ADAPT Spine + Sport

12/25/2025

Merry Christmas & Happy New Year 🎄

This season is a reminder to slow down, take a breath, and be grateful for the simple things, the ability to move our bodies, the strength to show up for ourselves,
and the community that supports us along the way.

Health is more than just the body.

It’s the mind, the spirit, and the people we share life with.
As we close out this year, I’m deeply thankful for the trust, encouragement, and support from this community.

It’s an honor to care for you, move with you, and grow alongside you.

Here’s to a New Year filled with intention, resilience, and continued movement.

Tis the season — and we’re just getting started.

With gratitude,

Dr. Austin & ADAPT Family
ADAPT Spine + Sport

12/08/2025

How to Structure Your Workout

Consistency beats intensity — every time.

So before the New Year even gets here… we start now.

Never miss a Monday.

Never wait for “perfect.” Progress over perfection.

Here’s one of the simplest, cleanest, most effective ways to structure your training — straight from Dr. Andy Galpin’s evidence-based 3x5 Protocol:

🔸 3–5 reps per set
🔸 3–5 minutes rest between sets
🔸 3–5 sets per exercise
🔸 3–5 exercises per workout
🔸 3–5 training days per week

Simple. Repeatable. Sustainable.
The kind of structure that builds strength and consistency.

WEEKLY GAMEPLAN:
• 3 sessions: strength + hypertrophy
• 2 sessions: endurance

Repeat for 10–12 weeks. Then flip it:
• 3 endurance
• 2 strength
Your heart, muscles, and brain all stay sharp — without burning out.

You don’t need the “perfect program.”

You need a structure you can do forever.

You need to show up today, not January 1st.

Imperfect action beats perfect inaction every-time

Movement is the spark. Consistency is the fuel.

Create who can.

12/04/2025

Daily Wellness Goals That Actually Change Your Life:

If you want to feel better, move better, and perform better it starts with the simple, repeatable things you do every day. The consistent is boring but it’s what works.

These are the same foundations I teach my patients, runners, and athletes at the clinic:

🔸 100 oz of Water
Hydration is fuel. Your joints, discs, muscles, and brain all work better when you’re not running on empty.

🔸 800g of Fruits + Veggies
The easiest way to improve recovery, energy, digestion, and inflammation.
(Yes — 800g. You can hit it with a few big servings.)

🔸 0.8g Protein per Pound of Bodyweight
Strength, muscle repair, immunity, hormones — protein anchors all of it. If you’re active, this matters even more.

🔸 Lift Weights + Condition/Sprint
Strong bodies age slower.
Sprinting sharpens your nervous system.
Mix both throughout your week.

🔸 Mobilize Your Tissues
Mobility is your insurance policy.
10–15 minutes of intentional work keeps you running, lifting, and living pain-free.

🔸 Sit on the Floor Daily
Your hips, knees, ankles, and spine need positions your chair will never give you.
The floor builds natural strength + mobility without “exercise.”

➡️The truth?

You don’t need hacks.
You need habits.
Stack these, and your entire life will feel different in 30 days.

Need help with these? Let’s chat 💬 send DM!
Need help moving better then book now lets not wait until the New year to get you back on track!
🔗: http://adaptss.janeapp.com

11/27/2025

Happy Thanksgiving from ADAPT Spine + Sport 🧡

Today we’re extra grateful — for YOU.

Thank you for an incredible first 6 months of support, trust, and connection. Every visit, every conversation, every shared win means more than you know. It’s an honor to help you move better, live stronger, and thrive daily.

From our family to yours, thank you for being part of the ADAPT community.

Wishing you a warm, healthy, and joy-filled holiday. 🍁🦃

— Dr. Austin & the ADAPT Family

10/02/2025

👻 Don’t Be Haunted by Pain This October 👻
⠀
If you’re walking around stiff like Frankenstein or feeling like a ghost of your old self, it might be time to get moving better.
⠀
At ADAPT Spine + Sport, we’re here to keep you from being spooked by injuries, stiffness, or nagging pain.
⠀
✨ New this month:
Our front desk build-out is officially complete… but no one’s sitting there yet (unless you count the ghost 👻).
We’ve also added a virtual receptionist to quickly gather your information so we can get you scheduled efficiently and keep the process smooth.
⠀
🦴 Adjustments
💪 Rehab & Performance Care
🔥 Recovery Treatments
⠀
🎃 Don’t wait until you’re stiff as a scarecrow or turned into a pumpkin!
Book today: http://adaptss.janeapp.com

Let’s keep you moving strong all season long.
⠀

Father, Chiropractor, Athlete and movement aficionado. Passionate about helping others move better, live stronger and thriving daily. Hands on care, rehab based strategies.

09/04/2025

🚨 September Update 🚨

The KIDS are back in school, I repeat the kids are back in school! So now is the time for you to take care of you!

Big news—ADAPT Spine + Sport is officially open and accepting new patients!
I’m excited to share that we’re now in-network with:

🇺🇸 VA (Veterans Affairs)
💙 Blue Cross of Idaho
🔷 Regence

…and for anyone who prefers flexibility, we also offer affordable cash-pay options.
Whether you’re dealing with pain, recovering from injury, or looking to perform at your best—we’re here to help you move better, get stronger, and thrive daily.

🗓 Book your visit today and let’s get you on the path to better movement and health.

Book here 👉🏼 http://adaptss.janeapp.com

Website 🌐: adaptss.com

📍 ADAPT Spine + Sport | Coeur d’Alene, ID

💬 DM with questions

Father, Chiropractor, Athlete and movement aficionado. Passionate about helping others move better, live stronger and thriving daily. Hands on care, rehab based strategies.

08/13/2025

🚀 Unlock Your Hip Power 🚀

If you sit a lot, run, lift, or play sports your hips are probably tighter than you think.

The Spiderman Lunge/ Lizard Lunge with a banded hip mobilization is one of my go-to drills for restoring hip internal rotation, deep mobility, and athletic performance.

💥 Why it works:

The band creates a gentle traction at the hip joint, helping reposition and create space so the muscles can lengthen without pinching. Pairing it with the Spider-Man lunge movement helps open up your adductors, hip flexors, and capsule all at once.

📝 How to do it:

1️⃣ Anchor a heavy resistance band to a sturdy post, step into it, and place it high up on the thigh.
2️⃣ Step forward into a deep lunge, hands inside your front foot.
3️⃣ Drop your hips forward and slightly out, draw back leg slightly in.
4️⃣ Use hands on knee to come in and out
5️⃣ Breathe and explore gentle movement side-to-side.

⏱️ 2 minutes per side is a sweet spot — but if you’re feeling spicy, go longer.

🔥 Pro tip: Try this before squats, deadlifts, or running your hips will thank you.

💪 Move better. Live stronger. Thrive daily.

08/08/2025

Band it. Stack it. Unlock it. 🔓

Last time, I gave you a 5-move hip mobility flow.
Now we’re taking it a step further — stacking the best banded mobilizations so you can open up, restore range, and make it stick. I’ll be covering them individually one by one in upcoming videos. For now here we go.

Why stack it?
Because your body isn’t just one muscle or joint working in isolation. By layering mobility drills back-to-back, you teach your nervous system to own that new range so it lasts longer than a few hours.

⚡ Hold each for 30– sec.
⚡ Stack that leg, same band, no setup changes.
⚡ Perfect pre-lift, pre-run, or as a recovery day reset.

The goal? Move better, load better, live stronger.

Now grab a band, stack it, and see the difference.

👇 Save this stack & try it this week. Tag me when you do.

08/06/2025

Tight hips? Here’s your 10-minute fix. 🔥
If your hips feel like concrete after sitting, squatting, running, or just living life — these 5 banded mobilizations will change the game.
🟠 Hamstring Stretch
🟠 Banded Lizard (hip IR)
🟠 Banded Pigeon
🟠 Figure 4 Stretch
🟠 Couch Stretch (with hip bias)
Hold each for 2 minutes per side. This routine hits everything: posterior chain, hip rotation, flexors, and deep glute tension. Whether you're an athlete, a desk warrior, or somewhere in between — these will help you move better and feel better.
I use these with patients in the clinic and in my own training. Start slow, stay consistent, and watch your movement level up.
👇 Save this routine + tag a friend who needs it.
Let’s move better. Live stronger. Thrive daily.