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Elite Muscle Mechanics, Glastonbury, CT (2026)

03/30/2026

How many should I do?

Good Morning ☀️

I had a conversation last week that started something like: How many reps should I do?

This question scares the living daylights out of me. 😱

It sends panic down my spine. 😳

No wonder everyone wants to know the answer.

It’s hard to figure out!

The brutal, honest answer is: It depends.

I know… that’s soooo helpful!

Deciding on and having answers to this seemingly simple question actually starts with a lot of other questions.

Here are the questions that run through my mind when I’m asked:
• What did you do last time?
• What’s your goal?
• Are you managing an injury or arthritis?
• Are you getting a full night’s rest?
• What else are you doing in your workout?
• What else are you doing in your day or week?

Deciding and having answers is truly both an art and a science. It’s the merging of years of experience and education to make the right decision for the moment.

It’s really no surprise that people struggle with this question. It’s freakin’ hard to answer. Most of us are looking for something simple to solve something so complex. This is where real results either happen or you stay stuck at the status quo.

When you have answers, results follow.

When you do whatever you feel like, you stay the same.

When the answer changes chaotically, you get hurt or get chaotic results.

In my book, I’ve outlined 10 Joint Protection Principles.

Principles 8–10 are dedicated to answering these questions when your goal is to preserve your joints so you can stay independent longer.

I’m thinking about putting together a template and format to help you make these decisions—and have answers to this question all the time.

This will take some work on my part, probably 4–6 weeks.

I’d love to know if having answers to this question is something you’d like me to work on for you. Just reply “How many” and I’ll be able to gauge the interest.

Josh “How Many” Lewbel 🤪

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03/25/2026

The Environment

Hey There,

The other day I was talking about the scars of our lives past. These remnants of the past determine our current environment.

In the right environment, things grow, adapt, and thrive. In the wrong environment, they break down.

We’ve seen this across history. As living conditions improved; clean water, better nutrition, safer environments all lead to health improving.

Your body works the same way.

Inside your body is an environment shaped by:
• Your past injuries
• Your daily stress
• Your nutrition and hydration
• Your activity (or lack of it)

Some people are operating in a strong environment.

Others are dealing with:
• Joint wear and tear
• Muscle weakness
• Lingering injuries
• Fatigue or inflammation

Most people are somewhere in between.

But here’s the problem…

Most exercise programs completely ignore this.

They treat every body the same. And that’s where things start to go wrong and people don’t get the results they are looking for.

So here’s a question to think about:

What kind of environment are you asking your body to perform in right now?
Is it one that supports growth… or one that’s slowly breaking things down?

Most people never stop to ask that. But that question changes everything.

If you’re starting to wonder where your body stands…

My Joint Protection Series are the key to adapting your exercise to meet your environment. I’m trying to decide if I should do another round of Spine in May or if I have enough interest in a shoulder protection series I’ll do that. Let me know what you think!

To protecting your future movement!

Josh Lewbel, MS, MATm/Rx, CSCS
Elite Muscle Mechanics

PS 40% off all Xero Shoes In Stock until April 1st

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03/23/2026

Scars

I was reminded of a song from 2004 by Papa Roach. The opening line is “And my scars remind me that the past is real".

The song explores emotional vulnerability, pain, and the lasting impact of past experiences.

There is a strong parallel to our physical bodies here. Our experiences have shaped our bodies. Leaving us physically vulnerable as we age. The scars aren’t always visible though.

You can’t see the torn ligament in your ankle from your sprain at 15 years old.

You can’t see the healed fracture of your wrist from when you fell at 25.

You can’t see the partial torn rotator cuff or hamstring that’s filled in with scar tissue.

But if you did some imaging, the scars will be revealed and it will remind us that the past is real.

When it comes to exercise we can’t pretend they don’t exist. Even if they don’t hurt right now, they are permanent changes. These will alter how we can respond to exercise or what we should expect from our bodies.

That’s really the essence of our work at Elite Muscle Mechanics. Not to ignore the scars but looking for windows of opportunity for improvement and to adjust appropriately when necessary for our scars.

Joint Protection Training is underway in the Spine Protection Series. Its goal is to restore mobility quickly and efficiently despite your scars.

It also teaches you how to exercise with your “scars” without making them worse.

I’m excited for this opportunity to create new possibilities for preserving your joints and extending your Independence.

I might run this program again in May
or make a
Shoulder Protection Series

Let me know if you have a preference?!?!

Listen to Papa Roach - Scars👇

Have a wonderful Day
Josh

Click here for an update from Elite Muscle Mechanics, LLC!

03/14/2026

The Decision That Saved My Dad’s Knee

If anyone asks where my enthusiasm for staying active comes from — it’s my dad.

At 74 he still runs, swims, and signs up for races most people half his age avoid.

But recently his knee stopped cooperating.

For months he’d had some on-and-off discomfort.

Then during a race, the cartilage finally tore.

Now the big decision:

Replace the knee,
or
Try to keep it.

Thankfully he and his doctors chose the conservative route.

So, we evaluated his movement.

The biggest finding wasn’t in the knee at all.

His calves were extremely weak.

The calf’s job is to absorb force when your foot hits the ground and share load with the knee.

If it doesn’t — the knee becomes the shock absorber.

Not immediately.
Not dramatically.

Slowly.
Over months.

Until the joint finally protests.

So instead of focusing on the knee, we built a plan:

Non-impact conditioning to keep fitness.
Gradual strengthening of feet and calves.
Progressive loading over time.

The goal isn’t just to calm the knee.

It’s to change what the knee experiences when he returns to activity.

Because most knee problems aren’t caused by one moment —
They’re caused by a system that wasn’t sharing the work anymore.

When the system improves, the joint becomes usable again.

That’s the difference between resting a knee…
and rebuilding the knee.

If you’ve been wondering whether your knee needs protection or progression, reply “knee” and I’ll help you figure out which direction makes sense.

In The Spine Protection Series, you will learn how to:

-speed up recovery
-keep your core active on your own
-keep your hamstrings loose
-apply the correct amount of effort
-improve spinal movement safely
-reduce “good day / bad day” swings

We start March 16th... reply "Details" if you're interested in learning more.

— Josh
Elite Muscle Mechanic

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03/13/2026

Good Morning,

Remember a few weeks ago when my feet were bothering me?

Well, they flared up again after that giant snowstorm we had. After more than three hours of shoveling, the symptoms were definitely back.

So I did my usual foot and ankle activations, got treated by Luanne, and I was back in the game.

But then I remembered… I have a vacation planned in April.

How is that going to go? Long days walking on pavement with the kids in tow. Honestly, I’m a little nervous. I’m a little scared 😱. How will my feet hold up?

I realized I need to start walking and spending time on my feet again, but I need a plan. I need to build the durability of my feet without wrecking them. A long winter with snow on the ground has definitely left that part of my body a little exercise-neglected.

So when we had that really sunny 🌞 day recently, I got outside and went for a 1.1-mile walk. Afterward, I followed it up with some foot activations. I think that’s a good start, but I’ll definitely need more.

I also picked up a new pair of Xero shoes so I can work on strengthening my foot muscles. Less support, not more, often leads to better strength and stability.

One of my Joint Protection Principles is called “Managing Exposure.” It’s about learning how to determine how much exercise is the right amount right now, and how to scale it appropriately as your body adapts.

If this is something you’d like to learn, I have a couple options:

Option 1 — Spine Protection Series
If you’d like to learn how to take care of your back and stay in control of your symptoms without relying 100% on getting an MAT treatment, enroll in the Spine Protection Series.

We start in just 3 days!! Monday, March 16.
Reply “NOW” and I’ll send you the details.

Option 2 — Exercise Strategy Guidance
If you’d like to learn how to manage exercise and training decisions in a more general sense, reply “DETAILS” and I’ll start putting something together.

Have a great one!
Josh

PS: 40% off all Xero shoes in stock until April 1st!
Contact me if you’d like to check them out.

Click here for an update from Elite Muscle Mechanics, LLC!

03/11/2026

Don't Retreat To What Feels Familiar

After a joint replacement, most people instinctively go back to what feels safe.

The therapy exercises they were given.
The routines they remember.
The movements that feel controlled and predictable.

Even if progress has stalled.

It makes sense. Familiar movements feel like protection.

But this is often where recovery quietly plateaus.

When a joint changes, the strategy that used to work may no longer be the one your body needs.

Many people notice it but can’t explain it.

They’ve been cleared.
They’re doing the exercises.
But strength doesn’t feel dependable.
Confidence never quite returns.
Some days feel good — then the joint pushes back.

That’s usually not a motivation problem.

It means something important hasn’t been addressed yet.

This is the moment recovery either continues… or stops.

You can stay inside what feels familiar, even if it isn’t restoring trust in the joint.

Or you can identify the missing piece that allows the joint to become reliable again.

Joint protection after surgery isn’t about doing more.

It’s about doing the right things for the joint you have now.

If you feel stuck repeating the same cycle without gaining confidence, and you want to take control, the Spine Protection Series is for you.

In The Spine Protection Series, you will learn how to:

• speed up recovery
• keep your core active on your own
• keep your hamstrings loose
• apply the correct amount of effort
• improve spinal movement safely
• reduce “good day / bad day” swings

We start March 16... reply “Details” if you’re interested in learning more.

Josh
Elite Muscle Mechanics

Click here for an update from Elite Muscle Mechanics, LLC!

03/07/2026

Rest Isn’t Always Recovery

When something starts hurting, the first instinct is almost always:

“Maybe I just need to rest it.”

And sometimes, briefly, that works.

But many people notice the same frustrating pattern…

They rest.
It settles down.
They go back to walking, stairs, or a hike…

And the pain returns — sometimes later that day, sometimes the next morning.

So, they rest longer.

Weeks pass.
Now they feel stiffer, less steady, more cautious…
and the moment they try to move normally again, it comes back.

That’s because rest removes stress —
but it doesn’t build capacity.

Joint protection isn’t about avoiding hills, trails, or stairs forever.

It’s about preparing your body to handle them safely.

If muscles aren’t sharing the load, the joint absorbs it.

Rest can quiet irritation, but when life demands that load again — a downhill, uneven ground, carrying groceries — the joint isn’t ready.

Nothing tore.
Nothing was re-injured.

The body just never gained the ability to tolerate the demand.

This is where people get stuck in the cycle:
flare-up → rest → flare-up → rest

Real recovery happens when your body becomes more capable than it was before.

So, if you’ve been resting for something repeatedly but it keeps returning, the question usually isn’t:

“How long should I rest?”

It’s:

“What ability hasn’t been rebuilt yet?”

If you’re unsure whether you need protection, progression, or patience, we can help you figure that out.

Reply here and we’ll help you decide the next step so you can stop restarting the same cycle.

— Josh
Elite Muscle Mechanics

P.S. In The Spine Protection Series

You will learn how to:
• speed up recovery
• keep your core active without irritation
• Keep Your hamstrings loose
• apply the correct amount of effort
• improve spinal movement safely
• reduce “good day / bad day” swings

Reply “Details” if you’re interested in learning more.

Click here for an update from Elite Muscle Mechanics, LLC!

03/05/2026

You might be making your problem worse!

Stretching can:

• Aggravate old injuries and cause new ones
• Decrease muscle activation and strength
• Train your body to rely on stretching just to feel normal
• Waste time and energy without fixing the real issue

One of the biggest offenders for future hip and knee problems is the popular 90/90 piriformis stretch.

It feels good… but so do a lot of things that are not good for you.

Stretching releases endorphins because you are putting your body in a painful position. Your body responds by releasing natural painkillers.

Candy feels good.
Alcohol feels good.
Drugs feel good.

That does not mean they are helping your body.

If you want to loosen your hamstrings, protect your spine, and stay mobile without relying on stretching, I am teaching exactly how to do that in my Spine Protection Series.

Reply “Learn” if you want the details.

Josh Lewbel
“Respecting my muscles means not stretching them

Click here for an update from Elite Muscle Mechanics, LLC!

03/04/2026

The Power of Small Strength Gains

A client told me something recently that really stayed with me.

One of the reasons she loves coming to Elite Muscle Mechanics is because she remembers what life felt like when she trusted her strength.

Because of her condition, there was a time when simply moving through the day required effort she couldn’t always produce.

Not motivation.
Not willpower.
Strength.

And when your body doesn’t reliably produce strength, your world quietly shrinks.

You hesitate more.
You brace before moving.
You think about every step instead of just taking it.

That’s where many people find themselves after a joint has been through surgery or injury.

They’ve been cleared medically…
but they don’t feel dependable physically.

What she notices now isn’t a dramatic breakthrough — it’s the opposite.

Week by week.
Day by day.
Sometimes, moment by moment…

Small wins.

Standing without thinking first.
Walking without guarding.
Continuing instead of stopping.

Those changes don’t just affect muscles.
They change outlook.

When your body feels capable again, your mind starts looking forward again.

That’s what strength really restores — not workouts, but confidence.

Progress rarely arrives all at once.

It shows up as small victories that slowly rebuild trust in what your body can do.

And once that trust returns, life opens back up.

If you feel like you’ve been cleared, but not confident, just reply “confidence” and I’ll point you in the right direction.

— Josh

Click here for an update from Elite Muscle Mechanics, LLC!

02/27/2026

Quick Question for You

Hi— I want your opinion.

I’m considering putting together a short, guided, at-home series focused on protecting the spine using controlled isometric strength work.

The idea would be simple:
• one exercise each week
• very clear instructions
• designed to improve stability and tolerance without flare-ups
• takes only a few minutes at a time

It wouldn’t be a workout program or a challenge, but guided protection to help your body handle daily life more consistently between visits.

Before I build it, I’d like to know if this is something you’d use.

Would you reply with one of these?
Interested — I’d probably do it
Maybe — depends on time or difficulty
Not for me

And if you want, tell me what would make it useful (or not).

Your feedback will decide if I create it.

Thanks — this will help a lot.
Josh

Click here for an update from Elite Muscle Mechanics, LLC!

02/26/2026

Don’t Freak Out

This week my feet started hurting.

Burning along the outside.
Toes aching by the end of the day.

The kind of pain that makes you immediately think:
“Uh oh… something’s wrong.”

If I followed my symptoms alone, I could have convinced myself of something serious.

Neuropathy.
Circulation problem.
Permanent issue.

But symptoms don’t always tell the story.

So instead of reacting emotionally, I slowed down and thought logically.

Nothing in my habits had changed.

No injury.
No health red flags.

Which meant the most likely explanation wasn’t damage.

It was load going somewhere it shouldn’t.

So, I did what I always do — I checked the system.

I started activating some foot and ankle muscles (quick geek-out moment):

Anterior tibialis — ankle control
Calf — push-off power
Pain still there.

Then I worked the posterior tibialis — the muscle that helps stabilize the foot while you move and shift weight.

The next morning the pain showed up later… and weaker.

So, I reinforced it and added the peroneal — the muscles that keep the foot stable when weight transfers side-to-side.

By that evening, it had mostly settled.

Nothing was torn.
Nothing was “wrong.”

My body had just lost the ability to handle a certain load — and once I regained it, the symptoms stopped.

This is where many people panic.

They feel a new pain and assume something broke…
when often the body is just asking for support, not rest.

The goal isn’t avoiding activity.

It’s making your body capable of handling it again.

If you’ve had a pain pop up and you’re unsure whether to stop everything or keep moving, reply “freak out” and I’ll help you decide what it likely means.

— Josh
Elite Muscle Mechanics

Click here for an update from Elite Muscle Mechanics, LLC!

02/19/2026

Don't Retreat To What Feels Familiar

When your body starts to limit you, most people instinctively return to what feels comfortable.

The exercises they used to do.
The routines they remember.
The movements that feel familiar and safe.

Even if those things stopped working.

It’s natural — familiarity feels like control.

But in joint health, returning to old habits interrupts improvements.

Because if your body is changing, the solution probably has to change too.

Many people sense this.
They feel their body isn’t responding the way it once did.

Strength isn’t sticking.
Pain keeps returning.
Progress stalls.

That usually means something is missing — a link in the chain that hasn’t been addressed yet.

And this is the moment where progress either happens… or stops.

You can retreat into what you already know, even if it hasn’t solved the problem.
Or you can lean into a new approach that addresses what your body needs now.

Joint protection often requires doing things differently than you did years ago — not because you failed, but because your body is giving you new information.

Don’t recoil into comfort just because it’s familiar.

Sometimes the breakthrough comes from addressing the piece you haven’t worked on yet.

If you feel like you’ve been repeating the same cycle without lasting improvement, that’s usually a sign there’s a missing link we need to identify.

Reply to this email and we’ll help you figure out what your body has been asking for, that hasn’t been addressed yet.

— Josh
Elite Muscle Mechanics

Click here for an update from Elite Muscle Mechanics, LLC!

Elite Muscle Mechanics

03/30/2026

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03/23/2026

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03/13/2026

03/11/2026

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02/27/2026

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02/19/2026

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Thursday	9am - 8pm
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