The Ready State, 150 Mitchell Boulevard (2026)

15/04/2026

Got quad drama? 🎭⁠ (Yea… we’ve all been there)
⁠
But let’s talk point (vector) isometrics.⁠
⁠
Just like in climbing, where vector loads create a mechanical advantage, applying a load to your musculature can have similar effects.⁠
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Even without much loading at the point of application, the effects at either end (the anchors) are significant.⁠
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I find this approach is especially useful for those dealing with tendinopathies or hot spots at muscle insertions.

By introducing targeted loading, you can effectively manage discomfort while your body, resilient and adaptable, adapts to the stress.⁠
⁠
Integrating breathing techniques and contract-relax methods can help restore function and lessen discomfort.⁠

If you’re in the market for more relief and performance-enhancing instruction… comment 'TRIAL' to download the Mobility Coach app & access a whole library of mobilization videos today. 💪

14/04/2026

Why do so many women feel unsafe doing everyday things like going for a run, taking an Uber, or walking through a parking lot? In this powerful clip, Cesalina Gracie speaks about the harsh reality of women’s safety, the mental load women carry every day, and why this reality must change. It’s a meaningful conversation about fear, awareness, and the cost of living in a world that often doesn’t feel safe for women.

What you’ll learn:
⚠️ Why everyday activities can feel unsafe for women
🏃 How fear impacts simple choices like running or working out
🚗 Why women often stay on high alert in Ubers and parking lots
🧠 The hidden mental load women carry for personal safety
💬 Why conversations about women’s safety need more attention

Comment ‘187’ to get the episode sent directly to your inbox!

14/04/2026

Shoulder a little cranky but you still want to train? 💪

Good. Let’s work.

Try this ⤵️
🔹 Lie on your back.
🔹 Press a kettlebell or dumbbell over your chest.
🔹 Hang out for 30–60 seconds. Breathe. Add small, controlled movements.

Simple on purpose.

That load gently centrates the humeral head into the socket, giving the posterior capsule some input and reminding the joint where home base is.

Sometimes the shoulder just needs better information.

The goal is to restore position so you can keep training.

If little tweaks keep interrupting your progress, that’s a systems problem… and it’s solvable.

Comment 'TRIAL' and I’ll get you a free week inside Mobility Coach so you can start addressing it.

13/04/2026

Protein is starting to feel like the new CBD. 👀

It’s showing up in everything. 🥨 Pretzels, drinks, snacks that didn’t used to have anything to do with nutrition are now suddenly “high protein.”

I’m not anti-protein. Honestly… I’m all in.

What I care about is the foundation.

When we’re working with athletes, we still anchor everything in whole food. 🥛🍳👨‍🍳

That’s where the nutrients are. That’s what supports recovery and adaptation over time.

Packaged options can help fill gaps. They’re convenient. They make it easier to hit intake when life gets busy.

They just shouldn’t be doing all the heavy lifting.

If most of your protein is coming from something with a long shelf life it may be worth worth zooming out.

Start with real food. Let the rest support it. 💪

And if you are in need of some of that extra support… my go-to is any of the protein options from .momentous… all the flavors are delicious (shoutout strawberry! 🍓) — use code ‘TRS’ for a sweet discount!

13/04/2026

Of course I’m taking cues from the greatest sci-fi author of all time. 💪

🪱 And yes, if your training doesn’t at least prepare you to survive a sandworm encounter, we need to talk.

But Herbert’s point is dead on. Under stress, you don’t suddenly discover discipline or clarity. Your nervous system reaches for whatever it has practiced most.

If you’ve rehearsed calm breathing under load, you’ll look for that.
If you’ve trained positions when things feel hard, you’ll return to those shapes.
If you’ve only ever trained in ideal conditions, stress tends to expose that gap.

This is why I think about durability as more than tissue capacity.

Training is rehearsal for how you respond when things get uncomfortable, fast, chaotic, or uncertain.

You are teaching your system which direction to lean.

So the real question is ➡️ what are you reinforcing every day?

Follow me for more of what I’m reading, training, and thinking about in the durability game (plus some sci-fi gems).

13/04/2026

📖 What I’m reading right now: ’s Hormone Havoc.

As a coach, I spend a lot of time thinking about physiology (it’s not like I spent years earning my doctorate in the field or anything).

As a husband, a dad of two daughters, and a coach with female clients… I also feel a responsibility to understand what women are navigating hormonally (especially during perimenopause and beyond).

Dr. Shah brings real clarity to a space that’s often oversimplified (or, simply overlooked).

She’s double board-certified, has 15+ years of clinical experience, and she translates complex endocrine science into practical frameworks around nutrition, strength training, recovery, and lifestyle.

What she offers in this text is something actionable. It frames hormonal shifts as something to understand and work with, not something mysterious or inevitable.

We had Dr. Shah on The Ready State Podcast previously, and she’s the real deal… sharp, thoughtful, and grounded in evidence.

If you coach women, train women, live with women, or are raising girls, this is worth your time.

Comment AMBUSH if you want to stay in the loop on what I’m reading and thinking about each week. 🙌

10/04/2026

I’m a big fan of low reps for adults. Three to five… it can be a real sweet spot. 👌

Why? Because the technique stays cleaner, fatigue is easier to read, and people actually load the bar.

Speed slows down, effort is obvious, set’s over. Simple.

Higher reps (yes, there is a time & a place for them) can make it harder to judge what’s really happening… especially if you’re newer to lifting.

Lower reps can give clearer feedback and better practice. Add more sets, and you get plenty of volume without turning things sloppy.

I also won’t hide my bias here. Pavel had a big influence on how I think about strength, and that idea of accumulating quality reps across multiple sets still holds up (especially as we get older).

Bottom line ➡️ I want people to be strong and confident under load. And I’m not interested in fear-based takes about lifting.

Follow me 🤙 if you want more of how I actually think about this stuff.

09/04/2026

What does it actually feel like to be in the death zone on Mount Everest? In this clip, Cesalina Gracie explains the physical reality of extreme altitude, why some climbers get headaches, and what happens when your body knows it’s in danger. It’s a powerful look at survival, preparation, and the body’s alarm system at the highest point on Earth.

What you’ll learn:
🏔️ What the death zone on Everest really does to the body
🫁 Why altitude affects every climber differently
⚠️ Why some people get headaches at base camp and above
🧬 What happens when your cells start dying at extreme elevation
💭 How your body signals danger in life-or-death conditions

Comment ‘187’ to get the episode sent directly to your inbox!

09/04/2026

& I had a conversation a while back on the podcast with naturopathic doctor & brain health expert .heathersandison that I’ve been thinking about again lately.

It was all about brain health and what actually moves the needle in protecting cognitive function over time. 🧠

One of the big takeaways for me is how much of this is still within our control in a very practical, day-to-day way.

The environments we spend time in, the air we breathe, what we eat, how we sleep, and how well our systems are actually clearing and recovering. All of that adds up.

We spent a good amount of time talking about exposure. The reality is that most of us are navigating more environmental load than we realize, whether that’s from less than ideal nutritiion, indoor air, or things building up over time.

At the same time, the body already has systems designed to deal with that.

Movement helps. Sleep helps. Nutrition helps. Giving the system what it needs to process and clear things matters.

It’s a reminder that this is really about supporting the basics consistently so the system can do its job… and something as seemingly simple as a regular 💩 goes a long way.

If you’re interested in performance, longevity, or just keeping your brain online as you age, this is worth your attention.

Give this episode another listen and see what stands out for you now: https://thereadystate.com/trs_podcast/dr-heather-sandison-reversing-alzheimers/

08/04/2026

One of the most important skills in sport has nothing to do with talent. 🏅

There’s a term we use called snitting. 👉 It’s what happens when things go wrong (miss a rep, blow a run, lose position) and instead of staying in it… you abandon the effort.

There’s no apparent upside left… so you quit/abandon the effort. This can lead to unintentional psychological consequences.

What’s up with that? Snitting is straight up weak..

This clip with the epic shows the opposite. One piece of equipment gone—no chance of winning. And the athlete finishes anyway.

That matters. When you stay in the work after a mistake, your brain learns something different. 🧠

The moment turns into practice. You don’t reinforce the pattern that says: if it’s not perfect, I’m done.

Mistakes are part of training. What counts is whether you stay engaged when they show up.

Finish the piece. Learn something. Don’t snit.

Follow me if you want more of how I think about performance, behavior, and the mental side of sport.

07/04/2026

What makes Brazilian Jiu-Jitsu different from other martial arts? In this clip, Cesalina Gracie explains why jiu-jitsu is often called human chess—a strategic, ever-changing game of timing, reactions, leverage, and control. Learn how BJJ revolutionized fighting through distance management, full-body connection, and thinking steps ahead.

What you’ll learn:
🧠 Why jiu-jitsu is called human chess
⚙️ How strategy and reactions shape every exchange
💪 Why leverage makes BJJ unique
📏 How distance changes the way people fight
🔄 Why no two jiu-jitsu classes feel the same

Comment ‘187’ to get the episode sent directly to your inbox!

07/04/2026

Fiber doesn’t get the same attention as protein, but it probably should. 👀

The current guideline is 14 grams of fiber per 1,000 calories consumed… which lands most adults somewhere around 28–34 grams per day.

Most people are clocking less than half that.

🥦 It’s important to remember that fiber isn’t just about digestion.

Higher fiber intake is consistently associated with lower LDL cholesterol, reduced cardiovascular disease risk, better metabolic health, & improved blood sugar regulation.

There’s also growing research linking adequate fiber intake to a healthier gut microbiome, lower systemic inflammation, and even reduced dementia risk.

There are two main types

➡️ Soluble fiber slows digestion and supports cholesterol and glucose control.
➡️Insoluble fiber adds bulk and keeps things moving. Both matter.

The simplest strategy? Eat a variety of fiber-rich foods (fruits, vegetables, legumes, whole grains, nuts, seeds) and reduce refined grains.

If you’re increasing intake, do it gradually & hydrate well. Your digestive system needs time to adapt.

I default to food first. But travel, training volume, and busy schedules can make consistency harder.

I’ve been experimenting with new Fiber+ from .momentous as a practical way to help close the gap when intake slips, and I love it.

Want more of the research I'm reading each week? Comment AMBUSH and I'll send you some things I think deserve your attention 😁

Monday	09:00 - 17:00
Tuesday	09:00 - 17:00
Wednesday	09:00 - 17:00
Thursday	09:00 - 17:00
Friday	09:00 - 17:00

The Ready State

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