I let this place go quiet. I've spent the last few months fixing that. The basics I teach in person are in here now. Free. Back Pain Basics The process that started to get me out of pain, and the one I use with clients. 1. Why your back hurts and what it's telling you 2. An 11-test self-assessment to find your starting point 3. A 15-minute daily routine, every move on video 4. 30-day re-tests and a clear next step at 12 weeks The SANE courses Sleep, Activity, Nutrition and Evaluation. The full Nutrition course is on video: calories, macros, food quality and timing, without the diet nonsense. The tools I use with clients SANE Score Tracker, nutrition calculator, weekly routine planner, food list and an emotional eating guide. Coming soon 1. The full Back Pain Workshop recording 2. New Start Here videos 3. More video lessons across every pillar Start with the pinned Start Here post. Score yourself today. Find your lowest pillar. That's Day 1. There's no perfect, only better.

When your hips can't move well or can't hold their position, your back picks up the slack. Do that every day for long enough and your back starts letting you know. That's why I build from the bottom up: 1. Flexibility 2. Mobility 3. Strength balance 4. Skill Skip a step and the same thing keeps coming back. Quick check: stand up and reach for your toes, slow. Where do you feel it first? If it's your low back before your hamstrings, your hips are a good place to start. Back Pain Basics walks you through the whole process, from the self-assessment to a 15-minute daily routine. The full Back Pain Workshop recording will be in there after this weekend too. Drop where you felt it below.

Welcome to SANE. Here's how to get going. 1. Go to Classroom → Start Here. Three short lessons: what SANE is, how to start, and how this community works. 2. Score yourself. Grab the SANE Score Tracker in Tools and answer for the last 24 hours. 3. Start with your lowest pillar. Dealing with back pain? Back Pain Basics walks you through it, from understanding your pain to a daily routine. 4. Introduce yourself below. Where you're from, what you want your health to give you, and your lowest pillar. Came from the Back Pain Workshop? Your routine and tracker are in Back Pain Basics → Level 1 Daily Routine. There's no perfect, only better.

2017, hip injury. By 2020 it was my back, every day. Some mornings I couldn't tie my shoes. I saw every specialist I could find. I learned something from most of them. But I didn't accept what they were telling me. Saturday I'm walking through the exact process that started to get me out of pain, and has helped many other people do the same. Why it hurts, how to find your starting point, and a 15-minute routine you can do every day. Back Pain Workshop, Saturday, November 14 at Black Goat.

I felt like I indulged in too many carbs / cals on a recent trip. Activity fell lower and consequently sleep got bad. Evaluation on the other hand went through the roof…..I am so aware of my SANE process, I know what to look for as things falling off in some way. What that does is really recognizes how bad it feels. Not just the mental beating of slowing your goal or missing it, but also bloat and inflammation, head pounding and Armageddon level digestion. This causes me to want to “FALL BACK” to SANE….up the activity consistency, back to Whole Foods and greens, the feeling of no bloat no inflammation, no pain or problem life….Sanity! That is why I have now fallen back to feeling good!