Fitness

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GuideCal Brennan23 Sept 20266 min

How much walking actually counts when you've got kids

The 10,000-step number came from a pedometer ad. Here's what a real walking habit looks like for someone with a job, a family and 40 spare minutes.

GuideCal Brennan23 Sept 20266 min

Your first three weeks back after surgery should feel too easy

Come back from illness or an operation without blowing it up in week three, when you finally feel good and do something stupid.

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GuideCal Brennan23 Sept 20266 min

Five health checks worth doing before you turn 30

Your twenties are the cheapest decade of your life to find a problem, and most of what's worth checking fits in one blood draw and a thirty dollar cuff.

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5 min read

Shin splints or a stress fracture, and how to tell them apart

One hurts along a stretch of bone and warms up as you run. The other hurts on a spot the size of a dime and gets worse. Learn the difference before you lose a season.

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GuideCal Brennan23 Sept 20266 min

Stretching feels great and it won't save your hamstring

Thirty seconds of toe-touching has never prevented a tear. Strength, a real warm-up and sane load management do. Stretching still earns six minutes a day.

GuideCal Brennan23 Sept 20266 min

Tell a groin pull from a sports hernia before you play again

Three different injuries feel identical at the top of your thigh. The self-checks that separate them, and the eight weeks that stop the rerun next season.

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GuideCal Brennan23 Sept 20265 min

Take the week off before your body takes it for you

Your warmup feels heavy, you're waking at 3 a.m. and your fuse is short at home. That's a deload week knocking, and ignoring it costs a month.

Quiz

Is your money actually in order?

Six questions. No email required, no sales pitch at the end.

GuideCal Brennan23 Sept 20266 min

How to keep training when you've got 40 minutes and two kids

Three short sessions a week, five movements, and a deload you didn't plan. The program that survives a sick toddler is the one that works.

GuideCal Brennan23 Sept 20266 min

Your ACL is torn and the next nine months are quad work

What actually happens between the pop and the day you play again, and how to do the rehab when you've got a job, a mortgage and kids who need rides.

Ask BRO

Build me a 30-day training plan around two sessions a week

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GuideCal Brennan23 Sept 20266 min

The meniscus tear that needs surgery and the one that doesn't

One of these gets you an operation this month. The other gets you twelve weeks of boring leg work and a knee that ends up fine.

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GuideCal Brennan23 Sept 20266 min

Three hard sessions a week is the whole program after forty

Your strength isn't going anywhere. Your recovery is what changed, so build the week around that instead of around a spreadsheet you'll miss by Wednesday.

Poll

How many days a week are you actually training?