Behind the Bluff
Uncover best practices to participate in life on your terms. Every week, hosts Jeff Ford and Kendra Till guide listeners with short conversations on trending wellness topics and share interviews with passionate wellness professionals, our private club leaders, and additional subject matter experts offering valuable tips. Each episode conclusion includes Healthy Momentum, five minutes of inspiration to help you reflect and live differently. Subscribe now and discover the keys to living your greatest active lifestyle.
Behind the Bluff
Stronger Tissues, Fewer Injuries
We map a practical path to resilient soft tissues with a systems view: muscle, tendons, ligaments, and fascia work together, and strength training is the most reliable protector against everyday strains. We outline a weekly plan, explain smart warm-ups and stretching, and separate proven practices from trendy therapies.
• Four soft tissues defined and why they matter
• Why progressive strength training builds durability
• How tendons, ligaments, and fascia adapt to load
• Movement quality and risks of hypermobility
• Weekly plan using six foundational patterns
• Dynamic warm-ups before; static stretching after
• Daily fascia care with rollers and balls
• Evidence check on PRP and stem cells
• Practical recap to reduce injury risk
Are you ready to live an active lifestyle? Welcome to Behind the Bluff, where we believe every moment of your life is an opportunity to pursue wellness on your terms. If you're just joining us, we're in part two of our soft tissue series with orthopedic surgeon and pumidal bluff member, Dr. Gray Stallman. In part one, we laid the foundation. And if you were listening, we hope you came away with a better understanding of what soft tissue actually is. If you missed it, we're going to recap it here in a second. Today we're getting into the actual what do I do? What practices can I put into my life? And we're going to unpack how strength training actually protects your soft tissues more than just aesthetics and getting you stronger. We're going to also dig into mobility and stretching and where therapies like foam rolling, PRP, and stem cells fit in. Before we get into that practical side, I want to make sure we've got that big picture fresh in your brains. Greg, could you give us a rapid fire review about the four major soft tissues?
SPEAKER_01:You bet, Jeff. So in review, we have four major soft tissues. The most important is probably muscle, because that's what makes us move. Muscles contract, uh, they attach to the bones across joints, and that's where motion comes from. Uh muscles have a really good blood supply. They also have a strong nerve supply, uh, and they heal very well. So things like strains or tears of muscles rarely need something like surgery. A little rest, a little rehab, and usually those tissues heal just fine. The most common problem for people of uh, particularly in the in uh the active population, is the tendons. People have heard of tendinitis, that's inflammation or injury to a tendon. The tendons are the attachment points of muscle to bone. So muscle to bone, and they have a weak blood supply. They don't flex or or stretch very much because you want to have efficient pulling of the muscle to make your parts move. Uh but they do have a strong blood supply where they attach to the bone. And so uh tendinitis, inflammation, uh, strains of the tendons can occur. Uh they heal slowly because they have a poor blood supply. But tears of tendons don't necessarily require surgery. Ligaments, on the other hand, uh, are a different story. Ligaments are the straps that hold bones to bones. Basically, they provide stability across joints. And uh you can imagine if you had a joint, say your knee, and it moved in every direction possible, that knee wouldn't work very well because it really acts more like a hinge with a little bit of a pivot attached to it. Uh the ligaments are the things that hold the bones together and restrict mobility of the joints into certain directions. Ligaments have a little bit more elasticity than tendons do, but not much. They don't really have a good blood supply at all. And therefore, if a ligament gets torn, more commonly that requires surgery to reconstruct the ligament, to reattach that that restraint system so that the joint doesn't move more than it's designed to move. Uh, lastly, is the fascia. Fascia is the enigma of the body. Um, the fascia is all over the body, it's underneath the skin, it's it it covers all the muscles. It actually holds all the organs in your belly in position. Uh, fascia has a rich blood supply. It also has a rich nerve supply, which means that it can feel and sense and tell the brain what's going on inside the body. And so fascia problems, flat most commonly called fasciitis, uh, are actually quite uncomfortable because they have such a rich blood supply, uh, excuse me, nerve supply that uh the brain gets these signals from that tissue. Uh, if we didn't have fascia, um, all of our skin and muscle would slump to the floor thanks to gravity. So that's what keeps us holding together. Uh and so it's those four soft tissues that are vital to our mobility, to our health, uh, to our capability of attacking the world. Uh and they're also the most common reasons why people are out of the game. And so that's why this talk is important.
SPEAKER_00:We forget that there's a lot of ways that we can take care of our soft tissues. And most primarily it's gonna be through muscle and fascia, not necessarily uh tendons and ligaments, but muscle is what's gonna help the tendons extend like we were talking about before getting on air. Now, one thing I want folks to think about as we get very practical here today is that training from a strength perspective does more than aesthetics, does more than improving your body composition. The best benefit behind strength training is that it allows you to develop your soft tissue in a way that is protective to those everyday stresses, to the strains that are occurring for more people because they have not taken the steps to build their inner body body in a way where it's more resilient. So, for example, my best friend, well, he's in my top three, has been a runner his entire life. And just like me, we enjoy running, we love to do it. But for him, he never integrated strength training into his routines. And he's actually about six years older than me, just crossed like kind of the barrier of 45. And every time I talk to him, he tells me, I got another strain in my calf, or I've got this going on. And it seems like these injuries come out of nowhere. And so my question to him always is, are you strength training? Is that a regular practice? And so as we move forward and discuss what to actually do, I want everyone to have the lens of strength training allows us to handle stress of everyday life. You and I both know that's what's most important to our listeners and the members here at Pullmetal Bluff when they enter into these practices, more so than aesthetics. So we want to direct the conversation in that way. Grey, from a medical perspective, what adaptations happen at a tissue level when someone strength trains consistently?
SPEAKER_01:Well, I think your point is very well taken. And it's kind of the modern view of fitness. We used to just see people straighten their knee and stretch their hamstrings before they went for a run. Or people would jump up and down uh before going out on the field. Uh and those we're going to talk about those modalities because they are helpful. But I think getting to the core of soft tissue health, strength training is really the key. And the reason why, uh, medically at the cellular level is that strength training, first foremost, builds muscle blood flow, muscle size, and muscle durability. So endurance and versatility are the two things that I'm always looking for when I'm training. I want to be versatile and I want to be durable. And strength training really affects that. How does it affect how does strength training affect the rest of the soft tissues? Well, from our previous conversation, the tendons attach muscles to bone. If you're contracting muscles frequently with strength training in a directed way, you're also pulling on the tendons. And by virtue of the fact, you're also pulling on the attachment of the tendons where they attach to the bone. And all of those pulling activities bring blood flow to those tissues and strengthen, improve their resistance to injury. You mentioned the age group of 45. Well, when you get to 64, like me, things really start going off the rails at about age 50, usually. But we we are seeing muscle strength loss naturally. We are seeing soft tissue, particularly tendon and ligament stiffening and chronic uh injury, partial tearing of those tissues. And so they get stiffer, they get less resilient, and uh they're more prone to injury. I mean, soft tissue injuries are the most common thing that keeps this age group, my age group, out of the game. People have heard of pickleball being the most popular sport in the United States, but pickleball injuries have escalated tremendously. A lot of that has to do with the fact that their soft tissues aren't ready for that level of intensity. That's correct.
SPEAKER_00:Yeah. Yeah. Yeah. I think the understanding of readiness is important to take note of because we're picking up all these new activities without setting a foundation in our soft tissues. And one thing I'm interested in is tendons, ligaments, and fascia. We talk about muscle getting stronger. Could you elaborate on how those three soft tissues get stronger through strength training?
SPEAKER_01:Remember, they're all interrelated. Uh, so when you strength train, you train your muscles, the tension pulls through the tendons, which also pulls through the attachments of the tendons to the bones, and that increases the blood supply to those tissues. It also improves the cellular strength. The collagen that makes up those tissues actually gets thicker and stronger over time. So, what you're doing is you're building resilience of those tissues to tolerate higher and higher loads. In the same vein, uh ligaments uh get stronger if you push joints further than they want to go. Essentially, as we're strength training, we're putting more force on the joints, those ligaments need to resist those forces, keeping the joint stable. And therefore they strengthen as well. Their blood supply increases a little bit, their collagen changes as the trauma, the the forces are applied to those tissues. Fascia, we're not so sure. Um it it probably does, it clearly does have an impact on from strength training, but we're not exactly sure cellularly how that changes. And it probably doesn't matter that much. Uh again, the the the purpose of fascia is internal structure. Uh so as muscles get larger with training, fascia has to get larger to encapsulate those muscles, for example.
SPEAKER_00:That makes a lot of sense because it's muscle to tendon to ligaments, and the more we move them in different patterns, they start to learn how we want them to move. And to me, it sounds like it's even more important to make sure you're moving properly with the highest movement quality, because if you teach your muscles, tendons, and ligaments to move in ways that they're not supposed to move, you're gonna run into trouble long term.
SPEAKER_01:Oh, I think that's absolutely correct. Uh, you know, one example could be somebody who really is focused on hyper mobility of their joints by stretching, stretching, stretching.
SPEAKER_00:And all they do is yoga.
SPEAKER_01:Well, I'm not gonna poo-poo yoga because I like yoga, but um yoga, ballet, dancing, uh, these types of extreme joint position activities can actually cause, for example, the ligaments to stretch out more, which can then make the joints more mobile, which can then cause the joints to break down quicker and therefore get into a situation of arthritis or deformity of those joints. So uh flexibility is it really should be termed mobility, I think, of joints rather than flexibility, because what we don't want to do is over make a joint overly flexible because then it's one, it's inefficient, two, it's highly prone to injury. And that's why, for example, certain disease processes, uh, one soft tissue disorder called Aylers-Danless syndrome or Indian rubber man syndrome, hypermobility of the joints, is actually a contradiction to a flexibility or mobility program because they're already limber, joints are hypermobile, and if you push them further than they can safely go, you can damage them.
SPEAKER_00:Yeah, it makes a ton of sense. And my reference with yoga is that oftentimes it can sometimes be the only form of physical activity that people are doing. And it is mainly to speak to the fact that we have to have an answer in a weekly schedule for strength in some way. And there's uh, to your point, there's so many types of yoga that could achieve that. And so, how do we balance that? What does a weekly schedule look like? The biggest thing that you know we're heavily leaning into these days is the six foundational movement patterns from Dr. John Russen. And when we think of strength training and a weekly schedule, like what's the proper well-rounded routine for someone? All six of those patterns would be included to stress these soft tissues in the different ways to make them learn to move in the way we want them to. So, just as a recap, because we've done a previous episode on this, we need to push, pull, hinge, squat, lunge, and carry. And as long as we have these multi-joint exercises tending to our muscles on a weekly basis twice a week, that's where we start to create that protective mechanism that we're after. And to the the true reasoning of strength training beyond aesthetics, beyond uh changes in in how we actually look.
SPEAKER_01:Oh, I think that's absolutely correct. And it's clear, and it's becoming clear that that's really the the way we should think about fitness. Uh, if you do one thing every day, you train that one system just that way. But the using the concept you describe, you're actually training all systems all the time. So your point of yoga being the only exercise someone does, it's not to say yoga's bad, but it very much restricts the build-up of strength, mobility, endurance, and durability that one could get from a fitness lifestyle, an exercise program. Uh it limits strength, it limits mobility uh in certain patterns, and that's not necessarily ideal. Uh I think uh yoga with additional push-pull, squat, uh, carry and whatnot uh is really a combo that can't be beaten. Because you're working on mobility and static strength with yoga, but even isometric at times, too. Absolutely very much, yeah. But um but adding heavy er lifting, um, I I always use that term heavier because people get scared of lifting heavy is gonna make me big. And yes, it can make you big if you want it to do that, but it's really muscles need increasing loads to improve. Those soft tissues, the tendons and the ligaments, need increasing loads. They need to see new and different uh loads in order to adapt. And so I think strength training clearly it's shown that strength training, progressively heavier lifting, is important for soft tissue health. It's also important for longevity and general health.
SPEAKER_00:Yeah, yeah. And that's such a great pause here with the example of yoga that we want people on programs. And that may not be the person's goal out there, though. You may love yoga and love what it gives you in your daily life from a mental health perspective. And if we want to be on a program that is gonna make us more versatile and durable, your words, then then we've got to pay attention to the systems approach where we are getting all four soft tissues involved when we practice strength training. And the good news is we can do that in different ways, but the the movement patterns that we've mentioned, we'd want those to be part of a twice a week schedule for most people. So we've stumbled into stretching a little bit, Gray. I'd love to get more of the physiological difference in what happens to tissues when we stretch them versus when we work on fascia, because these are the two big practices that we put in our PB recover programs and do before and after workouts.
SPEAKER_01:Yeah, I think that's a great point. Um, it used to be back in the 70s and 80s, the running boom came up and everybody was stretching. You know, straighten your knee out and stretch your hamstrings, and everybody would stretch before uh going for a run. Uh, and there would be no kind of stretching after a run. Uh people felt like they needed to stretch. And what we found is that actually there are different types of stretching modalities, and the timing of each is different and important in how you perform and how you recover. So static stretching is the stretching where somebody pulls on a muscle for anywhere from 20, 30, 60 seconds. So it doesn't move. It's like the old classic hamstring stretch or quadriceps stretch where you bend your knee and pull your foot back towards your butt. Um, those types of stretches can be very helpful, more so after an exercise or after a recovery, because they help to elongate the muscles that have gotten shorter with physical exercise. Uh they help to squeeze out some of the fluid that has built up in those muscle tissues and helps the muscular cells kind of unlock, these sliding cells that contract kind of unlock and get back to their resting position. It's actually been shown that static stretching before something like running, particularly performance running, can actually be detrimental to your performance. If you stretch a muscle, pre-stretch a muscle before an activity, it doesn't have the same power and explosiveness that it could if you didn't do that. Dynamic stretching is more the movement stretching. So those are things like arm swings and uh PVC pass-throughs.
SPEAKER_00:Exactly. These things just think moving. Yeah.
SPEAKER_01:Think moving while moving the tissues. Those are really great for warm-up types of activities. So in your programming, we always see those types of things in the pre-class part of the course.
SPEAKER_00:And you know what's funny? Typically, when we go play golf, go to a pickleball court, tennis, sometimes everybody's different, but we don't include dynamic stretching. It's not a part of the five, five to ten minutes before the movement practice.
SPEAKER_01:And I think frankly, that's part of why pickleball, the fastest growing sport in the United States, is rampant with injury because people don't warm up. It's a simple, almost childlike game that's fun and it's and it's quick. But if people just took five minutes to warm up their soft tissues, get the blood flowing, get those movement patterns fit in your brain and in your uh tissues, there'd be far fewer injuries.
SPEAKER_00:Yeah. So we've got static stretching post-workout is the recommendation to not decrease performance. Dynamic stretching prior to activities. Yep. Yep. What about fascia?
SPEAKER_01:Well, that's an interesting concept. So that's where the soft tissue mobilization techniques come in. Uh again, fascia has a really robust blood supply and a really robust nerve supply. And so it feels a lot. And uh fascia after activity tends to tighten up. Fascia with no activity really tightens up. Imagine the sedentary population sitting there, their fascia gets extremely tight. And so the soft tissue mobilization tools that we use, such as the foam roller, the yoga balls, uh, uh lacrosse ball, massage, uh, the percussive Theragun. Uh, sorry, that's a brand name, but you know, those those tools are useful in getting the fascia tissue as well as muscle, but fascia primarily, um, stretched out, blood flow brought back, healing to occur.
SPEAKER_00:Sliding surfaces, smoothing out.
SPEAKER_01:Thank you. Yes, very, very much. Um uh all of those things are important. And so that's where those tools really come into play.
SPEAKER_00:Yeah, we forget that when you're tight, it's it's not necessarily a stretching issue, it's a fascia issue a lot of the time. Very common. And these tools are so new and haven't been like brushing our teeth was when we were growing up, that we're starting to see them integrated in different formats, specifically in in our program, of course, different class settings. But then also in our own practices, we would very much highly encourage people to develop 10 to 15 minutes a day. And that could be through the use of the therapy ball, the foam roller, and tending to the tissues that you kind of hit the nail on the head. If you have a sedentary lifestyle, well, let's pay attention to the fascia that gets bound up stiff from those types of activities and create some consistency around tending to them.
SPEAKER_01:Absolutely. You know, people tend to not like the foam roller, the yoga ball because it hurts. Well, think about it. Why does it hurt? Partially because the tissues are tight, so you're stretching on a tissue that's tight, but it's got a really robust nerve supply. And so it's gonna hurt a little bit. Now, as you move forward through routine use of those modalities, that discomfort becomes less and less and less. And it becomes a much more helpful tool to find those areas that are really tender. That means those are the areas that need work. And that's gonna change from day to day. Um, I think five to 15 minutes a day of soft tissue mobility added every day, if you can do it, added to a strength program, and then your cardiovascular uh training activities will do you wonders with regard to how you feel and how you are able to attack the world. I use the word attack the world a lot because that's what we all want. You know, uh we're in a fight against gravity and father time, and uh so we want to attack the world on our terms, as you put it. Uh, we want to be able to do what we want to do when we want to do it. And I think these all these tools can help us to get where we want to be.
SPEAKER_00:Yeah.
SPEAKER_01:Um we're not gonna be, we're not gonna be injury proof, but we're gonna be less injury prone. Yeah.
SPEAKER_00:There'll be less susceptibility to something happening as we participate in life on our terms. And I think the best part of a fascial practice, like taking care of our fascia as one of our major soft tissues here, you start to notice the difference when you do it versus when you don't do it. And the muscle relaxation impact in that little amount of time goes a long way to just overall feeling better the next day you show up for golf or tennis or whatever activity you're participating in.
SPEAKER_01:Well, remember, fascia covers all the muscles, and it also is underneath the skin in all these various areas. And so, yeah, it's it's everywhere. Um, we don't do these soft tissue mobilization techniques on tendons or ligaments typically. Why? Well, they don't really have any point. Uh those tissues don't have a good blood supply, and uh and so by stretching or mobilizing those tissues, you're not really gaining anything, you're not gaining any healing. Uh but but to your point, I think that uh fascia again is an enigma. It's it's ubiquitous, it's everywhere. Um, and it's actually kind of probably the thing that really is binding everything together in this concept. Uh, so if we can treat our fascia well, we will feel better and perform better overall in every daily activity plus sports activities. Yeah.
SPEAKER_00:So that first tissue that we can impact pretty quickly. Now, great medical side, PRP, stem cells, dry needling. We're gonna have time in part three to dig a little deeper. What's real? What's has the solid science behind it? And and how do we use these tools as part of, okay, I'm gonna strength train every week, I'm gonna take care of my fascia. Where do these fit in?
SPEAKER_01:That's a great question. And this is really the high-tech uh uh area of muscoskeletal medicine that's come about over the last, say, about 10 years. Um, PRP is platelet-rich plasma, uh, stem cells, uh, both of those modalities come from uh tissues from your own body, whether it's blood or whether it's fat cells for stem cells. Um the theory behind them is by supplementing areas of injury or damage uh with either of these tools, we can decrease the uh discomfort and we can improve the healing time. That's the theory. Basically, none of those modalities have much strong data. PRP may have a little bit more uh robust data uh as far as efficacy than stem cells do. Uh PRP has been shown to be somewhat helpful in tennis elbow treatment, injecting the inflamed and damaged tendon to try to promote healing. Uh it's been used in Achilles tendinitis, it's been used in various other things like rotator cuff tendinitis uh and even carpal tunnel syndrome. Uh but the data out there, the actual strong study data, isn't very strong. There's not much out there. Stem cells is even weaker. Stem cells are uh magical cells in our body that can theoretically uh transform themselves into any type of tissue. They're what are called pluripotent tissues or cells, which means they can become any other type of cell in theory. Usually stem cells are harvested from the fat tissue around your belly. They're treated, and uh uh a small amount of liquid is is formed containing, they'll say anywhere from 10 to 20 million stem cells, that theoretically each one of those stem cells can can transform itself into a tissue, such as a tendon tissue, or muscle tissue, or ligament tissue, cartilage tissue. Um Frankly, 10 million cells is the same amount of red blood cells you'd have in half a teaspoon of blood, so it's not very many. Cells, all in all. And we don't know if those cells actually convert into the tissue that you intend it to be, if at all. And so neither of these modalities are proven and are the gold standard. Neither of these modalities are covered by healthcare insurance for that very reason. The data, the studies are out, are not out to say definitively this is as good or better than the current modalities that we have, such as steroid injections, which aren't that helpful for long-term treatment. They're good for acute pain management. More so, rest, rehab, and return to strength training are the are the really the pillars of soft tissue recovery. And so it'll be a long time before we can say with certainty yes or no. There's always going to be an anecdote that PRP helped me get through my Achilles tendonitis or whatever, but the data is not out yet to suggest that I would strongly recommend using PRP over rest and rehab for most conditions. And uh that's why it's it's I caution everybody in adopting those types of modalities because uh we don't know if they work. It's possible it could help you. It may just be a placebo effect. They're all expensive, none are covered by insurance. And um so we have to be a little bit careful about falling uh victim to snake oil.
SPEAKER_00:Yeah, yeah, the latest and greatest. Yeah. PRP and stem cells sound like they can be uh a therapy to enhance your current practices, not necessarily take away from the routines that we've discussed here.
SPEAKER_01:Absolutely. And and and those routines include things like physic initiation of physical therapy and rehab and appropriate return to activities. All of those things need to happen first before you move into these esoteric modalities.
SPEAKER_00:Yeah, yeah, that's a great message. Let's go ahead. We'll recap the main takeaways to focus on here. So we definitely want strength training twice a week, focused on the foundational six patterns. Second to that, fascia work, five to 15 minutes. And if you can do it daily, great, maybe you start with three days a week and you plug it into an evening routine, or it's integrated in right after cooldowns. And then uh static stretching, we want to be careful with that before activity, but after makes a lot of sense. And then dynamic stretching, mobility. We want to include that before activity for at least five minutes. These are gonna be our practices to truly focus on to keep our soft tissues healthy, durable, versatile, and help us move forward.
SPEAKER_01:Yeah, I think that's really the key. I mean, there's it's moderation in all things, but using these tools to preempt the injury patterns that develop. Because once the injuries develop, they take a while to get better. And that's frustrating. And people want to get to the front of the line and get done with this. And it the body doesn't work that way. The body needs time to rest and recover. And so if we can preempt these problems with a strong soft tissue foundation, uh, we can minimize the impact of injury, duration of injury, intensity of injury, and that type of thing.
SPEAKER_00:Yeah. Well said. Great. What do we have in store, part three?
SPEAKER_01:So part three is going to be bone and cartilage. Uh that's the last grouping of muscoskeletal tissues. Uh, bone in in in palmetal bluff is very important because so many people are concerned about osteoporosis. Cartilage is extremely important because people are worried or dealing with arthritis.
SPEAKER_00:And we hear all the time I don't have any cartilage left.
SPEAKER_01:That's correct. And then there's a subset of cartilage, which are the fibrous cartilages that are the meniscus and the labrum, which are the bushings inside certain joints to help keep them from moving too much. And so we're going to go through a little bit about bone biology, um, the impact of osteoporosis and what that means, how do we reverse or or push back against osteoporosis, and then some more topics about arthritis, whether that's prevention, treatment, uh, and and whatnot. We're not going into the details of what's the what is a hip replacement versus a knee replacement. Uh, that's for another day. Uh, but uh just basic tissue uh education.
SPEAKER_00:Yeah, part three, how we get our joints working for us for years to come. I I don't think folks are gonna want to miss that one. I hope not. We've what is super inspiring is we've seen firsthand that through developing positive practices like strength training and other practices, that we can make impact to our bone health.
SPEAKER_01:Oh, I think that's absolutely correct. Um uh I have personal knowledge of a of a person uh yet to be named who literally took her bone density from an osteopenia to normal bone density, a 10 times increase in her numbers simply by strength training.
SPEAKER_00:What a testament that doing the basics well and being consistent does make a long-term impact. Great. Just want to thank you for sharing your knowledge once again today. I'm looking forward to our discussion next week. And listeners, feel free to hang out with me for a few more minutes and get some healthy momentum for the rest of your week. Goals are good for getting direction, but systems are best for making progress. James Clear said this best in his world-renowned bestseller, Atomic Habits. And this triggered for me today because as Gray and I were conversing on how to make improvements on your soft tissues, I realized that our body is a system of systems. And this has been said before, but for some reason it clicked for me that knowing the impact that muscle has to tendons, and then when tendons change, how that impacts ligaments, and then fascia making up our entire body, we fail to rely on our systems a lot of the times, and we forget that one thing does impact another. Whether it's in our personal life or professional lives or in this physical sphere of fitness, we fail to see that everything is interconnected to the point that when we don't pay attention to one piece, it may topple over the other pieces. And so for me personally lately, I've been feeling like our program is growing. Things are moving at a fast pace. And the more I have the big picture out there in front of me and the excitement of that big picture, it's important for the team and I, and for all of us, that when we have that exciting new future in front of us, that it's not the goal that matters, it's the systems that we create in our life. And so depending on the season in your life, you're gonna have to learn a new system. If you do want to make an impact on your tendons, ligaments, fascia, muscle change, you have to create a system and stick to that system. And what I love about this is it's applicable to every area of our life. I was joking with my team last week that we are creating a spreadsheet for just about everything. Because when you have a spreadsheet in an operational perspective, it allows you not to forget of what needs to get done, but it also systemizes those requests. It keeps them in an organized funnel. And so for this week, that's what I want you to think about. What in your life do you have as a as that big picture? And what system do you need to create in order to achieve that big picture? Only you can tweak your systems and only you can create them. Get after it this week because goals will never be achieved without a system. I want to thank you for taking the time to listen to part two of Soft Tissue 101. We'd love to have you back for part three next week, where we're gonna get into bone health, cartilage. Grace, set the stage for an exciting episode. And until that time, remember to actively participate in life in your terms.
