BK Performance and Wellness where strength meets longevity. Personal & semi-private training for 30s–60s+ athletes and active adults. Move better. Live stronger.
01/21/2026
Sloppy burpees steal your gains and stress your joints.
If you’ve ever been told “do 10 burpees” and left to figure it out, that’s the problem. Real training breaks the pattern down and coaches it, rep by rep.
Here’s how I coach it:
🔵 Squat ➡️ 4-point stance
🔵 Plank ➡️ push-up
🔵 Return to 4-point ➡️ squat ➡️ stand
When you sequence each position, you build lean strength, shoulder stability, hip mobility, and honest conditioning, without beating up your back or wrists.
Ready to lock in clean form and rock-solid technique with personalized one-on-one coaching? DM us now!
01/19/2026
Sore, stiff, and stuck is not your new normal.
You can rebuild strength and mobility without beating up your joints. That’s the focus behind One-on-One Personal Training at BK Performance and Wellness, smart coaching that helps you move like an athlete again and keep up with the people you love.
✅ A clear plan for your body and schedule, no random workouts
✅ Kettlebells, bands, and strength patterns that protect knees, hips, and back
✅ 2-3 focused sessions a week for steady, measurable progress
✅ Mobility before intensity, with form cues every rep
✅ Modifications by ability so you train pain-free
✅ Efficient blocks (30 or 45 minutes) that fit real life
✅ Accountability that sticks, so momentum doesn’t fade by Friday
Build lean muscle, unlock better movement, and feel that athletic engine turn back on, so weekend games, chores, and family time feel easier.
A few slots left in January. DM us now to grab your spot!
01/16/2026
Athletic training built for real life 💪.
Here’s what training looks like at BK Performance & Wellness:
✅ athletic movements
✅ smart progressions
✅ and coaching that blends strength and mobility so your body works as one
We dial in foot-to-hip alignment, purposeful rotation, and rock-solid stability. Safe on the joints, strong in all the right places.
Expect focused cues, quality reps, and steady wins you can feel in everyday life: climbing stairs, playing with family, carrying groceries, and getting through busy days with more ease.
You’ll lift, rotate, and stabilize with intention. Not random workouts, but a clear plan that builds lean muscle, opens up tight spots, and boosts confidence session by session.
Spots for this month are almost gone! DM us today to lock in your session.
01/15/2026
Stairs burn, knees tighten, time vanishes.
I hear it every day in the studio and on the sidewalk: subway steps feel like sprints, knees get cranky after sitting, there’s a narrow window between meetings, the back complains before warm-up, and carrying all the groceries in one trip is non-negotiable.
That’s real life. Training should meet you there, not fight it.
One-on-one personal training at BK Performance and Wellness is built around exactly this rhythm.
We dial in lean strength you feel outside the gym, mobility that frees up hips and knees, and conditioning that doesn’t wreck your week. Sessions are efficient and coach-led with form tailored to your body, so you move better, recover faster, and stay consistent.
Show up, follow the plan, and let the results compound, on the stairs, during the commute, and in every pickup game or park day that follows.
New one-on-one coaching spots just opened, and the calendar fills quickly. DM us today to lock yours in before they’re gone.
01/14/2026
Pain-free beats picture-perfect.
One-size-fits-all cues don’t fit real bodies. Long femurs, old injuries, hip or knee replacements, your squat should match your structure, not the internet’s blanket rules.
Here’s what we focus on so your squat feels strong, safe, and built for real life:
✅ Tripod foot: big toe, little toe, heel rooted, drive into the floor for instant stability
✅ Stance & toes: adjust width/angle a smidge to match your hips
✅ Smart tweaks: box target, slight heel wedge, tempo for pain-free depth
✅ Strength + mobility: power that carries to stairs, groceries, and play
✅ Accountability: consistent reps > perfect aesthetics, show up and progress
At BK Performance and Wellness, we use safe, personalized progressions to match your body and goals. January blocks are filling, DM us to save your spot now!
BK Fit On-Demand is our 10-week, done-for-you training built for real life. You’ll get coach-designed, video-guided workouts that you can do anywhere with minimal gear, plus mobility and strength progressions, simple nutrition guidance, and built-in accountability to help you stay consistent between work, family, and everything else.
✅ Lean strength you feel on stairs, and grocery carries
✅ Better mobility for happier hips, shoulders, and back
✅ Real accountability so you show up on busy days
✅ Faster fat loss with smart progressions and minimal gear
✅ Sport-ready power for weekend games and life on the move
New 10-week blocks are rolling out now, with limited spots available each week. DM us to get started.
01/10/2026
Skipping your warm-up is the fastest way to stall progress.
Most people don’t need harder workouts. They need SMARTER preparation.
At BK Performance & Wellness, we treat the warm-up as a key part of training, not something you rush through to get to the “real work.”
A good warm-up prepares the joints that matter most: hips, shoulders, and the spine. When those areas are moving well, your workout feels better, your strength improves, and your risk of injury drops. That’s especially important if you’re training for life: lifting, moving, staying active, and feeling good year after year.
Our clients want to train safely, build lean strength, move better, and leave the gym feeling stronger, not beat up. That’s why every session starts with intentional movement, not random reps.
Limited spots this month for one-on-one coaching and semi-private training classes. DM us today to book your spot!
01/09/2026
If you’ve trained before but don’t feel athletic anymore, it’s usually not effort, it’s how you’re training.
At BK Performance and Wellness, we utilize the TRX to build strength that carries over to real-life situations.
The TRX isn’t about fancy moves. It’s about teaching your body how to press, rotate, and control movement the way it does outside the gym: picking things up, playing sports, staying active, and keeping up with your kids or grandkids. That blend of strength, balance, and rotation is what helps you feel capable again.
This style of training works because it’s:
✔️ Joint-friendly and scalable for all levels
✔️ Athletic without being reckless
✔️ Focused on longevity, not burnout
Whether you’re a former athlete or someone who wants to move and feel better year after year, TRX training meets you where you are and helps you build from there.
We’re running limited one-on-one coaching and TRX Gravity Grind classes this month in our private training studio. DM us now to book your spot!
01/08/2026
Stiff squat, drifting knees, core asleep... Your center is off!
Here’s the fix:
✔️ slide your feet into the band
✔️ thread your arms through
✔️ and sit into a controlled squat.
The setup keeps you centered at your center of gravity, allowing you to stack up, push out through your knees, and prevent tipping forward.
Want more core activation? Hold the band out front and keep tension the whole time.
Prefer steady balance? Keep it close and move slowly.
We’re running this progression all month, and spots are limited, so DM us to secure yours. Want solid bands too? Grab at two8bandz.com and use code TRAINERBRAD for 15% off at checkout.
01/05/2026
Loose hips, better lifts.
Busy day or not, a simple warm-up can flip you from stiff to ready.
Press play and follow along with a quick hip warm-up built for real life. This simple flow gets you out of your head and into your body, so lifts feel smoother and safer. Perfect before kettlebells, bands, or any strength day.
✅ Breathe through your nose to calm the system and focus
✅ Stack ribs over hips and keep a light core brace
✅ Move slowly so the brain connects to the muscles you’re about to train
✅ Keep hips square; if anything pinches, reduce range or regress the move
Limited spots are open for one-on-one and semi-private coaching this January. DM us to secure yours.
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Contact The Practice
Send a message to BK Performance and Wellness LLC:
12 years ago, I started on the journey to create Bradley’s Performance + Wellness. An active kid and a college athlete, I liked the way my body moved and felt when I was performing physically. In my Senior year in College, I made the difficult choice to hang up the cleats. I felt called in another direction. There was a voice; I wasn’t sure where it was coming from but this voice was telling me to lead, motivate, and teach. That is when I decided to redirect my energy to helping people, praying the way to
do this would be revealed.
I began to coach high school football at my alma mater with a few of the same coaches who once coached me. I loved motivating and teaching the students how to perform better. Coaching was enjoyable but it wasn’t quite “it” for me.
Not having the same workout schedule as a college athlete, I was beginning to notice life catching up to me physically. Coaching football and playing football were 2 very different activity levels. I was teaching young adults how to drive and motivate themselves, the real test would be could I work
in my own Performance + Wellness?
I created a program of cleaner eating and working out. I wanted my performance back! My family members noticed not only my dedication but the difference my program was making for me. They asked if I had considered becoming a fitness coach or a trainer. Often I would get the “have you thought about training people?” question. In the beginning, it would go in one ear and out the other. One of my lovely aunts asked if she could pay me to come to her home and work with her to build up her core strength. We worked together for a few weeks, she got the results she was looking for! I considered it a HUGE success! AND I was hooked!
“One of my greatest joys is to see people get healthier, to help them exceed their expectations and actualize their goals. All while realizing that exercise is fun”.
Private Training Sessions are designed to create your best self. Your first session will begin with a movement assessment to analyze your flexion, extension, cardiovascular fitness, functional movement and body/muscle structural alignment. From there, a tailored program is designed to get you moving towards your goals. We know that not every movement is for everybody and your program is designed for YOU.
With full body strengthening and awareness, the movements are tailored to create a strong foundation that creates better performance in every area of your life. If your body doesn’t move properly, you will never reach your goals. Book a session today!
