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Men Made For More Podcast Episode 53: Triathlons, Marathons, Being Physically and Mentally Resilient with Brian Watts of College Station PT

guestepisode Sep 10, 2020

Are you using visualization and affirmations to push your body and your mind?  
In today’s episode we discuss:
• How to continue to push yourself to find your full potential
• Using interval training to improve your performance mentally and physically
• Injury prevention and improved performance for endurance athletes
• Why you’re not broken, and your body is more resilient than you think
• Practical tips for dad’s, husbands, business owners, and other guys trying to juggle it all while staying healthy

If you want to get a hold of Brian, you can find him on Instagram @brianwattsdpt or on Facebook at College Station Physical Therapy and Performance or email him at [email protected]. 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! 

Most men have lost their physical and mental edge that is keeping them from living out their full potential, so we’ve created a way to help you get your edge back. Join the Men Made for More Facebook group to learn how to strengthen your body, your mind, and your purpose to become the man you know you can be.

Listen to this episode on your favorite podcast app click HERE 

Men Made For More Podcast Episode 53: Triathlons, Marathons, Being Physically and Mentally Resilient with Brian Watts of College Station PT

[00:00:00] Dave: 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 podcast. 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, business owners, and professionals in every area of your life.

[00:01:07] 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, welcome to today's show. I got a special, a good friend of mine. Brian Watts on here today with college station PT out in Texas. And just for a brief bio on Brian, he grew up in North Texas playing soccer and golf along with many other sports. He attended the university of Texas at Arlington, where he received a degree in athletic training in 2007, and he continued his education at the university of Mississippi.

[00:01:54] Graduated with his. Doctor of physical therapy degree in 2010 brands, a certified, uh, [00:02:00] integrated dry needling practitioner. He performs manual therapy and therapeutic exercise as well within his business college station, physical therapy. He worked at Mississippi sports medicine, orthopedics for three and a half years until he decided to return home to a state of Texas Brian, his wife, Alison, and their three children moved to college station in 2014, rejoined the physical therapy staff at central Texas sports medicine.

[00:02:24] And at the beginning of 2018, Brian started college station, physical therapy and performance. Brian is active in the soccer, running across the communities and is also a board member of BCS triathlon club with his athletic yeah. Background and love of sports. Brian's goal is to help people return to an active lifestyle at the highest level possible.

[00:02:43] He's bridging the gap between recovery from injury, all the way to returning to sport. And Brian wants people to know that they do not have to live with lingering pain. That's preventing them from doing what they love. You guys, I'm excited for you to listen to today. We got good things coming your way.

[00:02:57] I'm actually getting deep into the mental side [00:03:00] of things and how that affects our physical performance things such as using visualization and affirmations to push your body and your mind. How we'll talk about how to continue to push yourself, to find your full potential using interval training, to improve your performance both mentally and physically, how to prevent injury and improve your performance for the endurance athletes out there.

[00:03:21] Why you're not broken and why your body's more resilient than you think so many other practical tips, we're going to get you for the dads, husbands business owners and other guys trying to juggle it all. We'll stay in healthy. And brand's got a lot of good insight, a lot of good wisdom looking to, uh, learn from myself.

[00:03:37] And hopefully you guys take a lot from this one as well. So don't want to hold this back any longer. Let's jump in and let's get started.

[00:03:45]Brian, excited to have you man. Welcome to the men made for more podcasts. So stoked to have you on here. I'm glad we finally got to coordinate something and get you on.

[00:03:53] Brian: [00:03:53] yeah. Thanks for having me, Dave. I'm super excited about this.

[00:03:55] Dave: [00:03:55] Yeah, it's going to be a lot of fun. And uh, why don't we kick it off with you giving an [00:04:00] overview of your story personally, professionally where you're at and what you're up to.

[00:04:04] Brian: [00:04:04] okay. Yeah, I guess I could start personally. Well, I'll start professionally because it's a little bit shorter, I guess, kind of to the point. Um, uh, I ended up going to college for athletic training and so grew up playing a lot of sports. That kind of what led into that. Um, wasn't going to play in college, so I wanted to stay around the athletes and.

[00:04:23] Um, that was in North Texas, uh, in Orleans and where I grew up. And then I moved to Mississippi when I was in high school and finished school there. I went to Ole miss for a year and then, uh, went to UT Arlington and got my athletic training degree there. So an athletic trainer, uh, a lot of people I think may not kind of like physical therapy.

[00:04:42] It's like, don't really know what people do as an athletic trainer is like, Oh, do you give people water? And. And put some ice on them. Well, okay. Yeah, we do that, but you know, athletic trainers are kind of Jack of all trades. We do a lot of first day, um, injury prevention, taping, wrapping your uses the, the first [00:05:00] person that gets to that person on the field with an injury.

[00:05:02] Um, and then you also get to help them get back on the field with rehabilitation. So I did that and really took an interest in physical therapy. So, uh, went to university of Mississippi medical center for physical therapy school. And then started working at a sports medicine clinic in Mississippi.

[00:05:21] They're a big physician on clinic. There were five feet speeds. And we were seeing lots of patients a day, um, about 20 patients a day and did that for four years. And then I moved to, um, college station, Texas. So back to Texas and started working for the same kind of situation. Kinda got stuck again. Um, uh, may, may talk about this later.

[00:05:43] Like, you know, some things I would have done different, but. Um, four years working in that kind of practice setting physical therapy. And then I started my own practice two and a half years ago. Now it was February of 18 college station, 15 performance, where we're all [00:06:00] one-on-one performance based PT, just like you.

[00:06:02] And it's, it's been awesome. Uh, lots of ups and downs, but overall best decision I've ever made professionally. Um, and then, so that's about 10 years of physical therapy so far. And personally, I grew up playing all kinds of sports.

[00:06:20]I was able to just be outside all the time. I had a younger brother that we, we just, we were always outside doing things. Um, I got to try a bunch of things. I played golf starting when I was six. I played soccer a lot. Um, kinda eventually specifically play golf and soccer in high school, but, um, I mean, this is in Arlington, Texas.

[00:06:40] So the weather's good. Most of the year we even got into things like roller hockey. I mean, I was big in that for like two years. Um, cause when my best friends played roller hockey and then even in college, like I was the guy that had. A whole sports, like everything in his trunk. So like I had the Frisbee for [00:07:00] ultimate Frisbee.

[00:07:00] I had this golf, I had golf clubs. I had volleyball and basketball played a ton of pickup basketball. And so I was just always playing sports and I was decently, I was decent at all of them. I wasn't, I never really excelled at any of them, which was the problem. I wanted to play golf or soccer in college, but.

[00:07:19] I was just kind of, you know, a little above average at everything that I tried and did. So yeah, that was pretty cool. But, um, and it kind of led me down the path of, you know, where I am now and things have evolved a lot over the last 15 years, eventually having kids. And when I was pretty young, 24 and now I have three kids, so.

[00:07:38] Anyway, we were just, and even also in high school, going back, I ran track cross country. Um, got to be part of a state championship team in a private high school in Mississippi, which may not be saying much. But, um, I mean, at one point I ran a two Oh four 800. I'll take that. Like, there's no way I can do that now.

[00:07:56] Um, and I ran a 56, 400 with, so we're gonna, we're gonna get [00:08:00] after a little 40 yard sprint here pretty soon, Dave.

[00:08:03] Dave: [00:08:03] Me you Kingsley. We got, we got match lined up.

[00:08:06] Brian: [00:08:06] Yeah, that's a good value. You're you're how old are you? Okay, the 30, 36 and 40. There you go.

[00:08:15] Dave: [00:08:15] that

[00:08:15] Brian: [00:08:15] I'm going to make you wear jeans.

[00:08:17] Dave: [00:08:17] yeah. I'll wear jeans that even out I've lost a few steps though.

[00:08:22] Brian: [00:08:22] Oh yeah. Well maybe me too. Cause I tore my ACL three years ago.

[00:08:27] Dave: [00:08:27] Did you have any, now back to the high school days, did you have any like injuries growing up or was it was the ACL recently that you tore your first kind of major thing?

[00:08:36] Brian: [00:08:36] yeah, I had nothing major. I did have a, like when I was in eighth grade, fractured my ankle, but it wasn't a big, like dislocation, no surgery healed in six weeks. Um, that was from soccer and I think, uh, strained, hamstring, MCL injury, but yeah, nothing made during, until I was 32. When I even said, I mean, I never thought I would have a major injury.

[00:08:58] I just felt like, you know, at that point, [00:09:00] like I'm not going to have that blowout knee injury. And then I was playing, then I was playing soccer in an adult league here and it was non-contact popped.

[00:09:11] Dave: [00:09:11] Yeah, that's tough. And we, we, we see a lot of that. I know we'll, we'll circle back into some more of the injury side of things, but what led from what was the transition from the athletic side of things into triathlons and now marathon training? Is that something that was more recent or has that been building up over, over time?

[00:09:26] Like after high school and college.

[00:09:28] Brian: [00:09:28] Yeah, so that was definitely more recent. Um, actually what kind of led into that was actually tearing my ACL. So, um, I haven't really gotten back into the cutting sports just because it's not. Really necessary for me right now, God, I mean, and I play soccer with my kids, but I coach my daughter she's 11. So I cut up coach 13 for two years, but, um, I started doing, actually got into CrossFit about two, two and a half years ago.

[00:09:54] And that changed everything for me. As far as the way I looked at strength training because it made [00:10:00] it was painful, but it made me feel so much better. As far as I got stronger, stronger than ever. I had been when I was 35 years old. And, um, and so I was able to use that to the guy who was the owner of the gym, where I was working out was a triathlon coach.

[00:10:17] And he had done nine Armenians at that time. Now he's a 10 time are needed. And so. Triathlon. And it's kind of one of those things that you typically see a lot of late bloomers there. So like in your thirties, you, you, you're better at endurance sports for whatever reason. Um, and, and so, and also it's one of those things where if you're around people that are doing it, it's just peer pressure kind of like, it just rubs off on you.

[00:10:42] Like you start running with some people you start getting into. I mean, I was a good swimmer. I didn't swim, you know, for competitively, but. Well, I actually did when I was in fifth grade. So it was, it was easy to yeah. Kind of get into swimming. And then the bike was the scariest part for me [00:11:00] getting used to being on the road even two years later.

[00:11:03] Now I've finally gotten to where I'm a lot more confident on the bike and getting a lot faster on the bike, but it was, it was CrossFit that kind of got me into that. Cause it was the coach that I used. He was doing triathlons. He's like, why don't you try this little sprint triathlon? And so I did that.

[00:11:18] And then that led to a half. I mean six months later and then another half, I mean, well, and an Olympic distance. So there's different distances. And then I was training for a full iron man for may of 2020, which got postponed. And then I actually deferred to the next year. So I'm actually still planning on doing a full Ironman.

[00:11:37] Um, and at the end of June, up in Idaho, So, um, still having accomplished that goal, like I really want to be an Ironman. And so the one thing I've been able to do also is get more into running witness. I did run in high school, but for 10 years, um, I, I hated running. Like I, I would not go do it. [00:12:00] I felt horrible.

[00:12:00] Whenever I would try to run more than a mile. My wife started eventually running and she was running faster than me, which I hate to admit it was like, man, this is not fun. I don't want to do it. It doesn't feel good. Uh, and I had even kind of, I mean, I've gained 20, 30 pounds had three kids. I was heavier than I ever had.

[00:12:19] And I had actually went to the doctor and had, was told I had high cholesterol. I was like, ah, I've got to do something about this. So that was actually about four or five years ago. And so I just started training every day. I'm doing the strength training at a place called  and, um, there's a lot of bootcamps and straight training lost 20 pounds in three months.

[00:12:40] My wife hates me for that because I was able to just like knock it off. But it's because I got really consistent, dedicated to it. So for a year and a half, 5:00 AM every morning, five days a week, I was, I was in that gym. And so that actually was a little bit before that I got into CrossFit and triathlon.

[00:12:57] So that probably actually led into me [00:13:00] actually having fun, doing these things. And then this winter, um, with the, the rain I plan on doing it, there's a marathon that I'm training for now. I've never run a marathon by itself. I've done a few half marathons. I've done a trail run where I ran 20 miles when I was pacing somebody, but that was in the dark kind of trail with the headlamp.

[00:13:21] So that was a little bit different. Um, and so I am getting into marathon training. Now. I also have some clients who I, who I coach not for long distance, but, um, it's, it's, it's been, if I'm getting into this endurance sport and there's a lot of people, I had no idea how many people around here. Do endurance sports and there's a community here that's really tight knit and strong with runners and triathletes and it's, I mean, it's been great getting into all that.

[00:13:49] Dave: [00:13:49] Yeah, it's, it's, it's huge around us being in Southern California. It's all over the place. I haven't, I haven't gotten into yet, but we we've seen a lot of people. And you know, it's cool with this transition [00:14:00] from the, your athletic days into some CrossFit, which led you into this, you know, this endurance world and it takes a different kind of physical and mental shift.

[00:14:10] And it's cool. You have the experience of. Working with people on this. We have the, the rehab and the performance kind of background to help kind of bounce out these things. But when you start to get into it, or if you're helping anyone get into more of this endurance world scene, what's, what's one big thing mentally.

[00:14:27] And one big thing physically to, to get yourself ready to make that shift into that world.

[00:14:33] Brian: [00:14:33] That's a great question. And I think these kinds of actually somewhat blend together. Um, but mentally something recently that I got from actually one of our business mentors as this matter of using visualization and affirmation, um, and with, with something like, uh, endurance sports, it's, it's really a matter of you get past the point.

[00:14:57] It's where, where it's not so much [00:15:00] physical. Yeah. You have to keep moving, but you have to make a decision in that race. And I going to keep moving. And so, yeah, I mean, I didn't really do this before getting into it, but I'm kind of looking back. I think that if I had approached the training for a triathlon in a marathon with first of all, like I'm going to be an army, but telling myself that I'm going to be an Ironman, I'm going to.

[00:15:25] Um, I'm going to finish this race. It's going to feel good, even though, you know, it's probably not going to feel good, but you affirm yourself and say, I'm going to do this. And the more you say that the more you believe in it, and then also the visualization actually visualize yourself, finishing that race.

[00:15:41] And so before you, and that's going to affect your training a lot. I mean, if you, if, if you don't see you yourself finishing it or doing it, and you just see it as a lot of work and it being painful and hard, Then you're going to burn out because there is a lot of training that goes into triathlon. I mean, you're spending, you're doing at least nine workouts [00:16:00] a week.

[00:16:00] Um, and there's probably, you probably could do more. So there's a lot of control of volume recovery, nutrition, I mean, swimming, biking, running, and then strength training. So it's just a lot of stuff to do if you don't visualize yourself completing it and going through with it, the likelihood of you, um, kind of physical during our training and not having a good time.

[00:16:21] Not enjoying the race at all. It's really high. So that's the first thing I think mentally for me, he's got to get out there and do it. I mean, I mean, get out there and say, I'm going to do this, um, and see yourself finishing it. And, um, and physically, I mean, I don't know, it's hard to like isolate, I think, physically what you need to do for prepare, because I mean, once since I was, I was doing strength training, I was doing CrossFit and so.

[00:16:48] Physically. I was like, basically ready. I could have done a sprint triathlon probably. Um, and it's, but I don't want to say, I mean, you see all shapes and sizes of people that are doing, and during [00:17:00] sports, you can't say it's just like one body fits, you know, this sport. It's not like football where everyone's just jacked, you know, it's you look around like some of these races, there's 2000 people around you.

[00:17:12] You're all standing in wetsuits. And I mean, you see short people, tall people, guys, girls, um, tall, short, fat, like, I mean everybody, because it's not about like the way they look physically. I mean, a lot of it is they've probably determined I'm going to do this. Right. And then, and then they just, you know, commit themselves to.

[00:17:35] It's like realizing, okay, I'm going to have to, okay. This is actually another thing I thought about it was, um, physically you have to realize you have to kind of be open to like trying different things, because if you just go out there and train for a marathon and just run, run, run, run, run. Um, that's not going to be fun, first of all.

[00:17:53] Uh, but also it's not as effective as if you're doing strength training. You're doing some cross training, whether it's in the water. Or [00:18:00] biking, but physically being openminded to, to approaching, you know, that, that race a little bit differently where it's not just that discipline. So that's the great thing about multi-sport is you have an opportunity and you're kind of forced.

[00:18:13] You have to work on swimming. You have to work on strength training, and you've got to work on the bike. You've got to work on your nutrition. You've got to work on running. Um, and so. Being open minded to approach things differently in your training. I think physically is going to be a big benefit if you're just getting started.

[00:18:31] Dave: [00:18:31] And yeah, a lot of good points there on the physical side and the mental side that the mental side of wanted to hear from your perspective. That's something that can be so overlooked. And I hear people all the time that say like, you know, we have say our office manager has done some, uh, some iron man things.

[00:18:47] We have lots of in our community that have, and people from the outside talk to them and they're like, Oh, that'd be so cool to do. Like, I wish I could, you know, it's that I wish I could do that. Or I wish, yeah, there's all this, like, they've [00:19:00] already. Ruled themselves out. And for some people, you know, they say that, and maybe it's not really a passion, but there are some people that would like to do that, but just don't maybe think they're, they're capable of doing, or don't realize the, how much consistency over time can, can create some incredible change.

[00:19:15] And for you when it comes to. The visualization stuff to go deeper on that. Are you only picturing the like outcome of the races? I know you kind of went a little more detail on that, the affirmation, but are you visualizing any other pieces of the training or getting started? Are there any other kind of mental things you would suggest in that sense?

[00:19:34] Brian: [00:19:34] Yeah. I mean, it's not, I think it starts with the outcome, like seeing yourself actually finish it, um, in your mind. Um, but actually one thing with visualization that helps me a lot is I, since I've played golf my whole life I've, I've realized. How much that game is mental versus physical because I've played my whole life.

[00:19:54] I know how to swing a golf club, you know, but I'm not in the top 1% [00:20:00] and that's because I don't have the mental game. And so, but, well, it helps me a lot. Um, I've been putting this into practice even more, but I even remember this as a kid is going through the whole steps and the training and the process of.

[00:20:13] Visualizing each step. So I'm just going to go back to the goslings. I'll maybe I'll come back to them are sports, but you know, standing behind the ball, visualizing what that, which direction is going to go either, what shape the shot's going to go, either a fade or a draw, whatever they somewhat, what you're looking at in front of you.

[00:20:31] And then that's all you think about, even when you're standing over the ball, like what that's going to feel like. And so you can take that. And then usually whenever I get that really locked Shannon, that's when I play my best golf when I hit my best shots. And yeah, it feels really good when you visualize something.

[00:20:48] Yeah. Execute it. And you realize, I didn't even think about the physical side of that. Like it was all seeing the ball, do what I wanted us to do. So the same thing [00:21:00] applies. I think even with, with running and biking, I mean, it can be applied to anything, doing a big lift, you know, heavy back squat. You know, if you, if you think you're not going to do it and you're most likely not going to do it.

[00:21:12] Um, but if you visualize yourself in that process, even when you're training, so you can even set little goals, like when you're training, I, I, I, I've got a 5k time that I want to beat. I've got a one mile at a time then I want to be, and then, you know, you can go up from there. If you're doing longer distance races, um, you know, a 10 K or even half marathon, you start setting those goals and seeing yourself finish those in certain amount of times.

[00:21:37] I have a certain amount of time, then that's going to totally pay off in the race. Um, and one thing that, yeah, you mean about the visualization or kind of the mental side of endurance sports is I've got to know a bunch of people here that have been doing this a long time. And so they're way ahead of me, like in the mental game.

[00:21:56] And they've got way more experience of like, how things feel, how to push [00:22:00] themselves. And one of them just straight up told me, like, just based on like, they know like what kind of athlete I am like, I'm, I'm decent without even necessarily like giving my a hundred percent to it. I can finish a race, you know?

[00:22:12] But he's like, you haven't even found your potential. Like you have no idea what you, what you can actually do because you've never pushed yourself hard enough. He told me that to my face. It was like, Alright, well, since he told me that I haven't had a chance to do it yet, um, I actually have a race this Sunday and it's, uh, it's an Olympic triathlon and I don't necessarily plan on pushing myself over the limit there because I haven't had the same kind of training regimen.

[00:22:40] Um, but he's also got me thinking about it. It's like, yeah, you get to a point in a race where you're. It's almost like you've got to remember when you're racing, what you visualized going, getting up to that point. And this will happen in a long race. You'll you'll quest, start to question yourself, why am I doing this?

[00:22:57] This doesn't feel good right now. [00:23:00] And I can just stop right now and go home and we'll be fine. You'll feel better. But it's that constant battle of, it's almost like bringing that visualization you did in your training. And so if you didn't do that in your training, when you get to the race. It's going to be a lot harder for you to mint mentally battle through that pain that you're going through or a failed plan.

[00:23:21] I mean, your plan usually doesn't go accordingly with a long race where you're racing for six hours or 12 hours, and I've done 12 hours yet, but I mean, I'm starting to work on these things even before I do it so that when they happen, I'm prepared.

[00:23:36] Dave: [00:23:36] I love that the conversations going this way. Cause I think a lot of a ton of people would benefit for this. And I just selfishly like hearing about it. Cause these are things where I'm lacking. I mean, if we talk golf game, I must be super, mentally weak, or always visualizing a pretty hard slice to the right.

[00:23:50] Cause that's the only thing that ever seems to happen with my, uh, with my golf game at least. But in terms of the, the running side of things, And you can apply a [00:24:00] cinder and stuff too, but the like five, the distance for me, that's a challenging distance for me, a distance that. I have a sub 20 minute 5k goal.

[00:24:09] And that's what I'm working towards this year. And that's just not, that puts me into a uncomfortable place. I do. I've done 20 rep squat back squat challenges. I've done things that other people would say really suck. But for me, it's that running distance, that intermediate discomfort that just really sets in.

[00:24:26] And I have a hard time getting past that, like you said, am I hitting. 60% of my potential 80%. I know I'm not hitting a hundred percent site. I have a hard time getting past that, that mental barrier. And are you, I haven't tried much on visualizing the outcome, which might be, might be something to try, but is there anything to get through the process of that just uncomfortable feeling that comes up because I'm not thinking about anything when I get to that point where it just starts to hurt so bad that you want to stop.

[00:24:56] Brian: [00:24:56] That's a good question. And I don't know for sure if I have a great answer [00:25:00] for it, but one thing with any kind of distance of race, if, uh, that I've learned, especially in the last two years is. It's, it's not just about like, getting yourself into training to where you feel like you might feel in that race.

[00:25:15] What, what is better is actually that's shorten it up quite a bit. And so shorter interval training and pushing yourself in those short interval as to where you're getting. I mean, if you're going to run faster and finish at five K in under 20 minutes, You need to know what it feels like to run fast. So maybe you can only do that for so long right now for the first mile, or even in the first two miles, you can push yourself and then you just run out of gas.

[00:25:43] But what I like to do is use short and long, long intervals to really push myself, to see what my body feels like. And whenever you see what your body feels like in those, for example, a short interval of doing like, um, six or hundreds on like a short rest and like on a one minute rest or [00:26:00] something like that.

[00:26:01] And you've got to feel what, what you're gonna wear your body is going to feel like to get when you, when you get to that point, otherwise, it's almost like you don't know what to do when you, when you do get to that point in that five day race, or just a time trial, whether you're doing it by herself or whatever.

[00:26:18] And, and so you, you lose, like, I mean, we're gonna lose that battle unless like Lilly mentally, if you haven't pushed yourself in speed. So if you push yourself harder, like you can run a fast. I mean 400 and then you can do that repeated after. I mean, you build that up over a few weeks, were repeated after a short rest, and then you move those up a longer intervals, like eight hundreds and even 16 hundreds to where you have to push your body to where, you know what it's going to be like physically.

[00:26:47] And then you start to fight through those mental barriers of feeling that in a short amount of time. And then the more you build that up. Um, I think when you, I mean, you can't simulate a race, like it's just, [00:27:00] I haven't figured out now. I mean, maybe you can, but it just feels different in a race you're number one, you are actually able usually to push yourself harder than you realize.

[00:27:10] Um, so I've also gone into it realizing in my training that I know I'm going to be able to go faster than this. Like I tell myself that, I mean, even though I'm not going as fast right now, I'm okay with it. Because I know whenever I get next to the people or I'm chasing somebody or someone's coming behind me, that's kind of pushing me.

[00:27:27] Um, I've decided, and already in my training that I'm going to run faster. Um, but if you don't work up, you still gotta have a balance of those physical and mental things because yeah, physically, you also, I may not be able to do it like, and may just be at this at this point right now, physically impossible because.

[00:27:46] You haven't done the proper kind of physical training to make it, so your body is even used to that and makes those adaptations to going that fast for that long. It's not just mental. I mean, I don't want to give that picture. It's like, Oh, you put your [00:28:00] mind to it and you can do it. You know, it's not all about that.

[00:28:03] It's definitely a huge factor though. Um, I mean, does that kinda make sense to answer your question?

[00:28:08] Dave: [00:28:08] Yeah, totally. And I think it's, I think it's cool. You brought that back cause it's, it's easy to hear the visualization staff and just because I've been neglecting there. And I think a lot of people overlook that component of it and focus only on the physical, but. Ignoring that there's such a tight connection between the physical and the mental.

[00:28:24] And I think what you said there and correct me if I'm wrong here, sounded like doing the intervals to start to experience that feeling and set yourself up for some small wins too. I think that's the, that's where I get that's where I can get into trouble. And I'm sure a lot of people can, if I'm only timing my 5k and then not seeing any.

[00:28:42] Or not seeing the results. Maybe I want to, the big jumps, like picking some shorter term or shorter distance interval goals hitting the time on those. And you can see some more, I think, objective progress from that in the interval things. Would that be accurate?

[00:28:56] Brian: [00:28:56] Yeah, because if you don't know what it feels like, like even [00:29:00] going in a shortened amount of time, like a shorter interval, 400, even 800 than. You're it's like, you're just not really gonna know what to do when you try to get to that point running a four or five day. Um, but yeah, you're right on. Definitely.

[00:29:15] Dave: [00:29:15] Yeah. Yeah. I like the blend between the physical and the mental. That's something that I think anyone listening can benefit from, whether it's golf or sports, just getting out of pain. I think it's a big thing too. And that's something we see a lot of is people get stuck in this, you know, and I'm not, I'm not trying to downplay the role of pain and the physical side of pain, but there is.

[00:29:34] If you don't let go of the, if you don't embrace the possibility that you can improve and that you can get better, then that's something that's gonna continue to maybe harm a little bit of your progress or at least stall some of the progress that you can have. Right. In terms of, do you see a lot of, do you work with a lot of endurance athletes in terms of the injury side of things as well?

[00:29:55] Brian: [00:29:55] Yes, I've, I've definitely dug myself into that niche as much as possible.

[00:30:00] [00:30:00] Dave: [00:30:00] Yeah, partially by choice, but what are some of the common injuries and things that you see in that population and are those some simple things that can be avoided?

[00:30:10] Brian: [00:30:10] Yes, definitely. You can, they can be avoided and that's, that's, that's the hard thing is actually getting people to proactively work on things before they happen, because. When you're doing the long distance sport where you're putting the same kind of stimulus on your joints and muscles for a long period of time, things are gonna break down.

[00:30:31] I mean, it's, it's, it just depends on how your body's going to deal with it. And usually what you typically see with runners is a lot of, um, obviously lower body injuries, but it's more of the chronic overuse. Um, a lot of tendonitis. Um, even like chronic hamstring strains, um, and it's usually stuff kind of on the posterior side, but then you see people get shin splints all the time.

[00:30:55] Whenever they that's usually due to like jumping into something too [00:31:00] quick and not having proper footwear and then having horrible running date and not even realizing it and knowing that's a thing. And then, um, regardless though, like of, of like where the injury is, uh, I have found what to be most beneficial is, is start from what I look at is start as I start from the feet.

[00:31:20] And because so many people I'm guilty of this too, is you, you find a good pair of shoes that you like. This is mainly talking to runners and triathletes, but. And they feel good. They're comfortable. You put them on cover your feet and you forget about that. See, because they feel good. Yeah. Maybe they feel fine.

[00:31:38] You don't have any problems feet, but if you don't have good motor control on her feet, strong feet, then it's just going to lead up the chain. So I start people with the feet and not usually. A lot of times, a little bit cure 60, 70% of what's going on in their Achilles or in their knees, especially, um, hardly anybody has that actual structural [00:32:00] problem in their knee, but that's where a lot of the pain is, is, is, you know, quote unquote runner.

[00:32:06] Um, but both me and you, you know, that if you don't look at the full body, I mean, even with the run or if you're not looking at things from the spine, then there is going to be a problem. So as far as like a preventative side, Um, number one, like I think everyone's date should be analyzed their running gait.

[00:32:23] I mean, you should, right. I mean, whether it's by a professional or even someone that just knows a little bit about what they're looking for about looking at and talking about, um, I think it would be tremendously helpful to have someone look at you runs in slow motion, either on a treadmill or even what I do is just in a short space in my gym and look at it from the side, front and back in.

[00:32:44] We use it as to make little changes, get people running a little more efficiently and. That's takes time to change because they've just been running naturally and not thinking about it. Um, but so you start with that and then you start with just even just like doing simple movement, [00:33:00] mobility assessments, you can pick out all kinds of really simple things to work on that make a huge difference.

[00:33:07] Um, and the way they're able to actually apply that efficiency and I run. So like, even, so if you did that separately and like just do the running analysis and don't do any kind of. Um, mobility or movement assessment, then you're kind of missing a piece of the puzzle because maybe you want them to do a certain thing in their running gait, but there's no way they can, can even get in that position because you haven't checked it.

[00:33:30] So when you have someone that, uh, that to really approach that whole person, as you know, you look at their run, how they're actually running, you look at the movement of their ankle. For example, if, if you don't have the right ankle mobility, just like whenever you're doing a squat, Um, it affects your running as well.

[00:33:48] And so when you combine all these things of looking at that, and then you start getting into the strength aspect of it, then you're able to really help people. Um, and I seen this from both directions, mainly from [00:34:00] people coming in of I'm hurt. Can you help me? I've been running 60 miles a week and now my students are or whatever.

[00:34:09] And, but before that, they weren't doing anything really preventative. Maybe they were doing just a little bit of string training. Um, and then I've got the opposite end of people that have realized somehow I've gotten them to realize, or they've just read a bunch over the years or experienced injuries over the years and trying to get help, whether it's through other PTs or chiropractors doctors that try to, you know, get through to where they can run.

[00:34:32] And they really, Mmm. I actually need to start working on this before I heard. And that is so hard to do. It's so hard to make yourself like go ask somebody for help. But at the same time, it's like, you know, getting a coach for triathlon, for example. Um, for me, it's a no brainer. Like, yeah, you can find something online to help you train, but to have that feed back from somebody, it's almost like if I didn't have that coach, then I'm just setting [00:35:00] myself up for failure and I'm, you know, I'm not injured.

[00:35:03] It's not like I'm hurt going into it. But the likelihood of you probably getting hurt, trying to coach yourself when you're not an expert in it. Then it's not very good. So you're probably going to get hurt or fail at the race or, you know, not having a good race. And so it's kind of the same thing with therapy, you know, for people that know what physical therapy is and what physical therapist can do for them.

[00:35:25] Um, part of that is on us. Like how we can actually, you know, advertise that to what we can do and what, how we can help people. I think that's changing a lot, um, with a lot of people, well that we're working with, people are realizing there's a lot more where you can do to save you time and money and heartache on the front end of taking care of your body, preventing injury probate, proactively by doing strength, training, doing plyometrics.

[00:35:51] Um, it's like, I mean, I know you've talked to people about. Uh, the golf niche and it's like golfers doing [00:36:00] back squats, like, why would you need to do back squat? And in golf, it's, it's actually extremely essential. And being able to learn how to transfer load and power and all this and having mobility, it's, it's even part of, one of the golf screens that we do and overhead squat, like, why are you doing overhead squat and golf?

[00:36:15] Well, it's kind of the same thing. I mean, you get the right professionals kind of looking at these things from different angles and you can prevent so many. Injuries. Um, but at the same time, I mean, when you're training for something long, like this, it's, it's almost inevitable. Something is going to bother you at some point.

[00:36:32] Um, and that's totally normal. I think even when you're approaching it, almost kind of going back to the mental side, even realizing you're probably right, going, gonna have to work through something that is difficult during that training time. And likely during the race as well, something's going to come up, that's difficult during training.

[00:36:50] It's usually some kind of angry or difficulty recovering. You can't predict getting sick. Um, I mean, if you have an illness come up, if you're, you know, there's, there's things that [00:37:00] you're going to have to be prepared for to realize, okay, I can't Bulletproof myself from everything and completely as if I'm going to train for an environment, it's 140.6 miles, something's going to hurt no matter what you do.

[00:37:12] Um, but if you're ready for that, you're able to fight through it because our buyers are resilient. And if you have the right people around you that are helping you from different aspects, whether it be your tracked out your, um, physical therapy, um, and yeah. You know, other health professional part parts of your team, even your training partners like that is huge.

[00:37:33] Having trainer training partners around you that are experienced, that are able to push you and tell you when to slow down and tell you when to go see somebody. Um, I, you know, I think that all works together, um, as a team to really help you prevent those injuries, but also work through them when they do happen.

[00:37:50]Dave: [00:37:50] Awesome. So many good points there. And I think, you know, a couple of things that stand out to me is yes, there is going to, there's gonna probably be some pain, some discomfort, some joint [00:38:00] pain, some muscle irritation. If you're pushing your body that way to not, to not be. You know, not be unaware of that and not be naive to that, but also that's kind of part of the process.

[00:38:09] But if you are surrounding yourself with the people, like you said, and if you're seeking out a coach and doing the best recovery things you can and checking mobility, checking strength, there's probably a better chance that you're going to be able to. To have a bigger buffer. You're going to be able to probably push your training harder and push your performance harder and push those things harder before experiencing those setbacks.

[00:38:29] So they are inevitable to some degree, but at the same time, that's not a, it's not a fixed line either. That's a, that's a line we can kind of maneuver a little bit based on what you saying that the assessment process. Good mobility, good strength. Just taking care of the things that are within our control.

[00:38:46] And that can go a long way in helping people, because we see this with renters all the time, and I'm sure you see the same thing is that people just because running so easy, it's a readily available. It's like what? I need a pair of running shoes and now. I'm a runner, [00:39:00] but like people don't realize that how complex running is when it comes to, like you said, gate and running form and the strength needed, and the mobility needed people just start picking up a running routine though, a couch to five K.

[00:39:11] And I think those things are, and those things are great. And I think it's great for getting people excited about running, to get them in better cardiovascular shape, but. To neglect the complexity of running to neglect the need to seek out a coach to be like, okay, I can spend, you know, one visit working with someone and get a ton of information versus having to wait for something to break down the road.

[00:39:36] And then all of a sudden you need, you know, you're out for, for three months. And I think that's like you said, really, really hard for people to see, but the ones that can take, you know, more of that proactive approach do really, really well.

[00:39:47] Brian: [00:39:47] yeah. Have you found a way to, um, find those people and let them know?

[00:39:53] Dave: [00:39:53] Uh, yeah, it's it's uh, I think, I think the endurance worlds are pretty good. They're pretty good about being. [00:40:00] Proactive to, you know, if you can, if you can get in with the group of them, there's some that seems to fall on, on different sides of the fence. Some don't want to do any recovery. Their warm up is only their first mile or two is out.

[00:40:14] That's all they all they do for warmup and their cool down as a beer or something. But, uh, for.

[00:40:20] Brian: [00:40:20] That's why they're running the race.

[00:40:23] Dave: [00:40:23] it's, it's good motivation. So, yeah. And that's a, I mean, it's hard to find that it's hard to, like you said, it's just hard to shift that mindset as much as we know, I'm sure you fall into this too, but to give people some grace, it's like we know a lot about movement and performance and recovery and those things, but we're not always practicing what we preach either, because if we're not in pain, if we're not hurting and if our performance is doing.

[00:40:48] Pretty well, it is hard mentally to, to make that shift. Have you found that too?

[00:40:53] Brian: [00:40:53] I'm a hundred percent guilty of that. And I mean, I was actually kind of dealing with this other day, just both kind of mentally [00:41:00] and physically. Um, I mean, I, I did have my ACL reconstructed three years ago and it, it does bother me sometimes. It's not, I can't say like, it's good, you know? Um, it's never going to be the same in one sense.

[00:41:12] Um, but whenever it does start to bother me, I kind of looked back and realized. Actually, it's not just me looking back it's I work with so many endurance athletes that I'm having them do all these things. And I'm realizing the whole time, like if I had just been doing this, my knee, wouldn't be hurting and I'm talking about myself.

[00:41:33] Like, I mean, honestly, we're, I am, you know, as a PTs, typically one of the worst patients, but, um, at the same time, I do realize like, you know, how important it is while I'm telling somebody. Um, it happens to me a lot to where I think if I had been doing this, it would probably would be feeling better. I mean, I haven't had to deal with anything major, thankfully, um, since the ACL, but, and actually my knee is felt better [00:42:00] probably because of the things that I'm doing, um, with the different cross training, swimming, biking, and running, um, not just running, um, and straight training course.

[00:42:08] And it's, you know, it's, it's hard to get yourself to. To well, part of it is like you spend so much energy helping me. Like, it's almost like whenever your family member asks you for help, especially. I mean, I dunno it is with your wife, she's a PT too. Right. But, um, she may not ever ask you for help, but whenever it's, whether it's my wife or, you know, family members, it's like.

[00:42:36] I mean, it would make a joke. Me and my wife have a joke. Like she's got to get on the schedule if I'm going to see her. Like, because whether it's her or myself, I've put so much energy and helping other people. I tend to not look at myself and think about how much I may be benefiting from what I'm telling this person to do.

[00:42:54] And so it's something I'm always working on. Um, obviously still haven't mastered, but [00:43:00] something to work on for sure.

[00:43:02] Dave: [00:43:02] Yeah, we just had a, just had a client was working with yesterday and he's like, man, you guys, you guys must never be you guys to PTs. You must never be hurt. You guys are like, you're going to. You're in an age so well, cause you're doing all the right things. I'm like, Hey, just cause we just, cause we're telling you these things doesn't mean we're going through and you know, cause like you said, we're helping people, we're working all day with people, you know, always in it and then like you can be exhausted after and it's, it's hard to, to have that, that proactive approach.

[00:43:30] I'm good about getting my training in, but I'm not as good about recovery and cooling down and making sure my mobilities and checking these things that are going to help me. You know, age better and have better longevity, but there is a threshold because enough pain starts kicking in and I'm like, okay, now I gotta, I gotta double down on these things, but if we can just stay on top of that, I think the results would be, it would be much better, but just for the listeners know that we're not, we're not immune to injuries to not doing what we know we should be [00:44:00] doing, even though we know should be doing it.

[00:44:01] So, but it is important to continue to work towards that for sure.

[00:44:05] Brian: [00:44:05] Yeah, I got that. When I tore my ACL. It's like, you're a PT. You got hurt. I mean, actually it's funny because I was. I was in at that time, I thought I was in really great physical shape and physical condition. I was faster than I've ever felt on the soccer field. Um, and there were little things that had happened like the week before I sprained my ankle and I was still playing, I just had a friend tape it in.

[00:44:31] It was okay. I can still play, but we were playing on this artificial terror, which I never played on as a kid. You know, that's all. People playing on these days. And then also throughout that whole week, there was something, I felt something kind of weird and swollen in my knee, but I just ignored it. Like I was like, I feel good enough to play.

[00:44:50] And actually the first half of that game, I was feeling really good even with the sprained ankle, but it was those factors that totally led to me tearing it in non-contact [00:45:00] it was, there was something going on in me that I ignored and there was, um, I had a left ankle sprain that's where the right knee.

[00:45:06] And so it, I was guilty of just ignoring those things. But at the same time, yeah. Like we're not, um, you know, invincible, you know, we this, because we're medical professionals and we preach it all the time. Uh, we've got to follow the same rules. I'm guilty.

[00:45:24] Dave: [00:45:24] and w and were easy to read, easy to judge ourselves in hindsight, too. It's like, Oh, I could have done this and this and this, but that's, that's how we kind of live and learn from that. And what what'd you learn the most from your, your ACL recovery process? Cause that was, sounds like it was your first big time on the, you know, the, the patient side of things versus the therapist side of things.

[00:45:42] Brian: [00:45:42] Oh, wow. I didn't realize, I think how much, um, you have to push yourself in the rehab process. I mean, I was used to pushing people, working with a physician own clinics I saw, so I treated hundreds of ACL reconstructions and. The way it was set up. I wasn't [00:46:00] really able to help them the way I probably could.

[00:46:02] But at the same time, you know, you don't, you have no idea really what they're going for through until it happens to you. So in a sense, it was almost a little bit of a blessing of it happening because I got to experience firsthand how much you have to actually push yourself to try to get your knee back to normal.

[00:46:22] Um, and actually even three years later, Almost three and a half years later now, there's, there's things I'm doing in realizing like I still haven't found that full potential in and what's there in my name now. I mean, there's a reason. It still bothers me it's because I haven't, I still haven't found like that.

[00:46:41] Or maybe I've found it, but I haven't pushed myself to that extent of learning how to. It strengthened my knee and more, uh, to get back to feeling even better. And I've read know testimonies of people that, you know, working, working with athletes of being told that they'll never be the same and they've, they found the [00:47:00] right programs that worked for them and the right person to push them hard enough.

[00:47:04] Um, and that's really what I've learned is like, don't stop looking for or something to help you, because I think that it's come up before. Maybe I think I said earlier, but. Where we're way more resilient than we give them ourselves credit for it. As far as physically. Our body is, and even mentally, um, I mean, it's just amazing how our human bodies are made to be able to recover and heal.

[00:47:26] And so, but we still have the, have the responsibility on ourselves to be able to push ourselves and find those limits, um, and go past those limits of feeling like better than you did before. I can't say that I feel better than I did before I tore my ACL, but I know, and I realize this after some experience that.

[00:47:46] There it's there. I know it's there. I just have to push myself to go find it. That was the biggest learning and which I'm still learning is get past that threshold and then keep going.

[00:47:58] Dave: [00:47:58] Yeah, it's, it's tough to find [00:48:00] that, that next level and you always think you're there and then you push yourself a little further and you find there's more to it. And that's, that's an ongoing process and that, that never stops. And it's cool for you to experience that in a, in a different way. And I think I also love what you said too, about finding someone who.

[00:48:15] Yeah, there is a right approach out there for you regardless of your sport or your injury or those things. Like you're not going to click with every everyone out there and not, everyone's going to be able to necessarily help you, but there's definitely someone out there that can make those changes even.

[00:48:30] So don't give up on that side of things either. Even if 10 people told you, like, Hey, you're never going to quite be the same, keep working, keep working towards it. I think it's powerful.

[00:48:39] Brian: [00:48:39] Yeah, I'm glad you said that. Cause I mean, people that are told that all the time, um, even by like, by people that are very well respected and what they do, and they tell you you're never going to be the same or you're broken. And if you hear that, or someone tells you that run the other way and find somebody who's going to tell you that you're not broken.

[00:48:59] And, [00:49:00] and so I'm constantly doing that work in the clinic of reversing people's mindset of like that. And, you know, that they're, that they're broken individuals, you know, because they've had this back injury or they're recovering from ACL reconstruction or, um, I mean, you're, it's just those, those terms.

[00:49:17] They're just like, I've realized just through being able to help some people get past that, um, that threshold it's, it's, they're like run the other way and find someone who's going to give you positive feedback and help you explore those boundaries that you haven't reached before.

[00:49:32] Dave: [00:49:32] Yeah, so true. So well said, I know there's a, and we see, we see it every day. There's people, there's a guy I'm working with. It's been told by probably 20 people. Cause he has a very bad looking image in his lower back of some pretty nasty looking imaging. But he's been told, like he's never going to be able to squat down again.

[00:49:51] He's never going to be able to bend, to pick something up. He shouldn't even slouch when he sitting and just these extreme things that. And, you know, four visits in now he's paying free for the first [00:50:00] time in six months, because simply by telling and him that he's not broken showing him that he can hinge and squat and lunge and do these things.

[00:50:08] And like it's opened up a whole, whole new world for him. And we see that in big and small cases all the time when we, when we can empower people and not. You know, does everyone need to be dead lifting 500 pounds? No, but should everyone be able to do basic movements of bending and squatting and even a little bit of jumping running?

[00:50:27] Like I think so.

[00:50:28] Brian: [00:50:28] definitely. I totally agree.

[00:50:31] Dave: [00:50:31] Yeah. And a couple other things I want to get into before we wrap up here. What's uh, you know, how have you noticed your, you know, cause you got so much going on too with, with business, your family, you're still training. You're trying to get your first marathon and your first iron man. Where do you, where do you find time for all of this and how has it changed from, with, uh, kind of with family life from.

[00:50:53] Being a younger parent. You said 24, I think when you had your, your first kid and how did things kind of evolve and change since, since that [00:51:00] evolution

[00:51:01] Brian: [00:51:01] well, I think it took me a long time, uh, to, to figure it out, honestly. And I can't, I can't say that I've fully figured it out, but I've definitely made progress. Um, but we were, I mean, Allison we're young, we were 22 and got married and had our first son, uh, 24 years old. So she's 11 now. And, um, so having those three kids within two years, um, that was kind of the plan.

[00:51:22] We did it. We, we were. Where as much as possible, like, you know, around and helping them, um, and being present. And that's, that's actually one thing that may bring up, uh, later. But, uh, I struggled for about 10 years of being, being active and actually, you know, working on my quote unquote training is like it was nonexisting.

[00:51:47] Um, I would, I would work basically, you know, probably 50 hours a week. Um, and be so drained from that, that I honestly didn't want to do anything. The only thing that I, okay. I say I wasn't active. The only thing I kept [00:52:00] doing and that 10 years was about once a week, I would play basketball with some friends, uh, pick up basketball.

[00:52:06] And so at least I kept me on doing something, but it, it was, uh, I wasn't able to eventually it was, it took the doctor telling me. You need to change your lifestyle. Like you're, you've got your 32 and your cholesterol is high. And so I, you know, like I said earlier, I jumped right into it. I took that as motivation.

[00:52:28] And so, yeah, as far as like, you know, even later now, so the kids are. Seven nine and 11 over the last two years, things have changed about like approaching, like how to balance those things because I've, I did start a business. Um, you know, that is one of my top three things focus on. I can't say that it's my priority.

[00:52:49] I think if it was then, um, I might be in a different spot than I am now, a business wise, which will be great. But other things would have suffered for sure, with my family, um, [00:53:00] and spiritual side of things. And so, uh, what I, the approach that I've taken is being able to balance both, um, being a father, first of all, and husband, and then, you know, I wasn't able to do that whenever I was in my old job.

[00:53:17] So actually starting the business allowed me to free up times where I can actually put things on a schedule where like, okay, I'm going to exercise at this time. I'm going to get up at this time, I'm going to help my kids get ready for school. I'm going to work on the business at this time, which I, which has been huge.

[00:53:32] Having business coaches helped me do that because I'm really bad at blocking out my time and kind of managing that. But I realized I needed help doing that. So, um, that's, that's something that I've learned how to manage of. I mean, honestly, I don't know how I do it. Like, I mean, to answer your question, it's like, It there's a lot going on with the business.

[00:53:52] The kids are well, a lot of sports. Um, I'm trying to train for iron man. I, and still I'm playing a lot of golf [00:54:00] now. Not a lot, but like once a week on average, uh, if possible, I'm trying to insomnia even blocking out time for that. Um, and that's just kind of a, more of a personal thing. I'm wanting to work on that, but also related to business, I recently got some certification to work on golfers.

[00:54:16] So that's a direction that I am going to eventually take the business, but. Um, there's just a lot going on. I mean, like I said, coaching soccer, um, take my wife is a rock star. I mean, taking, she's helping run the business. She's taking kids to and from practices, dance. Um, and honestly, like, I wouldn't want to have it any other way.

[00:54:35] Like not having things to do wouldn't I would just be bored and I'd probably get into trouble. So, um, it does get a little bit hectic at times, but. I think the biggest thing is which I, like I said, I'm still learning is learning how to kind of block those things out in your schedule. And, um, Whether it be actually scheduling family time.

[00:54:58] Um, I couldn't, [00:55:00] I could do that whenever I was in, you know, working or, uh, the other clinics, but it wasn't the same because I was so drained mentally from that I couldn't help. I couldn't, I wasn't present like with my kids and that's terrible, you know, and we still have other distractions. Now phones are really bad.

[00:55:17] Um, finding a time, finding a way to, just to put that away and go outside and jump on the trampoline with your kids. But I found that if you know, not in such a rush, you mean in a way where you're just totally mechanical, but. Finding a way to block things off in your schedule and work together with your spouse and make time for the family first, um, where we're really involved with things with our church.

[00:55:40] That's another thing I haven't really brought up, but I have designated nights where I'm involved in different meetings. Um, whether it's with a big group or small group, we have people over home for Bible studies, um, which has been different, you know, obviously with the pandemic, but, um, It's, you know, there, there is a lot going on and, you know, I haven't figured it out yet, [00:56:00] but finding, finding a little bit of balance everywhere is what's working for me right now and I'm not trying to go win an Ironman, you know?

[00:56:07] So it's not like I'm trying to compete at the highest level. I've realized that that's not. For what I need to do right now and, and, or ever, probably, but, um, I've, I've found a way to be able to train enough to where I can finish one. Hopefully. I mean, I, I'm pretty confident that I can do that. So, um, yeah, I dunno.

[00:56:28] It's all about balance.

[00:56:30] Dave: [00:56:30] Man. I love that. And I, I think, you know, we aligned in a lot of ways with that of priorities, I think is a big thing that people. Miss mismanaged priority sometimes of where, you know, like you mentioned for you, it's spiritually family business and like health is important to you, but knowing where those fall in line with each other to have, if, you know, if your exercise starts taking the place of your family and your faith, and some of those other things, like there's going to be some, you know, there's gonna be a slow, slow or fast.

[00:57:00] [00:56:59] Cascade or down downfall with, with that kind of approach. So knowing, you know, knowing what's, what's realistic, like you said, I'm not trying to win an Ironman. And if your goal is to win an Ironman and that's the most important thing, then those other areas of your life are going to have to suffer. Like there is some, some trade offs with that.

[00:57:16] I think the other thing though, that whether you realize it or not, it sounds like. It sounds like you're, you're saying no to a lot of things and you didn't directly say this, but what I took from it, you have to be saying, no, it sounds like you're doing a lap, but there's gotta be a lot of things that you're also saying no to whether intentionally or subconsciously, because it sounds like you're doing a lot, but.

[00:57:36] It's also a lot of stuff. That's really, you're not, you're not wasting a lot of time either. You're, you're doing activities that fulfill you and align with your priorities. How, how do you go about saying no to even good opportunities to really focus on these things that are the most, most focused and most important to you?

[00:57:55] Brian: [00:57:55] That's a great question. I mean, I don't know if I've really realized, you know, whether how much [00:58:00] I've even had to say no one thing I'm actually bad about saying no. So, um, and that's, that's something not a life will tell you. It's, it's, it's not necessarily like a shiny object. I'm not chasing chasing shiny objects, but, um, I'll kind of take one little step in a direction and I'm not great at saying no right away.

[00:58:19] So. It used, it didn't take very long because it kind of gets through me and to my wife. And she, she's kind of the litmus test of like, no, no, no, don't, you don't need to do that. You don't need to sign up for that gym membership. Um, in, in a lot of that is kind of business related, but kind of falls since we're so mixed with our business and performance and fitness, um, things come up like, uh, you go to a gym and do a workshop or you go meet a new business owner at.

[00:58:48] A row house or something like that. And, and I, I'm the kind of person who's like, Oh, I really like this. I'm kind of pretty, you know, I'm kind of good at it. And so let's go all in and so I'll come [00:59:00] home and it's like, no, no, you're not joining that gym. And so, um, that that's to answer your question, the way I do it is me and my wife had a really great relationship.

[00:59:10] And she she's able to tell me in the right way of like, okay, wait, let's, let's focus on this before we do this or give this a try first. Um, and so I think for me, if I would just relied on myself and this was. And just ignored anything that she said, then we'd be in a lot of bad directions. Like, I mean, the business wouldn't have done well, probably in the family who knows, you know?

[00:59:35] So, um, for me finding that person that, that comradery in her be able to both in business and in family life has been able to help me. Learn how to focus on the right things and say no to certain opportunities that you gather opportunities and they maybe could be beneficial, but we always kind of look back to [01:00:00] wait mean we have, you've kind of set some longterm goals of like exactly what, what we want our life to kind of look like.

[01:00:05] And so, um, she brings me back to that too. If I don't already, you know, is, does this line up with what you're trying to accomplish? And. A lot of it. A lot of the times the answer is no, but I'm usually the second one. I'm usually the second one to say no.

[01:00:22] Dave: [01:00:22] Well, you found a good, a good compliment then for. Being strong, where, where you might not be. So that's really cool. And we want to wrap out just a couple more questions that have asked the best, all the guests so far, and we've already gotten this so much of this side of things, which I'm super stoked about because when I approached you originally too, about the podcast and with any of the guests that want this to be.

[01:00:45] You know, a wealth of information from a health standpoint, from a fitness standpoint, which things we've already touched on, but also want it to be, you know, a place where we can be real with listeners and especially for our struggles. As, as guys out there [01:01:00] in this world, it's so hard. If there's these appearances and comparison of what we should be, you know, looking from the outside, uh, look at your life from the outside, it's successful business, you're doing all these things.

[01:01:10] It's golfing. It's the. Fitness and marathon train and the iron man, the beautiful family involved with your church. Like you're saying, there's just so many things going on. It's easy to look, you know, from someone looking from the outside and be like, you got it. I'll figure it out. You have life solved.

[01:01:25] Yeah. You're clicking on all cylinders, but you and I both know this, just, just not really the case. And I think that's actually harmful for, for guys listening out there to see this appearance of someone who seems to have it all together. Um, but that can do more harm than good. If, if we start getting caught in that comparison trap.

[01:01:42] So if you don't mind, I'd love. If you haven't already shared something, uh, you can either revisit something you shared earlier. If you have something else you want to mention, uh, what's a challenge you faced or are maybe still facing. That's actually turned out to be a big catalyst for your growth as a man.

[01:01:58] Brian: [01:01:58] Yeah. I mean, that's, I think [01:02:00] that's great that you bring this up because, um, yeah, from the outside and maybe things look good and that's. And that's always really dangerous. Like you said, it can be very dangerous, is having this outward appearing appearance of having everything together. Whenever, you know, I realize as a spiritual man, how much the inner man matters.

[01:02:18] Um, and, and as far as like, Yeah. Related to even eternity. It's like the hour doesn't matter at all. Um, but that's what people see. And that's what people look at. So, I mean, that would be the first one to admit we, we meaning me, wife and myself. We have struggles all the time. Um, but, uh, one challenge, uh, I was thinking about this a little bit as you were talking and it's when I look back at it, I was, um, I didn't even realize this during the first kind of eight years of my career, I was a very, I would say even over I was overworked, like I was getting burned out.

[01:02:58] I'm not even sure how I lasted [01:03:00] eight years. I'm seeing 15 to 20 patients a day. I mean, it was pretty much the same for those that entire eight years. And I think part of it was just the, I mean, I had a drive to help people and out in a sense. And so I kind of wanted to just, I thought I was going to be stuck in that.

[01:03:14] And so I was just. Said, okay. I'm stuck in this. This is what I'm going to embrace. Um, but being able to realize that what that was doing to my family was, um, something that I was able to overcome, you know, by starting even CSPC starting my own business with the number one goal. Almost, maybe not number one, but being to buy back time.

[01:03:38] And I, I guess people call it time freedom sometimes. And that's kind of, I think, loosely thrown around in there, but. Um, you can start building a business and it completely consume you. So, uh, that the challenge that I've kinda seen myself to be a catalyst for growth in my business is, and my family life is that I've been able to [01:04:00] put aside, you know, trying to grow that business to where it's just like, Super fast growth.

[01:04:06] I mean, I think that probably could have happened even in a community like we're in, it's not huge, but I've been very content in and even intentional in doing it slow. Um, I mean, it's been two and a half years. It's still just me right now. Um, I mean, don't get me wrong. We want to grow that, uh, very much so.

[01:04:23] I mean, that's, our goal is to grow beyond myself, but, um, being able to kind of pull it back and realize how much time I was missing. Um, this is kind of how it first came up. Even why we started a business, I would come home, sit on the chair. And I almost just fall asleep because I was so drained and even like, probably anxious from trying to like help so many people and feel like I can't help them.

[01:04:48] And, and then my kids and family would suffer. It's like they don't get to see dad, you know, they don't get to, I never got to coach for them. I didn't, I went on a big trip to Israel with my brother and my dad [01:05:00] two years ago or a year and a half ago when I was starting my business. But it's because I was able to kind of break free from that.

[01:05:06] And realize you don't need to focus on that for it to be successful, it will grow as long as you put the right amount of focus on it. And so while, while I've been building my business, it's, I've been really. I mean, like I said already, I just repeat it. My family has been number one. I want to be a good father, a good husband, be a good pattern to my kids and my wife spiritually, physically health and wellness wise, even emotionally, psychologically.

[01:05:32] Um, I mean, I look at the things from kind of the inner man out. I mean, there's. According to the Bible. There's three parts of man. You have your spirit, soul, and body. We spend most of our time in our soul because that's our emotions. That's our mind in our will or choosing to do things. And then of course our physical body, that's what we live in and have to deal with every day.

[01:05:51] Um, but if we don't focus on our spirit, it's at some point during every day, then all those other things are just going to [01:06:00] eventually suffer. And so. Being able to take that time to focus on that, focus on my family, focus on my kids. And then I think by putting those things, there's been a blessing there to be able to take care of my family financially.

[01:06:14] Um, I mean, we're not rich, but I'm, we're comfortable, you know, I can take care of my family and pretty much do what we want to do right now. And so, you know, using those, using that using business to kind of make that change and overcome that. Has been probably the biggest thing. Looking back so far in the last two years,

[01:06:33] Dave: [01:06:33] I love all that. Yeah. No, thanks so much for sharing that. That's a, so much good stuff in there. And, uh, yeah, just really, really cool that you're able to, to share that and be open about it. And then we know business is not an easy journey and it's a amazing time for growth, but it takes a lot of, a lot of consistency in the right areas to be able to, to keep.

[01:06:54] Keep your mind in the right place. Keep, keep everything, you know, prioritize where it should be. So really cool to hear all [01:07:00] that.

[01:07:00] Brian: [01:07:00] yeah.

[01:07:01] Dave: [01:07:01] Oh, cool man. That's a couple more things to wrap up here. I want to just give a few notes that I was jotting down as we're talking throughout the podcast, a few key, key summary takeaway points that have for people, for anyone that is listening.

[01:07:13] The first one, I love the, you know, the, the mental and physical side to, to training that, that you. Got to dive deep in and using visualization and affirmations can be a powerful way to get to the next level or even just get started and can really transform what you're doing from a training standpoint.

[01:07:32] And I'd say you can really apply to all areas of your life as well. And that's something that I'm personally trying to work on more. And I think it was really cool to hear you talk more about that. A second thing I loved was finding your full potential. You mentioned this a couple of times. Yeah. There's a coach that blatantly called you out for it.

[01:07:47] And you mentioned with your knee as well, but to not stop looking for, for that next level and knowing that when you think maybe you're at a hundred or close to a hundred, you might not even be close and you don't know until you continue to [01:08:00] slowly demand a little more from yourself and, and continue to surround yourself.

[01:08:03] People. That can elevate you in that area as well. And then this gap coming back time and time again of you're not broken, you're much more physically and mentally resilient than we think. So I love all those things. And those were a few big things that, that, uh, stood out in my mind. Anything else you want to add to that?

[01:08:21] Brian: [01:08:21] I don't know, man, that pretty much summed it up. I mean, I think that's pretty good. I mean, I didn't expect necessarily to go down to mental and physical side of it, but I mean, I'm glad we did at something that you said you're working on something I'm working on and, and even to, to realize, you know, the matter of pushing yourself.

[01:08:38] Is, I mean, I don't think we'll ever find that a hundred percent. And I think a lot of people would agree to that is, but the fact to be able to try to push yourself, you know, to find it is it's kind of what sets you apart and above, you know, what others are doing around you, whether it's people telling you, no, you can't do that.

[01:08:57] Or, um, that no you're too [01:09:00] broken to do that. Or. I mean, I think that's one of the biggest catalysts for us as business owners and in our family. Like when you're talking, when I'm told I can't do something, it makes me want to do it and figure it out. So that's why we're kind of, we are where we are. If he, if you don't have that mindset, then you're probably not going to have a business.

[01:09:19] And you might, you might just be kind of a miserable person, you know? 

[01:09:24] Unfortunately. 

[01:09:25] Dave: [01:09:25] surround yourself with the right people too. That's a big, big, second side point to that. Awesome. And yet there were, there were a lot of good things today as we have our last hypothetical scenario here, ask all my guests. It is our closing question here. So we're saying you're leaving your favorite.

[01:09:39] Coffee shop your favorite restaurant in town and you bumped into your younger self, 10 years back. So younger, Brian asks current Brian for some life advice. You're on your way to a full day of patients. You only have 60 seconds to talk with them. What are you saying to them? And what advice are you given to them?

[01:09:55] Brian: [01:09:55] Oh man, that's a great one. Um, 60 seconds. All [01:10:00] right. So I think that, I mean, the biggest thing is, well, actually, first thing, listen to your wife.

[01:10:08] Dave: [01:10:08] good start

[01:10:09] Brian: [01:10:09] I got married really young. So 10 years ago I was married. Um, and so you start listening to your wife first, then things are gonna go well, but you know, um, I'm not, you know, not that I'm joking about that, but you know, to be kind of serious it's, you know, you have to re I think I would tell.

[01:10:25] Um, you need to realize that I'll be okay with the status quo of things. And that's what I got caught up in was this is what you, um, this is what you are. You're a physical therapist. This is what you do. And you're stuck in this and I was stuck. And so don't get stuck with and be satisfied with the status quo, the way things that are done, but do what makes you happy.

[01:10:49] Dave: [01:10:49] love it. Couldn't have said any better.

[01:10:51] Brian: [01:10:51] wish I knew that.

[01:10:53] Dave: [01:10:53] 60 seconds can go a long way with something like that. I wish. Yeah, there are a lot of things we wish we heard earlier, but the [01:11:00] process of wearing those I think is extremely important as well. We learn a lot along the way.

[01:11:06] Brian: [01:11:06] Awesome.

[01:11:06] Dave: [01:11:06] We'll call Brian. Thanks so much for coming on.

[01:11:08] Let's wrap it up. Where can people find you? Where can they get ahold of you? Especially either people in the area. I know you have a podcast as well. That's rolling along what? A working, where can people locate you?

[01:11:18] Brian: [01:11:18] Yeah. So the podcast is called the act of Texan. Uh, we're on, we also have an Instagram called the act detection for that, uh, the business college station, pt.com. And we're also at college station and PT on Instagram. I'm at Brian Watts, PT and. Um, you can also, you wanted to email, this is on the website, but just my name, [email protected]

[01:11:42] Um, I love talking to people, whether it's business, health, fitness, family, church, you know, whatever. I mean, I'll obviously I like to talk about it, so yeah. Hit me up.

[01:11:55]Dave: [01:11:55] Sounds good. Yeah. Make sure to take advantage of that. Brian really appreciate you coming on a lot of fun and, [01:12:00] uh, thanks. Thanks for sharing with everyone.

[01:12:02] Brian: [01:12:02] yeah. Thanks. Dave is fun

[01:12:03]Dave: [01:12:03] 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 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.

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[01:13:00] [01:13:00] 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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