MM Fitness SWKS

MM Fitness SWKS is a 24/7 modern weight lifitng facility that offers personal training, saunas, cold plunges and more.

Our focus providing a clean and respectful facility for all our members.

04/23/2026

Do you properly engage your core when you lift?? Or are you wetting your pants sometimes when we squat and lunge?

Here’s how to properly engage your core when squatting, lunging, and overhead pressing:

1. Inhale on the eccentric/down portion of the lift(not fighting gravity) to expand your diaphragm, back and rib cage
2. Pick up your pelvic floor (see previous videos for visuals and details)
3. Exhale on the concentric/up portion of the lift (fighting gravity) while engaging your core bottom to top (think zipping up or rolling pin demo/previous video).

Overhead pressing:
Take a diaphragmatic breath like normal and continue to exhale, zipping up bottom to top. If you can maintain this brace through your overhead movement, then you are clear to do so. If we cannot hold tension in your midline, stop and find a different exercise or modify.

Losing tension will look like a doming in your abdomen, rib flaring, or a protrusion of your core canister.

Hope this helps!

04/17/2026

Your core isn’t weak! You’re just engaging in the wrong order.
We commonly hear “zip up from bottom to top” as a cue. This works for some, but not all. So try this hands on method instead:

Take a rolling pin and let it dictate your engagement on your exhale. In other words, roll it from the bottom of your p***c bone to the top of your re**us abdominis on your exhale.

Only engage your core as the rolling pin crosses each section (1. Pelvic floor/picking up a towel or blueberry visual 2.TA’s/ between hip bones 3. Re**us Abdominis/ wrap a corset around it all).

Don’t engage out of order! Engaging out of order will cause internal pressure to be sent DOWN onto your pelvic floor. This is where your incontinence, low back pain and core weakness will stem from.

Practice makes perfect! You won’t get it on the first try, but keep after it and it will get easier.

‼️ Check out my previous videos for further detail on pelvic floor engagement!

04/01/2026

Do you have a lower belly pooch?? Listen up!

It could be because you’re upper ab gripping (re**us abdominis), and not allowing your pelvic floor and lower TA’s come to the party! This causes pressure to be sent down into our core canister instead of distributing it evenly with PF engaged—>pooch.

Here are my favorite exercises to eliminate upper ab gripping at 4 months postpartum:

1️⃣ Breathing into my diaphragm, back and rib cage.

When we become pregnant or stuck in a bad/shallow breath work pattern, our rib cage can also get stuck. We need to breathe into it so we have back and body expansion, allowing our ribs to get used to contracting and expanding again. This will aid with rib flare which hinders pelvic floor and core function.

2️⃣ Kinesthetic or Tactile Cueing

Physically grabbing the tissue allows us to have a clear understanding and feel to the muscle group we do or don’t want engaging. Here, I grabbed the tissue above my re**us abdominis. On my exhale, I am engaging my pelvic floor and my lower TA’s ONLY, without letting my “re**us abdominis tissue” pull away from my fingers.

Think of this exercise as only engaging “halfway” up your abdomen.

You won’t get this over night! It’s a tough one but it’s worth the practice. Let me know what you think!

03/31/2026

‼️Do you have rib flare??
Let’s fix it!

Our ribs can get stuck in a constant “inhaled” or flared state from a couple different circumstances:

1️⃣This commonly happens after a pregnancy where our ribs had to expand for baby. Once baby grew big enough, our ribs had very little space to move, leading to them getting stuck in this hyper inhaled state.

2️⃣ They can also become stuck when we get in the habit of breathing in a shallow breath pattern (when we breathe up into our sternum instead of down into our diaphragm in pelvic floor). See previous videos on breath work for more detail here!

Here are some of my favorite tips and movements to aid in helping rib flare.

⚠️ If you missed my previous videos on the correct breath work pattern and pelvic floor engagement, go check them out first!

‼️‼️In my experience, the most important thing to take away from this video is back and rib expansion in your breath-work (inhale). We first have to train our intercostals (muscles between ribs) and ribs that it’s okay to MOVE again!

Practice makes perfect! Let me know your thoughts!

03/25/2026

Are you trying to engage your pelvic floor but have no idea where to start??

Let’s backtrack a bit and:
1️⃣ Find it and feel it first
2️⃣ Learn how to breathe into it (or relax it)
3️⃣THEN engage it.
Did you know that a muscle that isn’t elongated to its fullest potential, won’t engage and turn on to its fullest potential either?

The first (and maybe the most important) step in learning how to engage our pelvic floor, is learning how to actually feel it and let it relax. We do this by breathing into our diaphragm and pelvic floor, allowing it to “blossom” open and fully let go. THEN we can proceed with learning contraction.

‼️‼️This is especially important for my postpartum moms! I’m four months postpartum here and am still “re-teaching” my PF how to come back online with this breath work alone).

Try this foam roller tip if you’re having trouble feeling your PF and letting it relax.
Happy Wednesday!

03/21/2026

Moms just wanna have fun 😅

03/19/2026

‼️ Are you sucking in or engaging your core?

This can be confusing to differentiate, but don’t worry, I got you!
The main difference between sucking in your stomach and being able to engage your core, his breath.

⚠️ If you’re sucking in your stomach, you will not be able to breathe.
⚠️ If you’re engaging your core properly, you will be able to still breathe under that brace.

Sucking in your stomach gives you no core canister engagement at all (your tummy will be soft, as there will be no muscle contraction).

A simple fix!
1. Make sure you are sending your breath (inhale) DOWN to your core canister and pelvic floor. Not up into your chest and shoulders.
2. On your exhale, pick up your pelvic floor first like you’re trying to stop gas.
3. Engage lower abs (TA’s/ between hip bones)
4. Engage upper abs (Rectis Abdominis, wrapping a corset around it all).

Comment below with questions and follow along for more core and lifting tips!

03/16/2026

⚠️ Do you wet your pants when you laugh, jump or lift??
⚠️Are movements like sit ups, crunches or leg lifts in your routine??

Let’s check to see if you’re doing them (and any other core exercises) correctly.

90% of the members I see doing core, engage their “abs” prior to their pelvic floor and deep core.
🛑 this causes unneeded stress and pressure on our pelvic floors…which in turn, can result in pelvic floor dysfunction and incontinence.

HERE ARE THE STEPS YOU’LL FOLLOW:
1️⃣Engage your foundation first/stop gas/ suck up through a straw: (Pelvic floor).
2️⃣Draw your hip bones together second! (TA’s/deep core on board)
3️⃣Wrap your corset around last! (Engage your upper or “outer” abs: obliques and Rectis Abdominis)

*this is especially important for postpartum mamas!

12/31/2025

New member new year sale! Come join us for a month and get the second on us!

Visit: www.mmfitnessswks.com to join now

We’re wishing you all a prosperous and very Happy New Year ✨
From all of us at MM Fitness

11/27/2025

Happy Thanksgiving to all of our members and clients at MM Fitness! We wouldn’t be where we are today without each of you and are so thankful. Have a blessed and happy turkey day! 🦃

Address

1007 N 8th Street
Garden City, KS
67846

Telephone

+13162017022

Website

http://mmfitnessswks.com/

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