Most people think of mobility as just stretching. They assume that if they feel tight, they need to stretch more. And while stretching has its place, mobility is about more than just flexibility.

Good mobility isn’t just about how far you can stretch—it’s about how well you can move through a range of motion with strength and control. If your body can’t support that movement, then flexibility alone won’t help.

When movement becomes painful, we start to move less. And when we move less, we lose even more mobility, creating a vicious cycle that leads to stiffness, compensations, and even more pain.

For years, I lived with chronic injuries that made me feel trapped in my own body. My shoulders were impinged, my spine had an exaggerated curve that made sitting unbearable, and my hamstrings were so tight they strained my knees. Doing simple things became exhausting, and sitting still was painful.

Most runners want to feel strong, fluid, and ready when they hit the pavement or trail. But too many skip the warm-up, thinking it’s unnecessary or a waste of time.

It’s a joke among runners—we’ll spend hours logging miles but can’t seem to spare five minutes for a warm-up.

But skipping it is one of the easiest ways to sabotage your performance and put yourself at risk of injury. A solid warm-up loosens stiff muscles, improves blood flow, and prepares your joints for the impact ahead.

The wilderness is the space beyond certainty.

It’s where the familiar ends and the unknown begins. It’s where you stand at the edge of comfort and must decide whether to step forward or turn back.

The wilderness can feel intimidating. It’s full of doubt, discomfort, and the possibility of failure. But it’s also where real growth happens. It’s where courage is forged—not in the absence of fear, but in moving forward despite it.

We often let past experiences and internalized beliefs define what we think we're capable of. These labels can shape our thoughts, actions, and even prevent us from exploring new possibilities.

While they provide us some comfort through familiarity, these beliefs can also become barriers, limiting our potential and preventing us from exploring new horizons.

Have you ever stepped into a new opportunity, hit a major goal, or found yourself in a position you once dreamed of—only to feel like you don’t deserve to be there?

That at any moment, someone will realize you have no idea what you’re doing?

That’s imposter syndrome—the temporary or persistent belief that you’re not as capable as others think you are, despite clear evidence of your success.

Fitness is where many people begin their journey for change. Movement clears your mind, boosts your energy, and builds strength in ways you can see and feel. It’s one of the most accessible ways to feel better in life.

Improving your fitness goes beyond improving your body—it’s about growth and building a foundation for growth, both physically and mentally. But growth also brings moments of real discomfort.

The kind that tempts you to quit.

True growth doesn’t come from doing what’s easy; it comes from leaning into those uncomfortable challenges that stretch you in ways you didn’t know were possible.

I’ve been fascinated by habits and behavior change long before I became a coach.

As a game designer, I spent years exploring how systems and mechanics shaped player experiences. One of the biggest challenges was evolving new gameplay systems that worked despite the lifetime of gaming habits players brought with them—like how to jump, pause, or aim.

Now, as a coach and behavior change specialist, I understand habits on a much deeper level. Habits are the foundation of who we are. They’re the routines and actions that move us through life, often without us even realizing it.

Raise your hand if you’ve got too much stuff. I know I do.

I’m not an extreme minimalist, but I do try to live pretty simply. Over the years, I’ve moved a lot, often with little time to prepare, so I learned how to live small. With each move, I downsized, getting rid of things I thought I didn’t need. At one point, I could fit my entire life into a van.

And yet, somehow, at every move, I always ended up asking myself the same question: How did I end up with all this stuff again?

This weekend, I stopped by my local running store, and it was packed with people buying new shoes to kick off their running season. Everywhere I looked, someone was testing a pair, getting their feet scanned, or asking questions about features they didn’t quite understand.

At first glance, the process can feel overwhelming—so many brands, styles, and tools to help you decide. But buying the right running shoes doesn’t have to be complicated. With a little knowledge, you can find the perfect pair to keep you comfortable, confident, and injury-free.

We’re just over a week into the new year. As things return to their normal rhythm, it’s a great time to reflect on the fresh start. Did you set any resolutions or goals for yourself? Maybe you’ve made progress, or perhaps it’s been harder to stick with them than you expected.

If you’ve already struggled to keep up, don’t worry—you’re not alone. On average, about 25% of people who set resolutions abandon them in the first week of the new year.

As we step into 2025, many people are dreaming big right now. Maybe it’s getting in shape, landing a promotion, starting a new hobby, or taking that dream vacation. But how many will actually take action instead of letting this year become another forgettable one?

As the year winds down, it’s the perfect moment to consider what’s next. 2025 is a blank slate, brimming with opportunities to grow, achieve, and live boldly. The way you finish 2024, though, can set the stage for everything that follows.

2025 is just weeks away, and it’s time to ask yourself: will this be another year of putting your health and energy on hold, or will it be the year you finally take control and prioritize the goals that matter most to you?

As the New Year approaches, many of us reflect on what’s next: the goals we want to set, the changes we want to make, and the life we want to build. But here’s a reality we often overlook: waiting until the New Year to start can leave us playing catch-up before we even begin.

As the year winds down, it’s the perfect time to think about what’s next. 2025 is a blank canvas, full of opportunities to live bigger, feel better, and tackle your goals with renewed purpose. But here’s the challenge: every day you wait to prioritize your health makes starting feel harder, and the potential rewards seem farther away.

With 2025 approaching, it’s natural to reflect on the year ahead—the goals we want to achieve, the habits we want to build, and the life we want to live.

If you've ever wondered whether working with a running coach could benefit you, you're not alone. Many people associate coaching with elite athletes or school sports, but the truth is, that a running coach can be a valuable asset for runners of all levels.

Beliefs are powerful. They shape how we see challenges, define our potential, and impact the goals we chase.

What if running was more than just logging miles or crossing finish lines? What if it was the key to unlocking more energy, balance, and confidence in your life? As we approach 2025, now is the perfect time to rethink the way you see running—not as a chore, but as a tool to transform not just your fitness, but your mindset and the way you approach life itself.