Coach.kinetics

Coach.kinetics Personal Training specializing in personalized programs for strength, functional movement, rehabilitation, weight loss and general fitness.

12/08/2021

Experiencing pain in your heel? Especially first thing in the morning? This little pain in the foot is called plantar fasciitis and I want to show you some tips on how to fix it.
Let's just say you if you go to the doctor for this youll have about a 95% chance of them putting you in a boot tell you stay off of it for a few weeks, refer you to physical therapy, or something as drastic and unnecessary as surgery...
This issue is an easy fix. The cause is inflammation at the bottom of the foot and this could happen through many different scenarios but the main thing to take away from this is that it's just inflammation caused by either the muscles in the bottom of your feet being tight or the calves.
My suggestion and what has worked 10/10 times is being regular with an all natural anti-inflammatory such as curcumin followed by a regimen showed in the video to release the bottom of the foot and foam rolling of the calves. This will be very uncomfortable at first especially targeting the bottom of your feet but work through it and keep the pain tolerance around a 6-8 out of 10.


12/02/2021

Plan on your plan not going according to plan.
Woke up this morning and said yeah I don't want to do today. But got up made the bed and did it anyways. Just improvised a bit.
It's ok to not be 100% every day and that's why rest/recovery is important. It's not ok just to give up these are the days that test you to see how badly you want it.

Still went through all the motions today just dialed everything down to about 50-60Ωͺ and got more reps in walked out feeling much better.


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11/28/2021

That Sunday flow..

Man its been awhile since I've had to sit in one position for longer than an hour or so. That trip home had me feeling tight. Most likely from the food too 😁🀀.
Having some fun getting loose




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11/28/2021

Balance. Without it your strengths then become your weakness.


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11/28/2021

Wanted to get some deep stretching in so had some help with a power band.

11/27/2021

Nothing like that post turkey day workout
πŸ™πŸ½πŸ’ͺ🏾
I hope everyone had a good break time to dial back in Christmas/New Year will be here in no time

Deadlift 4x3
Sn**ch to rotational press 4x6 total

BB Clean x2 Front Squat x5 4 rounds
Ballistic row x10 r rounds

Finished with a few shoulder/Bicep accessory


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11/24/2021

Swings and backward walks. A nice burner before the Thanksgiving feasts begin.
Might put on 10-15 lbs but that's what it's for haha.


Smile More Eat Well Love hard πŸ–€

11/24/2021

Short and sweet swings and backward walks.
Nice burner before the Thanksgiving feasts begin.
Hope everyone has a great week! There's always something to be thankful for no matter what's going on..


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11/22/2021

Want actual growth and development in a muscle group? Make sure your workouts are training the function of the muscle group.

Through my experience with my clients and people I meet in the gym it seems everyone's idea to either get six pack abs or big arms shoulders and butt is to pack on multiple sets and reps to that area. Yes it would and does work to an extent until you sustain some sort of injury.
Exercises that TRAIN the muscle group for its function would give you better odds for growth and development and the key factor not sustaining injury. You don't want to WORK OUT a muscle group until you can feel it no more.
Let's use the obliques for an example and an exercise most are common with and do very often, but really could do more harm than good. The side bend. I don't do a single side bend or crunch... the function of your obliques is to mainly help with thoracic rotation a movement that allows your upper body to rotate which is so important to your bodies ability to just move forward in a correct walk/run motion.
Walking rotations is a great exercise I like to incorporate for myself and my clients as a warm up which helps get the obliques fired up and ready to go for our work.
The suitcase carry a great exercise to develop strength and stability through the oblique system.
Remember our muscle groups work together so even on upper body days and lower body days you can incorporate the core into your workouts such as a rotational press or even row or pull motion.

My main point is to remember our bodies function as a whole and to truly obtain growth and development you need to incorporate more functional exercises to your routine.


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11/21/2021

Just a daily reminder that no matter how hard things get to never give up. We are all facing battles and it's important to know this time right now is just temporary for us.

Thank God for the gym πŸ™‚πŸ’ͺ🏾

The letters in "Depression" can be rearranged
to "I Pressed On"

Keep pushin fam πŸ–€
Heal your soul and mindπŸ–€
Smile More😁 Eat WellπŸ₯¦ Love Strong πŸ–€πŸ™πŸ½

11/18/2021

Put all that BS behind you and put in work, promise you'll feel better 😏πŸ’ͺ🏾

Tempo/pause reps on deadlifts.
Go hight intensity on deadlifts then finish it off with some hamstring accessories along with upper body pull/row light/medium weight higher reps
Work with 60-70Ωͺ of max
3x1 pause at knee on way up
3x3 pause at knee coming down
1xAMRAP(as many reps as possible) I got 12 at 320


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11/16/2021

Happy Tuesday IG fam!
Took it easy today here's some accessories from today's leg day.
Remember we are training for the long term listen to your body and give it what it needs at that time don't let your ego win.

Smile More πŸ˜ƒ Love Hard πŸ–€ Eat Well πŸ₯¦πŸ 


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