Welcome to evoolvepaincare.academy The mission of our is to provide equitable access to education in person-centred care, upskill clinicians in person-centred care and empower people with musculoskeletal pain through free evidence-based information. We welcome you to join us.

Try this for a week: Eggs, fruit for breakfast. Romaine salad with slab of fish for lunch. Steak and steamed broccoli or asparagus for dinner. Fermented dairy. 30 min walk before breakfast, after dinner. Pull-ups, pushups, squats, hip hinge 3x/week. Sun, sleep daily.

Eating similar meals. Doing the same workouts. Going to bed at the same times. Getting fit is about doing the boring things consistently.

The old “correlation vs causation” thing. Lifting weights improves grip strength, manual labor improves grip strength. Buying hand grippers will not extend your life. 😬

If 90% of your calorie intake came from meat, veggies, single ingredient carbs, and fruit you’d physically and mentally be in better shape than 90% of the population.

Drink coffee (or not) - forget about the theories Go outdoors and get the sun - forget about the theories Do daily low level activity - forget about the theories Do resistance training - forget about the theories Occasionally do hard exercise which taxes your heart and lungs -

You’re always a 30 minute walk away from solving your biggest problem.

If you woke up, your family is healthy, you have a roof over your head, clean drinking water, food on the table, and fast internet your life is pretty damn good. Be grateful.

Just FYI, most of the bodybuilding, fitness influencer content on here is garbage. You need to do basic exercises two to three times a week. Do full body workouts. Do a pushing exercise, a pulling exercise some type of squat and some type of posterior chain.

· Quit alcohol · Prep your meals · Wake up by 6am · Go to sleep at10 pm · Walk 8-10k steps a day · Drink 2-3 liters of water a day · Get strong by repeating the same exercises 3x a week The best way to get healthy is to be okay with being boring.

“Exercise therapy has been identified as an effective & safe intervention for at least 25 long-term conditions including knee & hip OA, chronic obstructive pulmonary disease, heart failure & coronary heart disease, hypertension, type 2 diabetes mellitus & depression…”

As I get older I'm realizing that not much good happens after 10pm.

Adult programming is simple. Do compound exercises that don’t make your joints hurt. Do them 2-3 days a week after a good warmup. Finish with some bike intervals. Simple and easy.

Most people have no idea how easy it is to eat 2000 calories in one sitting.

The uncomfortable and often unspoken truth about physio is that most of our rehab plans and protocols often don’t outperform simple advice, graded activity and time!

To be clear we need gradual exposures to Progressive Resistance Training for sustainable progress in building lean muscle mass & strength in older adults. This is vital to improve strength, metabolic health & psychological resilience.

Sports science keeps searching for answers to the injury epidemic—but forgets that generations of athletes have grown up without physical education, recess, or free play. Those were once the foundations of elite performance. Without them, we’re seeing the inevitable result:

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Excellence is not hustle-culture bullshit. It's not waking up at 4 AM to cold plunge and telling everyone about it, restrictive diets, sacrificing your soul, or bending the knee to make as much money as possible. As someone who wrote the book on excellence, it feels imperative

For people who just want to get fitter and a bit stronger, there is zero need for complicated or ornate sessions which look like science projects. Just basic routines, consistently applied.