♪ Bob and Brad ♪
♪ The two most famous ♪
♪ Physical therapists ♪
♪ On the internet ♪
- Howdy folks, I'm Bob Schrupp, physical therapist.
- Brad Heineck, physical therapist.
- And together we are the most famous physical therapists
on the internet.
- In our opinion, of course. - So we're gonna talk
about Brad's daily routine here.
His morning routine.
- And the anatomy, Bob, I'm gonna break it down.
We're physical therapists.
- All right. - We've learned anatomy.
It's just part of us.
- Before we do that, we'll do a talk about our giveaway.
We are giving away a mattress.
A Sleep Aviation mattress.
It's got 700 individual mattresses within one.
You can see a sample of one here.
This isn't one you can buy,
but you can see the mattresses,
and you can see the air channels.
- Oh yes!
- And really comfortable. - Yes.
- Most comfortable mattress I've ever used.
- I very much enjoy mine on a nightly basis,
but Bob, we're talking about getting up
in the morning after you've gotten your good night's sleep.
Hopefully it was a good night's sleep.
What we're gonna do is show you five steps
to get through the morning
so you wake up feeling charged
and strong like a bull, Bob.
- There we go.
- So this is actually what I've learned over,
or I've experimented over the last number of years
with what to eat in the morning,
what not to do, possibly.
And then a short stretching exercise or two.
- We're not recommending,
we're just showing what you do.
- What works good for me. - Right.
- And 'cause I don't wanna get into this Keto diet
versus Paleo and all that,
'cause I do what works best for me,
makes me feel good and gets me going.
So here we go, without anymore.
It's gonna be a little different for you.
Maybe a few things you could try.
But the first thing to do is the night before,
when you go to bed,
decide what you need to get done in the morning.
So when you wake up, it's like, oh yeah,
I need to do this, this and this.
Gives you that motivation, get out of bed.
- Well, if you do the same thing,
you don't need to write it down, do you?
I mean--
- Do what same thing, everyday?
- Yeah.
- Oh, I mean, after I get done with this.
- Oh, I see.
- I mean the rest of the day. - I gotcha.
I see. - This is the same.
Yeah, that's a good point, Bob.
- You didn't clarify on that.
- Yeah.
So, yeah, after I get through my five things then I've got--
- Kinda the goals for the day.
- Yes, the big picture.
But the very first thing I always do
is get into the kitchen
and I turn the faucet on,
and I drink some water.
And typically 16 ounces.
This is actually what I drink out of every day.
- Sure. - I'll fill this up
and I'll usually finish it off
within a minute or two or three.
You know, maybe I shouldn't drink at that fast,
but I'm thirsty.
- Right. - And then the next thing--
Well I--
- Just to contrast,
I drink probably five of those in the morning.
- Yeah.
- Over a period of a hour.
- Oh, okay. - Yeah.
- Yeah.
He's already got to out do me.
- I gotta upstage him.
- Whatever.
But you're gonna find yourself
probably have to go to the bathroom
not too long after that. - Right, right.
- So anyways, get some water going.
Just gets the system going.
I read that in the book by what...
Steve.
I forgot his name.
He explained why it works it's--
I agree with it.
- I concur.
- The next thing I always do
is eat a half of a grapefruit.
- Question. - Yes.
- Do that before you do anything else?
- What do you mean? - I mean,
do you exercise first?
- No, I--
I cannot.
My body does not exercise out of bed very well.
- Oh, it doesn't. - You know, I'm stiff.
My back's a little painful.
- So you start off by eating.
- Eating and I eat half a grapefruit.
- Gotcha. - And it does something to me.
I feel strong like boy.
I've been doing it for 10 years
and I don't get colds.
- And we should warn you that there are--
We know grapefruit does interfere with some medications.
- I think primarily Statins.
- Sure. - Yep.
You do not--
Then if it says you can't have it
because of your medication-- - Right.
- It's not an option for you.
- Make sure you have it--
Check that out.
Ask your doctor.
- Now Bob, the next thing I do,
I wanted to show everyone exactly
how I make this concoction.
- Sure. - I think it is the best,
healthiest concoction you can eat in the breakfast.
I take a bowl like this.
- Gotcha.
- I take some yogurt.
Now I use yogurt that has no sugar added.
- Right. - If it's got sugar added,
throw it out.
Get yourself with no sugar added.
It's really bland tasting.
- It's the Greek.
- I don't care if I have Greek or not.
- Yeah.
- As long it doesn't have sugar.
And this, I do happen to like this,
but there's other ones I like too.
I'm that promoting anyone.
But the sugar's a big thing.
And then I take--
- Non-fat, plain Greek yogurt.
- I take flax seed,
put about a tablespoon or two in there in the bowl.
And then I take some chia or however you pronounce it.
I put about a tablespoon of that in there.
And then if the season's right,
I take these little morsels.
- What are those?
- Pomegranate. - Oh.
- I love them.
You know if you--
You can buy them already out of the fruit.
- The shell.
- But you can, if you do it by hand,
it takes a little while.
- Sure.
- Yeah, but it's-- It's good.
It's kind of like, gives you time
to think about life a little bit.
So do that.
I put in some walnuts
or any kind of nuts you wanna put in there.
- Sure.
- I'll take a little, what do you call these?
Pales or nectarines or whatever.
- Sure.
- Peel that, throw that in there.
- You do a lot here.
- Well, it goes pretty quick.
And then I put in blackberries--
Blueberries and raspberries.
- Gotcha.
- All that goes in there.
And then I'll put about
half a cup of the yogurt,
mix it all up,
and you have an absolute powerhouse--
- Good treat. - Of good food.
And then I top it off with some--
- You just started this.
- Yep, some raw unfiltered honey.
It's important that you get the raw and unfiltered.
Otherwise you lose benefits.
- We did a whole video on this, so.
- Yeah, and explained there's just a ton of good,
healthy nutrition.
And that's my sweetener.
And I don't really need it but--
- Even though it's raw,
it's still sweet, right?
- Yeah, and you're not gonna put half a gallon in there.
You just put about a tablespoon.
If you get honey directly,
that's a made or I guess not made,
but the bees made it. - Right.
- Within 20, 30 miles of where you live.
That's Primo.
- Sure.
- Because of the pollination.
It can help with your--
If you have allergies.
And then I eat that, okay.
If I don't do that, I'll take eggs.
I'll put spinach on it,
and then I'll eat an avocado.
That's my alternate breakfast.
Not quite as complicated as this.
What are you doing, Bob?
- I was gonna try some honey.
- Yeah well, get your fingers out of there.
That is my honey.
Give it back.
You go buy your own.
This is nice.
Got the orange thing if you use Nate's or not.
But that's what I have.
Now once you get that done,
it's time to get your body moving, Bob.
- Right.
- And I think you do this too.
- I stretch first and then I get going.
- Oh, before you eat?
- Yes, before I eat. - Oh, really?
See, it works different for different people.
- Yup.
- This is one of the easiest,
quickest ways to work past your breathing
and get yourself moving.
Stand up and do the W, squeeze behind your back.
- Ah, you're squeezing your shoulder blades together.
- Right there.
Do five or 10 of those.
Deep breath in your nose.
Exhale.
Yeah, there you go.
W because you're gonna win.
You're gonna do it.
You know, if you're from Wisconsin,
you're Wisconsin winner,
and you're going to I guess--
- Win for the day.
- Yeah, absolutely.
The next one we're gonna go--
Now, this is something you do need a bar to hang on.
- Right.
- I like this because once I started doing this,
I realized it really wakes me up,
stretches my shoulders out.
It decompresses my spine.
And it's just a great way--
I'll hang for about 20 to 30 seconds like this,
and think about life for a little bit.
And it just feels wonderful.
- If you wanted one just for your shoulders,
you could use a stick,
a buoy stick, a dull--
- [Brad] Yeah.
- A broomstick.
- [Brad] Yup. - And you could just--
Actually, I put it on the chair by side me.
- Sure.
- Like this, I reach it up as high as I can
and I bend forward,
and that puts some traction on your shoulder.
- Right.
And it goes a little on your back.
Put the stick between your legs, Bob.
No, right between your legs here.
- Oh, that way.
- It looks a little funny,
but now put both hands up there.
Both hands. - Oh, sure.
- That way you can get both at the same.
- Oh!
- Oh, see.
And so-- - I learned something today.
- We've actually done this before, a long time ago,
for some other video, I believe.
- Gotcha. - And then,
we got to get some pushups.
If you don't like pushups,
you can start out with doing some simple wall pushups.
You're just getting your heart going.
It's not like you're trying to bulk up.
You know, 10 or 15.
Go on a cupboard, if that.
- A little harder.
- Yep, and you know,
if you wanna do the old traditional GI pushup,
go ahead, and go ahead and do those.
One way or another, get 10 or 15 of those going,
just to get you moving.
- And then some posture squats.
- Yeah, get the legs working.
- So the first time you do these,
you might wanna take a pole or a broomstick.
- Yep.
- And put it behind you, like this.
And it's gonna teach you to do these correctly.
So you wanna actually keep contact in three areas.
- Here, the head, between the shoulder blades,
and at the belt line, or the sacrum.
- While you're doing the squat,
you keep the contact.
If you do it incorrectly,
like see when I'm doing incorrectly.
- Yeah, a gap here.
- Yeah, and a gap below.
I only got contact on my mid back.
- Yep.
- I'm doing it wrong,
but this will teach you to squat correctly.
- And if you don't wanna deal with the stick,
you don't have to, you can simply do some squats.