Lunges are everybody's go-to exercise for the legs. But are all lunges created equal? Pete discusses how unique the lunge pattern is, common errors to avoid while performing this exercise, and how to modify it to target the specific muscles you want to develop. Pete also provides 3 of his favorite lunge exercise variations to optimize your efforts. Connect with Pete on Instagram! @pete.rohleder Sign-up for the More To Movement Digest, a weekly dose of the means and mindset to level up ...

High-intensity interval training, or HIIT, is many people's favorite time-efficient means of conditioning. The bouts of intense exercise followed by short rest rounds are undoubtedly challenging and effective, but is what you are doing actually HIIT, or is it something else? Let's find out! Pete discuss 4 modes of interval training that you can explore to ensure you are training optimally for your goals. Connect with Pete on Instagram! @pete.rohleder Sign-up for the More To Movement Di...

The right mindset can move mountains. Pete discusses a simple 4-word quote that can help frame your mindset to endure the inevitable struggle that comes with accomplishing anything worthwhile. It's all about persevering and focusing on your goals, and Pete provides insight into the impact that this focus can have on your outcomes. This episode's show notes page can be found here: https://moretomovement.com/episode26/ Connect with Pete on Instagram! @pete.rohleder Sign-up...

Pete covers 7 Vital Training Principles you need for success. Whether you have been training yourself or clients for some time and want to do a quick gut-check to ensure you aren't missing anything, or you're just starting out, revisiting these 7 training principles ensures you are on the right path. This episode's show notes page can be found here: https://moretomovement.com/episode25/ Connect with Pete on Instagram! @pete.rohleder Sign-up for the More To Movement Digest, a ...

Pete discusses two exercise postures that that you probably should start if you're not already doing them. They are the tall- and half-kneeling postures. Pete talks about why these variations are so impactful to your improvement and gives you 10 total benefits (5 for each) to consider so you can determine what's right for you and your training goals. This episode's show notes page can be found here: https://moretomovement.com/episode24/ Connect with Pete on Instagram! @pete.rohle...

Episode 23 focuses on an approach that can help us or our clients continue progressing toward the goals we set. So many times, especially in the fitness industry, we get caught up in the best exercises, nutritional approaches, and programs to achieve our goals, but we overlook a foundational component that influences everything- our mindset. Pete discusses his "SQWAT" Scan approach to reframe the way we think toward a growth-seeking mindset. This episode's show notes page can be ...

Pete wraps up his discussion on muscle slings and focuses on how to target them with dynamic exercises. Pete provides 6 of his favorite exercises to target and strengthen these slings and improve control, balance, and coordination. This episode's show notes page can be found here: https://moretomovement.com/episode22/ Connect with Pete on Instagram! @pete.rohleder Sign-up for the More To Movement Digest, a weekly dose of the means and mindset to level up your fitness, movement, and life. m...

In this episode, Pete discusses how to enhance functional movement and improve performance by challenging muscle slings. Pete vividly defines muscles slings and how they change the perspective of how we observe movement- from an isolated view to an interdependent view. But does it really make a difference? After discussing this topic and trying exercises to challenge these slings, you be the judge! This episode's show notes page can be found here: https://moretomovement.com/episode21/...

Everything comes full circle in this final episode of the P.U.M.M.P. Process to enhance mobility. Pete reveals the last "P" phase, and stresses that if this phase is neglected, you'll likely stay on the hamster wheel of movement dysfunction. Pete discusses two types of strategies that can be implemented to support the mobility work done in the previous phases, and he provides four applicable methods that can reinforce your improved movements, prevent falling back into old ha...

It's all about the second "M" phase of the P.U.M.M.P. Process for enhanced mobility, and Pete isn't slowing down! In this episode, Pete talks about the other side of the mobility coin. Restricted tissue is always the focus, but what about the tissue that isn't overactive, but the opposite? How is that impacting our movement quality? Pete sets the stage with a scientific refresher on aspects that mitigate appropriate muscle contraction and ties it together by demonstrat...

The P.U.M.M.P. Process for enhanced mobility continues with Part 4, and Pete reveals the first "M" phase. With so much focus on the muscle tissue, it's natural to overlook the joint, and how it may be contributing to movement dysfunction. Pete discusses one of the most dynamic methods to address joint position and restriction, and explains why it is so effective. Pete walks you through the process, and wraps up the episode with 5 actionable tips to execute the technique and ...

Pete continues with his P.U.M.M.P. Process for enhanced mobility, and reveals the "U" phase. Pete explains how the body responds when we start manipulating tissue to address stiffness and restriction, and most importantly, why it's essential to capitalize on that tissue response. From there, Pete talks about the different ways to address restricted tissue and explains 3 highly effective methods to get your tissue to respond. and the best times for each method. Finally,...

Improved movement doesn't come from a few minutes on a foam roller. True movement enhancement is a process, and it comes from addresses all the components that can be restricting movement. If done appropriately, we can immediately observe and experience acute improvements, allowing us to move more optimally. Pete sees mobilization not as one technique, but a strategic and physiologically appropriate processes that require investment and know-how. Pete's P.U.M.M.P. Proc...

Mobility: the buzz word in the fitness industry. Everyone is doing it, and there are so many devices and contraptions to "release" tissue that it can be overwhelming. Mobilizing tissue may seem easy, but if you aren’t aware of the most effective process, you may be coming up short on your results. This episode is the first of a series where Pete dives into how to effectively tap into physiological responses the right way, with the most appropriate methods, so you can optimiz...

Movement dysfunction- seems like a dirty word. In some way, shape, or form, it impacts everyone, but the question is, does it really matter? If we still get results, why bother talking about it? Pete sets the record straight and chats about what dysfunction really is, how dysfunction may be sneaking its ways into your movement, and why addressing it the right way could take your results to a whole other level. Pete provides 7 actionable things you can do to start comba...

This is the last episode of Pete's top 3, go-to movement assessments to pinpoint areas of improvement, and the focus is shoulder rotation. So much hangs in the balance with the shoulders. Dysfunction here can have a domino effect of issues up and down the body. The shoulders can impact posture, decrease strength, affect breathing, cause low-back pain, and even disrupt how efficiently you walk or run! With all that, it's evident we need to check them out. Luckily, it's ...

This episode is #2 of Pete's top 3, go-to movement assessments to pinpoint areas of improvement, and it's all about ankle mobility. The often-overlooked foot and ankle may seem small, but it packs a bigger punch than you think when it comes to movement quality. Pete discusses his quick and easy assessment to immediately determine the status of your ankles and see how much they may be hindering your results. Graphic and show notes can be found here: https://moretomovement.com/half...

You know what to do if you want to improve performance, lift more, and manage those aches and pains: move better and correct movement issues holding you back. But how do you know what to fix, or even where to start? The best place to begin is with a quick, easy-to-do assessment, and in this episode, Pete talks about the first of his top 3, go-to movement assessments to pinpoint areas of improvement. The best part is, these can be done anywhere and can be performed and evalua...

Pete shares a message regarding the current health crisis and discusses how COVID-19 has impacted our approach to health and fitness and why exercise, now more than ever, is vital. This episode's show notes can be found here: https://moretomovement.com/now-health-and-fitness-matter/ Connect with Pete on Instagram! @pete.rohleder Sign-up for the More To Movement Digest, a weekly dose of the means and mindset to level up your fitness, movement, and life. moretomovement.com/email

Success. Everybody works for it, but few have the approach to optimize their efforts and achieve the results they want. There are many things that contribute to success, but in Pete's 17+ years of experience in the field, he's seen the most significant health and fitness success come to those who apply two major ideas. Pete has taken these concepts and developed them into his own unique approach that has enhanced his and his clients' development and has led to lasting succes...