Feeling motivated but still can’t make progress? In Episode 20 of Past Your Prime, Craig and Alex break down why motivation alone isn’t enough—and what to do instead.

Using Alex’s recent string of injuries and volleyball training as a case study, they reveal a four-step system designed to eliminate failure points, build foundational skills, use feedback loops, and continuously upgrade your plan.

Whether you're a busy adult trying to stay fit or an athlete balancing real life with training goals, this episode gives you the tools to build a body that can actually handle your life.

We cover: – Why motivation fails—even when you're fired up – How to find and eliminate the real failure points in your routine – The five barriers that stop people from working out consistently – Foundational physical and life skills you need to succeed – How to use tight feedback loops to avoid setbacks and tweak your plan – Why refining your training system matters more than just “working harder”

Resources:

Are you past your prime?

How to Start a Workout Routine

Motivation Myth

Past Your Prime is the podcast for active adults balancing training, rehab, family, and real life. Hosts Craig Smith (PT & coach) and Alex Keicher (pro athlete & busy dad) unpack real-world strategies to overcome injuries, stay strong, and keep moving—even when life gets chaotic. 💡 Join the community: pastyourprime.com

Most people think motivation is what keeps them going.
But what if relying on motivation is actually what’s holding you back?

In Episode 19 of Past Your Prime, Craig and Alex break down why motivation can be a trap—especially when it comes to staying consistent with injury rehab, strength training, or life as a busy parent.

From late-night gym sessions to stacking injuries from overdoing it, this episode tackles how meaning, identity, and habit systems matter more than motivation ever will.

🔑 In this episode:

• Why motivation often disappears when you need it most

• The difference between meaning and motivation (and why it matters)

• How to build systems that work even when you’re exhausted

• The clinical danger of “over-motivation” in rehab and training

• Why exercise relapse is real—and how to avoid it

• What tissue capacity vs. exercise capacity looks like in real life

  
  

📲 Follow us:Alex – @spikerkeicherCraig – @craigsmithpt

📺 Watch on YouTube

PAST YOUR PRIME

Past Your Prime is the podcast for active adults balancing training, rehab, family, and real life.
Hosts Craig Smith (PT & coach) and Alex Keicher (pro athlete & busy dad) unpack real-world strategies to overcome injuries, stay strong, and keep moving—even when life gets chaotic.
💡 Join the community: pastyourprime.com

Welcome to Past Your Prime – the podcast for active adults balancing training, rehab, family, and real life.

In each episode, hosts Craig Smith and Alex Keicher dive into real-world strategies for overcoming injuries, staying strong, and living pain-free — even when life gets chaotic.

💡 Learn more, access resources, and join our community: 👉 ⁠pastyourprime.com⁠

Follow us on Instagram:

📲 Alex – ⁠@spikerkeicher⁠

📲 Craig – ⁠@craigsmithPT

Episode Summary

In Episode 18 of Past Your Prime, Craig and Alex unpack why muscle cramps are often misunderstood—and why telling people to hydrate more misses the real problem.

Craig lays out his clinical model of the cramping threshold, arguing that multiple systems—not just hydration—alter a muscle’s ability to tolerate load and electrical input. If that threshold is lowered by injury, pain, or nerve dysfunction, cramping becomes way more likely.

They cover:

• Why nerve irritation, even at the spine, can change muscle activation in the foot or calf

• The role of double crush syndrome in lowering the firing threshold

• How reciprocal inhibition and synergist failure make specific muscles more vulnerable

• The surprising truth about electrolytes and dehydration research

• How to build a clinical framework for understanding, diagnosing, and treating cramping

This episode redefines what muscle cramping is—and why managing it means thinking beyond fluid intake.

📣 Quote from the Episode:

“It’s not a hydration problem. It’s a nervous system problem. The muscle is doing what it’s told—it's just getting the wrong message.”📍 Visit ⁠PastYourPrime.com⁠ for the full blog post