Catch up with
Coach Dilworth

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.

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.

I had two spinal fusions. The first gave me relief—but it also led to more pain and a second surgery. In this post, I break down what I wish I knew before that first operation, why so many people rush into surgery, and how real recovery starts with lifestyle change.

In fitness, the ability to brace your core while maintaining effective breathing is a game-changer. This skill not only supports better stability but also boosts your overall performance across various exercises. Today, we'll dive into the steps of the Core Brace Breathing exercise, a powerful technique to integrate into your fitness routine.

Facing spinal fusion surgery or navigating recovery? This free Spinal Fusion Guide was created by a two-time fusion survivor turned certified trainer to give you the real answers you won’t hear in a typical doctor’s visit. Learn what to ask, what to expect, and how to take control of your healing journey with confidence.

After two spinal fusions, years of chronic pain, and countless lessons learned the hard way, I’ve finally created the resource I wish someone had handed me at the start of my journey.