Kees to Functional Fitness

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Kees to Functional Fitness Exercise Science (Rehabilitation)

Helping active adults & athletes move better, prevent injury, and build lasting strength through corrective exercise.
✔ Online & In-Person Coaching
✔ Movement Assessments
✔ M.S.

What a whirlwind of a week last week was! First, the Health & Fitness Hers cover and article came out — and I still can’...
09/20/2026

What a whirlwind of a week last week was!

First, the Health & Fitness Hers cover and article came out — and I still can’t quite believe I WON THE COVER! Such a cool experience, and I absolutely love how it turned out.

Then it was time to kick off competition season at the Upstate Supershow — and what a way to start! 🏆

🥇 1st Place — Masters 45+
🥉 3rd Place — Open Class A

I walked away so proud — not just of the placings, but of the progress I’ve made since last season. I felt confident on stage, had so much fun, and got some great feedback from the judges that I’m excited to take back to work with me.

A magazine cover AND a competition win in the same week?! I’d say that was a pretty spectacular week.

Now it’s back to work, because the ultimate goal for this season is still ahead — the Ben Weider Natural Pro/Am Championships in November. 💪🏼✨

09/02/2026

MOVEMENT MINUTE: Cable Glute Kickback

Want to get more out of your glute kickbacks? Stop trying to kick your leg as far back as possible.

Instead:

✓ Stabilize your upper body
✓ Brace your core
✓ Drive the movement from your hip
✓ Squeeze the glute at the top — without arching your lower back

Using a supported position like this helps reduce momentum so you can focus on actually loading the glute instead of just swinging the leg.

Ready to take your glute training to the next level? Send me a DM and let’s talk.

Better movement → better results.

You have goals. You just might need the right plan to get there.That’s where I come in.As a movement coach, I help women...
08/14/2026

You have goals. You just might need the right plan to get there.

That’s where I come in.

As a movement coach, I help women build strength, confidence, and sustainable habits with coaching designed around their life—not someone else’s.

Ready to see what that could look like for you?

DM me MOVE and let’s chat.

08/04/2026

💙 Movement Minute

Strong shoulders make everyday life easier.

Looking toned is just a bonus. 😉

Lateral raises help improve shoulder strength, posture, and stability for everyday activities like lifting groceries, reaching overhead, and staying active.

Try 2–3 sets of 10–15 controlled reps with a weight that allows you to maintain good form.

What's one area of your body you'd like to get stronger?

Follow Kees to Functional Fitness for simple movement tips that help you move better, feel stronger, and stay active at every age. 💙

The face on the left is determined. The face on the right is disciplined.What you don't see in these photos are the hund...
06/09/2026

The face on the left is determined. The face on the right is disciplined.

What you don't see in these photos are the hundreds of decisions that happened in between.

The early mornings.
The packed meals.
The work trips.
The workouts when motivation wasn't there.
The consistency when nobody was watching.

I've had a front-row seat to this transformation, and I couldn't be more proud of my husband.

What impresses me most isn't the physical change, it's the mindset behind it.

He didn't wait for the perfect time.
He didn't make excuses when work got busy.
He didn't start over every Monday.

He simply made his health a priority and kept showing up. For years.

While I wasn't his coach, I am his biggest cheerleader. That's why I'm sharing this today.

Because his story is proof that lasting results don't come just from motivation. They come from consistency, planning ahead, and making a commitment to yourself even when life gets busy.

You don't need perfection. You need consistency.

And if you're willing to do what he did consistently, your results will come too.

The Ms Health & Fitness weekend has begun!!
05/01/2026

The Ms Health & Fitness weekend has begun!!

Do you need a new routine? Shoot me a DM and let’s get started sculpting your back!
04/21/2026

Do you need a new routine? Shoot me a DM and let’s get started sculpting your back!

Address

602 Kingston Way
Fort Mill, SC
29715

Opening Hours

Monday 6:30am - 8am
5pm - 7pm
Tuesday 6am - 8am
5:30pm - 6:30pm
Wednesday 7am - 8am
4:30pm - 6:30pm
Thursday 6:30am - 8am
5pm - 7pm
Friday 6:30am - 7:30am
Saturday 8am - 12pm

Telephone

+13014816115

Website

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