In this episode of the Back in Action Podcast, Dr. John Lavelle sits down with coaches Dusty Holden and Josh Bunch to talk about what people get wrong about fitness, health, pain, and performance — including mistakes we’ve made ourselves.

We cover why working out feels hard at first, why most people quit too soon, and how the modern healthcare system focuses on treating symptoms instead of preventing problems in the first place.

This conversation goes deep into mindset, excuses, intensity, aging, injury, and why movement is one of the most powerful tools you have to stay healthy for life.

Topics in this episode include:

• Why fitness should be about health, not just aesthetics
• The real reason working out feels bad at the beginning
• How complacency leads to pain and injury
• Why prevention matters more than treatment
• The 5 lifestyle habits that impact your health the most
• Functional training vs isolation workouts
• Why intensity is often misunderstood
• How to stay consistent even when motivation fades
• The role of coaching in long-term progress
• Why most healthcare systems reward treatment instead of health

If you want to rethink pain, rebuild strength, and regain function, this episode will change the way you look at fitness and health.

As we talk about in the episode, movement, nutrition, sleep, hydration, and sunlight are simple but powerful habits that can completely change how you feel day to day.

If you want help putting this into practice, start with our 4-week on-ramp program designed to help you move better, feel stronger, and get back to doing what you love.

Visit:
https://thebackinactionpodcast.com

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Instagram → @backinactionpodcast

▶️ Ready to get started?

This episode of Back in Action took an unexpected turn before we even officially started.

We were still setting up the studio and the cameras were already rolling when Dr. Lavelle brought up a topic that immediately sparked a reaction from our trainers. Instead of stopping and resetting, we threw out the notes and let the conversation unfold.

What started as a behind-the-scenes moment turned into a candid discussion about muscle building, strength training as we age, movement for retirees, and one of the most common fears people have about getting stronger.

In this episode we talk about:

• the fear of “getting too big” from strength training
• building muscle and training for real gains
• why strength matters more as we age
• movement, longevity, and staying active in retirement
• the mindset shifts that help people stop holding back in the gym

Sometimes the most valuable conversations are the ones you didn’t plan

Ready to take your first step toward getting back in action?
The Back in Action Programming is a simple 4-week onramp designed to help you start moving again, build strength safely, and create momentum toward a more active life.

Learn more and get started at:
thebackinactionpodcast.com

If you’ve been resting because of pain… this episode might change everything.

Dr. John Lavelle and Coach Josh Bunch discuss what happens to your body when you stop moving, and why avoidance often leads to more weakness, instability, and long-term pain.

In this episode of Back in Action, we break down:

✔ What your body loses first when you stop training

✔ Why muscle loss happens faster than most people expect

✔ How inactivity accelerates aging and joint problems

✔ Why walking alone isn’t enough to maintain strength

✔ The minimum strength training most people actually need

The goal isn’t just to reduce pain. It’s to stay strong enough to live the life you want.

Ready to start moving again safely?

If pain or inactivity has been holding you back, our Back in Action Program is designed to help you rebuild strength, improve stability, and get moving with a structured plan.

Start here:

👉 https://thebackinactionpodcast.com

Fitness in your 40s isn’t about slowing down—it’s about training smarter.

In this episode, Back in Action coaches and a spine physician unpack what movement and fitness should actually look like in midlife. We go beyond just “doing mobility” and dive into how strength, stability, recovery, and intentional training work together to keep you active and pain-free.

If you’re navigating aches, coming back from injury, or simply want to stay strong for the long haul, this conversation is for you.

And if your 2026 goal is to move confidently without pain, this episode will help set the foundation.

NEW — Back in Action Programming Just Dropped

Ready to put this into practice?
Head to thebackinactionpodcast.com to request an invite and start training with the official Back in Action programming designed to help you rebuild, move better, and stay pain-free.

If pain, injury, or time away from movement has left you unsure where to start—this episode is your on-ramp.

Back in Action coaches and a spine physician walk through the very first Rebuilding the Back session, pausing along the way to explain what’s happening beneath the surface and how intentional movement restores trust in your body.

You’ll learn how the program is designed, why progress looks the way it does, and how movement truly becomes medicine when it’s applied correctly.

Watch Rebuilding the Back free on YouTube—and if your 2026 goal is to get back to moving confidently and without pain, this episode shows you how to begin.

CrossFit gets blamed for a lot—especially back pain. But is the sport actually the problem?
In this episode, we unpack the real relationship between CrossFit and your spine, diving into functional rehab principles, the reality of smart scaling, and what “movement is medicine” looks like when put to the test.

You’ll get stories and perspective from a spine physician and a long-time CrossFit coach, giving you a clear sense of what’s hype, what’s risk, and what’s possible.

Never tried CrossFit? Nervous to try again? Or coming from an athletic background? This one’s for you.

Happy Holidays from Back in Action!
This 20-minute bonus episode breaks down what actually matters for staying strong and sane through the holidays—plus how to get back into movement afterward without blowing yourself up.

Here’s what we cover:

• The minimum movement your body needs to feel good

• What to focus on when your routine disappears

• Food vs. movement: which one makes the biggest impact

• Quick physical wins you can pull off in a few minutes

• How to ease up without losing the progress you’ve built

• Simple habits that keep your body and nervous system calmer

• Why back pain flares up during the holidays (travel, sitting, stress, sleep, and inconsistent movement)

• How to return to movement after the holidays in a way that sets you up for success—not injury

It’s the clear, practical rundown you need to get through the season feeling better in your body and to re-enter your routine without pain or overwhelm.

Press play and grab the essentials.

In this episode, we tackle two of the most misunderstood spine issues: disc degeneration and radiculopathy.

We break the episode into two parts:

• Disc Degeneration – what it is, why it happens, what the MRI really means, and how smart training can keep you strong.

• Radiculopathy – what nerve root compression looks and feels like, when to seek medical help, and how movement can help manage symptoms.

Whether you’re a lifter, coach, or someone dealing with back pain, this conversation cuts through fear and confusion, showing you how doctors and coaches can work together to keep you moving and resilient.

Why does momentum matter in training? What do movements like loaded carries, sled pushes, lunges, and backward walking give us that stationary lifts can’t? How do they protect our joints, restore posture, and build real-world strength?

In this episode of The Back In Action Podcast, we dig into the power of momentum-based movements. 

You’ll learn how to use them for longevity, rehab, and performance — and why adding just one of these exercises to your training could change the way you move for life.

Sitting all day doesn’t just make you stiff—it can weaken your body and set the stage for back pain. 

In this episode of the Back in Action Podcast, we tackle the unique challenges desk workers face. We’ll break down how sitting affects the spine, why strength training is the most powerful tool to fight back, and the exact exercises that make the biggest difference. 

Whether you’re stuck at a desk 40 hours a week or just looking for ways to keep your body resilient, this conversation is packed with practical advice to help you sit less, move more, and stay pain-free.

Bonus Workout

Warm-Up (3–5 min)

• Cat-Cow (30 sec) → Mobilize spine.

• World’s Greatest Stretch (30 sec/side) → Open hips and thoracic spine.

• Glute Bridges (10 reps) → Wake up posterior chain.

Strength Block (20 min)

1. Hip Hinge (Glute + Spine Health)

• Example: Dumbbell Deadlift or Kettlebell RDL

• 3 sets of 8–10 reps

• Coaching note: Keep spine neutral, focus on hips moving back.

2. Squat (Lower Body Strength)

• Example: Bodyweight Box Squat → Goblet Squat progression

• 3 sets of 10–12 reps

• Coaching note: Sit tall, don’t let knees cave.

3. Row (Posture Correction)

• Example: Band Row or Dumbbell Row

• 3 sets of 12–15 reps

• Coaching note: Squeeze shoulder blades, avoid shrugging.

4. Overhead Press (Shoulder & Core Stability)

• Example: Seated Dumbbell Press or Standing Landmine Press

• 3 sets of 8–10 reps

• Coaching note: Brace core, don’t lean back.

Cool-Down (2–3 min)

• Chest Opener Stretch (Doorway, 30 sec/side)

• Hip Flexor Stretch (30 sec/side)

• Deep Breathing (60 sec) → Reset posture & calm nervous system.