Taylor Kuhlmann, PT, DPT, CSCS

02/28/2026

500-Calorie Full-Body Workout

Here’s a simple workout that builds endurance, strength, and real-world performance:

Cardio workout – 30–40 min (~250–350 cal)
Walk, bike, jog/run, or row.
Keep effort moderate to hard so your heart rate stays elevated.

Strength workout – 20–25 min (~150–200 cal)
Perform 4 rounds:
• 12 squats or goblet squats
• 10–15 push-ups or wall push-ups
• 12 lunges each leg
• 12 dumbbell or band rows
• 30 sec plank
Rest 60 sec between rounds and keep moving.

Total: ~450–550 calories or MORE! (~500 for most people depending on pace and intensity)

Build stamina. Build strength. You will feel better after completing this workout!

Enjoy the weather!

Send a message to learn more

02/25/2026

How much water did you drink today? 💧

1️⃣ Enough (80–100 oz)

2️⃣ I didn’t even keep track

3️⃣ 1 cup… maybe

Even mild dehydration can leave you feeling tired, hungrier than usual, and achy — especially in your joints and muscles.

If you didn’t track your water today, start tomorrow. Pay attention. You might be surprised how much better you feel with proper hydration.

Here are a few simple, evidence-based tips from Mayo Clinic to help increase your daily water intake 👇🏻👇🏻

• Carry a reusable water bottle
• Add lemon or fruit for flavor
• Drink a glass with every meal
• Set reminders throughout the day
• Eat water-rich foods (fruit/veggies)

Hydration = energy, focus, and healthier joints.

Let me know tomorrow how you did 💬

Learn why it’s essential to stay hydrated, how to know if you're drinking enough water and get tips for upping your water game.

01/15/2026

Do you have shoulder pain or stiffness?

This shoulder pulley is one of my favorite low-tech tools for improving shoulder health — whether you’re rehabbing, stiff from desk work, or just want better overhead mobility.

Why I like it:
✔ Improves shoulder mobility & range of motion
✔ Great for gentle stretching without forcing end ranges
✔ Allows active-assisted movement (you control the intensity)
✔ Helpful for post-op rehab, frozen shoulder, rotator cuff issues
✔ Lightweight & easy to travel with
✔ Simple to use at home
✔ Won’t scratch doors or walls

I often recommend these for people who need daily, pain-controlled motion without loading the joint too aggressively.

🔗 Check it out here: https://amzn.to/45gPqfv

Affiliate disclosure: This post contains an affiliate link. If you purchase through it, I may earn a small commission at no extra cost to you. I only share equipment I genuinely use or recommend.

Low-cost, simple-to-use device. Increases and maintains range of motion in all planes of shoulder motion. Allows patients to increase the gains made in the clinic, and speed up the recovery process. This is our most popular Shoulder Pulley because it’s a favorite device among Healthcare Professio....

01/05/2026

Adequate hydration isn’t just about water intake — it requires appropriate electrolyte balance to support neuromuscular function, cardiovascular response, and exercise performance.

LMNT is an electrolyte supplement I often recommend and personally use because it aligns well with current hydration principles:

• No sugar – avoids unnecessary glycemic spikes and empty calories
• Provides meaningful doses of sodium, potassium, and magnesium, which are essential for fluid balance, muscle contraction, and nerve signaling
• Can support exercise performance, recovery, and prevention of cramping, particularly in individuals who sweat heavily or train at higher intensities
• Free from artificial fillers and under-dosed “sports drink” formulas commonly seen in competitors

Many popular hydration products contain added sugars or minimal electrolyte concentrations, which may be insufficient for active individuals or those exercising regularly.

If you’re training consistently, working long shifts, or struggle with hydration-related symptoms (fatigue, headaches, cramping), LMNT may be a useful option to consider.

As an Amazon Associate, I earn from qualifying purchases.

As always, hydration strategies should be individualized based on activity level, environment, and overall health

🔗 LMNT (Amazon link) below 👇🏻👇🏻👇🏻

LMNT was born from a need. The hard truth is that available electrolyte products are high in sugar and woefully lacking in actual electrolytes. Based on the latest nutritional science, getting adequate electrolytes through these products equates to over 100 grams of added sugar per day. We don't ...

01/01/2026

What are your 2026 health and wellness goals?

05/26/2025

Modified Murph Workout - 68 minutes

1mi run
100 assisted pull-ups (10 sets, 10 reps)
200 push-ups (20 sets, 10 reps)
300 body weight squats (12 sets, 25 reps)
1mi run

This kicked my ass, as expected. I can’t imagine the guys/gals who can do the normal version of this workout with a weighted vest.

All Love to those who have served and are serving our country!

Happy Memorial Day!

05/12/2025

Still struggling to get stronger, lose weight, or live a more active life? Our group is down 33 pounds in the first 4 weeks! I'm taking on 4 more clients. Message me when you're ready or if you want more information.

Send a message to learn more

04/10/2025

Not a morning workout person? Read this. 👇🏻

Experts share the nighttime tips that’ll set you up for successful morning workouts.

04/08/2025

Here’s just a few things our group has discussed over the last couple days:

✅ BMR
✅ Food logs
✅ Nutritional tips
✅ Exercise programming
✅ Accountability

This group takes me back to the glory days of high school sports -we’re all in it together and will eventually learn and grow together!

I’m going to open up 1 more spot if you or a loved is looking for guidance on improving health and wellness. Shoot me a message when you’re ready!

04/03/2025

✅ Win the day.

This workout is just one small step toward achieving personal goals and improving health. Your daily choices compound over time—either driving you toward success or pulling you in the opposite direction. If I drank a can of pop and ate a candy bar today, it would defeat the purpose of this run. Instead, I’m sticking to my plan: continuing my intermittent fast, stacking protein at lunch, and leaving some wiggle room for my chicken Alfredo this evening.

As part of my programming, I don’t just focus on exercise—I also help you make better daily choices and implement lifestyle modifications that support long-term success. Until you can consistently win each day, the likelihood of reaching your health and wellness goals is minimal.

With 8 years as a physical therapist, 7 years as a strength and conditioning specialist, and certification in fitness nutrition, I provide the guidance, resources, and accountability you need to take control of your health.

📩 Shoot me a message if you’re ready to get started.