Catch up with
Coach Dilworth

Being “cardio-fit” doesn’t guarantee a healthy spine. High-mile running can load the back with up to ~5× bodyweight per foot strike, and road cycling often locks the low back into sustained flexion—both can aggravate discs, especially with poor mechanics. Add “pretty good” nutrition that misses protein/micros and long sessions without electrolytes, and recovery stalls. Here’s how to rebuild a spine-healthy plan with smart strength, mobility, technique, and hydration.

“Just strengthen your core.” That was the most common advice I got when I was struggling with debilitating back pain — and it nearly wrecked me. While core training is important, not all exercises are safe for a compromised spine. Movements like sit-ups, Russian twists, and Jefferson curls might be fine for a healthy back, but they can be disastrous for someone dealing with disc issues, spinal fusion, or chronic instability. In this post, I break down why context matters, wh

Feeling overwhelmed, anxious, or out of focus? Square breathing is a simple breathing technique that can help regulate your nervous system in just minutes. Here's how it works—and why it’s worth adding to your daily routine.

If pressing overhead feels awkward or causes your ribs to flare out, it might not be your shoulders — it could be your hips. Learn how correcting your pelvic tilt and activating your glutes can drastically improve your overhead press mechanics.