Deskbound Therapy

In episode 36 of the Deskbound Therapy Podcast, I chat with Dr. Aaron Horschig (@draaronhorschig). He is a Sports/Orthopedic Physical Therapist, author, and speaker. He is also the founder of Squat University, a strength & conditioning specialist, an Olympic weightlifter, and a coach. We talk about the importance of mobility and how it can make a massive difference in your workout routine and your life.  He also shares his daily routine with us to give us an idea of incorporating movement into your day-to-day activities.

After graduating with his bachelor's in exercise science from Truman State University in 2009, Dr. Aaron Horschig received a doctorate in physical therapy from the University of Missouri in 2012. Dr. Aaron now works at Boost Physical Therapy & Sport Performance in Kansas City, Missouri.

Dr. Aaron published his first book, “The Squat Bible,” in the spring of 2017 and published it in numerous professional journals. His most recent appearance in the International Journal of Sports Physical Therapy presented a new way to periodize a weight-training program with the back squat after ACL reconstruction.

Dr. Aaron’s background includes being involved in Olympic weightlifting as an athlete and coach for over the past decade. His goal is to provide the highest quality rehabilitation to athletes who have sustained an injury and help our sports medicine society become proactive in approaching the athlete – both from a rehabilitation and training perspective.

Learn more about Squat University:

In episode 35 of the Deskbound Therapy Podcast, I chat with Alan Lazaro. Alan’s a Professional Speaker, Peak Performance Business Coach and Consultant, and the Co-host of The Next Level University Podcast. Between Speaking, Podcasting, Coaching & Consulting, Alan has clocked and tracked thousands of hours inspiring, motivating, and educating others on how to master their systems and design a magnificent life on their own terms. Alan believes that life is about choices. He grew up his entire life hearing stories about his father, and he can tell you from experience that how you die isn’t going to matter. What’s going to matter is how you chose to live.

In episode 34 of the Deskbound Therapy Podcast, I chat with Laura Desjardins (@laurdesjardins) and DBT Athlete, Justin Chan (@JCCYFitness) about everything you need to know about keeping your feet healthy, strong, and pain-free. We discuss foot health 101, running pain-free, barefoot training, and much more!

Laura’s Podiatric Medicine practice primarily concentrates on the management and treatment of overuse injuries, sports medicine injuries, and general foot pain. Her approach to care emphasizes rehabilitation, treatment, and carefully loading the foot. She has a Kinesiology degree, certification in soft tissue release, and vast experience with running/ repetitive overuse foot conditions. She has represented Team Canada for Cross Country, has a passion for continuing education including attending sports medicine conferences from Harvard Medical School and Canadian Academy of Sport and Exercise Medicine. She has also taught Podiatric Medicine at the University of Saskatchewan.

Justin Chan is a Registered Chiropodist, D. Ch., University of Toronto Kinesiology Graduate, BKin, Foot Specialist, and personal trainer.

For online coaching inquiries and questions about my online programs connect with me below.

In episode 33 of the Deskbound Therapy Podcast, I chat with Nat Vironand  (@Nat_A_Wat) about the truth of effective mobility training, common mobility mistakes, moving pain-free. Nat is a certified functional range system mobility coach, and a mobility gangster!

For online coaching inquiries and questions about my online programs connect with me below.

In episode 32 of the Deskbound Therapy Podcast, I chat with Jonathan Goodman (@jonathan_goodman101) about the future of online fitness training and the business of fitness.

Jonathan Goodman is the founder of the Personal Trainer Development Center and author of multiple bestselling books for personal trainers. In addition, Jon founded the first-ever certification for online fitness trainers, the Online Trainer Academy. Originally from Toronto, Jon and his wife Alison spend their winters traveling the world with their baby boy, Calvin.

As a young trainer, Jon spent long hours in the gym, grinding his way to a decent income and an unsustainable life. He needed a better way to work, but soon realized that if he wanted a roadmap to the career he deserved, Jon had to create my own. Jon is the founder and creator of the online trainer academy, the world's first certification course on online training.

In episode 30 of the Deskbound Therapy Podcast, I chat with Bwanka co-host of the continual growth podcast. Bwanka shares his inspiring journey about how he utilized daily habits to go from truck driving to real estate and entrepreneurship. 

Bwanka and I discuss how you can develop the tools to take control of your life and create a fulfilling life that you deserve.

In this episode you will learn:

- Bwanka's Inspiring Story

-The Importance of habit tracking

-21s Habit Tracker

-The High-Performance Habit Tracker

-Staying motivated thought a difficult lifestyle change

-Daily Disciplines to live your best life.

-Understanding The "Why" behind your goals.

-Becoming self-aware of your habits.

-Sticking to Your Commitments and getting "real" with yourself.

-Becoming "one" with your thoughts.

For online coaching inquiries and questions about my online programs connect with me below.

In episode 29 of the Deskbound Therapy Podcast, I chat with Lee Boyce about getting stronger for life, training smarter not harder, coming back from injuries, and having the right mindset about fitness to help you train for longevity. Lee is one of the most innovative faces in the fitness industry. 

Lee is a strength coach who works with clients and athletes for muscle, strength, and sports performance, based out of Toronto, Canada. Lee is an internationally published fitness writer who’s regularly featured in many of the world’s largest publications, like Men’s Health, Men’s Fitness, Oxygen, Esquire, The Huffington Post, Men’s Journal, and T-Nation. You can find plenty of his published web work on this site, and get the heads up when my print work hits newsstands. Lee has done plenty of fitness segments for various TV and radio stations, including Global, CBC, ABC News Radio, Sun News Network, and CP24. He also ran track at the National level in university as a sprinter and long jumper.

Episode Timeline:

1:00: Intro and Lee's Background and core philosophies.

2:00: Training for sustainability, individualized approach to fitness.

4:00: The importance of building a foundation of strength, and fundamental movement patterns, and body awareness.

9:00:  The 11 Components of Fitness and optimizing your fitness across the board.

11:00: Avoiding Injuries and programming mistakes leading up to injuries.

13:00: Assessing your body movement before starting a program, modifications, and progressions.

16:00: Strength in Functional Movement Patterns, exposing weak links in your fitness, Movement quality. 

20:00:  Online Coaching with Deskbound Therapy

21:00: Movement Quality, Training with a full range of motion.

24:00: Loaded Flexibility Training, Proper warm-up for joint health.

27:00: Core Activation, mobility, and training for Deskbound Professionals.

30:00: How to Avoid Wear and Tear with Strength Training, Active Rest Days.

32:00: The effect of stress and responsibility on training recovery and sleep patterns.

34:00: Scheduling your workouts to optimize recovery and prevent overtraining.

36:00: Finding a Fitness routine that fits your lifestyle.

40:00: Injuries, moving well, and planes of motion during training, RPE Training.

Connect with Coach Lee:

Welcome back to episode 28 of the Deskbound Therapy Podcast. If you haven't tuned into the show before, I'm your host, David London, and this show is all about empowering Deskbound Professionals. How to live their healthiest life and move pain-free. In previous episodes we've had guests come on, talking about rehab science, meditation for stress management for desk-bound professionals, mobility, yoga, and all great things that can help you live pain-free. Today's going to be the second installment of the DBT 5-minute clinic series. 

In episode 1, I discussed how important it is to warm your body before periods of sitting and taking the time in the morning to really get your body moving. Use your desk warm up as your first invitation of the day to move more, but you also want to remember that throughout the day, you're going to get sore and you're going to get tired and it's not going to be possible to always have optimal posture throughout the day.

In this video you will learn:

-Key tips and strategies that you can use to remember to take breaks from sitting throughout the day.

-How to Optimize your Desk Ergonomics.

-Deskbound Therapy Movement Breaks.

-How to appropriately use a Standing Desk

- The DBT Work-Break Action Plan

-Tips to Improve Your Posture

For online coaching inquiries and questions about my online programs connect with me below.

In episode 26 of the DeskboundTherapy Podcast, I chat with my friend Nicole Liolios about building confidence through strength training and personalizing your fitness experience. Nicole’s fitness journey began in her younger years as a competitive athlete. She developed a passion for fitness and training through her experiences in sport, leading her to pursue a degree in Kinesiology at the University of Toronto. Through her experience, she began group coaching and personal training and fell in love with helping others feel empowered and confident in their bodies. Specializing in human movement and strength training, Nicole will take your training to the next level and guide you to be your best both in and out of the gym.

Certifications:

Registered Kinesiologist, Master of Professional Kinesiology - UofT, Bachelor of Kinesiology (High Honours) - UofT, FRCms - Functional Range Conditioning, DTS - Low Back Pain Specialist, NCCP - Coaching Association of Canada, Standard First Aid & CPR-C certified.

Episode Timeline:

1:00: Nicoles Story

5:00: Nicole's Approach to Fitness and Her Experience Powerlifting.

6:00: How Strength Training is Subjective to your Individual Experiences.

7:00: Understanding the motives behind your fitness goals and tips to get started with strength training, Gaining confidence in your body.

10:00: Tracking your progress with strength training via process-based goals.

12:00: How to get started moving better with a mobility plan and find your movement limitations.

14:45: Misconception behind the benefits of bodyweight training and developing body awareness.

17:00: What Nicole's training program looks like.

19:00: The benefit of cardiovascular health for strength training and metabolic stress.

19:40:  The importance of auto-regulation and active rest days to stay injury-free.

23:00: Tips to stay active at your desk with small movement breaks throughout the day.

27:00: Habit formation and tracking process-based goals.

29:00: Techniques for strength training at home and the benefits of online training.

37:00: The importance of being adaptive during your fitness journey.

39:00: Where Nicole sees her fitness business in 5 years from now.

41:00: What 'functional fitness' means for each person.

42:00: Rapid fire Q&A and closing remarks.

Connect with Nicole

In episode 25 of the DeskboundTherapy Podcast, I chat with David  'Jacko' Jackson and Tim Stevenson of The School of Calisthenics.

When they started exploring calisthenics they found that a lot of the instructional information was provided by ex-gymnasts or people who had experience in a complementary form of training. Tim and Jacko were ex-rugby players with no gymnastics background and an extensive history of rugby-related injuries and surgeries. 

But with detailed knowledge of exercise science from a career as strength and conditioning coaches, they began unpacking the complexity and assumed level of background training to find a way in which anyone could enjoy and progress with calisthenics.

In 2016 the School of Calisthenics was established. The result has been a unique approach to exploring bodyweight training that has helped over 200,000 people in more than 100 countries to redefine their impossible.

For online coaching inquiries and questions about my online programs connect with me below.

In episode 24 of the DeskboundTherapy Podcast, I chat with Amanda Gilbert. Amanda Gilbert is a professor of mindfulness at the University of Southern California, a meditation teacher, speaker, and the upcoming author of, “So You Learned To Meditate, Now What?” She has been a meditator for 17 years, learning from some of the world’s top teachers such as Dr. Deepak Chopra and Jack Kornfield. Her formal meditation training has been with UCLA’s Mindful Awareness Research Center, The Chopra Center of Wellbeing, and within the Insight Meditation tradition.

Amanda’s teachings span from coast to coast in the US as well as online. She has led meditation for top companies and startups like NBC, Paramount Pictures, The W Hotels, Merrill Lynch, Macy’s, and Sweetgreen.

In episode 23 of the DeskboundTherapy Podcast, I chat with Steve McCollum aka TFT Fitness. Steve is the Head Strength and Conditioning Coach Journey to Excel, a high-performance gym located in Toronto, and is the founder Gains Gang and a Motivational Speaker. We dive deep into fitness mindset, the importance of mobility training for longevity, and effective strategies to stay fit at home during the quarantine.

For online coaching inquiries and questions about my online programs connect with me below.

In episode 22 of the DeskboundTherapy Podcast, I chat with the restorative yogi, Nicole Ciasca. Nicole is a passionate wellness warrior.  Growing up in South Florida, she turned her lifelong interest in sports and health into her career. Nicole is a NASM certified personal trainer and completed her 200-hour yoga teacher training in 2015.  Working with her clients to improve their mental and physical health through posture restoration, Nicole strives to make people feel their best.

Thanks for listening, if you enjoyed the episode please leave a 5-star review on Apple Podcasts.

Matt is the Senior Physiotherapist and Co-Owner of Foundation Physiotherapy & Wellness in Toronto, Ontario. He graduated from the University of Toronto in 2009 and has been practicing in the outpatient MSK clinical setting ever since.

As a clinician, Matt believes the keys to success remain empathy, therapeutic connection, education, exercise, and properly applied manual therapy. In his off time, he still enjoys getting to the gym to work on strength and mobility to ensure he can keep playing hockey until he's old and grey.

Matthew is a graduate of the University of Toronto where he received both a Masters in Science in Physiotherapy in addition to a degree in Physical Education and Health. Matthew has been in private practice since 2009, where he has experience treating competitive athletes, dancers, weekend warriors, workplace injuries, and clients who have been involved in motor vehicle accidents.

Matthew uses a combination of manual therapy techniques in addition to acupuncture and exercise-prescription to provide an individualized program to help his clients reach their goals faster. Recently, Matthew has taken a keen interest in post-concussion injuries and the growing role of physiotherapy to help reduce these impairments.

Matthew has a special interest in manual and manipulative therapy, having completed his Diploma of Manipulation and Fellowship of the Canadian Manipulative Therapists.

In episode 20 of the Deskbound Therapy Podcast, my co-host Jason Isaacs and I chat with Ally Salama of Empower Mag about Mental Health and Mindfulness for Deskbound Professionals.

Jason is a 4th-year Ph.D. student in clinical psychology at Dalhousie University with a passion for helping people optimize their mindset and mental health.

Ally Salama, Founded Empower Mag the First Mental Health & Wellness Magazine in the Middle East. Ally is a public speaker and ambassador for mental health. 

In episode 19 of the Deskbound Therapy Podcast, I chat with Patrick Harrison CEO of CoreChair Deskbound Ergonomics.

With a degree in Kinesiology specializing in sports medicine, CoreChair CEO and Founder Patrick Harrison has a passion for understanding what the human body needs. The emerging awareness on the perils of sedentary lifestyle coupled with the musculoskeletal damage incurred by desk jockeys, Harrison was inspired by the widespread prevalence of back pain, the negative effects of sedentary lifestyles and the trend towards exercise balls in the office. The amount of static sitting we do in a day contributes to obesity, disease, and back pain. Alternative solutions, such as exercise balls and standing desks were introduced in the absence of sound research and provide little opportunity for physical activity and adequate back support. Studies show it’s no better to stand all day than it is to sit. The design of the CoreChair optimizes sitting posture and encourages movement in all directions and to 14 degrees; enhancing joint mobilization of the hips, pelvis, and spine; increasing blood flow and circulation and calorie expenditure.

Adell Bridges is an International traveling yoga teacher who completed Yoga Teacher Training in Dharamsala, India in May 2016. Adell came to yoga through her passion for living and promoting a healthy lifestyle and had always heard that yoga was good for the body. Through her practice, Adell found that yoga is not only great for the body, but it nurtures a healthy mental and emotional wellbeing as well. And that’s how she became a yoga addict! 

In the episode, we discussed the best way to get started with your yoga practice as a deskbound professional, how to know what stretches your body needs after long periods of sitting, the key difference between mobility and flexibility, how to prevent injuries in your yoga practice and why yoga is for everyone regardless of their age, body shape, physical ability, or lifestyle, can benefit from a yoga practice.

Meghan Callaway is a strength coach in Vancouver, Canada with over 15 years of experience coaching a wide array of clients from elite athletes, to post-physical therapy rehabilitative strength training, as well as everyday people who want to feel, perform, and function at a higher level. 
After having spent the bulk of her 15 years offering purely in-person coaching, Meghan now works with people from around the world in an online capacity. She is also a writer. 

Meghan believes that working out should be fun, mentally and physically rewarding, liberating, and empowering. She also feels that a few of her greatest strengths as a coach are her ability to get people excited about training, educating in a way that is very digestible and inclusive, her passion, and creativity. 

On today’s podcast I talk with Carsen Casica (@trainwithCarsen) about the smart approach to building muscle and staying injury free in the gym. When it comes to building muscle and achieving your fitness goal, going with the flow and wining it will not get you far.

You need an approach. An approach that is right for you. 

We go in depth and breakdown several different topics discussing: training splits, program design, muscle recovery, knowing your “why” to fuel your fitness journey, and much more. 

If you’re ready for better results, better recovery, and a deeper understanding of building muscle, you’re going to want to make sure you check out this podcast.

 Today’s episode featured Dr. Dominique Harmath on the topic of Training Load and Recovery. Whether you are a high-performance athlete or an athlete that simply loves to move, this podcast will explain how to manage training loads to prevent injury and take you through some recovery strategies.

Dr. Harmath is an evidence-based chiropractor and a Sports Sciences Resident with the Royal College of Chiropractic Sports Sciences Canada, the most extensive sport specialty training program in the chiropractic profession. She has received international awards for her research and work in the field. Her passion lies with helping people move better to enhance their quality of life and achieve their sports performance goals. Her approach to care is individualized and she is trained in active release therapy (ART), soft tissue treatment, medical acupuncture, adjustment and joint mobilization, soft tissue tools, rehabilitation, and exercise prescription.

As a former professional tennis player, four-time Canadian Junior National Champion and top 50 Division I NCAA player for Rice University in Houston, Dr. Harmath holds a special interest in biomechanical movement and injury prevention strategies for sports. She has worked with various sports events including International Tennis Federation tournaments, The Toronto Triathlon and The Taekwondo Championships. 

For a free 15-minute functional assessment (use code: DBT) or for additional questions please contact Dr. Harmath at:

In episode 9 of the DBT Podcast, I chat with my good friend Adam McCluskey about designing a rehab program, how he works with his clients, the importance of posture, the value, and benefits of stretching and mobility work, plus much more!

Adam is a Sports Physical Therapist who’s passion is helping people move better, workout pain-free, and perform at their highest level. He is also the founder of The PT Initiative which is an educational platform that provides coaches, rehab professionals, and athletes valuable training and rehab information.  Adam is also one of the first physical therapists on Instagram and studied physical therapy at Chapman University in Irvine, CA.