30 Day Mobility Challenge

If you’ve read any of the previous 4 or 5 blog posts here, it’s easy to spot consistency as a common topic. Being consistent, over a long period of time, is the best way to get results. This outlook isn’t limited to just your fitness or health either. Consistency and building habits defines what your day looks like each and every day.

The mobility challenge came about as a way to help you feel better but also as a way to help you develop a new habit.

This is going to force you to be consistent, everyday for 30 days. This isn’t going to be time consuming, about 5-minutes a day. Hopefully help you learn a thing or two about yourself, your habits and most importantly, give you the tools to feel better.

You can follow along with the videos each day, they will be uploaded early incase you want to do them in the morning, or they are a great way to unwind before you go to bed. Completing them at GAIN after you workout is within the rules, too.

Here’s what you’ll need:

A lacrosse ball, tennis ball or something similar

Foam roller, not necessary, but helpful and affordable, you should probably go buy one if you don’t have it already.

Optional – a band, a belt is a quick and easy substitute, they sell them at Dick’s Sporting Goods or if you ask us, we will probably let you borrow one!

Each day will have a body part or movement focus, i.e., hip soft tissue, or shoulder mobility/stability drills. This isn’t a magic cure for injuries, make sure you see a good PT for those.



30 Day Mobility Challenge

Long Term Training, Become Less Fragile

As GAIN heads into its third year of business, I am continually impressed by the long-time members here. We have members who have been training with us since the start, two years ago, and more than 20 that have been at GAIN for at least 18 months now. I’m impressed at their commitment, their ability to carve out time and protect their schedule, but mostly, I’m impressed by their dedication to the long haul.

They are now seeing what long-term training can do. Simply put, it makes you less fragile. Less likely to break. The fitness industry is full of promises of quick fixes and fast results. I’m over here saying that there’s no such thing. The proof? Look at these people who have committed to long term training!

I hear less reports of aches and pains. I talk to more resilient people, who are excited to train the day after a long hike. People who no longer need a couple days off after shoveling through a snow storm. I see the change in the way their bodies move. These people have so much more confidence in their ability. They can perform movements with skilled speed and maintain form throughout challenges once deemed impossible. They are mobile, fast and explosive, able to tie in several simple skills to complete a more complex, highly athletic movement with precision.

The confidence, movement skill and body awareness are impressive on their own. We are seeing improved strength, range of motion and work capacity too. Remember when two trips down and back with the sled was enough to make you want to crawl back into bed?

I’m a fan of setting goals that have to do with performance, i.e., what your body can do. Aesthetic goals are usually short term and don’t have enough meaning to get people to stick to a plan. Don’t believe me? How many of your friends have already dropped off of their New Year’s diet already?

When you focus on performance, your abilities and skills, your body makes positive changes that you are going to like. You may not even notice them at first. But then, 18 months from now, after 3-4 days per week of training, you’re able to wear those jeans that haven’t fit in a few years. You notice some definition in your shoulder and maybe a couple of ab muscles are peeking out.

And all of that happens while just focusing on showing up, challenging your body and being consistent. Train to become less fragile and more robust, imagine what would happen if you stuck with your plan for 3 years.


Long Term Training, Become Less Fragile