Live Wild or Die. Presented by wild gym.

Isometrics, Heat Therapy, Neural Plasticity, and the monkii Book Club

Howdy monkiis,

This episode was inspired by some recent training, some recent podcasts I've listened to, and a few books I've been reading recently.

I have started to include more isometric training as well as single-arm training specifically into pulling exercises (Rows/Pullups). I feel that this helps to pull the shoulders back and combat the constant rolling forward of the shoulders due to our modern world/phones. I've also been including regular single-arm pull training with Rows and Pullups. It's been a goal of mine for years to be able to do a one-arm Pullup. Maybe 2020 is the year...

I've also been including a regular sauna session after training 2-4 times per week. It feels WILD and I also include stretching in the heat. This significantly improves my range-of-motion and I see a real difference. Try it.

I listened to another episode of The Ready State podcast in which they discussed how the mind plays a role in endurance and performance. Alex Hutchinson was the subject-matter-expert and there and a ton of great takeaways for monkiis.

Lastly, I am psyched to introduce the monkii Book Club. Basically, I wanted to share some of the books I have read, or, am currently reading. I recently completed Empire of the Summer Moon and am about 1/3 through Sapiens. I cannot recommend these books enough and they actually have quite a bit of crossover so reading them back to back is encouraged.

If you haven't already, we Wildly appreciate and thank you if you can take the time to leave a 5-star review. It helps to spread the good word of the Wild and grow the monkii family. 

monkii on!

-monkii Dan

www.monkii.co

Advice from an Orthopedic Surgeon (Reflection Episode)

Hey monkiis,

This episode was inspired by an episode of The Ready State hosted by Dr. Kelly Starrett and Juliet Starrett. Their guest was an orthopedic surgeon, Dr. Nick DiNubile who discussed the current state of musculoskeletal health as well as what we can do to make sure that we do not have to go see people like him. They really emphasize the concept of preventive body maintenance as well as taking personal responsibility for our health and wellness. Western medicine is GREAT as curing diseases and fixing broken bones. However, it's not so great and promoting health, fitness, and wellness.

Thanks for tuning in and if you haven't already, we monkii Elders would be eternally grateful if you could leave us a 5-star review. It helps to spread the good word of the wild.

monkii on!

-monkii Dan

www.monkii.co

 

Training Recap 1/21/2020, Body-Maintenance and Longevity (Quicky Episode)

Hey monkiis,

Thanks for tuning into this quicky episode. I received some great feedback from a variety of monkiis who tuned into the last episode "Stress and Anxiety", thank you! I am compiling your tips, strategies, and tactics and look forward to sharing them with the monkii family.

I've been much more focused on mobility and flexibility in the last few months and cannot overemphasize the importance of this, especially for the long game. I want to be able to be as Wild as I am now in 50 years and to achieve this I have to train smart. We will keep going deeper on this topic.

Thanks for tuning in and we monkii Elders would be eternally grateful if you could leave a 5-star review. Thank you!

monkii on,

-monkii Dan

www.monkii.co

Stress and Anxiety

Hey monkiis,

On this episode, I share some thoughts on stress and anxiety. For the last month or so, I've been waking up between 2-3am and can't fall back asleep. There is no one specific reason, it's just that life has gotten more complex and there is a lot to manage, problem solve, and remember. This unfortunate lack of sleep has made me realize how important the mind is to overall health and well-being. My good friend and monkii co-founder David has always said that peace of mind is priceless. I often find that a lack of peace is often due to my own actions more than something external. I think that is why it causes so much more rumination and is so much more disruptive. For pretty much my whole life I've always focused on physical training in lieu of any sort of dedicated mental practice. However, this last month has really made me realize how important that is. It doesn't matter how fit you are if your head is a mess.

If you haven't already, the monkii Elders would be eternally grateful if you could leave a 5-star review wherever you get your podcasts. This really helps to spread the good word of the Wild.

monkii on!

-monkii Dan

www.monkii.co

Training Recap 1/13/2020 (Quicky Episode)

Hey monkiis,

To begin, I want to give a shout from the Wild to Sophia (who will now be known as 'monkii Sofia'). She received a pocket monkii for Christmas and was PSYCHED! Myself and the Elders of the monkii Society welcome you to the journey towards Wildness and look forward to seeing your monkii training. Keep getting Wilder!

On that note monkiis, how's your training going? I've found it very useful over the years to document as well as share my training. It helps me to analyze what I'm doing and adjust as necessary. On the flip side, when I hear someone talk about their training it gets me PUMPED to go train myself. Maybe you will get the same excitement from these type of episodes. I hope so.

We would be eternally grateful to any monkiis who can take the time to leave us a review. It helps to spread the good word of the Wild and grow the monkii family. Thank you!

Get out there and monkii on,

-monkii Dan

www.monkii.co

monkii Q&A - Rock Climbing and monkii-ing

Hey monkiis,

This episode was inspired by a question by monkii Lotki (IG handle @lotki.vo.marr). He sent a note via Instagram asking about the monkii Elders experience with rock climbing and how to train for climbing with monkii bars and/or pocket monkii.

Thanks for tuning in and if there is a topic you'd like to hear about, please send us a note.

monkii on!

-monkii Dan

www.monkii.co

Ultra-Endurance Training with Jon Geurts

Hey monkiis,

On today's episode I have my long-time friend Jon Geurts to discuss ultra-endurance training. Jon is a modern-day renaissance man and endurance training is just one vertical of many that are left to discuss. He has done several ultra run events even with his extremely busy schedule and has an approach that any aspiring ultra-runner should consider. I'm psyched to have him on again in the future to discuss this topic and more.

Training book Jon recommends: "Training Essentials of Ultra Running" By Jason Koop.

Thanks for tuning in and stay wild!

-monkii Dan

www.monkii.co

Training Recap 1/9/20 (Quicky Episode)

Hey monkiis,

This is a new experiment for 2020. I thought I'd record short training recaps so you can get ideas and I can stay accountable. I'm not promising one for every session but will do my monkii-best to keep it regular.

Today:

• Morning stretching and mobility.
• 2 x 800m with a 1:1 work/rest ratio.
• 4x 60 yards Strides.

monkii on!
-monkii Dan

www.monkii.co

 

2019 to 2020. Lessons, Reflections, and What's Next.

Hey monkiis,

Happy 2020! I wanted to use this episode to look back on some lessons learned in 2019 and then look forward to where things are headed for 2020. The 5 lessons discussed are: 1) Everything counts, 2) Microworkouts, 3) Play the long game, 4) Food matters, and 5) Flexibility and Mobility are key. Thanks for tuning in and I'm looking forward to hearing what you learned in 2019 and what is ahead for 2020.

Thanks for tuning in! 

monkii Dan

www.monkii.co

High-Impact Training and The Game Changers Debate on JRE

Hey monkiis,

I hope everyone is enjoying the holiday season and staying Wild. This podcast was inspired by the cover of a magazine I saw on my living room floor. I was taken aback when I saw the headline touting "low impact" exercise. I find it concerning that low impact training is perceived as being "better" for you than other modes of training that are more high-impact. Basically, training should be as high-impact as you can recover from and should absolutely be varied in intensity. You also need to allow for proper rest as well as include de-load training blocks. I also wanted to comment on the recent debate I heard on Joe Rogan's podcast which featured James Wilks (one of the producers of The Game Changers documentary) and Chris Kresser (Functional Medicine expert). Nutrition (in my opinion) is not so scientific and it is extremely challenging to make universal recommendations. There are certainly ways of eating that for sure are better for most people (i.e. removing processed foods) and just this step alone would provide a HUGE benefit for the vast majority of the population. After that, it's a personal experiment that you must take on for yourself. It's worth a listen if you can get past the arguing.

Thank you for tuning in and please leave a 5-start review wherever you enjoy your podcasts. Let's keep spreading the good word of the wild.

monkii on,
-monkii Dan

www.monkii.co