Back when we first landed in Tokyo after a long flight from Canada… my body felt ROUGH 😅
Tight hips. Stiff lower back. That “I need to move” feeling after being stuck in airplane seats for way too long.
But honestly, a lot of people feel this way without ever getting on a plane.
Too much sitting.
Long days.
Stress.
Busy schedules.
And eventually simple things start feeling harder than they should.
That’s why I keep coming back to mobility work.
Not because it’s flashy… but because it works.
A few minutes a day can make a huge difference in how your body feels.
In this video, I shared a couple simple movements that helped me loosen up after travel and still help me now during busy seasons of life.
If you want to start moving and feeling better too, I put together a FREE 7-Day Mobility Challenge.
1 movement a day. Simple and realistic for busy people 👍
I’ll put the link in the comments.
What’s the first thing that gets stiff for you after sitting too long?
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⬇️ Move Better in a week: https://www.stayfitanywhere.com/mobility-fb/ I'm here to help you get fit, even with your busy schedule. We're talking about exercises that are easy to do and make you feel like a superhero. You'll move without any pain, get stronger, and feel more confident. This is your chance to change your life without turning your schedule upside down. Get in touch with me today for personalized coaching that's all about making fitness fun and doable.
I caught myself doing this at the airport the other day.
Laying there waiting for the flight, scrolling on my phone, already feeling stiff before even getting on the plane.
So I got up and did a quick seated torso stretch instead.
Took less than a minute.
That’s honestly the biggest thing I’ve learned over the years…
You don’t always need a full workout.
Sometimes you just need to move a little before your body tightens up from sitting too long.
Especially when traveling.
If you want something simple to follow, I made a 7 day mobility challenge.
1 exercise a day. No equipment. 5 to 10 minutes total.
I’ll put the link in the comments 👇
Do you move before flights or just wait until your body feels stiff after?
I was here in Oslo the other day and honestly… I didn’t feel like doing anything.
No energy. No motivation. Just one of those days.
So I told myself… just do 5 minutes.
That’s it.
Put on my shoes, threw on a jacket, went for a walk. Found a rock, did a quick ankle mobility exercise, moved around a bit… and kept going.
Most of the time, once you start, you end up doing more anyway.
But even if you don’t… you still did something.
That’s the part most people miss.
You don’t need a full workout.
You just need to start.
If you want something simple to follow, I put together a 7 day mobility challenge.
1 exercise a day. No equipment. 5 to 10 minutes total.
I’ll put the link in the comments 👇
Would you actually try the 5 minute rule?
04/05/2026
8 months ago my wife and I made a decision that scared us both.
We sold our house. Got rid of 90% of what we owned. And then we got on a plane.
Japan. Thailand. Vietnam. Hong Kong. Norway. France. Italy. And soon Vancouver where we'll land and figure out what comes next.
When it was just an idea it felt exciting. Then it became real.
Real looked like navigating new cultures and languages with two kids who didn't always want to cooperate. Making quick decisions with incomplete information and hoping for the best.
Sometimes it worked out. Sometimes it didn't.
But watching the kids through all of it has been something else. They've become comfortable in the unknown. Willing to try new foods, explore unfamiliar places and just figure it out as they go. Not every day and not with everything. But more than I expected.
My body has been on its own version of this journey the whole time. Some weeks tons of movement, feeling strong and clear. Other weeks too many planes, too much food, not enough sleep. Feeling every bit of it in my hips and back.
It hasn't been perfect. It was never going to be.
But that's the thing about any journey worth taking. It doesn't always go to plan.
You move forward anyway. Imperfectly, inconsistently, honestly forward.
The people I work with who make the most progress aren't the ones who had a perfect week. They're the ones who kept showing up on the hard days too. The small wins stack up quietly until one day something feels different.
That's true whether you're traveling the world or just trying to move a little better every morning.
Have you ever done something that scared you but turned out to be exactly what you needed? Drop it in the comments.
Most people think their upper back is just tight.
But it’s usually not moving enough.
I filmed this on a balcony in Oslo.
It’s simple and it works.
If you’ve been sitting more, traveling, or just feeling stiff, try this.
No equipment. Takes less than a minute.
If you want a simple plan, I put together a 7 day mobility challenge.
1 exercise a day. 5 to 10 minutes total.
I’ll put the link in the comments.
What’s been bothering you more lately. Upper back, hips, or neck?
25/04/2026
I caught myself doing this the other day…
Bent over, trying to put my shoes on…
And thinking, “Why does this feel tighter than it should?”
We’ve been traveling a lot lately. Different beds, long walks, carrying bags, chasing the kids around…
And even as a coach, I felt it creeping in.
Not pain exactly…
Just that stiffness. That effort.
And it reminded me of something I see all the time with people I work with:
It’s usually not that you’re out of shape.
It’s that your body has slowly lost some of its natural movement.
➡️ Hips don’t move like they used to
➡️ Your back starts doing more work than it should
➡️ Simple things feel harder than they need to
And it sneaks up on you.
You don’t notice it during the day…
Until moments like this.
- Putting on your shoes.
- Getting up off the floor.
- Playing with your kids or grandkids.
The good news?
You don’t need long workouts to start fixing it.
Most people just need a few minutes a day to remind their body how to move again.
That’s why I put together a simple 7-Day Mobility Challenge
One movement a day. Takes just a couple minutes.
If you want to try it, I’ll drop the link in the comments 👇🏼
What’s one everyday movement that’s starting to feel harder than it used to?
Ever wake up and feel like your back just needs a few minutes before it “kicks in”?
You move around a bit…
Try a stretch…
And it helps… but not really.
I see this all the time.
Most people think their back is just tight…
But sometimes it’s actually more “stuck” than tight.
And that changes what you should be doing.
This is one simple movement I use with clients that can help both.
If you want the full routine I walk through, I’ve put the video in the comments.
16/04/2026
Hong Kong stopped me in my tracks this trip and it wasn't where I expected.
We visited the Museum of History last week and I ended up frozen in front of a display case full of food replicas.
Salted duck eggs. Wife cakes. Hot coke with lemon.
My kids were ready to move on. I was still standing there.
The whole trip has been like that honestly. Walking the street markets, squeezing into cha chaan tengs, ordering food in Cantonese while trying to look like I knew what I was doing the whole time.
Honest truth.
I'd pause every single time before I spoke.
Even though I'm fully capable. I grew up speaking it as a second language so I can get by. Order food, ask where the bathroom is, have a basic conversation.
But sometimes a word comes out that I don't fully catch, or someone uses slang I don't recognize, and for a split second I feel like I'm on the outside of something I should be on the inside of.
So I'd hesitate. Even when I didn't need to.
I think for a long time I kept my Chinese side and my Canadian side in separate drawers. Like they didn't quite belong in the same room together. One felt more natural depending on where I was.
But watching my kids here, meeting extended family for the first time, navigating something completely unfamiliar without overthinking it the way I do, something shifted.
Both can just exist. At the same time. Without one cancelling the other out.
We're heading to Norway in a few days where my wife is from and the kids are about to get a completely different kind of cultural education. More walking, more exploring, more cold probably and another wonderful experience connecting with extended family.
However, I think I'm going to miss Hong Kong more than I expected.
But that idea keeps coming back to me. Two versions of the same thing trying to co-exist. I see it all the time with the people I work with. The body they remember having and the one they're waking up in now. Stiff mornings, moving a little more carefully, wondering if it's too late to feel like themselves again.
It's not. Those two versions aren't opposites. One is just the other with more mileage on it.
You don't have to choose between who you were and who you are now. You just have to start somewhere small.
Have you ever visited somewhere that surprised you emotionally, somewhere that made you feel something you weren't prepared for? I'd love to hear it.
I noticed this again the other day here in Hong Kong.
Sitting at the playground for a bit…
stood up… and felt that familiar tightness in my hip.
Not sharp pain.
Just that stiffness where you need a few steps before things feel normal again.
I hear this all the time from people I work with.
Usually it shows up after sitting too long, driving, or first thing in the morning.
Most people go straight to stretching.
But that’s not usually where I start.
I clipped a short video here showing one simple movement I use first. (you can watch the full video on my youtube channel)
Nothing complicated.
No equipment.
Just something you can actually do right away.
If you want something more structured…
I’ve got a 7-day mobility challenge.
1 movement a day. By the end, it builds into a full routine.
👉 I’ll put the link in the comments
When do you feel it the most?
After sitting, mornings, or when you start moving?
07/04/2026
That deep ache in your glute…
or that shooting feeling down your leg after sitting too long…
I had a client describe it to me once as:
“Every time I get out of the car, I need a minute before I can walk properly.”
If that sounds familiar, you’re not alone.
What I’ve seen over the years is most people go straight to stretching…
but that’s not always where things start improving.
Sometimes it’s just about getting things moving again in a way your body actually responds to.
I filmed a short YouTube video showing a few simple movements I use with clients when this comes up.
Nothing complicated.
No equipment.
Just something you can fit into your day without overthinking it.
👉 I’ll put the video in the comments
Quick question…
When do you notice it the most?
After sitting too long, first thing in the morning, or when you start moving again?
Woke up with a stiff neck this morning?
A lot of people blame their pillow or how they slept…but most of the time, it actually comes from what we’re doing during the day.
Looking down at our phones.
Leaning into a screen.
Sitting more than we used to.
Over time, your head shifts forward and your neck muscles never really get a break.
Then you wake up and it feels tight, stiff… sometimes even painful.
This is one simple movement I use to help reset that.
It’s not complicated, and it doesn’t take long…but it makes a difference if you stay consistent.
If you want a simple plan to move better and feel better in just a few minutes a day,
I put together a free 7-Day Mobility Challenge and you can find the link in the first comment.👇🏼
Do you notice your neck more in the morning… or after a long day?
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