The Art of Manliness - #663： How to Achieve Physical Autonomy

00:00:00.000 Brett McKay here and welcome to another edition of the Art of Manliness podcast.

00:00:10.960 Most men want to wake up in the morning knowing their body is ready to handle whatever opportunities 0.77

00:00:14.620 and challenges come their way that day.

00:00:16.660 From a real emergency to simply roughhousing with their kids.

00:00:19.240 They want to be able to move without pain and explore the world with confidence.

00:00:22.000 My guest today would say that what this desire is pointing to is the achievement of physical

00:00:25.980 autonomy.

00:00:26.680 His name is Ryan Hurst.

00:00:27.560 He's a head coach at GMB Fitness, which uses bodyweight exercises and skill-based practices

00:00:32.080 to help people get stronger, move better, and never have to doubt themselves physically.

00:00:35.940 Our conversation begins with Ryan's unique background.

00:00:37.940 We discuss how he did gymnastics growing up and then moved to Japan, where he still resides,

00:00:41.720 to learn martial arts, including Aikido, Kendo, Judo, and Jiu-Jitsu, and how these experiences

00:00:45.920 influence his fitness journey and philosophy.

00:00:47.760 Ryan then shares how he defines physical autonomy and the three elements that are required to

00:00:51.680 achieve it.

00:00:52.260 And from there, we discuss the four animal-inspired movements that create the foundation for

00:00:55.840 balance, athleticism, the basic physical skills people should aim to master, and how to train

00:00:59.860 those skills in ways that don't require an onerous amount of time.

00:01:03.220 After the show's over, check out our show notes at aom.is slash physicalautonomy.

00:01:06.920 All right, Ryan Hurst, welcome to the show.

00:01:19.260 Thank you, sir.

00:01:20.180 Thank you, thank you.

00:01:21.040 You are the head coach at GMB Fitness.

00:01:23.900 GMB is short for Gold Medal Bodies.

00:01:26.860 I mean, it's a place where you guys use body movement exercises, gymnastic movements to help

00:01:31.360 people get strong, regular people, people who've never done a handstand in their life before.

00:01:34.880 You can help them get there if that's what their goal is.

00:01:37.840 And if people have read the website, you've done a series of articles about gymnastic rings

00:01:42.220 on our art of manliness.com a couple of years ago, how to get started with that.

00:01:47.000 And so today, I'd like to talk more, delve deeper into your philosophy of fitness.

00:01:50.240 But before we do, let's talk about your background, because I think it'll explain where you're coming

00:01:54.780 from with GMB.

00:01:56.420 As a kid, you were a gymnast.

00:01:58.020 How young were you when you got started?

00:01:59.700 And how serious did you get with that stuff?

00:02:02.820 Absolutely.

00:02:03.200 Yeah, so lots to talk about.

00:02:06.060 I got started with gymnastics at a very young age.

00:02:08.320 I would say, how old was I?

00:02:09.880 Like third or fourth grade, if you're in the United States.

00:02:13.420 So I guess, I don't know, third or fourth grade.

00:02:15.320 How old is that?

00:02:16.320 Like 10?

00:02:16.860 Maybe 10 years old?

00:02:17.700 Nine, 10, yeah.

00:02:18.060 Yeah, about 10 years old.

00:02:19.660 Very serious into it.

00:02:21.180 I ended up on the competition team, competed until I was 18 years old.

00:02:26.720 And I actually was thinking about going to college for gymnastics.

00:02:31.740 I ended up, though, getting into martial art as well.

00:02:34.760 So when I was, and I apologize, I don't remember the exact age, but let's say like, you know,

00:02:41.360 I don't know how it is in the United States now.

00:02:43.720 But like at the end of junior high, the beginning of high school, I started doing martial art.

00:02:48.360 But I continued with my gymnastics.

00:02:50.420 So basically, I was just doing gymnastics, and then I would immediately go to my martial art.

00:02:55.280 Really into that.

00:02:56.440 But with gymnastics, that was my main thing.

00:02:58.720 And again, you know, pretty much every weekend, it was gymnastics and Boy Scouts, camping, that sort of thing.

00:03:05.640 So growing up, not a whole lot of studying, to be honest.

00:03:09.500 It was mainly my gymnastics and my martial art.

00:03:12.300 So, yeah.

00:03:13.540 And with the gymnastics, you mentioned martial art.

00:03:16.560 Which martial art did you do as a middle school, high school?

00:03:18.860 I actually started out in Aikido.

00:03:21.740 Aikido.

00:03:22.680 Also did a little bit of Judo at the time when I was doing that.

00:03:25.940 But it was mainly just Aikido.

00:03:27.880 Yeah.

00:03:28.000 And like most kids, like a lot of kids take a karate class, a Brazilian jiu-jitsu class a few times for a couple years.

00:03:34.140 And that's it.

00:03:34.720 That's the extent of their martial art.

00:03:35.780 You decided to actually move to Japan.

00:03:38.740 Yeah.

00:03:39.220 And that's where you live today.

00:03:40.680 Move to Japan to continue your study of martial art.

00:03:43.200 Why?

00:03:43.760 What was going on there?

00:03:45.220 Yeah.

00:03:45.500 So I'm actually not the kind of person who kind of just like dips their toe into anything.

00:03:49.980 I kind of go like full in and just jump in the deep end.

00:03:52.380 And so when I went to university in the United States, went to college in the United States for like a couple years.

00:04:01.280 And during that time, I just continued with my martial art and really got into it.

00:04:07.080 And my martial art instructor was like, hey, if you really want to take this to the next level, you should think about Japan.

00:04:11.940 And so a very fortunate thing is that they started offering Japanese classes at my college.

00:04:20.040 But the college I was at, though, didn't offer an exchange student program.

00:04:24.420 So what I did was I ended up finding an exchange program through a different university that I could do.

00:04:31.060 And I ended up going to Japan.

00:04:33.500 And in the beginning, it was just kind of as an exchange program.

00:04:37.280 But the excuse, well, that was the excuse.

00:04:39.260 But really what I wanted to do is to study my martial art.

00:04:41.680 And so I went over to Japan, came over to Japan, and I started doing kindo.

00:04:47.340 And so kindo, where I was, was really well known in terms of the instructor there is phenomenal.

00:04:54.040 And he worked with the police as well as the Japan Self-Defense Force teaching kindo.

00:04:59.640 And I just ended up doing that every single day.

00:05:03.660 My instructor took a liking to me.

00:05:05.920 I ended up doing what's called an uchideshi, which is where you actually move in with your instructor.

00:05:11.680 Live with them.

00:05:12.740 I ended up staying.

00:05:13.680 And so six-month exchange program turned into a year plus.

00:05:19.680 And now, what, 26 years now here in Japan?

00:05:23.520 But I was doing kendo and judo at the same time.

00:05:26.660 So I got to train with the police in the Self-Defense Force, where I was at University of North.

00:05:32.480 And thanks to that, when I moved down to Osaka, I continued to train with the Osaka police here.

00:05:39.440 And that was my thing.

00:05:40.740 And so I did judo.

00:05:42.120 That was it.

00:05:42.820 And I ended up working at a martial art complex within a shrine.

00:05:47.660 And so I worked there for eight years as the interpreter and translator.

00:05:51.280 And, you know, thanks to the fact that I was working at a martial art complex and working with all these other instructors, I ended up continuing my study of Aikido.

00:06:01.800 But I actually did Daitorio Aiki Jiu-Jitsu at the time.

00:06:04.660 Shonenji Kenpo, Judo, Kendo, Yaido.

00:06:07.820 And, yeah, for eight years.

00:06:10.420 And so during that time, I had some really good opportunities to learn from some fabulous instructors.

00:06:15.900 And that's all I did, really, was just continue to study my martial art, or I should say martial arts.

00:06:22.360 And, yeah, that's about it.

00:06:24.240 So, again, yeah, pretty deep into it.

00:06:27.100 Yeah.

00:06:27.260 Were you still doing any gymnastics at this time, or was it just all martial arts all the time?

00:06:30.420 I was not.

00:06:31.260 I actually, you know, at age 18, after I graduated from high school, I stopped doing gymnastics.

00:06:38.940 And I did get into, actually, I continued with, like, moving my body, obviously, when I was doing my martial art.

00:06:45.920 And so I was doing other training.

00:06:47.500 And for Judo, you know, outside of Judo, because I was on the Judo team here, and so they would have us do quite a bit of extracurricular training.

00:06:56.620 I actually got into a lot of yoga, to be honest, because I knew I needed some, you know, continue with my flexibility.

00:07:04.020 And I just liked, you know, the particular style of yoga that I was doing over here.

00:07:09.140 It was applicable to the martial art I was doing.

00:07:12.160 I continued with that and ended up getting certified in yoga.

00:07:15.120 And then I also, you know, got into some other fitness programs, if you will.

00:07:21.100 And I ended up being involved with a fitness organization and worked my way up to becoming the program director of that particular fitness organization.

00:07:31.540 So while I was at the martial arts complex, I was also doing that with this fitness organization.

00:07:38.040 And I actually ended up, after eight years, I quit the martial art complex and ended up going out on my own, just, you know, teaching that particular fitness organization.

00:07:46.800 And I would travel around the world, certifying people in that particular fitness organization.

00:07:52.000 So yes, so at the same time I was doing my martial art, I was also really deep into my study of fitness and different kinds of fitness and making sure that, you know, basically I had an education in that as well.

00:08:04.980 Well, on your about page, it says you had an injury in your martial arts career that caused you to reevaluate your priorities.

00:08:10.840 Like what happened and then what shift happened after that injury?

00:08:13.900 So this is interesting because that was a turning point in my life.

00:08:19.660 And, you know, thanks to that, it really changed the way I looked at everything.

00:08:24.640 And so basically I was thrown in judo and I had my shoulder basically just, you know, it was dislocated.

00:08:34.500 And I tore the ligaments in my shoulder and a slap tear and ended up having to have surgery for it to repair everything.

00:08:41.280 And it really changed the way I looked at everything.

00:08:44.320 Obviously, I had to make some adjustments to my martial art.

00:08:47.800 I was done because of that in terms of competing.

00:08:52.460 So I was 31 at the time.

00:08:56.600 Yeah, I was about 31 years old at the time.

00:08:59.660 Actually, a little bit older anyway.

00:09:01.640 But at the time, and then basically it was like, okay, I need to start doing things differently now.

00:09:06.520 And, you know, after my rehabilitation and me getting back into stuff and looking at what I needed to do in order to make some changes so that I could continue to at least continue training in this martial art.

00:09:21.160 And the multiple martial arts I was doing at the time, it was great because the fitness organization I was actually with, you know, one of my closest friends, Jarlo Ilano, is also in this fitness organization.

00:09:34.240 And I was actually overseas helping to assist to teach a particular seminar.

00:09:39.440 And during the break, I was kind of messing around with some of the gymnastic moves that I used to do.

00:09:46.520 And so to kind of come full circle here was I hadn't done any gymnastics until that time that I really messed up my shoulder because I realized, you know what, these are some of the movements that I'm very comfortable with.

00:09:58.660 I grew up with.

00:09:59.600 I know what's going on in these movements.

00:10:02.740 I think they can really help me.

00:10:04.920 And I was just kind of messing around with these moves during the break, as I mentioned.

00:10:08.420 And a lot of people were coming up to me saying, hey, can you teach me that?

00:10:12.380 And yada, yada, yada.

00:10:14.320 These are things that we weren't covering in that particular fitness organization.

00:10:19.000 So this is different.

00:10:19.820 So this was just me, again, just messing around.

00:10:22.520 Well, later on, Jarlo, I mentioned, was like, hey, man, should be teaching that stuff.

00:10:27.100 And that is really the start of where GMB came about.

00:10:33.700 And that was looking at how can we look at this particular movement that I was doing when I grew up, also looking at martial art, and teach it in a way that's going to be good for people who actually weren't gymnasts, who just want to be able to move better, to feel better in their bodies,

00:10:55.480 who might have taken a long break from exercising, and maybe they don't like the gym, and maybe they're doing something else in their life, and they want a different way to move and to get strong.

00:11:07.160 And that's really kind of where that came about.

00:11:09.040 And so in the very beginning of GMB, it wasn't this grandos idea of we want to change the world or anything.

00:11:15.500 It was just simply like, hey, let's teach some fun stuff.

00:11:20.100 And so that injury really changed the way that I looked at my own body, but also how approaching other people and how I could help other people who might have also had injuries or had not trained for a while.

00:11:35.900 And kind of bring some fun back into the way they train rather than just thinking, you know, you got to get under the bar, it's got to be bench press, it's got to be shoulder press or something like that, which I think those are very, very good movements.

00:11:50.000 I think those are wonderful.

00:11:51.300 But all we're trying to do, especially now, is show that there are some other ways to do this.

00:11:56.980 And it's all about really your why.

00:11:58.920 Why are you doing this?

00:11:59.900 And for us, I'm kind of jumping into where we are right now at GMB, but it's for us right now, what's your why?

00:12:09.060 Why are you doing this?

00:12:10.760 And what do you need for your why?

00:12:14.280 That's just the most important thing.

00:12:15.700 And while GMB did start off with that, you know, gymnastic flavor, and of course, you know, the influence of martial art there, in the very beginning, it was about skills.

00:12:28.400 And we looked at rings, and we looked at parallettes, and we looked at tumbling and things like that.

00:12:32.740 But over the years at GMB, and we're going on 10 years right now, it's morphed into mainly looking at just the method.

00:12:39.820 And so, yes, we do use skills.

00:12:42.500 We do use things like locomotion, where we're, you know, rolling around on the ground and doing these funky animal-type movements and some other strength movements, looking at also handstands.

00:12:53.860 But the thing is, is it's beyond the skills.

00:12:56.420 It's looking at, okay, what I said earlier, how can I help you for what you need in your life?

00:13:03.800 That's all that matters.

00:13:04.960 And so, how can you be a better person for the people that depend on you?

00:13:11.320 And doing it in a way that you're going to be able to really, really put the ego aside and say, what's good for me?

00:13:18.980 And what is good enough?

00:13:20.560 And I think this is something that people can get kind of caught up in, in the fact that people think that they need to be perfect or something in terms of skill work.

00:13:29.680 But really, what is good enough for you to be able to continue to do the things in your life that you want to do?

00:13:35.860 Focus more on that rather than chasing skills or thinking that you need to look a particular way or thinking that you need to be able to nail a particular skill.

00:13:46.900 Well, let's unpack some of this stuff you've been talking about.

00:13:48.860 So, you're kind of hitting on the philosophy of GMB, the big picture, this idea of being able to do the things you want to do and be useful in the world around you.

00:13:57.880 One of the goals that you have there at GMB is helping people develop their physical autonomy.

00:14:03.240 Yes.

00:14:04.140 So, let's break that down.

00:14:05.120 For you, what components, what goes into helping people increase their physical autonomy?

00:14:11.440 What does a physical autonomy look like?

00:14:13.860 Yeah.

00:14:14.080 So, this, it's interesting.

00:14:15.960 You know, a lot of people, we say that and people are kind of like, okay, so what does that mean?

00:14:20.860 And so, you know, if we really kind of look at it in this way, let's ask or think about this way.

00:14:28.440 I wish I could do X.

00:14:32.140 And really, this comes back to feeling a certain way.

00:14:34.980 So, how do you want to feel in your body?

00:14:37.700 A lot of people don't actually really think about that.

00:14:40.200 They think about, oh, I wish I looked this way.

00:14:44.940 I wish for something they could do that, okay?

00:14:47.840 And that's great.

00:14:48.780 What I want to do, though, is really take a look at, okay, what do we need to do in order to help you to move towards that?

00:14:56.000 And the physical autonomy to me is simply being able to do the things comfortably without fear and without pain and continue to do those things, whether that be a particular sport that you're doing, whether it be being able to go rucking, hiking.

00:15:14.740 You know, that's one of my most favorite things, and I do that a lot.

00:15:19.320 I want to be able to hike long distances, long distances, under load comfortably.

00:15:27.320 It doesn't mean that the trek itself is not going to be tough, but what I mean is, like, I want to know that I have not just the capability to do something, but the ability to do something.

00:15:40.200 And that's what we're after, and so physical autonomy is going to be different for everyone.

00:15:45.400 Maybe it's just a matter of being able to squat down and play with your dog, play with your kids, you know, be a jungle gym for your kids.

00:15:52.480 That's great.

00:15:53.320 A lot of people really don't think about that, and so physical autonomy to us is looking at your strength.

00:15:59.000 Strength, what sort of strength do you need?

00:16:01.600 Because there's different kinds of strength, of course, and, you know, we're just talking about the physical right now.

00:16:06.340 Now, the mental side of it is another topic in itself, but if we just look at the physical strength, what do you need in order to do the things that you want to do?

00:16:15.200 Do you have good enough flexibility to be able to do what you want to do without fear of being injured or getting injured?

00:16:23.660 Do you have the control?

00:16:25.020 This is one thing a lot of fitness organizations don't think about is that control component, the body control.

00:16:31.560 Is your body able to move in the way that you want it to move?

00:16:37.340 And the other thing about physical autonomy is looking at exploration.

00:16:42.620 Are you able to explore certain movements beyond what you're just doing right now?

00:16:48.460 Well, let's go back to this idea you mentioned there.

00:16:50.540 There's a difference between capability and ability.

00:16:52.660 Absolutely.

00:16:53.060 Can you flesh that out a little bit because I thought that was interesting?

00:16:54.540 Sure.

00:16:56.020 So capability, if we look at, if, if you look at capability, we're looking at the base skills.

00:17:02.540 So we're looking at having a foundation of a particular movement, a particular way that you want to move.

00:17:11.300 You can look at it as a way, for example, do you have the necessary strength, flexibility, and control to squat down?

00:17:19.900 Super simple, right?

00:17:20.860 And a lot of people think, oh yeah, I'm strong enough to do a body weight squat.

00:17:23.480 Okay, great.

00:17:25.400 Do you have the necessary flexibility and range of motion in your ankles and your hips to be able to do that while under load?

00:17:32.200 And so that's something to look at there.

00:17:33.920 And so if you don't, then what you do is you need to focus on getting that particular range of flexibility.

00:17:41.980 Once you have that, then you look at honing that skill and the ability to move beyond that and look at sophisticating the movement.

00:17:50.640 And so now you have the capabilities and the strength of flexibility and that control, you can start moving and maybe start working on shrimp squats or, you know, a pistol squat or something else that is going to be able to do it in a way, like I mentioned earlier, where it's not that you're going to necessarily be able to nail that skill right away.

00:18:11.080 But because you have built those capabilities, you now have the ability to start training those particular skills.

00:18:18.640 And so a lot of people kind of just try to do those skills without having that proper base.

00:18:24.420 And so that base is where you need to make sure that you have that and that it's good enough to be able to start working on the ability to train other progressions and skills like I mentioned.

00:18:36.440 And something you mentioned regarding having the ability to do skills is being able to do them without fear.

00:18:43.240 And one skill I think is a good example of this is the handstand.

00:18:46.920 For the handstand, I mean, if you're looking at just going to handstand, there's a lot of the ways that I would really look at it, to be honest, is the two main things for me are safety and addressing the fear factor.

00:19:01.700 And so this is where people actually get, you know, caught up.

00:19:05.080 And that is they just start working on walking up the wall or they kick up and they put their feet on the wall and that's great.

00:19:11.500 And then they go away, they come away from the wall and they start to do a handstand and realize that they keep toppling over and it's also really scary.

00:19:20.040 And so my main thing from the very beginning is, okay, let's address those.

00:19:24.380 And the way that I do that is we focus on the bail.

00:19:27.200 Can you safely bail out of a handstand?

00:19:30.640 The way to do that is you work on your cartwheel.

00:19:33.540 If you can do a cartwheel, you can bail out of a handstand.

00:19:36.160 The better you get at your cartwheel, the better off you're going to be able to bail.

00:19:41.460 Therefore, the fear of being upside down is not going to be there as much as it was before because you understand you have the ability to bail out of the handstand.

00:19:55.440 And so this is a huge, huge factor that a lot of people don't take into consideration when they're training particular skills.

00:20:01.260 Skills, any skill comes down to having the first work and the capability, but then having the ability to perform that movement safely and addressing fear.

00:20:14.300 I think really that's kind of that way with everything in life though, right?

00:20:18.060 We're going to take a quick break for your words from our sponsors.

00:20:23.240 And now back to the show.

00:20:25.280 Well, so let's talk about this idea of increasing physical autonomy.

00:20:28.400 It's, it's, there's three components, not the only, there's not exclusive, but strength, flexibility, control, exploration.

00:20:36.680 And a lot of times when people want to train for those three things, they do it separately, right?

00:20:40.520 If you're going to strength train, you're going to do, you're going to do a pushup or you're going to do a bench press or squat.

00:20:45.940 Flexibility, you're going to do yoga, have a yoga day.

00:20:48.420 And then control, you might have like a skill day where you practice these things.

00:20:51.780 But at GMB, you guys try to do all these things at once and you think it's probably, it's more efficient that way.

00:20:59.480 How do you train for all three components all at once?

00:21:01.940 Strength, flexibility, control, and exploration.

00:21:04.560 Absolutely.

00:21:05.100 Yeah.

00:21:05.640 So I want to be clear that, that we're actually, the focus is not on all three at once.

00:21:12.140 We're focusing just on one or maybe two of those components.

00:21:16.860 There's always going to be those three components within anything you do.

00:21:20.720 And so, you know, like they say, you know, goals are like arms.

00:21:25.940 You can't have more than two.

00:21:28.120 And so focus, trying to focus on too many things all at once is not really going to be the most productive way to do things.

00:21:35.360 So let's say, for example, that we're looking at strength.

00:21:38.080 And so, you know that you need to work on your strength.

00:21:41.680 You want to work on your strength.

00:21:43.180 You want to increase your barbell squat.

00:21:46.500 Now, barbell squats are actually not something that we cover in GMB, but I'm using this as an example because we can all have an image of a barbell squat.

00:21:54.080 Now, we know that in order to get super duper strong, we're going to have to load up that bar and work towards increasing the amount of load we place on ourself while we're doing that.

00:22:07.740 Great.

00:22:08.600 But what we notice is that we are having trouble with our hips and the flexibility.

00:22:16.280 And I'm going to change this a little bit.

00:22:17.340 Let's look at mobility.

00:22:18.680 Okay.

00:22:19.140 Another different topic, you know, flexibility, mobility, a little bit different.

00:22:22.720 But basically, let's look at mobility.

00:22:24.760 And while we're moving, we find that our hip flexibility is having some issues.

00:22:32.180 So then what we can do is, even before we start doing those particular barbell squats, we can work on our hip flexibility, whatever is good for us that day.

00:22:43.080 And it can look very different.

00:22:45.260 We can be looking at using some movements like in GMB, we call it the monkey.

00:22:50.580 And basically, it's like you do a squat on the floor and you place your hands down and you traverse side to side.

00:22:57.120 What you're doing is, it's working as a prep movement, a warm-up, if you will.

00:23:02.820 But as well, it's helping with the range of motion in order to get you deeper into that squat position.

00:23:08.200 It's also helping with the ankle mobility.

00:23:11.220 And as well, like I mentioned, as a warm-up, it's getting you ready to put load on yourself for that movement.

00:23:18.160 Now, this is one way that you can work on this while working on your strength at the same time.

00:23:24.960 So as well, like anything, you're not just going to jump up and slam a bunch of 45s on that bar and start squatting.

00:23:34.300 What you're going to do is you're going to start off with maybe the bar that's unloaded, maybe start off with lighter weight.

00:23:39.820 And that can be the control portion of the movement.

00:23:43.460 What you're just trying to do is perform the most beautiful squat that you possibly can do.

00:23:50.060 Yes, it's a warm-up.

00:23:51.360 You're working towards adding more weight.

00:23:53.740 But the thing is, is the focus should always be on quality repetitions and making them beautiful.

00:23:58.960 This is something I like to talk about, and that is make it pretty.

00:24:01.900 It doesn't matter what you're doing.

00:24:03.060 Just make it pretty.

00:24:03.980 If you can focus on making it pretty, that means that you're focusing on the quality of the movement, and you're very aware of what's going on within that movement.

00:24:12.740 That is how you can be working on control.

00:24:15.160 You're also working on your strength at the same time.

00:24:17.680 And as well, you're hitting that flexibility component because you understand that you do need to work on increasing range of motion in your hips.

00:24:24.300 Therefore, the movement that the example was using, the monkey movement, before your squats in order to do that.

00:24:31.800 Then afterwards, you can continue to work on your hip mobility, flexibility if you need be.

00:24:36.020 So while we are looking at all these components, and while some people say, oh, yeah, I stretch before or I stretch afterwards, our main thing, to be honest, in taking these three movements is looking at,

00:24:49.640 and I know this is an overused phrase, but the biggest bang is your buck.

00:24:54.440 And so what are the things that we can be doing, one movement per se, for example, the monkey, that can give you these benefits without having you to do a 20-minute foam roller warm-up before you go in and do an hour-long workout,

00:25:10.560 and then afterwards, 20 minutes of flexibility or something like that.

00:25:14.760 Because, let's be honest, the majority of us out there, we're grown-ass adults, we don't have eight hours a day to train, we're not professional athletes.

00:25:24.740 I'm not a professional athlete, yes, this is my job, but my job is to work out, if you will.

00:25:31.820 But the thing is, is still, I only do that maybe an hour a day.

00:25:35.780 And so what we're after is looking at what are the key components that are focusing on the strength, flexibility, and control that are going to help us towards our why, towards our goal.

00:25:48.440 That is what we're after.

00:25:50.560 In GMB, we're not about trying to work out more.

00:25:53.180 We're actually trying to work out less and finding the exact things by using assessments.

00:25:58.540 We use a AAA framework, we assess the situation, we address our issues, and then we apply the necessary protocol that's going to help us to move towards our goals faster and more efficiently,

00:26:08.840 so that we can move away from doing all this exercise and do the stuff that we really want to be doing in our lives, like paddleboarding, hiking, playing with our kids, or whatever it is out there.

00:26:19.500 So, kind of a long answer there, but hopefully that was an example of that, you know, for strength, flexibility, and control.

00:26:26.020 Wait, so that was an example of using GMB as a, I mean, it sounds kind of like a supplement to maybe you're a barbell guy.

00:26:32.360 Absolutely.

00:26:33.000 And that's kind of how we look at it, yeah.

00:26:35.040 It's a supplement, to be perfectly honest.

00:26:37.940 It can be a complete standalone.

00:26:39.980 It is a curriculum.

00:26:41.440 We have a curriculum that you can follow and work through.

00:26:45.460 Thing is, though, it can be used as a supplement.

00:26:48.300 And like I mentioned there, that's just one example of how you can look at just the flexibility component and apply that within a particular, you know, workout protocol that you're currently doing.

00:27:01.420 But again, the goal for us really is, how can we help you for whatever it is you're doing?

00:27:07.460 That's the main thing.

00:27:08.560 I'm not a guru, and we're not gurus.

00:27:11.980 We want you to be your own guru.

00:27:14.480 You know, you're a grown-up.

00:27:15.680 You don't need somebody to tell you what's important or what you should want.

00:27:20.440 What you should do is figure out exactly what's good for you.

00:27:24.220 What do you want?

00:27:26.140 Okay, great.

00:27:27.160 Once you have assessed that and know what you need and what you want, then you can start addressing those issues.

00:27:33.940 And that's where you can look at, okay, do I need more strength?

00:27:36.260 Do I need more flexibility?

00:27:37.360 Do I need more control?

00:27:38.840 Okay?

00:27:39.780 If this, therefore, let's take a look at this.

00:27:43.060 And that's really how we like to look at things.

00:27:44.940 Again, we want to help you with your why and just really enjoy your life more.

00:27:51.060 That's all it's about.

00:27:52.540 Well, let's give us an example of, okay, say your why is you want to do better at your barbell squat.

00:27:57.900 Yeah.

00:27:58.400 But let's say there's someone who, like, they don't have a fitness practice, right?

00:28:02.460 And they're coming to, like, they just want to use body movements, body weight exercises, maybe some gymnastic movements.

00:28:07.240 Yeah.

00:28:07.560 To cover all three components.

00:28:08.940 Like, what would, like, that look like for that person?

00:28:11.500 Yeah.

00:28:13.000 If I could take a person and just from the start and they come to me and they're like, hey, Ryan, listen, you know, I just want to feel better.

00:28:24.100 I just want to be able to get a little stronger, you know, improve my flexibility and just move better.

00:28:29.960 I'm like, cool, I got that covered.

00:28:31.780 And I would start off with our elements program.

00:28:34.140 And our elements program is basically you're going to be using four movements, the bear, the frogger, the monkey, and the crab.

00:28:42.780 And people are going to look at that and they're going to be like, those are, like, super easy, right?

00:28:45.820 Well, yeah, they look easy, but it's like one of those things, as I mentioned earlier, when you're bringing awareness to what you're doing, when you're able to try and focus on making these movements pretty, making them beautiful, what's going to happen is I ask people to slow down.

00:29:02.400 And this is really, really where you start to learn that you might not have that strength that you thought you had while in motion.

00:29:12.740 Being under the bar, doing bench press is a lot different than moving around and doing these particular movements or any sort of movement in motion.

00:29:21.940 Same with flexibility by slowing things down.

00:29:25.260 You're more aware of what's going on and notice that you might need more flexibility in this particular area.

00:29:30.460 And so, Elements is looking at this and really trying to help you to build up that foundation so you have the capabilities to start working on other skills.

00:29:40.280 For example, moving beyond, start looking at shrimp squats, single leg squats, start looking at single arm push-up type movements, looking at, for example, bar work, ring work, pulling exercises, and moving beyond, maybe going upside down, doing handstands.

00:29:57.880 And the thing is, again, it's not jumping up and just trying those skills.

00:30:01.700 It's really building that base and looking at, do you have the strength, flexibility, and control in your body while in motion?

00:30:10.980 And that's a whole other ballgame right there compared to gym training, if you will.

00:30:17.160 Well, okay.

00:30:17.460 Talk about those four movements.

00:30:18.560 I guess you mentioned it with bear, crab.

00:30:20.380 Can you like, what do those look like for those who aren't familiar?

00:30:22.820 Yeah, absolutely.

00:30:23.320 So, the easiest way I can maybe describe the bear would be if people have seen like the downward-facing dog in yoga.

00:30:30.600 So, basically what it is, is you're on your hands and knees, and you have your hands and your feet on the ground.

00:30:35.500 You just push your butt up into the air so it looks like it's an A, and an A position.

00:30:40.880 Then from that position, you just start walking.

00:30:42.880 So, you know, one hand forward, one foot forward, one hand forward, one foot forward.

00:30:46.560 You're just walking around.

00:30:47.580 So, again, super easy in terms of how it looks, but once you start bringing that awareness, you start seeing stuff.

00:30:54.720 And we don't stop there, of course.

00:30:56.400 Start working on sophisticating the movement.

00:30:58.920 The method of this is not just to do more bear, okay?

00:31:03.020 The thing is that, okay, you do it in a way to bring awareness in order to get stronger, in order to improve flexibility, in order to improve that control so that we can then sophisticate the movement, start working towards progressions of that bear, working towards doing that motion, doing that particular movement with what looks like push-ups.

00:31:25.020 The other movement is the monkey.

00:31:27.120 The monkey is where you're in a squat position.

00:31:29.640 You have your hands out in front of you.

00:31:31.760 You place your hands then to the side, and then you pull your legs over.

00:31:35.440 So, you're traversing left and right, and you're going in and out of this squat by loading the arms, and your arms are supporting yourself as you move your hips over.

00:31:45.220 And so, that's a monkey that also you start moving in and working towards things, eventually getting towards the cartwheel, which is a natural progression for that particular movement.

00:31:57.060 The next movement would be the frogger.

00:31:58.940 This is kind of a throwback, kind of age myself, but if you remember that video game called Frogger, and the little froggy jumping from the log to the log.

00:32:07.480 What you do is similar to the monkey, but in a squat position, your hands out or in front, and you front load, and so rather than going side to side, you're traversing forward and backward and loading the arms, pulling the hips and the feet forward.

00:32:23.880 This is the basic frogger moving towards being able to place more balance onto your arms, working on things, gradually moving into the handstand.

00:32:33.120 The last movement would be the crab movement, and basically, this is where you're sitting on the ground with your hands behind you, your feet in front of you, shoulder-width apart, and you simply pull your hips up off of the ground and you walk around.

00:32:47.180 So, it's the exact opposite of the bear, and so rather than being face down now, you're face up.

00:32:54.120 So, from here, you're walking around, there's some other movements, you're working on that, and what we do is we combine all of these movements, looking at transitions.

00:33:02.460 So, it's not just, again, about doing that particular movement.

00:33:06.280 It's eventually about taking these movements, putting them into combinations of movements.

00:33:11.760 This is very important.

00:33:13.300 You're training that control on a higher level, sophisticating the movement, and it's a whole lot of fun, by the way.

00:33:21.000 So, this is also another component.

00:33:22.920 And so, moving in and out of these movements with control is going to be a direct carryover for the other stuff that you're doing in your life.

00:33:29.820 A great example, Brazilian jiu-jitsu, so that's kind of like my thing now.

00:33:32.940 I've been doing that for quite a while now, purple belt and that.

00:33:36.160 And so, these are a direct correlation to a lot of things.

00:33:40.020 You can look at it as solo grappling, if you will.

00:33:42.640 Well, I know from experience, the frog and the monkey, if you are super tight in your hips...

00:33:48.600 Oh, yeah.

00:33:49.320 You're going to feel that.

00:33:50.560 It's super...

00:33:51.720 It's unpleasant at first because, yeah, it looks easy, but then you get down there and do it, and you're like,

00:33:55.900 Oh, that does not feel good.

00:33:57.680 I haven't moved those muscles in a long time.

00:34:00.640 And that's a good point that you just said.

00:34:01.980 You haven't moved those muscles in a long time.

00:34:04.820 We do other exercise, if you will, but there's certain things that we haven't addressed.

00:34:11.480 And so, just simply by doing the frog or simply by doing the monkey, a lot of stuff can come out of that in a good way to bring awareness and let you know,

00:34:20.360 Oh, this is something I do need to pay attention to because I don't want to see people getting injured doing certain activities that they should be able to do naturally.

00:34:32.300 And so, unfortunately, the way things are in the world, we see a lot of this.

00:34:37.700 Sitting, sitting a lot, not being as active as we were growing up.

00:34:44.640 Families, jobs, we get busy.

00:34:46.500 So, what are some things that we can do that are going to help us?

00:34:50.840 We can do it in a way that's going to be productive, not just for the other things we want in our life, but also if you want to be able to train better barbell squats or whatever it is.

00:34:59.600 That's really what we're looking at.

00:35:01.260 Well, let's talk about, you mentioned, okay, people sit at their desk all day.

00:35:04.220 They're super stiff.

00:35:05.400 They go from their desk at the office.

00:35:07.340 Well, I guess now a lot of people are desk in their home office to the sofa.

00:35:11.980 For those people who are just super incredibly stiff, what's a good movement progression to help them loosen up?

00:35:18.600 Of those four elemental things that you mentioned, are all of them good?

00:35:23.800 And besides those, are there any additional movements you think people can do to get some more bang for their buck?

00:35:29.840 Yeah, absolutely.

00:35:30.600 Again, those four movements are great.

00:35:32.640 To be honest, though, if you are sitting down a lot, then...

00:35:37.500 And by the way, I don't think that's bad because we do need to work.

00:35:40.020 I'm not saying that, you know, sitting down is going to kill you and you're a bad person for doing that.

00:35:46.760 No, no, no, no.

00:35:47.300 We got to work.

00:35:48.100 This is just the way it is.

00:35:49.300 But, you know, just stand up and walk around a bit.

00:35:52.480 I think really keep it simple.

00:35:54.920 It's yes, there's movements out there that we can be looking at specific, you know, prescription, if you will, for particular areas of the body that are going to help you.

00:36:04.480 But if we're just looking at, okay, you know, we've been sitting, lying down on our sofa, whatnot, then just get up and walk around a little bit.

00:36:13.080 And it doesn't need to be far.

00:36:14.600 You know, it would be great if you could go out and take a walk.

00:36:17.380 I think everyone should be walking every single day.

00:36:20.080 But the thing is, it can just be a matter of standing up and just, you know, stretching towards the ceiling.

00:36:26.060 You know, just like my dog used to, well, my dog, unfortunately, died a couple weeks ago, but she would do that where she would just stretch.

00:36:34.320 So, just think of it that way.

00:36:35.820 We know what we need to be doing.

00:36:38.160 And this is what's interesting is we get caught up in thinking that, well, I don't know what to do, so I'm not going to do it.

00:36:43.660 Yeah, you know what to do.

00:36:44.720 Just stand up and kind of stretch your body around.

00:36:47.240 You know, walk around and, you know, put your arms out to the side.

00:36:50.300 So, just little things like that.

00:36:52.340 I think if you just start with that, that's going to be a great thing to do.

00:36:56.060 So, it's easy.

00:36:56.700 It's not as hard as, people think that it's harder than it needs to be.

00:36:59.500 Yeah, exactly.

00:37:00.680 Yeah.

00:37:01.180 Just keep it simple.

00:37:03.080 As I get older, I'm 48 years old right now.

00:37:06.120 This is kind of what I'm trying to do with all of my life is how simple can I make this?

00:37:14.320 And I don't want to hack anything.

00:37:16.240 I'm not talking about hacks, okay?

00:37:17.820 What I'm just saying is how can I make it so that I'm actually going to do this thing?

00:37:24.680 And then when I do the thing, I do the thing.

00:37:26.620 And so, that's what I'm after.

00:37:27.760 You know, an example would be if you're learning a language, okay?

00:37:30.640 Learning a language can just look so intimidating because there's so much you need to learn.

00:37:34.940 Okay, well, great.

00:37:36.280 Let's not look at everything.

00:37:37.460 Let's just look at something that you can focus on right now and something that you can do every single day, just a little bit, that is going to keep you engaged, that you're going to be looking forward to, and that you know that you're going to do.

00:37:50.940 Doing that, you're going to be creating a habit over time.

00:37:54.900 Find something that you enjoy and just do a little bit of that each day.

00:38:00.320 So, I know you're not overly prescriptive at GMB.

00:38:02.680 You're always looking at what people's goals are.

00:38:04.660 But I mean, are there some basic skills you hope people can acquire after they've worked with you for a while?

00:38:09.160 What are some things that you think you hope people are able to do effectively, efficiently after they've been working with you for a while?

00:38:15.280 So, I want to see people move comfortably on the ground.

00:38:20.200 And so, to me, what this looks like is, can you go from standing to the floor and back up very comfortably?

00:38:27.500 The other thing is, is moving around on the floor.

00:38:29.880 So, for example, just using the bear, monkey, frog, or crab.

00:38:33.220 If you can do that, hey, good.

00:38:35.240 You're great.

00:38:36.080 That's a great place to be because that shows that you do have the autonomy there, the physical autonomy.

00:38:41.660 And that's going to carry over for a lot of other things.

00:38:45.440 Do you have the ability to squat down?

00:38:47.900 So, this also comes back down to going from standing to the floor.

00:38:52.120 Do you have the ability to squat down in a way where there's no pain?

00:38:56.180 Do you have the ability to balance on a single leg?

00:38:59.840 Do you have the ability to pull yourself up?

00:39:02.960 In other words, can you do a chin up?

00:39:05.600 Do you have the ability to do an inverted press?

00:39:09.140 And so, think about that bear movement that we had, but think about doing that sort of like a handstand push-up, but you're not completely inverted.

00:39:18.620 Your feet are on the ground.

00:39:19.880 And so, it's carry over for overhead pressing, being able to carry loads, but basically, you know, bending your arms and doing these inverted presses.

00:39:29.360 As well, do you have the ability to twist your body in motion, in comfort, with comfort?

00:39:39.860 Twisting is also something that, unfortunately, a lot of fitness places out there don't address.

00:39:45.680 But think about how many times during the day you have to twist to put your seatbelt on, or you twist to pick something up.

00:39:51.700 Having the ability to control your body in motion while twisting is huge.

00:39:57.860 And so, a movement that I like to use for this is we have, for example, the swipe that we have, but also just looking at some basic mobility and flexibility movements that we have.

00:40:09.980 But yeah, it just really comes down to getting from standing to the floor back up, moving around on the floor by using the bear monkey frog or crab, being able to perform the Spider-Man, which is like a push-up in motion, being able to do a chin-up, being able to invert a press, single leg balance, as well as a single leg squat, if you could, would be fabulous.

00:40:29.280 Basically, that's just a lunge.

00:40:30.500 So, those, I think, are the basic requirements, if you will.

00:40:33.280 I don't want to say requirements, but that is something that I would love to see everyone be able to do, because from there, you can sophisticate, and that is where the real magic starts to happen.

00:40:44.180 Pretty much do anything.

00:40:44.940 And then, how often are people doing this?

00:40:48.480 I'm not going to call it a workout.

00:40:49.540 I mean, is it a workout?

00:40:50.500 How often are people doing this?

00:40:51.720 We don't say workout.

00:40:52.780 Yeah, sorry to interrupt you.

00:40:54.100 Yes, I like to say session.

00:40:56.400 And so, this is the difference here.

00:40:57.860 And so, this is huge.

00:40:58.840 This is really what separates us from the places out there.

00:41:02.520 Most people, let me quickly, quickly touch on this, and maybe this will help.

00:41:06.100 So, we have what's called the five P's. 0.99

00:41:08.620 And this is how we do our workouts, our sessions, okay?

00:41:11.980 We start off with the prep.

00:41:14.000 The prep is the warm-up.

00:41:15.540 We're looking at what we're doing, what we're going to be doing in that workout, in that session, that day.

00:41:22.040 And then, we reverse engineer it and say, okay, these are the prep, the joint mobility movements that we need in order to make sure that we're going to be doing.

00:41:28.840 We're good and ready to start practicing, which is the next portion of the session, practicing our skill.

00:41:37.120 So, let's come back to the handstand.

00:41:38.860 And so, let's say that today, our session is going to be focusing on a handstand.

00:41:43.860 Great.

00:41:44.320 Okay.

00:41:45.260 So, we're going to be prepping by using wrist prep.

00:41:49.200 We're looking at prepping the shoulders, prepping the lower back, for example, okay?

00:41:53.780 The prep can be actually very quick.

00:41:56.020 It doesn't, you know, it's not like 20 minutes or 30 minutes.

00:41:58.980 It can be like five minutes.

00:42:00.260 We're in there, boom, boom, boom.

00:42:01.580 Great.

00:42:02.060 I want to get you to the practice section of the session as quickly as possible, making sure that you're good and ready to do it, though.

00:42:09.920 The practice session is where we're going to live.

00:42:13.580 This is the majority of our time.

00:42:15.780 So, we do not focus on repetitions in GMB.

00:42:19.780 We focus on time.

00:42:22.100 It's all time-based.

00:42:23.960 So, for example, the wrist prep, we set the timer that we have for one minute during that time.

00:42:30.420 You do as many quality repetitions as you can for that particular wrist prep.

00:42:36.220 When we're looking at practice, let's say that we have a 15-minute block.

00:42:40.520 During that 15-minute block, you're going to work on that handstand.

00:42:45.300 You're going to perform a single attempt.

00:42:48.700 Whatever level that is, you might only be walking up the wall.

00:42:52.700 You do one of those.

00:42:54.020 You come off the wall.

00:42:55.400 You take a short break.

00:42:56.680 Make sure you're good and ready.

00:42:57.800 Then you try to do another attempt.

00:42:59.820 It could be that you're only focusing on your cartwheel, the bail portion of it.

00:43:04.480 You do a cartwheel.

00:43:06.040 You step back and you say, okay, how did that feel?

00:43:09.260 What do I need to do for my next repetition, my next attempt, in order to make sure that I can get this skill?

00:43:17.460 During practice, you always want to focus on performing your skills at the highest level possible.

00:43:25.540 And you want to do that when you're fresh.

00:43:27.300 So that's why this doesn't come later on in the session.

00:43:31.020 Again, you know, 15 minutes, let's say that you have that.

00:43:33.840 So you're working and you're doing, you might be able to do a handstand.

00:43:36.860 So you do a handstand, you hold that handstand, you'll come out of it, walk away, shake things out.

00:43:42.040 When you're good and ready, you do another attempt.

00:43:43.780 After that, we might have play in that session.

00:43:48.940 Play could be where, in terms of a handstand, let's say you're working on that full handstand.

00:43:53.900 You have a full handstand, you can hold it for like three seconds.

00:43:57.260 That's your highest level that you can do.

00:43:59.880 Play could be going to the wall and going up against the wall and then doing different shapes.

00:44:06.020 So you're, you know, moving your legs in different ways and you're just kind of messing around.

00:44:10.980 We are exploring.

00:44:13.140 This is where a lot of people, you know, miss out, I think, because we need more exploration in our life.

00:44:20.460 We need more play.

00:44:21.740 But play needs to happen at a lower level.

00:44:25.520 You do not play, you do not explore at the highest possible level that you can do.

00:44:31.420 And so, again, exploration is where you're taking a movement you're comfortable with and just messing around and looking for other options.

00:44:41.320 The next portion of our session is push.

00:44:44.420 This is typically where the majority of everyone lives.

00:44:47.840 This is a workout.

00:44:49.620 The reason it's called push is this is literally where I want you to push yourself.

00:44:53.860 This is where you look at using movements that are going to help build strength.

00:44:59.180 Also, further improve control and flexibility, but mainly looking at strength in order to make that skill better for your next session.

00:45:08.820 So you're looking at a movement that's going to be quite a few regressions from your highest level of the skill.

00:45:17.340 So let's say, for example, working on the handstand, you can do a full handstand.

00:45:21.800 You mess around on the wall when doing these leg shapes or whatever you're doing during play.

00:45:26.420 Anyway, push could be where you go to the wall and you just try and hold your handstand with the most beautiful form possible for a minute.

00:45:37.880 That's killer.

00:45:38.980 I mean, that's really tough to do.

00:45:40.320 Making sure you have scapular elevation, making sure that your index finger is facing forward, elbow pit is facing in.

00:45:45.260 Again, scapular elevation, core compression, make sure your legs are straight, toes are pointed.

00:45:49.000 So you have all these points in there that you're hitting.

00:45:51.280 So that's the push component of that.

00:45:54.240 We finish off then with ponder.

00:45:56.920 Ponder is the last P.

00:45:58.420 That's where you take a step back and you say, okay, what went well in that session?

00:46:03.200 Cool, this, this, this.

00:46:05.120 Then you think about, okay, what is the main thing I need to focus on for my next session?

00:46:10.840 And then you focus on that.

00:46:12.140 So again, when you're working on your session, we look at these five P's and we go through that.

00:46:18.340 We focus on practicing skills, the highest level possible.

00:46:23.860 And then we look at getting stronger with those skills by pushing ourself, but we use a level that's a little lower.

00:46:31.580 To give another example quickly for people, if we're looking at, for example, like a pistol squat, you know, during the practice portion of it, you might be doing a full pistol squat.

00:46:40.700 But when you go to the push, you might actually only be using like lunges or a movement that is at a lower level.

00:46:48.620 But the thing is, is you're doing time under attention.

00:46:52.120 We like to say time under attention compared to time under tension, because when you're performing these movements, when you're pushing yourself, you're still focusing on high quality form.

00:47:02.060 Even though you're performing these movements at a lower level, but you're doing it for time.

00:47:07.580 So it might be a circuit where you're doing 45 seconds with one movement, then you move on to the next movement, you know, three to five movements during that circuit.

00:47:15.980 But again, very high quality movements at any time that form starts to break down, then you move down a progression, regression of that movement, but continue to getting quality reps so that you can produce volume, getting stronger for that particular skill.

00:47:32.820 So lots of stuff I just threw at you, but that's kind of how we do it.

00:47:37.180 Well, Ryan, this has been a great conversation.

00:47:38.460 Where can people go to learn more about your work in GMB?

00:47:41.320 Yeah, very simple.

00:47:43.200 GMB.io.

00:47:44.400 You can also go into, you know, Google, whatever you like to use.

00:47:48.680 Just type in GMB Fitness.

00:47:50.440 Likewise, Instagram, Facebook, Twitter.

00:47:53.200 We're all over the place.

00:47:54.600 Fantastic.

00:47:54.880 Well, Ryan Hurst, thanks for your time.

00:47:55.800 It's been a pleasure.

00:47:56.700 Thank you so much, sir.

00:47:58.220 My guest here was Ryan Hurst.

00:47:59.360 He's the head coach at GMB Fitness.

00:48:01.080 You can find out more information about GMB at gmb.io.

00:48:04.080 Also check out our show notes at aom.is slash physical autonomy.

00:48:07.100 We can find links to resources.

00:48:08.280 We can delve deeper into this topic.

00:48:14.400 Well, that wraps up another edition of the AOM Podcast.

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00:48:52.420 Until next time, it's Brett McKay reminding you not only to listen to the AOM Podcast,

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The Art of Manliness - November 23, 2020

#663： How to Achieve Physical Autonomy

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