Home Mobility Must Haves!

​“If you have a body, you are an athlete.”
-Bill Bowerman, co-founder of Nike and Legendary Oregon Track Coach

As Coach Bowerman stated above, we are all athletes. One of the biggest differences between us and the professionals however is the amount of time they spend recovering and working on their bodies. Unfortunately, we don’t have a staff to assist in this, so we are stuck doing this on our own. Your daily mobility doesn’t have to take an hour every day, however. In just 15 minutes a day, you should be able to aid in recovery, injury prevention, enhance range of motion, and boost mental well being.

Below are the our Aspire Essentials for Home Mobility. See the bottom of the post to purchase these products!

The Essentials (Must Haves!)

You need a spot to do your mobility on, so the first thing you need to grab is a mat. You want something thick enough that it is comfortable to lay on the bare floor, big enough that your body fits entirely on it, and slightly textured so you don’t slide all around on it.

We love lululemon’s 5mm Reversible Mat for its size, 5mm thickness, and two surface options.

Foam Roller
For rolling large surface areas of sore muscles, creating blood flow, and myofascial release, a foam roller is vital. You’ll want something dense – this roller needs to be able to penetrate the muscle tissue. Although this form of therapy isn’t going to be as intense, pressured, or pinpointed as the lacrosse ball, we still need it to be tough enough to make muscular change.

The Trigger Point 12” roller is great for home and travel. It is dense enough to get deep into the tissue and its hollow core allows for stuffing socks or t-shirts inside while packing into your suitcase for travel.

Lacrosse Ball
Nothing fancy need to be purchased here, except your regular old lacrosse ball. This dense rubber ball will be able to penetrate deep into the muscle and fascia. Using multiple techniques, lacrosse balls will make pinpointed change in the tissue leading to increased ROM, assist in preventing injuries, and enhancing recovery of tired muscles.

Nice to Have

Yoga Block
For anyone like myself who is on a lifelong quest of awesome range of motion, but still have a long way to go, it is often nice to have a yoga block when poses get a little too deep for our flexibility.
Lululemon’s Lift and Lengthen Block provides me that extra support when needed.

VooDoo Floss
Utilizing a long rubber band, we will tightly wrap extremity muscles contract/extend these muscles. By occluding blood flow temporarily and forcing movement under pressure, the floss will work to enhance proper muscle function, sliding surface tension, and enhance new blood movement.

Monster Band
A monster band can provide for many enhanced stretches at the gym while attached to the rig. At home however, it is often tough to get the band attached to something sturdy enough to utilize banded distraction like we do at the gym. So at home, we will primarily use this band for assistance in stretching, especially in the hamstrings and shoulders.

Treat Yourself

Electrical Stem
E-Stem or tens unitis are an excellent way to enhance recovery, stimulate blood flow, and repair damaged muscle with minimal effort on your part. Simply hook yourself up to muscle stem pads on the desired muscle groups and the unit will send gentle electrical impulses to the muscle tissue providing contraction and relaxation of the muscle fibers.

Silicon Cups
Cupping has been used for thousands of years in ancient medicine and its basic understanding is to bring blood flow to the superficial skin surface. When placed properly, it has been shown to have numerous benefits. We recommend consulting a professional for help in cupping, then looking into silicon cups if you are interested in practicing this technique on your own.

Gua Sha Scraping Tool
Just like cupping above, Gue Sha, or scraping, is a staple in ancient medicine. We aren’t experts in scraping just yet, but are active trying this technique out to see its results on ourselves and our members.

Percussive Therapy Device
Percussive therapy devices have been around for a long time, but its handheld variants, popularized by social media, have taken the fitness world by storm. Although expensive, these tools can be awesome for self-massage providing quick impulses to the tissue to create blood flow and break up knots and tightness.

In the coming weeks, look out for a  video every Friday on social media and our YouTube channel that will teach you how to use these accessories to make you feel and perform better both physically and cognitively.

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Jerry Rodriguez

Coach and Class Programmer

Jerry joined the team in early 2021 after living in Germany for 3 years. He can coach in 3 languages (English, Spanish, and German) and has a competitive background in martial arts and weightlifting.

After Jerry joined the team he began creating our class programming based on our member’s goals, needs, and where they are currently at. Our gym has never been fitter, stronger, and injury-free with his unique combination of functional fitness, interval training, bodybuilding, and high-intensity exercise.


CrossFit Level 3 Certification
 Bachelors in Exercise Science, Master in Kinesiology, USA Weightlifting, CrossFit Kids, Adaptive CrossFit, Precision Nutrition, Cenegenics Nutrition

Micaela Von Essen

Coach and Gym Manager

Coach Micaela joined the team in 2020 as a CrossFit Coach and soon began to take on more and more responsibilities within Aspire. Although she still coaches classes, you can also find Micaela coaching CrossFit Kids, Personal Training, and helping run the gym’s day-to-day operations.

Not only does she have a huge passion for fitness, but she is our community’s number one cheerleader and is always there with love (even tough love when needed), support, and a smile on her face.


CrossFit Level 3 Certification
 Bachelors in Exercise Science, Master in Kinesiology, USA Weightlifting, CrossFit Kids, Adaptive CrossFit, Precision Nutrition, Cenegenics Nutrition



Originally from Long Island, Gina brought her talents down to South Florida a few years ago. And we couldn’t be happier with that decision. You can find Gina coaching the 8:30 and 10:00 am classes daily at Aspire where there is an incredibly diverse group of individuals varying in ages, fitness levels, and personalities. Her classes are the epitome of CrossFit is for everyone as she perfectly modifies our programming for anyone who walks through the door.



Coach Dan has been a member of our team since 2019 and offers an incredible knowledge of old school CrossFit (he’s been doing it since 2010!), Mobility, Olympic Weightlifting, and Aesthetic Programming. In addition to coaching CrossFit Classes, he also offers Personal Training and a Glute Specific class beginning early 2023.

Sean Spire

Owner and Coach

Coach Sean started Aspire in 2017 to expand his reach in the area to help more people reach their goals of a healthy lifestyle through fitness and nutrition. He has a background in competitive swimming, Ironman Triathlons, and CrossFit.

When the COVID pandemic hit, Sean began coaching gym members online. With such great success in helping members achieve results online, he continued to train in the online space, now working particularly with new and soon-to-be dads, ensuring they are taking control of their health for their new family.


CrossFit Level 3 Certification
 Bachelors in Exercise Science, Master in Kinesiology, USA Weightlifting, CrossFit Kids, Adaptive CrossFit, Precision Nutrition, Cenegenics Nutrition


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