More To Movement

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.rohlederSign-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

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.rohlederSign-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

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.rohlederSign-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

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.rohlederSign-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

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.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 

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 found here: https://moretomovement.com/episode23/ 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 

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.  moretomovement.com/email

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/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

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 habits,  and further your overall development.  This episode's show notes page can be found here: https://moretomovement.com/episode20/ Connect with Pete on Instagram! @pete.rohleder 

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 demonstrating how these components can be just as harmful to movement if they are left unchecked.  In typical fashion, Pete walks you through a technique that can address this hinderance and start you on the way to better muscle balance and improved movement quality.This episode's show notes page can be found here: https://moretomovement.com/episode19/ Connect with Pete on Instagram! @pete.rohleder 

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 improve joint mobility.  This episode's show notes page can be found here: https://moretomovement.com/episode18/ Connect with Pete on Instagram! @pete.rohleder

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, Pete leaves you with 6 tips to maximize your success with these methods, so you can confidently take steps to improve movement restrictions.This episode's show notes page can be found here: https://moretomovement.com/episode17/ Connect with Pete on Instagram! @pete.rohleder

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. Process addresses all the major components needed to truly improve movement quality and decrease muscle stiffness and tissue restriction.  In this episode, Pete reveals the first "P" of the P.U.M.M.P. Process and explains why the bracing sequence is make-or-break for the following four phases.  Pete also chats about the importance of diaphragmatic breathing and provides 3 takeaways to start this phase off the right way.This episode's show notes page can be found here: https://moretomovement.com/episode16/ Connect with Pete on Instagram! @pete.rohleder

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 optimize tissue response and start seeing huge improvements in your movement. To start it off right, Pete discusses the major factors contributing to tissue stiffness and restriction, and talks about two predominant thoughts on tissue dysfunction: myofascial adhesions and trigger points.This episode's show notes page can be found here: https://moretomovement.com/episode15/Connect with Pete on Instagram! @pete.rohleder

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 combating movement dysfunction right now to make sure your efforts don't go in vain.This episode's show notes page can be found here: https://moretomovement.com/episode14/

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 simple! Pete provides an easy, quick way to check the function and mobility of the shoulders so you can start fixing any issues that may be holding you back.Graphic and show notes can be found here: https://moretomovement.com/my-go-to-assessments,-part-3:-shoulder-rotation-wall-mobility/

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-kneeling-ankle-assessment/

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 evaluated quickly so you can start fixing your issues and see real movement improvement. Today's focus: the Door Frame Overhead Squat.Graphics and show notes can be found here: https://moretomovement.com/door-frame-overhead-squat-assessment/

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/

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 success. Pete introduces The Know-How to How-To Sequence and The Movement Mindset, and if you're up to the challenge, these concepts can enhance your efforts and take your results, and life, to the next level.Connect with Pete on Instagram @pete.rohlederFind the show notes to this episode here: https://moretomovement.com/episode9/

How do you select your exercises? The most common method is to select exercises that engage a particular muscle. Though that can be effective, do you know if you are maximizing your efforts for your particular goal? Are your goals to develop strength? How about mobility or stability? Do you want to build muscle, or improve coordination? How about all of the above? To get the most out of your training, understanding how force interacts at joints and is transferred through muscle tissue can be a crucial component. That's where Kinetic Chains come in. Pete describes the different types of kinetic chains and how each one is relevant for specific training outcomes. He provides examples for each and discusses how each one can be used to optimize your development and achieve your goal much more efficiently!Check out the show note's page and infographic on this topic here: https://moretomovement.com/episode8

You’ve felt the burn in the muscle you’re working when you lift weights. But have you ever considered what ALL the muscles involved in that movement are doing during that lift? How those other muscles contribute to the movement may be make-or-break for your training goals and outcomes. Pete discusses the roles muscles play and how they impact the quality of your movement. Further, Pete discusses how the types of tension during movement can lead to optimal development for your goals, such as building muscle or gaining strength. Packed with visuals and hands-on takeaways, Pete explains how the science behind muscle tension can lead to the results you are wanting.Check out the show note’s page here: https://moretomovement.com/episode7/

It's all about your questions today! Pete keeps the discussion real by answering some of his clients' and students' most frequently asked questions about movement and provides quick takeaways for each of the topics. Questions include:Expectations when correcting movement dysfunctionLifting weights and building muscle as a femaleLower back painWeight loss strategieslifting plateaus, andPete's approach to addressing his movement discrepanciesHave a burning question? Send it to Pete by visiting MoreToMovement.com or leaving a comment and he'll answer it in his next FAQ segment!Check out the show notes page here:https://moretomovement.com/episode6/

Have you ever given thought to how you lift weights? Not just your reps or load or how it feels, but the contractions themselves? Have you ever thought, “why am I performing these movements this way?” The phases of movement (i.e. muscle contractions) have a significant impact on your development and knowing how you are moving can be the difference between improvement or the dreaded plateau. Pete explains these phases and why they are important and discusses how they impact Force-Velocity profiles. And once you have a grasp on Force-Velocity profiles, your approach to training as well as your results will never be the same!Check out the show notes page here:https://moretomovement.com/episode5/

Anatomical Planes: boring, right? Not the way Pete describes them. In fact, if understood and used appropriately, you can identify movement discrepancies, determine muscle imbalances, and address movement flaws almost instantly. Pete discusses the sagittal, frontal, and transverse planes along with their accompanying axes of rotation, and provides several visuals to bring these concepts to life. He has several examples of how to use these concepts to evaluate your movement and provides his "tangible takeaways" so you can start implementing these strategies immediately.Check out the show notes page here: https://moretomovement.com/episode4/

Have you ever hit a plateau with your fitness or performance goals? Or how about constant aches, pains, or discomfort- struggling with any of them? In a world of quick-fixes, gadgets, and side- effects-galore antidotes, most have never stopped to think that they may have dismissed the most prominent contributor- their movement.The truth is, most of us don't know how to move anymore. And that's why Pete is here- to help you move with purpose and move as optimally as possible. Pete breaks down the science behind movement so that it’s easy to understand, and is an expert at providing "tangible takeaways" so you can apply the knowledge the right way, so you can avoid preventable issues and achieve the results you want. Pete discusses why he decided to start this podcast and shares some personal events that catapulted him into this realm. He shares some startling statistics about health and movement in America but encourages you to embrace the "movement mindset".Jump in and start moving!Check out the show notes page here: https://moretomovement.com/episode1/

Think of anything you do daily- wash your hands, get dressed, feed yourself- do you have to think about it? Probably not. These habitual movement patterns have been used over and over for years, so we don't have to consciously think of them. That's great! But with this in mind, would we be aware if you were moving incorrectly and inefficiently? Not until something happens, like plateaus, pain, or injury.This episode dives into movement patterns. First, Pete discusses the components that contribute to movement patterns and the science behind their coactive reactive relationship. He follows up with visuals to discuss why understanding this concept is so important and comes full circle with "tangible takeaways" to help you become aware of your patterns. Check out the show notes page here: https://moretomovement.com/episode2/

Does an issue at your foot affect your shoulder? You bet it does.If you view the body in an isolated way, then the previous statement won't make sense. It's a global anatomical view that helps shed light on how our body works as a cohesive structure. Everything in the body is connected, and movement occurs through a continual balance of compression and tension, demonstrated excellently through the concept of tensegrity. In this episode, Pete explains tensegrity, how the body is balanced with tension and compression and connected through our fascia. Don't miss the hands-on demonstration that you can do to experience the effects of tension and compression working through the body. Pete also discusses muscle slings, and how vital these cooperative muscle actions are to optimal movement. Movement dysfunction at one aspect of the body will cause overcompensations at the rest of the body limiting potential and development, so training ourselves to observe and correct movement can optimize our efforts and limit setbacks. It's all about efficiency!Check out the show notes page here: https://moretomovement.com/episode3/