Twitter: <a href="https://twitter.com/bradleykearns">@bradleykearns</a>
YouTube: <a href="https://www.youtube.com/channel/UC4XXEoULD0AiiuPHdRw-Efg">@BradKearns</a>
TikTok: <a href="https://www.tiktok.com/@bradkearns">@bradkearns</a>
 
We appreciate all feedback, and questions for Q&amp;A shows, emailed to <a href="mailto:getoveryourselfpodcast@gmail.com">podcast@bradventures.com</a>. If you have a moment, please share an episode you like with a quick text message, or leave a review on your podcast app. Thank you!
Check out each of these companies because they are absolutely awesome or they wouldn’t occupy this revered space. Seriously, Brad won’t promote anything he doesn’t absolutely love and use in daily life.
<ul>
<li><a href="https://www.butcherbox.com/lander/specialoffer-g?utm_campaign=Blog&amp;t=102ddb2ec7e908409da64391f5ddc4&amp;a=7224&amp;o=6&amp;utm_source=affiliate&amp;utm_medium=evergreen&amp;utm_term=Bradventures%20LLC%207224&amp;utm_content=&amp;aff_sub5=" data-cke-saved-href="https://www.butcherbox.com/lander/specialoffer-g?utm_campaign=Blog&amp;t=102ddb2ec7e908409da64391f5ddc4&amp;a=7224&amp;o=6&amp;utm_source=affiliate&amp;utm_medium=evergreen&amp;utm_term=Bradventures%20LLC%207224&amp;utm_content=&amp;aff_sub5=" data-saferedirecturl="https://www.google.com/url?q=https://www.butcherbox.com/lander/specialoffer-g?utm_campaign%3DBlog%26t%3D102ddb2ec7e908409da64391f5ddc4%26a%3D7224%26o%3D6%26utm_source%3Daffiliate%26utm_medium%3Devergreen%26utm_term%3DBradventures%2520LLC%25207224%26utm_content%3D%26aff_sub5%3D&amp;source=gmail&amp;ust=1652388002068000&amp;usg=AOvVaw2r1wgyoU2Dv2tr5Xp8UOyZ">Butcher Box:</a> Convenient, affordable home delivery - free shipping! - of the highest quality meat, poultry, and seafood with customizable box design. <a href="https://www.butcherbox.com/lander/specialoffer-g?utm_campaign=Blog&amp;t=102ddb2ec7e908409da64391f5ddc4&amp;a=7224&amp;o=6&amp;utm_source=affiliate&amp;utm_medium=evergreen&amp;utm_term=Bradventures%20LLC%207224&amp;utm_content=&amp;aff_sub5=" data-cke-saved-href="https://www.butcherbox.com/lander/specialoffer-g?utm_campaign=Blog&amp;t=102ddb2ec7e908409da64391f5ddc4&amp;a=7224&amp;o=6&amp;utm_source=affiliate&amp;utm_medium=evergreen&amp;utm_term=Bradventures%20LLC%207224&amp;utm_content=&amp;aff_sub5=" data-saferedirecturl="https://www.google.com/url?q=https://www.butcherbox.com/lander/specialoffer-g?utm_campaign%3DBlog%26t%3D102ddb2ec7e908409da64391f5ddc4%26a%3D7224%26o%3D6%26utm_source%3Daffiliate%26utm_medium%3Devergreen%26utm_term%3DBradventures%2520LLC%25207224%26utm_content%3D%26aff_sub5%3D&amp;source=gmail&amp;ust=1652388002068000&amp;usg=AOvVaw2r1wgyoU2Dv2tr5Xp8UOyZ">Click here</a> for special promotion. </li>
<li><a href="https://bradkearns.com/macademia-masterpiece/" data-saferedirecturl="https://www.google.com/url?q=https://bradkearns.com/macademia-masterpiece/&amp;source=gmail&amp;ust=1646259314219000&amp;usg=AOvVaw3AQ3-_vU-DRZCPOmZI948Q">Brad’s Macadamia Masterpiece: </a>Mind-blowing, life-changing nut butter blend</li>
<li><a href="https://bradkearns.com/mofo/" data-saferedirecturl="https://www.google.com/url?q=https://bradkearns.com/mofo/&amp;source=gmail&amp;ust=1646259314219000&amp;usg=AOvVaw2wKEG-rA2Nxox7Ex5ykel0">Male Optimization Formula with Organs (MOFO):</a> Optimize testosterone naturally with 100% grassfed animal organ supplement</li>
<li><a href="http://beautycounter.com/bradkearns" data-saferedirecturl="https://www.google.com/url?q=http://beautycounter.com/bradkearns&amp;source=gmail&amp;ust=1646259314219000&amp;usg=AOvVaw3CSTAMEqYvvt4s-QWggHjK">BeautyCounter:</a> Complete line of cosmetics tested to be free of typical toxins and endocrine disruptors. Try Brad's favorite vitamin-C skin serum and make the switch away from toxic mainstream skin-care products!</li>
<li><a href="http://Magbreakthrough.com/brad" data-saferedirecturl="https://www.google.com/url?q=http://Magbreakthrough.com/brad&amp;source=gmail&amp;ust=1646259314219000&amp;usg=AOvVaw1evKLUFC4tRFe0zx_pFRmt">BiOptimizers</a>: Top quality performance supplements like magnesium, probiotics, and digestive enzymes. BRAD10 for 10% off</li>
<li><a href="https://drinklmnt.com/products/lmnt-recharge-electrolyte-drink?rfsn=6798633.c0a533&amp;utm_medium=sponsor&amp;utm_source=bradkearns&amp;utm_campaign=agwp&amp;utm_content=&amp;utm_term=&amp;variant=16358367199266">LMNT Electrolyte Drink Mix:</a> Tasty, sugar-free, scientifically formulated electrolyte drink mix with everything you need and nothing you don't. Free sample pack, just click the link!</li>
<li><a href="http://bradnutrition.com/" data-saferedirecturl="https://www.google.com/url?q=http://bradnutrition.com/&amp;source=gmail&amp;ust=1646259314219000&amp;usg=AOvVaw0K26KJH-eYg_zQTGv8m4-1">BradNutrition.com</a>: Coming soon - the ultimate whey protein superfuel formula for peak performance and longevity</li>
<li><a href="https://bradkearns.com/morning-routine/" data-cke-saved-href="https://bradkearns.com/morning-routine/">Ultimate Morning Routine Online Course:</a> Learn how to custom-design an energizing, focusing morning exercise routine. <a href="https://bradkearns.com/morning-routine/" data-saferedirecturl="https://www.google.com/url?q=https://bradkearns.com/morning-routine/&amp;source=gmail&amp;ust=1652388002069000&amp;usg=AOvVaw3RhX43ww7YoyTd3RG6h8Ki" data-cke-saved-href="https://bradkearns.com/morning-routine/">Enroll now for earlybird discount </a> Check out <a href="https://bradkearns.com/favorites/" data-saferedirecturl="https://www.google.com/url?q=https://bradkearns.com/favorites/&amp;source=gmail&amp;ust=1652388002069000&amp;usg=AOvVaw1BwtkPowfQOy8bWjm82fny" data-cke-saved-href="https://bradkearns.com/favorites/">Brad Kearns Favorites Page</a> for great products and discounts</li>
</ul>
See <a href="https://omnystudio.com/listener">omnystudio.com/listener</a> for privacy information.

Join Brad Kearns, New York Times bestselling author and champion triathlete, Speedgolfer, and masters high jumper, in pursuing peak performance with passion throughout life. Enjoy memorable insights from leading experts on diet, fitness, peak performance, personal growth, relationships, happiness, and longevity. Brad’s “Breather” shows provide step-by-step tips you can implement right away to improve your life. Let’s explore beyond shortcuts, hacks, and crushing competition to laugh, have fun, appreciate the journey, and not take ourselves too seriously. It’s time to B.rad!

Join Brad Kearns, New York Times bestselling author and champion triathlete, Speedgolfer, and masters high jumper, in pursuing peak performance with passion throughout life. Enjoy memorable insights from leading experts on diet, fitness, peak performance, personal growth, relationships, happiness, and longevity. Brad’s “Breather” shows provide step-by-step tips you can implement right away to improve your life. Let’s explore beyond shortcuts, hacks, and crushing competition to laugh, have fun, appreciate the journey, and not take ourselves too seriously. It’s time to B.rad!

Brad Kearns, NY Times bestselling author and Guinness World Record athlete,  offers a fun and diverse mix of interviews with leading authors and health experts, and "Breather" shows for peak performance and personal growth

The B.rad Podcast

Join Brad Kearns, New York Times bestselling author and champion triathlete, speedgolfer, and masters high jumper, in pursuing peak performance with passion throughout life, without taking ourselves too seriously! You'll learn from experts on diet, fitness, peak performance, and personal growth, and enjoy Brad's brief "Breather” shows where you get simple, actionable tips to improve your life right away. Let’s explore beyond hype, hacks, shortcuts, and sciency talk to laugh, have fun, and appreciate the journey. It’s time to B.rad!

Join Brad Kearns, New York Times bestselling author and champion triathlete, speedgolfer, and masters high jumper, in pursuing peak performance with passion throughout life, without taking ourselves too seriously! You'll learn from experts on diet, fitness, peak performance, and personal growth, and enjoy Brad's brief "Breather” shows where you get simple, actionable tips to improve your life right away. Let’s explore beyond hype, hacks, shortcuts, and sciency talk to laugh, have fun, and appreciate the journey. It’s time to B.rad!

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