Bell Performance Therapy

07/15/2024

Self-talk is the inner dialogue humans have all day long with themselves and it has the ability to enhance or inhibit human performance depending on how it is used.

Self-talk helps humans understand the events that unfold in front of them, explain why things occur the way they do, enhance motivation when the right words and phrases are said, and can be highly impactful in making or breaking confidence. Foundations of Psychology have shown that patterned thinking over time tends to shape beliefs about ourselves and the world. If a high performing individual wants to have high self-concept and develop productive beliefs about their ability to perform, they need to think in certain ways to maximize their potential.

Dr. Robin Vealey of Miami University recommends three criteria to maximize self-talk to meet task demands:

-Purposeful
-Productive
-Present

This is an excerpt from our FREE e-book: An Ultimate Guide to Health & Wellness for the Tactical Athlete.

Comment “train or die” to receive a copy!

07/08/2024

Just finished a progress session with Brandon Bell Performance Therapy Iv been going to him since March to help with the recovery after my shoulder surgery. Thanks to him I feel Im much further along than I was at the same time for my other rotator cuff repair in 21. We met at Raw War cross fit gym. Great gym, well set up and met the owner, Todd, nice guy and he didn't even make me use a secret handshake to get into the Box.
Also Brandon offers 30 minute free initial session for first responders.
Check out his free book you can download at the link below, get it out and share the info. https://go.dptpreneur.com/widget/form/KMpAwXHyEo6H8vjd9wnu

06/24/2024

TRAIN, OR DIE: An Ultimate Guide To Health & Wellness For The Tactical Athlete

Link in Bio🔗

This first iteration WILL GROW and receive future edits. We wanted to get the initial info out ASAP

We encourage first responders to ask questions, request additional topics, and recommend resources they have put to the test.

We intend for this free e-book to become a wellness “bible” for first responders.

****ms

03/04/2024

If you haven’t been consistently working out and want to get back into it, but don’t know where to start…. Try this.

I call this the “Old Man Circuit”. Its purpose is to expose your body back to resistance at a level that won’t have you wrecked for days.

This is an intro to back exercise, not some secret tactical training. Cardio is just as important, these same expectations apply.

Expectations:
1. You won’t lift as much as you did 1, 5, 10 years ago. Put that ego aside Icarus. Think of it as you are just going through the motions.

2. It’s not too glamorous. That’s okay. Effective workouts usually aren’t anything like what you see on social media.

3. Showing up is GOOD ENOUGH. Being a “beginner” again means even the smallest amount of exercise stimulus is likely going to make you 1% better than you were yesterday.

4. Too much too soon is the biggest cause for injury. Slow, graded progressions over TIME with good RECOVERY practices are what allow your body to adapt.

Workout:

Pick 4-8 Different movements or machines in the gym and do 2 sets of 10 reps at a weight that’s moderately challenging but not near failure. Literally, you can do a lap around the gym with a few exercises and get out.

Example:
Machine Press - 2x10 (1-2 minute rest)
Leg Press - 2x10 (1-2 minute rest)
Machine Row- 2x10 (1-2 minute rest)
Leg Extensions - 2x10 (1-2 minute rest)
Hamstring Curls- 2x10 (1-2 minute rest)
Bicep Curls- 2x10 (1-2 minute rest)
DONE

Try it for about 2-3 weeks @ 2 times/week. Feel free to switch it up. After this “break in” period, you’ll better be able to feel out what you can handle.

Once you are consistent with the basics, it’s much easier to then do more specific programs with complex movements.

THERE IS NO PRE-REQUISITES TO TRY HARDER THINGS BUT A SLOWER PROGRESSION AT THE START WILL LIKELY SERVE YOU BETTER.

12/18/2023

Monday Shift Fire - Mindset Shift 🧠
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Cardio will improve your next set 🫀💪🏼
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Our body utilizes 3 metabolic pathways to make energy for our muscles to do work. When it comes to strong and powerful activities, the PCr (phosphocreatine) system is most utilized during the first 10 seconds or so. 📉

This system can quickly deplete with intense efforts. The only way for it to replenish is through phosphorylation inside of your mitochondria. To replenish this system so it’s ready for your next set, this process requires oxygen which travels via your circulatory system (and is influenced by many other things)
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When you have a better aerobic capacity, your body is better at oxygen transport, delivery, and utilization. The quicker and more efficiently you can replenish this PCr system during your rest between sets means you’ll have more available energy by the start of your next set. 📈
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This is why you see lifters take longer rest times! They need time for this system to replenish. An improved aerobic capacity could speed this time up. 💨
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Considering tactical athletes, the faster you can replenish PCr, the faster and more powerful you will be in subsequent exertions if situations require a GO! STOP! GO!
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Covering my bases- This does not mean, you only need to do cardio. Continuing to train strength will ultimately improve your maximum strength. Rather, consider a hybrid training approach that includes a combination of training stimuli to make you effective and efficient in all physical demands.
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Please send a DM if you have any questions.
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10/11/2023

Check out this FREE low back workshop run by Dr. Brandon Bellman. The workshop will go over assessments, explanations, and exercises to bullet proof your low back for CrossFit.

Attendees will get a special offer at the end of the seminar.

Register with QR code or link below:

https://go.dptpreneur.com/widget/form/YtNQgZUNi6kkVnRw2yuf

07/29/2023

So great to see Bell Performance Therapy at Westerville’s 4th Friday!! Check this team out!!
www.bellpt.com

07/04/2023

In Congress, July 4, 1776

The unanimous Declaration of the thirteen united States of America, When in the Course of human events, it becomes necessary for one people to dissolve the political bands which have connected them with another, and to assume among the powers of the earth, the separate and equal station to which the Laws of Nature and of Nature's God entitle them, a decent respect to the opinions of mankind requires that they should declare the causes which impel them to the separation.

We hold these truths to be self-evident, that all men are created equal, that they are endowed by their Creator with certain unalienable Rights, that among these are Life, Liberty and the pursuit of Happiness.--That to secure these rights, Governments are instituted among Men, deriving their just powers from the consent of the governed, --That whenever any Form of Government becomes destructive of these ends, it is the Right of the People to alter or to abolish it, and to institute new Government, laying its foundation on such principles and organizing its powers in such form, as to them shall seem most likely to effect their Safety and Happiness. Prudence, indeed, will dictate that Governments long established should not be changed for light and transient causes; and accordingly all experience hath shewn, that mankind are more disposed to suffer, while evils are sufferable, than to right themselves by abolishing the forms to which they are accustomed. But when a long train of abuses and usurpations, pursuing invariably the same Object evinces a design to reduce them under absolute Despotism, it is their right, it is their duty, to throw off such Government, and to provide new Guards for their future security.--Such has been the patient sufferance of these Colonies; and such is now the necessity which constrains them to alter their former Systems of Government.

06/26/2023

Embark on a journey of self-mastery.

06/19/2023

Motivation Monday

We can choose to cultivate a mindset that is resilient, calm, and wise, regardless of the challenges we face. Instead of being overwhelmed or disempowered by external events, we can find strength by aligning our thoughts and reactions with our values and principles.

02/01/2023

💬Here is what people have to say about Bell Performance Therapy ⭐️⭐️⭐️⭐️⭐️

If you need guidance in your health and wellness path, work with one of our:

👨🏻‍⚕️Physical Therapists
🥑Dietitians
🧠Mental Performance Coaches
🏋🏾‍♂️Performance Specialists

🦸🏻‍♂️ Let us be the guide in your superhero story.

Feel free to reach out with questions.

➡️DM or 📧Email
Info@bellpt.com

🌐 Check us out
www.bellpt.com
(Link in bio)

📍Operations run out of Westerville, Ohio

❗️This is not medical advice. If you would like advice please contact us for an appointment.

12/22/2022