Mobility Training

Oct 04 2022

Be Intentional in Living the Life You Want

Most people know exactly what they don’t want in life. That constant focus can keep you yearning for more, feeling like something’s missing. But here’s the catch: if you never get clear about what you truly desire, your mind stays confused never receiving direct instruction to pursue your real dreams.

The result? Wandering through years without purpose. Drifting, doing things “just because,” following routines that don’t move you closer to fulfillment. If you want to create a specific outcome or live meaningfully, you have to get intentional.

Ask yourself:
Why am I doing this?
Who is it for?
What result do I want and by when?

These questions are the foundation for a life built on purpose, not accident. They let you start shaping your life around what brings you meaning and satisfaction. This isn’t just about reaching a healthy weight or developing a positive relationship with food—it’s about building your whole lifestyle, your priorities, and your identity intentionally.

Priorities, by definition, are not random. Healthy habits don’t appear magically; they’re designed, chosen, and practiced. You choose to live each day intentionally or not the results always follow your choice.

So, are you ready to create the life you envision? Don’t wait for meaning to find you build it, one intentional action at a time.

Want more help building an intentional lifestyle from the inside out? Start with [The Ultimate Guide For A Holistic Exercises And Fitness Program] to align your habits and mindset.

it’s not just working out, it’s building a foundation for a better life.

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Oct 04 2022

Please Don’t Get This Wrong If You Are Trying To Get And Keep Your Body Balanced

It’s a common misunderstanding: many people believe that balancing their body is simply about doing a variety of activities or moving in multiple directions run, bike, yoga, ski. But just piling on different exercises isn’t the answer.

I hear this all the time from members who struggle with back and hip pain. They think, “If I just move in another plane of motion, I’ll become balanced.” It makes sense on the surface. After all, daily life isn’t linear; we need to turn, lunge, and pivot.

But true balance requires more than variety. Almost every “global movement” like running, biking, or compound exercises involves a chain of actions throughout your body. Each step you take activates dozens of muscles and joints working together: from your foot’s proprioceptors, up through the calf, hamstrings, pelvis, spine, and even into your thoracolumbar fascia and head.

If any link in that chain is weak, inflexible, or dysfunctional, your brain can’t process movement correctly. This leads to compensation, where your body “works around” weak areas by overusing others. So, no matter how many angles or activities you train, imbalances persist unless you target the source.

Want true balance? Don’t just mix up your routine. Train each deficient muscle and joint for the length and function it actually needs. This thoughtful approach leads to real, lasting symmetry and health.

Still have questions about your routine or nagging discomforts? Comment below, and I’ll be happy to help.

Curious about the best methods for restoring function and body harmony? Dive into [OMT: Osteopathic Manual Therapy] to learn how correcting your imbalances at their source can set you up for lifelong results.

it’s not just working out, it’s building a foundation for a better life.

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Oct 04 2022

You Are Your Own Worst Critic, So Find a Balance

If you’ve ever given feedback to someone like a kid you’re coaching or a teammate at work you know the value of striking a helpful balance. It doesn’t work to just criticize harshly, nor to only praise without offering a path for improvement.

But why, then, is it so hard to offer yourself that same balanced, loving approach? Most of us find it easy to pile on the self-criticism.
Thoughts like, “I’m so stupid,” or “Why can’t I ever get this right?” creep in, especially after a setback in our health or personal goals.

Here’s something important: You are not a victim. Read that again until it sinks in.

A super-simple tactic to disrupt negative self-talk is to treat yourself the way you’d treat your best friend. Would you ever tell your best friend, “You’re hopeless, you should give up?” Of course not. Instead, you’d acknowledge their struggle and lift them up: “I see how hard you’ve been working, and you’re making progress. Setbacks happen, but I know you can get back on track. Want to talk or go for a walk together?”

When you catch yourself being harsh, pause. Recognize the mistake, learn from it, and move on. Balanced feedback is how we help others grow and it’s exactly what you need for yourself, too. With practice, you can improve your self-talk and boost your motivation, resilience, and long-term results.

Want guidance connecting your mind and body for better self-talk? Discover our [Holistic Nutrition & Healthy Weight Program] to support a balanced approach.

it’s not just working out, it’s building a foundation for a better life.

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Sep 27 2022

Be Specific and Clear on Your Goals How to Set SMART Goals That Work

Have you heard of “SMART” goals?

The acronym is everywhere in business and leadership, but it can be even more powerful when applied to your personal growth and fitness journey. SMART stands for Specific, Measurable, Achievable, Relevant, and Time-bound. Each part plays a critical role for anyone who genuinely wants results. Today, let’s break down this method and explore why being specific is the essential first step.

What are SMART Goals?

Specific: Well-defined, clear, and unambiguous so there’s no doubt what you want.
Measurable: You can quantify your progress objectively.
Achievable: The goal is actually possible and realistic for your situation.
Relevant: Meaningful and aligned with what matters most to you.
Time-bound: There’s a deadline, creating urgency and direction.

Why Specificity Comes First

The first principle being Specific—isn’t just about clarity for its own sake. When your goal is vague, your brain doesn’t truly register it, and you lose energy and motivation when challenges arise. Compare these two:

Vague: “I want to feel stronger, more flexible, and not in pain.”
Specific: “I want to feel stronger and flexible, and stay pain-free so that my back doesn’t hurt after tennis, so I can play with my kids and grandkids on the floor, and enjoy my activities into my 80s and 90s.”

The difference? The vague goal is easy to forget and impossible to measure. The specific goal connects to your values, daily life, and the people you care about. It means something personal. And that connection is what will keep you on track even when things get tough.

How Being Specific Unlocks the Rest of SMART

When your goal is truly specific, the rest of the SMART framework starts to fall into place:

It’s easier to measure. (“Can I play tennis pain-free this month?” “How many times did I enjoy floor time with my grandkids?”)
You’re motivated to achieve something real—no wishful thinking.
You can connect it to what’s truly relevant for your life, not just a vague health ideal.
It’s natural to add a timeframe you’re ready to commit to.

Using SMART in Your Everyday Health Practice

Applying the SMART method to your health and fitness means setting both outcome and process goals… and writing them clearly. Here’s a quick checklist to help you craft yours:

What specific result do you want?
How will you know you’re making progress?
Is your target realistic and healthy?
Why does this result truly matter to you?
When will you achieve it—and what’s your first step today?

Stay Motivated, Track Progress, and Enjoy the Process

When your goals are SMART, especially specific, you wake up each morning with a sense of direction. You can measure your wins, course-correct if you’re off track, and enjoy the journey more even (especially!) when it isn’t easy. Vague dreams fade. Specific goals change lives.

P.S. Do you need help setting specific goals and designing a program that fuels real results and long-term sustainability? If you’ve tried other approaches that miss the mark, let’s get more precise together. Use the link below to book a discovery session. We’ll assess your wants, needs, and history then build a custom plan for your future.

Ready to step into coaching that truly meets you where you are? Explore [Personalized Workout Page] and get clear on what’s next for you.

it’s not just working out, it’s building a foundation for a better life.

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Sep 26 2022

I Am Not Invulnerable

I guess I should take it as a compliment when clients and members look at me and assume the program I teach came easy for me. Sometimes, I must seem like a superhero “I’m Batman!” but the truth couldn’t be more different.

I’m just a regular guy who loves being active and, like many, found myself dealing with injuries, pain, and stiffness. I tried everything I could find—new routines, traditional therapies, popular fitness trends—but nothing brought me sustained results. That’s when I doubled down on searching for real answers and correcting my pain.

Every step I ask clients to take, I’ve done myself. I’ve felt soreness in places I didn’t know existed. I’ve sat on the floor, unmotivated to do my rehab “homework.” More often than I care to admit, I’ve thought, “There’s no way I can actually pull this off.”

If I have one true “superpower,” it’s my curiosity and obsessiveness to find out what really works—no matter how many dead ends I hit along the way. When I first got hurt and started searching for solutions, what I found was that most programs and services hit a wall of dogma. They helped up to a certain point, then stalled out—or worse, set me back further.

But here’s the key: If you keep searching with an open mind, believing a solution is out there, you will find it. That’s how I landed on Osteopathy and a holistic approach to fitness and therapy. I stopped following the crowd and started following what actually worked for my unique situation.

At the end of the day, I’m not a superhero. I’m just a guy who wanted to live pain-free and fully and was willing to do the work, learn, and stay curious along the way.

P.S. If you see yourself in my story tired of pain, tired of endless searching I want to help you shorten that journey. Learn more about our approach with [Personal Training and Manual Therapy] and discover how a science-based, individualized program can help you get back to the full, active life you love.
If you’d like to talk directly about your pain and next steps, you can also book a free discovery call here.

it’s not just working out, it’s building a foundation for a better life.

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Sep 22 2022

I Wish I Knew This About The Shoulders Earlier😫

Back in my college football days, I dealt with some seriously bad shoulders. Like most people, I went through the usual routine: physical therapy, a pile of standard exercises, and following every recommendation I got. I stuck with it for quite a while long enough to make some progress, but not enough to truly get my shoulders working right again.

Here’s what I wish I’d known earlier: The routine exercises everyone gives you are missing a critical piece. My PT kept having me do internal and external rotations to “fix” the issue, and while that got me part of the way, it didn’t restore full function. I could move my shoulders, but not comfortably or effectively for everyday life.

What most people—and a lot of professionals—forget is that real shoulder health doesn’t just come down to those basic moves. The core of the problem is almost always related to posture and the position of your shoulder blades and head. If your posture means your shoulders round forward, you can’t move your arms the way you need to. Your head drifts forward, your back stops supporting you, and your movements get limited.

The real solution? You have to build up the muscles between your shoulder blades like your rhomboids and lower trapezius to keep your shoulders pulled back and in proper position. Only then can you actually restore full, healthy movement.

Those standard exercises help a bit, but for real results, you have to target the right muscles. That means getting on the ground, learning the biomechanics of the scapula, and making sure your arms and back work together the way nature intended. When you get this right, you’ll instantly feel the difference: more freedom, more range, less pain.

If you’re ready to skip the years of trial and error and get right to the heart of healthy, pain-free shoulder movement, make sure you check out [Segmental Muscle Strengthening] for a step-by-step approach.

it’s not just working out, it’s building a foundation for a better life.

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Sep 20 2022

Self-care? Check!

Life gets hard sometimes, doesn’t it? Overwhelming sometimes, too. Or just well, A LOT, right?
Between the stresses of daily living and trying to make smart improvements, you can forget to press the “pause” button every day to take care of yourself.

That’s why I want to talk about making a Self-Care Checklist to help.

Now, let me emphasize that there’s not “one size fits all” approach to self-care, the activities you deliberately practice on a regular basis to promote your overall wellbeing.
But I want you to consider these categories and how they apply to your life, routines, and desires. Make a list of what resonates for you, particularly the needs that are currently going unmet. We’ll use that list to create your own personal self-care checklist.

Physical. These needs include general health, exercise, diet, and sleep. Do you need to schedule time daily to exercise? Do you need to get on a corrective exercise program so that your body can keep up with the life you want to live? Eat more fresh vegetables every day?
Emotional. Take time each day for mindfulness or meditation to check in with your emotions. Don’t judge yourself for any need or desire. Write in a journal. Speak to a trusted counselor. Express affection – and your need for it. Take time FOR YOURSELF — away from work, the kids and your partner.
Financial. If you’re anxious about money, then start making a budget and tracking your resources and expenses. Check with a financial adviser to make sure you’re planning for retirement appropriately. If you have a short-term savings goal, make the deposits on schedule. Whatever the worry is, taking action will help. Getting a hold of your financials will allow you to allocate your resources to goals that make your life more fulfilling.
Personal growth. Some people want to study for a degree or certification. Some want to enroll in a spiritual program, learn an instrument or language, or go to a seminar. Lifelong learning is essential, so do what you need to do for your intellectual or professional ambitions.
Social connections. We all need each other — whether it’s family, friends, a religious community, or some other group. A lot of people feel adrift at some points in their lives, and it’s important to make the effort to connect. So, call or write someone you care about. Let them know you’re thinking about them.
Nature. Try to spend time outdoors every day. Go for a walk, play with the dog, wash your car… the sun and air will do you good.
The basics. Simple habits like brushing teeth, showering, going for regular health checkups, and keeping a clean house are important to maintain. If you find yourself slipping on any of these, stop yourself and remember to get back on track. In the speech “Make Your Bed,” Admiral William H. McRaven said that if you make your bed in the morning you will have accomplished the first task of the day.😀

Now review the list you’ve made. Narrow it down to items you want to incorporate into your routines. Try to be realistic about what you can really do right now to make sure your self-care needs are met.
Remember, self-care isn’t selfish; it’s being responsible.

And this isn’t meant to be a complete, uneditable List of Rules. It’s just a guideline to help you care for your most important asset.
YOU.

How did your list building go? Are you questioning whether the exercise part is what your body needs? We would love to be able to help you develop a program with stretches and exercises that allow your body to keep up with the way you want to live. [Book a free consult] to schedule a time for a discovery call.

it’s not just working out, it’s building a foundation for a better life.

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Sep 10 2022

Practice Extreme Ownership of Your Life

Have you heard the phrase “extreme ownership” yet?

It means accepting that you are responsible for all the factors that determine whether you’re successful in reaching a goal, not just the factors you directly control.

Those factors in your control can include your thoughts, actions, decisions, responses to emotions, and how you communicate with those around you.

Those factors outside your control? Well, that’s just about everything and everyone else! Just working, having a family, taking care of yourself… it can all seem so overwhelming, like you’re pulled in a dozen different directions all the time, with outside forces playing havoc all over the place.

How can you be expected to take any kind of ownership amid all of that? Well, it’s capsulized in the book “Extreme Ownership” by two Navy Seals, and some of its lessons are summarized in this list of 7 takeaways we can all apply to our own, non-combat situations – including our determination to build a healthy lifestyle.

👍🏽 Seize accountability, don’t avoid it. When something goes wrong, figure out what happened so you can learn from it.
👍🏽 Standards are what you tolerate. So, stand for excellence – which still allows you to have an off day sometimes.
👍🏽 Understand your why. Be sure you’re clear about your motivation. If you’re not sure, take the time to gain that clarity. Share it with anyone who needs to know.
👍🏽 Develop a simple plan. This means understanding the difference between “simple” and “easy.” Look for ways to remove complications, roadblocks, and doubt.
👍🏽 Make choices based on your priorities.
The authors were war veterans, so they know all about living amid chaos. In high-pressure situations, prioritize the most important tasks and do them first. Trust yourself and your advisers. You know when you can rely on your own expertise, and when it’s necessary to seek outside advice.

Discipline brings freedom. By practicing little acts of discipline, like making your bed when you wake up, you’re creating the mindset that will drive you through each day.

“Take ownership of everything in your world. Take ownership of your mission, of your future, and your life,” the authors say. “Lead yourself… to victory.”

If you want help building the discipline and support to achieve lasting growth, check out [Personal Training and Manual Therapy] for an environment that promotes true accountability.

it’s not just working out, it’s building a foundation for a better life.

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Sep 10 2022

Know❤️Your🧡‘Why’

Tell a wise woman what you want, and she will ask, “Why?”

She’s really asking about your values. Your motivation.

𝙄𝙩’𝙨 𝙣𝙤𝙩 𝙚𝙣𝙤𝙪𝙜𝙝 𝙩𝙤 𝙟𝙪𝙨𝙩 𝙒𝘼𝙉𝙏 𝙩𝙤 𝙗𝙚 𝙝𝙚𝙖𝙡𝙩𝙝𝙮, 𝙩𝙤 𝙗𝙚 𝙖𝙩 𝙩𝙝𝙚 𝙧𝙞𝙜𝙝𝙩 𝙬𝙚𝙞𝙜𝙝𝙩, 𝙩𝙤 𝙨𝙩𝙖𝙮 𝙛𝙞𝙩 𝙖𝙣𝙙 𝙨𝙩𝙧𝙤𝙣𝙜.
Please read that again slowly and take it in.🧐

If that’s all it took, then we would have no health problems in a society of lean, supple people.

It’s important to want to develop healthy habits. But without knowing WHY you want to reach a goal, you’re less likely to reach it.

So, think about it right now. What drives you? What is your why?

What keeps you going when things get hard?

✅ Maybe you want to be able to play with your kids and grandkids.
✅ Maybe you want to be able to keep doing the activities you love.
✅ Maybe you want to make sure you are self-sufficient when you are older so that you are not a burden.

It doesn’t matter WHAT your WHY is only that you know what it is and can clearly focus on it whenever you need to.

Then go do it. We got this.

What is your why for sticking with your health and fitness program? Let me know in the comments.

If you want the tools and structure to help make your “why” a reality, check out [Holistic Nutrition & Healthy Weight Program] for the next step in your motivation journey.

it’s not just working out, it’s building a foundation for a better life.

Find out more @

Sep 10 2022

You Must Really Commit to Make the Change You Want

Change is hard for most of us, largely because we resist it mentally. But why?🤔
I believe we often lack focus until we lock into commitment to ourselves and embrace the power it brings to the process of making change.

𝑇ℎ𝑖𝑠 𝑖𝑠 𝑤ℎ𝑦 𝑗𝑢𝑚𝑝𝑖𝑛𝑔 𝑓𝑟𝑜𝑚 𝑜𝑛𝑒 𝑒𝑥𝑒𝑟𝑐𝑖𝑠𝑒 𝑟𝑜𝑢𝑡𝑖𝑛𝑒 𝑡𝑜 𝑡ℎ𝑒 𝑛𝑒𝑥𝑡 𝑑𝑜𝑛𝑒 𝑎𝑡 𝑟𝑎𝑛𝑑𝑜𝑚 𝑖𝑠 𝑛𝑜𝑡 𝑒𝑓𝑓𝑒𝑐𝑡𝑖𝑣𝑒. 𝑌𝑜𝑢 𝑛𝑒𝑒𝑑 𝑡𝑜 𝑐𝑜𝑚𝑚𝑖𝑡 𝑡𝑜 𝑎 𝑝𝑟𝑜𝑔𝑟𝑒𝑠𝑠𝑖𝑣𝑒 𝑝𝑟𝑜𝑔𝑟𝑎𝑚.

See, you might want to create a new result in your life. You might think about how to do it. You might even try to make it happen. But until you truly commit to making a full decision to CREATE WHAT YOU WANT, NO MATTER WHAT – failure will remain an option, maybe even inevitable.😠

Look, I’m not trying to be harsh here, just a little tough love because I believe in you. But think about it. How many times in the past have you tried to create a certain outcome and come up short?

You get excited to start but give up when you get too busy, or when you start to doubt yourself, or when you hit a roadblock. We’ve all done it more times than we care to admit.
I know I have. Gasp! 😮

And here’s what made the difference for me. I realized that whenever I truly committed to pursuing a goal, when I replaced my nagging doubts with iron certainty, that my commitment then brought clarity. I relied on the clarity time and time again when my mind would wander, or my enthusiasm would falter, or I would invariably face a setback.

For me, I needed the clarity of always knowing why I made the decision to start trying in the first place. Clarity helped create the overall vision of my plan, kept me focused on daily priorities, and enforced consistency over time – knowing that nothing happens as fast as we might like.🙆

So, choose your goal. Commit to it unfailingly. Return to the crystal clarity of your choice day after day after day. You will see success so clearly – and you deserve it!

Having an expert support system in place will go a long way to getting you on a program that gets you out of pain and mobile and lets you keep up with the activities and life that bring you joy.
Let us help you with our over 27 years of experience work through a progressive, supportive program that you can use for the rest of your life.
You have the potential to do and feel so much more.

Use the offer below for a complimentary discovery session: [Book a free consult]

it’s not just working out, it’s building a foundation for a better life.

Find out more @

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