BK Performance and Wellness where strength meets longevity. Personal & semi-private training for 30s–60s+ athletes and active adults. Move better. Live stronger.
11/27/2025
Tight hips, cranky knees, stalled progress... Your side steps are wasting reps!
Lateral band walks earn their spot when they build dependable hips and resilient knees. They wake up the muscles that stabilize every step, so daily life feels easier—stairs, long walks, and active time with kids and grandkids. They’re joint-friendly, time-efficient, and fit around strength or circuit days, reinforcing good movement without extra wear and tear.
You’ll know they’re working when your stride feels smoother, your squats feel steadier, and that post-workout knee grumble starts to fade.
Build lower-body strength that shows up in real life. DM us today to reserve your spot and get a joint-friendly plan that actually delivers.
P.S. Last few semi-private and 1:1 openings this month, roster closes soon. DM us now!
11/26/2025
Your workout shouldn’t feel like punishment, especially not with burpees!
Too many programs throw in burpees to look intense. That’s where form gets sloppy, and injuries creep in.
Here at BK Performance and Wellness, we focus on intelligent conditioning that respects your joints and builds real-world strength: more muscle, better mobility, and steady progress you can feel. Train like someone who wants to keep up with kids, grandkids, and every part of life, without the aches.
Limited semi-private and one-on-one personal training openings left this month; once we lock the schedule, doors close.
DM us today to reserve your spot and get a joint-friendly plan that actually works!
11/24/2025
Sore back and stalled gains are signs—your swing form needs attention.
Dialing in kettlebell swing form unlocks real-world strength: stronger glutes, better posture, smoother movement, and energy you can take into busy days. No fluff—just training that supports your life and keeps you moving well for the long haul.
Our Kettlebell Lab Semi-Private Training (and One-on-One Personal Training) helps you build momentum you can actually feel week after week. Limited spots remain this month, so be sure to book your spot now! DM us.
You don’t need fancy moves. You need cleaner reps. Slow down. Brace. Feel the muscle do the work. One perfect rep at a time, whether it’s 8 or 12, beats sloppy sets every day!
This is how we train at BK Performance and Wellness: kettlebells, bands, and time-tested patterns done well so you gain lean muscle, better mobility, and energy for the people and moments that matter.
30–60+ and still want to feel like an athlete? You’re in the right place.
Semi-private spots and one-on-one openings fill fast! Grab your edge now. DM us.
11/20/2025
Aching shoulders and stalled progress end when your rack gets cleaned up.
We’re about longevity, not burnout—lean muscle, better balance, and mobility that lets you keep up with kids and grandkids.
Today’s left-side rack work had clients standing taller and feeling strong without joint drama. Small positional wins = big results you can feel in real life.
We just opened a few seats in our Kettlebell Lab Semi-Private Training Classes. These fill quickly each month, so be sure to secure your spot now. DM us!
11/19/2025
Tight shoulders today become sidelined workouts tomorrow. Fix the warm-up!
If you want lean strength and better mobility without beating up your joints, start with the kettlebell halo.
Most people stretch a bit and jump straight into lifting, then wonder why their shoulder complains. The halo is different: slow, controlled, and light. It opens your chest, lats, triceps, and the whole shoulder girdle while locking in posture.
Here's how to do it:
1️⃣ Choose a light bell. Stand tall: tight butt, tight gut.
2️⃣ Draw a smooth circle around your head.
3️⃣ 45–60 seconds per direction, for 2–3 sets.
Prime first, then press, row, swing, or carry. Your joints will thank you, your lifts get crisper, and you’ll keep training for the moments that matter—playing with kids, hiking on weekends, feeling athletic every decade.
Secure coaching that keeps shoulders happy and strength moving forward. DM us now!
11/17/2025
Are your workouts really making you stronger or just putting you at risk?
Too many people push through pain or try complicated moves without a plan, and it ends up doing more harm than good.
That’s why we start with one simple question: "What's your goal?" From there, every exercise, every set, every rep is designed to get you there safely, efficiently, and effectively.
You don’t need risky lifts or fancy moves unless you’re chasing elite performance. For most of us, it’s about building strength, moving better, and enjoying life without setbacks. A smart program respects your body, keeps you safe, and still pushes you forward.
If you’re tired of workouts that leave you sore, stiff, or worried about injury, it’s time to train smarter, not just harder.
DM us to start a program built around your goals, safely and effectively. Spots are limited!
11/14/2025
What if taking back control of your health started with just one decision, YOURS?
You don’t need a perfect plan or endless motivation to get back on track. You just need to decide that you’re worth showing up for again.
Life gets busy. Work, family, responsibilities, they all pile up. But that inner drive you used to feel? It’s still there, waiting for you to reignite it.
At BK Performance and Wellness, we help you reconnect with your strength — to move better, feel stronger, and build the kind of energy that carries you through every part of life.
This isn’t about going back. It’s about rising back up for yourself, your health, and your longevity.
Your future self will thank you for starting today. DM us to get moving with purpose again.
11/13/2025
Did you know your shoes might be stealing your strength?
At BK Performance and Wellness, we have everyone take their shoes off before lifting, and there’s a reason.
Most sneakers today are built to roll forward for walking or running. That’s fine on the street, but in the studio, that curved sole and cushion make you lose your grounding. When you’re lifting, every rep starts from your feet up. If you can’t feel the floor, you can’t truly control the weight.
Training barefoot builds better balance, stability, and connection. You learn to press through the floor, activate the right muscles, and move with power that starts at the ground. It’s one of the simplest ways to improve your form, and most people never realize what they’re missing until they try it.
If your lifts feel off or your balance is inconsistent, try ditching the sneakers. Your foundation matters more than you think.
Build real strength from the ground up. DM us today!
11/12/2025
Counting reps won’t get you in shape; quality movement will.
Too many people think more reps mean more results. But it’s not the number, it’s the intention behind every rep.
It’s the quality of the muscle contraction that changes your body. How you move matters more than what you’re doing. That’s where so many trainers miss the mark — chasing flashy, complicated exercises instead of teaching people how to move well.
You don’t need to reinvent the wheel. We already know what works. It’s about ex*****on, awareness, and mastery of the basics. That’s what keeps you strong for life, not the latest fitness trend.
If you’re ready to train smarter, not flashier, it starts with how you move, not how much you do. DM us.
11/11/2025
Consistency beats perfection.
Training doesn’t have an off-season. You modify, you evolve, you keep moving.
✔️ Recovering from a lower-body setback? We dial in upper-body strength, breathing, and tempo work while the leg heals.
✔️ Swamped with work and family? We tighten the sessions, lean on bands and kettlebells, and keep your strength and mobility trending up.
Give that approach six months, and your world expands. The “I just want to feel better” goal turns into “I might try that 5K.” That’s what happens when smart programming meets steady effort.
If you’re ready for durable strength, better mobility, and the confidence to do more of what you love, this is your lane.
Train for real life with kettlebell skills, athletic circuits, and coaching that fits you. November one-on-one and semi-private spots are open—but limited. DM us today to secure your spot.
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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!
