Kineticfit365

Kaiden Timothy.
You are smart, funny, caring, and resilient. You bring so much joy to everyone around you. I'm so very happy and proud to be your dad. Here's to your first day as a first grader. Have so much fun this year!
I love you, buddy.

I think more lunges are in order. Everyone loves lunges, right?

Learn how to lunge efficiently for joint health, leg strength and stability, and improved balance.
and I are here to help!

Stop in to our Community Strong Small Group Personal Training sessions this week, and you'll learn to lunge properly and find out why they are such an important movement!

Monday & Friday @ 9:30 a.m.
Wednesday @ 6:00 a.m.

Intensity doesn't indicate better movement.

Better movement indicates better movement.

Move safely.
Move with confidence.
Move often.

Then... add some intensity.

There's time to make training harder. First, make sure it's correct.

Come check out Community Strong Small Group Personal Training with and myself.

We're doing dope s**t with some really cool people.
💪😎👍

This week's group schedule:

Monday @ 10:30 a.m.
Wednesday @ 6:00 a.m.
Friday @ 9:30 a.m.

Stay tuned for more group times!

This is a pretty awesome training studio, . I wonder how many people we could train in here at one time...🤔? Maybe not a lot, but I bet a small group would fit nicely.

If you've thought about training in a group before, and want to gain strength, move better, and feel energized in a fun, safe environment with some really dope individuals...

We're here. Stay tuned.

It's not about perfection. It's about the pursuit.

It's fine to chase perfection. We should encourage it.

Every session. Every set. Every rep.

Chase it every hour of every day of every week.

BUT... be mindful that this is an endless quest. Instead, in our quest for perfection, we must be sure to stop and recognize when we catch excellence. Finding these moments and appreciating them for the achievements that they are will help to remind us that excellence is pretty damn good.

Make no mistake... strength is king.

Physical adaptation, bone density, cognitive function, and a host of other benefits accompany being strong.

But... you MUST make sure you're not trying to build strength on top of poor technique or, more importantly, on top of "nagging" injuries. Stop trying to power through your shoulder pain during a bench press, or ignore the sharp pain in your hip or knee on that last deadlift attempt.

Your body is intelligent. It will tell you what's wrong... you just have to listen.

Strength matters, and it's really fun to lift heavy s**t. Just make sure you do it properly.

Your health depends on it.

It's been a minute since I've posted. But, there are some really cool things happening around here. I'm fortunate enough to have been introduced to some awesome new friends. We're creating something... something BIG.

Soon.

Stay tuned.

Well, today is one week post-op! It sounds like Dr. Klein and his team had their work cut out for them as there was more osteoarthritic growth in the elbow than they originally thought.

But everything went smoothly, and we're on the road to recovery! I'll be in an extension splint for 3 weeks and on a 1-2 lb weight limit restriction with my right arm for 10 weeks or so, but I've already regained most of the extension in the elbow and am having less and less pain every day. My main goal now is to keep as much range-of-motion as I can during the healing process.

Dr. Klein and his team were fantastic, as were the nurses and support staff that took care of me during my overnight stay! And, a great big thank you to Sarah Sleeter for taking such great care of our family during this recovery; by far the hardest job of all.

Thanks to everyone for the calls, texts, and social media messages!

More updates to come!

So, when I was 19 (yep, loooooong time ago) I got injured playing pick-up basketball. Ever since then, my right elbow has progressively gotten worse; more chronic pain with less and less range of motion as time went on. It all came to a head earlier this year when my arm locked up and, for the better part of a day, I couldn't move it without pain shooting up into my shoulder. A couple of doc visits, x-ray, and MRI later, and we've come to this: surgery tomorrow at Gundersen Lutheran at (tentatively) 8:30 a.m.

The pictures below show 1) a normal elbow image and then 2 & 3) images of my right elbow. The procedure is called...

ELBOW LATERAL COLUMN PROCEDURE OUTERBRIDGE KASHIWAGI PROCEDURE AND ULNAR NEUROYLSIS AND ANTERIOR TRANSPOSITION
..yeah, I don't know either. 🤣

I DO know they're going to remove the osteoarthritic growth and loose bodies floating around in the elbow, shave down the bone spur and "reconstitute" the humerus to create a better articulation at the joint. Then they'll need to relocate the ulnar nerve so I don't lose feeling/function in my hand.

I have the utmost confidence in Dr. Klein and his team. One-night stay after the procedure and then we get to work on healing up and getting strength back!

I'm going to try and post updates as we go. Should be an interesting ride! 💪😁

P.S. - pray for Sarah Sleeter having to deal with me during rehab while also raising a 4-year-old.

Fear is everywhere.

It is what we believe is waiting for us in the dark. It is the overwhelming knowledge that we know very little...about anything.

And...it keeps us from chasing.

Chasing new relationships, careers, and dreams.

Chasing who we know we are and what we really want.

But we each have the power to shed light on the darkness...
..we need only ask ourselves 3 questions :

1) Am I truly passionate about this?

2) Do the ones that know me best love and support me, even if they don't understand or agree with what I want?

3) Am I truly living with purpose and also helping and supporting others?

If our answers to these are "yes", then nothing else matters.

It's just time to reach out and turn on the light.

GET. OUTSIDE.

Great hike up the bluffs with again today. We took a different route than normal, and it was well worth it!

Not all training should be done in a gym. It's a beautiful world of we just take the time to look around.

Happy Monday!

Part of the training program that is doing includes hiking the bluffs 1-2 x weekly. There are so many mental and physical benefits of being outside (including the views), and I couldn't ask for a better hiking partner.

But, I think it's your turn to wear the 40lb ruck next time, Mrs. Sleeter.

💪😁👍

Instead of having expectations, let's try creating goals with more purpose and living life with more intention. I think we'll be surprised where it takes us.

Test yourself. Break a sweat. Leave your mark.

I want to increase my aerobic capacity for Jiu Jitsu. To help that, I started a new training phase this week that includes more conditioning.

The bulk of this 6-week phase will be high volume kettlebell swings of different variations.

Today was three rounds using 24kg (53 lb) bell.

Per round:

- swing x 10 -15 - 25 - 25 - 15 - 10
- goblet squat x 1 - 2 - 3 - 3 - 2 - 1

Rest 30-60 seconds between sets of swings. During rest, perform the goblet squats. Use this as a chance to practice your squat technique. Don't overdue it!

Rest 3 minutes between rounds.

That's 300 swings and 36 squats total for 3 rounds.

Give it a try and test your "engine".

My stats:
- Time to Finish: 33:15
- Average HR: 140 bpm (my resting HR is 48 bpm)
- Max HR: 171 bpm
- 544 calories burned

Shoutout to apemanstrong.com for the t-shirt.
💪😁👍

No-Gi Fridays.

I try to find new ways to understand human movement outside of my normal space of personal training. In my opinion, we simply cannot understand something until we have experienced it first-hand.

In the spirit of that first-hand experience, I recently started attending Brazilian Jiu-Jitsu sessions at .

If you've ever wanted to find out more about who you are, mentally and physically, I highly recommend Brazilian Jiu-Jitsu.

If you're in the Winona, MN area, contact Alliance River City.

Erik Miner has created a great culture and provides expert mentorship to all of his students. Traditional Gi or "no-gi" sessions offer great workouts and a way to master mental focus...all with a touch of humility as you learn the various techniques. 🤣

No-Gi Fridays. Here we go.

I used to SUCK at Turkish Get-ups...
..so I practice.

Because of a past injury to my arms, I'll never do a picture-perfect get-up. But, I've found a few variations that allow me to put the movement together.

They'll never be great, but I'm getting better.

Don't hide from your weaknesses.

Search them out.

Figure out how to improve them.

Practice.

Turn them into strengths.