Alicia started doing corrective exercise after she threw her back out twice shaving her legs and picking up a laundry basket. She started out with a functional movement and muscle firing test, enrolled in small group personal training doing corrective strengthening, rolling, stretching, and muscle resets along side implementing holistic nutrition and sleep optimization action steps.

In just 4 months she is completely pain free and has achieved the following goals:

Short Term Goals

• Your hips demonstrated having a posterior pelvic tilt

• You went from squatting 12" above parallel and now can squat down to parallel.

• Got your glutes to fire without hamstring or lower back compensations

• Got your piriformis to 120 degrees of flexion and 80 degrees of external rotation

• Got your knee caps gliding up/down/side to side

Long Term Goals

• Eliminated the tendonitis in your bicep and shoulder

• Eliminated the pain in your lower back and hips you’d experience after throwing your lower back out.

My client Nathan just achieved his second long term goals of leg pressing 3.5x his body weight (current max 700 lbs) making it even easier to stand pain free for 3 hours straight playing his guitar.

When I met Nathan he only could stand 20 minutes at work, and then would have to sit the rest of the day, because his knees hurt so bad. After completing his functional movement test he enrolled in 1 on 1 personal training, and after 10 weeks he eliminated his debilitating knee pain. He has achieved 13 short term goals to date.

1. Get my piriformis flexibility to 120 degrees (started at 80 degrees)

2. Get my heel 2” away from 90 degrees on a str leg raise (started at 15” away)

3. Get my calves to 70 degrees flexibility (started at 90 degrees)

4. Be able to abduct my hip to 50 degrees with no lower groin tension (started at 3 out of 10 tension) 

5. Be able to open up my hip with my knees bent down to 2” from the floor (started at 4.5”)

6. Got my shoulder blades to lay flat vs wing backwards

7. My shoulder blades to depress 1” (started with 0” of movement)

8. Get rotator cuff internal rotation flexibility to 7 o clock (started at 6 o clock)

9. Get my shoulder extension mobility to parallel (started 4” below)

10. 90 degree torso rotation mobility (started at 70 degrees)

11. Be able to lift my leg up in the air so my heel is at 90 degrees (Started: Right heel was 15” away, left heel was 12” away)

12. Increase strength of all Ab exercises by 25%

13.Increase strength of all Lower back exercises by 25%

My client Jose eliminated his debilitating neck pain, head aches, and migraines in just 6 weeks of small group corrective exercise coaching. When I met him he hadn’t done much exercising in over 2 years, was sitting 40 hours per week at home working remotely, and would experience pain in-between his shoulder blades, shoulders, and neck giving him migraines that would suck all of the energy out of him. These target areas where actually just compensating for his torso, lats, the front and back of his legs, calves, and toes which lacked the strength, mobility, and flexibility they should have. We recently did a follow up movement assessment showing that his neck, shoulder blades, torso, lats, and calves move terrific again. Achieving this eliminated his neck pain, headaches, and migraines making him feel full of life, and now can enjoy more traveling, hiking, and other adventures with his wife and daughter. A few exciting wins were how much progress he made in restoring his hamstring mobility. He now has 16 more inches of mobility from before. His favorite transformation is increasing the strength of his ab stabilizers doing loaded planks which went from 25lbs up to 180lbs.

My client Jeff worked the overnight shift in a massive warehouse managing tons of employees, walked 15-20,000 steps per shift, had poor posture, had super tight muscles from head to toe, and nothing was working to reclaim the strength he had from his college football days. 

After just a few months of corrective exercise coaching he reclaimed the mobility and flexibility he use to have back in college, could bend over and touch his toes again, and just by restoring his mobility and flexibility he instantly got stronger which he loved seeing his back squat immediately go up 75lbs and his bench press by 20lbs.

When Reka got started, she felt so slow and out of shape. She hadn’t worked out for a long time, and was dealing with lack of stability and pain in her low back, hip, and knee when doing projects around home, walking her dogs, and massaging her clients. After 3 months of small group corrective exercise coaching she could squat to parallel again, no more knee pain/instability, low back and hips are feeling great, and can enjoy working, walking her dogs, and traveling again pain free. 

My client Phil went from having low back pain for 20 years and zero flexibility to no pain, stronger than ever, and has terrific flexibility. When I met him he was hands down the most inflexible person I’ve ever worked with. He recently had retired, spent far too many years isolated in a chair working for corporate America, giving him legs that functioned like a pair of stilts. His biggest ailment was his low back pain that he’s dealt with for 20 years, which prevented him from being able to bend over or squat down to pick up something.

After 1 year of small group corrective exercise coaching he can easily perform his daily habits, no longer needs to power through his exhausting low back pain, enjoys active excursions on vacation with his wife, and works on exotic cars again.

When I met Tim he was suffering from persistent knee pain, frozen shoulder, and low back pain after a few crossfit injuries.

He thought these problems were just part of getting old, you just learn to live with it, and there’s nothing you can do about it.

After 5 months of small group corrective exercise coaching he was able to squat, touch his toes, shoulders move/feel great again, and now at the age of 76 doesn’t have to work around sore knees when working on his race car, and can wash and wax his yacht all by himself.

Short Term Goals Achieved

1. Your shoulder extension mobility is now parallel to the ground (started at 8" below)

2. Your supine hamstring mobility gets to 90 degrees with one knee bent (started at 10.5" away)

3. Your piriformis flexibility is now 120 degrees (started at 10 degrees to go)

4. Your shoulder blades move downward .5" (started at not moving)

5. Your shoulders internally rotate now to 7 o clock (started at 6 o clock)

Long Term Goals Achieved (Trained from 2011 - 2026)

1. Eliminated my persistent knee pain going up stairs or ladders doing home/cabin projects

2. Can carry 75lbs in a bucket up a flight of stairs

3. Eliminated my frozen shoulder

4. Eliminated my low back pain getting up off the ground

5. Dead lift 225 lbs (where it used to be prior to covid gym closures)

6. Bench press 165 lbs (where it used to be prior to covid gym closures)

When I met my client Mike. He was sitting for over 12 hours per day at his stressful job between local meetings, flying to meeting, and commuting. His body was stuck in a slouched position, which was giving him some shoulder and neck discomfort, and negatively impacting his energy levels throughout the day. After 3 months of small group corrective exercise coaching he no longer slouched, his neck and shoulder felt much better, and he had more natural lasting energy to enjoy his day.

Cameron reached out to me because his body didn’t function or feel the way he envisioned it should in his early 30s. He works a full time desk job, bikes to work the 2 days he has to go into the office, but didn’t have the strength to lift his bike over things to get it up to his office, his lower back and neck hurt all the time, his posture wasn’t the best, and he didn’t have the confidence that he could ski this winter or do chores around his house without hurting himself. He set the goal of being able to do a 1 minute plank in 1 month to help his posture, lower back pain, and improve his confidence that he could ski this winter without hurting himself.

After 1 month of small group corrective exercise coaching, he exceeded his goal and held a plank for 1 minute 13 seconds. In addition by targeting all of the weak and tight areas of his body, he increased his strength by 100%, eliminated his lower back and neck pain, can touch his toes again for the first time in 10 years, and has regained the confidence that he can downhill ski this winter and help out around the house without hurting himself.

He needed corrective exercise coaching support for his chronic knee pain. In just 3 months he’s fully functional and pain free.

He started out with a functional movement test to discover what muscles are weak and tight causing his pain.

His 5 star google review contains his inspiring story:

“I was experiencing some nagging knee pain, which I later learned was caused by a muscle tear in one of my thigh muscles. I hired 2 different physical therapists and followed their routines for over 1 year and the pain was less but it never went away affecting my daily life more than I liked.

I decided to get another opinion and found Andrew. His functional movement test and follow up report gave me detailed information and clarity on what’s going on and what my body needs. Andrew’s entire approach and corrective exercise program was more comprehensive than what I got from my 2 physical therapists and within a few weeks my knee pain was next to non-existent! I am very grateful for everything he has done for my knee pain, and if you have read this far and are looking for another opinion I would highly recommend reaching out to him!

Thanks again Andrew!”

My client David, who just retired, has been living with bone on bone in his hip for over 10 years. We’ve strengthened his stomach, back, legs, and feet muscles and tendons to compensate for the lack of cartilage he has. 

After just 1 year of corrective exercise and resistance training he’s gone from doing body weight on a variety of core strengthening exercises that support his hip up to 500+ lbs on them.

This has helped boost his strength on tons of other exercises, extend the lifespan of his degrading hip, and most importantly allowed him to keep up, pain free on 12 mile long hikes in the black hills with his 20 year old boys.

Long Term Goals Achieved:

Lifting 500+ pounds on a plate squat iso and calf raise iso

Back Squat my body weight on the bar

Bench Press my body weight on the bar

Dead lift my body weight on the bar

Short Term Goals Achieved:

Get piriformis hip flexion to 120 degrees (started at 100 degrees)

Eliminate upper groin tension

Abduct my hip 50 degrees with no pain

Get your hip flexors to lay flat on the floor

Current Back Squat max = 220 lbs

Current Bench Press max = 215 lbs

Current Dead Lift max = 275 lbs

Get rid of posterior pelvic tilt

Get glutes firing with no hamstring or QL compensation

Get piriformis hip ext rot to 80 degrees (started at 45 degrees)

I’ve personally been where my clients are having struggled with having plenty of extra body fat, prediabetes, high blood pressure, insomnia, debilitating low back pain, completely out of shape, and the low physical performance.

My fitness, health, and coaching journey began in 2003 and to this day I coach myself just like every client doing relevant testing, setting goals, implementing lifestyle action steps, and doing structured fitness programs.

Goals Achieved:

Eliminate my chronic back pain (If I threw it out, I’d have 2-7 days of debilitating pain to pain free)

My client was in this position when life and work had put his workout routine on hold for over 10 years, and the theory of “use it or lose it” caused him to get weak, lose muscle mass, and feel tight all over impacting his posture, inducing dull achy shoulder pain, and how he looks in his date night clothes.

He started out with a functional movement test to discover what muscles are weak and tight causing his pain. After completing his first 12 week corrective exercise program that we designed together, he doubled or tripled his strength on practically every exercise in his program, eliminated his shoulder pain, now has terrific posture, his date night pants fit perfectly, and he now can easily handle 10 mile hikes with his family.

Goals Achieved

1. Deadlifting 315 lbs

2. 450lbs Plate Squat Iso and Calf Raise Iso for 20 sec (Specialty exercise that targets your feet and core)

3. 170 lb Plank for 15 sec

4. 11 out of 20 areas now functionally move optimally again

My client reached out for fitness coaching support because he was dealing with dull and stabbing shoulder, bicep, forearm pain that would lead to tingly fingers and neck pain throughout his work day. He also had suffered a hamstring injury working out on his own, which lead to groin and hip flexor pain, and his feet and ankles would swell up after hiking or walking his dog.

After 1 year of corrective exercise and 1 on 1 personal training he has achieved 14 goals correcting all of his body discomfort, doesn’t have to worry about future injuries at the gym, his body now functions and feels great throughout the work day, and in his free time can enjoy hiking, play pickle ball, and walking his dog.

1. Eliminate stabbing shoulder, bicep, and forearm pain

2. Get my groin to feel good

3. Get tight hip flexors to feel good

4. Get 26.5" more hamstring mobility

5. Get my painful feet and ankles to go away

6. Get my neck to feel better

7. Get my shoulder blades to move down 1-2"

8. Get the big toe ROM to 70-75 deg

9. Get 4" more knee flexibility to a 0" gap

10. Left shoulder needed the following:

5” more extension mobility and flexibility

15 degrees more external rotation mobility

11. Right shoulder needs the following:

5” more extension mobility and flexibility

15 degrees more external rotation mobility

12. Get my piriformis flexibility to 90 deg ext rotation, 120 deg flexion with light tension

13. Gained 3" more hip mobility and now can squat to parallel