Meet Your Body Where It's At

Smart strategies for the go-go-go type and the nervous mover

It's 7 AM on a gorgeous Saturday. Your group chat is buzzing with plans for a 10-mile hike to that waterfall everyone's been posting about. The weather's perfect, you've been looking forward to this all week, but there's just one problem: you're lying in bed doing pain math.

If I take ibuprofen now, will my back hold up for the trail? What if my knee acts up on the way down? Should I bail and disappoint everyone... again?

Sound familiar?

Summer is approaching and energy is rising. The sun's out, and the urge to move—to hike, bike, swim, run, and play—is strong. We want to be outside with friends, kids, and our communities. But what if your body isn't keeping up with your energy?

What if your back aches before you even lace your shoes? Your shoulder twinges with every reach? Your knees feel like they've aged faster than you have?

You're not lazy. You're not broken. You're just stuck.

And I'm here to help.

Pain dims the light, but it doesn't have to own your life.

At Ideal Strength, we believe in solutions that are as unique as you are. No cookie-cutter programs or one-size-fits-all advice. Because here's what we've learned from working with hundreds of clients: every aspect of your journey needs to be centered around you, and that starts with meeting your body exactly where it's at today.

Yes—injuries happen. Life throws curveballs. But living in chronic pain doesn't have to be your new normal. It steals joy, kills momentum, and quietly convinces you that maybe this is just how it is now.

Here's the truth: Pain affects the mind as much as the body.

It whispers limitations, exaggerates fears, and makes you doubt movement will help. But movement is medicine—when it's the right kind at the right time.

Quick Wins You Can Try Today

Before we dive deeper, here are three things you can do RIGHT NOW to start feeling better:

1. The 2-Minute Morning Reset Stand up, take 5 deep breaths, then gently roll your feet with a tennis ball for 30 seconds each foot. Do this before your feet hit the floor tomorrow morning.

2. The Desk Worker's Secret Weapon Set a phone reminder for every hour. When it goes off, stand up and do 10 glute squeezes (literally just squeeze your butt muscles for 2 seconds each). Your hips will thank you.

3. The Evening Wind-Down Spend 90 seconds foam rolling your mid and upper back before bed. Finish by lying on the foam roller with your entire spine and head supported taking 8-10 deep breaths. It's gentle reminder that helps your body remember how to move well.

Let's talk about both ends of the spectrum:

1. "I work out all the time… but I still hurt."

You're dedicated. Maybe you're doing five group fitness classes a week, plus lifting, biking, or running on top. But your mornings are stiff. You limp through the first steps of the day. That's not sustainable.

Consider this:

• The right dose at the wrong time is still the wrong prescription.
• More isn't better—better is better.
• Recovery isn't a break from training; it is part of training.

Quick Action Plan:

• Swap two intense sessions this week for mobility, walking, or restorative strength work.
• Prioritize sleep and hydration like you do your workouts.
• Learn to listen: if the body's whispering discomfort, don't wait for it to scream.

2. "I'm afraid to move because I hurt every day."

This is real, and it's hard. But staying still doesn't solve the problem—it feeds it. Your body wants movement. Gentle, intentional, low-pressure movement. Your joints crave circulation. Your muscles need activation. Your nervous system needs to feel safe again in motion.

Quick Action Plan:

• Start with a 5-minute daily walk. Not to burn calories. Just to feel your body again.
• Try controlled joint circles or easy isometric holds (like a wall sit or glute bridge).
• Pick one area (e.g. sore knee or shoulder) and learn a basic mobility drill for it—then commit to doing it for 1 week.

"How do I adjust what I'm doing now?"

Whether you're doing too much, too little, or unsure where to start, here's some foundational advice to anchor your summer movement routine:

Embrace Variety - Mix up movement types. Walk, swim, bike, lift, play. Different tissues, different loads. This spreads out the stress and increases your resilience.

Think Movement Quality > Quantity - Your 20-minute session of slow, perfect split squats and deadbugs may do more for your body than a 90-minute "grind" that leaves you wrecked.

Stack Habits - Add mobility to your morning coffee routine. Do a few band pull-aparts before your evening Netflix time. Sneak health into your existing habits.

Train What You Avoid - Tight hips? Weak glutes? That shoulder you've been babying for a year? Avoiding pain isn't the same as addressing it. Find smart, regressed ways to reintroduce movement safely.

Have an Exit Plan - Going on a long hike, bike ride, or day of yardwork? Great! But plan the recovery before you go. Epsom salt bath, massage, stretching, maybe a short yoga flow that evening. Preparation and recovery make the experience sustainable.

Don't be afraid to meet your body where it's currently at. You deserve to feel good, move well, and enjoy time with friends and family this summer while still working toward your health and fitness goals.

Here's a little more help for anyone who needs it.

Track 1: The "Go-Go-Go" Type

(For the overachiever who needs to slow down, rebalance intensity, and prioritize recovery)

Goal: Improve performance and reduce chronic pain by strategically managing stress and load throughout the week.

Monday - Strength + Mobility | 45–60 min

• Full-Body Lift (moderate intensity) + 10 min joint mobility
• Focus on quality over quantity. Use tempo, pauses, and perfect form.

Tuesday - Light Conditioning | 30–40 min

• Walk, bike, swim or light zone 2 cardio + core/activation
• Keep breathing easy. Add light core (dead bugs, bird dogs, etc).

Wednesday - Strength | 45 min

• Lower Body Strength + Recovery Mobility
• Limit to 4–5 exercises. Finish with hamstring/hip release.

Thursday - Recovery | 20–30 min

• Active Recovery (walk, mobility, breathing)
• Think: nervous system reset. Low-stress movement.

Friday - Power & Play | 45 min

• Upper Body Lift + Med Ball Throws or Sled Pushes
• Add "fun" power work with low reps & high intent.

Saturday - Adventure or Conditioning | 60–120+ min

• Hike, bike, ruck, or longer walk
• Be social and outdoors. Keep it joyful.

Sunday - Full Rest or Guided Mobility | 20–30 min

• Recovery Stretch, Flow, or Yoga
• Total rest is fine too. Breathe deeply. Let the body reset.

Mindset Shift: More intensity doesn't equal better results. Balanced training leads to better energy, less pain, and sustainable strength.

Track 2: The "Ease-Into-It" Nervous Mover

(For someone in daily pain or fear of hurting themselves, who needs a gentle, confidence-building structure)

Goal: Build consistency, restore confidence in movement, and reduce pain with low-load, intentional activity.

Monday - Strength Intro | 20 min

• Full-Body Strength (Bodyweight or Light Resistance)
• 3–5 movements (e.g. glute bridge, wall push-up, bird dog, split squat hold). Focus on feel, not reps.

Tuesday - Light Walk + Breath | 15–20 min

• Gentle Walk + Diaphragmatic Breathing
• Keep it easy. Walk around the block or on a treadmill. Breathe slow and deep.

Wednesday - Mobility + Core | 10-15 min

• Simple Mobility + Core Activation
• Cat-cow, 90/90s, dead bugs, side planks. Get joints moving and reconnect brain to body.

Thursday - Rest or Gentle Stretch | 5-10 min

• Optional light stretching
• This is your true rest day. Foam roll or just breathe if you'd like.

Friday - Strength Revisit | 15-20 min

• Full-Body Strength (repeat or slightly progress)
• Same as Monday or add slight challenge (hold a weight, add a rep).

Saturday - Movement Walk | 20–30 min

• 20–30 min Outdoor Walk
• Walk with a friend, dog, or podcast. This is about reclaiming movement freedom.

Sunday - Rest or Gentle Flow | 15–20 min

• Restorative Flow, Stretch, or Meditation
• Gratitude journal or movement reflection encouraged.

Reminder: Consistency > intensity. The goal isn't to do more, it's to move well and often enough that your body begins to trust itself again.

Final Thoughts: Movement Shouldn't Hurt.

Life's too short and beautiful to sit on the sidelines in pain. You deserve a body that supports your desire to live fully—and that means learning to train, move, and recover in alignment with your life.

• If your training isn't helping you live better, it's time to rethink the plan.
• If you're in pain and doing nothing, it's time to gently get back in the game.
• It's time to build strength that lasts—and feel good doing it.

Ready to Stop Playing Pain Math?

Summer's peak activity season is just 4-6 weeks away. That's enough time to make real changes if you start now, but only with the right approach tailored specifically to YOU.

Here's how we can help:

✅ Get Your Custom Movement Assessment - We'll identify exactly what's holding you back and create your personalized roadmap to pain-free summer activities.

✅ Join Our Coaching App - Access unlimited Ideal Strength training programs with new options every 12 weeks, plus our supportive community of like-minded people who get it.

✅ Work 1-on-1 With Our Team - Our coaches don't just guide from afar—we dive into the well with you, providing the personalized support that ensures you can challenge yourself safely while actually enjoying the process.

CONNECT with one of our coaches today 👇

Coach me up!

Quick Question: Which track sounds more like you—the "Go-Go-Go" type or the "Ease-Into-It" nervous mover?

Hit reply and let me know! I read every response and would love to hear where you're at in your movement journey. Plus, I'll send you one specific exercise recommendation based on your situation.

Your summer adventures are waiting. Let's make sure your body is ready for them.

Talk soon,

Coach Tasha & Dan