Spines & Grinds Chiropractic

04/22/2026

“It’s not that bad, I can deal with it.”

Just some hail.
A few dents.
Nothing urgent.

So you ignore it.

That’s usually how it goes, right?

That’s exactly how most people treat their body too. They wait until it gets “bad enough”. Sound familiar?

A little tightness → “I’m fine.”
A sore spot → “It’ll loosen up.”
Something feels off → “I’ll deal with it later.”

Until later comes around, and “suddenly” there’s a problem (you ignored the warning signs 🚨).

The body doesn’t usually break down suddenly.
It typically gives you the warning lights on the dashboard well in advance, and it’s up to you to get them taken care of.

Fix it early, or deal with it later when it’s more annoying, more stubborn, way harder to ignore, and way more expensive to fix.
It almost NEVER stays small forever.

JUDGMENT FREE: What’s something you’ve been ignoring that you know you probably shouldn’t be?

04/18/2026

Let’s make this simple. Steph Gates Nutrition

You don’t need another meal plan.
You don’t need more TikTok advice.

You need:
clarity, structure, and someone holding you to it.

Because right now?

You’re probably:
• overthinking every meal
• bouncing between plans
• starting over every week

And it’s exhausting.

That’s exactly what this fixes.

This is 1:1, high-level support combining:
→ nutrition that fits your body
→ hands-on care
→ real accountability

No guessing. No starting over.

We’re only taking 2 people for this.

If you’re serious about actually wanting to feel different & gain your life back in the next 3–6 months—

Comment “READY” or DM us. Today preferably: this is the sign you needed.

04/13/2026

💥 ATHLETE SPOTLIGHT: ZAIAH 💪🔥

Senior season hits different.

For Zaiah, it’s not just about the games — it’s about everything that’s been built along the way. The early mornings. The hits. The lessons. The grind that doesn’t always get seen.

From the football field 🏈 to the rugby pitch 🏉 (same field btw), he’s the kind of athlete who embraces physicality, competes with purpose, and shows up ready to go to work.

My first interaction with him was him asking “Am I going to be good to play on Friday?”. Even if he wasn’t, he was going to rehab hard enough to make sure he was ready to go. Of course we kept him in the game at his highest level. 🤝

Rugby isn’t a sport for the hesitant — it demands toughness, resilience, and trust in the guy next to you. And that’s exactly what he brings.

Senior year is about finishing strong — emptying the tank, leading from the front, and making every rep count.

Proud to spotlight him as he takes on his final season.
No shortcuts. No regrets. Just work. 🔥

04/08/2026

💀 7 Hills I’ll Die On as a Rehab Chiropractor
1. Your body is not fragile—it’s adaptable.
Stress makes it stronger, not weaker.
2. Rest is NOT the answer 99% of the time.
Doing nothing rarely fixes anything.
3. That “tight” muscle is usually weak or overworked.
Stretching alone won’t fix it.
4. Movement is medicine.
The right moves heal and build resilience.
5. Your bones don’t just “go out of place.”
Except in real dislocations—not because your last chiropractor told you they do.
6. Posture doesn’t matter as much as you think.
It’s how you move, not how you sit.
7. Speaking in absolutes is ridiculous.
Every body is different—stop saying “always” or “never.” It’s not “because your age” and also don’t listen to someone who says “never do x/y/z”.

03/30/2026

Some people see a photo dump.
I see a timeline of impact. 📍
From being the kid who needed guidance…
to standing next to the people who gave it—
and now becoming that person for others. ♻️

• An OG athlete who trusted me before any proof existed
• The chiropractor who unknowingly changed the trajectory of my life (full circle moments hit different) 🧠⚡️
• Conversations with people building something bigger than themselves—on the field, in business, in life
• Late walks, cold calls, random FaceTimes… the kind of talks that sharpen your perspective 🥶➡️🔥
• Future leaders, difference makers, and people crazy enough to chase more
This isn’t random. None of it is.
It’s what happens when you stay in the game long enough, pour into people, and surround yourself with ones doing the same. 🤝
Grateful for every conversation, every rep, every connection. March has had some pretty cool moments.
We’re just getting started though.

03/27/2026

Ignoring it doesn’t fix it… it just buys you time until it costs you more.

It’s almost never “random”.

You’ve had it before. You thought “eh, it’ll go away on its own”.

“I can deal with it” 😶

“It’s not that bad” 🙄

YET. 😵‍💫

Famous last words.
That approach almost never works. In anything.
Not with injuries 🦴, not with car troubles 🚗, not with relationships either. 💔

If you ignore it long enough…
It’s not just “there” anymore, it’s affecting everything.

Don’t wait for that moment. Stay ahead of it. Send us a message while you’re at it. We can help. 💪

03/23/2026

If you’re an athlete, you don’t just need to “get adjusted”. You need a plan.

And if your chiropractor’s “plan” starts and ends with the first clip, you need to find a new one.

You need a plan that:
• Fixes movement
• Builds stability
• Keeps you performing

Because the goal isn’t just to get out of pain..
It’s to stay in the game.

If you’re tired of the same issue coming back, we should talk.

03/18/2026

Brackets lock in just over 24 hours… get your picks in for a chance at some giveaways! 🎁

🏀 SPINES & GRINDS MARCH MADNESS BRACKET CHALLENGE 🏀

Think you can predict the madness?

We’re hosting a bracket challenge for the NCAA Tournament, and the winner is walking away with som recovery.

How to enter:
- Go to our story or click the link in our bio.
- Fill out your bracket.
- It’s that simple.

Brackets lock when the tournament tips off Thursday.

PRIZES

🥇 1st Place • Rehab visit • Cupping • Sauna Session • Spines & Grinds T-Shirt • Free Sparkling LMNT

🥈 2nd Place • Sauna Session • Free Sparkling LMNT

🏅 Participants • Entered into a drawing for a Spines & Grinds T-shirt

💀 Last Place • “Bracket Busted”. You’ve done well enough to earn yourself a free T-shirt and a photo to commemorate your tremendous feat.

Fill out your bracket and let the madness begin.

You've been invited to join Spines & Grinds Bracket Challenge and play ESPN's Men's Tournament Challenge

03/16/2026

What an incredible athlete and human being!! Proud of you Lucy girl! 🫶🏼

Lucy updated her 15-16 state record and broke the 17-18 state record!!! Great job!!!

03/13/2026

03/12/2026

A decade ago I was playing in the state basketball tournament with my best friends.

We went in as the #1 seed… and lost in the first round.

Proof that anything can happen in March.

Honestly, I don’t even remember the final score anymore.

What I do remember is walking around downtown Des Moines with a few of the guys afterwards. No parents. No coaches. Just thoughts. Just a group of teenage kids trying to process the end of something we had worked toward for years.

At the time it felt like the world ended.

Looking back now, it was just one chapter.

Fast forward 10 years and I got to watch one of my athletes, Benny, play the final high school game of his career.

An athlete I’ve worked with on and off the sidelines for the past couple years.

And moments like that always bring me back to those same emotions from when I was a player.

The end of a season.
The end of a chapter.
But definitely not the end of the story.

March is crazy like that.

Proud of Benny and all the athletes I’ve had the chance to work with this season — especially the ones who made the trip to Des Moines this week. It’s never guaranteed, and it’s never easy to get there.

The scoreboard won’t define the memories you’ll keep. 🏀

Proud of you, 5.

03/10/2026

We are out of office this afternoon, as we are out supporting some of our athletes in their indoor track meet @ UNI! 💜

Don’t worry though, we’ll be back in office tomorrow. Good luck to our runners, see you there! 🏃🏻

Comment RUN if you need to get your form in shape before outdoor szn shows up. 🤝