#87 - Stop Starting Over on Monday: Bare Minimums, Running Plans, and Mobility

You do well for a few days, then work gets crazy or one of the kids gets sick, and you're back to square one. How do you stop starting over? In this episode we also answered a couple of questions from the Instagram broadcast channel: how to start a running plan, and how often to do mobility work. We cover: \- Why "I'll start again Monday" quietly costs you three to six days of zero intention, and why you're not actually back at square one \- What "doing well" should look like when you have a career, kids, and a hundred other responsibilities \- Bare minimums (BAMs): how to shrink your habits so you keep your momentum on chaotic weeks \- Switching the unit of measure (steps, minutes, a lap around the neighbourhood) when your usual target isn't realistic \- Why consistency builds identity, and how habit stacking helps \- A simple exercise: write your BAMs list before the next crazy week hits \- How to start running without getting injured: run-walk intervals, treadmill incline walking, and the Couch to 5K program \- Why running is higher impact than most people realize, and why you should keep lifting weights alongside it \- Mobility vs flexibility, why you lose the range of motion you don't use, and how often you actually need dedicated mobility work \- Why a good strength training program and a short dynamic warm-up already count as mobility work Want your question answered on the show? Join the Instagram broadcast channel here and ask us a question: https://www.instagram.com/channel/AbbFpUj0bHeHEP9Z/ **Find out more about coaching with us here:** [⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠**⁠**⁠**rosentrain.com/coaching⁠**⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠](rosentrain.com/coaching) Follow Daniel on Instagram: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠[instagram.com/rosentrain/⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠](instagram.com/rosentrain/) Follow Santo on Instagram: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠[instagram.com/santo.chiappetta/⁠⁠⁠⁠](instagram.com/santo.chiappetta/) This podcast provides general fitness and nutrition information only. It is not medical, health, or financial advice. Consult a qualified professional before making changes to your exercise or nutrition routine. Drink responsibly. Full disclaimer: [⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠r⁠osentrain.com/disclaimer](rosentrain.com/disclaimer)