Mike Cernovich

An admixture of mindset and media

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How a Foam Roller Can Change Your Life (How to use one and what you need to get started).

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Cerno readers know, I’ve been through hell and back physically. Life in general seems pretty ordinary until it’s not. Health and the absence of pain are two things you don’t think about until they’re nowhere to be found.

Then health is all that matters.

In college, I “pinched” a nerve playing football. I re-aggravated it in my 20s and couldn’t leave my bed for days.

I eventually fixed it through a mixture of Active Release Therapy and self-myofasical release via foam rolling, but it hurt like hell.

I wrote in Gorilla Mindset

You cannot choose whether the pain is coming…Once you accept that pain is inevitable and leads to growth, you’ll be better prepared to endure winter.

Foam rolling is painful, I’m not going to sugarcoat it, but it is the pain you choose that makes you stronger and ready to deal with winter.

Here’s how you can use a foam roller to help fix nagging injuries, optimize your health and prepare yourself to get stronger.

What Is A Foam Roller?

A foam roller is just what it sounds like – a piece of rounded foam you use to work on parts of your muscle and massage and release your myofasical tissues. A cheap foam roller will cost you $20. Be careful that it’s not too foamy. If it’s too squishy, it might not give you the resistance you need. A good foam roller should be dense enough to hurt a little – like an intense sports therapy massage.

The brand I use is called Rumble Roller and costs about $45 for a smaller one. The edges are molded and it hurts in the best, worst way possible.

The trigger point therapy is another good one I have around the house.

My top 3 foam rollers that I use for this are:

You can also get a a lot of the same benefits of a foam roller by picking up a lacrosse ball from your local sporting goods store. They cost about $2 (but they somehow hurt even more). They’re really good for hard-to-get-to-areas like your hip flexors, scapula (shoulder) or even just to work out the tension on your bare feet throughout the day.

The Benefits of Foam Rolling

Most athletes will tell you that foam rolling has a lot of benefits. In addition to my fixing my body, foam rolling studies have shown that the benefits of foam rolling includes

  • lengthen and strengthen muscles
  • increase muscle flexibility and pliability
  • repair tight and fatigued muscles
  • relieve joint stress
  • re-train and return your body to it’s healthy state.

This study suggests that foam rolling can increase pre + post workout performance and improve range of motion. There are some debates as to how exactly foam rolling creates these benefits, but with few downsides and a variety of upsides, most studies are in favor of foam rolling in some capacity.

How To Use A Foam Roller (steal this routine)

The biggest mistake most people make when they use a foam roller is that they just sit on it and don’t know what to do. They spend the money on the foam roller and they sit on it, feel uncomfortable, and then it just sits in the corner collecting dust.

Having a structured routine can save you time and makes sure you actually do it

Here’s a routine I use to focus on my mid-to-lower back after I had a “pinched nerve” and had no success treating it.

Feel free to steal this and modify as necessary

-start on your back-

60 seconds on your right upper glute

60 seconds on your left upper glute

90 seconds on your full back (move your hands over your head to feel the stretch)

-flip over on to your stomach-

30 seconds on your right quad

30 seconds on your left quad

90 seconds (or as long was you can go) on your right hip flexor

90 seconds (or was long as you can go) on your left hip flexor

That routine will take you less than 8 minutes and if you spend any sort of time sitting down every day, I guarantee you’re going to notice a difference.

Not everyone is going to have the same issues, if you want a series of stretches and movements to get started, you can see come common movements and stretches below.

I can’t imagine my life before I found foam rolling. 5-15 minutes a day on this torture device changes my day and whatever pain I have to deal with is better than the daily hell I endured before.

You can find a lot of the movements to do online for free, but the most helpful thing to turn this into a habit is to have a tool that helps you stay on track.

I use an online app – MoveWell – which has a giant database of routines designed for specific problem areas. Most you can do in under 15 minutes / day.

You can try it out and get your first month for free here.

Give it a shot, plug in some binaural beats, bust out the foam roller and start putting yourself back together.

CNN Caught in a Hoax about Trump, Google, and Coronavirus

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“Google says it’s not publishing a national-scale coronavirus site,” is a headline Jake Tapper of CNN posted to his over 2.3 million Twitter followers. The headline was based on “a knowledgeable source.”

CNN had to completely change its headline to the exact opposite.

The headline now reads: “Google will partner with US government to develop a nationwide coronavirus website, company says.”

 

You can see what happens when you click on CNN’s original story.

 

CNN was recently forced to settle a lawsuit involving a fake story it published about Nick Sandmann of Covington High School.

CNN has a long history of blowing stories, big and small.

CNN Fails Multiple Fact Checks

 

 

 

Busted! Democrat’s Star Impeachment Witness Noah Feldman “Contradicts” his Sworn Testimony

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In a heated exchange with Congressman Matt Gaetz, Harvard Law Professor Noah Feldman claimed that he was an “impeachment skeptic” until July 25, 2019.

You can watch the full exchange here, where Feldman clearly states under oath:

  • “Until this call on July 25th [2019], I was an impeachment skeptic.”

Noah Feldman’s own words contradict his testimony.

In a May 17, 2017 story in Vice about the Comey firing, Professor Feldman said:

What the president did is an outrage. It’s impeachable, and obstruction of justice in the sense of being a “high crime and misdemeanor.” But it’s almost certainly not a crime of obstruction of justice.

When pressed to provide more nuance about impeachment, Professor Feldman said:

So just to clarify, this looks like obstruction of justice in the high crimes and misdemeanors sense but not in the Jeff Sessions–led Justice Department will do anything about it sense? Correct. And frankly, breaking the norm of politicizing law enforcement—it’s a great basis for impeachment. It’s not a crime, and in fact it’s in the president’s constitutional authority, but it’s still impeachable. That’s the whole point—the president can do things within his legal constitutional authority where the only sanction available under our system is impeachment.

Feldman doesn’t qualify his statement. He doesn’t express skepticism or doubt. He is clear with his words: “What the president did is an outrage. It’s impeachable.”

Feldman also suggested in other articles that garden variety political bluster could lead to Trump’s impeachment

Donald Trump’s Obama wiretapping claims could get him impeached, says Harvard law professor

Donald Trump’s claims that Barack Obama ordered a wiretap of his phones during the presidential campaign could lead to the Republican being impeached, a leading US law professor has said. Noah Feldman, a professor at Harvard Law School, said the unsubstantiated claims, if proved false, could be a “major scandal” that “could get the current president impeached”.

In the above article Feldman qualifies his statements a bit:

And accusing the past Democratic president of an impeachable offense is every bit as harmful to democracy, assuming it isn’t true. Obama is the best-known and most popular Democrat in the country. The effect of attacking him isn’t just to weaken him personally, but to weaken the political opposition to Trump’s administration.

Given how great the executive’s power is, accusations by the president can’t be treated asymmetrically. If the alleged action would be impeachable if true, so must be the allegation if false. Anything else would give the president the power to distort democracy by calling his opponents criminals without ever having to prove it.

Yet on Twitter on May 17, 2017, when asked about Trump’s decision to fire Comey, Feldman was unequivocal: “Their legally novel reading of “corruptly” wouldn’t fly in court. But we agree that this is impeachable!”

Feldman is thus on record twice in 2017 claiming that Trump’s conduct was impeachable.

How does Feldman’s clear and unambiguous language square with his testimony today that, “Until this call on July 25th [2019], I was an impeachment skeptic.”

Feldman’s testimony shows that this entire process is dishonest and without any respect for the rule of law.

“I’ve gotten clearances for guys who had child p-rn issues,” Whistle Blower’s Lawyer Claims

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The lawyer for the so-called whistleblower posted this shocking admission on Twitter about the nature of some members of the intelligence community:

Many doubted the authenticity of the Tweet when sent a screen shot. As of press time, the Tweet remains up:

The post by Mark S. Zaid is troubling for a number of reasons, including that Zaid thought it worth bragging about.

Despite the obvious criminality of accessing such images, a proclivity for pedophilia also makes someone an easy blackmail target. No one who is attracted to minors should hold a job for both moral and national security reasons.

Yet Zaid admitted that members of the intelligence community are interested in s-xual relations with minors, and that these proclivities are no bar to obtaining access to classified information.

One member of Congress, when alerted to this Tweet, responded to this reporter, “We are sending this to the Boss, and we will be looking into it.”

It will be possible to identify these members of the intelligence community by cross-referencing their names with their lawyers. In that regard, Zaid’s brag may have breached duties owed to clients. He gave enough information to for an internal team to identify how it’s possible for people with “child p-rn issues” to obtain access to state secrets.

Conservatives Rush to Defend James Gunn, Quiet About @PrisonPlanet

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“The Expendables was so manly I f-cked the shit out of the little pussy boy next to me! The boys ARE back in town,” James Gunn tweeted, and he said much worse.

Gunn had no shortage of conservatives rushing to defend him aggressively:

  • Ben Shapiro – Not a fan of James Gunn, but I also think that firing him for vile old joke tweets is bad precedent and a mistake. There is no limiting principle to the outrage mob.
  • David French – No. This is wrong. His old tweets were 100 percent offensive and gross, but this is not how we judge people. This is not how we determine the fate of a person’s career.

Yesterday social media icon Paul Joseph Watson was banned from Facebook, and neither Shapiro nor French could muster a defense.

Of Watson, Shapiro said:

  • Facebook’s conflation of “violence” and “hate” in its statement regarding the bans on Jones, Watson, Yiannopoulos and Farrakhan, among others, is a problem.

That seems a tepid, doesn’t it?

When speaking of Gunn Shapiro was must more assertive:

  • I think @JamesGunn is an a**hole, as my exchange with him earlier this week made clear. I also think that firing him for vile old joke tweets is bad precedent and a mistake. There is no limiting principle to the outrage mob.

Why was Paul Joseph Watson banned from a social media monopoly? No one knows, and there’s no evidence that Watson violated any social media rule or even norm. He was downright civil and British.

Yet while Shapiro is outraged by outrage at James Gunn, he’s much more chill about a social media ban, which is a problem for several reasons.

One, Facebook is a monopoly. Disney isn’t. James Gunn was temporarily fired from one job. He found another job at another studio. There is no competitor to Facebook. Someone banned from Facebook can’t simply go elsewhere.

Two, James Gunn “confessed” or “joked” about pedophilia. Watson did….nothing. At best James Gunn thought pedophilia was a funny subject. At worse he confessed to crimes. What did Watson even do?

Three, James Gunn had a years’ long pattern of pedophile Tweets, and he deleted over 10,000 tweets and his blog once I began investigating him.

In one blog post Gunn recounted how he watched a monkey masturbate on a child. He said that beastiality involving a child “might be sick,” but “makes me extremely happy.” (Blog post archive here.)

Four, James Gunn hosted pedophile-theme parties.

This picture seems too creepy to be real, but it’s authentic.

In no world do you defend James Gunn and not Paul Joseph Watson.

James Gunn is a “use test” for internet censorship.

How do you defend his free speech rights (setting aside that the entire mainstream media rushed to white knight for him) while demanding that others be censored?

Read the rest of James Gunns’ Tweets here.

If you’re going to stand with James Gunn under free speech principles, good for you!

If you defend James Gunn while hiding when Watson and others face far greater censorship, questions are going to be asked about your motivates.