Resilient Performance and Wellness PLLC

01/10/2026

Daily bodyweight squats help with mobility, brain health and overall conditioning.

Ten reps several times a day is great.

I am doing this experiment myself having not done it for years.

Try it out for a month and see how well it works!

If you are a bit stiffer on one side, you can practice shifting your hips over and wiggle into the position.

Let me know in the comments what your thoughts are.
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01/06/2026

We cannot control everything that happens. But we can control how we respond to the things.

Helpful reminders for myself and anyone who might need to hear this.

This comes on the heels of me making the mistake of commenting about something political. Immediately I got the insults and anger from those who decided to be nasty because they disagreed.

Can people not disagree respectfully anymore?

Clinically this is relevant. If your back or hip or shoulder start bothering you, notice it. But don''t let it ruin your thoughts and ruin your day.

Hope everyone is doing well and moving through life with an open mind and inner peace

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01/02/2026

New year, new you?

If you are getting back to the gym, don't fall into the traps. I would rather not see people in PT next month due to preventable injuries! Start slow. Be patient. I promise nothing happens quickly.

Endless cardio on the elliptical is not the best strategy

For the guys who haven't lifted for 10 months - you don't need 10 sets of bicep curls.

Treadmill jogging is also a recipe for injury if you are untrained.

Formula for success -

1. 2-3 sessions of challenging full body strength training with excellent form (not body part training).

2. 2-3 days per week of cardio including intervals. The stepper machine or treadmill incline walking are great if you are indoors at the gym. Hiking, brisk walking or rucking outdoors is fantastic.

3. Mobility and stretching regularly.

It does not need to be complicated. Be careful if you decide to follow a superstar influencer.

Consistency beats complexity every time. A sustainable program that fits your needs and lifestyle the best formula. Your exercise program should make you feel good rather than sore and immobile for days.

If you have injuries, there are always ways to work around it.

Comment if you have questions, or send a message if you would like to discuss how to create a plan for you.

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12/31/2025

Dr. Jason Jennings is THE orrhopedic surgeon in Colorado for knee and hip replacements.

He did a revision of my total knee that was initially performed by another physician. After the initial surgery, I ended up with a femoral nerve injury, a crooked and very unstable knee. That was the mess I presented to Dr. Jennings.

He started his career as a physical therapist and then he went to medical school as well as additional advanced training. He has earned many prestigious awards and credentials. He is also involved in the latest research.

He took on the task to fix my knee. Today, I saw him for the one year follow up.

He did an incredible job. My knee is straightened out and stable now. And I did my rehab properly. It was a challenging surgery for him. I know he put in the effort and he cares about my outcome.

I cannot thank him enough. I would recommend him to anyone in need of an expert.

If he happens to see this post, your patient and physical therapist Shawn Regan is spreading the word here in Colorado Springs!

Happy New Year to all.

Link to Dr. Jennings's page below.
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Orthopedic surgeon offer advanced joint replacement surgery for arthritic or injured hips and knees. He performs joint replacements, total knee & hip replacements, partial knee replacements, patellofemoral replacements, revision hip & knee replacements.

12/31/2025

A patient was telling me how he does not like to exercise. He is extremely overweight and more concerning, very de-conditioned. He has all the typical medical issues like heart problems, diabetes and sleep apnea.

He has back pain. His doctor told him to "go to PT" which he was not thrilled about. We had a laugh about it.

All the research has shown that exercise in some form or another is THE best medicine for back pain.

He asked if I had a "jedi trick" to get him to exercise. As much as I would love to have jedi powers, being a Star Wars nerd, I had to give him an honest answer.

The secret lies within him and finding his WHY. For example, being there for his 7 year old grandson would be a motivating factor.

I only gave him about ten minutes of exercises to do 3 days a week. I told him I have no tricks but he must tap into that internal motivation, and no he does not necessarily need to enjoy it. But he needs to frikin' DO IT so he is not deblitated and unable to do normal things. Most people do not enjoy brushing their teeth or cleaning the bathroom, yet those things need to get done.

Humsn maintenance.

He appreciated our conversation and the perspective i helped him grasp. He was glad I didn't kick his butt with a million exercises. if I did that, I would have lost him completely. He would then tell his doctor that he "tried PT" and it didn"t work. My job is to have a positive impact not destroy people.

So the thing is, we all have to do things to stay healthy. Exercise is essential and has always been a part of the human experience. Until recently that is

I enjoy exercise and yet even i have trouble motivating sometimes.

We all need to make choices. Not excuses.

Keep doing the things! You got this.

12/30/2025

Attention lifters - there is no need to have a "shoulders" day. You can build excellent muscle, strength and power by training functionally. Body part training is outdated I am sorry to say, unless you are a bodybuilder.

The single arm dumbbell clean and press is a functional, full body strength exercise.

This exercise is an old school variation. The old school lifters were beasts, before there were any steroids, and they were not sitting on fixed motion machines.

I only did 2 sets of these but with a challenging weight after being fully warmed up. Importsntly, I did not train to failure. This was part of a

Technique cues:
Use your legs and hips to power it up. Super tight core. Squeeze your glutes and activate your legs. Dig your feet into the floor. Use your entire body!

Have fun!

12/24/2025

There is a lot to be grateful for despite how pi**ed off a lot of people are in this country.

We had a big TV delivered last week and it was cracked so we had to send it back. We got a smaller one and a different brand
I was annoyed because it took a while to set it up, only to see the screen was busted.

Guess what? We are one of the few nations in history who even have giant TV screens. Nevermind multiple in one house.

I reminded myself that it was truly a first world problem and certainly not worth stressing over. It took me a minute to do that but seriously who am I to complain about such a thing. The world has far more difficult problems going on. We are one of the richest countries on earth yet we carry ridiculous amounts of stress.

So this post has nothing directly to do with PT or strength training. But it has everything to do with reframing thought patterns. And realizing perspective is what determines our sense of peace.

Thought patterns affect everything in our life and impact our health and wellness.

Some of my patients are so down to earth about their pain or surgical recovery. And they do great. Life is based on our perceptions and mental conclusions. Something can only be stressful if we DECIDE to let it be that way.

We are blessed to have the standard of living we have come to think of as normal. People in other parts of the world are living in extremely difficult conditions. Prayers for everyone suffering and dealing with circumstances beyond imagination. Me and my broken TV can go jump in a creek. 😃

Just thought I would share my thoughts. That is kind of what this page is about really.

What have you stressed out about lately? Was it worth it?

Merry Christmas and Happy Hannukah.

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12/22/2025

The dumbbell swing is an old school exercise, not popular these days. But they are far more productive compared to the fancy looking gym machines. Those only make you better at doing that exact motion. Machines do not build stabilizer muscles, balance, conditioning or coordination.

If your goals are to lose weight, get stronger and build solid muscle - here is the Rx.

Less machines and more full body functional strength exercises.

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12/16/2025

Recently I consulted with a 35 year old male with lower back pain. When I asked him why he thinks his back hurts he said because of "wear and tear".

I chose my words wisely but basically told him to start reframing his beliefs about his own pain. If a 70 year old mentions wear and tear i do still educate them on their mindset, but they get more of a license to use those terms.

This guy, who is a great person by the way, got the whole lecture from me. And it was effective.

I worked him pretty hard and he did fine with exercise. In his daily life, he and his wife have a baby, he sits all day at work and he does not exercise. He doesn't sleep well or eat well because he is also in grad school. He is not overweight but he is not very strong for a guy his age either. No problem, just build up slowly.

"I think we found some variables far more relevant than wear and tear my friend" i said.

All I asked him to do was start walking 20 minutes per day and to get up from his desk every hour. I did not give him a million other exercises to do because it won't happen anyway.

I did plant the seed that he needs to make some sort of plan to exercise at least 1-2 times per week. Could be 10-20 minutes at home or whatever he and his wife can manage. That will help his back. And more importantly - to stop defeating himself with his own thoughts.

I hear this type of thing every day. The reason why I post this kind if case study is because mindset is often more critical to conquering pain than any other magic solution or exercise.

Anyone can go online to find exercises for back pain. They might not be appropriate, but there is stuff everywhere.

Remember that your thoughts carry more power than most anything else. Use that to your advantage rather than as a way to dig yourself into a hole.

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12/08/2025

Estimates say about 80% of people have back pain at some point.

A client told me he sits for 9 hours a day at work. Then he goes home to eat dinner and sits down to watch TV. Then he goes to bed.

His back and neck hurt.

I have some bad news for people that want a quick fix while also doing zero movement.

Exercise is the best form of treatment for back pain. Movement is your medicine.

The TENS unit, massage guns, pain gels, lidocaine patches etc do not work for long if at all.

I know this page reaches a lot of people even though there is not much interaction

If you are someone dealing with back pain, try stretching, walking and whatever movement feels good.

You will notice a big difference.

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12/06/2025

Getting older type of things happen.

Do you ever have that feeling when you wake up and feel stiff?

Feeling a bit tight is nothing unusual for many of us. The joints, muscles and fascia can tighten up without movement when we are sleeping or sitting for a long time.

Doing this spine mobility exercise helps improve lubrication and motion in the joints and tissues of the spine. Aka cat/oamel or cat/cow.

Incorporating movements is a great way to stretch and breathe even if you don't officially do yoga.

Edit - woops I left the sound on.

12/04/2025

Functional strength training is not the same as bodybuilding or powerlifting.

This is 225lbs. For a hardcore , that is not a ton of weight. For me, this feels like a nice challenge but is is relatively "light".

My intention is to practice technique and make sure my back stays strong. It actually feels good to do these.

Key point being - functional strength training does not mean maxing out all the time. Moderation builds longevity. An exercise like the deadlift, and there are many variations, does not need to be a million pounds to be extremely effective at making a human strong, with safety in mind.

Proper form is essential and the benefits are boundless.