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Just today, I had two conversations with people who put their back pain down to age. One was in the mid-60s, and the other in the early 40s.

It’s easy to think of our bodies as machines that wear down over time. And if there’s one thing we humans love doing, it’s to latch on to simple explanations to bring us a sense of stability and comfort in an unpredictable world.

But the human body is an annoyingly complicated living thing. Unlike a rusting, offensively orange Citroën CX, our cells continuously renew, and the body has an incredible ability to adapt and regenerate.

Yes, age can play a part in back pain. But for every MRI finding of “wear and tear” as a cause for pain, there are just as many, if not more, people who are entirely pain-free despite identical findings.

Besides, as we journey through the dumpster fire of life, we build resilience—emotionally and physically. And the pain threshold actually tends to increase with age. I know, right?

As I’ve written before, pain is a complex puzzle. And our beliefs about our body’s resiliency are critical to that pain puzzle.

Let’s crush the easy narrative that back pain is an unavoidable part of aging. And instead, put more effort into understanding our pain.

-J

The fitness industry (and the society) treats the pre-pregnancy body as the right body.

But pregnancy is almost as significant a transformation for a woman’s body as puberty or menopause.

So isn’t it strange to think it shouldn’t change one’s physique?

-J

ps. This excellent insight is ripped off from Helsingin Sanomat, a Finnish newspaper (that’s still a thing, right?).

I had this conversation with an online client last week. She’s reached the fitness goals she set when we first started. So naturally, the “What’s the next goal?” came up.

And her response was so insightful that I wanted to share it with you.

Here’s what she had to say:

“I do not (currently) have an endpoint goal, like a race or a hike or a skill or ability. And I don’t want to make one up. My goal is to be consistent with my workouts. That’s my challenge; being consistent and taking action even when the feeling isn’t there. Remembering that the action creates the feeling.

The edge for me might be that little bit of swagger, that little bit of bad ass proud I feel when I’m really locked in, but overall it’s simply to keep showing up.

My Why is clear. I feel my best when I do it, and I rarely feel good when I don’t do it. Obviously I much prefer to feel good. I’m sure the reasons for staying are numerous and nuanced, but include enjoyment of the process (vs achievement of the outcome), value of the relationship, and recognition that even something with proven value (the workouts themselves) can get lost in the messiness of life. Hence the beacon.

My goal is not an outcome but a process. In addition to the workouts I’m looking for coaching, collaboration, and a firm push when needed… I’m not abdicating my responsibility or making you the reason that I do it [the workouts] (only sometimes 😉), but rather recognizing that it’s better with a partner.”

-J

Ever find yourself scarfing down a pack of Oreos simply because it was within arm’s reach? Skipping a workout because your gym clothes were buried under a mountain of laundry?

Who hasn’t, right? We’re creatures of habit, and our environment dictates our habits more than we feel comfortable admitting. The upside is that we can use that insight to make healthier choices easier.

Make healthy things easier and unhealthy things harder.

“Nudge” yourself towards better choices by reorganizing your environment. Stock the fridge with vegetables, keep your runners by the door, automate that monthly contribution to your savings account, and only buy expensive, top-shelf wine.

At the same time, add complexity to the choices that move you away from your goals. Limit the number of treats in the house and keep them out of sight, disable one-click purchasing for online shopping, keep the laundry bucket in the garage so you’re less likely to do washing and eventually someone else gets sick of the pile and does it and that makes you really happy because you can go for a run with Sarah instead.

You’re more likely to stick to a regimen when you’re not constantly fighting your environment.

-J

I am all for being a healthy role model for my kids and finding ways to stay active as a family. I’ve written about how my Dad’s example is the biggest reason I became interested in fitness.

But I am also a realist. A realist who knows that a focused training session with a 5 and a 3-year-old in tow is about as likely as getting one of our cats to volunteer for bath duty. Meow.

When I hang out with the kids, I do unplanned, unfocused, feel-good workouts. A push up there, chin up here, throwing the kids in the air and some single legs squats in between pushing someone in the swing.

These workouts are better than nothing and a killer addition to other physical activities. But if this is all I do, well, the results match the focus.

When I want and need to get a really good workout in, I’ll time it so that the kids are not around. And if that’s not possible, I will put on Gabbie’s Dollhouse on Netflix.

It’s not ideal, but the upside of getting in a workout is higher than the downside of a bit of screen time.

-J

We all have stories. Personal narratives that shape how we perceive ourselves. Often, this internal script begins with, “I used to be…”

“I used to be a runner.” “I used to be in shape.” “I used to have a movie-proof bladder.”

These statements often emerge from a place of nostalgia, but they can cement us in a past identity, preventing growth and evolution.

Here’s the truth: shit happens. Bodies change. Responsibilities shift. And it’s absolutely okay. It doesn’t diminish your achievements of making it through The Lord Of The Rings trilogy without a toilet break.

Aligning your narrative with your current reality isn’t about ignoring or dismissing your past. It’s about updating your story.

It’s about transitioning from “I used to be a runner” to “I am someone who values my health and fitness and is on a journey to reclaim it.” This shifts the focus from what was lost to the potential of what can be gained.

Your past shapes you, but it doesn’t have to become your coffin. Every moment presents an opportunity to realign, redefine, and reinvent.

-J

Happy Monday!

Let’s start the week by sharpening our pseudoscience awareness. Or as the folks at McGill University put it, “In trying to make sense of pseudoscience, it helps to have a mental map of what is popular these days.”

Unsurprisingly, the health and wellness industry is well represented. We’re so good at this! Yay.

Here’s the link.

-J

Everything we do is time away from something else we could be doing.

Both in good and bad.

But also in good and good.

One thing has to suffer when something else takes priority.

And when we really like the thing that suffers, it can be hard to accept.

But often that’s the only way to make progress.

-J

I feel like strength training is becoming, ahem, trendy. At least in the non-trainer circles that I frequent.

For the longest time, strength training has been associated with bodybuilders, powerlifters and folks who want to look dead-sexy in underwear. But thanks to people like Dr Peter Attia, we are seeing the mainstream strength training narrative moving away from pure aesthetics and physical performance and towards longevity.

In terms of research, the upsides of strength training keep piling up:

It fights off osteoporosis and sarcopenia, reduces all-cause mortality by 10-17%, improves sleep, reduces depression and anxiety, and delays the onset of Alzheimer’s.

So, not only does strength training help us live longer. It helps us stay more functional for those years.

A fitness trend I am happy to sign up for. Finally.

-J

I’ve been doing all my strength training at home since early 2020. Because you know why.

On most days, I’ve got about 73 things on my mind. The last thing I need is some complicated training program or a list of exercises to add to that mental load.

These are the exercises I use in my training 97% of the time:

1. Kettlebell swing
2. Goblet squat
3. Single leg deadlift
4. Single leg squat
5. Lateral squat
6. Single-arm overhead press
7. Push up
8. Bend-over band row
9. Single-arm row
10. Kettlebell clean

Previously, I would’ve added chin ups here. But I tend to train inside, and the gymnastic rings are outside, and… I can’t be bothered. But I do random chin ups when I am outside.

On the days I train, I choose 3 to 5 exercises from that list and get after it. Usually in 5-minute spurts throughout the day.

I might get a little more creative with the programs my coaching clients use to fight boredom. Or to adjust the program based on injuries or super-specific goals.

Otherwise, the above list is solid for anyone looking to get stronger.

-J