Elite Medical Exercise
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Our mission is to guide you on a journey of healthy living to increase function, stamina, and strength, so you can maintain an abundant life.
07/29/2026
Have you ever tweaked your back picking something up off the ground? It’s not because you “can’t do it anymore,” it’s usually because your body isn’t using the right muscles or mechanics.
The good news, this is something we can train.
Proper lifting mechanics will:
Reduce strain on your low back
Help you use your hips and legs instead of your spine
Improve balance and stability while reaching the ground
Make everyday tasks feel easier and more controlled
Build confidence so you don’t hesitate or avoid movement
Two ways we coach you to lift with confidence:
The golfer’s pick up, helps relieve pressure on your low back and works best for smaller, lighter objects
The squat pick up, helps you use your legs to take pressure off your back and is great for heavier items
When it comes to safely picking something up off the floor, it’s less about “being careful” and more about having the strength and coordination in the right places. We focus on building the deep core (especially the transverse abdominis) to create spinal stability, along with the glutes and hamstrings to drive the movement through the hips instead of the low back. Research consistently shows that a hip hinge pattern, paired with proper core bracing, helps reduce stress on the lumbar spine and distributes load more efficiently through the larger muscle groups. By strengthening these areas and practicing mechanics like the golfer’s pick up and squat pattern, you train your body to move in a way that protects your back and makes everyday lifting feel more natural and confident. Try these exercises out and let us know if you have any questions below.
Part 3 of our Medical Exercise in Real Life series! 💪
After building a solid foundation with primers and stability work, the next step is strength. As your body becomes more stable and controlled, we safely progress to heavier loads and more challenging movements.
Stability + strength = lasting "real life" strength.
The best part? It all translates to everyday life! Lifting, carrying, washing your face, getting off the floor, and doing the "everyday things" with more confidence.
Check out our Prime Time series first, then come back to this video to see how those primers set you up for safe, effective, real-life strength.
07/24/2026
Thank you, Jamee Lyn, for your kind words! ❤️
The postpartum season is filled with so many changes, and taking care of yourself while caring for a little one isn't easy. It takes consistency, patience, and a lot of hard work to keep moving forward. Read Jamee Lynn's full testimony below:
"Miranda has been such an important part of my postpartum recovery and strength journey. With her help, I was able to bounce back from pregnancy and the early months of new motherhood faster than I expected — and honestly, I feel stronger now than I did before having my baby.
What I appreciate most is how targeted and practical her training is. She understands what I actually need strength for in this season of life: picking up my baby, carrying him, holding him for long stretches, and staying strong in the places that matter. As an older mom, maintaining strength is really important to me, and Miranda has helped me do that in a way that feels thoughtful, safe, and effective.
She is knowledgeable, encouraging, and genuinely helpful. I’m so grateful for her support and would highly recommend her to anyone looking for smart, personalized training."
Anyone who's spent even a little time here at EMX has probably heard us harp on glute engagement and glute strength. There's a reason for that!
One thing we know about the glutes is that they can become "sleepy." It's incredibly common, and we've experienced it ourselves.
This pattern starts early. Many of us have spent a large portion of our days sitting or staying relatively inactive, due to work and the other demands of life which means our glutes have permission to take the day off. The body is always going to take the easy route to conserve energy, so not training proper mechanics for glute engagement can lead to inactive glutes. Over time, habits and movement patterns form and other muscles begin to take over, i.e., the low back, knees, and hips. The glutes are one of the primary muscles needed during everyday movements like walking, standing up from a chair, or going up and down stairs.
Inactive or weak glutes can contribute to aches and pains during these movements that all of us do every day. The good news is that your glutes probably just need a wake-up call!
Watch Michaela as she walks you through three simple exercises to help activate your glutes, and let us know how they work for you!
Welcome back to Part 2 of our Exercise Deep Dive series! Miranda is breaking down common exercises so you can get the most out of every rep.
Today we're talking about the plank. It may look simple, but a few small adjustments can make a big difference in how effective the exercise is.
Give these tips a try and let us know in the comments, did you notice a difference with these simple changes? 👇
07/18/2026
These three are the perfect example of working hard while having a great time while doing it. Yes, ladies!! Keep crushing it! 👏💙
Sometimes, just getting to the gym can feel like the hardest part. Having someone to meet, encourage you, and share the workout with takes some of that mental load away, and makes exercising a whole lot more fun.
07/16/2026
Stretching is a great tool for short-term relief and can help you feel better in the moment. But if your goal is to create lasting changes in mobility and improve your active range of motion, PAILS and RAILS are a great long-term solution. By building strength and control in new ranges, you're not just gaining flexibility; you're teaching your body how to actually use it.
These photos show Hip Internal Rotation PAILS & RAILS:
PAILS = Progressive Angular Isometric Loading
RAILS = Regressive Angular Isometric Loading
The regressive angle (second photo) is the position we're working to improve. The goal isn't just to increase passive flexibility, it's to build strength and control in this new range so your body can actually use it.
By improving active hip internal rotation, we can create more usable space in the joint, helping improve movement and reduce unnecessary stress on the hips and low back.
Benefits of PAILS & RAILS:
• Improve active range of motion and joint mobility
• Increase strength and control at end ranges
• Improve tissue tolerance and joint resilience
• Help reduce compensation patterns that can contribute to hip and low back discomfort
"I just don't feel as steady as I used to."
We hear this so often in our free consultations, and people are shocked to hear that it doesn't have to be their new normal.
Balance is trainable. We work on it every session, and we've watched people get back to things they thought were just in the past, stairs without holding the rail, walks without worrying, moving through life without that second-guess.
That can be you too. Free consultation, through the link in our bio.
07/09/2026
We want the memories you bring home from vacation to be about the time spent with family and friends, the adventures you experienced, and the places you explored, not back pain, stiff joints, or struggling to get moving after a long flight or car ride.
Check out the blog by clicking the link in our bio to learn why preparing your body before a trip matters and discover simple ways to stay confident and ready to enjoy every moment of your vacation.
In this series, we'll take you through exercises we call primers. Primers are exercises we use to engage the stabilizing muscles before moving into heavier or more complex exercises that challenge the joints and larger muscle groups.
More primers to come!
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Contact the practice
Address
5555 N. Lamar Boulevard, Suite K117
Austin, TX
78751
Opening Hours
| Monday | 6am - 7pm |
| Tuesday | 6am - 7pm |
| Wednesday | 6am - 7pm |
| Thursday | 6am - 7pm |
| Friday | 6am - 12pm |