The MS GYM, 8350 Bee ridge Road, #121, Englewood, CO (2026)

02/20/2026

WHEN THE CNS SETS THE RULES

Some days, your nervous system sets the rules—and that’s not a failure.

Living with a chronic illness means there will be days when your body doesn’t respond the
way your mind wants it to. You may know what you can usually do… and still feel flat,
heavy, foggy, or off.

That doesn’t mean you’re weak.
It doesn’t mean your MS is getting worse.
It means your nervous system is asking for something different.

On those days, it is okay to:
• Rest
• Make the workout easier
• Shorten the session
• Or take an intentional off day

True strength isn’t forcing your body to comply.
It’s learning how to partner with your brain instead of fighting it.

When you push against a nervous system that feels threatened, symptoms often flare.
But when you listen, adapt, and respond with compassion, you begin to build a healing
rhythm—one rooted in safety, trust, and consistency.

Progress with chronic illness isn’t linear.
It’s relational.

And you don’t have to figure this out alone.

Inside The MS Gym, you’ll find people who understand these hard days—members
walking similar paths, chasing similar victories, and offering real encouragement when you
need it most.

Partner with your brain.
Honor your body.
Stay gentle. Stay consistent.

You’re not behind.
You’re learning how to move forward wisely—and that matters.

If you’re looking for structured, brain-based movement that fits into a bigger healing
picture, The MS Gym was built for you.

Join us when you’re ready. www.themsgym.com

02/18/2026

GRIEF DOES NOT MEAN YOU ARE GIVING UP

Grief does not mean you’re giving up.
If you’ve found yourself grieving the loss of movement, energy, relationships, dreams, or
future plans because of a chronic illness or disability—please hear this clearly: that grief is
normal and healthy.

Grieving is not weakness.
Grieving is not a lack of faith.
Grieving is not quitting.
It’s human.

When life doesn’t turn out the way you imagined, your heart needs space to process that
loss. Feeling sad because you couldn’t play with your kids, keep up with friends, chase
goals, or live the life you once pictured doesn’t mean you’ve stopped fighting—it means
you’re honest about what hurts.

Some days are painful.
Some days are frustrating.
Some days living with a chronic neurological condition just… hurts emotionally.

And you are allowed to feel that—without guilt or shame.

Having a bad day isn’t giving up.
Grieving for a season isn’t quitting.
The key is compassion, not suppression. Let yourself feel it, then gently return to what
helps you move forward—movement, breath, prayer, connection, purpose, hope.

Healing isn’t about pretending everything is fine. It’s about continuing with truth and grace.

You don’t have to do this alone.

Inside The MS Gym, you’ll find more than workouts—you’ll find a community of people
who understand this journey. People who know what it’s like to grieve and still keep going.
People who will walk with you, not judge you.

If you’re looking for support, understanding, and a place where you’re allowed to be human
while rebuilding strength and hope, we’d love to have you join us. www.themsgym.com

02/17/2026

THIS BALANCE DRILL WILL CHANGE YOUR WALKING.

If you want to walk better, don’t start with walking faster or harder or longer. Start with the small moments of balance inside the gait cycle.

Walking is not one continuous motion—it’s a series of brief balance challenges your brain
must solve over and over again.

Plant. Single-leg support. Weight shift. Foot contact. Push-off.

If your brain does not feel safe during those moments, it will protect you by:
• Shortening your steps
• Creating stiffness
• Increasing fatigue
• Producing symptoms like imbalance, weakness, spasticity, or hesitation.

That’s why simply “practicing walking” often isn’t enough.

To improve your gait, you must train balance inside the small parts of the gait cycle—so
your brain learns, “I can control this.”

When the brain feels safe, it produces less threat… and less threat means fewer
symptoms and smoother movement.

This is where brain-based movement training matters.

Inside The MS Gym, every program is designed to:
• Improve balance where walking actually breaks down
• Build confidence during single-leg and transition phases
• Help your nervous system feel secure while moving
• Reduce fall risk and prevent injury

If your goal is to walk better, balance easier, and move with more confidence, you need
to train your brain—not just your legs.

For more exercises and support to help you counteract symptoms and improve mobility, please check out our website at www.themsgym.com

02/16/2026

USING YOUR BRAIN TO LIFT YOUR ARM HIGHER

Can’t lift your arm overhead? That doesn’t mean you’re weak—it means your brain
doesn’t feel safe there yet.

One of the most common questions I get inside The MS Gym is:
“I can only lift my arm to here… but you’re asking me to get it up there. What do I do?”

The answer is not to force it.
The answer is to progressively reduce threat.

Your brain controls range of motion. If overhead movement feels unsafe, your nervous
system will put on the brakes—no matter how strong the muscles are. To expand that
range without triggering symptoms, we use isometric training.

Here’s why isometrics work so well:

When you move your arm to the point where your brain says “stop” and hold that position,
you give your nervous system time. Time to gather information. Time to build confidence.
Time to learn that this range is safe.

Instead of pushing past the limit, you:
 Anchor your body (glutes engaged, abs gently pulled in, shoulder blades down)
 Raise your arm to its current safe limit
 Gently push into that position without pain
 Hold for 5–10 seconds
 Rest, then repeat for 5–10 reps

Over time, your brain becomes more proficient at that range. Once that range feels safe?

You go slightly higher and repeat the process.

This is how full range of motion is rebuilt—incrementally, intentionally, and without
threat.

One powerful trick: use a visual target.
Mark a spot on the wall. Reach to it. Hold.
After a few days, mark a slightly higher point and repeat. The visual goal helps your brain
focus outward instead of on limitation—and that often unlocks “stuck” movement.

This is exactly how we train inside The MS Gym. We don’t force motion—we teach the
nervous system how to trust it again.

Our programs are designed to help you regain
shoulder function, movement confidence, and strength in a way your brain will actually
allow.

If you’re ready to move better without fighting your body, join us inside The MS Gym.

02/16/2026

WANT BETTER SLEEP?

If you’re living with a neurologic condition, fatigue can feel relentless — and when you’re tired all day and unable to sleep at night, it becomes a vicious cycle.

Here’s what most people don’t realize:
😴 Sleep isn’t just about being tired.�Your brain and body must shift into the parasympathetic nervous system — the “rest and recover” mode — before true sleep can happen.

However, if your nervous system is stuck in fight-or-flight (a super common condition of neurological conditions), your body keeps dumping cortisol and stress hormones into your system.

That makes it hard to fall asleep… and even harder to stay asleep.

And for many with MS or other neurological conditions, symptoms like bladder urgency, bowel issues, restless leg syndrome, and sleep apnea only make nights even more challenging.

The good news?��You can start improving sleep by creating a simple pre-bedtime routine that signals your brain: “It’s time to shut down.”

Here are three powerful tools:
1️ Myofascial Release
Use gentle release tools to loosen tight muscles — quads, calves, forearms, chest, neck, whatever tends to tense up at night.��Releasing these areas helps upregulate your parasympathetic system and prepares your body for deeper rest.
2️ Slow, Sustained Stretching
Spend 5–10 minutes in calm, steady stretches.�Hold. Breathe. Relax.��This helps downshift your nervous system and quiet the internal tension that interrupts sleep.
3️ Parasympathetic Breathing
Just 2–5 minutes can make a huge difference:�👉 Inhale through your nose for 4 seconds�👉 Exhale slowly through your mouth for 6–8 seconds��Long exhales tell your brain, “You’re safe. You can rest now.”

Combine these with a cool, dark room and reduced screen time, and you’ll create a sleep environment your brain can actually relax into.
✨ Better sleep = better energy.�✨ Better energy = better movement.�✨ Better movement = better healing.

02/12/2026

WHERE DOES BALANCE COME FROM?

Balance isn’t a party trick—it’s a brain skill.

Standing on one leg or wobbling on a fitness toy might challenge you, but that’s not the full
picture of balance.

True balance is controlled by the cerebellum—the part of your brain responsible for:
• Accuracy (how precisely you move)
• Coordination (how well body parts work together)
• Balance (how safely and confidently you stay upright)

If your training only targets muscles or instability, but never challenges these three
cerebellar functions, your balance work is incomplete.

That’s why many people train balance for years and still feel:
• Unsteady
• Hesitant
• Afraid of falling
• Overly focused or tense when they move

Real progress happens when you shift from muscle-centric training to neuro-centric
movement—exercises that deliberately challenge accuracy, timing, coordination, and
control so the cerebellum can do its job.

Inside The MS Gym, every program is built around improving nervous system function—
not just strength.
So you’re not just practicing balance…
you’re training the brain systems that allow you to stand, walk, and move with freedom
and confidence.

Balance isn’t something you perform.
It’s something you train at the source.

02/11/2026

SECRET FOOT DROP STRATEGY (that most people skip 👣👣)

If you’re dealing with foot drop, you’ve probably said this before:
“I’m trying to lift my foot… and it just won’t go.”

Here’s the key thing most people don’t realize 👉 foot drop isn’t always a strength
problem.
Very often, it’s a communication problem between your brain, your nerves, your joint, and
the muscles that lift the foot.

Your brain needs time to:
 find the ankle joint
 identify the right muscles (especially the tibialis anterior)
 choose the correct nerve pathway
 and feel safe enough to create a movement pattern

When you rush reps or force speed before that communication is clear, your nervous
system can interpret it as threat—and the result is often less movement, not more.

That’s where assisted isometric training becomes powerful.

By using a band to help lift the foot, you:
 reduce load and threat
 give the brain assistance finding the movement
 and create time for the nervous system to “lock in” dorsiflexion

Once the foot is lifted with assistance, you hold that position for 5–10 seconds.

That hold gives your brain space to say,
“Okay… this is the joint. This is the muscle. This is safe.”

Over time, those holds help rebuild the motor map, strengthen neural signaling, and
improve confidence in using the ankle. Even one high-quality isometric hold can be
meaningful progress on tough days.

This is how we work with the nervous system—not against it.

Inside The MS Gym, we build these kinds of strategies directly into our programs so you’re
not guessing. We teach your brain how to find your foot, trust your ankle, and gradually
restore strength, balance, and walking confidence.

You’re not broken.
You’re retraining communication.

👉 Join us inside The MS Gym and learn how to counteract foot drop using brain-based,
nervous-system–friendly movement strategies.

02/10/2026

USING YOUR BRAIN TO IMPROVE HIP FLEXION

Hip flexion isn’t just a muscle problem—it’s a systems problem.

A lot of people ask, “Do I just need to strengthen my hip flexors?”
The real answer goes deeper.

Hip flexion is driven by your intrinsic kinetic chain—a neuromuscular system that
connects your diaphragm, abdominals, spine, pelvic floor, and hip flexors into one
coordinated engine. Walking, balance, and leg lift don’t come from one muscle firing
harder… they come from multiple systems firing together.

Here’s the key:
Movement is driven by breath.
Your diaphragm shares a common tendinous and fascial connection with your hip flexors,
deep abdominals, and spinal stabilizers. When you activate breathing correctly, you don’t
just “breathe better”—you turn on the entire neuromuscular pathway that supports hip
flexion, postural control, and dynamic balance.

That’s why grinding isolated hip flexor exercises often stalls progress.
Things that are wired together fire together.

When you train:
 Proper breathing mechanics
 Core stabilization
 Spinal control
 Pelvic floor integration

Your brain gains confidence, threat goes down, and your legs can move with more
strength, coordination, and ease.

This is exactly why we train the way we do inside The MS Gym. Our programs are built to
activate the nervous system first—then layer in strength—so you can improve walking,
balance, and leg function in a way that actually sticks.

If you want exercises that help your brain and body work together—not just harder, but
smarter—join us inside The MS Gym.

02/09/2026

WHERE DOES CORE STRENGTH COME FROM?

If you’ve been crushing planks, crunches, and endless ab exercises—but still
feel unstable, weak, or off-balance—this might be why.

Your core is not just a muscle group.
It’s a system.

True core strength is built through the integration of:
• The midbrain (postural control + balance reflexes)
• The breathing system (diaphragm = core regulator)
• Deep spinal stabilizers (segmental control + safety)
• The abdominals (force transfer, not brute strength)

When traditional fitness or rehab focuses only on abs, the system is
incomplete.

And incomplete systems produce disappointing results.

That’s why people often say:
“I’ve done core work for years… why don’t I feel strong, why do I still have
symptoms?”

Because you don’t strengthen the core by isolating it.
You strengthen it by training the brain systems that control posture, balance,
and stability.

Endless ab work without addressing the brain, breathing, and postural control
can leave your nervous system feeling unsafe—and an unsafe nervous
system won’t allow true strength.

Inside The MS Gym, we train the core the way it was designed to work:
• Brain-first
• Breath-integrated
• Spine-supported
• Balance-driven

I want your brain and body to feel strong, steady, and confident again—
without grinding or guessing.

Train your core correctly.
Your balance, posture, and confidence depend on it.

02/08/2026

CHAIR 360 BREATHING
Breathing is life… duh right?
But there is more depth to breathing.
Breathing is one of THE most powerful ways to heal your brain and body on a cellular level.
As you practice breathing better, your body will experience:
- Improved energy
- Less spasticity
- Less pain
- More strength
- Better organ function
- Better lung function
- Lower heart rate
- Better digestion
- Less sickness
However, breathing is not so simple that you cannot screw it up.
Most humans do not breathe well.
Most humans hyper-ventilate.
A TON of people with neurologic conditions and chronic illness breathe too much – too often
and too quickly.
You must train yourself to slow down, breathe less, and calm your over active nervous system if
you are ever going to counteract your neuro symptoms.
This 360 breathing drill is the fundamental drill you must learn.
Here are 3 KEYS FOR SUCCESS:
- Breathe into your ribcage – expand your ribcage forward, back, and to the sides
- Breathe in for 6 seconds
- Breathe out for 6 seconds

02/07/2026

Highly recommend checking this book out ! Congratulations Jamie 🙌💥😍 on this amazing achievement

The MS GYM

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