One Island Strength & Mobility

Staying the course and making progress.
It feels so good.

If you're coming back from an injury, there is no secret hack, no single magic exercise that is going to bring you back to form overnight.

You simply determine the tasks you want to be able to perform, scale them down until they are tolerable--but difficult--then slowly, methodically scale them back up until you are doing the thing you set out to do.

The second--equally important--part is staying the course, trusting the process.

Don't jump ahead.

Don't skip a rest day.

Don't get spooked when you have little flare-ups for a day after working out.

And, yes, if you need to, you CAN skip a workout. But you can also scale down and still go through the motions when you are not feeling ready to progress or even match what you did the week before.

For this, it is super helpful to have an accountability buddy: A trusted workout buddy, someone who has been there before--or, best case scenario--A Coach.

If you've been struggling with pain or just feeling limited by an old injury that hasn't returned to full capability, shoot me a DM and let's have a chat about a possible path to return to glory.

If it's not a fit, you'll get a free coffee and some free advice. Availability in-person and online.

The virtues of Overcoming ISOs...

The pro women's squad always does ISOs on recovery days. I

Overcoming isometrics involve pushing or pulling against an immovable object with maximum effort--providing an exceptional opportunity for building maximal strength, improving neural drive (training the skill of strength to the tissue by encouraging increased muscle recruitment), and fixing specific sticking points caused by injuries or other mobility issues.

Because there is no movement (no lengthening or shortening of the muscle fibers), only flexing/contracting within a static range, OIs are a great way to rehab and recover. They allow for maximum effort without "pulling on" the tissue. Super safe--but always begin with a sub max effort to give your nervous system a heads up before diving in whole hog. I typically cue my athletes to start at 70%

Maximum effort at a fixed location improves tendon stiffness (esp. around 90°) and draws loads of blood to the affected area--perfect for heeling and creating an analgesic (pain-relief) affect before training recovering tissue/joints.

Quick review on benefits of OIs:

• Increased Neural Drive & Maximum Strength and Power: 
If the bar is moving (traditional, conce tric lifts), the body is winning. When the bar is stuck the body receives the message that it is failing at the perceived given task. This causes the body to recruit more and more neighboring tissue until the task is achieved or the energy system fails.

• Targeted Weakness Correction: They enable lifters to isolate specific, problematic ranges of motion (e.g., in a squat) to overcome sticking points.

• Improved Tendon Health: They increase tendon stiffness, which enhances the storage and release of energy, leading to more power and reduced opportunity for injury.

• Low Impact/High Recovery: Because there is no movement, they create minimal muscle damage (little to no soreness), making them ideal for in-season training or recovery phases.

• BONUS: Minimal Equipment: Effective, high-intensity, full-body training can be performed with just a barbell in a rack or, in some cases, just a towel.

Comment BIG YEAR for your chance to win your choice of 1 month of in-person private training OR 2 months of online or group training and a "No excuses" starter pack.

Have you made big fitness goals for 2026?

Have you taken the first steps towards those goals?

Setting goals is all well and good, but systems, accountability, and consistent weekly actions are what get us there.

Whether you're an athlete, a once-upon-time athlete, or just stepping towards the gym for the first time...I got you.

Let's get your nutrition and your workouts in order and have a bit of fun along the way.