Trexo PT & Performance

02/28/2025

Over the last month, I’ve had at least 1-2 clients struggling with illness every week. Training is challenging enough when your chasing audacious goals…add to the mix respiratory infections, poor sleep, or any other number of wellness variables and it can feel overwhelming to continue to train at a high level of proficiency.

Leaning on an evidence-informed approach, the following check list provides guardrails to guide runners and endurance athletes in identifying appropriate return to run and training decision making following illness (e.g. influenza, respiratory illness, COVID, and more...)

NOTE: This is not medical advice, nor should this take the place of consultation with a licensed health professional when/where appropriate. When in doubt, consult a trusted and licensed professional to ensure you are considering all of the variables unique to your situation.

Wishing you healthy and productive training!

08/23/2024

Over the last few days Chris Johnson () and I have announced the re-launch of 🏃🏻The Running Coach Conclave™, which will kick off the week of September 23rd and run through December 2024.

Perhaps you’ve wondered what content will be covered, whether or not this is applicable to your practice setting or professional goals, or perhaps you’re curious on what to expect.

We wanted to pull back the curtain and give you a behind the scenes look into the content we’ll be covering this fall. Topics will include:
⏱️ An introduction to coaching - outlining a conceptual framework
✍️ Crafting your coaching philosophy and core values
🎬 Application and action in coaching
👨‍💻 Programming fundamentals
😢➡️😁 The injury-to-performance spectrum - from the front lines
📞 Communication and social context in coaching
💪 And a hell of a lot more…

If this piques your interest or you’d just like more information we’d love to chat with you further to see if this is the right fit for you. Click the 🔗 in my bio, send me a ✉️ (DM), or comment “CONCLAVE” below. We can’t wait to lock arms with you this fall!

09/02/2023

If you follow ultra marathoning and trail running you’ve undoubtedly been watching the finish of UTMB from Chamonix.

Remarkably, the impossible has become possible!!

For the women, Courtney Dauwalter has won for a 3rd time, and becomes the first EVER to win Western States, Hardrock 100 and UTMB in the same year.

On the men’s side, Jim Walmsley becomes the first American to win UTMB. More impressive yet, it comes on his 5th try and and 7 years after his first attempt… including 2x DNF’s in ’18 and ’21.

Many said Courtney was on the path to injury racing so much with so little opportunity for recovery. Others said Jim was past his prime and would never contend for a win.

Each had previously DNF’ed multiple times throughout their careers, struggled with injury, had set backs, missed workouts… you get the picture. On paper, they had failed.

But as Einstein noted, “You never fail until you stop trying.”

Running challenges us physically and mentally, and we are often met with adversity, sometimes greatest from within.

Despite these challenges, showing up for the next run, the next session, the next race undeterred and focused on what lies ahead fosters consistency and ultimately leads to breakthrough performances and success. We can look to Jim and Courtney as shining examples of this very notion.

If you’re looking to learn more about how to navigate adversity in training and racing, or perhaps are curious on ‘next steps’ for programming considerations for runners, and I will be offering The Running Coach Conclave: A 3-Month Mastermind For Clinicians Ready to Refine Their Run Coaching Practices beginning 9/18/23. 10 seats are being offered and only 3 remain - this course will fill up! Follow the link in my bio for more information or DM me with any questions. We’d love to have you join us!

📸Patrick Boucher (Chamonix - Unsplash)

12/21/2022

Lately, my conversations with clients have centered around the theme of planning and preparing for 2023.  The natural ebb and flow of training allows a bit of a natural rest period towards the end of the year, providing an opportunity to consider what goals will serve as a springboard to achieve outcomes in the weeks, months, and year to come. 
 
Much of the conversations have been encouraging a consideration of “process” goals vs. “outcome” goals.  At first glance, you might think this is an exercise in semantics. However, it is more of an ‘order of operations’ concept.  It is darn near impossible to accomplish an ambitious goal (e.g. BQ, world-champs qualifications…) without having rightly examined the necessary steps for achievement. If you don’t spend time laying a proper foundation of consistency, adaptability, and recovery you’re unlikely to achieve the desired outcome.
 
And while a one-size-fits-all approach is rarely the solution…addition by subtraction is a great place to start.  How so? 
 
Do less!
 
Or as Kipchoge would say, ensure you are taking a daily dose of Vitamin N (i.e. the ability to say “no” more often).
 
The result of goal setting is the ability to establish what your highest priorities are, and in doing so… you’ve also identified what is less of a priority (addition by substraction), enabling you to unapologetically say “no” to lower priorities. “The enemy of the best is often the good.” (Steven Covey)
 
As you look to 2023 consider what processes are in need of development and refinement, and if possible, partner with like-minded individuals who can help you achieve your goals.  Having a sense of community is often a strong buffer to burnout and fatigue.

03/21/2022

“The reality is…I’m an idiot.” - Simon Sinek

Wait…what?!? Isn’t this the same guy who has one of the MOST WATCHED TED talks of all time (i.e. The Golden Circle)? How is he an idiot? (hint: he’s not - but he’s comfortable being uncomfortable… context!)

It’s all about introspection and perception. 🧐

Recently, I’ve been having many conversations with coaches, clinicians, students and others looking to refine their understanding and approach to working with runners. And one common theme persists…

⚠️ Folks don’t know what they don’t know.

And as Benjamin Franklin noted, “Life’s tragedy is that we get old too soon and wise too late.”

So how can we combat this lack of knowledge, or worse yet, this arrogance that all too often clouds our judgement and impairs our growth?

Ultimately, we must think critically… about our ideas, thoughts, and actions…and even the ‘lived experience’ that influences these parts of our personal and professional development.

Thankfully, Manske & Lehecka (2012) have outlined a process to get us started - consider the following as a brief self-audit:
✅ Am I asking well-formulated, specific, and thoughtful questions? (this is a key part of the process!!!)
✅ Am I efficient my ability to find relevant evidence? (read: do I embrace the process of knowledge acquisition)
✅ Am I critically assessing it? (…do I have the tools to do so…)
✅ Am I integrating the evidence? (…am I growing or stagnating…)
✅ How do I know if I am succeeding? Hint: Audit, Mentorship, Constructive Feedback, and Reflection

If you’re looking to hack the outcome without laying a foundation that embraces the process your arrogance is overshadowing what could become your expertise.
#509

01/07/2022

I’m updating and synthesizing content related to the lumbar spine in preparation for Spring 2022 musculoskeletal content.

Despite evidence demonstrating spontaneous resolution of disc pathology barely a third of patients receive rehabilitation consultation, and less than 15% establish any consistency of skilled care. 😬

While these numbers are underwhelming at best, the statistic that is most concerning 😮 is that >80% receive opioid prescriptions. 🤦‍♂️

We can, and should, do better!

As Tim Flynn has observed, “Never underestimate the power of the medical 🏥system to make you worse.”

01/05/2022

Academicians often fall into 1 of 2 camps – their lecture (and lab) content either stagnates, remaining the same year-after-year despite emerging evidence, or…they continue to add more and more content in order to present ‘breadth and depth’ to students.

Neither is helpful to students 🧑‍💻 who are trying to handle multiple classes, varied and diverse content, and lives beyond the lab and classroom.

It is derelict to send students into a profession ill-prepared for contemporary and holistic practice due to dated instruction and content. So too, inundating students with more material year-after-year perpetuates a notion that “more is better” (which is often not the case) 🤦‍♂️

As I prepare for the start of the Spring 2022 semester my goal is to reduce content where and when able, synthesize, and present information in a way that is approachable and digestible by students. (e.g. my lecture on “Symptom Modification in LBP” has reduced from 116 to 92 slides despite updated references and additional content)

It’s a process I’ve yet to perfect (…and likely never will…)

However, we can and should do better.

What are your thoughts? 🤔

Without diluting programmatic rigor or failing to appreciate the very real requirements from accrediting bodies (institutional and professional - i.e. CAPTE) what realistic changes should be considered to better equip students entering the profession of physical therapy?

01/01/2022

🚨 NEW BLOG POST ALERT!

As our society embarks on the beginning of 2022, we all are provided an opportunity to either begin or continue a process of introspection and analysis.

Take 5 minutes ⏱ and consider 3 questions to help you align your priorities in the New Year. (🔗 link in bio)

Let me your thoughts 🧐 - ask questions❓- consider sharing the strategies and considerations you’ve planned to set in motion over the coming months.

Wishing you strong, healthy, and productive training in 2022 and beyond! 💪👊

If you are like most individuals, the end of 2021 and the start of a New Year often results in intentional or unintentional periods of reflection. Maybe you’ve thought of making a resolution or...