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Welcome to the Full Fueled podcast.
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Welcome to the Full Fueled podcast.
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Welcome to the podcast.
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With your host, Matt Tack.
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With your host, Matt Tack.
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Your host, Matt Tack.
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Who are you?
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I'm doctor Alfred Alessi.
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Doctor Alfred Alessi.
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Doctor Alfred Alessi.
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They know by now.
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They know by now.
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I'm gonna set what the new normal looks like in my life.
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You're not limited by your genetics.
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You have our superpower that is in the people out.
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Dude, you will be The only way we're gonna get the word out is with you.
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Live full fuel.
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Live beyond limits, baby.
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Let's go.
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Welcome to the FullFuel podcast with your host, Matt Teck and doctor Alfred Lussey.
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And we just want to remind you if you're enjoying this podcast, please be sure to
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subscribe share because it's the only way to get the message out.
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We appreciate y'all.
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We love y'all.
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And we're gonna be diving into a topic that's, kind of close to my heart, to be honest with
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you.
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And I think a lot of guys miss out on this guys and women.
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But it's the idea of, we all have hobbies.
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We all enjoy hobbies.
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You know, Doctor.
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Lesi and I enjoy, our particular hobbies of golf and basketball.
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And, as we age, why do guys stop training with the purpose of getting better in those hobbies?
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Right.
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So our training at the gym or resistance training, mobility training, whatever it might
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be.
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Why don't we do that with the purposes of getting better?
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Right.
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And I see it a less, there's a lot of time in golf, where we'll have a
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lot of guys that need decent golfers, but they don't hold their body up
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to that standard and just don't get the longevity out of it.
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So, we're gonna be talking
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a little bit about that today in terms of getting better training within your hobby.
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Yeah.
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I mean, it's funny because, like, I was thinking of a couple friends of ours that, you
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know, I'm not gonna put their names on it to blast them or anything, but blast them.
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They're they're good players.
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Right?
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They can hit the ball, and they've got good form and stuff like that, but they're out of
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shape.
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And so you're like, man, I I wonder, like, if if this guy was in better shape or if he was
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stronger, you know, and took a little bit better care of his body, what he'd be able to
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do.
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Right?
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And, like, I think some of it comes down to, like, they don't care.
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They're, like but deep down, you know, they do.
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Like, they might on the outside be, like, oh, I don't care.
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Like, I just like to have fun.
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It's, like, no.
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Like, as a man, like, we all have that inside where we we have a little even if it's, like,
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self competition.
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Right?
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Like, when I play golf by myself, like, I wanna get better.
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I, like, get pissed off if I have a, you know, shot that I
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know I can hit and and you miss or something like that.
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So yeah.
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I I always think about that.
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I'm like, man.
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Like, this gotta be this gotta be scratch player if he just took a little bit more time
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for his body.
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And so then what that looks like, right, is his specific training.
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It's not just what, you know, most people are doing, which is just kinda, you know, going to
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the gym, doing a little cardio for 20 minutes, getting a sweat, and then, you know, lifting
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some weights at a submaximal rep range and volume that they're really not creating any
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adaptation.
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You know, you gotta have some some specific things that you're doing for core strength, for
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low back strength.
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You know?
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A lot of guys end up hurting themselves.
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And and it yeah.
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Sports specific training, but with the longevity kind
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of mindset.
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And I'd say, like, the way I've kind of done that for myself is okay.
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So, like, what's my main, like, physical thing is, like, I just wanna keep my body obviously
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healthy, but I got 2 young boys.
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You got 3 young girls.
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So that's kind of
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our main sport is, like, being a dad.
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And, like, believe me, that is a sport because there's all the kind of movements that go into
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that.
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Right?
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You're flinging your kids into the pool the other day.
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Right?
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Like, if I'm not in shape, if I don't keep my core strong, I that's how guys end up, like,
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herniating a disc.
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And they come into my office, they're like, yo.
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We're messing with the kids at the pool, and they herniated the disc.
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It's like, come on, man.
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So you gotta be, you know, prepared for that.
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And then whatever you whatever your hobby is is gonna take a different type of focus.
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Right?
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Whether you like to play basketball, whether you like to
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play I like to play lacrosse too.
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Golf is different.
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So yeah.
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I mean, what is, you know and we have in our programs too.
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We have built out some of these cool specific, like, training modalities.
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But what is your approach in, in your training, I'd say, to stay, I guess, well rounded, but
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also specific?
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Yeah, that's a good point and
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a good segue real quick.
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We have the optimizers program, which would get a bunch of serve a bunch of guys, that want to
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live life to the fullest.
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So if you're looking to get optimized and want to join a great community, we have the
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optimizers community reach out to us and we'll get you more information.
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So what I do specifically is, a lot, a lot of core training.
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So I make sure in you, you know me, I mean, I'm a, an owner in a clinic with you.
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So at the end of the day, I'm going in and getting adjustments.
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Like I, I get, I make sure I have proper alignment.
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I know I feel it too.
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Cause like, obviously when I'm doing some squats, I, you know, a lot of barbell, I do a
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lot of machine weights.
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You know, obviously as I get older, it is more machine oriented.
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But then I do like obviously some barbell stuff and some dumbbell, a lot of dumbbell too.
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But you know, for me specifically, it's focused on engaging that for a core and then getting
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that core stability, because I think that's proper in any, any sort of, any sort of a like
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hobby that I get into.
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Of course I play basketball.
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Usually I get about a couple of times a week.
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One, I guess one is my standard go to, and that golf, I haven't played nearly as much, but I
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want to be prepared.
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And one thing I've noticed in golf with guys is that they play through injury.
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Like their backs are a wreck, but then they love the game so much, but that they, they
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don't want to do anything about it.
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Right.
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They're like, Hey, my back's a rack, but I'm going to push through it.
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Right.
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And like you, that's the point though of, do you wanna keep pushing through that?
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Or do you actually wanna feel good and play good?
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Right?
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I got this motto in my life of look good, feel good, play good.
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Right?
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So if I'm looking good and I'm feeling good, I typically am gonna play a little bit better.
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And so with that motto is like, all right, well, what am I doing?
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And I know that you know, even when we train together, that pushes me a little bit more,
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even with different new training, more valid modalities.
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You're like, Hey, how about we superset this core workout with, while we're doing, you know,
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maybe a dead set or whatever it might be.
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So those are the things that I like incorporating in terms of like that resistance,
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mobility training, when I'm, when I'm incorporating maybe a, you know, we're doing,
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we're doing a back squat.
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So I'll just give an example, right?
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So doing a back squat, and then we're taking a resistance band and doing just lateral work
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with the resistance band, that it really ignites the core.
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And that I'm coming back to that.
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That helps me because the different functionality that I have, I'm building a
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moment of like inertia putting, you know, £285 on my back, but then I'm going and then
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engaging that core, which now I put it into a real life example.
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I'm sitting over a golf ball and all that inertia is going to come from my waist down.
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Right.
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And so, but I need to have a strong core in order to get that proper lift.
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Right.
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And so I think of that, right.
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All right.
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How am I getting my inertia?
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Am I balanced correctly to get through that ball, to get the distance that I want.
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Right.
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And so those are the things that come through, you know, that I think about, all right, am I,
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am I properly training in a gym environment that then is going to transition to my Abbie
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world.
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Right?
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Where I wanna look good, feel good, play good.
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Does that make sense?
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100%.
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And it's like the the example I was thinking of is, like, most guys just go do some squats.
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They go do some leg press.
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You know, and everything is bilateral, like, sagittal plane motion versus, like, lunges.
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Right?
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And then, like, those matrix lunges where you're kind of stepping out to the at, like, a
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45 degree angle or, like, lunge with twist, lunge with rotation.
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That kind of stuff is gonna prepare you more for life and for sport than just a barbell
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squat.
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So I think I
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think you and I may
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be trained slightly differently and that you're more on
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a muscle building program right now.
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And I'm a
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little bit more on a I mean, I do 2 to 3 days a week of strength training, but then I
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incorporate as well, like, some functional, some functional mobility strength training too,
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which, like, you can do both at the same time.
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You know, if you're doing, like, those squats we're or those lunges we're doing the
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other day where we had the barbell on our back.
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And I don't even know
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if there's a name for this exercise, to be honest, but it's a lunge.
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And as you go down, you rotate towards that lead leg.
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So you're, like, activating your core, trying to resist, the rotation aspect while you're
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doing a lunge, building strength, obviously, throughout the the posterior chain of the leg,
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and then on the way back up, you rotate back.
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And that was a freaking awesome exercise.
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We felt I felt so much activation in the core and the deep low back and the legs and
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the glutes, obviously.
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And that's what's gonna bulletproof you against injury when you're playing a sport, which is
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very dynamic.
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Right?
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And, you know, super dynamic.
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And you I mean, you are
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gonna be ready for every single scenario, but you wanna be ready for 98% of them.
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Right?
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Of course.
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Yeah.
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So that's where that comes into play.
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I think that this is also a good point to bring up is that, Doctor.
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Alessi said that I'm in a stage of muscle building.
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Right.
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That always isn't gonna be the case.
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So even though I'm packing on more, that only comes through a period of time with me.
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I think that we think that keeping the same, they're doing the same thing over and over
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again is gonna get the same results.
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And unfortunately, our body has a great memorization to it.
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Right.
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So we have that muscle memory that naturally it's like, if you take the same supplementation
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over again, if you do the same things over and over again, cognitively, those things are not
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going to react the same way.
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So they return.
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Yeah.
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Diminishing returns.
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Right.
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And so really backtracking that of like, am I doing this for 90 days?
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Maybe even 6 months, but then how am I, how am I retraining it?
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And that's why I like adding in, you know, sometimes, like I did CrossFit for a period of
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time.
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Right.
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I wouldn't recommend doing CrossFit for like the years.
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And that's the only training mechanism that I do, but I do think that there's, there's a
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purpose to it, obviously within, within I, and if it rightfully so, CrossFit gets that, gets a
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little bit of a name because of the injuries.
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I think we saw it, at 5th fast, right?
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Of like volume, you know, it's that's like, it's just so much volume that on a daily, daily
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basis, that's a lot, man.
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A lot of people can't tolerate that.
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That's right.
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So then how are you how are you programming in those end?
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And I think, you know, for me, 90 day increments work out great.
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Right.
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Committing to something, get it, getting your programming in locked in a good cadence for 90
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days.
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And then, and then it's a reprogram right.
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Okay.
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Now a little bit different movements.
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So yeah, go ahead.
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Every program we built into the optimizers, we have different options for guys and different
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programs, but they all go in 90 day sprints, right, or 90 day, circuits.
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And it's it goes through phases.
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Even every 30 days is different.
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So the one that you're doing is the anabolic program we have where your first 30 days is
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maximum muscle building.
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Right?
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You're using heavier loads.
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You're pushing it lighter rep ranges, but then the next month after that is a little bit
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higher rep ranges, more pushing into like hypertrophy, which is building, you know,
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muscle size.
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And then the 3rd the 3rd month is more like pump and really, like like, blow those muscles
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up.
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And then after the 3rd month, what do you do?
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Honestly, you could start that all over again.
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And you go through that cycle of strength, hypertrophy, and pump, and it's a fantastic way
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to kind of keep a novelty to your your brain and your body that, hey, this is different.
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This is different.
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Versus if you'd live in
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strength land forever.
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Yeah.
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It's gonna be not not as effective.
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Obviously, you still get benefits, but yeah.
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Yeah, for sure.
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No, I think that's, that's kind of a great positioning, in terms of how you're
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incorporating that novelty perspective, everything gets stale.
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You know what I mean?
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And so like when things do get stale, it's good to create that mixer that allows you to
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produce, some level of, you know, just brain release, that allows you to grow in a different
00:13:02
capacity.
00:13:02
I do wanna mention that this episode is brought to you by Alessi functional health, getting you
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to a pain free future.
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The plug.
00:13:33
And that kinda goes into what we're talking about.
00:13:35
Right?
00:13:35
Like, if somebody's trying to play a sport and
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be good at it, kinda what
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you were mentioning, man, like regular routine body work and, you know, maintaining that level
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of mobility too.
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I think most guys, like, if they're gonna just be honest, most guys listening to this, they
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lift.
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Or if they do, if they are somebody who does that, they lift and then they go home.
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Right?
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They don't do any foam roll.
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They don't do any stretching, any warm up.
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Their warm up looks like 10 minutes on maybe a StairMaster or a a treadmill walk or even a
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jog.
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You know?
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But as far as, like like, actual mobility work and I'll I'm guilty of this a lot.
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Right?
00:14:07
So I'm not, like, calling anyone out.
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I'm calling myself out a bit too.
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But I also supplement on days that I don't lift with mobility stuff.
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Like, just strictly athletic, like, lengthening techniques and and going through, ranges of
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motion with weight even, right, which is cool, but not just only muscle muscle muscle muscle
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all the time.
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That's where you just build up that stiffness, that tightness.
00:14:32
Then, like you said, you're standing over
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a golf ball and you tweak your back on
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the backswing.
00:14:37
You haven't even swung yet.
00:14:39
And we see it for
00:14:40
sure so often.
00:14:41
You know, one thing you had mentioned, that I was listening to doctor Gabrielle Lyons.
00:14:46
She had I forget who actually came on our show, but it was really interesting because you
00:14:52
mentioned range of motion, and that now there's, like, this the stretching component.
00:14:59
You have self malofacial release.
00:15:01
Obviously, that's foam rolling.
00:15:03
If anyone is aware and didn't know, that's just taking that foam and stretching your it band,
00:15:08
stretching your back.
00:15:09
It's it's a great way to release that lactic acid that might be built up in your muscles.
00:15:14
But then there's also this piece of, static stretching versus dynamic stretching.
00:15:20
I tend to sway a little bit more towards the dynamic approach, but the he was speaking in
00:15:25
reference to, static stretching before, like, a workout and how that is actually a digressor.
00:15:32
It doesn't help your workout.
00:15:35
And so you definitely don't wanna do, like, this static based stretching, but he, he talked
00:15:40
about stretching in its entirety.
00:15:42
Right.
00:15:42
And he said, he's like this stretching is not even good unless you get range of motion that
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exceeds, what you were before.
00:15:51
Right?
00:15:52
So you're constantly trying to push that range of motion, much like a muscle, right.
00:15:56
And building it.
00:15:58
Then you want to
00:15:58
add a little bit, a little bit more weight, right.
00:16:01
To, to push that stretching is the same way.
00:16:04
And that's, so the other day I was with my buddy and my hammies were tight.
00:16:09
I mean, they were like super tight and it's always better, obviously, when you have
00:16:13
somebody around because they're gonna push, they're gonna push the leg a little bit
00:16:17
further.
00:16:17
And so I'm like, dude, I'll stretch you out if you stretch me out.
00:16:20
And so they, he was, he would, you know, that, that my hamstring was getting more because my
00:16:25
range of motion was getting pushed a little bit further.
00:16:28
So you doing it yourself is honestly not the most ideal.
00:16:32
It's when somebody is with you that you can actually push that range of motion to get like
00:16:37
better mobility.
00:16:38
So I thought that was interesting that like number 1, static stretching before a workout,
00:16:43
definitely wouldn't wouldn't recommend.
00:16:46
He, he wouldn't recommend.
00:16:47
He was a professional on his right, but then also how we stretch and the range of motion at
00:16:52
which we stretch.
00:16:54
Yeah.
00:16:54
I would agree with that, man.
00:16:55
I think, like you said, dynamic, not even stretching, but mobility before you work out.
00:17:00
You gotta get blood flow to the area.
00:17:01
You gotta, like, warm it up.
00:17:03
So that's where, you know, sometimes we'll go shoot some hoops or we'll
00:17:06
play a little 1 on 1.
00:17:07
You get some blood moving, then you do kind of like like every when I go into a workout,
00:17:12
whatever, like, lifts I'm gonna do, I'll do those exercises or something similar without
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weight first.
00:17:19
So, like, I'll do some bodyweight squats to warm up for a squat.
00:17:22
I'll do some bunches.
00:17:23
Right?
00:17:24
I'll do some hangs or like, like just bodyweight pull ups before I start pulling
00:17:29
weight.
00:17:29
Because you're activating the muscles on a lighter level.
00:17:32
You're, like, putting stimulus into the muscle, into the nervous system saying, hey.
00:17:36
Like, let's wake these things up.
00:17:37
We're about to start pushing it.
00:17:38
Right?
00:17:39
Versus you just walk in there cold and start lifting weight.
00:17:42
That's where you can, you know, hurt yourself, obviously, but also not get the best results
00:17:46
because you're not gonna be
00:17:47
able to push it as hard.
00:17:50
Yeah.
00:17:50
It's good.
00:17:53
3 practical ways to end the episode, your best three ways, to start incorporating, it start
00:18:02
start incorporating structure around your workouts for your particular hobby.
00:18:10
Yeah.
00:18:10
I mean, I think, understanding kind of what your goals are.
00:18:14
Right?
00:18:15
Are your goals to get better at golf or your goals to just be average?
00:18:18
Like, what's your goal?
00:18:19
Right?
00:18:19
Find a goal, purpose, kind of a reason you're doing it or you wanna train, because that'll
00:18:24
give you some motivation.
00:18:25
That'll give you something in in, like, an end thing to shoot for.
00:18:28
Right?
00:18:30
Then I think 2 would be, like, programming, man.
00:18:33
Like, no we've talked about this multiple times.
00:18:35
Like, I I'll beat this horse all day long until it's a corpse, but you have to have a program.
00:18:41
You just go into the gym with no plan, you're planning to fail.
00:18:44
So you have to have some kind of it doesn't have to be some robust crazy 5 months thing,
00:18:50
but, like, even a weekly program where you're, like, hey, these days are this, this day is
00:18:53
this.
00:18:54
Even a daily.
00:18:55
Alright?
00:18:55
Like, let's just, like, get super super basic for guys who who are just starting or
00:18:59
something.
00:19:00
Right?
00:19:00
Like, just knowing what you're gonna do before you even walk into the gym, or else you're just
00:19:04
walking around blind.
00:19:05
So number 2 is definitely programming.
00:19:07
And then the third is making sure that programming fits your goals.
00:19:10
Right?
00:19:10
Now how do we tie those 2 together?
00:19:12
So if it's golf, you need some rotation, you need anti rotation.
00:19:16
Right?
00:19:17
That's where you're resisting, weight through a a range of motion so that you're gonna build
00:19:23
strength in that eccentric phase.
00:19:25
But then developing power.
00:19:26
Right?
00:19:26
Golf is very much power, but it's also mechanics.
00:19:29
So making sure you're staying loose.
00:19:31
So that's a much different workout than a football player.
00:19:34
Right?
00:19:34
It's gonna be totally different.
00:19:36
And there's some components that are gonna be similar, but, you know, a base of strength with
00:19:41
some mobility and some flexibility makes more sense for a golfer than, you know, for
00:19:47
something else.
00:19:48
So I think we keep hanging back on golf.
00:19:50
I think it's just one that a lot of guys can relate to, but Love golf.
00:19:54
I love
00:19:54
it too.
00:19:54
Yeah.
00:19:55
I love it.
00:19:56
I wish I was playing right now.
00:19:58
What if we'll get out there soon one day.
00:20:03
But Yeah.
00:20:03
Was that well, it's number 3.
00:20:05
What was the number 3?
00:20:06
Did you say number 3?
00:20:07
Yeah.
00:20:07
Yeah.
00:20:08
I think I did.
00:20:08
Number 1 was, having a goal.
00:20:10
Number 2 was programming, and number 3 was making sure that programming fits the goal.
00:20:15
That programming fits the goal.
00:20:17
I love that.
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As always, live full fuel, baby.
00:21:13
Let it be on limits.
00:21:15
Let's go.
00:21:20
Welcome to the Full Fueled podcast.
00:21:22
I'm gonna set what the new normal looks like in my life.
00:21:25
You're not limited by your genetics.
00:21:26
You have a superpower that is lifting people up.
00:21:30
So, unfortunately, most businesses aren't gonna use the highest quality ingredients.
00:21:34
What's your approach?
00:21:35
Jacked.
00:21:35
I know he's Jacked.
00:21:36
That's why I'm asking him.
00:21:37
I'm like, he's trained.
00:21:37
I don't think he laughs.
00:21:38
Yeah.
00:21:39
It's consistency in everything that we do that really come on.
00:21:42
Only way we're gonna get the word out is with you.
00:21:45
Live full fuel.
00:21:46
Live your own limits, Debbie.
00:21:47
Let's go.