MOYT Fitness

There is something truly unique to the arts like boxing, bjj, wrestling, Muay Thai, and Wing Chun…

And it can’t be replicated in any other training, sport or expression.

It’s the way you integrate upper and lower body movements, coordinating your thoughts in the process.

The rush of energy and clarity you get when you’re in a flow state.

It’s the good habits you build and the the old ones you shed.

It’s the people you meet on the journey…

And the ones that have been there through it all.👇🏻

Shout out to my cousin Marc, Marc Albano for coming over this morning for some boxing, mobility work and movement training.

One of the best sessions I’ve had in a long time.

Appreciate you. 🤜🏻🤛🏻

👉🏻 If you’re a martial artist, or if you’re not 🤷🏼‍♂️

👉🏻 And you’re interested in improving your strength, balance, coordination and overall movement👇🏻

Comment MOVE on this post or send me a DM ✅

I’ll reach out and explain how it works.

He asked for it…

No, he really did.

I’d be lying if I said I didn’t have fun doing it 😁 and we did about 15 takes per his request.

My son and my daughter engage in play fighting, wrestling and roughhousing with me regularly.

We go hard enough to exert ourselves and gentle enough so that no one gets hurt.

Roughhousing and play fighting is essential for bonding and development.

It is a daily occurrence at our house,

This can be challenging for kids when they go to school and are told “no play fighting.”

Trust me, I have taught elementary school for over 15 years, and there is no play fighting in my classroom.

This past year my son was in my class.

But he understands the boundary.

Play fighting at home.

Real fighting only if absolutely necessary.

No fighting in school.

Talk or walk.

What are your thoughts?

I’d love to hear from some of my teacher and parent friends!

We don’t stop moving as we get older…

We get older as we stop moving.

I don’t know who said that first, but it is so true.

To move well (with strength, balance, and coordination), and feel good in your body👇🏻

You need to keep active.

Keep jumping.

Keep playing.

Keep twisting.

Keep moving.

As parents, we also have an obligation to show our children the importance of movement in how it effects our bodies and minds. 💪🏻🧠

So that they can embody that same practice and live a long happy, healthy life.

Make the most of your time.

Move On Your Time.

2 of my favorites for hip strength and agility👇🏻

1. Plyo Curtsy lunge
2. Coiling jump Lunge

The curtsy lunge alone builds incredible durability in both the inside and outside of your hips.

When you add the lateral jump it requires you to balance and stabilize further on landing.

The jump itself is great for building explosive power and agility.

This is the same with the coiling jump lunge.

This is far more than a standard leg exercise. It recruits the fascia and core, and builds rotational strength that applies to martial arts, baseball, golf and everyday life.

These movements will help you build strength, balance and coordination.

👉🏻 Follow for more
👉🏻 Comment LONGEVITY for my complete framework for FREE
👉🏻 Comment or DM me MOVE26 to inquire about my programs and 1:1 coaching

Comment “LONGEVITY” and I’ll send you the framework that I use to help my clients and myself build strength, balance and coordination.👇🏻

It certainly isn’t easy.

But it definitely is doable.

If you are 40 and ⬆️ and want to be lean, strong, and athletic for a long time👇🏻

👉🏻 Follow a plan built for you.

👉🏻 Seek help from someone who’s been there.

👉🏻 Stick to it til you lose the motivation…and then keep going.

Motivation is BS.

There are no shortcuts worth taking.

The road to longevity is built on discipline and consistency.

Comment or DM me the word “COACH” to inquire about personalized coaching and planning. 🫱🏻‍🫲🏼

I picked the hottest day of the year to do landscaping…

I spent two hours in 96 degree heat crawling under bushes and pulling up roots.

What’s the point? 🤔

👉🏻 I feel great physically and mentally
👉🏻 I still have energy for the rest of the day (refueling is key)
👉🏻 I did it in a way that further strengthened my body 💪🏻🧠

That’s what these movements are for.

To keep us moving, and not just during our workout time.

Humans were designed to move all day long.

Not sit for hours.

Not stare at a screens.

We were meant to move.

👉🏻 Comment “CRAWL” and I’ll send you a written and video crawling pattern routine that will get your whole body fired up. 🔥

Know where to start👇🏻

First of all, I’m a hypocrite.

I am absolutely guilty of wanting to try the most complex, coolest looking exercise before considering if my body can even handle it.

Thankfully, after over 15 years of of experience practicing, coaching and teaching…

I’ve fallen in love with what’s important👇🏻

Core stability ✅
Integration ✅
Coordination✅
Strength ✅

Understanding how to build a solid foundation in your body, so you can continue to build as you get older is where we start. 💪🏻🧠

If you want a better understanding of how I train, and how I approach coaching👇🏻

👉🏻 Make sure you’re following me (Coach Nick) Nick Plefka | Movement Coach

👉🏻 Comment “BASICS” and I’ll send you my complete framework.

If you’re interested in building strength, balance and coordination that will last a lifetime and even increase that lifetime👇🏻

Comment or DM me the word “MOVE26” and I will personally reach out and help you get started.

10-15 minutes is enough👇🏻

Especially for the busy parent trying to balance their own physical and mental well-being, while working and taking care of their family.

MOYT Fitness stands for Move On Your Time.

That’s exactly what I teach my clients how to do.

👉🏻 Move in a way that builds strength, balance and coordination
👉🏻 Maximize the time they are given with full body integrated movement
👉🏻 Develop consistent habits that build discipline, longevity and a better quality of life

🚫 No need to leave home
🚫 No weights necessary
🚫 No excuses

If you want to see what I mean👇🏻

Follow me 👉🏻 Nick Plefka | Movement Coach

If you are interested in improving your overall quality of life through better movement and mindset👇🏻

Comment MOVE26 and reach out and explain how it works.

Neck pain can really suck the joy out of life.

There can be a great number of contributing factors to neck pain and stiffness, but one of the main ones isn’t even your neck…

Tightness and imbalance in your upper back muscles like your lower and upper traps and rhomboids could be the bad guy.

Shoulder CARs (controlled articular rotations) are a great way to mobilize the shoulder blades and loosen up that area that could be causing you to look like Batman Everytime someone calls your name.

Give these a try👇🏻

👉🏻 4-5 rotations
👉🏻 3-4 times throughout the day

*First thing in the morning is key

You can do them sitting or standing.

Stop trying to jump right into complex movements.

Yeah, 360’s look cool…

But can your shoulders handle the movement under load?

Do you know how to brace your core through the pendulum to protect your spine?

Slow and controlled is always where we start.

Controlled articular rotation with light weight is a great way to prep for the 360 swing.

👉🏻 Comment “SHOULDERS” and I’ll send you a full routine to start building bullet proof shoulders with or without the steel mace.