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 1.0 2026-04-01 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://www.resilientwarriorcoachingllc.com/privacy-policy daily 0.75 2023-01-29 https://www.resilientwarriorcoachingllc.com/about daily 0.75 2026-03-31 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/db2a03d6-86e1-46e9-9901-15e8727f4327/Gym+back+shot.JPG About - Private Sessions The longer we live in pain, the more cracks in the foundation we develop from a stability perspective, especially with hypermobility accompanying persistent pain. In Private Sessions, we focus on movement during calls together using a brain-based approach to movement with sensory strategies that improve underlying weakness, inhibition, and brain mapping issues that result from living in pain and perpetuate it further. It is crucial to improve that prior to scaffolding on more challenging resistance training like we do with the individual fitness programming track. We go at whatever pace is appropriate for your needs and goals, so we sustainably integrate these techniques, build autonomy, and decrease pain. https://images.squarespace-cdn.com/content/v1/6273faa9a6f30b6d1ff9e351/10fbd152-afd2-4e04-9440-dc71e132c570/GOPR0700.JPG About - Individual Fitness Programming When you live with unique pathologies and intrusive pain, it can be difficult to find the guidance we need in most gym settings, or bridge the gap from physical therapy to consistent movement. I assess your movement dysfunctions and take into account your history, pain drivers, barriers, and goals, to design an individualized program with the right exercise selection, volume, and adjustments as we go, so you improve your movement patterns and strength. You have a perfectly designed program written for you to show up and execute, with the support needed to actually follow through and keep progressing. https://images.squarespace-cdn.com/content/v1/6273faa9a6f30b6d1ff9e351/cb2831c7-54c9-41b9-849f-87179abf148e/20221128_103342.jpg About - Complex Pain Progressions (CPP) Program 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/v1/6273faa9a6f30b6d1ff9e351/37f0d4c9-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://www.resilientwarriorcoachingllc.com/basecamp daily 0.75 2026-04-01 https://images.squarespace-cdn.com/content/v1/5ec321c2af33de48734cc929/1618511467879-K5J9BYNACHJVDV3BNSFU/Aro+Ha_0387+1.jpg Complex Pain Progressions 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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https://images.squarespace-cdn.com/content/v1/5ec321c2af33de48734cc929/1618497259178-6XJGK9GR6YAVBQL5L519/20140301_Trade-151_012-2.jpg Clinician Consult https://images.squarespace-cdn.com/content/v1/5ec321c2af33de48734cc929/1607694644871-IC85FNH781UNZSZEGHDR/Aro+Ha_0428.jpg Clinician Consult https://www.resilientwarriorcoachingllc.com/thesensitizationscript daily 0.75 2025-04-16 https://images.squarespace-cdn.com/content/v1/6273faa9a6f30b6d1ff9e351/d3426711-50b4-4d38-87b3-0b22af210561/IMG_20231225_152434.jpg The Sensitization Script https://images.squarespace-cdn.com/content/v1/6273faa9a6f30b6d1ff9e351/5a1966f5-fc54-4165-be2f-eed2d387c710/Amber+quote.png The Sensitization Script https://www.resilientwarriorcoachingllc.com/sensorysolutions daily 0.75 2024-10-27 https://images.squarespace-cdn.com/content/v1/5ec321c2af33de48734cc929/1618497259178-6XJGK9GR6YAVBQL5L519/20140301_Trade-151_012-2.jpg Sensory Solutions webinar https://images.squarespace-cdn.com/content/v1/5ec321c2af33de48734cc929/1607694583486-2PQT0LQ193RL7MCB6DX4/20140228_Trade+151_0046.jpg Sensory Solutions webinar https://images.squarespace-cdn.com/content/v1/6273faa9a6f30b6d1ff9e351/1d8d3be5-3cb9-4b27-964a-403f8ddb900c/Screenshot_20240817_084603_Gallery.jpg https://www.resilientwarriorcoachingllc.com/marsmentorship daily 0.75 2026-03-03 https://images.squarespace-cdn.com/content/v1/5ec321c2af33de48734cc929/1618511387030-5LI1E5QMVTQ2RY9S00A4/20140228_Trade+151_0046+1.jpg MARSMethod Mentorship https://images.squarespace-cdn.com/content/v1/5ec321c2af33de48734cc929/1618511440608-5BVMHVN4WR2I9YQV1WWR/Aro+Ha_0010+1.jpg MARSMethod Mentorship https://images.squarespace-cdn.com/content/v1/5ec321c2af33de48734cc929/1618511743693-J3A8OYH6X8C7RXNU5K0J/20140301_Trade+151_0124+1.jpg MARSMethod Mentorship https://images.squarespace-cdn.com/content/v1/6273faa9a6f30b6d1ff9e351/5e426451-d8b5-47d8-8032-19130105f690/GOPR0669.png MARSMethod Mentorship 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pull core depending on the advanced training age of the adaptive athlete. https://images.squarespace-cdn.com/content/v1/6273faa9a6f30b6d1ff9e351/e64e605b-ddb1-4111-a11b-b7e4b3dc9439/Screenshot_20220222-094200.jpg Fitness Programming Example of frameworks to progress aerobic exercise sustainably, respecting where one’s tolerance is at. https://www.resilientwarriorcoachingllc.com/individualsessions daily 0.75 2026-03-31 https://images.squarespace-cdn.com/content/v1/5ec321c2af33de48734cc929/1618511387030-5LI1E5QMVTQ2RY9S00A4/20140228_Trade+151_0046+1.jpg Private Sessions https://images.squarespace-cdn.com/content/v1/5ec321c2af33de48734cc929/1618511440608-5BVMHVN4WR2I9YQV1WWR/Aro+Ha_0010+1.jpg Private Sessions https://images.squarespace-cdn.com/content/v1/5ec321c2af33de48734cc929/1618511743693-J3A8OYH6X8C7RXNU5K0J/20140301_Trade+151_0124+1.jpg Private Sessions https://images.squarespace-cdn.com/content/v1/6273faa9a6f30b6d1ff9e351/5e426451-d8b5-47d8-8032-19130105f690/GOPR0669.png Private Sessions https://images.squarespace-cdn.com/content/v1/6273faa9a6f30b6d1ff9e351/0ecf1a27-6074-45e6-9996-54d2e5f7921c/20221125_144650.jpg Private Sessions https://www.resilientwarriorcoachingllc.com/backpainworkshop daily 0.75 2025-09-01 https://images.squarespace-cdn.com/content/v1/5ec321c2af33de48734cc929/1618497259178-6XJGK9GR6YAVBQL5L519/20140301_Trade-151_012-2.jpg The Back Pain Workshop https://images.squarespace-cdn.com/content/v1/5ec321c2af33de48734cc929/1607694583486-2PQT0LQ193RL7MCB6DX4/20140228_Trade+151_0046.jpg The Back Pain Workshop https://images.squarespace-cdn.com/content/v1/6273faa9a6f30b6d1ff9e351/1d8d3be5-3cb9-4b27-964a-403f8ddb900c/Screenshot_20240817_084603_Gallery.jpg https://www.resilientwarriorcoachingllc.com/basecamp-1 daily 0.75 2026-03-29 https://images.squarespace-cdn.com/content/v1/5ec321c2af33de48734cc929/1618511467879-K5J9BYNACHJVDV3BNSFU/Aro+Ha_0387+1.jpg Complex Pain Progressions sales pg https://images.squarespace-cdn.com/content/v1/6273faa9a6f30b6d1ff9e351/1744837903455-BUBNLD9MBUE4EFPDYZID/unsplash-image-vLfzJSGCU9c.jpg https://images.squarespace-cdn.com/content/v1/6273faa9a6f30b6d1ff9e351/cbb4deac-62cc-4a43-9087-dd77f2e60404/20221127_152509.jpg Complex Pain Progressions sales pg https://images.squarespace-cdn.com/content/v1/6273faa9a6f30b6d1ff9e351/d0b78290-79c2-4370-853a-c369034451bb/20221128_164521.jpg Complex Pain Progressions sales pg https://images.squarespace-cdn.com/content/v1/6273faa9a6f30b6d1ff9e351/d3426711-50b4-4d38-87b3-0b22af210561/IMG_20231225_152434.jpg Complex Pain Progressions sales pg - Hi, I’m Justine. Pain Coach, Fitness Professional & Movement Specialist I am founder of Resilient Warrior Coaching and co-host of It’s Not in Your Head podcast with Dr. Dan Bates. I work with complex pain patients who have tried most treatments medicine has to offer. I pick up where doctors leave off and focus on optimizing variables that decrease pain we as patients impact. I myself live with Complex Regional Pain Syndrome, a spinal cord stimulator, hEDS, low back pain, and have a history of traumatic brain injury, trigeminal neuralgia, and sensitization. I get it. Besides my B.A. from Washington State University, I am an OPEX Certified Coaching Professional (CCP). I began my movement career in Cross Fit, getting my Cross Fit L1 (CF-OL1), USAWL-L1 (olympic lifting) and Adaptive & Inclusive Trainer (AIT) certifications. I then began moving into more individual design and addressing compensations/mobility by gaining my Pain Free Performance Specialist (PPSC) and Low Pressure Fitness L1-Trainer (LPF-L1) credentials. I have since added an even more brain based, sensory approach to changing motor patterning through a nervous system/neuro lens to my work, becoming a Level 3 Neurostudio practitioner. You can learn more about my professional background on LinkedIn, and my story and work in this article as well. https://www.resilientwarriorcoachingllc.com/store daily 0.75 2022-05-05 https://www.resilientwarriorcoachingllc.com/store/p/downloadable-fitness-program-example-x749x monthly 0.5 2020-05-18 https://images.squarespace-cdn.com/content/v1/6273faa9a6f30b6d1ff9e351/1651767987992-DZEJJ3AV9RB4H5HQX8TT/chelsea.+%283%29.png Store - Downloadable Fitness Program Example