Kinetix Strength + Wellness

Only athletes need coaches....right? WRONG. We can ALL benefit from having a coach. ... Every one of us is unique. We come from different backgrounds, have different skill sets, different goals, and different abilities and limitations. Because of this, group programming some sometimes fall short. If you are truly looking to make changes that are specific to YOU, you should have a coach that is writing workouts that are just for YOU. Tired of general group programming? Want something that focuses specifically on your goals and your needs? Want a coach assigned just for you to help keep you accountable and on track? Are you looking for... A fully customized program Freedom to work at your own pace convenience lots of accountability a holistic approach that emphasizes the importance of things like stress, sleep, hydration, nutrition and all other lifestyle factors in conjunction with your physical training? Then our remote coaching program is PERFECT for you! Click the link in our bio to learn more!! #fitness #fitnesscoach #motivation #personaltrainer #workout #workoutjourney See more

You should be able to roll out of bed and hit 70% of your 1RM. IMPORTANT: We are NOT advocating that you go and do that. If you require a long time to get yourself loose, and movement before you are loose is uncomfortable, it is a sign of some dysfunction (muscles, tendons, or even bony).... If this sounds like you and you need 20 minutes to warm up before each workout, your priority should be on fixing that. You may have been lead to believe that this is permanent and you are a hopeless case who needs to get used to it or spend more time warming up; NOT true. If this is you, and you were our client, you would likely see and hear a lot of the following from your 1 on 1 coach in your programming: Prioritizing a slower down, faster up tempo when under load. Increasing your ACTIVE recovery volume to training volume ratio so that recovery represents 25% of your total training time SLEEP! Begin experimenting on days when you can sleep in. Do not set an alarm, evaluate how long you sleep for when your body does what it needs. Making your warmups more intentional. Assessing and adressing strength and movement imbalances. Warming up is important. HAVING to do prolonged warm ups in order to workout is a red flag. If this post resonates with you, click the link in our bio and schedule a discovery call to see how we can help you! #turnpro #health #wellness #exercise #gym #motivation #healthylifestyle #movementismedicine See more

We are ALL about education here at KiNETiX. Not only for our coaches, but for our clients too. We want to empower our clients and give them the knowledge and power to take their health and wellness into their control. ... If you are looking to learn more about how to move your body, create sustainable habits and live the most fulfilling life possible, click the link in our bio and let's chat. We would love to help YOU! See more

Looking for some movement inspiration? Our You Tube Pages has TONS of movement demos and variations to keep your workouts fun and effective! Click here to check it out https://www.youtube.com/user/Brutalkinetix/featured... #youtube #video #movementismedicine #fitness #exercise #workout #motivation #fitspo See more

People come to us looking for workout solutions...they are bored, in pain or looking to get healthier, yet what they don't realize is that they will get SO much more. Our wholistic, educational approach goes so much further than just personalized workouts. Our clients experience positive changes in lots of areas of life. If you are looking to make positive changes in your life, click the link in our bio and let's chat!... Our coaches would LOVE to help YOU! See more

Are you experiencing constant join pain or pain with movement? Lowering your global inflammation can help. Try these things: ... Focus on food. Quality is everything here. Gut health. Make sure you are eating foods that promote a healthy gut (think fermented foods and kombucha) and take a probiotic. Decrease your stress. Bring down your training stress (by moderating the intensity of your workouts) and offload whatever you can that causes you stress in your life. Moderate your movement. Change your movement patterns so as to not stress out the area that in in pain and inflamed. Focus on sleep. Create a solid bedtime routine and prioritize getting enough sleep nightly. Add in some breathing. Daily breathing practice can help bring your nervous system out of "fight or flight" and into "rest and digest" so you can heal. If you are in pain and are looking for some guidance, reach out, our coaches would love to help you. Click the link in our bio to schedule a discovery call TODAY! See more

Here is your Monday reminder that the choices we make and the things we do (or don't do) are connected to how we feel each day. Most people don't connect... What they eat ... How much sleep they get How often they move their body How much connecting they do And what kind of content they consume... And how they feel everyday. If you are tired, sluggish, in pain, overwhelmed, not feeling fulfilled and always stressed, it's time to look at all of these things in your life. How can you make positive changes to some of these areas? Need some support, guidance and accountability? Click the link in our bio, we would love to help YOU! See more

Are you putting in the work and not seeing the results you want? That can be frustrating for sure! Here's some truth for ya...it takes more than hard work to make progress. Avoiding these 3 common mistakes when it comes to workout programming can help...... 1 Stop trying to improve everything at once. As a beginner, it's easy to see progress in the beginning without a very structured program, yet as your fitness level increases your body needs progressive overload and a more targeted approach to your training in order to see progress. 2 Stop trying to "confuse your body". Too much variety is the enemy of progress. Consistency, not variety is what your body needs. By using fewer methods and fewer exercises your body sees a much more consistent stimulus and this consistency is what drives change, not variety in your workouts. 3 Stop Going All Out Every Workout If you are training only at a high intensity there will eventually be a direct trade off when it comes to progress.Shoot for higher intensity days 2-3x per week to prevent overtraining and chronic overuse injuries. #fitness #workout #motivation #healthy #training #exercise See more

The fitness space is crowded. Full of programs that claim they can do anything you want them to. What makes us different? Our programs ACTUALLY do what we say they will because they are 100% customized and developed for YOU. ... They are adjusted based on your needs, goals, schedule, equipment and unforseen things like will throw your way. Your coach is there with you along the way to support you, push you and hold you accountable for getting it done. If you are looking to change your life, let us help. We would love for you to be a part of the KiNETiX team. See more

This makes us SO proud!! We are loving these client testimonials and are so grateful that our clients see the value of what we do here at KiNETiX. Our coaches work hard everyday to hold our clients accountable to showing up as the best version of themselves possible. ... If this is something you are struggling with, click the link in our bio. We would LOVE to add you to our team. #happyclient #motivation #healthy #coaching #wellness See more

If you want your life to be different, you have to start making different choices. Check yourself... Where are some areas of life that are holding you back from reaching your goals? ... Choose 1 thing to focus on today and get to it! #motivationmoday #fitness #inspiration #wellness #lifestyle See more

As adults, our worlds often revolve around work and responsibilities for our families. We often forget about the power of play and why we should include play into our daily routines. There are many powerful benefits of getting out and just playing. Play is something that...... motivates us intrinsically (i.e. just because we like to do that activity, or it makes us feel good) rather than extrinsically (i.e. because we think we should, or someone told us to) has no real material purpose other than having fun if done socially helps us bond with others is holistic - involving body, mind and spirit makes us feel energized and joyful taps into our creativity and imagination When is the last time you just played? How can you incorporate more play into your life? Comment here with your favorite way to move your body in a playful way See more

Do you have a difficult relationship with exercise? Do you feel like it's something you HAVE to do, yet you don't really enjoy it? Do you find it difficult to stay consistent and keep a good routine? ... If this sounds like you, give these 3 tips a try! Stop viewing exercise as weight loss. When you obsess about losing weight your body fights back. You put your body through more stress thinking about losing weight all of the time. When you change your mindset and view exercise as a way to stay healthy long term, your body will start to make the changes you want. Find movement you actually enjoy. If you don't like what you are doing, then you are less likely to stick with it. Try different things and be open to many different ways to move your body. Make it a part of your life. Add your workouts to your calendar. Schedule them into your daily routines and prioritize them appropriately. Looking to get back into an exercise routine? Not sure where to start? Reach out today to schedule a discovery call with one of our coaches. We would love to help YOU! #workout #motivation #gym #lifestyle #exercise #inspiration #strong #healthychoices See more

If you are skipping rest days and not focusing on your recovery, you are missing a big piece of your wellness puzzle. Two main things to focus on when it comes to recovery are: Stress ... Inflammation Our body's physiology has a sweet spot. We must balance "good stress" and healthy inflammation with rest and recovery so you can become stronger, healthier and more resilient. If you let stress creep too high and chronic inflammation be the norm, you will break down, perform worse, become metabolically and hormonally damaged and likely get injured. Give your body what it needs Step 1 Fuel Your Body Solid nutrition practices are a key component to recovering well. This means: Eat protein at each meal and get an adequate amount each day Eat high quality, slow digesting, high fiber carbs sources Eat lots of healthy fat Eat whole, unprocessed foods as much as possible Drink lots of water Eat enough calories to support your active lifestyle and recovery needs Step 2 Practice Good Lifestyle Habits Beyond nutrition, there are many lifestyle factors that come into play when it comes to proper recovery for your body. This means: Minimize stress Keep alcohol intake low Get outside in the sun often Take time just for you Get enough sleep Our bodies are made to do incredible things, yet they will stop and start shutting down if we don't give them what they need. If you are not seeing the results you want and are busting your ass in the gym, be sure to take a look at these factors outside of your training. Are the habits you are practicing supporting your activity and recovery? Not sure how to make these changes in your life? Want some accountability? Reach out, we would love to help! #fitness #healthy #training #selfcare #wellness See more

Looking to get into a fitness routine this year? Not sure where to start? Afraid of getting hurt? Overwhelmed by all of the information you read?... Let us help. Sign up for an Initial Outcome Session with a KiNETiX Coach today. What is an Initial Outcome Session? 90 minute 1:1 session with a coach Full joint by joint movement assessment Full body strength balance assessment InBody Scan Lifestyle and Nutrition guidance Movement recommendations Leave with a comprehensive report based on our findings and a much better idea of what types of exercises would work best for YOUR specific body. Click the link to schedule yours today! https://www.kinetix585.com/initial-outcome-session

Life is a journey. Goals are a journey. It can be hard to feel good about where you are right now, especially if it is far from where you want to be. Here are 3 tips to help you focus on the positive and embrace every stage of your journey... Change your mindset. Instead of looking at the things you want to accomplish as overwhelming, get excised as you these things as motivation to continue to make the changes you want ... Reflect on how far you have come. Too often we only look forward and focus on how far we still have to go. Every so often look back and notice how far you have come already. Let yourself notice and be proud of the changes you have made. Remind yourself that this is a journey and that this moment matters. You are right where you are supposed to be. Every step in the process matters. Keep pushing, this is all part of the process. hard work pays off. You got this #fitness #inspiration #workout #lifestyle #fit #success #strength See more

What is a movement assessment? It's a 1:1 session with one of our coaches that takes you though comprehensive movement and strength balance tests. Why should YOU book an assessment with us? ... You will gain insight into your personal strengths, weaknesses and imbalances that are causing your injuries, pain or poor movement patterns You will walk away with specific movements and tools to correct your imbalances It's a change to learn more about your body and continue to empower you to take control over your health and wellness All the cool kids are doing it Click here https://www.kinetix585.com/initial-outcome-session for more information and to book yours today! See more

We asked this question to our followers and were saddened by some of the responses we got. "If you knew for 100% certain that exercise would not change the appearance of your body in any way, how would that change the type of exercise you choose to engage in?" ... A bunch of you love the exercise you are doing because of how it makes you feel, which we LOVE. A few of you mentioned knowing that your specific programming was helping you do other things that you love (like running or biking), which is also cool. But some of you said things like... "I only workout as hard as I do because I want it to change m y body" or "I do CrossFit because I think it will change my body but I hate every workout and my body always hurts". If this is you, we REALLY invite you to re-evaluate your relationship with exercise. If you are hating every workout, and worse hurting after every workout, there are better ways, we promise! If you are looking for a different way to approach your health and wellness, click here the link below, we would love to help YOU! https://www.kinetix585.com/discovery-call

Here are KiNETiX we help clients in many different ways based on what we feel would work best for YOU! Choices include: Personal Training We offer personal training at either of our locations (@pinnaclehillchiropractic or in Webster) or we can come to your home. All sessions are programmed based on your needs, goals, skill level and equipment available. ... Personalized Workout Programming This is our ongoing monthly coaching option. You are assigned to one coach who takes your through your fitness journey. They program workouts for you based on your needs and monitor biofeedback (sleep, stress, nutrition, etc.) weekly and adjust as needed. Lots of accountability and consistent access to your coach here and monthly 1:1 consults. 12 Week Customized Movement Templates For this option we start off with a full movement assessment, then a coach curates a 12 week plan made just for YOU. Limited access to your coach here. Zoom consults at week 4, week 8 and week 12. 12 Week Movement Templates These are templates that focus on specific goals (like strength, endurance, prenatal/postpartum) though are NOT created specifically for you. No coaching included with these. Mobility and Strength Balance Tests Here our coaches take you through a full movement assessment to ensure that your joints are moving properly and that you strength is balanced in all movement patterns. You get a comprehensive report after your session with our findings and recommendations. 6 Week Accessory Movement Templates These are templates that focus on specific goals (like low back health, core strengthening, postpartum recovery) and are set up in a way where you can add these to whatever else you are already doing. These are not created specifically for you and there is no coaching included. Outcome Sessions These are 1:1 personal training sessions that can be purchased individually. You come in with a specific outcome you want to leave with - learn kipping pull ups, get better at the barbell snatch, help with your back pain, a better set up for deadlifts. Anything you want we can help with. Interested in learning more? Click here https://www.kinetix585.com/discovery-call

Do you have a hard time sticking to the plans you put in place for yourself? If so, ask yourself these 4 questions. 1 Is your plan realistic? Is this something that you can actually fit into your life?... 2 Do you have a support system in place? Do you have someone (a friend, spouse, co-worker, coach) that can help hold you accountable? Do you surround yourself with like-minded people that can help keep you on track? 3 Are you doing this for you? Is this something you actually want for yourself or are you doing this because you think you "should" or to make someone else happy? 4 Does it align with your life? Does your plan fit in to what you already are doing, or do you need to make drastic changes to your life? Evaluating these things when trying to create a new routine and making it stick is helpful. If you are struggling to stay successful with the plans you have for yourself, take some time with these questions and see where you can make some changes for yourself. See more

This 12 week program keeps you strong and moving while you grow a human life!!! This includes movement and intention adjustments that can be made as you progress through each trimester. 12 weeks ... 5 Workouts per week Can be done at home or at a facility Minimal equipment needed (db or kb, bands only!) Click below to snag yours today and stay healthy and moving safely and intentionally throughout your pregnancy! https://checkout.square.site/buy/MIKPSDVNY5WRN4HR4SDN24PX

How many fitness people do you follow on social media? Are you getting what you want out of following them? While there may be some benefit to following coaches on social media, there is no comparison when it comes to actually working with a coach. ... Our coaching goes much further than just providing workouts for our clients. We focus on lots of lifestyle factors, habit building and mindset. If you are looking for a personalized approach and some real accountability from a human that actually cares about your success, reach out to schedule a discovery call. We would love to help YOU. See more

Feeling cramped for time? Have a lot on your plate today? Can't dedicate 30-60 minutes to a workout today? No problem! Try creating a Trigger Workout instead! The concept here is to workout in small chunks throughout the day instead of all at once. Here's how it works...... 1Establish your trigger. Find a piece of equipment and put it somewhere that you pass by often. Examples here could be...a pull up bar in the doorway of a bedroom/bathroom, a kettle bell in your living room, etc. 2Once you have your trigger you need to pick your movements. This could be one movement - like a kb swing, or could be a few different movements like push ups, sit ups and air squats. This could also be mobility and stretching movements. 3Once you have chosen your equipment and movements you must choose your sets/reps that you want to complete. 20 kb swings, 5 push ups, 5 sits ups, 5 squats, etc. Be sure to stay at a level where you don't feel a significant "burn" and you are no where near failure. For most exercises 5 reps is a great starting point. 4Start moving. Every time you pass your trigger, complete a set of your chosen movements. Repeat this often throughout the day. While this may seem silly or insignificant, if you do this consistently throughout the day your reps will add up. This is a nice way to break up your day too. If you are sitting for most of the day and not passing your trigger object often enough, try setting an alarm for at least 1x per hour and get up from your work for a few seconds to complete your movements. Give this a try today!!

Oh Hi Happy 2021. We have some new followers here so we wanted to take a minute to re-introduce ourselves. Welcome to KiNETiX. We provide movement solutions that fit with your life to get you strong and healthy, and keep you that way. ... Our team has helped people here local to Rochester as well as across the country who want to get healthier and make movement as staple in their lives. Our clients are individuals who want to movement and have a better life because of it. No matter what your goals are, KiNETiX is perfect for YOU. Our workout programming is smart, effective and most importantly - individualized. If you are looking to learn more about KiNETiX follow us here, drop questions below, shoot us a DM or click the link in our bio to jump on discovery call with one of our coaches. We would love to help you actually reach your goals this year. See more

Feeling like you are working hard in the gym and not seeing the progress you think you should be? Here are some reasons why you might not be getting the results you want. You aren't eating the right amount of calories for your goals. ... You aren't getting enough sleep, or your sleep quality is poor. Please prioritize your sleep. You aren't managing your stress levels. Hard exercise on top of a stressed body equals more stress, not better body composition. You are doing too much cardio and not enough strength training. Stop wasting an hour on the elliptical and pick up something heavy. Your goals are conflicting. You want to lose weight and get stronger. You want to gain muscle without gaining any body fat. These things just can't happen together.

Having a plan (and having someone hold you accountable to that plan) is crucial when it comes to actually reaching your goals. You show up at the gym with no plan. You pull random workouts off the internet. You eat whatever you want, whenever you want. You only drink water if you feel like it. Your sleep is inconsistent. Doesn't sound like a solid plan for success now does it? ... Instead, what if you... Followed a progressive overload based training cycle. You learned about nutrition and paid attention to the quality of food you are eating You committed to 4 workouts per week, and quality movement on the other days Focus on your water intake Get the sleep you need Don't you think this is a MUCH better way to actually reach your goals? If you are feeling lost, or frustrated with the lack of progress you have made, it all comes down to commitment. COMMIT to a plan. You deserve to reach your goals. So let this be your reminder today, to make a plan and stick to it!! See more

You love the gym you go to. The community is awesome. The coaches are friendly. But...you have been in pain for YEARS. You don't really know why and even though the coaches try to modify the workouts for you, it still doesn't really make a difference. ... You start to think... Maybe my friends are right, maybe this type of workout is dangerous. Maybe I should just start doing cardio again and avoid all this heavy lifting. This isn't really fun anymore, I'm always hurt. This doesn't HAVE to be YOU. Aren't you tired of cherry picking workouts to try and avoid the ones that make you feel the worst? Instead, wouldn't you rather figure out why you are in pain and get rid of it for good? Our coaches are professionally trained to help people GET OUT OF PAIN and stay out of pain. And with our Initial Outcome Session, you don't even have to leave the gym you love! Click here to learn more about how a KiNETiX coach can help you with your pain today! https://www.kinetix585.com/initial-outcome-session See more

You don't build habits by making drastic changes. It's all about making changes that are actually doable for your life, and then doing them every single day. ... Remember if you want a habit to stick it needs to be... Sustainable Aligned with your values (not someone else's) Looking to make some changes in your life? Try some simple things like these... Drink 8 ounces of water before your morning coffee. Go for a walk daily. Only keep healthy food accessible in your kitchen. Schedule your workouts. Set a time to turn your phone or tv off at least 30 minutes before bed. Share with us 1 small change you are implementing in your life today See more

Melissa is actively taking on new personalized programming clients. If you are... Trying to get pregnant ... Are currently pregnant Just had a baby Have hormonal or adrenal imbalances Have a difficult relationship with food Are a busy mom struggling to find time for herself Melissa is a your girl. Reach out today to learn more about workout, lifestyle and nutrition programming done with Melissa either at KiNETiX or remotely. Call or text 585.420.MOVE Email [email protected] Or click here https://www.kinetix585.com/discovery-call

Cool. You can run a really fast mile. You can even lift really heavy weight. But you are in pain ALL of the time. How healthy and fit does this REALLY make you?... Your experience in the gym should be adding to your quality of life, not taking away from it. Pain doesn't have to be a thing you deal with. We can help. In person or remote If you are experiencing pain that is limiting the thing you want to do, reach out, we would love to help. Click here to schedule a discovery call to see if KiNETiX is a good fit for you! https://www.kinetix585.com/discovery-call

Here is your friendly reminder to drink enough water today! There is a LOT that drinking enough water can help with! It can improve memory and mood ... It can help reduce sugar cravings It can help you maintain body healthy body composition It can improve exercise performance It can help reduce headaches and migraines It helps keep you regular So get drinking friends!!

Maybe your goals are harder to hit because of pain that the doctors have said you have to live with. No coach has known what to do. All of the doctors agree.... Your friends have told you to find new things to do. You don’t want to believe that they’re right. Good news.They’re probably wrong. At KiNETiX, our coaches SPECIALIZE in solving problems that other coaches don’t have the education to solve and that doctors don’t have the time to. Do you want to FINALLY get out of pain without going to the doctor or giving up your active life style? Then you are a PERFECT fit for our program. Our coaches go through extensive training, above and beyond what most coaches go through, to ensure that they are able to use thorough assessments to identify the root cause of your pain that doctors don’t have the time for. We believe that the healthcare provider of the future is the coach. Our coaches are proving this vision to be more true every day. Want to find out more? Want to see if our life changing approach could work for you? Let's chat. Click here to schedule a discovery call with us today! https://www.kinetix585.com/discovery-call

Accountability is everywhere. We show up at work so we don't get fired. We pay our bills so we don't rack up late fees. These negative consequences inherently hold you accountable for doing the things you know you need to do.... But what about the positive things? Those can help too. They paycheck you receive. The food on your table. The vacation you can go on. Accountability for your health shouldn't be any different. You know the repercussions if you don't take your health seriously. You know the benefits if you do. Yet, you still aren't getting it done. What if you had someone that would hold you accountable to actually doing the things you know you should to keep yourself healthy? If you hired a coach who's job is to help you prioritize your health and make sure you follow through on things, how do you think your success might look compared to what it is now? If you are lacking accountability, aren't reaching your goals and aren't holding promises to yourself - reach out, we would LOVE to help YOU. Call or text 585.420.MOVE Email [email protected] See more

Stop waiting for the perfect conditions to get things done. It can be easy to put off your goals when the circumstances aren't perfect. "I can't go for a walk today, it's raining" ... "It's too cold to train in my garage today" "I only have 20 minutes between meetings, that's not enough time to get anything done" If you are waiting for the ideal conditions, you are going to be waiting a LONG time and you are never going to make progress towards your goals. It's going to be uncomfortable at first. It's going to take some adjustment and getting used to. But you know what, good things come to those that work hard. Embrace the hard and get it done today. Need some support? Reach out, our coaches would LOVE to help YOU. Click the link in our bio to schedule your complimentary discovery call TODAY. See more