Journal

NOTES
FROM PRACTICE.

About training, nutrition, recovery — and everything that turns out to matter when working with real clients.

Low-back pain that won’t go away: when to rest, when to move

Low-back pain is non-specific in about 80 % of cases and usually settles on its own, but it tends to return. Here is the algorithm I use in practice to decide when to rest, when to move, and when to refer on.

NOTESFROM PRACTICE.

Low-back pain that won’t go away: when to rest, when to move

The best core exercises (and why crunches aren’t on the list)

Creatine for women: what the studies actually say

How much protein you actually need — and why weight alone doesn't decide

Seven glute exercises that actually do the work

Office-worker neck pain: three daily breaks that actually work

Runner’s knee: why it hurts in front, and why we treat the hip

Back exercises at home: five movements without equipment that substitute for rowing

How to start exercising: the first fourteen days for a complete beginner

Zone 2 vs HIIT: why most people pick the wrong one

After forty: the first twelve weeks in the gym you never gave yourself

Exercise during pregnancy: what you shouldn’t avoid

Magnesium and cramps: a popular myth the studies don't support

"More" isn't better: the minimum effective training dose

Kettlebell basics: four exercises that cover 80% of the benefit

Posture isn’t willpower. It’s repetition.

Plantar fasciitis: why stretching isn’t enough

Frozen shoulder: two years you can shorten

How to squat properly: the checklist I use in a first session

Reps for strength vs reps for size: what actually works for the recreational lifter

Stretching before or after training: when, what, and why

Resistance-band exercises: when they actually work and when they’re just a shortcut

How often to train per week for results (and when less is better)

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NOTES
FROM PRACTICE.