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.

Connect with Us:
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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

In this episode, Tim shares his take on the recent Achilles injury to Tyrese Haliburton—and why we’re seeing more of these injuries across pro and youth athletes alike.

He explores:

• How too much volume without enough recovery can break even the most elite

• Why today’s pregame shootarounds, extra court time, and endless private workouts might be doing more harm than good

• How "the dose makes the poison" applies to training and injuries

• Simple mobility and strength assessments we use at OneLife to help reduce injury risk

• Why ankle mobility, strength balance, and recovery days are not optional if you want to stay healthy

We might not be able to change the NBA’s training culture—but we can take control of how we train and recover.

👉 Want to get assessed?
Book a free consultation here to get tested for strength balance and flexibility.

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In this episode, Tim shares simple, realistic strategies to help you reach your daily protein and hydration goals — even when life gets busy.

What you’ll learn:
✅ How much protein you should aim for daily (1g per pound of lean body mass)
✅ Why starting your morning with water matters more than you think
✅ Quick, high-protein breakfast ideas like Core Power shakes, Oikos Greek yogurts, or leftover chicken and steak
✅ Hydration hacks (like carrying a 50 oz water bottle) to stay consistent
✅ How hydration and protein impact hunger, energy, and recovery

👉 Ready to start lifting with a purpose?
Book a free consultation here with us at One Life Personal Training to get a personalized workout plan that aligns with your goals.

Connect with Us:
🌐 Website
📸 Instagram
📘 Facebook

In this episode, Coach Tim opens up about his recent deep-dive bloodwork—over 110 lab markers tested—and why understanding your personal health data matters more than you think.

You’ll hear:

• Why Tim decided to get independent lab work done outside regular insurance

• What bloodwork can reveal about testosterone, estrogen, cortisol, vitamin deficiencies, and immune function

• How nutrition, exercise, sleep, and stress impact your lab results and long-term health

• Why even “healthy” people should consider periodic testing

• How Tim plans to track progress over the next 6 months to improve energy, strength, and body composition

If you’ve never looked into your blood markers or wondered how to naturally support your hormones and immune system, this episode will break it down in simple, actionable ways.

👉 Book your free consultation to get a personalized plan:
https://onelifestrong.com/free-intro/

🔗 Connect with Us
🌐 Website: https://onelifestrong.com
📸 Instagram: https://www.instagram.com/onelife.fit/
📘 Facebook: https://www.facebook.com/onelifecommunityfitness

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In this episode of The One Life PT Podcast, Tim explains why full-body strength training workouts are the most effective option, whether you're a teen athlete, a busy parent, or someone in their 60s or 70s looking to stay strong and healthy. Tim shares his journey from old-school body part splits to full body training and explains why this approach leads to faster progress, less soreness, and fewer skipped workouts.

What You’ll Learn:

• Why full body training beats traditional splits

• How it prevents missed workouts (especially leg day!)

• The benefits of working both the front and back of the body in each session

• How does it help reduce soreness and the risk of injury

• Sample full-body workout structure ideas

• Why it's great for anyone, regardless of age or training level

Mentioned in This Episode:

• Squats, deadlifts, lunges, hinges, pushes, pulls

• Superset and giant set workout formats

• Benefits for strength, fat loss, time management, and longevity

Ready to start lifting with a purpose?
Book a free consultation here with us at One Life Personal Training to get a personalized workout plan that aligns with your goals.

🔗 Connect with Us

• Website: onelifestrong.com

• Instagram: @onelife.fit

• Facebook: One Life Community Fitness

In today’s episode, I talk about something I was chatting about with one of my coaches — the cumulative effects of modern life on our health. Everyone wants to point to a study to back up their opinion, but when it comes to real life in 2025, no study can truly capture the full picture.

From seed oils, artificial sweeteners, and medications to screen time, blue light, pollution, and sedentary living — there’s never been a way to study the combined impact of all of it. And maybe we don’t need a study... maybe we are the study.

We’re seeing record levels of obesity, diabetes, and depression. Could that be the result of everything stacking up over time?

Just something to think about when it comes to your own health.

🔗 Connect with Us:

• Website: onelifestrong.com

• Instagram: instagram.com/onelife.fit

• Facebook: facebook.com/onelifecommunityfitness