Buckley Body Solutions

A lot of the changes I’ve made in my post-neck injury training are things I should have been doing all along.

Posture matters. Core strength matters. Activating the right muscles at the beginning of your workout matters.

If you have neck issues or want to prevent them in the future, I can help.

My pain. Your gain.

A lot of the changes I’ve made in my post-neck injury training are things I should have been doing all along. Posture matters. Core strength matters. Activating the right muscles at the beginning of your workout matters. If you have neck issues or want to prevent them in the future, I can help. My pain. Your gain. #fitasbuck #yournewpersonaltrainer #virtualtraining #fitover40 #correctiveexercise #injuryprevention #improveposture

A 2022 study published by
The TH Chan School of Public Health found that people who followed the minimum guidelines for physical activity—150–300 minutes per week of moderate-intensity activity, or 75–150 minutes per week of vigorous-intensity activity—reduced their risk of early death by as much as 21%.

But people who exercised from two to four times the minimum were able to lower their risk by as much as 31%.

A 2022 study published by The TH Chan School of Public Health found that people who followed the minimum guidelines for physical activity—150–300 minutes per week of moderate-intensity activity, or 75–150 minutes per week of vigorous-intensity activity—reduced their risk of early death by as much as 21%. But people who exercised from two to four times the minimum were able to lower their risk by as much as 31%. #fitasbuck #longevity #keeponlivin #alrightalrightalright #mcconaughey #legday #stabilityball #squats #sumosquats #yournewpersonaltrainer

Active recovery sessions -ease soreness -prevent injury -improve performance #fitasbuck #fitat40 #functionalfitness #activerecovery #dynamicstretching #moveyourbody

The Leg Day Demandments:
1) Thou shall not skip leg day
2) Thou shall train lower body balance and stability
3) Thou shall train lateral movement

The #fitasbuck Leg Day Demandments: The #fitasbuck Leg Day Demandments: 1) Thou shall not skip leg day 2) Thou shall train lower body balance and stability 3) Thou shall train lateral movement #lateralhiphinge #stepups #legday #lowerbodyworkout #balancetraining

It took a lot of patience, know-how and focused movement to bring my neck and shoulders back up to speed. If I want to keep it that way, I need to keep doing the work.

I want to help you move past your injuries or— even better— prevent future injury.

is a great way to prevent the need for .

It took a lot of patience, know-how and focused movement to bring my neck and shoulders back up to speed. If I want to keep it that way, I need to keep doing the work. I want to help you move past your injuries or— even better— prevent future injury. #prehab is a great way to prevent the need for #rehab. #fitasbuck #fitat40 #correctiveexercise #fitness #physicaltherapy #personaltrainer #exercise #personaltraining #mobility #injuryprevention #strength #posturecorrection #posture #sportsrehab #functionaltraining #workout #health #movement #neckpain #strengthandconditioning #posturecorrector #shoulderpain

You don’t need to do crunches to build your abs. I don’t do ‘em at all. I can’t. I have a history of neck and shoulder issues. It’s okay. There are so many other/ better exercises that build core strength.

Hit every muscle in your core without doing a single crunch with these exercises.

l

Working your core isn’t just about building a 6-pack (it definitely helps, though). A strong core helps improve posture, athletic performance and can help ease back pain. #fitasbuck #Strengthandconditioningcoach l#Personaltrainer #womenshealth #menshealth #upperwestsidepersonaltrainer #fitat40 #nycfitness #corestrength

Strength training is the best anti-aging treatment on earth.

Strength training is the best anti-aging treatment on the market. And it only gets more important as you get older. I can help you build muscle so you can feel better, move better, and, yes, look better. FitAsBuck.com #fitasbuck #fitnessover40 #fountainofyouth #reasonstoworkout #betterthanbotox #yournewtrainer

It’s a windy, freezing concrete tundra out on the sidewalks of New York City.

A reminder why balance and stability training is so important.

The ability to steady oneself so they don’t fall; to change directions suddenly with ease and to catch oneself during a fall all come in handy on a day like today.

It’s a windy, freezing concrete tundra out on the sidewalks of New York City. A reminder why balance and stability training is so important. The ability to steady oneself so they don’t fall; to change directions suddenly with ease and to catch oneself during a fall all come in handy on a day like today. #fitasbuck #nycfit #balancetraining #stability #selfcare #brrrrr

Slow and steady won’t just win you the race, it increases muscular endurance,is conducive to better form and forces stabilization. Plus, all that time under tension will build a body shredded like wheat.

Slow and steady won’t just win you the race, it increases muscular endurance,is conducive to better form and forces stabilization. Plus, all that time under tension will build a body shredded like wheat. #fitasbuck #timeundertension #strengthtraining #strengthtraining #protip #yournewpersonaltrainer #functionalfitness

One of the biggest obstacles in building consistency in an exercise program is muscle soreness.

One of the best ways to ease soreness, prevent injury and maintain consistency is to devote a little bit of time on rest days to active recovery.

“Let me get this straight,” I hear you saying, “you want me to exercise on my day off? That doesn’t sound like rest at all. Can’t I just chill on my couch and binge Love is Blind?”

I hear you. My response:

“Relax. You don’t need to go crazy. In fact, don’t. Just a little moderate, low impact movement. A walk, a leisurely bike ride, some yoga or dynamic stretching will do the trick. Don’t over-do it but do something.

And then enjoy Love is Blind.”

Today is my rest day. This is the active recovery sequence I did this morning.

One of the biggest obstacles in building consistency in an exercise program is muscle soreness. One of the best ways to ease soreness, prevent injury and maintain consistency is to devote a little bit of time on rest days to active recovery. “Let me get this straight,” I hear you saying, “you want me to exercise on my day off? That doesn’t sound like rest at all. Can’t I just chill on my couch and binge Love is Blind?” I hear you. My response: “Relax. You don’t need to go crazy. In fact, don’t. Just a little moderate, low impact movement. A walk, a leisurely bike ride, some yoga or dynamic stretching will do the trick. Don’t over-do it but do something. And then enjoy Love is Blind.” Today is my rest day. This is the active recovery sequence I did this morning. #fitasbuck #fitat40 #functionalfitness #activerecovery #yoga #zone2cardio #dynamicstretching #moveyourbody

It seems like just yesterday I was chilling on a beach in Punta Cana. (It was.)

After sitting on an airplane for 3 1/2 hours and sitting in holiday season NYC traffic for 90 minutes on the ride home from the airport. It was exhausting.

When I woke up, my hips and neck felt a bit tight and I felt tired. Even if today wasn’t a day to “go hard or go home”, it was important to move a little bit. So I took it easy with a dynamic stretching session focusing on breathing and range of motion. It did the trick.

After a long day of travel, a little dynamic stretching goes a long way.

It seems like just yesterday I was chilling on a beach in Punta Cana. (It was.) After sitting on an airplane for 3 1/2 hours and sitting in holiday season NYC traffic for 90 minutes on the ride home from the airport. It was exhausting. When I woke up, my hips and neck felt a bit tight and I felt tired. Even if today wasn’t a day to “go hard or go home”, it was important to move a little bit. So I took it easy with a dynamic stretching session focusing on breathing and range of motion. It did the trick. After a long day of travel, a little dynamic stretching goes a long way. #fitasbuck #yournewpersonaltrainer #mobilitytraining #dynamicstretching #functionalfitness #fitat40 #flexibility

I am thrilled, excited and honored to be heading to Punta Cana to officiate the wedding of my dear friends and clients @blairpecka and @arora026 . @toray75 are so happy for you both. But wait, there’s more. The day before the wedding I’ll be leading a Beach Workout for the attendees. Today, I did my final run through of the #BeachBuckUp . I’ve worked out modified versions of all of the exercises so it’s appropriate for people of all fitness levels. It’s gonna be a lot of fun. Blair, Sumeet, congratulations! We’ll see you in the DR!

How deep is your lunge?

Let’s talk about range of motion. The depth of a lunge or a squat isn’t just a matter of lower body strength. Stability is just as much— if not more of a factor. And I’m not just talking about your hips and knees. Ankle, foot and core stability is just as important in being able to reach optimal range. That’s why my training programs all start with stabilization training. Stability is the foundation of fitness.

***ybuilder

How deep is your lunge? Let’s talk about range of motion. The depth of a lunge or a squat isn’t just a matter of lower body strength. Stability is just as much— if not more of a factor. And I’m not just talking about your hips and knees. Ankle, foot and core stability is just as important in being able to reach optimal range. That’s why my training programs all start with stabilization training. Stability is the foundation of fitness. #Workout #Fitness #wellness #Bodyweightworkout #hiit #nycfitness #nyctrainer #Strengthandconditioningcoach #Strengthtraining #Personaltrainer #womenshealth #menshealth #legday #athomeworkout #b***ybuilder #squats #lunges #fitasbuck #homeworkout #stability

Were you traveling last week?

Did you spend a fair amount of time in a car or a train or (gulp) a bus?

Maybe you were on a plane with your feet trapped under the serving tray for hours on end while a restless child (or adult) kneed you in the back?

Planes, trains and automobiles (great flick!) can take their toll on your hips knees and lower back.

***ybuilder

Were you traveling last week? Did you spend a fair amount of time in a car or a train or (gulp) a bus? Maybe you were on a plane with your feet trapped under the serving tray for hours on end while a restless child (or adult) kneed you in the back? Planes, trains and automobiles (great flick!) can take their toll on your hips knees and lower back. #fitasbuck #correctiveexercise #Strengthtraining #Personaltrainer #womenshealth #menshealth #legday #athomeworkout #homeworkout #travelworkout #bodyweightexercise #b***ybuilder #fitat40 #runnersknee

Balance is all about putting the pieces in the right place so they can work together in perfect harmony.

Balance is all about placing all of the pieces in the right place so they can work together in perfect harmony. #balancetraining #fitasbuck #functionalfitness #fitat40 #legday #yournewpersonaltrainer

Black Friday workout. I’m not trying to work off the gravy, the stuffing or the sweet potatoes. I’m not serving penance for the second slice of pecan pie (a la mode— I did it right). I’m not punishing myself for taking it easy yesterday and spending the majority of my day on various couches, love seats and recliners. I’m not trying to make up for lost time because I skipped leg day yesterday (bro). I’m here because I genuinely love working out and it makes me feel good. That’s just me. I totally get not everyone shares my enthusiasm for squats and lunges and kettlebell swings. Let’s face it— my job exists, in part, because not everyone loves the act of exercising in and of itself— even if they appreciate the results.

Black Friday workout. I’m not trying to work off the gravy, the stuffing or the sweet potatoes. I’m not serving penance for the second slice of pecan pie (a la mode— I did it right). I’m not punishing myself for taking it easy yesterday and spending the majority of my day on various couches, love seats and recliners. I’m not trying to make up for lost time because I skipped leg day yesterday (bro). I’m here because I genuinely love working out and it makes me feel good. That’s just me. I totally get not everyone shares my enthusiasm for squats and lunges and kettlebell swings. Let’s face it— my job exists, in part, because not everyone loves the act of exercising in and of itself— even if they appreciate the results. #fitasbuck #treatyourselfdontcheatyourself #selfcare #doyou #compassionatefitness #blackfriday #thanksgiving #yournewpersonaltrainer

Being isn’t about the way you look.
It’s about moving well.
It’s about having the energy to do the things you enjoy.
It’s about keeping up with the kids.
It’s about quality of life.
It’s about healthy, joints, bones.
It’s about relieving stress.
It’s about your heart, your lungs, your skin.
It’s about reducing pain and avoiding injury.
It’s about feeling good about yourself.
And, okay, yeah, it is a little bit about looking good.

Being #fitasbuck isn’t about the way you look. It’s about moving well. It’s about having the energy to do the things you enjoy. It’s about keeping up with the kids. It’s about quality of life. It’s about healthy joints, bones, connective tissue. It’s about relieving stress. It’s about your heart, your lungs, your skin. It’s about reducing pain and avoiding injury. It’s about feeling good about yourself. And, okay, yeah, it is a little bit about looking good. #fitforlife #personaltrainer #onlinepersonaltraining #nycpersonaltrainer #strengthtraining #yournewpersonaltrainer #reasonstoworkout #corestrength #stability #balancetraining

I woke up one morning in 2019 in excruciating pain. I couldn’t stand up straight. My body was broken and needed to be fixed.

I went to an orthopedist. His assessment: the pain I was feeling was most likely caused by decades of sh*tty posture outside of the gym.

Apparently my extremely tight lats, excessively internally rotated shoulders were stretching my rhomboids to the limit as they tried to chase after my lats and shoulders.

Exercise was not the cause of my injury. But it was the fix. The ortho showed me this one simple exercise right there in the office. I still do it to this day.

Stand up tall, eyes up, head in a neutral position. Palms at your side, facing your thighs.

Without bending your wrists or elbows, rotate your palms until they are facing away from you.

You want to generate this movement with the muscles in between your blades.

With your palms facing out, lower your shoulders as if you’re trying to drive your fingers through the floor. Again, make sure not to bend your wrists or elbows.

If you have a body issue that needs to be fixed, I can create an online workout program for you to help you through whatever it is that ails you. If you’re pain-free and would like to remain that way, I’m your guy for that, too.

I woke up one morning in 2019 in excruciating pain. I couldn’t stand up straight. My body was broken and needed to be fixed. I went to an orthopedist. His assessment: the pain I was feeling was most likely caused by decades of sh*tty posture outside of the gym. Apparently my extremely tight lats, excessively internally rotated shoulders were stretching my rhomboids to the limit as they tried to chase after my lats and shoulders. Exercise was not the cause of my injury. But it was the fix. The ortho showed me this one simple exercise right there in the office. I still do it to this day. Stand up tall, eyes up, head in a neutral position. Palms at your side, facing your thighs. Without bending your wrists or elbows, rotate your palms until they are facing away from you. You want to generate this movement with the muscles in between your blades. With your palms facing out, lower your shoulders as if you’re trying to drive your fingers through the floor. Again, make sure not to bend your wrists or elbows. If you have a body issue that needs to be fixed, I can create an online workout program for you to help you through whatever it is that ails you. If you’re pain-free and would like to remain that way, I’m your guy for that, too. #fitasbuck #rotatorcuff #shoulder #shoulderpain #physicaltherapy #shouldersurgery #prehab #shouldermobility #physiotherapy #rotatorcuffsurgery #fitness #rehab #sportsmedicine #shoulderrehab #postsurgery #rotatorcuffrehab #neckpain #pain #physio #mobility #shoulderworkout #rotatorcufftear #shoulderinjury #scapula #shoulderhealth #personaltrainer #rehabilitation #injuryprevention #fitat40 #thebuckisback

You don’t need to do shoulder presses with 95-pound dumbbells to build strong shoulders to get the job done.

In strengthening the deltoids, you want to select exercises that hit all three parts of the deltoid and promote shoulder stabilization.

I’d love to help you strengthen your shoulders. DM me or email me at [email protected] for information on how I can design a program for you.

You don’t need to do shoulder presses with 95-pound dumbbells to build strong shoulders. There are so many effective shoulder exercises you can do with light weight. In strengthening the deltoids, you want to select exercises that hit all three parts of the deltoid and promote shoulder stabilization. I’d love to help you strengthen your shoulders. DM me or email me at [email protected] for information on how I can design a program for you. #fitasbuck #shoulderworkout #shoulderstabilization #shouldermobility #armworkout #upperbodyworkout #rotatorcuff #shoulder #shoulderpain #physicaltherapy #shouldersurgery #prehab #fitness #shoulderrehab #postsurgery #rotatorcuffrehab #pain #physio #mobility #shoulderworkout #rotatorcufftear #shoulderinjury #shoulderhealth #personaltrainer #injuryprevention

Sitting is the new smoking. Nah, it’s worse. Everyone does it. And most folks do it far too often for far too long. It was bad enough when folks were glued to the chair in their cubicles. Now that so many people are working from home a significant portion of the week, they are sitting longer and taking fewer steps to get to their work seat, couch or bean bag chair.

What happens over time is that your glutes stop firing as they should. (Gluteus minimus and medius in particular, take a hit.) Yup, you literally develop a lazy ass.

Even those who work out are likely to have difficulty in getting their glutes to fire. So you can do all the squats in the world and it won’t do much for dat ass tho.

If only, there were a way to activate your glutes (Maximus, minimus AND medius) at the beginning of your workout to help mitigate this issue.

Well, there is…

Check this out. It’s a little thing that goes a long way.

Thigh raises:

•Lie facedown legs straight, toes tucked under your feet
•Keep one leg straight and engaged and stable as you…
*Lift the other thigh off the mat, the soles of your feet parallel with the ceiling.

***ybuilding ***yworkout ***y ***ygainz

Sitting is the new smoking. Nah, it’s worse. Everyone does it. And most folks do it far too often for far too long. It was bad enough when folks were glued to the chair in their cubicles. Now that so many people are working from home a significant portion of the week, they are sitting longer and taking fewer steps to get to their work seat, couch or bean bag chair. What happens over time is that your glutes stop firing as they should. (Gluteus minimus and medius in particular, take a hit.) Yup, you literally develop a lazy ass. Even those who work out are likely to have difficulty in getting their glutes to fire. So you can do all the squats in the world and it won’t do much for dat ass tho. If only, there were a way to activate your glutes (Maximus, minimus AND medius) at the beginning of your workout to help mitigate this issue. Well, there is… Check this out. It’s a little thing that goes a long way. Thigh raises: •Lie facedown legs straight, toes tucked under your feet •Keep one leg straight and engaged and stable as you… *Lift the other thigh off the mat, the soles of your feet parallel with the ceiling. #fitasbuck #homeworkout #nyctrainer #b***ybuilding #fitness #gym #workout #legday #fit #glutes #b***yworkout #girlswholift #fitfam #squats #b***y #fitnessgirl #gymlife #fitspo #training #fitnessmodel #gymmotivation #gains #b***ygainz #personaltrainer #fitgirl #fitnessjourney #healthy

Do you have tech neck? Tight shoulders? Stiff upper back? Does your posture resemble a lower-case r when you’re sitting in front of your computer?

Try this. It’s a little thing that goes a long way.

Scapular retraction:

•Arms out in front, palms facing each other.
•Tuck your chin as you move your palms away from each other, drawing your shoulder blades together.
•Drop the bottom of your scapula down.

Activating your sub scapular muscles takes pressure off your upper traps and scalenes.

You don’t have to wait until you’re injured. This is a great exercise for anyone. is a great way to prevent the need for .

Do you have tech neck? Tight shoulders? Stiff upper back? Does your posture resemble a lower-case r when you’re sitting in front of your computer? Try this. It’s a little thing that goes a long way. Scapular retraction: •Arms out in front, palms facing each other. •Tuck your chin as you move your palms away from each other, drawing your shoulder blades together. •Drop the bottom of your scapula down. Activating your sub scapular muscles takes pressure off your upper traps and scalenes. You don’t have to wait until you’re injured. This is a great exercise for anyone. #prehab is a great way to prevent the need for #rehab. #fitasbuck #fitat40 #correctiveexercise #fitness #physicaltherapy #personaltrainer #exercise #personaltraining #mobility #injuryprevention #strength #posturecorrection #posture #sportsrehab #functionaltraining #workout #health #movement #neckpain #strengthandconditioning #posturecorrector #shoulderpain

Shoulder injuries suck. I should know. I f-ed mine up pretty badly. It was awful. I couldn’t work with heavy weights. There were exercises I had to eliminate from my workouts entirely and I was in pain damn near every day. The answer to my problems was in focused, informed, deliberate movement. I had to strengthen my rear deltoids, middle/ lowerb traps and subscapularis. And it worked! The silver lining to all that rehab is that now, after nearly two years of intense corrective exercise,my shoulders are stable, mobile and strong. And the cherry on top: those bad boys look ripped! I’m back to working out the way I like to. I can once again answer “yes” to the age old question, “Do you even lift, bro?” The Buck is back! Are injuries keeping you from moving well and feeling good? Tell me where it hurts. I can probably help. #fitasbuck #rotatorcuff #shoulder #shoulderpain #physicaltherapy #shouldersurgery #prehab #shouldermobility #physiotherapy #rotatorcuffsurgery #fitness #rehab #sportsmedicine #shoulderrehab #postsurgery #rotatorcuffrehab #neckpain #pain #physio #mobility #shoulderworkout #rotatorcufftear #shoulderinjury #scapula #shoulderhealth #personaltrainer #rehabilitation #injuryprevention #fitat40 #thebuckisback

You can ask about what your 1-rep max should be for a guy your height/ your weight( spoiler alert: BMI is too general a metric to make those numbers relevant for most folks)? How can I lose 30 pounds in 30 days? How can I add 12 pounds of muscle in 90 days? Y’all are asking the wrong questions. How much are you moving? How are you moving? What’s doing most the moving? What’s not moving much at all? You got questions? I’ve got my own. Let’s figure out some solutions. Move better, feel better moving, feel better about yourself, … look better. (Shhh… that too— don’t tell anyone.) #fitasbuck #gracefulmovement #corestrength #shoulderstability #corestrength #fitat40 #fitat45