Coach K's Performance Training

Are you tired to be the "slow" dad? Are you tired of standing on the side, watching your kids play with other "fast" dads? Are you tired of feeling frustrated because you are in pain, bad shape and lacking energy?

Would you like to start saying YES to football games with your children, friends and colleges?
Would you like to live a life where you are a better role model and an inspiration for your kids?

Well, I'm here to make that happen. From one dad to another dad. In a safe, friendly, free of judgment environment.

You will be introduced to my proven 5 Steps to Success System, a program that integrates bio-mechanics and mindset training. Our goal is to help you move better (be stronger, pain free or recover from an injury); while you develop a better mindset. We can’t transform the body without the mind.

With our training you will become aware of your temper and emotions and will be able to manage them in a positive way. You will feel better about yourself, start having more fun with your family and ultimately, become a better parent.

I meet you at where you are, physically and emotionally. And remember, from one dad to another dad, no judgment.

Shoot me a LinkedIn message and let’s have a 10-minute chat.

Founder & Coach

ME: Former beer loving, cigar smoking construction guy who thought he was in good shape turned exercise specialist. 
When I started coaching, the common mantra among Strength Coaches and Personal Trainers was “Bigger, Stronger, Faster”. 
 BIGGER was all about building more muscle for both looks and the Stronger and Faster parts were great for sports performance, and  geared to winning your event and having PRs. All those are good things in the world of athletics---

 BUT THEN, I became a middle-aged dad and my whole perspective changed!

Now my mantra is 𝒀𝒐𝒖𝒏𝒈𝒆𝒓, 𝑺𝒕𝒓𝒐𝒏𝒈𝒆𝒓, 𝑭𝒂𝒔𝒕𝒆𝒓 and with a whole new meaning.
YOUNGER- While the chronological clock may be ticking, I use science and biohacking to slow and reverse my biological clock. This means you wake up feeling fresher, more energetic and mentally sharp.
STRONGER- This means having better bone density, more functional independence, you can still play with your kids, do those adventures on your Bucket List.
FASTER- This is not about running faster; this is about having a top-notch cardiovascular system. A high-level cardiovascular system relates to high level brain/cognitive health and is a huge factor in longevity.

I work with the busy middle-aged professional who is crunched for time between job and family, but wants to succeed and is willing to do the work. 

I will teach you how to become 𝒀𝒐𝒖𝒏𝒈𝒆𝒓, 𝑺𝒕𝒓𝒐𝒏𝒈𝒆𝒓, 𝑭𝒂𝒔𝒕𝒆𝒓 so that you can lead a quality life, using the latest scientific research to create a safe and effective , individualized program.

 Your clock is ticking. 
Do you want to get OLDER or 𝒀𝒐𝒖𝒏𝒈𝒆𝒓, 𝑺𝒕𝒓𝒐𝒏𝒈𝒆𝒓, 𝑭𝒂𝒔𝒕𝒆𝒓.



https://coachkperformancetraining.com/testimonials/
Herb@coachksp.com
352 246 5514 

 

 

 

--

𝑭𝒊𝒙 𝒕𝒉𝒆 𝑷𝒐𝒔𝒕𝒖𝒓𝒆 𝑭𝒊𝒓𝒔𝒕

this is the story of my client Allen. He was in his early 70s when I first met him. He had the "usual list" overweight, sedentary lifestyle, low muscle tone,etc...

I saw him working with another trainer , who was doing all sorts of exercises with cable machine and dumbbells "to build muscle and burn fat" and all of those were performed with ZERO posture cues.

After talking with management, I managed to get Allen on my list and 1st thing we did was POSTURE,
1. He could not do the stand at wall and reach arm up "swimmer test" like in last week's video
2. when he laid down on yoga mat,,,we had to put this yoga block under his head like in the picture below....because he was so restricted in his thorax and cervical spine.
3. one of his big complaints was poor balance which made him skip the long walks that he used to do and was his primary exercise at home.

So, we worked on spinal mobility and during the 1st session slowly went from the yoga block to pillow and then the floor by end of the session.  After, a few more sessions and his consistent home exercise routine, we could get him to lay flat on the floor in about 5 min.
and guess what...
Now he noticed that his balance while walking was better and he had started going out on afternoon walks with his wife again.   😁 

As a trainer/coach....this wasn't about making him into a Marathon runner or cutting to 15% body fat and blasting out pull ups. 
It was about improving his quality of life , so now he had good posture, felt safer and became more active.
Bingo......

If you are a trainer/coach and have clients that you would like to improve their posture and telling them to "stand up straight" is not working, then DM me and I can help you make a plan to help your clients.

Hi, I am Coach K, the best Biomechanic you will find here on Linkedin. My focus is to 
Help you MOVE BETTER,,,,
So you can FEEL BETTER...
So you can LIVE BETTER 

#biomechanics  #trainsmart

Herb "Coach K" Kieklak ☛, CES, CSCS, UMCC, USATF

𝐌𝐲 𝐒𝐞𝐜𝐫𝐞𝐭 𝐖𝐞𝐚𝐩𝐨𝐧

A couple of days a week, I volunteer at a animal rescue shelter and take the dogs out for their walks.
Last month, I was walking this Aussie Cattle Dog, and our fast walk morphed into a steady run and then into an all out run (for me)....when we got back to the shelter , the dog was happy, calm and strolled back into her kennel instead of the usual resistance.

Then, I started doing the same with other dogs and thinking WOW this is great training !!!!
I noticed how my stride length changed, my foot strike pattern changed, and of course I was at my max VO2 puffing away. 

Soon, the other volunteers were coming up to me and asking can you take X for a run....now my time slot is full with huskies and cattle dogs, 
The dogs finally get a chance to release that pent up energy, and I get a free speed training session...

Now if I could just get one of these dogs with me into the next 5K race, for sure would set a record..... 😁 

Happy Running..

#biomechanics   #trainsmart.

𝐅𝐫𝐢𝐝𝐚𝐲 𝐒𝐡𝐨𝐮𝐭 𝐎𝐮𝐭

I saw this post and thought WOWZA....
It might take me until I am 79 ,that I can do an Ironman.

Kudos to Harriet Anderson

#biomechanics  #trainsmart

𝐁𝐢𝐨𝐦𝐞𝐜𝐡𝐚𝐧𝐢𝐜𝐬, 𝐧𝐨𝐭 𝐦𝐮𝐬𝐜𝐥𝐞

Hey y'all,,,,since I am on a roll with old videos...

This one I made after doing an immersion camp with a group of Navy SEALs and part of the fun was "getting to carry" these chunks of telephone poles around "the grinder"...

Unless you had some 20 " biceps, your arms were going to give out in the first 50 yds.....then came the penalties..

Lucky me, with my skinny little runner arms, knew about biomechanics.. 😎 

Moral of the Story-- use your biomechanics. Picking up the kids, groceries from the car trunk ( or the Boot in UK places), load of firewood (Tyler Schmoker)

Want to learn more ?? Call me..

#biomechanics  #trainsmart.

𝑨𝒏𝒐𝒕𝒉𝒆𝒓 𝒃𝒍𝒂𝒛𝒊𝒏𝒈 𝒇𝒂𝒔𝒕 "𝒔𝒆𝒏𝒊𝒐𝒓"

I saw this on FB group....Run4Life
just amazing..My best speed when I was training and racing a lot,,,was just under a 7min / mile pace..No Where close to her record. My only hope is live to 90s and still running, and Maybe, just maybe,,,I can set a record then.. 😎 



Congratulations to 2023 Female World Masters Athlete of the Year Sue McDonald, 60, who today added to her accolades by shattering the American Record in the W60 Mile here at Chicago Indoor Nationals. The existing American Record is 5:43.75. Sue clocked in at 5:31.77, shaving 12 seconds off the AR and only about a second slower than the World Record. Amazing job, Sue!
--

𝐖𝐨𝐫𝐤𝐨𝐮𝐭 𝐚𝐭 𝐲𝐨𝐮𝐫 𝐃𝐞𝐬𝐤.

I was listening to a new client yesterday, who was lamenting about "trying to sit up straight" but ends up hunched over her desk and not getting in any exercise.

So, I explained that in order to "sit up straight" we need to 1st have the spinal mobility (which she does) and then have the muscle awareness/ability to keep that posture. ( which she does not have --yet).

Then I thought of this little video that I had made for the esteemed language teacher Rachel Hands-Portman a few years ago..

Now, my client can do simple little "exercise snacks" at her desk and improve her posture..

Bingo...

#biomechanics   #trainsmart.

𝐋𝐨𝐨𝐤𝐬 𝐭𝐡𝐞 𝐒𝐚𝐦𝐞, 𝐛𝐮𝐭 𝐃𝐢𝐟𝐟𝐞𝐫𝐞𝐧𝐭

I came up with this video one day while " waiting for the jug to boil" as Maria Pearson would say.

I love working in all 3 planes of motion and wanted to experiment with how to create the same "apparent movement" but using different techniques.

Hope you enjoy.

#biomechanics  #trainsmart

𝐁𝐮𝐲𝐞𝐫 𝐁𝐞𝐰𝐚𝐫𝐞......

I was reading this article recently about the " Apple Fication" of various fruit juices...aka adding lot of apple juice as a cheap filler to many fruit juices even thought the label claims to be one of the latest "superfood" or healthy fruit juices.
 https://lnkd.in/gnNzzqki

And I had read a similar story a few years ago, about how juices can be "blended" and not required to change the label. 
Plus, many of the cheap filler apples are coming from China and heavily pesticided.

MORAL of THE STORY----- read the ingredients !!!!!
If you are buying/paying for "Pomegranate Juice" than the ingredients section should say Pomegranate Juice.

#biomechanics    #trainsmart.

𝐏𝐮𝐬𝐡 𝐔𝐩 / 𝐏𝐥𝐚𝐧𝐤 𝐬𝐭𝐲𝐥𝐞 𝐞𝐱𝐞𝐫𝐜𝐢𝐬𝐞

this is a great little exercise,,and lot tougher than it looks..
and if you watch to end of video, can see how to use feet instead of hands 
to change the muscle activation.

I had forgotten about this old video, until I saw Christine LaVopa doing one of her bear crawl type drills with hand sliders.

Hope you enjoy..
Hooyah.

#biomechanics  #trainsmart.

𝐒𝐞𝐥𝐥𝐢𝐧𝐠 𝐓𝐡𝐞𝐢𝐫 𝐒𝐨𝐮𝐥𝐬

I read this article recently of how Big Food companies, like General Mills in the attached article, are both traveling the country to put on "anti Diet" campaigns and paying off "experts" to post on social media.

They pay Dieticians, nutritionist, etc. to post " anti Diet" articles-- go ahead and eat whatever, go ahead eat that sugary food and why deprive yourself, blah , blah , blah. 
And according to the article, these "influencers" are making hefty profits in exchange for using their credentials to promote Big Food products, which in turn promotes Big Pharma as then people go buy Ozempic or need diabetes medication.

Made me think of the MDs who were paid to put on seminars for the new Opiods and promising how they weren't addicting and then WHAM
we get hit with the Opiod Crisis with the resulting devastation to people's lives.

Selling your soul for 20 pieces of silver.

https://lnkd.in/g36znBpU

𝐒𝐡𝐢𝐧𝐲 𝐎𝐮𝐭𝐬𝐢𝐝𝐞, 𝐑𝐨𝐭𝐭𝐞𝐧 𝐈𝐧𝐬𝐢𝐝𝐞

I saw this picture on Linkedin last week and it made me think of my health/fitness concept of Inside the Box and Outside the Box.

When I was a beginning trainer,,,all I knew and focused on was the Outside the Box=== what your fat %,, how much can you lift, how fast can you run....I paid little attention to micronutrients, had no clue what polyphenols or anthrocyanins were, or the benefits of fasting and ice baths. All that mattered was the OUTSIDE of the BOX.

Training with a group of Navy SEALs...introduced me to the ice of hormesis and ice baths, then I met another group and learned about fasting, autophagy and boosts to growth hormones.,,,and slowly I became a "biohacker" and learned about how sleep and nutrition affects our body.  Amazing...

So, I think of this apple picture,,as the people going to the gym and working out to "look good" but still eating crappy McDonalds and drinking sugary Colas and rotting on the inside.

I like to be like a classic car....the outside still looks good ( more or less 😁 ) and on the inside the engine is running smooth for another 100 thousand miles ...

Hooyah....
If your "car" is spending more time in "the shop" , maybe you should call me.

#biomechanics   #trainsmart.

𝐇𝐲𝐛𝐫𝐢𝐝...𝐆𝐨𝐛𝐥𝐞𝐭 𝐬𝐪𝐮𝐚𝐭 𝐦𝐞𝐞𝐭𝐬 𝐊𝐁 𝐒𝐰𝐢𝐧𝐠

little video on a nifty Hybrid exercise that I came up with one morning..

time efficient and covers major trunk and leg groups. 

Hooyah and enjoy..

𝑨 𝑵𝒊𝒄𝒆 𝒕𝒆𝒔𝒕𝒊𝒎𝒐𝒏𝒊𝒂𝒍.....

I am sharing the link from my friend Lisa Campbell, who posted a very nice 
testimonial yesterday.
Kudos to her for sticking with the program, when she wanted to bail.. 😎 
and Thank You for the kind words..
Nice to see a little progress on Step 1




https://lnkd.in/gwWywwp9

Sunday shout out to my LinkedIn friend Herb "Coach K" Kieklak ☛, CES, CSCS, UMCC, USATF for his expertise!!! 👇👇👇


I have a terrible back and numerous injuries from being an athlete and competitive bodybuilder.  I’ve also had a pain in my trap/neck since October when I strained a muscle working out. Herb is an incredibly knowledgeable trainer and spent an hour plus  teaching me some simple moves to help me work through some of the pains and injuries I’ve suffered from for years. 

I have trouble laying flat because of my back pain, and after our session I felt great - but then my back tightened up later that night. Herb had said to me that, “Consistency and being willing to work through that first initial crunch of pain is often all it takes.” 

He was not wrong. When he asked how I was doing a few days after our sesh, I had told him it hurt so I’d modified. Then, feeling like an absolute poser, I resumed his techniques. It’s now 9 days in and I am stoked to say my pain is slowly easing up and my range of motion is coming back. 🙌

Thank you Herb!!! 🙌🙏🏻🫶 I absolutely and highly recommend Herb "Coach K" Kieklak ☛, CES, CSCS, UMCC, USATF if you need help with training or your aches and pains! 💯💪

Taplio

Herb "Coach K" Kieklak ☛, CES, CSCS, UMCC, USATF's Linkedin Analytics

Herb "Coach K" Kieklak ☛, CES, CSCS, UMCC, USATF

Herb "Coach K" Kieklak ☛, CES, CSCS, UMCC, USATF's Best Posts (last 30 days)

Want to drive more opportunities from LinkedIn?

Taplio

.css-1jgreyo{background-image:linear-gradient(284deg, rgba(39,43,72,1) 0%, rgba(33,47,183,1) 100%);color:transparent;-webkit-background-clip:text;background-clip:text;}Herb "Coach K" Kieklak ☛, CES, CSCS, UMCC, USATF's Linkedin Analytics

Herb "Coach K" Kieklak ☛, CES, CSCS, UMCC, USATF

Herb "Coach K" Kieklak ☛, CES, CSCS, UMCC, USATF's Best Posts .css-qqfgvy{font-size:var(--chakra-fontSizes-md);}(last 30 days)

Want to drive more opportunities from LinkedIn?

Herb "Coach K" Kieklak ☛, CES, CSCS, UMCC, USATF's Linkedin Analytics

Herb "Coach K" Kieklak ☛, CES, CSCS, UMCC, USATF's Best Posts (last 30 days)