BK Performance and Wellness where strength meets longevity. Personal & semi-private training for 30s–60s+ athletes and active adults. Move better. Live stronger.
12/12/2025
One skipped day isn’t your December.
Holiday plans get messy. Travel, parties, late nights, and suddenly workouts get pushed to January. That mindset steals the whole month!
The fix is simple: resume fast with a clear plan.
BK Fit On-Demand gives you a custom 10-week workout plan and an easy meal plan you can follow anywhere. Join now and unlock our 10-Week Game Plan for FREE. Every session is mapped out and ready when you are.
Don’t let one skipped workout snowball into a lost week. Get ahead now so January feels like maintenance, not a comeback tour. DM today.
12/11/2025
December chaos is real, your training doesn’t have to be!
It’s not a lack of hours; it’s scattered energy and too many choices.
That’s why we built BK Fit On-Demand: a coach in your pocket with a clear, 10-week plan you can do in 15, 30, or 45 minutes—morning, noon, or night. No guesswork. Just guided sessions that build strength, protect your joints, and boost energy with solid form and simple progressions.
Open the app, press play, and follow the structure—at home, the gym, or while traveling. Warm-ups and cooldowns are built in so recovery stays on track.
Start this week and keep momentum through the holidays; when the plan is ready, workouts get done. Don’t let the season steal your consistency!
Ready to simplify your routine? Sign up for the BK Fit On-Demand and train on your schedule. DM us.
12/10/2025
Most workouts don’t fail in the gym; they fail in your head.
Too many choices, too much planning, and the “maybe later” feeling can drain your energy before you even warm up. Keep it simple and repeatable.
✅ Block a small window you can keep
✅ Follow a clear plan—no guessing
✅ Train with clean form and a short cooldown
✅ Let small wins add up to big results
BK Fit On-Demand is the easy button: a 10-week program with guided sessions you can do in 15, 30, or 45 minutes—at home, in the gym, or on the road. Warm-ups, cooldowns, and form cues are built in, so you can press play and train without overthinking.
Get access to BK Fit On-Demand today. DM us!
12/09/2025
The holidays hit hard, but losing your momentum doesn’t have to.
Between the parties, the late nights, the travel, and the “I’ll get back on track after this,” it’s easy to feel like your routine slipped through your fingers. And honestly? It happens to the best of us.
People like us—the former athletes, the everyday movers, the ones who still crave strength, mobility, and feeling capable, don’t need guilt right now. We just need a structure that actually fits the season.
It’s not the extra dessert or the holiday dinner that slows progress. It’s going through these next few weeks without a plan.
That’s exactly why I built the BK Fit On-Demand Program, so you can stay strong, consistent, and confident even when life gets festive and full.
✔️ Customized strength + mobility sessions
✔️ 2–4 workouts weekly you can do anywhere
✔️ A simple meal plan for busy, holiday-heavy schedules
✔️ Support in your back pocket no matter where you’re celebrating
Whether you’re 30, 40, 50, or 60+, juggling family gatherings, travel, work, kids, grandkids, or a packed social calendar, this lets you move like an athlete while still enjoying the season.
This is the moment most people fall off. You don’t have to. DM us to start your journey today.
12/06/2025
Strong for real life beats big for show.
Most people don’t want a stage physique, they want to move well, stay pain-free, and keep up with the people they love.
That’s our lane. We coach individuals, NOT templates. Your plan is built around your capabilities and your goals, with clear guidance and steady progress so you can live stronger without burning out.
This is practical performance for the 30–60+ crowd (and anyone who trains with that mindset): better movement, dependable strength, and long-haul mobility.
Beat the holiday drift! Get coached, get confident, and get it booked while spots remain. DM us now!
12/05/2025
Holiday chaos steals your time ONLY if you let it.
This season gets busy fast—travel, family, shopping, cooking, all the little things that stack up. And for those of us who grew up moving, training, competing, or simply loving the feeling of being strong, this time of year can leave us feeling off our game.
But here’s the truth: it doesn’t take an hour to stay consistent. It takes INTENTION. Just 15 minutes. A tiny pocket of time that keeps your body awake, your joints happy, and your strength moving in the right direction.
And if you want structure without overwhelm, something that meets you where you are and guides you toward real progress through the holidays and beyond, I built something for YOU. A plan you can follow at your own pace, anywhere you are, even if December tries to knock you off track.
BK Fit On-Demand gives you a full 10-week training plan designed for busy people who still want to feel strong, athletic, and capable.
Join today and stay consistent while everyone else waits for January to start over. Tap the link in my bio or DM me if you want a spot before this holiday wave hits!
12/04/2025
Strong swings start before you swing.
If you want lean strength, real mobility, and a back that feels good tomorrow, your setup matters.
Most pain comes from rushing; most progress comes from clean patterns and consistent reps. When you take a second to organize the bell and your body, every swing feels athletic, confident, and repeatable, so you can keep up with work, family, and the life you love for years.
At BK Performance and Wellness, we keep it supportive and straightforward: move well, progress weekly, build longevity.
Holiday schedules are stacking up. Grab your coaching spot before we close this week’s roster. DM us.
12/03/2025
The holidays don’t have to be the reason you lose your edge.
We know the season gets full—travel, parties, family. That’s exactly why we built BK Fit On-Demand: a $29/month subscription that delivers a 10-week custom workout plan + meal plan straight to your phone.
You’ll train like an athlete with kettlebells, bands, and bodyweight—minimal gear, anywhere—so you stay consistent, build lean strength, and move better without rearranging your life.
If you want longevity, energy, and joints that keep up with kids and grandkids, this is your playbook. Start now and head into Christmas feeling strong instead of starting over later.
Minimal gear. Maximum results. All in your pocket. Cancel anytime.
Want the plan that fits your holiday schedule? DM us.
12/02/2025
Back pain isn’t from the kettlebell; it’s from the way we move with it.
You deserve training that supports real life: playing with the kids, weekend adventures, and waking up without nagging aches. Kettlebells can be a powerful ally for lean strength and lasting mobility when movement quality leads the way.
Hit the play button and watch this video for a quick kettlebell how-to, then bring that focus into your next session!
At BK Performance and Wellness, we keep things simple, supportive, and sustainable, so you build confidence, stay consistent, and feel better week after week.
Start December strong! A few form-focused coaching spots and Kettlebell Lab Semi-Private Training Classes are open this month. Secure yours now. DM us.
12/01/2025
December is loud; your training should be simple.
If you’re a former athlete or someone with that “get it done” mindset, this season doesn’t have to knock you off course.
BK Fit On-Demand gives you a plan that fits real life: a 10-week custom workout plan and meal plan for $29/month, designed for busy people who want lean strength and better mobility with minimal gear.
Whether you’re traveling, living outside Brooklyn, or just can’t make it to the studio, the whole program lives in your pocket. Open the app, follow the day’s session, feel the win. No fluff. Just efficient workouts and progress you can feel.
The BK Fit On-Demand is also a great gift! Wrap up the gift of strength for someone you love and start together. December is moving fast, start now so January feels easy. DM us.
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Contact The Practice
Send a message to BK Performance and Wellness LLC:
12 years ago, I started on the journey to create Bradley’s Performance + Wellness. An active kid and a college athlete, I liked the way my body moved and felt when I was performing physically. In my Senior year in College, I made the difficult choice to hang up the cleats. I felt called in another direction. There was a voice; I wasn’t sure where it was coming from but this voice was telling me to lead, motivate, and teach. That is when I decided to redirect my energy to helping people, praying the way to
do this would be revealed.
I began to coach high school football at my alma mater with a few of the same coaches who once coached me. I loved motivating and teaching the students how to perform better. Coaching was enjoyable but it wasn’t quite “it” for me.
Not having the same workout schedule as a college athlete, I was beginning to notice life catching up to me physically. Coaching football and playing football were 2 very different activity levels. I was teaching young adults how to drive and motivate themselves, the real test would be could I work
in my own Performance + Wellness?
I created a program of cleaner eating and working out. I wanted my performance back! My family members noticed not only my dedication but the difference my program was making for me. They asked if I had considered becoming a fitness coach or a trainer. Often I would get the “have you thought about training people?” question. In the beginning, it would go in one ear and out the other. One of my lovely aunts asked if she could pay me to come to her home and work with her to build up her core strength. We worked together for a few weeks, she got the results she was looking for! I considered it a HUGE success! AND I was hooked!
“One of my greatest joys is to see people get healthier, to help them exceed their expectations and actualize their goals. All while realizing that exercise is fun”.
Private Training Sessions are designed to create your best self. Your first session will begin with a movement assessment to analyze your flexion, extension, cardiovascular fitness, functional movement and body/muscle structural alignment. From there, a tailored program is designed to get you moving towards your goals. We know that not every movement is for everybody and your program is designed for YOU.
With full body strengthening and awareness, the movements are tailored to create a strong foundation that creates better performance in every area of your life. If your body doesn’t move properly, you will never reach your goals. Book a session today!
