Mitch Long, DC - Rehab & Performance Coach

06/03/2026

05/31/2026

At some point, chasing relief stops feeling like progress.

I built Rove as a rehab and performance coaching system. Its sole purpose was to go beyond short visits and exceed your goals, not just meet them.

Here's how that happens:

Momentum.
Through intentional, in-person sessions, we create progress that compounds—helping you move better, trust your body more, and leave with a clear next step.

Personalized Programming
Knowing what to do, why you're doing it, and what to expect. No more second-guessing your body every time something flares up.

1:1 Coaching
The goal was never to keep you dependent on me. It's to help you understand your body well to create ownership of your health and fitness — long after we're done working together.

Some weeks are harder than others, it's part of the process, not a sign you're failing.

Long term success grants you capacity — so that when life throws something at you, you don't fall apart.

If you've been stuck in a cycle of flare-ups, random fixes, or just feeling like your body is working against you — then Rove was built for you

05/28/2026

10 minutes is all you need to get started

If you're like me, there's plenty of days where getting to the gym (or even the home gym) is just not going to happen between work, family other social obligations.

The frustration is when these days stack one after another and you want to do something but aren't sure where to start.

Start here with 10 minutes and resistance band.

3 x 10 reps of each - keep it slow, keep it controlled.

1. Band Pull Aparts
Big focus on squeezing those shoulder blades together

2. Dowel (band) pass-through
Keep those shoulders tucked back, try not to stretch the band throughout the motion, especially at the top

3. Kneeling overhead press
Keep the Palm facing forward like you're waving at someone and try not to shrug the shoulders on the way up.

4. Chainsaw rows
Keep a neutral spine and hinge at the hip to get started

5. Deep squats.
Own that bottom position and go slower than you think.

6. Donkey kicks
Squeeze your butt!

7. Hip airplanes
These don't actually need a band but get after it anyways!

These mini sessions are great for on the go or just when just need to squeeze a movement break into your day.

Leave a comment with your go to body weight exercise!

05/26/2026

It's just one of those days where you don't want to wake up??

Days like this are going to happen and inevitably you're going to think to yourself. "Why am I even doing this??"

If you're like me, the answer is simple. You're not doing this for you, you're doing it for them.

You're doing it so you can show up for those you care about the most.

For those that rely on you to show up at your best.

So if you're just having one of those days where everything sucks - show up for yourself.

Because the only way to invest in others is to invest in yourself first.

If this was your day too — welcome to the club. We show up anyway.

05/22/2026

Hard truth: perfect conditions don't produce progress.

Starting does.

This barbell has seen better days. Rusty, worn, nothing special.

I kept it anyway.

Because the work doesn't care what the equipment looks like. It cares whether you show up.

We convince ourselves we need the right moment, the right setup, the right version of our life.

But that version never quite arrives.

What you have right now is enough to start. It always was.

If you've been waiting on something — DM me "START". Let's figure out what's actually in the way.

05/19/2026

Breaking news!

You are officially qualified to start.

Requirements: Have a body. Be willing to show up.

That's it.

Not when life slows down.
Not when the pain is gone.
Not when you feel ready.

Now. With what you have.

The hardest part isn't the squat. It's deciding your worth showing up for.

Start simple. Stay consistent. Build from there.

That's the plan
___________

DM me "START" if you've been waiting for permission to start something that actually fits your life.

05/18/2026

Pushing harder won't fix a broken plan.

A lot of people think progress is about effort. More reps. More intensity. More grind.

But most of the time? Progress is about problem-solving.
This barbell's been a good reminder of that.

Sometimes the answer is more effort, more time, more reps. But other times, the only way forward is to slow down long enough to actually think through the problem.

Because if the approach isn't working, blindly pushing harder usually just gets you stuck faster.

That's true with restoring a rusty barbell. And it's definitely true with training.

Sometimes progress comes from effort. Sometimes it comes from creativity. Most of the time, it's both.
Not every solution is pretty. But if it's thoughtful, moves things forward, and buys you momentum—that's usually enough to keep going.

If you've been grinding without results, you might not need to push harder. You might just need to solve a different problem.

DM me PUSH and let's figure out what's actually getting in the way.

05/15/2026

ONE YEAR OF ROVE.

One year of impact, growth, and trust.

This past year has taught me a lot—not just about business, but about people, progress, and what actually helps someone move forward.

Rove started from the belief that people deserve better than rushed visits and cookie-cutter plans.

People need someone who understands that pain, stress, work, family, training, and life all affect progress—and helps them build a plan that actually fits their reality.

One of the biggest lessons I've learned this year? Less is often more.

More information doesn't always help. More exercises don't always create better outcomes. The biggest changes come from small actions repeated consistently over time.

That lesson has shaped how Rove has evolved this year—into something that blends rehab, performance, accountability, education, and support in a way that's built for real life.

To celebrate one year of Rove, I'm giving away 3 of the new Rove Rehab + Performance tees.

Everyone who enters also gets the free Rove 15-Minute Low Back + Hip Reset.

HOW TO ENTER:
1. Follow
2. Subscribe at the link in bio
3. Confirm your email

Entries close May 31.

Thank you to everyone who's been part of this first year. Let's keep building.

KEEP. MOVING. FORWARD.

05/11/2026

The hardest part of progress isn't the work—it's trusting the process before you see results.

This started as a rusty Marketplace barbell that honestly looked pretty far gone. And at the beginning, it's easy to wonder if it's even worth the effort.

But over the last few videos, the process has been straightforward:

Put in the work → Give it time → Adjust when problems show up → Keep moving forward anyway

Nothing about it was instant. Some parts cleaned up easily. Some needed more time. Some revealed completely different problems once things started coming apart.

Which is usually how progress works in real life too.
Most people expect progress to feel dramatic. But most of the time it looks more like repetition, patience, small adjustments—and continuing before you fully believe it's working.

That's the part people struggle with. Not effort. Not motivation. The willingness to stay with the process long enough to let the results catch up.

This thing still isn't perfect. Still not fully finished. But it's a whole lot different than where it started.

And honestly? That's enough to keep going.

If you're ready to stop second-guessing and commit to the process, let's build a plan that actually sticks. Link in bio to get started.