Move Better. Feel Better. Live Better.

Give more grace. Do more work. All too often I see that people who fail to achieve their fitness and injury rehab goals do one but not the other. They obsessed so much with progress from one day to the next instead of zooming out and recognizing that process takes time. Or They didn’t do the work required because they weren’t fully bought in. You need both. Do the work. Give yourself grace. If you want to rehab a low back injury. You need consistent, quality work. But you also need to recognize that some days are better than others and progress happens over time. If you want to improve your fitness and achieve something that now seems far beyond your reach it is no different. You have to show up when it sucks. You have to grind. When the cameras are off. When no one is watching. But you also have to give yourself grace when you don’t perform at your best. It’s just one day. One session. There will be more tomorrow. Long term results require a long term mindset. Don’t overestimate what can be done today. Don’t underestimate what can be done tomorrow. —————————— 🎯 If you need help navigating through an injury and becoming more resilient than ever before, click the link in my bio or head to thelabrehab.com to request a free discovery session with me to learn your best next steps. From there, I’ll take you through a detailed assessment and lay out a clear path on what it looks like to overcome your pain and get you back pain-free performance. 📈If you don’t need one-on-one help but would like to take your training to the next level, join other runners and Hyrox athletes in The Performance Lab, an online community with extensive resources and libraries to help take your training to the next level, while minimizing injury in the process. ☝️ Tap the link to join The Performance Lab and use code TPL50 to get 50% off your first 3 months! #fitnessmotivation #workoutmotivation #fitness #fitnesslife #hyrox #running #strength

It’s more of a guideline than a hard rule, but it’s a good one nonetheless. Understanding the amount of demand you are placing on your body is crucial if you want to minimize injury while training. This is the strategy I’ve found that helps a lot of runners and Hyrox athletes stay injury free while training for their next race: small little bumps in training load week over week. We find that training load by taking total time of work x difficulty level (1-10) and that gets your the score for that workout. Week over week, we want to aim for 10% bumps in total scores. Meaning we either slowly bump up time OR intensity. But usually not both. Remember too, good sleep, nutrition, and hydration are also paramount for injury prevention. Don’t skip the basics. #running #hyrox #hyroxtips #trainingtips #injuryprevention #runninginjury #workouttips #trainingadvice #runningadvice #runningmotivation #hyroxtraining #hyroxworkout

“Kettlebells just make things happen” @dranthonyaamodt This exercise, the kettlebell arm bar is a crazy way to train your rotator cuff stability and strength. That being said, improper technique and choosing weight that is too heavy for you (like I did here) can lead to serious injury. So always make sure you do this one with a qualified coach and a spotter. One of the coolest things about certain moves like the arm bar is we can accomplish incredible shoulder stability and strength gains FAST. As you can see in this video, my shoulder is going crazy trying to control this weight. That is my brain looking for stability and trying to create it to keep the bell balanced. Huge shoutout to Dr. Anthony Aamodt for putting on such an incredible class on kettlebell rehab this weekend!

Runners and Hybrid Athletes! Check out this sneak peak into some of the detailed training content exclusively available in The Performance Lab! Want to lift heavier, run stronger, AND reduce your risk for injury? The Performance Lab is your go-to resource to take your training to the next level. From now until Cyber Monday, the first 100 members will get you can get 50% off their first 3 months. Just message me “hybrid” to secure your 50% off! #running #hybridathlete #hipthrust #strengthtraining #strengthforrunners #hybridstrength #hyrox #runstrong

☝️ Stop doing the pigeon pose and try this instead! For more help overcoming pain and returning to peak performance, head to the link in my bio to apply for a free discovery session! #hipmobility #tighthips #hipstretch #hipsdontlie #mobility #hybridathlete #runner #squatmobility #fitnesstips

Got stiff, tight ankles? Check out my favorite way to make massive improvements in your ankle mobility, fast! #mobility #mobilitywod #mobilitytraining #anklemobility #squat #anklepain #movement #squatmobility #running #rehab #exercise

Prepping for your first @hyroxworld race? Check out my top 5 tips to get the most out of your training and reduce the risk for injury! #hyrox #hyroxchicago #mysportishyrox #hyroxtraining #hyroxworkout #hyroxworld #fitness #hybridfitness #hybridathlete

*This is NOT what you should do* but man it’s so hard not to after that @daniellegertner pump up speech 😤😂 Who else is pumped for the start of @hyroxamerica season??? #hyrox #hyroxamerica #hyroxathlete #hybridathlete #fitness #fitnessracing #fitnessmotivation

This is why I believe in fitness-based rehab for active individuals. Anything short of that is incomplete at best and ignorant at worst. #fitness #rehab #injuryrehab #chiropractic #running #runninginjury #hybridathlete #nashvillechiropractor #hyrox #hyroxathlete

This is why you “failed” physical therapy, chiropractic, and conservative care: Your care dropped the ball on getting you to the most important part of the injury recovery process— the expectation violation. The first time you expected things to end poorly… and they didn’t. What matters most to you? What is that one thing you fear the most but also want so badly to get back to? Having that moment for the first time in the rehab process is crucial for you to be in control of your pain and get back in the driver’s seat. But if your rehab process doesn’t help you get there, it didn’t finish the job. There is more to be done. Let me be clear: this isn’t your fault. You didn’t fail. The system failed you. And I’m sorry. But there’s still hope. #chiropractic #rehab #sportschiropractic #backpainrelief #nashvillechiropractor #injuryrecovery #injuryrehab #fitnessmotivation

Wondering why you aren’t getting results from your current PT or Chiropractic treatment? Passive therapies like cupping, scraping, and dry needling might help temporarily alleviate some discomfort, but if you want long lasting results, treatment can’t stop there. If you are a runner or Hyrox athlete dealing with tendon pain and you want to get back to pain-free training, your rehab has to do more than just cover up the pain: it needs to build you back stronger and more resilient than ever before. Shoot me a message if you’d like to talk more about next steps for your tendon pain or click the link in my bio to book your comprehensive new patient evaluation! #nashvillechiropractor #rehab #dryneedling #cupping #scraping #softtissue #tendonitis #tendinopathy #runningrehab #running #crossfit #hyrox #hyroxtraining

Lat tightness is often blamed for limited overhead shoulder mobility, but it’s not the ONLY thing that can cause restrictions. Some other factors that can plan into your shoulder mobility are: -thoracic spine stiffness -rotator cuff weakness -posterior shoulder capsule tightness -pec tightness -shoulder joint arthritic changes If you do have tight lats, I recommend using a foam roller for about 1 minute per side, holding some gentle lat stretches for 1-2 minutes each side as a starting point, but keep in mind that shoulder pain can be multifactorial. If you need help addressing the pain in your shoulders, head to the link in my bio to book a new patient appointment or message me the word “discovery” to book a free discovery call with me to learn more! Shoutout to the SFMA team for this version of testing shoulder flexion! #shouldermobility #lats #shoulders #shoulderpain #chiropractic #shoulderrehab

Why runners must rotate: Rotation is one of the most overlooked skills that a runner must have in offer to be efficient and reduce risk for injury. Think about a spring. Springs are in a spiral shape which allows them both to absorb and return force really well. Well, every time our body lands and takes a step in the running gait cycle, we absorb force through rotation. This starts down at the foot and ankle and makes its way all the way up to the spine! So, if you have a limitation in rotation somewhere in that chain, that force can’t absorb properly, leaving some areas prone to injury. If you’re an injured runner or hybrid athlete, fully addressing and assessing where in your body lies the main rotation restriction takes a comprehensive examination. But once we identify it, you can be well on your way to being a stronger, more resilient athlete. If you’d like to sign up for a complete hybrid athlete assessment, head to the link in my bio to book my next available slot! Shoutout to @functionalmvmt for the inspo on these two rotation drills that have become staples of mine in the rehab process. #running #runner #hybridathlete #rotation #gait #mobility #runningmechanics #injuryprevention #runningform #runningtips #hybridfitness

🖐️ My top 5 tips for stronger calves and Achilles tendons for runners and hybrid athletes! #running #runningtips #strengthtraining #calfstrength #strengthforrunners #hybridatheltes #hyrox #hyroxtraining #fitness #rehab #fitnessathlete #nashvillechiropractor #nashvillept #nashvillerehab

Year 1 Recap! Today I’m celebrating the 1 year anniversary of my business, The Lab Rehab and Chiropractic in Nashville, TN! What an amazing year it’s been. It’s been a year of laughs, fitness, community, head bobbing, tail wagging, and lives being changed! 1 year in I am so grateful to all of you for being a part of it. This next year is dedicated to you and the goals you have for your health, your fitness, and your future. This is only the beginning. Let’s do big things! “This is what I have seen to be good: it is fitting to eat and drink and find enjoyment in all the toil with which one toils under the sun the few days of the life God gives us; for this is our lot.” -Ecclesiastes 5:18 #recap #chiropractic #rehab #nashvillechiropractor #nashvilletn #nashvillesportsmedicine #sportschiropractor

Improve your toe touch mobility with these 3 drills! Important point, if you are getting pain with a toe in your back or down your leg, schedule an evaluation with a health care provider (like myself) before trying random exercises you found on the internet. These drills are meant to help those dealing with mobility restrictions and not specific injuries. If you need help resolving your current back, hip, or leg pain, send me a message or book an evaluation in the link in my bio! #toetouch #mobility #sciatica #tighthamstrings #flexibility #rehabexercises #chiropractor #sportschiropractic #mobilityforrunners #stretching #backpain #nashvillechiropractor #eastnashville

Try this side plank pro tip if that bottom shoulder tends to get cranky on you! This clip is a little sneak peak into some of the awesome things I cover in my membership, launching next month! 🤫 It’s not just fitness, it’s medically guided fitness. Get strong. Stay healthy. #fitness #fitnesstips #fitnessmotivation #plank #shoulderpainrelief #corestrength #core #chiropractor #pt #rehab