Jen Plum-Forte, LMT Therapeutic Massage Therapy

02/03/2026

01/15/2026

Ok, here they are: Your Movement Rules for 2026 (and Beyond), in the fashion of Michael Pollan's "food rules"—“Eat [real] food, not too much, mostly plants.
https://katybowmanmovement.substack.com/p/movement-rules-exercise-science

01/06/2026

We've got it upside down when it comes to age and physical activity—we actually need more movement, not less.

“Slower division and more inactive cells make our bodies less responsive to exercise over time. Stuff we’ve always done to stay fit stops working. Said another way, it’s actually the first half our our lives that has us coasting downhill, drafting behind the good graces of our cells.

Midlife is when the uphill work of physical activity begins. If you think in pictures, flip the “over the hill” graph. You’re now in the valley, and if you want to keep going, it’s an uphill push from here."

Read: https://katybowmanmovement.substack.com/p/aging-and-exercise-its-not-over

12/30/2025

More exercise didn’t worsen pain... It reduced it!

In adults awaiting knee replacement, higher-volume resistance exercise led to greater delayed pain relief, even though pain briefly increased right after training.

That matters, because short-term pain spikes are often interpreted as failure, when they may be part of the process.

An important layer here is psychology:

Higher pain catastrophizing blunted the hypoalgesic response, especially at higher volumes. Same exercise, different nervous system response.

The takeaway is not that more sets are always better.

It’s that exercise dose and beliefs interact.

Research Roundup Vol. 58 is now live.

Sign up at barbellrehab.com/research-roundup to get these summaries delivered to your inbox and access our full archive of past reviews.

Reference: Sánchez-Sabater A et al., Musculoskeletal Science and Practice, 2025.

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12/30/2025

12/18/2025

, Day 18: “Soft Bounce”

Find all exercise instructions on my Substack, Movement-Colored Glasses: https://katybowmanmovement.substack.com/p/ball-exercise-bouncy-squats-thigh-muscles

Note: Don’t do this on an old ball and clear some space. Make sure you’re never coming all the way up off the ball (don’t let it roll back away from you).

Sign up to get a daily ball exercise emailed to you every day through December 24th!

12/17/2025

Exercise Advent, Day 16: "Power Down"

Your computer runs better when you shut if off now and then and you do too.

Instructions for this, and fifteen other ball exercises, here: https://katybowmanmovement.substack.com/p/ball-exercise-relaxing-breathing