Have you ever found yourself in a situation where you’re trying to push through a task, but your body just isn’t cooperating? Maybe it’s a nagging ache in your knee, or a persistent stiffness in your back. You try to stretch, you try to rest, but the discomfort lingers, subtly draining your focus and energy. It’s like trying to drive a car with a flat tire… you can still move, but it’s inefficient, uncomfortable, and ultimately, unsustainable.
This isn’t just about physical pain; it’s about how our physical well-being directly impacts our mental clarity and productivity. We often focus on big-picture productivity hacks—time management, goal setting, digital tools—but what if the secret to unlocking a new level of performance lies in something far more fundamental, something we often overlook? What if it’s literally at our feet?
Today, we’re diving deep into a conversation with Bert Massey, a strength and conditioning coach who has helped countless individuals, including myself, Thanh Pham, transform their physical capabilities. Bert’s philosophy isn’t about chasing fleeting fitness trends or spending hours in the gym. Instead, it’s about building foundational strength, balance, and longevity, starting from the ground up. And as you’ll discover, the insights he shares about our feet, our movement, and how we approach fitness can revolutionize not just your workouts, but your entire approach to productivity.
The Hidden Power of Tension: More Than Just Muscle
When I first started working with Bert, I was recovering from shoulder surgery. My goal was simple: get back to working out without pain. What I didn’t realize was how much my body lacked what Bert calls “rigidity” or the ability to create and control tension. I was, as he put it, “all chaos and flopping all over the place.” This wasn’t just a physical observation; it was a revelation about how my body was designed to move and how I was inadvertently hindering its natural capabilities.
Bert explains tension using a fascinating analogy: the Chinese finger trap. When you pull your fingers apart in the trap, the tension increases, making it impossible to remove them. Similarly, in our bodies, when one side pulls, the opposing side needs to create tension to hold everything in place. If that opposing tension is missing, things can literally pop out of place, as my shoulder did during a hip-hop dance class. Yes, a hip-hop dance class. It sounds funny now, but at the time, it was a painful lesson in biomechanics.
This concept of tension isn’t just about brute strength; it’s about neurological control. Flexing, for example, isn’t just for bodybuilders posing in front of a mirror. It’s an act of creating tension that strengthens muscles and improves neurological connection. It’s about teaching your body to engage and disengage muscles precisely when needed. This is why someone can be incredibly strong in a traditional gym setting, but struggle with functional movements. They might have massive muscles, but lack the integrated tension that allows for fluid, controlled movement.
> What areas of your life, physical or otherwise, might benefit from a little more intentional tension and control?
The 30-Minute Myth: Why Less Can Be More
For years, I believed a good workout had to be at least 45 minutes to an hour. If I only had 30 minutes, I’d often skip the gym entirely, thinking it wasn’t enough time to make a difference. This mindset, as Bert revealed, was a major productivity blocker. Our sessions are only 30 minutes, and they are incredibly effective. It blew my mind.
Bert’s approach challenges the conventional wisdom of long, grueling workouts. He points to the physical culture of the early 1900s, where pioneers like George Hackenschmidt, a man built like a Greek god, advocated for workouts no longer than 20 minutes. Their philosophy was about efficiency and functional strength, not endless reps or machine-based isolation exercises.
The key, Bert suggests, isn’t necessarily about dedicating a solid 30 minutes to a single workout block, especially if you’re just starting out. Instead, it’s about integrating movement throughout your day. Think of it as “keeping the pump all day.” Instead of doing 40 push-ups in one go and risking soreness, do five push-ups every hour or two. This distributed approach keeps your muscles engaged, improves blood flow, and prevents overexertion, all without requiring a dedicated gym slot.
> How can you break down your larger tasks or goals into smaller, more manageable “bites” that you can integrate throughout your day?
The Unsung Heroes: Why Your Feet Are Your Longevity Superpower
If you want to be active and functional well into your 70s and 80s, able to play with grandkids or explore new places, Bert has a clear, often overlooked answer: your feet. He calls them “megaphones” because even a tiny loss of motion in a big toe can amplify into significant issues further up the kinetic chain—your ankle, knee, and hip.
Our modern footwear, with its narrow toe boxes and elevated heels, has essentially “coffined” our feet, preventing them from performing their natural functions. Our feet are designed to read the world, to pronate (arch collapse) and supinate (arch rise) to absorb shock and generate power. When we restrict this natural movement, we lose access to crucial nerves and muscles, leading to common issues like plantar fasciitis, knee pain, and even hip imbalances.
I experienced this firsthand during a “foot bath” session with Bert using the New Fit machine. My feet cramped intensely, but after just a few minutes, I broke all my personal records on other lifts. It seemed counterintuitive: how could working on my feet improve my pull-downs? Bert explained that by activating the nerves and muscles in my feet, my body felt more rooted and stable, allowing me to generate more power and move with greater confidence. It’s like building a house on a shaky foundation; no matter how strong the walls, the house will never be truly stable. Our feet are that foundation.
> What small, foundational elements in your daily routine might be overlooked, but could have a massive impact on your long-term well-being and productivity?
Bulletproofing Your Body: The Path to Unstoppable Performance
Bert’s training philosophy isn’t about building massive muscles for show; it’s about “bulletproofing” your body. This means strengthening all the little curves and rotations, training unilaterally (one side at a time), and ensuring strength balance throughout your entire system. The goal is to make you “harder to kill,” as he puts it, capable of sustaining heavy workouts, adapting to new challenges, and recovering quickly.
This approach is why I can walk into a traditional gym, having never specifically trained with a barbell, and still squat my body weight with ease. My body has learned to create tension and move efficiently in various planes, making it adaptable to different movements. It’s about building a robust, resilient human being, not just a strong one.
> How can you apply the concept of “bulletproofing” to your work or personal systems, making them more resilient and adaptable to unexpected challenges?
The Continuous Pursuit of Growth: A Lifetime of Learning
One of the most inspiring aspects of working with Bert is his insatiable appetite for learning. He’s constantly exploring new research, techniques, and philosophies in health and fitness. This dedication to continuous growth isn’t just professional; it’s personal. He believes in a “lifetime of learning,” and it’s evident in every conversation.
This commitment to staying on the cutting edge allows him to answer any question, address any new product, and adapt his training methods to individual needs. It’s a powerful reminder that in any field, whether it’s fitness or productivity, stagnation is the enemy of progress. By embracing a mindset of continuous learning, we not only improve our skills but also unlock new possibilities for ourselves and those we serve.
> Where in your life can you cultivate a more “voracious appetite” for learning and growth, pushing beyond what you already know?
Your Actionable Takeaway
Bert’s insights offer a powerful shift in perspective: true productivity isn’t just about doing more, it’s about optimizing your foundation. Start by paying attention to your feet. Can you wiggle your toes independently? Do your shoes allow for natural movement? Consider integrating small bursts of movement throughout your day, rather than waiting for a dedicated workout slot. By focusing on these seemingly small, foundational elements, you’ll not only build a more resilient body but also unlock a deeper, more sustainable level of productivity in all areas of your life.
