What we do

Are you suffering from chronic pain? Did you know that exercise can actually help alleviate some of your symptoms? Your doctor may have even encouraged you to start exercising. We know that the thought of exercising when your body already hurts is scary. We will help you with a personalized program that combines aerobic exercise, strength, and mental skills training. Our programs are simple to follow and FUN which will enable you to live happier, healthier, and with less pain.

Our mission is to help you to Tame your PAIN! (Physical Activity Instead of Narcotics). Take back control of your life and empower yourself through exercise.

Coach JZ’s Story

On November 9, 2009, Olympian and World Champion triathlete Joanna Zeiger, Ph.D. crashed on her bike due to a faulty water bottle hand-off during a race. The aftermath of the accident included a broken collar bone, multiple rib fractures, tearing of intercostal muscles, and intercostal nerve damage which led to an eventual diagnosis of intercostal neuralgia. Years of chronic pain led to nine chest wall surgeries, multiple nerve blocks and nerve ablations, and the intermittent use of opioid and other pain-relieving medications. Although the chronic pain ended Zeiger’s career as a professional triathlete, as a lifelong athlete, Joanna turned to exercise as a primary source of pain relief. No longer able to bike or swim, Zeiger continued to run and added walking, hiking, and strength work to her regimen. The endorphins derived from exercise coupled with preserving functionality and muscle strength helped not only with the pain, but also with the mood changes that can occur due to chronic pain. Is Joanna pain free? Not by any means! But, a daily dose of exercise has kept Joanna sane, markedly decreased the need for pain medicine, and has given purpose on days when getting out of bed was otherwise difficult. Zeiger’s motto? You are only one run away from a good mood. Her experience with chronic pain and mental toughness (check out her book The Champion Mindset) are the basis for the training written for you.

What is chronic pain?

Chronic pain is defined as pain that lasts longer than 3 months. An estimated 11-40% of Americans are living with some type of chronic pain, occurring from an initial injury, trauma, illness, infection, nerve damage, or cancer; sometimes, there is no clear cause for the pain. Pain can range from mild to excruciating, continuous or episodic, sharp or dull, burning or stinging, with daily variations a common occurrence. Chronic pain can also cause soreness, sleeplessness, depression, fatigue, anxiety, stress, fear, hopelessness, and disability.

Since pain is a subjective feeling, sometimes a diagnosis for the cause of the pain is difficult. Traditional imaging, such as X-ray or MRI usually cannot detect levels of pain. Often, the underlying cause of the pain is not treatable, so the patient’s team must find ways to alleviate the pain symptoms.

Treatment of pain can come from medications, acupuncture, electrical stimulation, nerve blocks/ablations, or surgery. Other modalities include psychotherapy, relaxation therapies, biofeedback, and behavior modification.

 What often happens is that “people with pain get caught in a vicious cycle of inactivity that results in lost muscle strength and further pain problems.” Studies have shown that exercise can provide an alternative approach to the treatment of chronic neuropathic pain. Indeed, “If exercise was a pill, it would be the biggest blockbuster in the history of medicine.

We think exercise is one of the best therapies to help manage chronic pain! Please consult your doctor before starting our exercise program.

Start feeling better today. A new you is waiting.

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Our six philosophies that are the foundation of all of our Tame your PAIN training plans

Aerobic Exercise

Walking, swimming, running, cycling are forms of aerobic exercise that can help reduce pain from: diabetic neuropathy, fibromyalgia, back pain, peripheral neuropathy, MS, sciatica. We will help you determine the best type of exercise for your condition and how much to do each day.

Customized

The Tame your PAIN! training plans will have daily activities, mental toughness tips, and nutritional information. You will be able to log your workouts and important health data so you can keep track of your progress over time. We can accommodate just about any level of fitness.

Strength

Specific strength training can help rebuild muscle and/or prevent further muscle weakness, improve functionality, increase mobility, and correct imbalances. Our strength component is designed to help you navigate through different exercises to improve your strength and flexibility.

The Champion Mindset

Changing behaviors and ways of thinking are never easy, but we aim to simplify this process to make it manageable. We will teach you about maintaining a positive attitude, determination, acceptance, regaining hope, building a team, visualization, and overcoming the fear of exercise.

Mental Skills Training

Chronic pain is a test of the both the mind and body. Our mental skills training will teach how to Tame your PAIN! through: visualization, positive self-talk, mindfulness, & increasing self-esteem. Practicing these skills each day will improve your ability to manage your pain.

Fun!

Yes, exercise is fun. Our unique workouts will challenge you in new ways. This is your chance to get out into nature and feel the sun on your face. Find a buddy and make your workouts social. Set daily, weekly, and monthly goals and watch your level of fitness and ability to move improve.

Our Team

We want to help you Tame your PAIN!

Olympian, World Champion, coach, author, and chronic pain sufferer since 2009. Joanna placed 4th in the triathlon at the Sydney Olympics, won the 2008 Ironman 70.3 World Championships, and has been a coach since 2003. Joanna’s experience with chronic pain gives her a deep understanding of the daily struggles that occur due to chronic pain.

“I am excited to guide chronic pain sufferers through the process of living their best life through the power of exercise and positive thinking.”

Joanna Mastered-2 square
Joanna Zeiger, MS, PhD
Director, Coach

Kim is a Certified Massage Therapist and a Board Certified Nutrition and Health coach with a license from the American Association of Drugless Practitioners. She continues her education through the Institute for Functional Medicine. Kim has a deep understanding about the interplay of sports, gut function, and autoimmune disease.

“It is my aim to help people simply find the route to their own optimal health and wellness so they can achieve their highest quality of life.”

Kim McCormack
Kim McCormack
Nutritionist

Dr. Zeiger is an expert in research and the evaluation and treatment of patients with chronic diseases including asthma, allergic rhinitis, atopic dermatitis, and food allergy. Dr. Zeiger has decades of experience in helping patients manage chronic illnesses, including encouraging appropriate exercise programs for those with asthma.

“My years of experience in the medical arena will help guide the development of activities/exercises for chronic pain sufferers.”

Robert Zeiger, MD, PhD
Robert Zeiger, MD, PhD
Medical Director

Exercise and endorphins

Among the long list of benefits of sports and exercise are the opportunity to test oneself on a regular basis, improved health, a social outlet, a general sense of well-being, goal setting, and improvement in self-esteem. I would be remiss to omit endorphins from this inventory. Indeed, an endorphin surge might even top the list. Exercise and endorphins seem to go hand in hand. According to the all-knowing Wikipedia, “Endorphins (“endogenous morphine”) are endogenous opioid … Continue reading