Movement for Life: 7 Lessons to Help You Train for the Long Haul

I started working out after college with my very first push-up—and I haven’t stopped since.

Since then, I’ve trained through just about every phase: calisthenics, boxing, circus arts, gymnastics, and now, jiu-jitsu. My interests have shifted. My body has changed. But one thing has stayed the same:

I want to be the best athlete I can be, for as long as I can.
And I actually want to enjoy it along the way.

You can plan for longevity, no matter your sport or training style. You don’t need to peak at 25. You don’t have to slow down just because you hit 35, or 45, or beyond.

Here are 7 lessons that have helped me keep going—and might help you, too.

1. The Little Things Aren’t Little

Recovery. Breathing. Warm-ups. Taking rest days seriously.

They’re not exciting, but they matter more than almost anything. These are the invisible wins that keep you from burning out or getting injured. When people ignore them, I see it — and they feel it. Maybe not today, but eventually.

If you want to keep training for life, take the little things seriously. That’s how you build a longer, stronger runway.

2. Mobility Is Non-Negotiable

When I skip mobility, I feel it: tight hips, stiff joints, sluggish movement. And I see the same pattern in the people around me.

The good news? You don’t need a 45-minute mobility routine. A few minutes a day — done consistently — makes a huge difference. It’s one of the best returns on investment you can make in your training.

3. Goals Keep You Showing Up

Having something to work toward makes a huge difference in motivation.

For me, it’s often a skill (a new jiu-jitsu technique, a strength benchmark, a handstand challenge). But it can be anything — just make it specific and exciting. The clearer the target, the easier it is to keep moving toward it.

Vague goals fade fast. But meaningful ones build momentum.

4. Bodyweight Training Is Still My Favorite

I’ve trained in a lot of styles. But bodyweight training is the one I keep coming back to.

It’s efficient. It’s adaptable. And it makes you feel like an athlete anytime, anywhere. You don’t need a gym. You just need your body, your breath, and some grit.

5. Community Makes You Stronger

I trained alone for years. And I still value solo sessions. But nothing compares to being surrounded by people who push you, cheer for you, and show up alongside you.

Community brings something that solo training never will: depth.

6. You Can Always Make Progress

Plateauing? Injured? Starting over?

You can still make progress. You just have to redefine it. Break things down. Get help if you need it. Focus on one small win at a time.

Progress doesn’t always look like “more.” Sometimes it looks like “better.” Sometimes it looks like “still here.”

7. Don’t Forget to Have Fun

Seriously. If your workouts are mostly miserable, it’s time to change something.

Play. Experiment. Try a new class, a new skill, or something you used to love as a kid. If you enjoy what you’re doing, you’ll keep doing it—and that’s what actually matters.

Keep Going

If I’ve learned anything over the last 15 years, it’s this:

Consistency beats intensity. Joy beats burnout.

You don’t have to be perfect. You just have to keep showing up — with intention, curiosity, and a little respect for the long game.