Reassessing Myself and How I am Fixing it

I am going to be completely honest,  the last 60-70 days have been a shit show for me. Personally, professionally, and physically. My quality of sleep has been poor, I haven’t been able to get as much work done as I would like, and my training sessions could be classified as unstructured. Some would call it a, “rut” (definition: 1. A sunken track or groove made by the passage of vehicles. 2. A fixed, usually boring routine.). To me it has been more like a train wreck.

As a fitness professional I should never let this happen. Right? I suppose so, but it happens to everyone, even those who’s job it is to promote a fit lifestyle. Sometimes that just isn’t the case. If you follow this industry you know there are a good amount of, “fitness professionals,” (meaning those that train people or give nutritional advice as their career) that don’t always follow their own advice. Practice what they preach if you will.

(I would do anything for this guy)

Sure, I could make excuses, not sleeping because my dog is going through some rough treatment, that not only has me freaking out if  has anything but a perfect breathing pattern, but has him peeing ever 4.5 seconds because of the medication he is on. Maybe I could blame the fact I had to move back in with my parents to get some help taking care of him, allowing me to actually leave him while I train clients or get in a lift for myself. Or that my dog and I aren’t going for two 45-minute walks everyday now (because he has to keep his activity restricted). Or it could be that I get 4 hours of sleep a night on a bed that was purchased when The Spice Girls were at the top of the charts (in the United States anyways).

(I will admit I liked some of their Summer Jams)

But there is no point in blaming something, or making excuses. What’s done is done and now we must correct it.

First let’s asses what needs to be corrected.

The assessment process was easy, a lot of it is as simple as, “OK, this doesn’t feel right.” Or, “I don’t have full range of motion (or at least as I should).” And the rest you can see in the mirror with a keen eye or through various mobility drills.


  • Pecs
  • T-Spine
  • Upper Traps
  • Lats
  • Hamstrings
  • Ankles
  • Less than 10 degrees of hip internal rotation

Sounds like your typical client with a desk job? Well, that is kind of what I have been doing with BodyByBoyle Online on top of working with my personal training clients.

The Correction:

  • Twice daily self massage/stretching/activation/mobility
    • Foam rolling:
      • Calves and Glutes with Lacrosse Ball
      • Quads
      • IT Band (I still think it’s worth the 30 seconds to roll the IT Band)
      • Adductors (inside (near hip) and outside (near knee)
      • Lats
      • Traps
    • Static Stretching (about 30s each/per side)
      • Hamstrings
      • Hip Rotators
      • Quad/Hip Flexors
    • Activation
      • Single Leg Hip Lift
    • Dynamic Warm Up
      • Ankle Mobilizations
      • Scap Floor Slides (Sue Falsone convinced me these are best done on the ground)
      • Knee Hugs
      • Butt Kick Pull Backs
      • Sumo Squat to Stand
      • SLDL with Reach
      • Spiderman Crawl
      • Kneeling Adductor Mobs
      • Piraformis Mobs


  • Weekly session with John Pallof to work on tissue quality on a level that self myofacial work can’t do. The guy is worth every penny and bruise from his graston.
  • Treat myself to a weekly massage from one of our on staff massage therapists at MBSC to again work on my less than stellar tissue quality.
  • Reduced training volume. More body weight and high rep work. No benching of any kind, just push up variations.

My warm ups before lifting have always been thorough, but clearly I was not getting enough.

With the mobility stuff out of the way, check back tomorrow for the lifting program that will accompany this.

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6 Responses

  1. Wendy says:

    Great post. Thanks for sharing your program with those of us in the same boat!

  2. Seth says:

    Stay strong dude.

  3. You were on a train that wrecked and toppled into a ditch? That kind of rut? Trust me, I feel you.

    It’s really awesome you are taking care of your dog. Forgive me if I missed you mentioning it somewhere, but is he going through heartworm treatment? My parents rescued/bought a dog from from a crazy Vietnam veteran down the street and the poor girl need heartworm treatment too.

    And thanks for showing us your mobility routine! I’m stuck in a desk job this summer. Ergh. Oh, and lastly, thanks for the birthday wishes!

  4. Jeffrey McCarthy says:

    Is a “Scap Floor Slide,” the same as a wall slide, but done on the floor?

    It is great to see you acknowledging a weakness and improving! I hope it goes well and look forward to your next article.

  5. Jill says:

    You mention that floor scap slides..I traditionally did the scap slides on the floor while doing a doorway hamstring stretch but then moved to standing scap slides…for no good reason really. What is Sue’s basis for the floor slides vs. standing? The floor slides always felt better and I seemed to get better range of motion with them. Thanks Kevin.

  6. Steve Jackson says:

    I can’t believe no one else has posted here. As an avid follower of the FitCast, I am saddened to hear that our leader has fallen on such bad times. I wish you well, and would love to help in any way possible.

    This week’s FitCast was great (missing Leigh, though); can’t wait for the next one!