Synergy Movement Therapy

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06/01/2026

A lot of guys I talk to are still reliving their high school glory days in their heads. Back then, staying in shape was easy, before mortgages, desk jobs, and busy family schedules took over.

Now, they’re looking in the mirror and realizing they’ve lost that raw feeling of being strong and capable.

No matter what trends try to tell you, you are not going to feel good about your body if you are letting yourself go. You can’t feel useful if you’re spending all your free time on the couch.

If You Don’t Use It, You Lose It

Strength, movement, and fitness don’t just stick around forever. If you don’t use them, you lose them, and every doctor on the planet will tell you the exact same thing.

Look at the guys in their 70’s & 80’s who are still sharp, happy, and full of life. They aren’t sitting around.
They are out playing golf, hitting tennis balls, or walking the neighborhood. Staying active is exactly how they get out of the house and stay connected to their friends.

The Long Game

If you choose to sit still in your 40’s & 50’s, you are actively stealing from your future self. The further you slide right now, the harder it will be to be the grandfather who can actually get down on the floor and play with his grandkids later.

You don’t need to train like a kid anymore, but you do need to give your body a real reason to stay strong.

Staying active as you age is a choice you make today, not a roll of the dice when you turn 70.

Do you feel like you’ve let your strength and energy slide over the last few years?

Comment RBLD below, and let’s talk about how to get your movement back.

It’s that time of year again! Had Ms Blue out for a little spin today.
05/30/2026

It’s that time of year again! Had Ms Blue out for a little spin today.

05/29/2026

Back then, I only cared about getting stronger, lifting heavy without a single thought about how my body would feel down the road. Now that I’m in my fifties, my focus has shifted entirely to finding and fixing the actual limitations in my body.

I still want to be strong, but I don’t care about ego numbers anymore. I care about how well I can move right now, and how effortlessly I will still be moving when I am in my seventies.

If your shoulders are weak and painful, heavy overhead presses or endless, mind-numbing light band exercises won’t fix it. A good range of motion requires a deliberate mix of both: building strength while safely exploring the areas that are tight and weak.

Inside My Training

These two movements target the exact areas most people miss, but they are critical for improving posture and getting rid of shoulder pain.

The External Rotation (Video 1): Most people have rounded shoulders. Here, I’m exploring the depth of my internal rotation at the bottom, then actively strengthening my external rotation to help bring the shoulders up and back.

The Dumbbell Pullover (Video 2): I’m testing my overhead limits. Back in 2011, I separated my right shoulder during Jiu-Jitsu practice, and it used to literally pop out of place when I first tried this movement.

Today, my right shoulder feels great, and I can safely explore deep ranges of motion without worrying about reinjuring it.

Finding the Balance

I constantly float back and forth between high-repetition with lower-weight weeks, and lower-repetition with heavier-weight weeks.

This is why you can’t bench-press your way out of a tight joint restriction, and you can’t band-pull your way to a strong, youthful shoulder. You need both to build joints that don’t hold you back from daily life.

Imagine sleeping through the night without your shoulders aching, or tossing a ball in the backyard without worrying about paying for it the next day.

Where are you at with your own shoulder stiffness or injuries right now? Comment RBLD below, and let’s talk about where you’re feeling stuck and how to get your body moving smoothly again.

05/22/2026

Fifteen years ago, my back would lock up from just picking up my socks. But today, I have the total confidence to train Jiu-Jitsu and move without a second thought.

Here is exactly how I walked away from a constant, fifteen-year back ache without pills or surgeries:

Stopped Avoiding the Bend: Instead of protecting my back and staying stiff, I started teaching my spine how to safely round and handle weight again.

Woke Up the Hips and Hamstrings: I stopped treating my back like the enemy and started fixing the locked-up joints right below it that were forcing it to do all the work.

Built Real Trunk Stability: I focused on building deep, functional torso strength so my spine actually had a built-in support system when I twisted or lifted.

If you are tired of living in fear of making the wrong move and want to start rebuilding your spine’s capability, comment “RBLD” below and I’ll personally reach out to chat about the plan.

05/21/2026

When people see me doing deep squats at 50 years old, they usually assume I just have great genetics or that I’ve never dealt with a real injury.

The truth is completely different.

At 43, I thought my right knee was done. By the time I turned 46, I was entirely convinced I needed surgery.

Now I’m 50, and my knees feel better than they have in decades.

I didn’t accomplish this by going the traditional route or looking for a quick fix. I did it by slowly and systematically rebuilding the actual capability of my right knee.

Because of that slow approach, I’m able to train Jiu-Jitsu as much as I want today. I can get down on the floor and play with my nieces and nephews. I can go for long walks with my wife, and I have an overall confidence that my legs are solid—a feeling I haven’t had since my early twenties.

If you are sitting there watching this right now thinking your knees are just permanently broken down because of your age, I want you to know something.

Knee injuries don’t have to be the end of your physical capability. In fact, if you handle them right, that weak joint can actually turn out to become your biggest strength.

You don’t need a miracle, and you don’t need to try anything crazy today. You just have to approach your body in slow, steady ways that can be scaled to exactly where you are starting from.

Your knees aren’t done. They’re just waiting for the right plan.

Comment “RBLD” below, and I’ll personally reach out to discuss what that plan might look like for you.

It’s been a long time since I’ve gone out and gotten a new certification.Over the weekend, I officially finished my ATG ...
05/18/2026

It’s been a long time since I’ve gone out and gotten a new certification.

Over the weekend, I officially finished my ATG Level 1 certification. But for me, this wasn’t about a piece of paper for the wall. It was personal.

This started because I tore the meniscus in my right knee and was just trying to figure out how to make it strong and stable again so I could live my life.

Along the way, using these exact principles did a lot more than just fix my knee. It cleared up an old shoulder injury, ended over 20 years of lower back pain, and gave me back my confidence when I’m on the Jiu-Jitsu mats.

Fixing my own body was the spark for the RBLD Project.

I didn’t create this program from a textbook. I built it because I’m over 40, I was hurting, and I had to find a way to fix myself when nothing else worked.

Now, my goal is to help other people over 40 do exactly what I did: get rid of the aches, get your strength back, and keep your body moving smoothly for the long haul.

They say Father Time is undefeated. That might be true, but I’m not going down without a fight & you shouldn’t either.

05/14/2026

If you’re over 40 and your knees click every time you stand up, you’ve probably been told that “slowing down” is just part of the deal.

That’s a lie. You’ve been conditioned to believe that your best years are behind you and that you should start saying “no” to the things you love—like hiking or being out on the water—just to avoid a flare-up.

Why your knees actually hurt:

The Trap: You’re told to rest and avoid deep movement to “save” your joints.

The Reality: Resting an injury makes it weaker and stiffer. That’s why the chair feels harder to get out of every year.

The Solution: You don’t need less movement; you need better movement.

I’m in the gym 5 days a week because I refuse to ask my injuries for permission to live my life. I’m still rebuilding so that I can lead the way for my family instead of being the one they have to wait for.

You can win your ability back, but you have to stop accepting the “slow down.” 🐢👊

Stop letting a number decide what you can do.

Comment RBLD and let’s get you back to work.

04/29/2026

Most people over 40 treat mobility like a chore they have to do before the “real” workout. They spend 20 minutes on a mat stretching, only to have that tightness return the second they walk out the door.

The truth? Stretching and Mobility are not the same thing.

• Stretching: Increasing the temporary length of a muscle.

• Mobility: The ability to actively control a joint’s range.

Both have their place, but they are consistently misused. If you want your body to actually change, you have to stop treating mobility like a “warm-up” and start treating it like strength training.

To move safely and stay pain-free, your muscles, tendons, and ligaments must be able to handle force in those new ranges of motion. That’s why we use movements like the Incline Pigeon—we don’t just sit there; we progress it with external load.

This is how we RBLD the body to handle real-world stress:

✅ Phase 1: Foundation – Identifying and recovering lost movements to regain confidence.

✅ Phase 2: Integration – Teaching the body to move as a single, cohesive unit.

✅ Phase 3: Structural Loading – This is where we add the weight. We strengthen the tendons and ligaments in those deep ranges so they don’t “snap” when life gets heavy.

✅ Phase 4: Resilience – Developing athletic “snap” and confidence.

✅ Phase 5: Mastery – Living life on your terms, not your body’s limitations.

If you’re tired of being “permanently tight,” it’s time to stop stretching and start loading.
Comment RBLD and I’ll send you the roadmap to building a body that can actually handle the miles.

04/28/2026

Most guys my age are told they just need to “age gracefully.”

In reality, that’s just a polite way of telling you to accept the decline. It’s a trap that makes you think that giving up the things you love—being out on the water, hiking, or playing with your kids—is just “part of the process.”

I call BS.

I’m in the gym 5 days a week at 50 because I refuse to go quietly. I’m not training for a trophy or to hit some gym PR—I’m training because I refuse to ask my injuries for permission to live my life.

We’ve been conditioned to believe that once you hit 40, you’re officially over the hill. I believe you should put up a fight. I’m still at it every morning because I want to be vibrant and capable in my 60s and 70s. I don’t want to be the one the family has to wait for at the bottom of the trail.

Don’t accept the slow down. Rebel against the idea that your best years are behind you. 🐢👊

Stop acting like 40 is the end.

Comment RBLD and let’s get back to work.

04/28/2026

If you’re over 40 and you’ve been told to “just rest it” after a meniscus tear, you’re likely waiting for a recovery that isn’t coming.

I found out the hard way at 46 that resting was the worst thing I could do. The knee doesn’t heal well without blood flow and stability. It took me three and a half years to go from a 14-inch box to the loaded movements you see here, but it’s what actually saved my knee.

Here is the logic behind my recovery:

• Build the Blood Flow: I used the backwards treadmill to start. It’s a motion almost anyone can do to help increase blood flow into the knees and that blood flow is critical for the healing process.

• Improve Stability: My knee couldn’t support itself, so I used the Poliquin Step Up. I started with zero weight to build quad strength and improve ankle stability to take the stress off the knee joint.

• Strengthen the Joint: You have to get into deep knee-bending positions to strengthen tendons and ligaments. The Split Squat helped me fix the strength gaps between my legs so I stopped overcompensating.

• Protect the Knee: You can’t fix a knee without addressing the back of the leg. RDLs improved my hamstring mobility while strengthening the glutes and low back.

Everything here can be scaled. It’s not about rushing; it’s about smart programming that meets you where you are today. 🐢👊

Ready to stop the guess work?

Comment RBLD and I’ll send you our 5-minute Mobility Test. Let’s see where you’re starting from.

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Edina, MN
55435

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