https://www.resilientwarriorcoachingllc.com/blog daily 0.75 2026-01-23 https://www.resilientwarriorcoachingllc.com/blog/how-many-reps-should-i-do monthly 0.5 2026-01-23 https://images.squarespace-cdn.com/content/v1/6273faa9a6f30b6d1ff9e351/26eb389a-7312-4c14-9597-8af22f06854b/DSC01681.jpg RWC Blog - How Many Reps Should I Do? - Pressing: With pressing, it’s not just shoulder stability and mobility, but spinal and hip stability that play a role. If the goal is to build muscle, we want as much weight as we get a good response from and only have a few reps in reserve with, but without it being so heavy we have to compensate to get the weight up. Being hypermobile, my scapular stability is always a work in progress, but my spinal and hip stability are my real limiting factors.⁣ In this seated dumbbell press, you can see as my arms fatigue, I begin to wobble and move more at my core and his. This is the point at which you’re now entering more competitive plasticity, reverting to poorer motor patterning.⁣ Tip: If you’re foot and hip stability or core strength is still limited, bench or seated options are much better because you can use your body and ground to give you more proprioceptive sensory feedback. https://images.squarespace-cdn.com/content/v1/6273faa9a6f30b6d1ff9e351/86253cfb-e88d-4ec3-8a64-5133cfb36201/DSC01713.jpg RWC Blog - How Many Reps Should I Do? - Side Bending: With this core side bending exercise, when we push our hips out, we’re not just losing stability there, but moving more from there rather that our spine – which is what we’d want in this pattern.⁣ Decreasing that movement at your hips, makes your brain have to choose another way to attempt to complete that motion. ️ Rather than initiating so much at the hip, we add a sensory constraint with our hand you then try not to increase the pressure into. This improves the movement from my spine instead of subconsciously stealing that range by jutting that hip out. Didn’t feel that one make a big difference? That area may be hard for you to sense pressure, or it may not be where you are personally shifting from the most as I do in this movement. Focus more on the sensory cue input than your movement output, and that will take care of itself. https://www.resilientwarriorcoachingllc.com/blog/new-year-new-you-no-thanks monthly 0.5 2026-01-23 https://images.squarespace-cdn.com/content/v1/6273faa9a6f30b6d1ff9e351/6a178ef0-5afa-4410-a9ae-a3c517db724c/IMG_20220126_172852.jpg RWC Blog - New Year, New You? No thanks… - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.resilientwarriorcoachingllc.com/blog/the-trap-of-terminal-uniqueness monthly 0.5 2026-01-23 https://images.squarespace-cdn.com/content/v1/6273faa9a6f30b6d1ff9e351/5cc24f31-d795-4489-9dd7-06e23cd1934b/Justine+Canva.jpg RWC Blog - The Trap of Terminal Uniqueness - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.resilientwarriorcoachingllc.com/blog/blog-post-title-one-ceezz monthly 0.5 2026-01-23 https://images.squarespace-cdn.com/content/v1/6273faa9a6f30b6d1ff9e351/245a950b-f582-4328-9290-5b795ec8c379/DSC03710.jpg RWC Blog - Dysautonomia Awareness - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.resilientwarriorcoachingllc.com/blog/blog-post-title-two-enyk6 monthly 0.5 2026-01-23 https://images.squarespace-cdn.com/content/v1/6273faa9a6f30b6d1ff9e351/0785d382-c523-4d9c-8fd1-a69618d6c05f/20230826_112627.jpg RWC Blog - Speaking to Patient Empowerment - Make it stand out Neuromodulation (dorsal root ganglion and spinal cord stimulation) presentation at a patient centric conference. https://www.resilientwarriorcoachingllc.com/blog/blog-post-title-three-yascf monthly 0.5 2025-12-24 https://www.resilientwarriorcoachingllc.com/blog/gate-control-theory monthly 0.5 2025-12-24 https://www.resilientwarriorcoachingllc.com/socialmedia daily 0.75 2024-05-17 https://www.resilientwarriorcoachingllc.com/terms-conditions daily 0.75 2023-01-29 https://www.resilientwarriorcoachingllc.com/scheduling daily 0.75 2025-10-07 https://www.resilientwarriorcoachingllc.com/newsletter daily 0.75 2024-04-15 https://www.resilientwarriorcoachingllc.com/home daily 0.75 2026-04-17 https://images.squarespace-cdn.com/content/v1/5ec321c2af33de48734cc929/1618511387030-5LI1E5QMVTQ2RY9S00A4/20140228_Trade+151_0046+1.jpg Home https://images.squarespace-cdn.com/content/v1/6273faa9a6f30b6d1ff9e351/e795db9a-b685-4de7-8702-9fbfe8fb0479/DSC04441.jpg Home I understand pain intimately because I have lived it. https://video.squarespace-cdn.com/content/v1/6273faa9a6f30b6d1ff9e351/f0ab12e6-61ad-416d-af53-57056b90d609/playlist.m3u8 https://video.squarespace-cdn.com/content/v1/6273faa9a6f30b6d1ff9e351/f0ab12e6-61ad-416d-af53-57056b90d609/thumbnail Home Home https://www.resilientwarriorcoachingllc.com/privacy-policy daily 0.75 2023-01-29 https://www.resilientwarriorcoachingllc.com/about daily 1.0 2026-04-06 https://images.squarespace-cdn.com/content/v1/5ec321c2af33de48734cc929/1618511387030-5LI1E5QMVTQ2RY9S00A4/20140228_Trade+151_0046+1.jpg About https://images.squarespace-cdn.com/content/v1/6273faa9a6f30b6d1ff9e351/d3426711-50b4-4d38-87b3-0b22af210561/IMG_20231225_152434.jpg About - Hi, I’m Justine. I work with chronic pain patients who are looking for more lasting solutions and agency with their care. Living with persistent pain or rare, difficult to treat, poorly understood diseases is unfortunately beyond what the medical system is designed to support. It often lacks the communication and individualized attention that helps patients understand what they can control and what affects the way we experience pain. Doctors don’t have the time to address the vast majority of variables in patients lives that are dramatically impacting their quality of life. Their job is to manage treatments and interventions. Your job is to manage everything else. My job is to help you identify what those things are and implement individualized strategies that actually move the needle for you and create meaningful change. https://images.squarespace-cdn.com/content/v1/6273faa9a6f30b6d1ff9e351/a4a22abd-c0c3-449c-9b1e-15bfcb8b624e/20221128_103342.jpg About - The Complex Pain Program (CPP) Have complex pathologies like CRPS, or hEDS/HSD with additional challenges like sensory sensitization, sleep disturbance, extreme fatigue, brain fog, GIT issues, dysautonomia, mood challenges, and weird motor symptoms like spasming or myocolonic jerks? You are dealing with central sensitization, or nervous system dysfunction, that often accompanies persistent pain. This group program teaches you how to systematically addresses and progress the patient strategies to treat your specific symptom buckets and related diagnosis like ME/CFS, Fibromyalgia, POTS etc. so you can decrease pain amplification and get control of your life again. https://images.squarespace-cdn.com/content/v1/6273faa9a6f30b6d1ff9e351/10fbd152-afd2-4e04-9440-dc71e132c570/GOPR0700.JPG About - Masterclasses on Complex Pain and Movement When you live with unique pathologies and intrusive pain, it can be difficult to find the guidance we need. These are low-cost resources to help you begin your journey understanding and treating complex pain. Topics include breaking down the pieces of complex pain and how sensitization or nervous system dysfunction develop, back pain and improving positional intolerance, sensory based neurological techniques to improve instability and neuromuscular inhibition, and how to introduce movement successfully and sustainably with persistent pain that the traditional system often lacks the strategies for. https://images.squarespace-cdn.com/content/v1/6273faa9a6f30b6d1ff9e351/d3b8451d-f9ef-4ef7-b36a-f5991fdb0c0a/signal-2026-01-25-16-50-07-339.jpg About - It’s Not in Your Head (INiYH) Podcast What chronic pain patients too often feel is hopelessness, desperation, shame, grief, and a lack of accountability from providers for providing better information and guidance. We created this podcast to better bridge the gap between patients and providers, and change the way chronic pain is approached and treated. By breaking down the mechanisms of pain, causes, contributing factors, amplifiers and more, we can link them to the best treatments based upon diagnosis and how to most effectively implement them. Then, patients can make the connections without feeling so hopeless that they lose the agency to create change. Blaming others for our health or lack of improvement takes our control away as patients. But how do navigate the medical system in a way we can also get the help we need? https://images.squarespace-cdn.com/content/v1/6273faa9a6f30b6d1ff9e351/37f0d4c9-f127-459c-9b3a-c462755d6073/GOPR0391.JPG About - Clinician Consult Clinician or movement pro working with a complex patient or caseload? Get answers to anything you may be having a hard time with, whether pain management strategies or movement, that get you wins without feeling frustrated or unsure where to start . You’ll leave with answers to your concerns so you can keep your client moving forward, build trust with them, see patterns faster, and have go-to techniques that cut through the noise of complicated presentations. https://video.squarespace-cdn.com/content/v1/6273faa9a6f30b6d1ff9e351/ab074f4d-719b-4ccf-b69e-ad2008e8b232/playlist.m3u8 https://video.squarespace-cdn.com/content/v1/6273faa9a6f30b6d1ff9e351/ab074f4d-719b-4ccf-b69e-ad2008e8b232/thumbnail About About https://www.resilientwarriorcoachingllc.com/affiliates daily 0.75 2025-10-13 https://images.squarespace-cdn.com/content/v1/6273faa9a6f30b6d1ff9e351/14abf505-8510-4343-9995-0ec2d77c2bb8/Gym+back+shot.JPG Affiliates https://images.squarespace-cdn.com/content/v1/6273faa9a6f30b6d1ff9e351/f12586f4-bbbd-404b-ac68-b920989ab289/DSC01755.JPG Affiliates https://images.squarespace-cdn.com/content/v1/6273faa9a6f30b6d1ff9e351/27a88f2f-de7b-4bf7-b8b7-49b61c851748/DSC01768.JPG Affiliates 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