Fats aren’t always bad

Trying to lose body fat doesn’t mean you need to stop eating fat. Dietary fat helps your body absorb vitamins and supports normal cell function. And if weight loss is your goal, preserving muscle matters too. Your strength, energy, and ability to do the things you enjoy deserve attention alongsi

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Why Recovery Changes as We Get Older

My two-year-old falls at gymnastics and keeps going. I fall and spend three weeks recovering from a sprained ankle. Sound familiar? Recovery can change as we get older, but that doesn’t mean giving up the activities we enjoy. It may mean adjusting where we start and how we build back up. I

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Old injury pain

Your injury healed, so why does it still hurt? Pain doesn’t always mean something is damaged. Your nervous system plays an important role in how you experience pain. Factors like stress, poor sleep, previous injuries, and fear of reinjury can influence how sensitive your body becomes to disco

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Low back stiffness exercise

One side of your lower back feeling tighter than the other? Your quadratus lumborum (QL) is a muscle that helps support and move your lower back. While it’s not always the source of stiffness or discomfort, exploring different movements may help you find what feels better. Here are two exerci

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Is it education or marketing?

Just because someone looks the part and sounds confident doesn’t mean their advice is accurate. In health and fitness, popularity and credibility aren’t always the same thing. Research shows that confidence doesn’t necessarily reflect accuracy, and hearing the same information repeatedly can mak

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Tennis elbow update!

From tennis elbow to qualifying on the shooting range! If you watched my last two videos featuring Mikelo, you saw us break down exercises for tennis elbow and how grip strength, wrist control, and progressive loading can support activities that demand strength and stability. Now Mikelo is ba

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Front squat shoulder stiffness

Struggling with your front squat? Your shoulders might be holding you back. If getting into the front rack position feels awkward, uncomfortable, or impossible, limited shoulder mobility could be part of the problem. Whether you’re returning to exercise after a long hiatus or transitioning ou

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Exercise Prescription

Are you exercising too much, too little, or just enough? More exercise doesn’t always mean better results. Whether you’re building strength, improving endurance, or getting back into a regular exercise routine, finding the right amount of exercise matters. Too little may not challenge your

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Tennis Elbow Pain

Your tennis elbow feels better, but is your arm ready to handle everything you need it to do? One of the biggest challenges after an injury is figuring out how to get back to your normal activities without constantly worrying about pain returning. Mikelo is a law enforcement officer who needs

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Fear Avoidance

What if the fear of getting hurt again is holding you back more than the injury itself? Sometimes the pain improves, but the fear sticks around. You start avoiding certain movements, modifying activities, or limiting what you do because you’re worried about experiencing pain or injury again.

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Ankle sprain revovery exercise

Ankle feels better, but still struggling with stability? Recovering from my ankle sprain has been a reminder that getting rid of pain and restoring mobility are only part of the process. The next challenge is rebuilding strength, balance, and confidence to return to the activities you enjoy.

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Tennis Elbow Pain Relief

Your elbow feels better. Now build toward what you need it to do. Mikelo is a law enforcement officer who’s been dealing with tennis elbow. Now that his symptoms have calmed down, these are three exercises we used to build his grip and forearm strength: -Theraband wiggle: Hold your grip with

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Ever wake up with pain and immediately wonder:

“What did I do to it?” Sometimes there isn’t one obvious answer. Pain isn’t only influenced by what happened to a muscle, joint, or disc. Sleep, stress, activity levels, overall health, and even what’s happening in your life can influence how your nervous system responds. That doesn’t mean

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Don’t just stretch your back

If your lower back always feels tight, stretching it over and over isn’t your only option. Sometimes changing your position and giving your body a different movement strategy can be useful. The supported wall reach shown here uses a slight squat, reach, and controlled exhale to involve the tr

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Notice more of a “hump” or rounding in your upper back?

It’s easy to blame it entirely on bad posture, but changes in your upper back can be influenced by several factors—including mobility, strength, daily positioning, and age-related changes. Instead of constantly trying to force yourself to “sit up straight,” work on giving your upper back more op

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Your pain might be about more than the area that hurts.

Sleep, stress, activity levels, metabolic health, and nutrition can all influence the environment your body is trying to recover in. That doesn’t mean you need a perfect diet or that one food is causing your pain. It means the basics matter. In my latest Substack, I break down how nutrition m

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3 Exercises for Nagging Outer Hip Pain

If the outside of your hip feels tight, achy, or irritated during workouts or everyday movement, don’t assume you just need to rest it. Try working the hip through different positions and gradually building its capacity. This sequence combines: • Hip internal rotation + QL stretch • Glute m

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3 forearm rotation exercises

If turning your palm up or down feels stiff, restricted, or just different than it used to, don’t automatically assume you need to avoid the movement. Forearm rotation involves more than just the wrist. Your radius, elbow, and surrounding muscles all contribute to pronation and supination, and s

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Slow progress doesn’t always mean you need a new exercise, treatment, or plan.

Sometimes you need to look at what you’re blaming. Your age. Your genetics. Your MRI. Your old injury. Your schedule. Your healthcare provider. Some of these things absolutely matter but they aren’t always things you can control. What you can control is what you do next. Do the rehab. B

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Stop Looking for the “Perfect” Exercise

When something starts hurting, it’s easy to search for the one exercise, stretch, or treatment that will fix it. But recovery usually isn’t that simple. If your knee hurts when you squat, you don’t always have to choose between pushing through it or stopping completely. Try changing the probl

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Gabe PT DPT | Movement Coach