We had the pleasure of sitting down and talking to the incomparable Dr. Jacob Harden, Doctor of Chiropractic, Injury Risk Reduction & Rehabilitation Specialist, and creator of Prehab 101 – an education company designed to help spread evidence based information on injury risk reduction and management.
After spending time as a Biology and Chiropractic Medicine student, dabbling in Powerlifting, and later opening a private practice, he started putting out helpful videos and other useful information online.
As people gravitated to his content he began to amass a decent following. He then created his seminar and began teaching it (and had his first world tour) last year, continuing this year, where we met him in Toronto.
In this highly actionable episode we cover injury risk reduction, autoregulation in training, and what it’s like have a lot of social media and other influence in the fitness world (that he earned through years of useful content creation). We also learned about a new private practice in Orlando that he’ll be a part of opening soon.
We really think you’ll enjoy this one and are looking forward to talking with him again!
Keep your eye on these upcoming Prehab 101 Seminars by following Dr. Harden online!
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|00:00 – 03:20||Introduction|
|03:21 – 04:49||Jake’s Background|
|04:50 – 06:33||Prehab 101|
|06:34 – 08:20||Strength for Rehab & Injury Risk Reduction|
|08:21 – 9:09||Thirst for Knowledge That Exists|
|9:10 – 10:44||Goals – Purpose & Focus of Training|
|10:45 – 20:32||Autoregulation – What It Is & How It’s Helpful (plus Recovery)|
|20:33 – 22:09||Steady Progress / Don’t Rush, Trend In The Right Direction|
|22:10 – 24:39||What’s The Base Strength We Need?|
|24:40 – 26:47||Enjoying The Process / Why We Train / Measuring Progress|
|26:48 – 30:15||Social Media Influence & Making An Impact|
|30:16 – 34:50||What’s Coming Up / Shotgun Questions|
|34:51 – 36:30||Outro|
Read the transcript for this episode below, download the PDF here, or download the .txt transcript above.
Dan Weber: Hello and thank you for tuning into The Hero Fit Podcast where we love to talk fitness, nutrition and ways you can love a lot of your health and wellness. I am Dan Weber with my cohost Nick Stutzman and today we’re joined by Dr. Jacob Harden. He is a doctor of chiropractic medicine as well as a movement and mobility specialist from Orlando, Florida. Dr. Harden is also the creator of Prehab 101, a seminar series which helps demystify the pain relief and rehab process by focusing on the fundamentals of proper movement. He works with everyone from elderly office workers to professional athletes to restore their full function and mobility. Today we’re going to talk about his background, philosophies, and uncover some ways that you can improve your performance. Jacob, welcome to the show.
Jacob Harden: Hey, thanks for having me guys.
Nick Stutzman: Yes, thank you for coming on.
Dan Weber: So you’re from Orlando and you’re here. We work in Toronto, with us. Tell us why you’re here.
Jacob Harden: So yeah, I have my practice in Orlando, Florida and up here in Toronto to teach Prehab 101, which is the seminar series. And we have of course this weekend, so just got in here and my little Florida blood is trying to survive the cold.
Dan Weber: (laughs) And this is warm for us right now.
Nick Stutzman: Yeah, we’re barely wearing winter gear.
Dan Weber: Yeah, 40 degrees, it’s spring.
Nick Stutzman: Nothing.
Dan Weber: And so let’s start out by talking about what was your path to becoming a chiropractor and mobility specialist?
Jacob Harden: I got my bachelor’s degree from the University of Texas, so originally from Texas and then went to Palmer College of Chiropractic in Florida, and that’s how I ended up there. It’s where I met Monica, my wife, and got my doctorate there. We then opened up practice right out of school and I had always been into athletics. I played baseball and tennis and power lifting, competed in that. So that side of things was just always there for me. So I always knew I wanted to stay in that active, athletic realm. And so the practice that we built was mostly geared around treating sports injuries and active populations. So the whole philosophy that everything I’ve had has kind of been built upon who I am really. And it’s just grown off of that.
Dan Weber: And so then you came up with this seminar series, we’ll call it, called Prehab 101. I’m sure it’s more than just that or maybe it will be in the future, but… So talk about how and why you created that.
Jacob Harden: Well, so the word prehab comes from the term prehabilitation. So people would get… Or preoperative rehabilitation is really what it comes from. So before people are going to have surgery, they would go into PT or physio and they would basically try and increase the capacity of whatever area they were about to have operated on so that the better you were going into surgery usually the better you were coming out. Over the last few years, maybe five years or so, it’s taken on this injury prevention term like it’s kind of had a new meaning-
Dan Weber: Right? That’s what I thought it was.
Jacob Harden: Yeah, so that’s how most people know it, now. I mean, and I use the term injury risk reduction just because we don’t prevent too many things, but I take what it originally was and I’ve applied it into this modern context, which is really the way that we reduce our risk of injury is get a lot stronger and try and increase the capacity of our bodies as high as we possibly can or as we need to.
Jacob Harden: So that is where we brought together the term Prehab from, and then Prehab 101, just being that I wanted people to focus more on some basic strategies they could do, which is moving away from a lot of the fancy stuff that you might see out on social media and more so realizing that it’s your training program, it’s getting enough sleep, it’s nutrition, it’s all the stuff that you know you should be doing, but putting it under that context of, “Oh, I’m doing this because I really am trying to stay healthy long term.”
Dan Weber: Keeping it simple and effective for people.
Jacob Harden: Exactly, yeah.
Dan Weber: So it’s not as complicated
Jacob Harden: Right.
Dan Weber: And so it’s interesting that you talked about building up strengths in order to prevent injuries, or not prevent but reduce the chance of injury. I think that’s definitely missing from, I guess you’d call it the chiropractic physical therapists world realm. I just don’t hear a lot of, I’ve been to PT, for example, I’ve been to chiropractic treatment. You don’t hear a lot of, “Oh well you need to get… You should get stronger. You should work on these compound lifts to get stronger.”
Jacob Harden: For sure. Yeah. It’s the healthcare world is kind of… We don’t get a lot of education on that side of things, and that’s become a big part of what we teach on the first day of our course is helping the healthcare practitioner understand that there’s a certain amount of intensity that you’re going to have to load with if you want to get stronger. There’s a certain prerequisite amount of work you have to do if you want to build muscle. And we were telling people that their glutes are weak and that’s why their low back hurts, but then we’re loading them up with some weight they could do for 50 reps and right more prescribing them to do 10 you’re not making a stronger, right? You’re not really making them stronger. So we, one, either need to change the narrative about why we’re telling them they need to do this exercise and that does need to happen.
Jacob Harden: But two, if you’re going to actually try and tell somebody they need to get stronger, well you need to do that, right? You need to actually do that. And that’s where training actually comes in. So training and Rehab are… Man, they’re the same thing. There’s just slightly different focus. One you’re managing symptoms when you’re not. One that’s more about fatigue levels and you know, recovering day to day versus the other. It’s making sure that you don’t flare your symptoms up day to day.
Dan Weber: And there seems to be a real thirst for this knowledge in the healthcare world. I mean your seminar has been pretty popular. You’ve been gaining a big following. I heard about you from an OT who wanted to incorporate your principles into her work.
Jacob Harden: Yeah, it’s refreshing to see that there definitely is a thirst for that level of knowledge out there and that people want to be able to blend it because… This healthcare world, it’s going to attract a certain type of person, it’s going to attract people that are into that. So I think we all on some level understand that we should be exercising, we should be working out, we should be training, but then maybe we just don’t make that connection of, “Oh, maybe I should be incorporating that into my practice as well.” Right, so people… They get it. They just may not know exactly how that’s going to go about.
Nick Stutzman: I mean, being healthy is a very generalized thing. Do you think maybe sometimes diversifying what your goals are can help to get to that healthy stage? You know what I mean? In a sense, finding how to get stronger, but you know having a goal of what you want to get stronger in?
Jacob Harden: Oh, absolutely. Everything that you do should have purpose. You shouldn’t just go in and just do things because” Oh, that’s what I needed… That’s what they told me to do.” Right? Everything should have some sort of goal behind it. You should have a reason why you’re doing something. So that is going to be the first step in recognizing what you need to be doing to keep yourself healthy. So if you know that you’re a person who gets really stressed out, you’re a high stress person, you work in a high stress environment, yada, yada, yada. Well, managing your stress might be the top tier thing that you need to take care of because you’re already really consistent with your workouts. You have good programming, you are on top of your nutrition, you’re on top of sleeping. You just have this one little factor over here that’s holding you back a bit.
Jacob Harden: Well, you may not need to say, “Oh, let’s just focus on all that.” No, focus on your tier one thing that needs to be taken care of. And on the flip side of that and getting stronger, maybe you were an overhead athlete, your shoulders are very dominant, you’re very strong there, but your lower body needs some work. Well, you can increase the training volume for your lower body and start to bring that up a little bit. But it all needs to be kind of built around, “What is it that you particularly need?”
Dan Weber: So you just mentioned stress, and it triggered me to think about something I’ve seen you doing on social media lately, which is talking about fatigue management and autoregulation in your training and using that to get stronger and help reduce your risk of injury. So can you describe what that is and, maybe briefly, how people can apply it and maybe they’ll follow you and learn more as we go along here?
Jacob Harden: Sure. So whenever you train, you’re going to build what we call fitness and fatigue. Fitness, all the positive adaptations to training, more muscle mass, better neurological efficiency, getting stronger, et cetera. Fatigue, tired. You’re going to end up causing some damage to the muscle tissue, to the connective tissues. All that has to heal session to session. Now, there’s kind of a cap on how much fitness you’re going to build in a single session, right? We don’t all just walk out with jacked biceps.
Nick Stutzman: I wish.
Jacob Harden: I know right?
Dan Weber: One workout.
Jacob Harden: Yeah, but you can walk out of one workout feeling absolutely trashed and be wrecked for a week because you overdo it, right? So you can build an infinite amount of fatigue to the point that you could injure yourself. So that’s where fatigue management comes in, in that more isn’t always better. You need to realize that there is a certain level of work that you can recover from and don’t surpass that.
Jacob Harden: So that’s that first key step there. The autoregulation part, autoregulation is just manipulating a training variable based on how you’re doing that day, how you feel that day. So I call it daily readiness. How ready are you to train that day? So if we throw out three scenarios, in one scenario, you walk into the gym, you have been just… you’re coming off vacation, no stress, all that, life’s good. You walk in and whatever you have prescribed on your training program, it’s like flying, super easy, right? It almost doesn’t feel like you’re doing a workout. Well, you could probably dial it up a bit that day because… And if you don’t, you’re probably leaving some fitness on the table, right, because you need to push yourself hard enough to actually get that [inaudible 00:11:57]. Yeah.
Jacob Harden: Second one is, well, what if you’re on the opposite end of that spectrum? You’re an accountant and it’s tax time and you’re… Our accountant just yesterday was telling us how she’s worked 80 hour weeks for 10 weeks straight and she’s just totally run into a hole right now. And so, is that the time that you go into that training program? And you try and hit and you’ll say, “Oh, I see this number on here and just thinking about it fatigues me.” Right? Like, “I just don’t even want to do that.” But then, do you just have to do it or should you dial it back that day? So just that in and of itself is autoregulation just kind of having that awareness.
Jacob Harden: Third scenario being like, “Eh, average day,” everything just goes as planned, which happens but doesn’t always happen. Right? So a good tool that you can use to help with that is something that we call the rating of perceived exertion or RPE scale. And it’s basically just what we’ve all done at some point. You finish a set and you’re like, “Yeah, I think it had two left in the tank.” Right. But you can actually measure that. So an RPE 10 would be like a maximum effort, a nine would be one rep in the tank, Eight two reps in the tank, so on and so forth. And the lower you make that number, the less fatigue you’re going to build in that training session. The higher you take that number, the more fatigue you’re going to build. So if every session is nine out of 10, 10 out of 10 over and over and over again, how sustainable is that? Right?
Nick Stutzman: Yeah, probably not very.
Dan Weber: For the average person with a 40-50 hour week desk job, not very sustainable.
Jacob Harden: Right. So what we can see… We see that is that whenever people start taking those RPEs down to sevens and eights for the majority of their training sessions, so leaving two to three reps in the tank on most of their sets, then they’re able to accumulate more training volume, they’re able to do more work, get better results and feel less beat up doing it as well. So it’s a, moving away from this train to failure all the time, mindset and say let’s get more quality work put in and maybe walk out of the gym knowing you could have done a little bit more, but realizing that it’s not about the one session, it’s about the three months of work, the six months of work, the 10 years of work and where you’re going to get over that longterm.
Dan Weber: It allows you to stay consistent, get more training cycles in the same amount of time, not getting burned out. Yeah.
Jacob Harden: Exactly.
Dan Weber: And I like the way you talked about the autoregulation being the rate of perceived exertion cause I’ve heard of people trying to use heart rate variability and that can be complicated for the average person as well if they don’t have a trainer or somebody helping them with that.
Jacob Harden: Right, a very easy way, and this is the way I do it is you have that first set that you’re going to be doing for the day and you know, we all kind of ramp up to that first work way. No one jumps from empty bar to 300 pounds, right? So if you get within 10% of that, and let’s say that we’re going to be doing 300 pounds for five reps, so get within 10% of that. So you’re at 270 and then you do that for five reps. Well, how’d that feel? Well, if you’re looking to leave two to three reps in the tank and that’s two reps left in the tank, adding 30 pounds to that probably isn’t going to help too many things, right? You’re probably at the prescribed training stress for the day and that’s the thing I want most people to be thinking about is that unless you’re in a competition, that number on that bar doesn’t mean anything.
Jacob Harden: You were there to apply a certain level of a stressor to induce an adaptation to your body. Over time, that weight, that number will go up. It will, it always happens. That’s how adaptation works. But you don’t need to be married to hitting a number every day because that’s a good way to induce more fatigue than you want and end up overloading your body very quickly.
Nick Stutzman: Yeah, that’s something that I know for myself personally that I struggle with is just… I want to come in and do five sets of five specifically and say, dead-lifting then I work my way up and then I’m like, “Oh, that first set, I barely got five,” and now it’s kind of figuring out, all right, “Well yeah, you don’t have to do five every time. You can work your way around and change your up.” And like you said, it’s even thinking about what, how has my day gone? Seeing how that is because yeah, it’s definitely something different. I just was like, “Oh, I just go to the gym, do this and this.” But now that I’m being more immersed to this idea that you don’t have to kill yourself every time. It’s definitely eye opening.
Jacob Harden: Yeah. So we look at the way most people get hurt and let’s move away from the acute injuries. No one’s barreling into you and tearing your ACL. We’re talking gym injuries, and what we’d call the classic overuse injuries, right? They typically are going to happen in two ways. You either did way too much too soon, so you just jumped in, maybe changed your training program and went from two days a week to three days a week and just literally add an extra day of all that volume, right? You didn’t ease into anything and then you end up getting some sort of ache or pain, well too much too soon. The other way that you can have have that happened though is too hard for too long. So an under recovery issue so that you are pushing it, those nine out of tens consistently and those that is sustainable for a little while but not forever.
Jacob Harden: So you need to learn to kind of dial that training stress up and down, up and down and beyond the novice phase, which is really the first six to eight weeks of your training, which is where we can really follow that linear progression where we just add five to 10 pounds to the bar all the time. It’s going to become imperative that you start to vary that training stress a little bit because you’re going to have to induce so much stress on your body to drive that adaptation. It’s going to come with a fatigue cost and you have to start paying attention to how you recover in order to do that over the longterm.
Nick Stutzman: And that’s where sleep comes in. Nutrition, because you don’t want to be nutrition deficit necessarily. So monitoring almost your through day to day type status.
Jacob Harden: Absolutely. So let’s say somebody who’s trying to lose weight, they’re trying to cut down their in a calorie deficit. This is a situation that they can’t necessarily change because their goal requires the deficit. Well, how can you monitor that? How can you monitor how you’re recovering and what adjustments can you make to keep yourself moving? so this is where i start to think about that Prehab mindset, right? Where I say, “Well, your programming is part of this.” So you can monitor your recovery with something called the perceived recovery status scales, just a zero to 10 scale, five is average. That’s what we’re going to walk in on our average days. If we start to see that dipping like two and below as a trend, then your recovery is probably starting to suffer a bit. So if you are in that deficit, you can’t change that deficit. So you’re recovering as best as you can and you’re still not able to keep up with it, then you probably are just not able to tolerate the amount of training volume that you’re currently working with.
Jacob Harden: So it might be in your best interest to just say, “All right, let’s try taking just a couple sets off of the workout. Just see how we do.” Maybe we don’t make as amazing of progress as we did before, but we still make some. Again, something’s better than nothing. And I’m able to do it without hurting myself.
Dan Weber: Yeah. Some progress is better than, either no progress or reverse progress (regression).
Jacob Harden: I ask a question in our course and I asked him to all of our attendees, cause I know what the answer’s going to be, but I’ll ask you guys, do you feel pretty confident that you can move your couch and not get hurt?
Nick Stutzman: I do, yeah.
Jacob Harden: Yeah.
Dan Weber: By myself?
Jacob Harden: Yeah. I think if you had somebody…
Dan Weber: I think at this point, yeah, but there was a time in my life when I was afraid of that.
Jacob Harden: Right. So you’re probably as strong as you need to be for life, right?
Dan Weber: For living my life, yeah.
Nick Stutzman: For moving couches and refrigerators. Yeah. I feel good about it.
Jacob Harden: So the largest stress that you actually throw on yourself is the stress that you actually choose to put on yourself in the gym.
Dan Weber: Yep.
Jacob Harden: And so do either of you compete in… Do you have a deadline for how strong you need to be by a certain deadline? Right?
Nick Stutzman: Not at all.
Jacob Harden: Than what’s the rush? Right? What’s the rush to hit that number today? What’s the rush to hit it next week? There’s no deadlines of this. You’re already as strong as you need to be for life. You’re doing this for fun and for performance now. So if you don’t have some competition that you’re working towards, there’s no rush. Take the day of rest when you need it. Take the lighter day when you need it. It will be there for you in the end. Just trend in the right direction.
Dan Weber: Yeah. Take the tortoise approach because if you try to take the hare approach, you might not ever make it.
Jacob Harden: Right. You have to be in love with the process too, though. And we know that people who are in love with the process are going to get better results in the longterm.
Nick Stutzman: Passionate goes a long way.
Jacob Harden: Yeah.
Dan Weber: So you said we’re as strong as we kinda need to be, but I remember you mentioned something about being stronger to help you get out of pain and to just benefit yourself. You believe everybody could benefit from being stronger, right?
Jacob Harden: Being stronger is going to definitely make life easier. There’s probably a base amount of strength that you need to have like that move your couch analogy. Right? So I will give the example of, well what if my grandmother, what if her max deadlift is 15 pounds, right? Whatever laundry basket weighs 10? What if her laundry basket was 14 pounds and she has to carry that to the laundry room from her bedroom three times a week? How sustainable is that doing a 97 and a half percent, one rep max carry, three times a week, right? So there’s probably a base amount of strength that we need to have. So if you could take her dead lift one rep max from 15 to 30 which isn’t going to take much, right? You can now take that laundry basket, and it’s now 50% of her one rep max, Hell of a lot more sustainable. But there is going to be diminishing returns with that. So you’re going to have each increment to cut that laundry basket down by 50%, you’re going to have to double your strength levels.
Jacob Harden: So eventually there is a point where you’re strong enough, and you’re doing it more just because you love to do it. And that’s the point I feel most of us in this room are at right now.
Dan Weber: Yeah. In a sense, separate yourself from being an elite athlete.
Jacob Harden: Figure out exactly what your purpose is.
Dan Weber: Right.
Jacob Harden: So you need to know what your demand is. You need to meet your demand.
Nick Stutzman: Go back to figuring out your goals.
Jacob Harden: Right. So it kind of all comes full circle with that. But a lot of people could afford to be stronger. Do you feel confident that you can lift your suitcase and put it in the overhead bin? Do you feel confident you can put your groceries away? Do you feel confident you can lift up your kid and play with them for an hour and not feel like you need to crash for a nap on the couch afterwards? These are the things that you need to be analyzing and be asking yourself. And if the answer’s, “No, I don’t think I’m there yet.” All right. Now you know where to work. But if you can analyze your whole life and say, “Wow, I feel like I’m pretty well suited for that,” then hey, you’re probably doing this for fun.
Nick Stutzman: And that’s true in a sense as well, as the average gym goer, you want to create a solid foundation.
Jacob Harden: Yeah.
Nick Stutzman: It’s having that knowledge of, or at least putting yourself and educating yourself in the sense of, “All right well, this is what I…” when you say goals, but also, “This is how I can attain those goals without overdoing it in the end.” And I think a lot of average gym goers, like you said, just go in and try to work themselves to failure and they don’t realize that that’s the antithesis of the whole point of going to the gym. Have fun with it, more than just than just try to make a pain.
Jacob Harden: Yeah. You know, I think that we have a culture set around goals. We have a culture set around an end point, especially fitness culture is built around that a lot. When you see, “Oh, what’s your resolution? You need to have a goal, you need to have a smart goal. It needs to be attainable, it needs to be measurable and needs to be within timeframe.” Right? All that and you almost lose the love of getting there, which is show up every day. Look at, how much progress did you make one session to the next, one week to the next, one month to the next? Did you add a rep? And maybe this is me having trained since I was in the sixth grade. So I mean I’m coming up now on almost 20 years of touching barbells. And so I guess at some point you just mature as athlete and that progress, it doesn’t come as quickly anyway.
Jacob Harden: So you start to learn to love that one rep that you add to the bar and you’re totally stoked about getting that one extra rep. But I would say that, for the people out there who might be listening to this, and might be a little bit newer, relish that. And relish adding five pounds to the bar, but also adding one rep to the bar or whenever your technique looks a little bit cleaner or when you felt it was a little bit easier. All this is progress and you need to move away from just seeing, “Oh if it wasn’t fun, if it wasn’t five pounds, if it wasn’t two and a half kilos it I didn’t get better this week.”
Nick Stutzman: So you backtracking a little bit into your past and you open up a practice after college and what made you jump away from that?
Jacob Harden: Jump away from-
Nick Stutzman: In the sense of going from your practice to then becoming like a social media, you know (laughs) social media star in a sense.
Jacob Harden: Got you. So my goal is social media… There’s a few things. One, I felt, “Okay, maybe I can get a couple of patients out of this.” Everybody’s talks about how social media is a good way to go. But two, I have some knowledge that I can share. I have a platform that I can share it on. So it was like, “Well, I could help somebody with that too.” So to me it’s just like I could do that and so why not do, now it’s at the point where it’s crazy to think how many people will follow what I’m saying. It’s almost scary to think about it some days that “Wow, these people are like…” I need to pay attention to what I’m saying and every word needs to be very well thought out to make sure I’m explaining it in the right way.
Jacob Harden: But I take that responsibility because I chose to do this, but there’s an interesting thought that I had one day. It was just like, “you’re going to have more impact than 99% of the people that have ever walked the face of this earth because you have a cell phone in your pocket.” And that was like this “holy crap moment” for me. I was like, yeah I just got to put this out there to the world because I have the chance to impact the world and make it better than I stepped on it. And that’s cool.
Dan Weber: Yeah. I mean, think about all the people that follow you and then all of the people that those people are now going to interact with. Your messages are getting pushed out to potentially millions of people that you could be helping and impacting in a positive way. And it really is incredible. And when you look at just the statistics, I saw something recently like only 0.01 or 0.001% of the population ever has more than 50,000 people that follow them. So you’re in an elite company in a science in terms of your ability to reach and impact people.
Jacob Harden: Yeah, I mean-
Dan Weber: It’s clear that you do a great job by the way-
Jacob Harden: Oh, thank you.
Dan Weber: And take the responsibility seriously, so…
Jacob Harden: I mean, even if you have a thousand followers, like yeah. Like you have a thousand people listening to you.
Dan Weber: Yep.
Nick Stutzman: I hope so anyways.
Jacob Harden: Like I have 50 people coming to the seminar over the weekend and I’m on fire for that. Like that’s awesome. Cause I’m like, “Wow, 50 people just coming out to hear what I have to say. And then they’re going to turn around and be able to apply that to their patients and our clients.” And then you think about it from you have a thousand people that chose to follow you on social media. Like they chose to click that button and they could un-,click that button anytime they wanted to and they’re not like wow. And then you know where I’m at at 550,000 something. It’s mind blowing. I don’t even understand it. It’s crazy.
Nick Stutzman: It’s astronomical. But I mean you earned it. So you got to have a pride with that as well, right?
Jacob Harden: Oh absolutely.
Dan Weber: And then you’re going to, you’re going to go and impact some people and a little bit here. So we’re going to have to wrap this up, because you got a talk that you’re giving tonight.
Jacob Harden: Yeah. Again, we’re going to do a talk with some physios and chiros and do the the networking thing and talk some more stuff on exercise and all that.
Nick Stutzman: Yeah. You want to talk about your next stops as well, so until you’re in Toronto?
Jacob Harden: Yeah, so we’re in Toronto this weekend. I’m going to be in Vancouver at the end of this month. Then off to London at the beginning of May and then we’ll be in New York City in July.
Nick Stutzman: Sounds good. All right, so we’ll wrap this up with some shotgun questions and then we’ll get you on your way and think you’ve heard them already, but we’re going to give it to you anyway. All right. First one, favorite cheat meal.
Jacob Harden: So, I don’t want to say I do cheat meals too often, but I do really enjoy a good pizza.
Dan Weber: Oh, another vote for pizza.
Jacob Harden: Not that high calorie meal.
Nick Stutzman: What kind of pizza?
Jacob Harden: I’m plain pepperoni guy.
Nick Stutzman: All right. I respect that. All right. Favorite exercise movement.
Jacob Harden: Squat.
Nick Stutzman: Squat.
Jacob Harden: Hands down.
Dan Weber: I knew that was coming.
Nick Stutzman: Yeah, Dan actually put money on that.
Dan Weber: Yeah.
Jacob Harden: Squat hands down. Well if you, if you follow my Instagram stories much, there was only one day of the week that they label as best day of the week, every single week. And it’s always the day I’m squatting.
Nick Stutzman: Sounds good. If you could change one thing about your fitness career, what would it be?
Jacob Harden: One thing I would change about it is I think I would have followed more structured programming really early on. Just my time spent. I said I’m coming up on almost 20 years of being under a barbell, but not a lot of that was necessarily spent with really good programming, really well tailored programming to me. So we all probably do it. We look back and we’re like, “Wow, if I knew then what I know now…”
Nick Stutzman: That’s a common answer, yeah.
Jacob Harden: Right. So I probably would have followed that more structured programming early on, really taken advantage of that early time whenever I could reap those new gains really well.
Dan Weber: And it’s tough to know what you don’t know when you don’t know it. So.
Jacob Harden: Yeah, I mean, hindsight’s 20/20 and you can’t dwell on it, but you can at least you can look back and be like, oh, “Dang it.”
Nick Stutzman: Yeah, you’re doing pretty good now though. What is next for Dr. Jacob Harden?
Jacob Harden: What’s next is I am opening up a new practice with my wife, Monica and our friend Joe Down in the Dr. Phillips area of Orlando, so we’re going to be in the city, so I’m excited to do that. I took a little bit of a step back from practice, moved kind of more part time whenever our son was born and took a year to be teaching seminars and stuff, so I’m really excited to be back doing the treatment thing more towards full time with that, as well as the teaching side of things. I have a big online project that I’m working with. I’m going to be trying to get some online rehabilitation and recovery programs for people out there that maybe don’t have access to a really good PT or really good chiro. Try and get some self guided stuff. So we’ll have that coming up with Prehab101.com here soon. And other than that, it’s just day in, day out, live life, love life, train hard, all that good stuff.
Nick Stutzman: Respect that. And last question, any pro tips you want to impart on our audience?
Jacob Harden: Well, if you haven’t gotten the train of what I say in here, it’s that there’s no rush for sure. So take your time with it. Listen to your body. Try and recover well and don’t jump into too much too soon. Like it’s staying healthy in all this doesn’t need to be terribly hard. It’s a lot of the basics that you know you need to be doing. And don’t let someone tell you that it’s a lot more complex than it necessarily has to be. It’s not necessarily that you need to be jumping on your foam roller 15 minutes every day. It’s like getting taken out 15 minutes and distressing and games of sleep will probably do a lot more for you. So recover. Don’t be in a rush. Train hard for the longterm. Be consistent, all that good stuff.
Dan Weber: Sounds good.
Nick Stutzman: Yeah. Well, thank you for being on the show. You’re a fountain of information and I wish we could have more time with you, but-
Jacob Harden: We’ll have to do a part two, than.
Nick Stutzman: We will have to do a part two. I will hold you to that. All right.
Nick Stutzman: [crosstalk 00:33:39]
Jacob Harden: I’m in New York City in July, so how about, so you guys just come down from Buffalo and we’ll just do it right there.
Nick Stutzman: Might as well.
Dan Weber: There you go.
Jacob Harden: All right.
Dan Weber: All right. We’ll talk to you later.
Nick Stutzman: All right, well thanks. Thank you. And you know, we’ll see y’all next time.
Dan Weber: Thanks for listening to the hero fit podcast with Nick and Dan. If you want to know more about this episode or past episodes, go to herofitpodcast.com. Our audience is strong, so please do not smash the subscribe button. I’m always hearing that phrase from other podcasters and YouTubers, but they’re talking to normies. You guys are athletes. However, please do subscribe to us using a normal touch. If you’re on iTunes or Stitcher, we’d love if you left us a review because it helps promote the show and gets us ranked higher in their recommendations. We really appreciate that. If you’re listening on Spotify, Google, Amazon, Alexa, et cetera, you don’t have the option to leave reviews, but you can still help us out. How can you help us out? Let me tell you, you get the print out flyers and post them on the walls at cafes or leave them on the counter at businesses like those Shen Yun people do. If you think someone you know would benefit from this episode, we’d love if you shared it with them.
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Trevor: This has been another episode of the Hero Fit Podcast making humans great again, one podcast at a time.