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Coach Dilworth

Knee arthritis can make every step feel risky, especially if you’re already dealing with back issues or a fusion. This article breaks down what a huge 2025 study found about the best exercises for knee arthritis and how to use low-impact cardio, strength, and balance work to move with more confidence.

Feeling weaker or more unsteady than you’d like, but not ready for a hardcore gym routine? This gentle, chair-and-counter workout helps you build strength, balance, and confidence in about 30 minutes. Perfect for home or HOA gyms, and friendly for sore backs, stiff joints, and anyone easing back into exercise.

Feeling unsteady, slower, or more “fragile” than you used to be? A major study in very frail older adults found that the right mix of strength, balance, cardio, and stretching can actually reduce frailty and boost confidence. This post shows how to turn that research into safe, practical training steps for real life.

Most women are told to watch the scale, but after 40 there’s another number that may matter even more: grip strength. Researchers now use handgrip strength as a simple way to spot early muscle loss (sarcopenia), which is linked to falls, fractures, and loss of independence. For women in perimenopause and beyond, a quick grip test can reveal how fast your muscles are aging – and even give you a hint about how ready your body is to train on any given day.

If your hips feel stiff, unstable, or “creaky” from years of sitting, this 45-minute hip stability routine is for you. Inside, I walk you through beginner-friendly exercises that build glute strength, core stability, and confidence—without high-impact workouts or complicated equipment.

When Barbara first walked into Crunch Fitness Steele Creek, she wasn’t sure she belonged. A 60-year-old cancer survivor facing osteopenia and a fear of the gym, she decided to take one small step that changed everything. Through personalized coaching, smart strength training, and a supportive community, Barbara rebuilt her confidence, balance, and strength — proving it’s never too late to start.

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

When a recent flare-up sent my pain skyrocketing to a 10, steroids helped me get moving—but these 12 exercises are what truly helped me heal. If you’re dealing with spinal fusion recovery or chronic back pain, this daily routine might give you some new ideas.

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.

Still dealing with pain after your spinal fusion? You're not alone—I’ve been there too. In this post, I share the exact 5-move routine I do every day to protect my spine, build strength, and keep pain away. From glute bridges to bird dogs and daily dead hangs, these exercises are simple, effective, and fusion-friendly.

If I could only choose one exercise to relieve back pain, it would be the Bird-Dog. It’s not fancy, but it’s incredibly effective — when done correctly. Bird-Dogs build core stability, improve spinal control, and help relieve back pain caused by sitting or poor movement patterns. The trick? Choosing the right version for your body. Here’s why I recommend them to every client I work with.

“My back hurts, got any good stretches?” But what if stretching isn’t the answer? In many cases, lower back pain has less to do with tight muscles and more to do with poor stability and movement patterns. In this post, I explain why stretching the wrong way can actually make things worse—and what to focus on instead to truly relieve back pain and build long-term resilience.

Let's make sure you're breathing correctly with this essential belly breathing technique! Proper breathing is the foundation of effective exercise, and this simple test will help you get started.

Unlock the power of core strength with our Bosu Ball breathing exercise! 🌟 This simple yet effective workout is perfect for engaging your core and enhancing your breathing technique.

Hey everyone! Today, we’re diving into some dynamic TRX breathing exercises that are super effective yet simple.  We’re focusing on the W-Row—breathe in as you move, and then breathe all the way out as you hold.

Exercise your pelvic floor at the gym using a hip adductor machine.