In today’s episode I’m breaking down the exact mobility routine I’ve been using 2–3 times per week to improve my thoracic rotation, reduce stiffness, and cut down on back pain.

This is the same routine I use before leaving the gym or before winding down at night — and the same one many of our clients now use at One Life.

You’ll learn:
• Why thoracic mobility matters for back pain and shoulder health
• Why adding load to mobility can dramatically increase range of motion
• The 6-move routine (foam roller thoracic extension, cat/camel, thread-the-needle, side-lying rotation, half-kneeling windmills, rotated child’s pose)
• How to test your thoracic rotation using a PVC pipe
• How to know if your mobility routine is actually working
• Why consistency beats intensity when it comes to long-term mobility

🎧 Listen, try the routine, and let me know how it feels.

🔗 Links

Instagram: https://instagram.com/onelife_pt
Facebook: https://facebook.com/onelifept
Website: https://onelifestrong.com

Most people think results only come from showing up to class — but that’s not true.

In this episode, Tim breaks down why Open Gym time is one of the most underused benefits at One Life Personal Training and how it can help you get stronger, stay consistent, and fit in extra workouts even when life gets busy.

You’ll learn:

• Why Open Gym is perfect for anyone who can’t always make class times

• How to get comfortable working out on your own (without being alone)

• The best times to come in when coaches are around

• Why every 10-minute or 60-minute workout you add up over time truly matters

Whether you’re training for strength, fat loss, or just feeling better day to day — taking advantage of Open Gym can help you reach your goals faster.

Ready to start lifting with a purpose?
👉 Book your free consultation here and get a personalized plan built around your goals.

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In this episode, Tim breaks down the single root cause of every injury—when the load you place on your body exceeds your body’s capacity. Whether it's overtraining, undertraining, joint limitations, strength imbalances, or just not recovering properly, Tim explains how each factor can lead to pain or injury.

Using real-life examples from One Life Personal Training, Tim shares practical ways to prevent injuries and feel better during workouts, runs, and everyday life.

What You'll Learn:

• The #1 reason injuries happen

• Why overuse and underuse both cause issues

• Simple assessments to identify joint and strength imbalances

• How to reduce injury risk through ankle mobility and strength balance

• Why recovery (sleep, food, hydration) is just as important as training

Got questions or want to learn more?
📲 Book a free consultation: onelifestrong.com/free-intro
💪 Website: onelifestrong.com
📷 Instagram: @onelife.fit
📘 Facebook: One Life Community Fitness