Hey PS+R Crew!
If you live in Florida, you already know: April might be the best month of the entire year. The humidity hasn’t hit yet, the evenings are perfect, and there’s genuinely no excuse not to get outside and move. It’s the kind of weather that makes you want to lace up your shoes, get off the couch, and do something with your body.
That energy is exactly what we want to tap into this month. The thing we notice though, is a lot of people overcomplicate movement. They think it has to be an hour at the gym or a five-mile run to “count.” But the research doesn’t back that up. Walking, stretching, lifting, taking the stairs… all of it adds up. All of it matters.
The best movement is the one you’ll actually do consistently, and even a short walk or a five-minute stretch is infinitely better than doing nothing at all.
That’s why this April, PS+R is throwing down a challenge: move every day for the entire month. It doesn’t have to be a PR in the gym. It could be a walk around the block, a stretch before bed, or a few of the movements we’re sharing below specifically for people who sit a lot during the day. Small, daily deposits into your body add up faster than you think.
Not sure where to start? If you spend a lot of time sitting – like at a desk, in a car, on a couch – your body probably needs more strength than stretching. The good news is there are movements that give you both at the same time. For example, consider these
- Using cable and lengthened biased movements can be very useful – they load muscle in a lengthened position and open up areas of stiffness
- Pairing some accessory movements after doing a bigger lift can go a long way – challenging multi-joints. A few examples include, foam roller marching, half kneeling landmine press, half kneeling cable rotations, split squat iso and pelvis rotations.
🚶Movement Is Medicine, And the Data Proves It
Walking, running, lifting, racquet sports, taking the stairs… it turns out all of it is doing more for you than you might think.
A post from Dr. Ramsey Nijem recently shows that multiple types of everyday movement are directly and measurably linked to reduced mortality. So, this means the small stuff genuinely adds up.
If you’ve been telling yourself your daily walk “doesn’t count,” science would like a word. Plus, if you needed one more reason to get moving this April, this is it.
Click below to see the data for yourself.
đź’Ş New Science Just Dropped on How to Strength Train Smarter
If you’ve ever felt overwhelmed by conflicting advice about how to strength train – how many days, how many sets, how heavy, how light… you’re not alone The fitness world loves to overcomplicate things. But the American College of Sports Medicine just updated their strength training guidelines, and they’re surprisingly straightforward.
Lift twice a week above 80% intensity. At least 2 sets per movement. Reps somewhere in the 8–20 range. Two total body sessions per week. That’s it. No secret formula, no complicated periodization scheme required.
What we love about these guidelines is that they’re built for real people with real lives. The 8–20 rep range is intentionally broad, because not everyone has the same goals. Someone chasing strength is going to sit closer to the 8 rep end. Someone focused on muscle endurance or just getting their body moving consistently might work closer to 20. Both are valid. Both are effective.
The part that often gets overlooked though: guidelines like these are a starting point, not a prescription. Knowing what to do is one thing, knowing how to do it safely, progressively, and in a way that accounts for your history, your injuries, and where you’re actually starting from is a completely different conversation.
That’s where having the right team in your corner makes all the difference. Two sessions a week sounds simple until you’re not sure which movements to pick, how to load them, or why your shoulder keeps flaring up on pressing days.
🏆 CLIENT WIN
“I cant say enough good things about PS+R! Steve and Libby are masters at what they do and so passionate about helping you achieve your goals, you cant go wrong seeing them. Their credentials speak for themselves but once you leave a session you’ll be wanting to go back asap for the follow up, at least I do every time. Go get your body sorted out and get on track to meet your goals this year.” — Justin E
Justin is the kind of person who shows up, puts in the work, and actually pays attention to how his body responds. When he found the right team, it clicked immediately. That feeling of leaving a session and already counting down to the next one? That’s what good PT is supposed to feel like.
What stands out most is that Justin keeps coming back. Not because he has to, but because he wants to. That’s the difference between a clinic that patches you up and sends you on your way, and one that actually invests in your long-term performance. Steve and Libby aren’t just treating symptoms. They’re building something with you.
Whatever you’ve been putting off: the nagging knee, the tight hips, the shoulder that just doesn’t feel right, this is the month to stop waiting.
April is here, the weather is on your side, and the PS+R challenge is live. Click the button below to schedule your free phone consultation and let’s get you on track to meet your goals this year.
