Muscle Up Wellness & Recovery

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Muscle Up Wellness & Recovery

PREVENT. MAINTAIN. RECOVER. Movement based therapy to keep you active and healthy. Physical therapy

Whether you are an athlete looking to get back to competition or someone who wants to simply exercise safely and see progress, let me help you. Not only is physical therapy available for recovery and rehabilitation from injury, but also there to monitor your overall wellness and progress and seeking potential risks for injury to help aid in long term prevention. MUPT is run and owned by Kelsey Fink, who has earned her Doctorate of Physical Therapy and Graston certification, and is a certified CrossFit Level 1 Trainer. MUPT has the unique position to bridge the gap between rehabilitation and return to exercise, providing education on how to safely train and make gains while preventing future injury. I am always receptive to feedback and suggestions, I am here to help YOU. Please don't hesitate to contact me and let me know what you would benefit from to better your training and your overall well-being.

03/09/2026

The other night my mom and I went to a show where the performer talked about perspective.

He used his “yes nope” fortune coin as an example — not to give you answers, but to help you see the story you’re telling yourself.

He said if you get in a car accident, you could write two stories:

“I’m so unlucky this happened to me.”
or
“Wow… that could have been so much worse.”

Both are technically true.

I thought about this during the CrossFit open workout this week.

I’ve had 5 leg surgeries since I was 16, plus plenty of other injuries and childbirth trauma along the way.

The morning after, I walked my dogs with a sore (and more pain than I’d like) knee.

But the night before I hit one of my best workouts in a long time.

Same body.
Two different moments.

And I could write two stories:

“I’m always hurt. This never ends.”

OR

“My body is strong, adaptable, and still capable of doing amazing things.”

One of the biggest things I see with people in pain is the story they start to believe about themselves.

Pain is part of life.
Injury is part of being human.
But the story you attach to it can either trap you… or move you forward.

You are more capable than you think.

P.S. My knee is already on the mend, and I’m going to be ok 😉

02/21/2026

Whenever you’re ready, come check it out 💪🏽

02/18/2026

All time bench press PR for me at 180 # 🥳

No, I am not training it specifically through a strength cycle right now. As a person in their 30s who is wearing a lot of hats in life and juggling life things and does not have a recovery surplus, here is how I train:

✅ try to keep a consistent 3 days per week minimum of weights - if I feel good I push, if I don’t I just move what I feel safe with and what I know will make me feel good later

✅ try to keep 3-4 days of walking (30-45 minutes depending on weather) - outside is key for me

✅ prioritize protein intake and have a general idea of macros and cals, but also not stressing if my son wants to make an impromptu banana pie (true story, we made it healthy lol)

✅ trying not to rely on caffeine and remembering to get water in - starting my mornings with a glass of water and electrolytes helps

✅ sleep is what it is - little man has had a lot of bad dreams lately and post nasal drip making him cough at night, so lots of wake ups. When going into exercise, I take into consideration my sleep through the course of the week (did you know you can bank sleep for later??)

So for this lift - I woke up SO EXCITED to bench, which got my mindset right, AND, even though little man woke me up 4x the night before, I had banked some sleep for a few nights prior (at least less interruptions lol), I ate a good sized breakfast balanced with carbs fats and proteins, and had my caffeine after a glass of water and electrolytes. I didn’t have any shoulder pain like I had been dealing with (rehab exercises for the win!) and I felt good going through my warm ups.

I maybe go heavy like this once every 3-4 months now. It’s not a weekly attempt, not even monthly, because I don’t have the consistent sleep (that’s my biggest recovery factor). I try to keep everything else on point leading up to days I want to do something like this to give me the best shot.

And - at the end of the day - if I get there and it’s not feeling great - I’ll save it for another day. The pro of not competing or training for something at the moment is that I don’t HAVE to do anything if it’s not the right day for it ☺️

…but when it is the right day… 😈💪🏽

02/16/2026

I had a piece of salt in my shoe. And I was NOT having it at 5:30am 😡

I don’t obsess over “functional exercise” because sometimes, exercise can just be fun! However- skills I want to have for my life, like balance and leg strength, do take priority in my training and don’t get missed.

02/12/2026

Mobility.

For athletes. For rehabilitation. For super moms cleaning the lazy Susan.

Welcome to my raw, unfiltered mom life 🙈

02/02/2026

The amount of times I yawned in this workout 🥱

But we got it done. Attack this week. Happy Monday 💪🏽

12/29/2025

Here’s your reminder that you shouldn’t exercise to punish yourself for enjoying the holidays, with food that comes once per year and family and friends you get to see and spend time with.

But…you can exercise and do what’s fun for you and get a great pump from all the Christmas cookies and treats 😋💪🏽

I hope everyone is enjoying their holiday break - will be back in the office January 3. Reach out to schedule a check in appointment!

11/19/2025

And then we all go to bed 😴

Day in the life when I don’t go into work - checking on clients when I can, but this is why I usually wait until I’m uninterrupted during office hours or after bedtime 😅

Aiming for a lazy(ish) morning tomorrow!

11/15/2025

Don’t think this was my whole week.

I felt like CRAP this week. Like all I could handle was going for walks. So this is my first workout since Monday.

I am certainly not perfect in my exercise routine, and I wish I had the luxury I used to have of training anytime I wanted to.

So we spent a lot of outside time this week walking the dogs around and exploring. Next week is a new week 💪🏽

11/14/2025

Five Reasons Physical Therapy Won’t Work for You:

1- If you’re not ready to put in the consistent work—PT isn’t a one-day miracle.

2- If negative self-talk is running the show, it’s time to shift that mindset.

3- If you’re hoping someone else will do all the work for you, remember this is a team effort.

4- If you’re following every random Instagram tip instead of your PT plan, it’s easy to get overwhelmed.

5- Remember: You’re only in the office a short time. Real progress happens in all those hours outside, so keep consistent.

Stick with it and trust the process! 💪

11/06/2025

In order to keep working hard for all of my current clients and survive the upcoming holiday season, I am not taking any new clients until after the new year.

I love all the remote clients I have taken on and I love being able to help people work back towards their fitness goals 💪🏽 but I am at full capacity to be able to give my best for all of you and still show up for my in person clients (and still be a sane mama at home haha 😆)

Thank you all for trusting me with your health and wellness goals, and keep moving this holiday season!

10/29/2025

Hey, for only working with a PVC pipe or axle bar for the past few months, I’ll take it ☺️

Debated on just sitting by myself in quiet, but I had plenty of time to sit with myself between sets today lol 😆

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Rochester, NY
14625

Opening Hours

9am - 2pm

Website

http://www.muscleuppt.com/

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