Knetic64

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Knetic64 No hype. Just smart training built around your body and your life.

NASM-CPT | Longevity & Movement Trainer for Adults 50+

Strength, mobility & stability for the life you're still building.

đź“Ť Los Angeles | In-person, outdoor & online training.

09/22/2026

Last week we talked about Upper Crossed Syndrome - what sitting does to your upper body. This week it is the lower half.

Lower Crossed Syndrome is what prolonged sitting does to your hips and lower back. Your hip flexors and lower back become tight and overactive from being held in a shortened position all day. Your glutes and deep abdominals become weak and underactive because sitting essentially switches them off.

The result is an exaggerated lower back curve, a forward tilting pelvis and glutes that cannot fire properly when you need them. For most people this shows up as lower back pain, hip tightness and poor posture from the waist down.

The good news is it responds very well to targeted stretching and strengthening. Full breakdown in the first comment.

And my new YouTube series Your Body in Motion launches October 1st. Subscribe at the link in my bio to be first to watch.

Share this with someone who sits at a desk all day.

Get out here. I am still moving.

09/19/2026

Poor posture from sitting is not just a movement problem. It is also an inflammation problem. And what you eat is either helping you recover from it or making it worse.

Prolonged sitting increases systemic inflammation throughout your body. That inflammation stiffens the muscles and connective tissue that Upper Crossed Syndrome has already shortened and weakened. The tight chest muscles, the rounded shoulders, the forward head all feel worse and recover more slowly when chronic inflammation is running in the background.

The practical takeaway is simple. Eating to reduce inflammation is eating to move better. The two are directly connected.

Full food list in the first comment. And stay tuned - new YouTube series coming very soon on different parts of the body. Subscribe at the link in my bio.

Share this with someone who sits at a desk and wants to move better.

Get out here. I am still moving.

09/17/2026

I am walking through the Old LA Zoo today and I have to tell you something. This place is about to become very familiar to you.
This is the location I have chosen for my new YouTube series that is launching very soon. I cannot wait to share what we have planned here.

But while we are here I want to talk about something simple you can apply on any walk. The way you carry yourself when you move matters more than most people realize.

Walking with your chest open and your arms swinging naturally is not just about looking confident. It actively counteracts the rounded shoulder and forward head patterns that hours of sitting create. Your upper back muscles engage. Your thoracic spine opens. Your breathing improves. All from walking the way your body was actually designed to.

Tips for keeping your upper back and core engaged when walking outdoors in the first comment.

Share this with someone who wants better posture without going to a gym.

Get out here. I am still moving.

09/05/2026

Here is something most people get wrong about rest days. They ease up on their protein intake because they are not training. That is the opposite of what you should do.

Rest days are when your muscles are actively repairing and rebuilding from the stress of training. That process requires protein and plenty of it. If you are not eating enough your recovery suffers and so do your results.
After 50 protein needs are higher than most people think. Aim for 0.7 to 1 gram per pound of body weight on rest days just as you would on training days.

Best recovery foods in the first comment. Share this with someone who trains hard.

Get out here. I'm still moving.

09/03/2026

Not every day needs to be a workout. But rest does not mean doing nothing.

Active recovery is about keeping your body moving gently without adding stress to your system. One of the simplest and most effective ways to do that is a walk. One mile, two miles, three miles, whatever feels right for where you are right now. No pressure. No pace goal. Just movement.

I brought Rosie. She is always my best pal on days like this and she never needs convincing to get outside.

Easy rest day activity ideas in the first comment. Share this with a walking buddy.

Get out here. I'm still moving. And resting.

09/01/2026

Rest days are not a break from training. They are part of training and most people over 50 are not taking enough of them.
Here is what is actually happening. The workout creates the stimulus. Your muscles experience stress, small tears form in the muscle fiber, and during recovery those tears repair and the muscle comes back stronger. Skip the rest and you interrupt that process. You end up doing more work for fewer results.

After 50 recovery takes longer than it did at 30. That is not a weakness. That is biology. Work with it.

3 ways to build rest into your weekly routine in the first comment including what I personally do. Share this with someone who never takes rest days.

Get out here. I'm still moving.

08/29/2026

My client Jen Menchaca surprised me with a very special gift this week. Fresh eggs from her own hens. Their names are Chanel, Dior and Prada and I am not making that up.

It could not have been more perfectly timed for this video because eggs are one of the only natural food sources of vitamin D. And vitamin D is what allows your body to actually absorb calcium and use it to build and maintain strong bones.

Most people focus on calcium alone. But without enough vitamin D the calcium you eat largely passes through your system without doing its job. They work as a team.

Full list of the best foods for bone health in the first comment. Share this with someone who needs it.

Get out here. I'm still moving.

08/27/2026

Every step you take on this trail sends vibrations through your body. And those vibrations excite cells called osteoblasts to produce more bone.

That is not a metaphor. That is your biology working for you in real time right here on the trail up to the Griffith Observatory.

Weight bearing outdoor movement is one of the most natural, enjoyable and effective ways to keep your bones strong as you age. You do not need a gym. You need a trail.

And at my age I will take every excuse to be out here with a view like this.

Get out here. Share this with someone who needs a reason to hit the trail.

I'm still moving.

08/25/2026

At my age, without exercise, I would be losing around 1 percent of my bone density every single year. Most people do not realize what is happening until something breaks.

Bone loss after 50 is real. But it is not inevitable and it is not something we have to just accept. Weight bearing exercise is the most effective tool we have to slow it down. Every time you put load through your bones you send a signal that tells them to stay strong.

You do not need heavy weights or a gym to get started. Walking, hiking and bodyweight exercises all count as weight bearing activity.

3 bone strengthening exercises in the first comment. Share this with someone who needs to hear it.

Get out here. I'm still moving.

08/22/2026

Cutting calories too aggressively after 50 is one of the most common nutrition mistakes I see and it almost always backfires.

When you eat too little your body does not just burn fat for fuel. It breaks down muscle tissue too. That accelerates the very muscle loss we are trying to fight. And once muscle is lost it is significantly harder to rebuild after 50.

The goal is not to eat less. The goal is to eat smarter. Keep protein high even when reducing overall calories. Cut refined carbs and added sugars first. Build meals around nutrient dense whole foods.

Full breakdown in the first comment. Share this with someone who needs to hear it.

Get out here. I'm still moving.

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