Move Forward Physiotherapy and Performance LLC

Move Forward Physiotherapy and Performance LLC 🥊I help combat athletes 🏥Recover from injury and🏆 Win their next Fight. Dr. Robyn Ruggles PT, DPT

12/13/2025

Everything’s connected 👇
Hormones affect your training.
Training affects your recovery.
Recovery affects your performance.
You can’t separate one from the other. It’s all part of the same system.

So before we talk training loads and fatigue management — remember: If your recovery’s off, everything else is too 😩

12/09/2025

Doing 10,000 kicks a week? 👊
That’s a lot of repetitive load.
Strength training builds stronger tendons, bones, and joints so you can stay in the game longer. 💪

👉 Save this for fight camp

12/06/2025

Fighters — stop static stretching before training. ❌

Dynamic warm-ups teach your muscles to lengthen AND contract so you’re ready for explosive movement — and less likely to get hurt. 🏃💪

👉 Save this for your next session.

12/04/2025

Fighters — strength training won’t make you stiff 💪
It actually builds mobility — strength through movement — so you can kick higher, move faster, and stay durable. ⚡

👉 Save this one for fight camp.

12/02/2025

Fighters — 2–3 days of strength work 💪
= more durability ⚡
= stronger bones + tendons 🦴
= fewer injuries 🥊
Cross-train smart and stay in the game longer.

👉 Save this for fight camp.

12/01/2025

You’re not the only one DM’ing me these 👀
“Should I cut sodium?”
“When should I taper?”
“What do I taper?”
“Am I doing too much cardio?”

So let’s clear this up 👇
Taper week isn’t about doing less — it’s about recovering more.
You dial down the volume so you can dial up your recovery 💪

That’s how you show up ready to perform when it’s go-time.

11/30/2025

Static stretching before training? ❌

Dynamic warmups before.
Static stretching after.

Do it right = more power, less injury. 🥊💪

👉 Save this for fight camp

11/29/2025

🚫 Stop cutting out all your carbs before fight week.
Carbs = energy
No carbs = you feeling like 💩

Here’s the move 👇
🥦 Keep carbs nutrient-dense
🕓 Time them around training for energy + recovery
📉 Cut them down, don’t cut them out

Fuel smart. Fight strong. 👊

11/25/2025

Most fighters are cooking instead of cutting 😩
If your sauna is over 160°F — you’re not cutting weight…
You’re frying your recovery. ⚠️

✅ Ideal sauna temp for fight week cuts: 140–160°F

That’s where you sweat efficiently without risking heat exhaustion. 🥵

Recover smarter. Cut cleaner. Perform better. 💪

11/24/2025

“Wait — I thought doing something over and over causes injury?” 🤔
Yes… and no. 😅

Repetitive motion can cause injury —but only if you’re not recovering or cross-training.

When you balance load + recovery 💪you build resilience, not breakdown.

So don’t fear the reps — just manage the stress. 🥊

11/23/2025

Final fight camp prep 👊 — here’s what it actually looks like to work with me:
💪 Taper training without losing your edge
💧 Smart water loading + weight cut strategies
🥗 Nutrition tweaks (fiber, sodium, carbs — the real talk)
⚡ Recovery + rehydration plans that get you back fast

We take the guesswork out of fight week.

Just clear direction, smart programming, and support that gets you ready to perform.

DM me “FIGHT READY” if you want in on the same system we use with our athletes at Move Forward Performance 🥊

11/21/2025

The USDA says “active” = walking 3 miles per day. 🚶‍♀️
We say “active” = 3 hours of sparring, pad work, and drilling. 🥊

Not. The. Same. Thing. 😂

So yeah… your calorie needs are probably higher than the label suggests.
Fuel for your reality, not the USDA’s definition of active.

Address

Burnsville, MN
55337

Opening Hours

Monday 12pm - 7pm
Tuesday 12pm - 9pm
Wednesday 12pm - 9pm
Thursday 12pm - 9pm
Friday 12pm - 5pm

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