https://www.movebetterwithroxy.com/blog daily 0.75 2025-12-15 https://www.movebetterwithroxy.com/blog/pain-is-a-message monthly 0.5 2025-12-15 https://images.squarespace-cdn.com/content/v1/67b16e77432c2529acac3646/011f1b17-294a-4040-af57-bb8fe509a44f/Screenshot+2025-12-15+at+7.35.40%E2%80%AFPM.png Blog - Pain isn’t something to fear, it’s something to understand To tie everything together, here’s a simple, powerful challenge: Pick ONE thing your body has been telling you, and respond to it. Examples: Adjust your squat depth Slow your tempo Strengthen a weak link Add one mobility drill to your warm-up Drink more water Go to bed 20 minutes earlier Take a walk to reduce stiffness Reduce stress with 3 minutes of breathing One small response → big long-term change. ✨ Want to go in the draw for a FREE 45-minute massage? Pick one thing you want to focus on from above Tag @movebetterwithroxy Use #MoveBetterChristmasChallenge https://www.movebetterwithroxy.com/blog/why-you-always-feel-tight-even-after-stretching-4gpar-blsle-wahdg monthly 0.5 2025-12-15 https://images.squarespace-cdn.com/content/v1/67b16e77432c2529acac3646/f2a7e5d0-f8da-455e-b4ff-84589b2fc57d/Screenshot+2025-12-15+at+7.26.20%E2%80%AFPM.png Blog - Why you don’t need more rest days, you need smarter recovery days This Week’s Challenge: Choose ONE Recovery Tool To keep things simple (and actually doable), choose ONE of the following for the entire week: 5 minutes of stillness + calm breathing drink an extra 1–2 cups of water daily go to bed 20 minutes earlier add a balanced meal post-training take a short walk after your session reduce stress in one small area (emails, phone time, etc.) Pick one, commit to it, and give your body what it needs. Small habits → big change. ✨ Want to go in the draw for a FREE 45-minute massage? Pick one recovery tool from above Tag @movebetterwithroxy Use #MoveBetterChristmasChallenge https://www.movebetterwithroxy.com/blog/mobility-strength-through-range monthly 0.5 2025-12-04 https://images.squarespace-cdn.com/content/v1/67b16e77432c2529acac3646/3eb3114e-7ae4-4993-be33-063d5fbcc1ed/IMG_1516.jpg Blog - Mobility = Strength Through Range - Why Strong Mobility Builds Long-Term Results When you train mobility properly, you’re building: ✔ Stronger joints You create stability through the hips, spine, shoulders and ankles, the areas that cause most pain in runners and gym goers. ✔ Better movement efficiency If you’re a HYROX athlete, CrossFitter or lifter, this means smoother reps, better bar path, and less wasted energy. ✔ Injury resilience Mobility teaches you to control your joints in end ranges, where most injuries occur. ✔ Freedom in everyday movement Think bending, squatting, reaching, rotating… without stiffness or hesitation. https://images.squarespace-cdn.com/content/v1/67b16e77432c2529acac3646/de6a1756-e876-46fd-92bd-6216d670a4ad/IMG_1515.PNG Blog - Mobility = Strength Through Range - Controlled Eccentrics Slow, intentional lowering phases help lengthen tissue under load, perfect for hamstrings, calves, hips and the lower back. Eccentrics improve: • tendon capacity • usable range • strength in stretched positions Ideal for runners with tight calves or lifters who keep straining hamstrings. Examples: • Calf eccentrics off a step • Slow RDLs • Step-down variations https://images.squarespace-cdn.com/content/v1/67b16e77432c2529acac3646/fa883b47-b5b6-415d-bc8a-0f5247934bbb/IMG_1516.jpg Blog - Mobility = Strength Through Range - Not sure where to start? Check my Instagram or my YouTube playlist for some examples of exercises you can try! I shared a few options on both platforms. How often? Try adding one or two of the above in your training and observe the difference they make in your daily movement. How many reps? Move slow enough to actually notice what’s happening. If you want numbers: up to 10 reps of each drill, once a day is plenty. ✨ Want to go in the draw for a FREE 45-minute massage? Pick one or two exercises from above Tag @movebetterwithroxy Use #MoveBetterChristmasChallenge https://www.movebetterwithroxy.com/blog/trainsmarternotharder monthly 0.5 2025-12-04 https://images.squarespace-cdn.com/content/v1/67b16e77432c2529acac3646/a543f399-627f-47b2-8fb1-da57d87c3621/IMG_7172.jpeg Blog - Train smarter, not harder — Building resilient tissue - Not sure where to start? Check my Instagram or my YT playlist for some examples of exercises you can try! I shared a few options on both platforms. How often? Pick one or two options and introduce them into your current training program. How many reps? Move slow enough to actually notice what’s happening. If you want numbers: up to 10 reps of each drill, once a day is plenty. ✨ Want to go in the draw for a FREE 45-minute massage? Try one or two of the exercises in the carousel Tag @movebetterwithroxy Use #MoveBetterChristmasChallenge https://www.movebetterwithroxy.com/blog/why-you-always-feel-tight-even-after-stretching monthly 0.5 2025-11-23 https://images.squarespace-cdn.com/content/v1/67b16e77432c2529acac3646/1d635fe1-837c-4c75-bab8-46bc8e5cf0b9/Screenshot+2025-11-17+at+7.06.20%E2%80%AFPM.png Blog - Why You Always Feel Tight (Even After Stretching) Try the Daily Reset stretches that have been shared on this video and feel your spine and hips open up without forcing anything. How often? As many times as you want, especially when you feel tight or locked up. Everyone’s body feels this differently, so don’t worry about a “perfect” range. Just keep breathing into what feels comfortable. How many reps? Move slow enough to actually notice what’s happening. If you want numbers: up to 10 reps of each drill, once a day is plenty. ✨ Want to go in the draw for a FREE 45-minute massage? Do the reset in this carousel Tag @movebetterwithroxy Use #MoveBetterChristmasChallenge https://www.movebetterwithroxy.com/blog/christmaschallenge monthly 0.5 2025-11-17 https://images.squarespace-cdn.com/content/v1/67b16e77432c2529acac3646/25b8caf1-6c24-4e07-9eee-c97e6be63041/Move+Better+in+2026 Blog - The Move Better Christmas Challenge - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.movebetterwithroxy.com/blog/massageforhyrox monthly 0.5 2025-11-15 https://images.squarespace-cdn.com/content/v1/67b16e77432c2529acac3646/5e1adeb3-356b-4d89-9558-c82afc6b6915/Hyrox+Recovery Blog - Massage for Hyrox - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.movebetterwithroxy.com/blog/whychooseremedialmassage monthly 0.5 2025-06-18 https://images.squarespace-cdn.com/content/v1/67b16e77432c2529acac3646/512d6dc6-5ce8-4af7-b95e-b1427fbaf4ac/IMG_5504.jpg Blog - Why choose Remedial Massage? 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