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One of the most common beliefs in fitness and rehab is that any rounding of your spine is dangerous. That idea didn’t come from nowhere. Much of it traces back to lab research by Stuart McGill, where spinal segments (often pig spines) were tested under repeated loading to understand how discs fail. Those studies taught us a lot about spinal mechanics—but they also scared a lot of people into thinking their spine should never move. Here’s the problem. Those studies used pig sp

One of the biggest mistakes people make after an injury is assuming all tissues heal at the same speed. They don’t. Understanding what is injured matters just as much as how you train during recovery. Here’s a simple breakdown of common tissues in the body—and realistic healing timelines. Muscle Healing time: ~2–6 weeks Muscle tissue has an excellent blood supply, which means it heals relatively quickly. Most mild to moderate muscle strains recover well with appropriate loadi

Scroll the internet long enough and you’ll find endless “strength standards.”You should squat this. Deadlift that. Bench a certain number based on your body weight. But here’s the problem… most of these numbers are made up—and even when they aren’t, they’re often taken out of context. They don’t account for your age.They don’t consider your injury history.They don’t factor in your goals. And most importantly… they don’t reflect your life. Because for most people—especially th

Starting a fitness journey often feels overwhelming. We usually know what to do to lose weight or get stronger, but taking action can be the hardest step. This struggle leads many to search for quick fixes or shortcuts. The truth is, real progress takes time and effort. Here are 10 essential truths about fitness and health that can help you set realistic expectations and stay motivated. Real Results Take Time Fitness is a long-term commitment. You won’t see dramatic changes o

When it comes to a powerful, consistent golf swing, your shoulders are doing far more than you think. The combination of mobility (how well your shoulders move) and stability (how well they control that movement) is one of the biggest difference-makers between swinging freely… and fighting your body every round. Great golfers don’t just “swing harder”—they move better. And that starts with having the right blend of motion and control through the shoulder complex. When shoulde

Many people spend years searching for the perfect diet, hoping it will unlock better health, more energy, and lasting weight control. The truth is, there’s no one-size-fits-all approach. The best way of eating depends on your body, lifestyle, and goals. Why Popular Diets Often Fail Popular diets promise quick results and clear rules. Low-carb, keto, paleo, vegan, intermittent fasting—each has passionate followers and success stories. Yet many people struggle to stick to these

Skipping a warm-up before your round might save a few minutes—but it can cost you strokes, and possibly your back. A proper warm-up increases blood flow, loosens tight muscles, and activates key areas like your hips, core, and shoulders—the engines behind a powerful, consistent swing. Think of it as tuning up your body before you play. Without it, you’re asking cold muscles to fire at high speed. That’s like revving a car engine before it’s warmed up—sooner or later, somethin

These may all seem really simple, but simple is what works best. Ask yourself are you following these regularly? We all know (for the most part) what we need to do to be healthy. But how many of us actually do it? Do you prioritize your health? One of my goals is to live the highest quality of life as long as possible. To do that I try to take care of myself and prioritize my health. This can be very hard with our busy schedules and everything going on around us. If you're ho

We all have habits. We brush our teeth every day ( hopefully 😂), we put our seatbelts on when we get in the car, we set our alarm at...

Sarcopenia, derived from the Greek words "sarx" meaning flesh and "penia" meaning loss, is a condition that refers to the loss of muscle...

Balance is the unsung hero of the golf swing, often overshadowed by power and technique. However, its importance cannot be overstated...

Breathing plays a critical role in movement and posture, largely through its impact on the position and function of the ribcage. Here's...

Have you heard of "Starvation Mode"? Did you know it's a lie? Starvation mode is a term used to describe how our bodies supposedly slows...

A lot of times people assume that we trainers eat what we want and don’t have to worry about it. This could not be further from the...

This week I want to send out a couple of videos. Each of these is a slow controlled movement known as Controlled Articular Rotations...

I was listening to a podcast the other day where a nutritionist was talking about building healthy habits and changing your mindset in...

Many of us look at Facebook and Instagram, probably too much. An article in the New York Times (Click here to read the article) talked...

When I talk to golfers, the lumbar spine is the area they complain about the most. They talk about their lower back being stiff. The...

I like to look at things backwards. Where are we going? In a great book called "The One Thing: The Suprisingly Simple Truth Behind...

Golf is a sport that requires a combination of skill, technique, and physical fitness. While many golfers focus on improving their swing,...