5 min
Movement = Rehab, Rehab = Movement
In the ancient Roman calendar, March marked the beginning of the new year. Spring represented renewal, regrowth, and revitalization. The spring equinox helped determine the start of the calendar year and symbolized a fresh start.
Here in New Mexico, we feel that shift clearly. The weather warms, the days get longer, and the sun rises earlier. It’s a season that naturally pulls people outside and gets them moving again.
For many people, this means yard work, spring cleaning, and finally tackling projects around the house that sat untouched through the winter.
For others, it means getting back into sports.
Every spring, we see people return to activities they haven’t played in months or even years. Tennis, pickleball, basketball, softball—sports that involve quick starting, stopping, and reacting. These sports are fantastic for community, reaction time, and overall enjoyment.
But they also come with a reality many people forget.
The body needs time to adapt.
When the weather changes and motivation spikes, people often ramp up activity too quickly. The excitement is great, but the body hasn’t yet caught up to the workload.
This is where the reminder becomes important:
Start slow. This is a marathon, not a sprint.
One of the lines we often use from the Feed the Cats coaching philosophy is simple but powerful:
Never let today ruin tomorrow.
Another one we repeat often:
Tired is the enemy, not the goal.
Rest. Recovery. Sleep.
These are not signs of weakness. They are the keys to longevity.
I was reminded of this lesson again recently.
Many of you know that over the past couple of years, I have been living with three herniated lumbar discs. Managing that condition has taught me a lot about patience, discipline, and respecting the body’s limits.
Recently, I was blessed with the opportunity to volunteer as the Hope Middle School Track and Field Head Coach.
Coaching youth athletes has been heavy on my heart for quite some time. After seeing some coaching practices last fall that I didn’t agree with on a team my daughter played for, I decided it was time to step up.
Instead of complaining about it to my wife and friends, I invested in learning more about coaching middle school athletes and improving my communication skills so I could serve them well.
I knew I could use my experience as a coach and athlete to be a positive influence in their lives.
I had a few coaches growing up who believed in me. Their encouragement helped shape who I became.
Coaches change lives.
But even coaches have to respect their bodies.
When the season began, I felt strong. My body felt capable. I thought I could coach these kids and demonstrate all the movements as well.
What I didn’t fully account for was volume and my prior injuries.
I was practicing drills on my own.
Demonstrating movements for clients at the Performance Ranch.
And coaching track practice four days per week with demonstrations during every drill.
That increase in repetitions added up quickly.
It reminded me of something we often forget.
The body needs time to adapt.
The most common injuries people experience are overuse injuries. These typically begin with soft tissue strains involving ligaments, tendons, or muscles and can later develop into something more serious if ignored.
My story actually began earlier.
On November 2nd I was in New York City while my wife Jennifer was running the NYC Marathon. We had planned a few meeting spots along the course, but the subway schedule didn’t cooperate, and suddenly we were running late.
My oldest daughter, Danielle, and I started running through the streets trying to meet her at the next checkpoint.
Several blocks turned into several more, and at one point, I sprinted downhill from 2nd Avenue to 1st Avenue on 87th Street. Somewhere during that sprint, I injured my heel.
That heel never fully recovered.
The compensation pattern began quietly.
First, the heel.
Then the hamstring.
Then the calf.
Eventually, those compensations reached my lower back.
Anyone who has dealt with injury knows this pattern. One small issue leads to another until the body finally says it needs attention.
After 23 years of training people, I’ve seen this same pattern repeatedly.
Athletes and high performers are competitive. We compete with others, but often even more with ourselves.
That drive is powerful. It pushes us to accomplish more, serve more people, and chase bigger goals.
But as we age, we must learn something important.
More is not always better.
Sometimes the smartest thing we can do is surround ourselves with people who help guide our training and manage our workload.
I’m fortunate to have those people around me. My challenge is remembering to listen to them.
Quite often, we get in the way of ourselves. Ego convinces us we are stronger or more resilient than we really are.
Faith has reminded me many times that humility leads to growth.
Right now, my calling is helping others become the best version of themselves, and that includes influencing youth athletes and helping them have a positive experience in middle school sports.
I want our practices to be a safe place for these kids to learn, compete, and have fun.
One of the biggest differences I’m bringing to their track program is the Feed the Cats philosophy.
Instead of conditioning athletes into exhaustion, we focus on developing speed, quality movement, and proper recovery.
The results have been incredible.
The kids are responding positively. They are excited to train, they are moving faster, and most importantly, they are staying healthy.
This month, I’ll dive deeper into this philosophy and explain why speed training instead of constant conditioning can dramatically improve performance.
This philosophy has also influenced how we train athletes at the Performance Ranch, including fighters later in their careers.
The longer I coach, the more I realize something simple.
Movement is medicine.
And sometimes the best rehab is simply learning how to move well again.
If you’re feeling the pull of spring and thinking about getting more active, remember this:
Start slow. Move well. Build consistency.
Your body will thank you.
And if you need help getting started the right way, our coaches are here to guide you every step of the journey. Sign Up Here for a Complimentary Strategy Session.
Because our mission has always been simple:
Help you Live Life Beyond the Gym Walls.
Chat with a coach to discover how our programs can fit into your lifestyle and help you achieve your goals. Let’s get you started on your fitness journey today!
