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Professional Educator/Coach

@jonathan.watters

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🎓CSCS,NASM,CES/PES,PN,RKC&more
🔬Experimentalist/Researcher
💡CEO #Elev8Wellness
🏆PerformanceCoach
🧬AntiAge
🔎 Debunk Fake Fitness
↘️ Elev8Wellness.com

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I enjoyed this week quite a lot. Haven't posted much lately. The Hatfields squats are a new favorite and the weights aren't a problem nor am I gripping this with my last dying breath. A pleasant surprise. 435lb is like 197.5kg so next week 200kg?

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If I herniated a disc for the FOURTH time… this is exactly what I’d do. 👇

I’ve herniated three discs in my life, so I know how easy it is to think your life—or your training—is over.

It isn’t.

Here’s where I’d start:

1️⃣ Don’t panic.
Your mind immediately jumps to the worst-case scenario, but don’t let it. A disc herniation is a major setback, not necessarily a permanent one. Staying calm helps you make better decisions and can even reduce how much pain you experience.

2️⃣ Ask questions.
How did it happen? What movements should I temporarily avoid? Did I ignore warning signs? Was I skipping mobility work? Was it one bad lift, or had I been building toward this for weeks? Understanding why it happened is how you keep it from happening again.

3️⃣ Find someone who’s been through it.
Whether it’s a healthcare provider who’s successfully treated these injuries or someone who has recovered from one themselves, experience matters. Find people who understand the physical and mental side of recovery. They’ll remind you that progress is possible, help you avoid common mistakes, and keep you focused when frustration starts to creep in.

4️⃣ Stay hopeful.
Recovery is rarely a straight line. Some days you’ll feel amazing, and the next day you might feel like you’ve taken two steps backward. That’s normal. Don’t judge your recovery by one bad day. Stay consistent, trust the process, and remember that your body is incredibly resilient when you give it the right environment to heal.

I’ve been there, and I’ve helped many others get back to doing what they love.

👇 Have you ever dealt with a disc herniation or sciatica? DM us for a consultation 🙏🏼

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I had 3 herniated discs. 🤷🏼‍♂️

And the world didn’t pause for me.

Work didn’t stop.

Responsibilities didn’t disappear.

There were still people relying on me.

There’s this stigma that as men — as providers — we just push through it.

That pain is part of the job.
That being tough means staying quiet.

But here’s what I learned:

If you can grind through work but can’t lift without pain…
that’s not toughness. That’s avoidance. ❌

Being dependable doesn’t mean being in pain.
It means taking responsibility for your body the same way you take responsibility for everything else. 💯

The people relying on you don’t need you hurting.
They need you strong. 💪

If you’re done “managing” pain and ready to actually fix it —
comment “STRONG” and let’s build a plan. 🔥

#MensHealth #StrongOver30 #PainFreePerformance #InjuryRecovery #LeadershipByExample

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How Many Reps Should You Do ⁉️……

The Answer: ALL OF THEM ❗️❗️❗️

Tongue in cheek, sure, but I stand by it.

With the social media fitness polarizing black and white statements, fighting over nuance, and often providing more confusion than solutions wouldn’t it be nice to give people some general advice that makes sense, works, and is simple?

Though the debate over which rep range is the best for gaining muscle isn’t new, it’s seemed to have apexed again in the past year or so. Honestly, it’s kind of funny to see people start to identify themselves by what rep range they use: kinda odd don’t you think?

Experienced practitioners understand things with a greater breadth and depth, wisdom would probably be the correct term here. And those practitioners would tell you “it depends” despite that requiring more time to elaborate on than a reel allows.

To sum it up, an applicable heuristic that may make sense: “with good form do as many reps as you can, or real close to it.” Whether this lands you at 7 or 13 that matters significantly less than if you approximate failure with good form.

Not polarizing, not bold, not sensational, just practical and true!

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➡️Your body feels like sh*t because you keep asking it to perform without taking care of it.❌

Whether you’re training for a bodybuilding show, HYROX, CrossFit — or just trying to move through everyday life — pushing off aches and pains compounds over time.
Limited range of motion becomes your “normal.”
Compensation becomes your movement pattern.

Pain becomes background noise.
And suddenly… that’s just how your body feels.
A sh*tty norm.

Proper bodywork and rehab change the game.
They restore movement, improve performance, and keep small issues from becoming long-term problems.

This isn’t just for athletes.❌

It’s for everyone with a body.🫱🏻‍🫲🏼

If you’ve never tried bodywork, you’re missing out — and your body knows it.

Make the change. DM us “Help” if you want to get started.

#chiropracticcare #minnesotachiropractor #health #community #fitness

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Shoulder pain is NOT normal for lifters.

Most gym-goers deal with shoulder pain in their non-dominant arm — not because they’re weak, but because instability builds up from poor movement patterns over time.

Bench. Press. Push days.
You train through it… and it never really disappears.
The truth?

✅ You don’t need to stop lifting
✅ You don’t need random rehab exercises
✅ You need the right strength + stability work

If your shoulder pain is holding you back and you want it gone for good,

👇 comment “STRENGTH” below 👇

I’ll help you get started.

#chiropracticcare #wellness #health #chiro #holistic

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Motivation fades, discipline keeps you on track.

Staying consistent at anything builds confidence, not only in the gym but in all aspects of life.

No matter your goal, consistency is the answer.
Starting new things, chasing new goals, all feels scary at first because in some part of us we lack the confidence that we can actually do the thing.

You won’t build that confidence overnight.
You build it through consistently putting in the effort to prove yourself right.

“The only thing standing between you, and a completely different life are 16 weeks of you consistently proving to yourself you are strong & you are capable”

This is something I tell the people I work with as we try to navigate that journey from feeling battered & broken, to powerful & whole.

And I believe that to be true in all aspects of life. So no matter what you’re working towards right now,

Keep your head down, be grateful to god, and keep chasing your dreams🙏🏼

#motivation #gym #chiropracticcare #holistic #northcountrychiro #rehab #gym #smallbusinesssupportingsmallbusiness #wellness

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For anyone struggling with persistent low back pain, I understand how frustrating it can be.😮‍💨

The good news is that strengthening your lower back doesn’t have to be complicated.

With so much information online, it’s easy to feel overwhelmed.

That’s why I’ve created a simple, progressive, 4-week approach designed to reduce pain and build lasting strength—without requiring hours in the gym or advanced experience.
Remember: pain rarely develops overnight, and recovery takes time as well. But with consistent, targeted work, real improvement is possible.

As someone who has personally recovered from two herniated discs, I know the journey can feel daunting. This guide is built on what helped me return to a pain-free, active life—and I’m confident it can help you begin that same path.

Give it a try, stay consistent, and let me know how you’re doing. Your back will thank you. 💪🏼

#LowBackPain #BackPainRelief #SpineHealth #DoctorApproved #PhysicalTherapy #RehabExercises #PainFreeLiving #StrongerBack #HealthTips #WellnessJourney

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Whose hips are tight as hell🤷🏼‍♂️?

We’ve had quite a few patients ask for more clarification on one of my favorite exercises—so here ya go! ⬆️

The elevated pigeon stretch is one of the best movements I’ve found to help activate the deep hip muscles before a lift, and it also makes an amazing stretch for after you lift.

You can choose to use it for prehab or rehab—either way, it’s always been beneficial for me.

One thing I want to point out: a lot of people think this is a rowing motion. It’s not. The main activation comes from driving your hip into the bench, which engages your external rotators and helps open up your hips even more.

Give this a try, see how it feels, and hopefully it reaches someone who needs it. 🙏🏼

#mobility #hipmobility #pigeonstretch #strengthtraining #prehab #rehab #movementhealth #glutestrength #warmuproutine #physicaltherapy

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If you’re not using kettlebells in your strength training, you’re missing out on some serious core and stability benefits.

Unlike machines or even traditional dumbbells, kettlebells challenge your body in more dynamic ways. Movements like swings, presses, and Turkish get-ups force your core to engage deeply to maintain control and balance — not just the visible abs, but the deep stabilizers that protect your spine and improve posture.

This kind of training builds real-world strength: better balance, improved coordination, and a more resilient core that helps prevent injury both in the gym and in daily life.

It’s one of the most efficient tools for building functional strength — and your core will absolutely feel the difference.

#KettlebellTraining #CoreStrength #StabilityTraining #FunctionalFitness #DoctorApproved #wellness #holistic #community #health #rehab #chiro #chiropractic #health #tips #smallbusinesssupportingsmallbusiness

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Cupping therapy has been all over social media lately — but what are the actual benefits?

While cupping may have gained attention for its distinctive marks and aesthetic appeal, its origins are deeply rooted in traditional medicine. Today, many people use it as part of their wellness and recovery routines.

It’s important to understand that not all cupping is the same. There are different types of cupping — including dry, wet, fire, and moving cupping — each offering specific therapeutic effects.

Some commonly reported benefits include:
Improved circulation
Muscle tension relief
Reduced inflammation
Enhanced recovery post-exercise
Support for relaxation and stress relief

While it may look trendy, the true value of cupping lies in its clinical application. Always consult with a trained practitioner to determine what type of cupping is appropriate for your needs.

The most common types are STATIC And DYNAMIC.

Static Cupping

(Cups remain in one position)

-Increases local blood flow to targeted tissue
-Reduces muscle tension and trigger points
-Commonly used for deep tissue release
-May leave temporary circular marks due to suction

Cups with Motion
(Cups stay in place while the individual moves)

-Engages tissues through active movement
-Improves mobility and joint range of motion
-Enhances neuromuscular activation
-Useful in functional rehab and athletic performance

Each type of bodywork offers unique benefits, so it’s important to understand your specific goals before beginning any treatment💪🏼

#wellness #motivational #gym #rehab #bodywork #community #gym #function #tissue #rehab #holistic #health #benefits #wellness #cupping

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HOT TAKE - FROM A CHIROPRACTOR

Chiropractic care is often seen as a quick fix. People come in with pain, receive the same three-to-five-minute adjustment as everyone else, and walk out with a 12-week treatment plan. While that adjustment might offer temporary relief, the root cause of the issue is rarely addressed. The traditional high-volume model focuses on short-term symptom management, not long-term
correction.

That approach has never sat well with me.

The real issue, more often than not, lies in the soft tissue. Muscles, fascia, and connective tissues support and control the movement of joints. If those tissues are restricted, weak, or dysfunctional, no amount of adjusting the joint will create lasting change. Yet many clinics skip this part entirely, usually because they’re focused on volume and efficiency, not comprehensive care.

At my clinic, we take a very different approach. Every patient receives care that is specific to their body, their goals, and their condition. We address soft tissue restrictions to restore mobility, improve proprioception, and help the body regain natural function. This lays the groundwork for long-term progress—not just short-term relief.

Equally important is the inclusion of corrective exercises. Once mobility is restored, the body needs movement-based challenges to reinforce those changes. Strengthening the right areas, retraining movement patterns, and increasing stability are critical for maintaining progress. This step is often neglected, yet it is the key to faster recovery and lasting results.

We don’t follow a one-size-fits-all treatment model. We educate every patient on what’s actually happening in their body and why. This leads to fewer appointments over time, more confidence in your body, and better results. It’s not the most financially lucrative model—but it’s the one that actually helps people.

My goal is simple: to help people get better as efficiently and effectively as possible. I’d rather change a million lives than just improve my financial status. If you’ve tried the conventional chiropractic route and felt something was missing, I encourage you to give us a try.
No one has left disappointed yet.

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