InnerStrength "A Trusted Name in Fitness Since 1998"

Private in-person event, but will we livestream part of this on instagram tomorrow? 🤔 🤔 🤷‍♂️ 😉

Genetics. They can be beat. And also broken.
Here I am next to two of my brothers. I am 33. They are both bad ass athletes in their own right. One a Special Forces Airborne Ranger that went through SERE School and is a war veteran. The other a near Red Bull level mountain bike rider that makes your jaw drop at the stunts he would do at all out speeds on crazy obstacles.

I lifted. I ran. I liked multi day adventure races with a team of like minded sick friends.

Knowing I could exceed what so many would think impossible genetically and naturally…is at the core of my coaching beliefs of others. Of course I believe in it. Of course I believe you can do it too. Because I did it.

And the irony that my body’s genetics were “beaten” in the most fantastic way by my years of hard work…and then beaten in the most cruel way years later without known cause…only has me understanding the following:

If genetics can be broken naturally in any direction, good or bad…it’s proof of a doorway that swings both ways. You just have to find the right keys. And it will continue to be my life’s work. Because I know every path has at least two directions.

There are choices we have to make in life that are by all known means impossible or at the very least, improbable…yet we have to make them. Your power is always in your choice. Everyone needs to train now for the disease they have coming. The work you do for yourself matters. It will always matter.

I have some art I’ve been working hard on for a long time that I’ve recently sent overseas. Currently on display in the United Kingdom. Heading to Ireland, Germany and Poland next. I’m proud of it. Symmetry in a sculpture takes forethought and patience. The quality of work behind the scenes in the last year has been outstanding. Will be sharing some of that behind the scenes footage soon. 📸 by

Happy SWAGurday! Featuring the Portuguese island of Madeira, Mt. Everest, The Grand Canyon, Red Rocks, Frank Josef glacier in New Zealand, Franklin TN farms, skydiving and I think maybe even a mountain in Japan…How have you sported yours? Where has your InnerStrength been seen or used? Show me yours and I’ll show you mine! Every Saturday! DM me with your favorite or fun photos of you in your gear and/or InnerStrength swag so I can feature you too one Saturday! 🙏🏼

Okay, “one” of the coolest things about this guy is that after I trained him for a season or two, dude gave me his All Star jersey. That means he was a happy customer and it still means so much to me…always will. I worked with Kimmo strictly around improving his core strength and power but also his endurance and resiliency. Something that earned me time with many professional athletes in both the NHL and NFL. It was sad to see Kimmo leave Nashville, but watching his team earn the Stanley Cup that very next season was the best possible outcome. Still miss that dude!!! Lots of good memories training together, including some traditional boys nights out to blow off steam. There are so many exercises that I created uniquely for my professional hockey players that aren’t priority justified when training clients for general fitness. I love learning what someone is training for…and then learning how they train…(and past injuries to improve or avoid) because my brain works well and quickly when it comes to what types of exercises are missing and needed asap. I’m good at finding weaknesses and holes in people’s programs. Restoring balance and avoiding default movement patterns and contractions that happen automatically via guarding from their past pain or injury is where I start. After that identification and athlete awareness, they start to train without fear and reach new levels of strength and confidence. It also goes to show, that when you invest more in yourself, you end up reaching higher goals. Everytime. #44

Knowledge is power. And I mean POWER. That phrase is used so much that the meaning behind it has softened in audible impact over the years. But when we use it in relation to, and consideration of our own breaths, “we” as in MOST of the world, MOST of the time, give our own autonomic patterns little thought unless something interferes with their process. Meanwhile, just simply being aware of what is happening…what the impact is on your body and brain…starts you on a path of self discovery of how much your lack of attention to it and your mood states negatively effect the way you breath through your waking hours. And when you understand just how much you can control and improve and impact your body and brain response through your increased knowledge and attention to conscious breathing techniques…you begin to realize it is a gateway of you doing the impossible. And it’s not what you do “bad” or “wrong” once in a while that kills you…or greatly affects your mortality…it’s the things you are doing everyday that add up to have the most significant impact on your life and vitality.

There is a guru coming to Nashville in just a few weeks from today…who will take you through a transformative workshop in person…that will give you skills you will literally use for life. And I mean that in all the ways. If you want more power. If you want more change. If you are looking for or waiting for a catalyst…to change your personal health and mindset…then look no further…and register for the Sherpa Breath & Cold workshop taking place April 6-7 in Nashville, TN. LINK IN BIO or swipe for more info

Thankful throwback Thursday as I received a most appreciative message today from a former client and multi year participant of our marathon training group oh so many years ago. Shout out to Neil and Nancy, Cathy and Bob (Rip) and all those that were part of the amazing culture and community and cult known as, “the InnerStrength Marathon Training Group” As a coach, these are the type of heart felt messages that give your existence purpose, and it means more than can be expressed. If anyone reading this has someone in their past that served you in a memorable way and though you may think it…have never told them…please consider doing so. Today. Spontaneously or thoughtfully, either way. It could be one sentence of what they meant, why they were important…that thing they said that guided you or still does. I promise you, they don’t know it. I promise you, it’s important. And I hope it comes back around to you as well. Agency and gratitude. 🙏🏼 Cheers 🥂

Yes. And it starts tonight.

Long time ago. Also, not long ago. ❤️

What a good looking, high fashion power couple 😃

or can either of you caption this moment in history?!

InnerStrength "A Trusted Name in Fitness Since 1998" InnerStrength offers career coaches teaching proper lifting, eating, stretching, mobility & function, while addressing psychology & motivation since 1998.

When I used to throw exercise party ragers… #🤡

Getting ready for my first 72 hour fast. But why?
It’s vitally important to have your why. People jump to their own judgements and conclusions when hearing someone is going to fast. And even though the reasons are more varied than you’d think, it’s still about one basic thing. To be a better you. To do something hard to benefit yourself only. It’s you vs. you for your own “why”.
I’m in the inspiration business. So when I committed to this experience which I’ve wanted to do for some time (but have just been stalling on unintentionally), I started to see if others would like to do it with me so we could have group support in our experience.
One friend in a group text jokingly replied, “Royka’s trying to find Jesus” Though I do have friends who fast with spirituality in mind, I do not. Some people may react and think it’s something not safe. Some people will think it’s fringe science and trend. Some may erroneously think it’s something people do to lose weight. I’m in it for the science. I’m in it for the fact it’s more natural to our bodies processes and functions than the way we have been eating for the last number of centuries. I’m in it for the AUTOPHAGY. I’m in it for that. Clean my cells like they have never been cleaned before. I want my body to make better copies of the cells they are making every day. A reboot at a cellular level. Not just for one 72 hour fast. But the compound effect of doing these and 24-48 hour fasts on some regular basis thereafter. Monthly probably. So I need to start. Starting is hard. But I’m looking forward to the experience. I believe we need challenges to grow but also to be healthy and stable. If you want to join me and the others recruited, you can get all the information you need at www.theultimatehuman.com and there is a link in my bio. Understand what happens in your body when you fast and you may find yourself leaning in. Now…or later, perhaps. Never stop improving as long as you are here, be here well. Make the most of your best. My challenge begins Tuesday, December 19 through Thursday, December 21. DM me if you’d like to join after you’ve signed up on the website, downloaded the info and done your research.

Happy SWAGurday! How have you sported yours? Where has your InnerStrength been seen or used? Show me yours and I’ll show you mine! Every Saturday! DM me with your favorite or fun photos of you in your gear and/or InnerStrength swag so I can feature you too one Saturday! 🙏🏼

Using and EMS suit at for a 15 minute workout was an interesting experience to say the least. Wondering if anyone seeing this has tried as well. For those that have not and can understand this…this was basically like a giant TENS unit all around your body. It starts with their undergarments which were like a poly blend top and bottom…then their suit, which was first sprayed to wet the inside surface for conductivity, then applied with several adjustments pulled TIGHT by your instructor who has a degree in kinesiology. The next step was finding your tolerance level on the amount of electric stimulation you could or would like to take. (yes, think of basically getting shocked or tasered). Going muscle by muscle…quads, hamstring, glutes, abs, low back, upper back, chest, bicep, tricep, etc…until an exact stimulation level was personally conducive to what you wanted to experience. Of course you could change it at anytime up or down on request. Interestingly enough, as time went on, you could take greater stimulation. The workout itself, once started, was simply body weight patterns of movement. The suit would contract your muscles for 4 seconds, followed by 4 seconds of no stimulation…which repeated in the same on and off pattern for the entire workout. The surprises…my core being my strongest asset…was the most sore for days…and I never did one crunch nor did I try to flex my stomach. The DOMS was legit and it has made me a believer in its ability to deliver an important supplemental workout to traditional resistance training. Further, I can see its benefit in helping anyone that is weakened by immobility…or having problems with muscles not activating as they should. I’ll be investing more time with this type of training one way or another. For anyone interested, see if they have a franchise near you. In Nashville, I visited the Green Hills location for their free workout offer and Sam was my instructor. Very clean and private space…and Sam was an excellent teacher. The session included an InBody scan and printout as well as options for memberships based on your workout frequency.

I know there will be a lot of people talking about this. I don’t have anything really important to say about it, only thoughts and stories. I worked with both Frank and Lorenzo, but mainly with Eddie back in the day. So when this play happened, I not only felt connected to it in real time, I knew it was a really really big deal. It was years later when I framed it and hung it in my son’s room. The last time I saw Frank was backstage at a Nashville Predators game when I was training Kimmo Timonen. We chatted a bit and I believe we got a photo with my son. He was an exceptional player and always personable. It represents a time like no other to me though in history…I have NEVER been so excited and loved to watch football more in my life than in those years…I think Nashville residents understand that…but I’m sure that my personal connection working with these athletes one on one made that especially true. Though it’s fun to watch and amazing what players can do…I did not allow my son to play football when he begged because of what I knew about concussions. I don’t know if anything like that was related to Frank’s early passing of course…but it has me thinking and looking back in time is all. I know that sport and subject is controversial to many people and parents out there…but if you have that conversation with me you’ll have to keep in mind…I lost my first son to brain damage…and I was not going to allow chances on my surviving son. Rest in peace, Frank…and especially his family and close friends. 🙏🏼 #89

Who is that cat with the high waisted shorty shorts and a pony tail?!! 😱

Yesterday. 4:06 pm
Bellevue exit

Sunset at Red Caboose Park. Two shadows below. One angel above.

Fam in town. 🙂

Age 16, in Canada. Me and my high school bestie with another bestie taking the photo…around the time of my first Van Halen concert. This day was epic because of the unexpected. After we were seated in this beautiful establishment (which I’ll never remember what or exactly where), a happy spirited waitress walks up to us three and just says, “Hey guys, what can I get ya…pitcher of beer?” We all had an immediate freeze moment of “is this a joke?” But one of us soon replied all calm and collected, “um, yeah, that’d be great” and with no identification asked for or required, off she went to get our pitcher. Amazing time. The drinking age in NY was and still is 21 years old. Canada, at the time was only 18 and no passports were required to go in and out back then. Annnnnd I only wore those sunglasses for part of that summer. It should be obvious why. But I’m glad there is photo evidence 😂 Oh, and the guy with me…totally my inspiration to workout and why I started. He had a tough TOUGH upbringing. Lived a street away from me. Worked out the year prior to this secretly in his basement. Waited until the summer to reveal his new body one afternoon when we were playing racquetball at our local YMCA. Just overwhelmingly impressed with his quiet discipline against odds and the results he attained. I wanted that. #1986

YES. #5150

November vibes. Time to swim.

Ghosts of Halloween past still haunt many…