The Beyond Pain Podcast
Struggling with pain? Does it affect your workouts, golf game, plans for your next half marathon? Join The Joe's, two physical therapists, as they discuss navigating and overcoming pain so you can move beyond it and get back to the activities you love most. Whether you're recovering from an injury, dealing with chronic pain, or want to reduce the likelihood of injury tune into The Beyond Pain podcast for pain education, mobility, self-care tips, and stories of those who have been in your shoes before and their journey beyond pain.
The Beyond Pain Podcast
Episode 17: Expand Your Range with Grayson Strange
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Summary
Grayson Strange, owner of Basis Health and Performance, shares his journey from CrossFit to weightlifting to functional range conditioning. He discusses the challenges of training and the injuries he has experienced, including a torn AC joint, broken wrist, and partial MCL tear.
Grayson emphasizes the importance of finding alternative approaches to recovery and rehabilitation, rather than resigning to the belief that injuries will never heal. He highlights the need for awareness of different options and perspectives in order to overcome pain and injury. In this conversation, Grayson Strange discusses the integration of FRC principles with strength training and how to navigate pain and intensity. He emphasizes the importance of individualization and paying attention to the body's sensations. Grayson also highlights the need for grace and flexibility in training and the value of starting with small amounts of mobility work.
He shares his approach to blending traditional strength training with the internal strength model of FRC, focusing on joint-specific training and minimal volume. Grayson encourages listeners to reach out for help and find a balance that works for them.
Takeaways
Training can sometimes lead to injuries and make the body feel fragile and vulnerable.
Finding alternative approaches to recovery and rehabilitation is crucial for overcoming injuries.
Having awareness of different options and perspectives is important in the journey to healing.
Believing that injuries can heal and seeking out the right methods and practices can lead to successful recovery. Individualization is key when integrating FRC principles with strength training.
Paying attention to the body's sensations and navigating pain are crucial for progress.
Starting with small amounts of mobility work can make a significant difference.
Balancing traditional strength training with the internal strength model of FRC involves focusing on joint-specific training and minimal volume.
Finding a balance that works for you and giving yourself grace in training is important.
Joe Gambino (00:00.74)
Welcome back to the Beyond Pain podcast. I am one of your co -hosts Joe Gambino and I'm here with the lovely Joe Lavacca. You can find us on Instagram at joegambino .dpt for me and for Joey Boy over there at strength and motion underscore PT. You can find this podcast also on YouTube cups of Joe underscore PT there. And we also have a Instagram channel as well. Beyond Pain podcast.
Grayson Strange (00:01.515)
Absolutely.
Joe Gambino (00:31.2)
In the show note, you'll also find the application form if you are interested in working with either one of us, feel free to fill that out and one of us will get back to you. And today we are joined by Grayson Strange. He is the owner of Basis Health and Performance in New York and pumped to have him on the show. The floor is yours to tell our listeners a little bit more about you.
Grayson Strange (00:53.004)
Alright, well hello, hello, good morning. Yeah, my name is Grayson Strange. My wife and I own a gym business in New York. I'm in the gym right now, which is technically just our basement. It's a very small little studio.
Grayson Strange (01:09.4)
We're like burnt out ex CrossFitters who kind of went from CrossFit into weightlifting, got into the functional range conditioning world, and then just went deep down the rabbit hole of really like realizing that there's a different way to train. And yeah, that's what we've been doing now for the last like almost eight years, I think, training people. You know, we had, had a big gym in California and then with COVID and the wildfires there, we transitioned to online. We moved to upstate New York and
And here we are. We got two kids and that's it. That's the whole, that's the, you know, the overview.
Joe LaVacca (01:42.505)
Yeah, that seems like a simple life, Grayson. Simple life. I didn't realize that the gym was also in your basement, because on Instagram, it looks anything but small, man. It looks like this sprawling gym. So you guys are good with angles and everything. I got a lot to learn from you.
Joe Gambino (01:44.568)
Nice.
Joe Gambino (01:57.553)
Yeah.
Grayson Strange (01:58.574)
Creative lighting, yeah, mean, you know, it's like, Sarah's down there, she's doing a little workout, but I mean, that was the appeal of the house is that it did have one, you it's like a ranch, so it's got a big rectangle basement and we ripped the walls out and our goal was like, how can we put 7 ,000 square feet of gym stuff into like 1 ,000 square feet? there's Sarah, there's my lovely wife. They say hi. That's right.
Joe LaVacca (02:02.803)
Yeah, alright.
Joe Gambino (02:09.816)
Hmm.
Joe LaVacca (02:19.627)
Yeah.
Joe Gambino (02:19.992)
Yep.
Joe LaVacca (02:22.857)
All right, we're meeting everybody. Double guest appearance, I love it.
Joe Gambino (02:22.946)
Is that her?
Grayson Strange (02:27.65)
That's right, double guest appearance. The strangers are here.
Joe Gambino (02:28.174)
Yeah, exactly. Well, we're going to have, we're going to definitely get her on the, on the podcast at some point. So, well, we'll get to all that sit down. Yeah. But I do have to ask this, Grayson, cause, I had no idea about this and I popped up in this intro that you sent me. You were a cheerleader for the nuggets.
Joe LaVacca (02:30.077)
Hahaha
Grayson Strange (02:34.734)
Sweet, all right, you're up next. You're gonna be on some point, Sarah.
Grayson Strange (02:49.368)
I was a cheerleader, yeah, for the Denver Nuggets.
Joe Gambino (02:50.532)
I would never have expected that. need to hear how you got like you have a big background in that. Tell me more about like this side of things. I'm also curious to know how this, if it has it all impacts like what you do from like a fitness strength perspective.
Joe LaVacca (02:52.947)
Wow.
Grayson Strange (02:58.317)
No.
Grayson Strange (03:09.098)
Yeah, totally. I would love to talk about it. So prior to that, like prior to my college career, I was like not a sports person. Like I like to skateboard and play video games and sports was just really intimidating. Like I learned how to throw a football when I was like in 10th grade in high school, just out of sheer embarrassment that I couldn't throw a football, you
Joe LaVacca (03:13.16)
Ahem.
Joe Gambino (03:30.872)
You
Grayson Strange (03:33.006)
And when I went to college, a friend of mine in the dorms was on the cheerleading squad there at Colorado State University is where I went to school. And, you know, we would go to the gym and lift weights together. I was just like skinny. I just wanted to, you know, I lifted weights in high school a little bit. I just wanted to be like a bodybuilder. I just wanted to be Jack. That's all that I knew. I didn't really, I didn't know anything. You know, I did like curls and bench press and I never trained my legs and that was pretty much it. And, it was like, you should come try out for cheerleading, man. was like cheerleading, like,
You know, I had all these perceptions of what cheerleaders were like, and then also it was like, and then you're there to like celebrate sports. These are both, you know, two things that I'm just not interested in at all. And he finally talked me into going to a practice and you know, when I got to practice, I realized that like what he was there for was to do partner stunting, to throw girls in the air and try to catch them and do elaborate stunts like that. And I was like, wow, that's, that seems pretty cool. And so I started to do it and I realized how difficult it was. And then I realized like the
Joe LaVacca (04:09.427)
Yeah.
Grayson Strange (04:28.898)
the strength and explosiveness side of it. know, it's sort of like Olympic weightlifting except instead of a barbell, you have a person that you're trying to throw around. And I really loved it. I mean, I got really into that aspect of it out of all of the other stuff that the cheerleaders are supposed to do, like pay attention to the game, get excited about stuff. I was always really bad at that. Like I just wanted to do stunts and like be in my own little world and not really pay attention to that. But doing that through school, I think I did it.
did it for like two years in school. took a break and then I came back. But that third year, the Denver nuggets were looking to start a coed cheerleading squad and it was actually like a paid job, not like nothing fancy. We weren't making a lot of money by any means, but it was a paid job and it was like a professional sports team. And so yeah, for, two seasons, I, you know, traveled between Fort Collins and Denver to go down and practice and do games and we'd go out and do halftime shows. And we did some cool halftime shows with some, you know, like
Joe LaVacca (05:06.545)
Ahem.
Grayson Strange (05:25.408)
Old -school celebrities like we did a musical performance with tone loke once. I mean it was it was really cool Yeah, so that was that was the cheerleading thing. mean the I think you know the the cheerleading thing got me into Exposed me to a little bit of Olympic weightlifting because on the team at school We had to train with the other sports teams and I just really started to see like this is what people train like who are athletes and who have coaching and all this stuff and it wasn't just like
I don't know, go to the gym and try to bench press the heaviest dumbbells every time you go to the gym, which is sort of my, was my approach for a long time. So it was, it was it was a cool exposure into athletics and kind of a sneaky way that I wasn't.
Joe LaVacca (06:06.385)
I actually have a follow -up question to that. Was Rocky the Mountain Lion cool?
Grayson Strange (06:08.781)
is.
Grayson Strange (06:12.632)
You know, I never actually talked to him as a person. Yeah, yeah, it was funny. I I saw him there, awesome, total athlete, you know, speaking of mascots, the mascot at Colorado State University was an awesome dude and was also like, I had no idea what it was like to be a mascot, like the work that it takes. was super impressive.
Joe LaVacca (06:16.263)
No, wow, okay.
Joe LaVacca (06:23.593)
Hahaha
Joe LaVacca (06:36.969)
Yeah, because I think I read an article about Rocky. He's one of the highest paid mascots in like all of sports. I think so. Yeah, I think he's I think he's doing well, assuming it's the same person and not just like a cycle of people and they're not just like combining like salaries of 15 or 20 dudes that are just wearing this.
Grayson Strange (06:43.267)
Really?
Joe Gambino (06:46.072)
Bye.
Grayson Strange (06:56.342)
Yeah, I wonder. mean, I think, like, to get to that point, they get those people in there, and if they're good at it, I think they, like, they stay. I mean, it's sort of... I mean, that's such a specific thing, you know? I think you prob... I don't know. I'm totally speculating, but that's cool, though.
Joe Gambino (07:02.158)
Mm -hmm.
Joe LaVacca (07:07.753)
Yeah, I just pulled it up because this show is all about facts, Grayson. Rocky the mascot, according to Google, earns $625 ,000 a year annually.
Grayson Strange (07:11.502)
I love it, okay.
Joe Gambino (07:19.758)
Wow, that's impressive.
Grayson Strange (07:20.782)
Damn, that is super impressive.
Joe LaVacca (07:21.789)
There you go. So yeah, I guess he's figured it out. There we go. All right. So all of us need to figure out a mascot for our businesses. And it seems like that'll...
Grayson Strange (07:27.17)
That's legit.
Grayson Strange (07:31.618)
We could have been mount - yeah abs - yes.
Joe Gambino (07:33.788)
I don't know if I need to find a mascot for my business, but maybe I need to get into the mascot business Yeah
Grayson Strange (07:38.978)
Maybe you need to be a mascot. Yeah, yeah, yeah. We gotta get on that. We at least know, we would know how to take care of our bodies to make that last at least, you know, that would be cool.
Joe LaVacca (07:39.187)
There you go, maybe there it is, there it'd be a mascot.
Joe Gambino (07:43.782)
Ha
Right.
Joe Gambino (07:52.708)
All right, well, let's shift gears here. says, well, we have one question we ask every guest, and we'll start with that one, is how do you take your coffee? Because there's a very loose coffee theme on this show, so why don't we go there and then we'll, are you drinking coffee right there or is that water?
Grayson Strange (08:04.706)
Ooh, coffee, yeah. I'm drinking coffee right now. This is, I just started doing this like two weeks ago. I love coffee. know, typically my go -to is like Chemex, but we're, you know, we got a fancy burr grinder and I weigh out the beans in the water and I set the right temperature and I'm very particular about that because it tastes the best. I just started making, I think it's called Japanese brew. Have you ever heard of this before? You make it with a Chemex? I'm really hooked on it. like years ago,
Joe LaVacca (08:29.587)
Isn't that?
Joe Gambino (08:29.614)
Mm -mm.
Grayson Strange (08:34.464)
I love drinking cold brew, but at the current age that I am, my body does not like drinking cold brew. Like the caffeine is way too strong and it just ruins my sleep. So I need like reduced caffeine cold brew. this is don't, maybe you should fact check. I don't know. I think it's called Japanese brew. But basically what you do is you take your Chemex, you prime the filter and then you fill it up with ice. And then you do pour over onto the ice and you get the amounts right where you're
like right when you're finishing the water pour, the ice is just melted and then you basically make it right into like cold coffee. So it supposedly, you know, preserves the flavor exactly as it comes out of the filter. It's really good. So I take that with an ice cube and a little bit of heavy cream. That's my, that's been my go -to every day. Or I drink hot coffee like that with heavy cream. no half and half, only heavy cream.
Joe LaVacca (09:10.889)
That's cool.
Joe LaVacca (09:22.598)
All right.
Joe LaVacca (09:26.481)
Okay, alright. That's cool. Second person, like, yeah.
Grayson Strange (09:27.756)
Yeah, so that's it. Yeah, yeah, thanks.
Joe Gambino (09:27.972)
I like that. I learned a lot about the like about coffee from this question from every guy that comes out. Actually, my favorite segment.
Joe LaVacca (09:34.729)
I know Michael, Michael last week was like talking about the region of coffee bean that he likes. And I'm like, wow, I really need to start thinking about this more. And to hear about the fancy machines and the pour overs. Yeah, I'm not doing a good enough job here.
Grayson Strange (09:37.004)
That's awesome.
Grayson Strange (09:50.752)
It's a big world of all those.
Joe Gambino (09:50.934)
No, Joe, yeah, I agree. I agree. You need to elevate. This podcast should elevate your coffee game.
Joe LaVacca (09:55.545)
I definitely need to elevate.
Grayson Strange (09:58.422)
Yeah, at least you have the knowledge now, so mean, you know, that's the first step.
Joe LaVacca (10:00.551)
Yeah, I know, I know.
Joe Gambino (10:01.796)
You
Grayson Strange (10:04.866)
What do you guys drink for coffee? Do you have a go -to? Now I'm curious.
Joe LaVacca (10:09.417)
I mean, I mean, for me, Grayson, honestly, it depends on the day, right? Because I'll commute into New York. I'm up at like, you know, five or whatever. I'm on the train as like 545 -6. So I usually walk by my favorite coffee shop on my way to work. I'll typically, because it's been so hot in the city, I am the cold brew guy in the morning, maybe one more from the same spot in the afternoon. But when I'm home, you know, I'm just...
Grayson Strange (10:32.504)
Nice.
Joe LaVacca (10:37.501)
going with Lavazza or like a bean that was on sale at the market, you know, doing a little self grind and that's it, you know, but I really, I'm realizing that when I'm out in Denver, they have a Keurig, no, I'm sorry. They have an espresso machine. So when I'm here, I'll use the espresso machine at the office. That's kind of fun and cool, but you know, I just need to step it up. And I realized that now and I already appreciate you teaching us this and I already have a good takeaway today.
Grayson Strange (10:44.984)
That's cool though. I respect that.
Grayson Strange (11:02.071)
My pleasure. I give credit to Sarah because she like, she was a sommelier. She's really, she knows a lot about wine and tea and coffee and all that. So she was the one who converted me to like weighing the beans out and measuring it. And then once I did that, it was just, it was like, now, damn it, I can't go back. You know, it's so that's where we are now, but she gets all the
Joe Gambino (11:24.354)
That's awesome. That's interesting. have, I will have a whole lot of questions for her when she comes on the.
Grayson Strange (11:30.03)
Sweet dude. I love it.
Joe Gambino (11:30.766)
But yeah, I'm a Cobra guy myself. Caffeine doesn't really impact me. I could literally have a cappuccino before bed. That's like one of my favorite things and like pass out. But I got a, I have an espresso machine now, so I've been making ice lattes. I've just been like what I've been doing for probably like the last month or so now.
Grayson Strange (11:45.624)
Nice.
Grayson Strange (11:49.302)
Yeah, that's cool. That's cool. I miss those days of late afternoon, late night caffeine. When we were in Denver, our most favorite thing to do, we would finish coaching CrossFit class, we would ride our skateboard down to this coffee shop and we would get cold brew and we would do that at like five o 'clock in the afternoon. And I mean, we did that for years, but then like mid -30s was like, that just, I don't know. I don't know, my hormones changed, something happened and I just became delicate with caffeine and it really sucks.
Joe LaVacca (12:05.373)
Yeah
Grayson Strange (12:19.298)
Yeah
Joe LaVacca (12:20.755)
Well man thank you for sharing that. So Joe, should we hit the big meat of the questions now?
Grayson Strange (12:22.862)
of course.
Joe Gambino (12:29.538)
Yeah, I think we should get into some real podcast content at this point. Yeah, yeah, this is is a fun. think that's like the fun segment. I enjoy connecting like that. But yeah, let's let's get into I'm really curious about where we're this conversation will go. So let's dive in.
Joe LaVacca (12:32.201)
Real podcast. I think this is all been real podcast stuff. I podcast is entertainment first and education second, you know
Grayson Strange (12:41.473)
Yeah, yeah.
Joe LaVacca (12:46.931)
Yeah, so Grayson, as Joe mentioned, we have a lot of loose themes on the show. The main theme is obviously helping people with pain, mainly persistent pain. One of the things I've enjoyed so much, not only hearing about people's coffee orders, has been hearing about the people that we respect in this field and their own stories with pain and injury. So would you mind if you're comfortable kind of sharing what that journey has been like for you? And have you had any significant
Grayson Strange (12:47.246)
Sweet.
Grayson Strange (13:11.383)
Sure.
Joe LaVacca (13:16.603)
injuries or moments around a rehab or pain process that has shaped who you are personally or professionally.
Grayson Strange (13:23.31)
Yeah, I've had a number of them. Yeah, nothing crazy severe, but I mean, I think like even prior to the more significant injuries, like just what I experienced from training was all this stuff that I did for years to get strong and feel really capable, completely flipped and like started to make me into the most fragile, pathetic feeling person. And it just sort of snuck up on me. was like,
All these deadlifts made me feel so strong in the gym and now like, now I bend over to pick up an empty box or tie my shoes and I like throw my back out and I'm crippled for two weeks and Sarah has to help me put my pants on and stuff like that. So, I mean that was really the, that time which was right when I turned 30 pretty much, where I was just like, something needs to be figured out. Like I don't know what's happening here but I need to.
I need to do something different. And I really didn't know what that was. I mean, it was sort of like, well, I'll just do less CrossFit and I'll just do Olympic weightlifting. It's like, well, that's also intense, you know? And it's like, well, I'll just take more time off. mean, you all these things that just really didn't work, but led me to finding FRC. Now, fortunately, pretty much all my significant injuries have all happened post FRC. So I had a completely different approach, which was wonderful, but you know,
Joe LaVacca (14:46.483)
Hmm.
Grayson Strange (14:48.306)
One, when my oldest daughter, she was like a year old, I was still riding my motorcycle, which now doesn't get ridden anymore, but I crashed, I landed on my head and my shoulder, and I fully tore my AC joint, and partially tore my CC ligament, and it was pretty early into FRC, and I was like, I'm not gonna have surgery, I'm just gonna tackle this on my own and try to make it better.
Yeah, I mean, that was my first real experience with my own body, trying to get past, trying to recover from an injury. I mean, you know, like it's there. I don't have an AC joint. And so my collarbone sticks out, but it was really motivating just to see like, I'm capable of taking care of this and I can just deal with it. Maybe I don't have to have surgery. you know, like eight weeks of stuff, I was kind of back to
Joe LaVacca (15:29.458)
Yeah.
Grayson Strange (15:47.352)
bringing my arms over my head and lifting a little bit of weight and feeling like things were getting better. That's probably one of the bigger injuries. had almost a year later, I had kind of two back -to -back injuries. I broke my wrist trying to do, while failing, a really heavy Turkish getup. Like I fell back on the floor with the barbell in my hand and like folded my hand back to my wrist. I rehabbed that.
with FRC principles and then like almost eight months after that I crashed on a one wheel. don't know if you're familiar with the one wheel. It's like the board with the big go -kart wheel in the middle trying to do like a top speed run. I went head first into the ground. I broke that same wrist again. I broke my ribs, got like a pretty severe lung bruise. So I had to do double time on the wrist. And then most recently, last October, I got a partial MCL tear in jujitsu.
So those are probably, those are kind of the big ones outside of, you know, all just the bumps and boo -boos from skateboarding and stuff, but those have been pretty insignificant. So I think that's the list.
Joe LaVacca (16:54.288)
Yeah, and it seemed like they came in like a lot of bunches there for you, like you mentioned, right? What was the timeline? Yeah.
Grayson Strange (17:01.07)
The double wrist one was, yeah, so let's see, the collarbone was to like just the beginning of 2018. It was basically like we had done all this construction at the gym in California. We got it open and we were like basically like one week into classes and then I tore my AC joint. was like, all right, I'm worthless now for coaching. The wrist was probably like,
Joe LaVacca (17:25.649)
Yeah.
Grayson Strange (17:31.906)
I don't know, maybe eight or nine months after that. then, you know, five or six months of really getting my, like six months, my wrist was back. I was like, my wrist is ready to go. And I got that one wheel and then I crashed again and then had to start over with the wrist. yeah. And then, then, then there was a good chunk of like nothing too crazy. Actually, I remember one, I had a really bad finger injury. My youngest daughter was taking a nap. It was after we moved here.
and was standing, I if you can see, the yoke behind me. The yoke was like over here where I'm sitting and I was trying to do like heel elevated front squats on a slant board and I basically went to failure and I needed to set the bar down. I was like, I'm gonna drop the bar. I don't wanna drop this on the floor and wake my daughter up. So I like dropped the bar and tried to catch it and it was falling. There's uprights.
Joe LaVacca (18:02.003)
Yeah, yeah, yeah.
Grayson Strange (18:23.63)
I can't see those uprights. There's uprights on the yoke to put the plates on. So basically there's this metal pole. I go to catch the bar and the bar lands on top of my finger on top of that pole, which completely crushed my index finger like into hamburger meat. had to go, you know, get up. I know. I got like 50 stitches in it and had to get it all sewn back up. So that was another one where I was like no index finger and you know, I had to wear a brace forever.
That one needed some good rehab too. Again, you to use all the FRC goodness on it and yeah.
Joe LaVacca (18:53.617)
Yeah, Yeah, I find all these stories interesting because I think social media really presents this also wonderful world. We were saying how we feel all connected. But when I follow you and I follow Joe and I follow some of our guests that we've had on so far, there's always this notion of, there's no way Grayson ever gets injured, right? This guy never has to deal with any pain or trauma and things like that. So I think it's really valuable to hear that these things do happen.
There was one word that you use when you were describing your injury that I just want to touch on and it was motivated. you, that injury motivated you to start using FRC principles and things like that. And I'm sure with working with athletes, you've seen maybe that happened both ways. know, somebody gets hurt, they're motivated to change and somebody gets hurt and they're sort of like almost at a loss or frustrated, or they just kind of go the exact opposite route. So either in your, in your story or working with your athletes, what do you think creates that division?
when you see someone get really motivated like yourself or the opposite.
Grayson Strange (19:55.008)
Yeah, that's a great question. I think a lot of it is just like the general perception of these injuries, sort of the overwhelming or general thought process that you get from everybody. And everybody's like, wait till you get to be my age. And it's like, you got X injury. Well, that's never going to be right again.
You know, and it isn't, and it makes so much sense. Like, people get hurt, they have all this downtime, and then they go back and it's like, all right, time to start your activities again. And they're like, it doesn't feel right, it still hurts. And I feel like that has really, that's been perpetuated so much that that's just everybody's mindset. you, know, depending on what you're doing when you get injured, like if it happens a couple times, it does really feel like, well, this is just gonna be this way. I must reside to, this is my identity now, this back injury, this knee thing, or whatever that is. And I think,
I mean, I still see a lot of people who are like that. And I remember feeling like that in the initial days of like, just kept throwing my back out and just being like, I don't get it. Like last month I had a PR deadlift and like this month I threw my back out tying my shoes. It gets better. I had another PR deadlift like six months down the road. It's like this up and down that just is, it's hard to reconcile why that's happening depending on your perspective that you're looking at it. And I think.
I think that's why, I think that's just the general perception. mean, even you go out and see medical professionals, you know, it's kind of the same thing. like, that's your AC joint's never gonna be okay if you don't have surgery on it. And like, of course, surgery is really necessary at times and there's all these things that are necessary, but it doesn't have to be like that. There's lots of other stuff that can be exhausted before that. And I think most people aren't aware of that. I wasn't, know, and I think all of us at some point, we're not aware of all of those options that are out there. And that's...
To me that's the biggest difference. like if you don't know what's out there, it's kind of like with coffee. know, like I drank shit for coffee for a long time and I was like, ooh, this is better, you know? Like, yeah, it's just about that getting more perspective and depending on where you are, you know, you may not have that perspective yet.
Joe Gambino (21:53.408)
Game changers.
Joe Gambino (22:01.848)
I like that. think, you know, we've talked about it a bunch on the podcast where someone's perspective or what they believe can really impact things. But going back to talking about, you know, what Joe said about, you know, you see everything on social media, you don't think anyone gets hurt. always, Joe, I don't know if I mentioned this on the podcast before, but we probably talked about this. I had a client and this has always made me think differently since this point.
where I was dealing, it might've been the back injury I had, when I was working at Perfect Stripe. And my patient looked at me she's like, you get hurt. It was like, because I was a physical therapist, right? Like I was immune to pain. But ever since then, it just made me think like, you know, we're put on a pedestal, like almost like, I don't know, right? Like it just can't happen to us. So I do enjoy these stories. And I kind of want to do like,
Joe LaVacca (22:36.051)
You
Joe Gambino (22:58.244)
I'm really curious here actually. You talked about FRC. I don't know if a lot of people listening to this podcast know what FRC is. That's functional range conditioning. I mean, all of us on this call, use it to some degree with our patients as far as things go, our clients. But I'm curious, you just talked about how you use it for yourself. So you got to talk about how you use it for yourself or how you use it with your clients that you see.
But how do you like maybe talk about like how you incorporate those principles specifically to help somebody who's coming in from because you're more on the fitness side than you know, Joe and well, I'm still on the fitness side to some degree, but I'm just really curious how you're blending the fitness side of things with FRC stuff and like when someone does come up with pain, how are you navigating all those pieces together?
Grayson Strange (23:47.178)
Yeah, yeah, totally. That's a great question. Well, for so long, prior to FRC stuff, we were really just like, if you just lift weights, you get stronger, you do body weight exercises, whatever. Exercising is the thing that fixes everybody's problems. And I always struggled with the fact that there were people who did that and they were like, shoulders feel amazing. Just doing these pull -ups, my shoulder's better. And then you have this other group of people who are like, every time I do pull -ups, my shoulder hurts.
My back hurts when I deadlift and...
for so long there was sort of this, well, let's just deadlift less, we'll deadlift higher, we'll just sort of avoid all those things that don't bother you and then we'll just do the things that you're good at and we'll just keep doing that and that's sort of the protocol. So was just like, that was it. There was just this divergent point of like, we avoid stuff, we do the things you're good at, that's fine. And then after getting into FRC stuff and having this different perspective, like the whole concept of looking at the individual and just
assessing what their body can do. Like how much does your shoulder move in just the shoulder joint? know, like seeing those things and having a method of looking at somebody and not just bringing everybody in. It's like, well, you can't do pull -ups yet. So you're just going to do banded pull -ups and being, and that being as sort of the simple assessment was like, I use a band, use assistance or you don't, but everybody's doing pull -ups too. Maybe this person shouldn't do pull -ups yet. Maybe we need to just give them a better shoulder and
find other things that they can train simultaneously and work on those qualities. And I mean, that alone was like something, even though it seems so damn simple, I'm sure if I lived three lifetimes in the woods by myself and all I had to do is train, I never would have figured that out. But like now it's like, cool, we just look at somebody. now, you know, it's, I still am on the training side, but at this point of doing this stuff, it's hard for me to even separate those things because it is.
Grayson Strange (25:45.39)
it does come down to performance stuff. It's like maybe you have this shoulder that's super limited and it's been giving you lots of pain and trouble and you do want to get back to lifting weights and getting stronger again. But that, those little things in there, whatever that is, like they're not performing well and we can use these principles to improve the performance of that very specific aspect of anatomy or we can use it to just, you you want to build muscle, you want to get stronger, faster, whatever. So, you know, really like,
So much of what we do with people, especially in the in -person training is trying to help them navigate those limitations so they can go back and do those things that they once could and can't now or that they really wanna be able to do and they've never been able to do it. Yeah, so I don't know, I don't know if that's really answering the question, but it really is like, I find it harder and harder to separate those things just because everybody's got those things. I I have all these parts of my body that still need that kind of.
level of training on them not just doing all the fun stuff that I would love to just so and show on social media you know so yeah I don't know did that answer the question
Joe LaVacca (26:50.513)
Yeah, I think it does. mean, I always find it interesting to even to you mentioned having this like sit in the woods for three years with your own thoughts. Would you be able to come, you know, with some sort of a process? And for those who are familiar with function, range, conditioning, or kin stretch, there's this whole big algorithm of decision making, right? That kind of takes you from one thing to the other. And I always find it hard for, for me, and I don't know, Joe, if you can relate to it's like,
well, how do I really describe my process and this algorithm in my mind? You know, because I've never, you know, written box by box, you know, what happens. I just kind of come to these conclusions. So I do think you did a really good job there. I think one of the things that is probably, you know, was a little bit lost on me when I was doing the FRC stuff was that conversation around pain, you know, and how to, you know, really blend those worlds. So when you do have a new client,
Grayson Strange (27:44.782)
Hmm
Joe LaVacca (27:46.993)
Are you giving them any pain guidelines, the do's and don'ts around it? Do you want them to stay away from it? Do you want them to engage it to a certain point? What's your best advice there?
Grayson Strange (27:57.832)
that's a great question. Yeah, I talk a lot about that. Again, this is all just from practice and experience, and I really don't know what's right or wrong. It's all anecdotal stuff, right? But when I have somebody come in, especially somebody who has a lot of pain, say they have pain in their shoulder joints. We're just looking at range of motion in the shoulder, and we look at something to start with, like rotation. Looking at what angles...
does it create pain in those acute areas that they have it? And then like how intense it is, I always try to ask them on like a one to 10 scale. like, is that a 10? Is it a one? Are you just aware of it? And then once we kind of establish a baseline of just movement related discomfort, if there is or there isn't, then we start going into training and finding those angles and sort of borders of where are the zones that we can actually apply some load here, whether that's passive stretching or isometrics or whatever.
Where does that start to cause discomfort? And then what does that discomfort feel like? Is it really, know, are you feeling like a very acute point? Is it more global? Is it present when we stop the loading? know, like does it linger on? All of those little details I find are really, really helpful and just even getting them to pay more attention to it. You know, I think a lot of the time, like something that this kind of training made me realize with my own body was I never thought about what was happening too much. It was just sort of like, my back feels weird.
But that was it, I never thought about it. It was like, where does it feel weird? How intense is it? Does it linger a long time? If I load it and I feel that low level of discomfort during the load and then I stop, does it go away and does it stay gone or does it come back later in the day? mean, I think those are sort of the questions that I try to ask them and figure out, especially on like the first session when we're training. And then my goal with all of that is to give them a little bit of work that they can go do.
Joe LaVacca (29:33.801)
Yeah.
Grayson Strange (29:45.826)
the most minimal amount of work possible. Maybe I try to give them like five minutes of homework where they're working within those angles and they're keeping in mind all of those things that we discussed about the sensations that we want and the sensations that maybe we don't want. And again, you know, then it's like we come back. How did all that training go? Were you able to stay within those parameters that we discussed as far as intensity of the pain, stuff like that? How did it all go? Did your shoulder blow up the next day? Maybe, all right, well, cool. We know that we probably used a little bit too much intensity. Maybe we worked in the wrong angles.
But I think if anything that I've learned out of all the time, you know, trying to navigate this giant rabbit hole of the FRC world at least, that those little details are the things that make the most change when you really pay attention to them and use those as the guidelines. You know, I think like going back to what you said about going into FRC at first, the first thing I was like, this is amazing, this totally makes sense.
I'm completely overwhelmed, I have no idea where to start. so starting again was just sort of like, well, you just put somebody in their end range and you just passively stretch and then you just start loading it. And that's it. You know, it's like, okay, cool. So we're teaching kin stretch classes now and that's what we're having people do. And again, it was kind of that same thing where we have these people who are like, my God, I feel so amazing after doing kin stretch. Like my back has just stopped hurting. We had other people who were like, every time I do that 90 -90 position, like it hurts, like my hip hurts, my back hurts or whatever. So again, it was that, like there's some...
Joe LaVacca (30:45.129)
You
Grayson Strange (31:12.418)
component of this that we're not that we're not dealing with at the individual level. It's not like everybody can just, you know, stretch their shoulder and end range and start loading isometrics intensely. There's all that little nuance in there and those sensations that you were getting and how that feels when you're loading and after and all that stuff is like that's the most valuable information to me. And I think that using that as the best way to really make sure that you're getting somebody to do the thing that they're supposed to be doing because like
I don't know, the individual aspect of training cannot be overstated, I think.
Joe Gambino (31:46.22)
Yeah, no, I love how you laid that out for sure. think it's a, I think actually do a really good job of like, you don't have like this, like specific, but I think the general concept that you just put out there is like exactly what Joe and I do, which is great to hear because it's like the nice, like if you have that understanding of like, what's okay, what's not okay. And you can build that experience and you can build that with your client and let them understand like pain's okay, right? Like.
Joe LaVacca (31:46.728)
Well said.
Grayson Strange (32:01.71)
Nice.
Joe Gambino (32:12.738)
It's not a bad thing to have some pain when you're doing things. You need to navigate that to get better most of the time. But there's definitely a clear point where it's too much and there's definitely a clear point where you're not loading it enough and how do you find that middle ground? That's the arts, I think, of helping somebody get out of pain. I think you do a pretty good job of that. So that's pretty cool to hear.
Grayson Strange (32:13.016)
Yeah.
Grayson Strange (32:31.244)
man, I appreciate that. I always laugh with people like jokingly if we're getting on the phone and we're doing like a remote assessment, they're like, what are we gonna do? And I'm like, well, we're gonna train. But we're gonna have some really in -depth discussion about all of your feelings like at a level that you've probably never had to talk or think about it. So this is gonna feel like therapy in some ways while we're doing this stuff. And it is really, you know, it's like the amount of discussion that needs to happen with somebody when you're not doing it in person is really, I used to get.
Joe LaVacca (32:46.088)
Yeah.
Grayson Strange (32:58.848)
exhausted from doing that just because it was like I need to ask more questions I need to get them to explain this to me in more ways and it's you know it's it's funny but I really yeah I think that's that's the most important part for sure
Joe Gambino (33:02.734)
Mm -hmm.
Joe LaVacca (33:09.737)
Yeah, now you're speaking my language totally, Grayson. mean, I think sometimes I look up and even I do 75 minute initial evaluations and I look up and I'm like, shit, it's been 72 minutes and we haven't gone to an assessment yet. Well, maybe we'll get that next time. But you like you bring up a great point. mean, yeah, there's physical suffering and mechanical pain, but there's the emotional component of people losing their identity. There's the social component of not being part of the gym or I've even had people be really part of active families and not feel like they can keep up.
Grayson Strange (33:12.29)
You
Grayson Strange (33:17.059)
Yeah.
Joe LaVacca (33:38.921)
And all of these things magnify, I think, the experience of pain. Not necessarily like, hey, thinking happy thoughts, now I don't have pain anymore. But when that three, four, five out of 10 pain is magnified, it really just eats at people. It eats at people, it eats at people. So I appreciate that you brought that up.
Grayson Strange (33:39.48)
Yeah.
Grayson Strange (33:44.92)
Totally.
Grayson Strange (33:57.394)
of course. Much respect. I know you guys get it.
Joe Gambino (34:01.166)
You
Joe LaVacca (34:01.74)
Alright.
Joe Gambino (34:04.708)
So I want to ask this question here and I want to kind of segue and like, you know, I mean, we're talking about pain here. But Joe and I actually have this conversation. I don't remember how long ago about like leaving reps in the tank, going to failure, things like that. So when should people go to failure? When should people leave reps in the tank? And then kind of keeping that, you know, theme of like, you know, what happens when someone comes in with the bum shoulder and how we're kind of navigating all these pieces.
How do all those things kind of fit? Maybe we can just talk about like how we're strength work, and all that stuff together for somebody.
Grayson Strange (34:40.526)
Yeah.
Grayson Strange (34:44.194)
Yeah, that's a good one. Yeah, I mean, I think, you know, again, like with all this training stuff, I find the longer that I do it, the more I really just say the thing that everybody hates, just like, it just depends. It just, I don't know, you know, like, and for people who are not as familiar with FRC, there's all these subcategories of functional range conditioning. So the stuff that we do for training is called the internal strength model.
And it is very much about, you you're putting, you're allocating time to these different components of your body, your joint space, your nervous system, your connective tissue, your muscles. And when we do muscular work, you know, we're, we're, we're training it with intensity with the goal being doing the most minimal amount of volume necessary to create that response, right? Like I want hypertrophy, so I'm going to try to do one set to failure. That's kind of the general principle. Now, like you said, who should do that? I don't know.
Turns out, all the years that I trained, I started training lifting weights when I was like a freshman in high school, so I was like 14. So, so many years of training, and when I first started training with this mindset of like, I'm gonna do one set to failure, it took me months and months and months to try to get that right. Like, I had no idea what training to involuntary failure actually was. You know, so much of my training was just like, this is uncomfortable, it sucks, and I wanna stop.
And so I think that one, the component of just learning what intensity feels like on your body and truly feel what maximal intensity feels like where you're trying as hard as you can and you're still not able to do it. Like that's something that is a skill that takes a really long time to hone and develop. And so when it comes to, know, who's appropriate for doing that, it really, always is so individualized. I think, you know, if I get somebody who's
experienced with training but they've never gone to failure there's a lot of discussion around like this is what we're looking for with failure however we need to determine if that level of intensity is even appropriate on these body parts so what i try to get what i like to do with people is like if they're they're not they haven't done that kind of training and a lot of the time they've either not trained to failure or they just haven't done a lot of joint specific type training i really focus on trying to progress intensity on just the the joint specific stuff like
Grayson Strange (37:07.542)
an intensity not going to failure on muscular work, but maybe just intensity on maximal isometrics at some point and gradually progressing to that point. And then I think that the psychological side of going to failure is like, is this something that's even appealing to you to do? Because for some people they're like, I don't, you know, I think about like the way that I felt doing CrossFit in the beginning, I was young, I was like, yes, I'm going to vomit today from working out. And that was like, for some reason that was appealing.
But that transitioned into like anxiety about seeing a clock and like, my God, that clock's counting down. Like I would get this feeling of like, I'm to have to do something when that clock gets to a certain point. And I hated that feeling. And I think for a lot of people, they're like, I want to work out and I want to feel good. I don't know if I want to feel that. The intensity of trying to squat until I can't stand up anymore, you know? And so I think, I think where we, what we really try to focus on is just trying to educate people on like.
On this end of the spectrum, can train to failure and this might be the most efficient use of your time and this might optimize your results because you're you're sending your body a strong signal to change something and there's lots of energy left to recover from it. You don't have to do that though, obviously we've all gotten strong doing lots of other stuff and just lifting weights. So maybe let's try to do two sets or what sounds right. Maybe you just want to do three sets and learn because I think, you know, the value of the lower intensity stuff, especially on.
for somebody who's not as inclined to use that intensity is that it's all just giving you information about how you train. It's like you did three sets of five squats today. And on that fifth set of squats, let's talk about what it felt like. Could you have done eight squats on that set? Cool, let's work on maybe paring that down when we're adding a little bit of intensity, but doing it at a level where you're not losing motivation to work out and you're not feeling like you can't walk when you leave the gym.
I guess that's the best answer is my approach is I try to explain to people why we would want to train to failure and what the advantages are of doing that and then find that right recipe for them. Like even in our program now, you know, we have like put in options of this is the option when you want to use intensity. If you're not ready to do that, you don't like that. It's scary. It doesn't feel good. It causes issues. Like here's the option to use less intensity and
Joe LaVacca (39:23.059)
Thanks.
Grayson Strange (39:28.128)
and learn from that and they'll probably start to figure out that there are things that you can do to failure. Maybe you can do this exercise to failure and that feels good and it's enjoyable. You like doing bicep curls and that's a simple one. Your elbows are happy, but maybe we don't need to do deadlifts to failure, you know? So I think that's, again, it just comes down to that, explaining that there's a lot of individuality to that and that it, you know, it doesn't have to be that way. But these are the reasons why it's good to do one or the other.
Joe LaVacca (39:53.969)
Yeah, I really like the options that you laid out there, like, because people definitely feel safe in one position and probably not the other. And what I think I've realized with people with pain is they're naturally more conservative, especially when it comes to moving and loading that particular part of their body. Right. So what I've almost started to do is use bicep curls. Right. And I'll say, Hey, all right, you know what, no matter what, as long as they're not in like, you know, inflamed elbow states, right. But I'll do this with back pain people, knee pain people, right. I'll walk them over to the bar and I'm like,
Grayson Strange (40:01.057)
Yeah, yeah.
Grayson Strange (40:18.627)
Totally.
Joe LaVacca (40:21.865)
All right, I want you to work to your perception, your rate of perceived exertion, about a seven or eight out of 10. And I don't give them any context of that. They go and they're like, yeah, all right, this is about a seven or eight. And they put the bar down and I'm like, okay, what made you feel like it was a seven or eight? Describe that feeling for me. And they're like, they give me an example. And then I go, okay, the next set, I want you to just go until you feel that bar slow. So go till you slow. And then they go and then they're like that one rep that just starts to slow down. I'm like, cool, that's it, boom.
Grayson Strange (40:37.965)
Yeah.
Joe LaVacca (40:50.635)
wow, we got like another five or six reps there. What do you think changed? You know? And then they're like, well, I don't know. just, like you said, just went until I slowed down. It's like, okay, well now we have an idea of like, there's probably maybe another couple of reps in there. Now you see what I mean on how important it is for us to maybe think about this with your squat practice, your deadlift practice, your row practice and everything else is your perceived exertion, especially in the beginning, when you're new to this and you're sort of feeling a little bit hesitant, it's probably gonna be much actually higher.
Grayson Strange (40:52.877)
Yeah.
Grayson Strange (40:59.406)
I love that.
Joe LaVacca (41:20.413)
than what your body can do. So that's sort of like the little like journey I put them on, but I do like having this split, because I work with a lot of people virtually too, to just be like, hey, if you like this, do this. And if you don't like this, maybe take this route.
Grayson Strange (41:22.499)
Yeah.
Grayson Strange (41:34.126)
Yeah, absolutely. I love that. That's awesome. I think it's, it's funny. It's also just funny too. Like, I mean, I think, you know, where we get a lot of people in as people who, they want to, they want to get back to doing performance related stuff. So we're dealing with funky shoulders and backs and all that stuff. But I get it. I always laugh because we do get people in there where like we have the, after you have the opposite conversation, like you can't just do everything at 10 out of 10, you don't need to go to failure on 15 exercises and
It's interesting psychologically how people gravitate towards that. People are like, man, that was so hard, just like you said, doing those curls. And they're like, all right, let's try another set. And I'm like, you just went for a whole extra minute, but it still felt hard, right? So it's all information. I think when I was first trying to do the stuff to failure, would always, I'm a terrible self -coach. I love training other people and I can be totally reasonable, but I just am an asshole to myself. He's like,
Joe Gambino (42:14.084)
Hehehe.
Grayson Strange (42:33.154)
suck you can't go to failure but what I started to realize is like this is really good though like I wanted to go to failure and this time with this weight and look what I ended up doing it's like well cool now I know exactly how I can improve those metrics and it works really well with everybody which is which is cool
Joe Gambino (42:47.748)
That's funny. I actually see this a lot. just want to touch base on this before I ask my question for you. You said you're an asshole to yourself when it comes to training, but I think a lot of people don't give themselves enough grace. And I actually been finding myself having this conversation with a lot of people, especially people who struggled to even have consistency in the first place. It's like, well, right now you're not doing anything. And you're like, we put together this plan and you're
Grayson Strange (42:59.106)
Ha ha ha.
Joe Gambino (43:17.476)
and you're trying like you're upset that you did like 75 % of the work and you did this for a month and now you feel this much better. Like it doesn't matter if you missed that 25%. Like you need to give yourself that grace. Like don't be an ass like don't be an asshole to yourself. Right? Like, you know, give yourself some like really what matters at the end of the day is that you're moving in the direction that you want. Right? It's not how many sessions or how many check marks you put because there are people who go to the gym every day. I don't see it. They're in the same place.
Grayson Strange (43:34.318)
Seems so simple.
Joe Gambino (43:45.326)
today as they are a year from now, right? There's no changes that actually happen, right? So I think those are the things that people, I hope someone takes that away from this episode. But maybe this will be the last question, because I don't want, know where, this is already a episode that's longer than usual for us. But I'm really curious as far as, you know, currently, are you doing like,
Grayson Strange (43:54.973)
yeah.
Grayson Strange (44:02.552)
You
Joe Gambino (44:11.832)
how do you blend like the traditional, I guess this is my question, how do you, like the traditional model of strength training, you like when I was working at the, like, you know, college level of sports, right? It's like, you're using either percentages of max, you're doing RPEs, it's, you know, multiple sets of things, right? And like all those things work really well, right? Like you can get someone strong, like I've done it before and I've been able to put on a whole lot of size and mass and strength gains and things like that.
And then I feel like the going to failure that's like way more of like bodybuilding strategies, right? Like with this higher volume going to failure, like it's very different. Right? Like that's performance driven. We don't really, they don't like failure in that environment as much. Right. And so how are you blending all these things? We could probably have a whole conversation about this for a really long time. So I'm just like, I'll just leave you with that, those thoughts and just see where you take it.
Grayson Strange (44:48.674)
Yeah.
Grayson Strange (45:03.906)
Yeah, totally, I'll try to do a brief one. Yeah, I you know, I very much try to follow, again, my interpretation of the internal strength model. It's, like the FRC stuff, it's so vast. There's so much, everybody's own flavor of it, right? So like, I have the strength things that I like. I mean, again, like the only really athletic thing that I'm doing now is jujitsu, so the rest is just.
strength training stuff that I like. And I really like old time, like strongman training, that kind of stuff and body weight stuff. So, you know, what I really focus on is obviously like, if it's a squat day, you know, I'm going to try to train the joints that are involved in the squat specifically. And my goal has always been since doing FRC stuff is to try to push the intensity on the joint specific stuff at the same level that I would push the intensity on trying to build a stronger squat or bigger legs.
So I don't always do, obviously I don't use that intensity in every session on every single part, but a big focus is like I want to be able to use my hip internal rotation. I want to be able to load that to failure. want to be capable of doing that and have that feel good on my body. So there's always a component of trying to push the intensity on the joint specific stuff.
And then, you know, then I really am trying to do that like super minimal volume and lately even I've really been just trying to pair that down and see what is the least amount of training that I can do to push these numbers and see improvement or add a little bit of size or something like that. And that's, that's pretty much been it. So like when I'm doing like a leg day, if I'm doing squats, I mean, I'll really, I'll, I'll get my hips, my ankles and my knees and maybe a little bit of like lumbar training and then I'll do
some kind of squat to failure. And sometimes that is like, really love like, if guys are familiar with like the Steinborn squat where you're starting with the bar tipped up on the floor and you go down and you do squats like that or something. And I'll do that to failure. You know, not, I guess not to get into the really super nitty gritty stuff of the internal strength model, but sometimes I'll, I might do two sets of leg exercises because I want to train different aspects of stuff. Like maybe I want to do a set for hypertrophy of
Grayson Strange (47:23.64)
fast twitch fiber, like maximal strength or something. And then I'm like, all right, I want some endurance too, so I'm going to do a longer set and do lunges to failure. But my training is really simple in that regard. I mean, I think, you know, what gets shown on social media, I mean, I'm always stuck in that mindset of like, well, I want it, this needs to be novel looking. So it gets the tricks, the algorithm and the thinking that I'm doing something cool. And so sometimes I think the joint specific stuff always looks funky and complicated, but really it's, when I look at my training now, is
Simple in that way where it is really it's like a hip a knee an ankle a squat cars Control or take the rotation. Sorry. I'm using FRC lingo and that's it And so I'm like right now I do like three days a week of strength work and I train for 60 to 90 minutes that's about as much as I can squeeze in for the strength related stuff and you know going back to that like I'm somebody who is very
Joe LaVacca (48:01.202)
Mm
Grayson Strange (48:17.174)
rigid with how I, you know, if I get this idea in my head that this is how I'm gonna train and like I am completely inflexible and I suck at adjusting that based on stress, sleep, life, kids, whatever's going on. so programs for me are really hard to follow because like, well that's the program and if I didn't do it, I'm a sucky person because I didn't finish what was on the program. I didn't get A through Z, you know. And this kind of training has been really good because it's let me kind of step back and just be like.
Today, you were gonna bend your hips and your knees. What should you do to do that? It's like, okay, cool, I plug in a couple things and I finish with a squat, I can check that box, and it's just so much simpler and loose, and that's really good for my mental inflexibility, I think.
Joe LaVacca (49:02.877)
Love that.
Joe LaVacca (49:06.665)
All right Joe, we got any other questions or?
Joe Gambino (49:07.768)
Awesome,
I don't, don't. Well, Grayson, it's been a pleasure to have you. Is there, I'll give you the floor real quick if there's anything that you wanna plug, talk about, how they can find you. I'll get everything in the show notes as well. But take a couple minutes here.
Grayson Strange (49:16.52)
likewise.
Joe LaVacca (49:16.733)
Yes.
Grayson Strange (49:27.914)
Yeah, totally. don't, you know, actually there was a question on the list that you sent me. was like, what would you recommend for somebody doing mobility work? And I feel like this is a good segue into that just because going into that, I, for somebody like me, and I, I know if there's somebody like me, there's probably other people who are thinking the same way. Like I need to do mobility work. And so I need like, I got to change my whole training routine. And like, if anything that this training has taught me is that the smallest amount goes such a long way.
Joe LaVacca (49:37.777)
perfect.
Joe Gambino (49:44.548)
Yep.
Grayson Strange (49:56.846)
And so like, if you're trying to get into mobility stuff, you have a cranky body part, like, find help, go see these guys, find me on Instagram, whatever, and find something that you can start doing. And if you start doing five minutes of something on that part a day, and it might not even have to be every day, that's probably the most extreme example, but five minutes of stuff a few times a week can really be the difference between having a body part that does all the things that you want or a body part that just sucks. So.
Just start, it only takes a little bit, and if you don't know what to do, there's lots of people out here who have really good information, so just go ask somebody. That's the best thing that I can say. Outside of that, I'm on Instagram.
Strange Grayson is my handle. It's a picture of my dog wearing sunglasses and I will never change my profile picture. if you see that, there's so, I mean, you know, I'm constantly torn with this thing of like, there's these things that you can do on social media to get your stuff seen better. And I just, again, I'm mentally inflexible. like, I don't want to change my profile picture. I don't refuse to use popular music. There's so many things that I suck at and I just won't change. And so that's, if you see that picture, it is me.
Joe LaVacca (50:42.825)
I just realized that.
Joe Gambino (50:48.013)
Hahaha.
Grayson Strange (51:09.558)
I'm in there. There'll be lots of pictures of me, videos of training and stuff, but it's just my dog wearing sunglasses. The name of our business is Basis Health and Performance New York. We have online programs. We do assessments. We also do in -person training if you're around these parts. I don't know, that's it. I'm very bad at plugging myself. I don't know, that's all I got.
Joe LaVacca (51:15.219)
That's awesome.
Joe Gambino (51:15.554)
That's funny.
Joe Gambino (51:30.468)
Well, yeah.
Joe LaVacca (51:32.371)
We'll do it for you, Grayson. You were amazing. I really appreciate your time and all the information that you were willing to share with us. It was very, very great. I appreciate it.
Grayson Strange (51:36.398)
Thank you guys.
Grayson Strange (51:41.816)
Of course, it was so nice to be here. It's really nice to meet you guys and talk in person too. I really appreciate it. One of these days, we have to come to the city. I could definitely make it down to the city, but we'll have to come hang out. I would love to see your spot too.
Joe Gambino (51:42.062)
Yes, same here, my friend.
Joe LaVacca (51:56.349)
Yeah, yeah, anytime, man. You're always welcome. yeah. Saratoga Springs, you said, right? Yeah. Yeah. Trust me. Yeah. Well, trust me. I'm always looking to get away from the city. So,
Grayson Strange (52:01.624)
Saratoga Springs, yep. Yeah, I don't know if you do horse racing stuff, but there's lots of that up here.
Joe Gambino (52:06.254)
Mm -hmm.
Grayson Strange (52:08.792)
Cool, cool. Yeah, this is a train. I mean, you could take the train up here. It's a pretty nice train ride.
Joe Gambino (52:08.881)
Yes.
Joe LaVacca (52:13.681)
Yeah, yeah, absolutely, absolutely. All right, well, have a wonderful weekend. Thank you again. Best to you and your family. And thank you. Talk to you soon,
Grayson Strange (52:18.284)
You guys too, thank you. Safe travels.
Yeah, all right. Thank you guys. Take care. We'll see you.