Home Movement with MS

Train smarter.
Not less.

Everything I do now is built around function, adapting when needed, and showing up consistently.

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The philosophy

Training for function, not just fitness.

I once asked what fly works best on a river. "Simple, pick the one you like the most. You'll cast it more, stay out longer, and naturally put yourself in better spots to catch fish." Training works the same way. There's no perfect program, just the one you'll actually do. If you like it, you'll stick with it. And that consistency is what moves things forward.

For me, training is more about what gets me outside — biking, running, hiking, skiing — and what keeps me outside through weight training and yoga. Being outside is key for me. When I am outside I am reminded of the splendor of the created world, I feel like I can breathe, and mentally I am clear-headed.

At the end of the day, you have to move. The body was designed for it, and when it doesn't, things start to break down. With MS, you just feel it more. So it becomes really important to keep finding ways to stay engaged.

By the numbers
Three Days a week lifting
Two Days a week cardio
Five Days a week stretching
Six Days a week walking outside
The split

This is what my consistency looks like right now.

Lifting

Three Days a Week

Weight training is what keeps me outside doing the things I love. It builds the functional strength that supports everything else — biking, hiking, skiing, running.

Cardio

Two Days a Week

Biking, running, hiking — whatever gets me outside. Cardio for me is less about metrics and more about being in the world and breathing fresh air.

Mobility & Walking

Every Day

Stretching five days a week and walking outside six days a week. These are non-negotiable. Movement every single day is the foundation everything else is built on.

Adapting for MS

Adapting for MS.

You may be sensitive to heat or cold. For me it's cold — so when I am in a cold environment or a cold experience like a cold plunge, proper attire like a beanie or gloves is a must. I am a big believer in heat and cold protocols as part of the workout routine. If you are able to tolerate it and have access, sauna and cold rooms or a cold bath can be an exceptional way to stimulate the body toward healthier outcomes.

LISTEN to your body. Some days you need to push through, some days you might need a break for better recovery. But also know there is a difference between fatigue from MS and fatigue from working your body. That difference matters more than you think, and yeah — sometimes it can feel scary.

Consistency is what actually matters. You might miss a day at the gym or it's raining so hard you can't bring yourself to get out there and walk that three miles — it happens. Over time it's the consistency that adds up. It can also be hard doing it alone. If you struggle with finding consistency because mentally you give yourself outs, this is where the right people around you helps.

Goal: Consistency over time rather than a "12 week transformation program." You need to find your love and be a lifelong participant in whatever that is.

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