If you have golfer’s elbow or tennis elbow, the pain is in the elbow… But the problem usually starts at the shoulder. Here’s why. Your elbow is a hinge joint. It doesn’t rotate well. It doesn’t absorb force well. So when the shoulder blade isn’t stable or the rotator cuff isn’t doing its job that force travels downstream. And the elbow pays the price. Over time: • Forearm tendons get overloaded • Grip tension increases • Inflammation builds • Pain shows up Most people treat the symptom. Ice. Brace. Rest. Maybe a cortisone shot. But if the shoulder mechanics don’t improve, the pain comes back. What Actually Causes It Here are the usual upstream issues: • Weak lower traps • Poor scapular control • Limited thoracic rotation • Tight lats • Over-dominant forearms • Loss of shoulder external rotation Especially in: Golfers Tennis players Pickleball players People who lift People who sit at desks Sound familiar? What I Fix First When I work with someone dealing with elbow pain, we don’t start with curls or wrist work. We start with: 1. Scapular retraction control 2. Rotator cuff strength (external rotation) 3. Thoracic spine mobility 4. Lat length 5. Controlled grip training When the shoulder stabilizes, the elbow finally gets relief. If you’re dealing with elbow pain: Stop chasing the elbow. Fix the shoulder. Restore rotation. Strengthen the scapula. Your body works in chains, not parts.

Protein timing matters more than most people realize. If you miss protein early in the day, you spend the rest of the day trying to catch up. Dinner rarely fixes it. Use this simple rule: By mid morning, you should already have one solid protein anchor. Not a snack. A real serving. When protein shows up early, appetite stabilizes. Energy is more consistent. Training and recovery improve. When it does not, hunger increases later in the day and decision quality drops. Protein early sets the tone for the entire day.

Most people I work with don’t need more workouts. They need better decisions around effort, recovery, and consistency. After 40, the game changes. What worked in your 20s and 30s often starts working against you. More volume. More intensity. Less margin for error. Real progress now comes from training with intention, managing stress, and respecting recovery without becoming fragile. This community exists to explore that middle ground. Strong, capable, resilient bodies that support full lives. No extremes. No gimmicks. Just practical thinking around strength, energy, and longevity. If you’re here, you’re probably thinking long-term too. Welcome. — Josh