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Personal Training and Wellness Advice from Crux Fitness Richmond – December Discoveries


Note:  This is me rambling about my experiences in December. 


It’s been an interesting month.  My long-standing gastrointestinal issues have eased off significantly, thus allowing me to do more of the things I love – playing around with movement and messing around with my own physiology.  In particular there have been three things that I’ve decided to dive headfirst into during the last month of 2020. Here’s the breakdown of those activities/modalities that have been experimentally fascinating, if not life-changing:


1 – Analyzing movement through the lens of RPR or the “fascial trains”.

I’ve had femoroacetabular impingement (FAI), or hip impingement, for over 10 years.  It’s been uncomfortable, but basic Kelly Starrett-esque mobility work (e.g. banded distraction stuff, soft tissue work, practicing biomechanically sound movement) has always kept it from becoming debilitating.  This month I said fuck it, now that I’m out of school and have a little bit of extra pocket money to spend, why not invest it into my musculoskeletal health? So I spent $700 for my Asperger’s-having (and that’s truly a compliment; you most definitely want your physiotherapist to have Rain Man savantlevel cognitive ability) friend from university, Chris Krammer, to fix me up.  Boy have the results been astounding. His understanding of Anatomy Trains (a ground-breaking textbook on functional musculoskeletal anatomy that I’ve taken 2 years to read 2 times over, but still barely fucking understand) in conjunction with the Reflexive Performance Reset (RPR) system has my FAI, as well as my understanding of human movement, significantly improved with every session.  Also, Jesus Christ I just proof-read this entire paragraph and realized it might be complete mumbo jumbo to the layperson who doesn’t care about exercise science, or me… so to sum this up in practical terms for you, dear reader: If you have chronic pain and are looking to find a good physiotherapist, make sure he/she looks at movement through the lens of Tom Myers’ work (i.e. Anatomy Trains), and make sure he/she has at least a surface-level understanding of the RPR system.


2 – Regular exposure to heat and cold stress.

I’m very lucky to have access to a sauna in my apartment building.  Right beside the sauna is a very, very cold hose. This last month I’ve religiously used the sauna and cold hose 2-3 times a week.  I feel great. Being really really hot, or really really cold is great for cardiovascular function, mental toughness, and reducing inflammation.  For the exercise nerds out there, what I did was similar to the contrast therapy protocol, but instead of using a hot tub, I would spend 15-20 minutes in the sauna doing all types of mobility and breath work, then stand under a cold hose for another 5-10 minutes; rinse (no pun intended) and repeat.


3 – Once per week (micro)dosing of psilocybin or Modafinil 

Every Friday before a long evening of running strength training and kickboxing sessions, plus a two-hour jiu-jitsu practice, I’ll consume a fifth of a gram of psilocybin.  I’ve been microdosing mushrooms for almost 10 years now and the results are always consistent: Increased cognitive ability, visual and proprioceptive acuity, and creativity.  No surprises there. It improves performance in any and all activities that are challenging and engaging. So does, as I just found out last week, Modafinil. Modafinil is a medication used to treat narcolepsy, but in the same way that Dexedrine or Adderall are labelled as ADHD medications at the end of the day they’re all just amphetamines.  Low-grade meth, if you will. With any performance-enhancing substance it’s important to remember that there are “no biological free lunches”; in other words, with every high there comes a low. In the same way that drinking 3 cups of coffee will inevitably end in a crash, so does taking any other stimulating, cognitive-enhacing, nootropic substance.  So whether you’re using Adderall, Modafinil, or (I hate to admit it) microdosing psilocybin, make sure you use it in moderation and block out an extra hour or two of sleep to recover. Also, that wasn’t advice, I’m just rambling about my own personal experiences.


As always, if you’d like to know more about, and start taking responsibility for your own health, fitness, and wellness, please reach out to Crux Fitness Richmond for any of your personal training needs.  

Patrick Koo – Certified Strength and Conditioning Specialist and Personal Trainer at Crux Fitness Richmond


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