Free Flow Fitness

05/16/2026

I need more wall work haha the challenge was how many shots can you hit in 60 seconds. I only got 55 🤷‍♂️

05/16/2026

and at the barefoot expo in Schaumburg. What an awesome experience!

04/28/2026

Your breath is a remote control for your nervous system.

But most people only use the volume button.

This drill teaches you to slow the system down.

Inhale 4.
Exhale 6.
Hold 10.

The longer exhale helps shift the body toward calm.
The hold teaches you not to panic when there is space.

That matters more than people think.

Because the way you breathe under pressure often becomes the way you live under pressure.

Try 3–5 rounds and notice what changes.

Calmer body.
Clearer mind.
Better choices.

04/26/2026

Fun tournament! crushed it. We tied for 3rd against some really good competition. I noticed a lot of people who lost did so because they couldn't get to the ball quick enough. This is why we train our body!

04/19/2026

fair at with amazing people! I look forward to reaching out and connecting with each and every one of these fantastic organizations. From therapy to somatic practices to cold plunges.

04/16/2026

A lot of pickleball players are stretching the symptom and ignoring the pattern.

If you cannot load, rotate, and control force well, your low back starts covering for everybody else.

That works for a while.

Then your body calls it tightness.
Then irritation.
Then “I’m just getting older.”

Maybe.

But a lot of the time, it is a movement problem pretending to be a pain problem.

That is why I train rotation and control, not just random stretching.

So let’s talk about it:

Do pickleball players over-stretch and under-train rotation?

📸 .therapy

04/12/2026

It feels good to win, but even better to prepare.
Spending time training for something is such a wonderful experience. When you have a destination you have a direction. I'm thankful for my physicality as it fills in the gaps where my skill should be haha.

I'm also thankful for my wonderful photographer/girlfriend for the motivation/inspiration/positivity. The shot of me receiving a medal is also awesome haha 🥉

04/06/2026

03/23/2026

Drink your water! Also electrolytes. They'll change the game for you 🏓

03/20/2026

Back pain is no fun. Sometimes a muscle is guarding and being protective, but that causes problems. Here's what to do:

Add pressure into it with a tool (foam roller) and build awareness of that muscle while staying on a tender spot for up to 2 minutes.

Afterwards get up and walk around. Do you feel relief? Good. That solved one part of the problem. Probably a big part. Nice work! Now do that again in a different spot. Soon, you'll have an enhanced awareness of your body and can really get to work.