Irwin Strength and Wellness

[Free Injury Assessment Consultation]

Training with joint pain is stealing your results❗️

As a Doctor of Physical Therapy👨‍⚕️ and Strength and Conditioning Coach, I specialize in helping clients achieve new highs through simple yet scientific training.

I have talked to countless people who say their ache or pain will eventually go away. 🚫 Waiting around rarely fixes the source of their problem, and it will likely return.

If you are training through pain or would like to train pain free, PLEASE do yourself a service and seek the care you deserve❗️

Why not🤷‍♀️ schedule a FREE consultation from a professional? At minimum, you get a professional opinion at 🅾️cost with your next step to pain free training.

Don't let pain limit your results and ✉️message me to take your 1st action step to pain free training!💪

3 Questions to ask yourself to see if a "Challenge" is right for you (i.e. 30 day Challenge; 10 week Challenge).

1) Is the training or nutrition sustainable for you?

I find often that these Challenges often over prescribe exercise and nutrition for you to see extreme results fast. This is almost always unsustainable leading you into previous habits lacking results in the long run. Everyone knows someone who lost a bunch of weight that ended up putting it back on. Sustainability is key produces results.

2) Will your healthy mentality hold up after the Challenge is completed?

I've talked to tons of people who think this will be the kick-start they need to see the results they want. Reality is they give so much effort for the Challenge, and when it is over, they crash. Large changes in behavior simply are not sustainable. Sustainability irrefutably produces results. Smart training is realistic training.

3) Do the creators of the Challenge have a secondary gain?

The fitness industry is estimated to be worth $30 Billion. There is money to be made and lots of it. If a Challenge requires you to take supplements for results, run! The only help you possibly need is the direction in nutrition and exercise. That's it. Let your program center around your lifestyle and not your money.

Have Challenges worked for you in the past? I want to hear about it below!

Any question fitness related, ask away!

Pain have you away from activities you love? I specialize in returning those to the activities they love.

No pain no gain?🚫 This mentality rarely works!

Pain prevents progression

Let me create an individualized plan for you! As a Physical Therapist and Strength and Conditioning Coach,

I specialize in developing highly effective exercise programs.

They get you back to activities that are important to YOU.

For some, this may be getting in the floor with their child. And for others, this may be hitting a personal best bench pressing.

Whatever your goal, if you are in pain💥 and want to get to a higher level of activity,

Do yourself a service and STOP letting pain prevent you from achieving your goal!

✉️Message me to set up a free consultation💪

Shoulder press are a great 👍 overhead movement for all ages! However, people often are not getting the most out of this exercise‼️

If you have painful shoulders💥, or they are clicking to the point of pain, make this adjustment! This is great for shoulder health and development💪.

▪️Starting position: dumbbells are 🚫NOT🚫 directly in front OR all the way to the side of your shoulder❗️Start with them about half way between the two✅.
▪️Then press directly overhead. This will cause the dumbbells to travel in a slight incline as shown in the 🔻picture🔻

Want help designing an exercise program that is guaranteed to work?
Is pain limiting your return to activities important to you?

Message me and let’s see how we can break barriers and achieve YOUR goals❗️💪

Plantar Fasciitis👎. One of the most ice-picking and painful conditions. Did you know that it IS treatable? I know the science and would like to share a little bit with you! 👇

▪️Plantar fascia is a thick connective tissue that is well known for being overly sensitive to stress/load
▪️Ice-picking📌💥pain almost always comes from a load intolerance (if sensitive enough, simply touching the bottom of your foot hurts😖)
▪️Pain is Considerably worse in the mornings 🌤🔥

👇Below are interventions validated by research👇

✅Rolling your foot for 60 seconds on an object like a hard ball can give temporary relief! Use this technique anytime and especially before the exercises below.
✅Stretch your calf (knee bent AND straight) with toes pointing up each stretch. Do for 30 seconds repeat as needed.
✅Strengthen your calf by doing heel raises multiple sets of 8-12 as tolerated every other day. Make sure your toes are bent back stretching the bottom of your foot and reps are performed slowly.

In the comments tag someone this might help🤓and let me know what has worked to decrease your plantar fasciitis pain!

Message me for a specialized plan to rid your foot pain!

Tip for not wasting hard work on gaining muscle. 1) Find an exercise where you can stress the desired muscle group. 2) Perform a FULL range of motion safely. More ROM=more muscle used. More muscle used= more muscle gained. Also, notice what is circled. My knees and hips are near full ROM without compromising safety of my spine. 3) Conclusive research tells us most of our sets should be within several reps of failure. These are basic hypertrophy principles.

Probably the most evidence based Health Pyramid I have seen.

Takeaways
1) Caloric balance is king in managing our nutritional health. Our body craves homeostasis. This has the strongest influence to our weight.

2) Food composition is very important and especially when it comes to performance. Eating mostly healthy gives us HUGE advantages to improved sense of well being.

3) Macro ratios are important but not near as important as caloric balance and food composition. Macro ratios play a role in achieving health goals, and if are decently balanced, OFTEN yield results.

4) Nutrient timing can be important for those who want to be optimal. However, goals can be achieved with a poor eating schedule given good caloric balance and food composition.

5) Obviously water is essential for human life, but in comparison to caloric balance and food composition, it will not impact your health as much. This does not mean to stop drinking water! What it does mean: if you increase your water intake up to 1-2 gallons a day, it is likely that it will not have as a profound impact on you achieving your goals as much as caloric balance and food composition.

6) Supplements give us a false sense of true impact on our health. Are they necessary for some conditions? Absolutely yes. Are they going to impact our health dramatically for the VAST majority of the population? Most definitely no. They are a small fraction of our daily caloric intake and thus impact our goals by a fraction. Experts suggest that MAYBE up to 10% extra can be achieved with supplementation

7) THE BIGGEST TAKEAWAY: eat with common sense on portion sizes and food composition. In combo with regular exercise, goals WILL be achieved. Consistency required.

New Conway Health Coach that is a Doctor?!

How is it going guys! My name is Dr. Braden Irwin, and I recently graduated at UCA with a Doctorate of Physical Therapy. I am also a Strength and Conditioning Coach.

I have been researching fitness and nutrition since I graduated High School back in 2011. I enjoyed it so much that I decided to pursue a doctorate level education in the health field, so I could help others make meaningful lifelong changes with complete certainty that they would see success and do it safely.

It is my passion to see people become a healthier version of themselves and not waste time. For some, that may be decreasing their mile time. For others, that may be lowering unwanted high blood levels. And for the vast majority of people, that may be just simply wanting to look better and improve their self-esteem.

Whatever your goal, please follow me for more of my future content. I will be covering a number of topics, all of which revolve around improving your health.