CAIRN Strength & Physical Therapy

CAIRN Strength & Physical Therapy Cairn Strength & Wellness is an in-person and online training service,
informed by a background in Physical Therapy and a passion for fitness.

09/22/2025

Strength, Frailty, and the Fight Against Falls

In this episode of the CAIRN Strength podcast, Jeremy discusses the critical issue of fall risks among the elderly, sharing personal experiences and statistics that highlight the severity of the problem. He emphasizes the role of frailty and weakness in increasing fall risk and advocates for strength training as a foundational solution. Practical steps for reducing fall risks are provided, along with the importance of consistent exercise in maintaining independence and health. The conversation concludes with a call to action for caregivers and older adults to prioritize strength training in their routines.

Takeaways

-Falls are a significant risk for adults aged 65 and older.
-The impact of falls extends beyond the individual to their families.
-Frailty is a medical syndrome, not just a consequence of aging.
-Strength training can mitigate the effects of frailty.
-Exercise programs should focus on strength, mobility, and balance.
-Even small improvements in strength can lead to better outcomes.
-Home modifications can help reduce fall risks.
-Tracking steps can encourage more physical activity.
-Consistency in exercise is key to maintaining independence.
-Strength training prepares individuals for daily activities and unexpected challenges.

Available on Apple Podcasts and Spotify!

09/15/2025

Pain Does Not Equal Injury

In this episode of the CAIRN Strength Podcast, Andrew discusses the misconceptions surrounding pain and injury, emphasizing that pain does not always equate to injury. He explores how beliefs about pain can lead to maladaptive behaviors and hinder recovery. The conversation delves into the complexities of pain, the healing process, and strategies for managing pain effectively without assuming an injury is present. Andrew encourages listeners to understand their pain better and to engage in rehabilitation to facilitate healing and recovery.

Takeaways

-Pain is not the same thing as injury.
-Injuries heal at predictable rates, but pain can persist.
-Believing pain means injury can lead to maladaptive behaviors.
-Pain can indicate inflammation, not necessarily injury.
-Chronic pain can exist without tissue damage.
-Pain severity does not correlate with injury severity.
-Understanding pain can open up new possibilities for recovery.
-Active participation in rehab is crucial for healing.
-Waiting for pain to go away can hinder recovery.
-Pain does not always require a cast or surgery.

Available on Apple Podcasts and Spotify!

08/26/2025

In this episode of the CAIRN Strength Podcast, Andrew discusses the misconceptions surrounding fragility in physical therapy and rehabilitation. He emphasizes the importance of understanding that the body is resilient and that fear of movement can hinder recovery. Through case studies and research, he illustrates how beliefs about fragility can negatively impact rehabilitation outcomes and encourages listeners to embrace a mindset of resilience.

Takeaways

-Be open to change for long-term success in rehabilitation.
-Fragility is a common misconception that limits recovery.
-Fear and anxiety can exacerbate pain and hinder movement.
-Exercise is crucial for preventing chronic diseases.
-Beliefs about one's condition can influence recovery outcomes.
-Many individuals with tears or injuries can still function well.
-Degenerative changes do not equate to fragility.
-Movement is essential for healing and recovery.
-Trusting your body and therapist is vital for rehabilitation.
-You are not fragile; your body is resilient.

Available on Apple Podcasts and Spotify!

08/20/2025

In this episode of the CAIRN Strength podcast, Jeremy and Andrew discuss the intricacies of strength training, focusing on client goals, the importance of safety and consistency, and the varying mindsets of clients. They delve into the concept of RPE (Rate of Perceived Exertion) as a tool for managing training intensity and explore different programming styles, emphasizing the need for individualized approaches based on client responses.

Takeaways

-Clients often underestimate the effort required to achieve their goals.
-Safety in training does not equate to ease; proper programming is essential.
-Understanding RPE helps clients gauge their training intensity effectively.
-Different clients require different coaching approaches based on their mindsets.
-Not every workout needs to be a maximum effort; recovery is crucial.
-Injury prevention is about managing expectations and understanding limits.
-The minimally effective dose approach tailors training to individual responses.
-Coachable clients are more likely to trust the process and succeed.
-Communication is key in helping clients understand their training journey.

Available on Apple Podcasts and Spotify!

💪 Client Spotlight: Paul 💪Three years ago, Paul came to CAIRN after a referral from his PT at OrthoSouth. He was dealing...
07/25/2025

💪 Client Spotlight: Paul 💪
Three years ago, Paul came to CAIRN after a referral from his PT at OrthoSouth. He was dealing with chronic shoulder and back pain, weighed 252 lbs, and knew it was time for a change.
Since then, he’s:
✅ Lost 75 lbs
✅ Trains 3x/week—rarely missing a session
✅ Overcame pneumonia and hospitalization
✅ Regained strength & independence with PT
✅ Continues to get stronger every week
His secret?
👉 “I know that I’ll feel better when I leave.”
👉 “Do what the trainer says, and I guarantee that you will improve.”
Paul’s story is a reminder that progress takes consistency, not perfection. He shows up, works hard, and keeps moving forward—no matter what.
Be like Paul. Keep training. 🏋️‍♂️

07/17/2025

What Leads To Success In Physical Therapy?

In this episode of the CAIRN Strength Podcast, Andrew discusses the key ingredients for success in physical therapy. He emphasizes the importance of time, a well-structured therapy plan, and the active involvement of the patient in their recovery process. The conversation covers how patience, consistency, and trust in the therapist can significantly impact outcomes, as well as the need for a progressive exercise program that continues beyond therapy sessions.

Takeaways:

-All physical therapy is not equal.
-It takes time for these changes to occur.
-A good physical therapy program is progressive.
-Trust is really important in therapy.
-You need to be consistent in attendance.
-Pay attention to your exercises.
-Be open to challenging your beliefs.
-It takes effort to recover from an injury.
-A good program transitions into a long-term exercise plan.
-Your body is incredibly resilient.

Available on Apple Podcasts and Spotify!

07/07/2025

Episode 20: Are Our Healthcare Providers Giving Us Anecdotal Information?

In this episode of the CAIRN Strength Podcast, Jeremy discusses the evolution of healthcare practices, emphasizing the importance of evidence-based information versus anecdotal advice from providers. He highlights the significance of recognizing specialties within healthcare, navigating patient injuries, and the necessity for providers to operate within their expertise to ensure optimal patient care. The conversation underscores the need for continuous education and the impact of provider recommendations on patient confidence and recovery.

Takeaways:

-Healthcare practices are not static; they evolve over time.
-Continuous education is essential for healthcare providers.
-Not all healthcare providers are experts in every specialty.
-Patients rely on providers for the best treatment options.
-Aches and pains are a normal part of life.
-Provider advice can sometimes be anecdotal rather than evidence-based.
-It's important for providers to recognize their limitations.
-Instilling confidence in patients is crucial for recovery.
-Referring patients to specialists can enhance care quality.
-Healthcare providers should avoid being a jack of all trades.

Available on Apple Podcasts and Spotify!

📣 CLIENT SPOTLIGHT: MEET MELISSA!✨ Meet Melissa! Melissa is a lifelong Memphian who spent over 30 years at FedEx before ...
06/25/2025

📣 CLIENT SPOTLIGHT: MEET MELISSA!
✨ Meet Melissa!
Melissa is a lifelong Memphian who spent over 30 years at FedEx before retiring. She and her husband Larry live in East Memphis with their goldendoodle, Gracie, and love visiting their kids and grandkids — Drew, Allison, Graham, and Ellis in North Carolina, and Kristen, Richard, and Eisley James in Collierville.
In late 2020, Melissa faced a neurological event caused by a vitamin deficiency, which changed how she moves through the world. Today, she uses a wheelchair when she’s out and about in the community and a rolling walker for shorter distances. But she’s never let these challenges define her — instead, she uses them as tools to keep living life fully.
💪 Her Journey at CAIRN
Melissa started working with Jeremy in February 2022 after feeling like she’d reached a plateau with traditional PT. She knew she wanted more — not just to maintain her abilities but to grow stronger, improve her balance, and keep up with her family.
What began as rehab has turned into strength and wellness training. Melissa works hard every week to build strength and confidence, and it shows — whether it’s moving more steadily at home or tackling stairs with her grandkids on visits.
🏋️‍♀️ Favorite Moment?
Definitely pushing “Fred the Sled!” At first, Melissa didn’t think she’d have the strength or balance to move our big push sled — but with determination (and Jeremy’s encouragement), she did it. That moment proved she’s capable of so much more than she thought.
🙌 Biggest Wins
Melissa says her biggest change is the confidence she’s gained. Her strength and balance keep improving — and so does her belief in what’s possible.
💡 Her Advice:
“Come in with realistic expectations, but believe you can do more than you think. Keep a can-do attitude, push past fear, and never give up.”
💙 Thank You, Melissa!
Melissa, your story reminds us all what true strength and resilience look like. We’re so proud to have you as part of the CAIRN family — and we can’t wait to see what you accomplish next.

👉 Help us cheer Melissa on! Drop her some love and words of encouragement below. ❤️👏

06/18/2025

Episode 19: How Strong is Strong Enough?

In this episode of the CAIRN Strength Podcast, Jeremy discusses the concept of strength, particularly in relation to aging and recovery. He explores the question of how strong is strong enough, emphasizing that strength is relative to each individual and their circumstances. Through personal anecdotes about his clients and family, he illustrates the importance of maintaining strength as one ages and how it can significantly impact recovery from injuries and overall quality of life. The conversation highlights the need for consistent strength training and the consequences of neglecting physical fitness, especially in older adults.

Takeaways:

-Strength is relative to each individual.
-Understanding what is considered 'too weak' can help define 'strong enough.'
-Normative data can help assess strength levels.
-Strength training is crucial for recovery from injuries.
-Anecdotal evidence shows the importance of strength in aging.
-Consistency in training leads to significant improvements in strength.
-Weakness complicates rehabilitation processes.
-Strength impacts not just the individual but their family and caregivers.
-Building strength provides a buffer against health setbacks.
-Strength training should be a lifelong commitment, especially as we age.

Available on Apple Podcasts and Spotify!

🎉 CLIENT SPOTLIGHT: MEET VINCENT!Vincent has always been on the move — from rowing and running to paddling and cycling —...
05/22/2025

🎉 CLIENT SPOTLIGHT: MEET VINCENT!
Vincent has always been on the move — from rowing and running to paddling and cycling — but his strength story didn’t begin until later in life. After undergoing a quadruple bypass in the 1980s (and running a 5K just four weeks later 💪), Vincent recently added weight training to his routine to stay strong, mobile, and independent as he ages.

Now at 75, he’s:
✅ Deadlifting 160 lbs
✅ Squatting 130 lbs
✅ Overhead Pressing 60 lbs
✅ Training daily for his next big challenge — 78 miles in 3 days across cycling, paddling, and running 🚴‍♂️🏃‍♂️🛶

He says:
🗣 “I’ve been active my whole life, but after the first day of strength training I realized — I didn’t know anything. I trust the process, follow the program, and keep moving forward.”

Vincent reminds us all: It’s never too late to get strong and chase big goals.

We’re proud to have him as part of the CAIRN Strength family.

👏 Drop a comment to cheer Vincent on!

04/01/2025

Episode 14: From Burnout to Breakthrough: Strategies for Sustained Fitness Motivation

Tune in to Episode 14 of The CAIRN Strength Podcast! In this episode of the CAIRN Strength podcast, Jeremy and Teresa discuss the common challenges faced by individuals in maintaining motivation and consistency in their fitness journeys. They explore the signs of burnout, the importance of setting specific goals, and the role of tracking progress through various metrics. The conversation emphasizes the need for commitment to lifestyle changes, the significance of nutrition, particularly protein intake, and strategies to overcome burnout. They also highlight the importance of realistic goal setting and the impact of training variety on motivation, concluding with insights on how to maintain a sustainable fitness routine.

Takeaways:
The excitement of new exercise programs can fade over time.
Burnout is a common issue that affects motivation.
Setting specific goals is crucial for maintaining progress.
Tracking metrics helps individuals stay accountable.
Commitment to lifestyle changes is necessary for achieving goals.
Nutrition, particularly protein intake, plays a vital role in fitness.
Realistic goal-setting can prevent feelings of overwhelm.
Incremental changes are more manageable than drastic shifts.
Introducing variety in workouts can help combat burnout.
Group workouts can provide motivation and support.

Available on Apple Podcasts and Spotify!

Apple Podcasts:
https://podcasts.apple.com/us/podcast/the-cairn-strength-podcast/id1789246964?i=1000701706445

Spotify:
https://open.spotify.com/episode/0PCePf5kCqss19XtviSARu?si=78bbb3c010634505

03/25/2025

Tune in to Episode 13 of the CAIRN Strength Podcast. In this episode Jeremy interviews Kennedy Springer, a registered dietitian and assistant athletics director for performance nutrition at UNLV. They discuss the realities of working in sports nutrition, the challenges faced by college athletes, particularly female athletes, and the importance of addressing disordered eating. Kennedy shares her personal journey through cancer and how it shaped her career in nutrition. They also explore the significance of menstrual health, body composition, and the psychological aspects of nutrition. The conversation concludes with actionable steps for listeners to implement sustainable nutrition changes in their lives.

Takeaways:

-Kennedy Springer is a registered dietitian and assistant athletics director for performance nutrition at UNLV.
-Working in sports nutrition involves more than just meal planning; it requires dedication and long hours.
-College athletes often struggle with under-eating and skipping meals due to their busy schedules.
-Disordered eating is prevalent among both female and male athletes, often exacerbated by societal pressures.
-Kennedy's personal journey through cancer influenced her career path in nutrition.
-Menstrual health is crucial for female athletes, and losing a menstrual cycle can indicate under-fueling.
-Body composition and performance are closely linked; under-fueling can lead to decreased athletic performance.
-Sustainable weight gain or loss should be gradual, aiming for 0.5 to 1% of body weight per week.
-Psychological factors play a significant role in nutrition and body image, affecting both athletes and the general population.
-Small, sustainable changes in nutrition can lead to long-term health improvements.

Available on Apple Podcasts and Spotify!

Apple Podcasts:
https://podcasts.apple.com/us/podcast/the-cairn-strength-podcast/id1789246964?i=1000700729953

Spotify:
https://open.spotify.com/episode/6fA0zFNeWst4Xm2N2QC6Bz?si=4e48d43d15af43a2

Address

794 S Cooper Street
Memphis, TN
38104

Opening Hours

Monday 8am - 5pm
Tuesday 8am - 5pm
Wednesday 8am - 5pm
Thursday 8am - 5pm
Friday 8am - 5pm

Telephone

+19013179359

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