Research& Tips
Evidence-based insights to help you get stronger, move better, and train smarter. No fluff, just what works.
Your Tight Hips Aren't Actually Tight
Before you spend another 20 minutes stretching your hip flexors, read this. The problem usually isn't tightness — it's stability. And the fix changes everything.
January 29, 2026 · 5 min read
The 10-Minute Morning Routine That Fixed My Clients' Back Pain
After coaching hundreds of people with achy backs, I found that the same five movements helped almost everyone. Here's the routine and why it works.
Jan 22, 2026 · 5 min
Foam Rolling Is Overrated: Here's What to Do Instead
Foam rolling feels good. But the science on its actual benefits is a lot weaker than you'd think. Here's what the research says — and better alternatives for recovery.
Jan 15, 2026 · 5 min
Ankle Mobility: The Hidden Bottleneck Wrecking Your Squats
Can't hit depth? Heels popping up? Knees caving in? The problem might not be your hips at all — it might be your ankles.
Jan 8, 2026 · 5 min
“The best program is the one you'll actually do. Consistency beats intensity. Every single time.”
— Heather Swearengin
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“Coach Heather is quite literally one of the most inspirational people I've ever met. She doesn't have a one-size-fits-all mentality. She meets you where you are.”
Juddy Canello
Trained with Heather at Lead the Way Fitness