Burn with Kearns: Fix Your Foundation: Core, Mobility & Joint Health – Kevin Kearns

By Coach Kevin Kearns – Founder of Burn with Kearns, contributing writer

Fix Your Foundation: Core, Mobility & Joint Health for Lifelong Strength

Let me be honest with you. I used to laugh at yoga. I called it “yogurt.†That was me back in my bodybuilding days. I thought flexibility was for dancers and that strength was all about how much you could bench. I even placed 5th in Mr. Vermont in 1995.

But not long after that, I found myself flat on my back, injured. I had thrown 315 lbs on the squat bar—because that’s what you do when you’re trying to be a beast—and I blew out my lower back. That moment humbled me.

What came next changed my life—and my entire approach to fitness. I bought a stability ball, started integrating mobility, and realized I’d spent years building muscle but not functional strength. That’s when Burn with Kearns was truly born.

What Most People Get Wrong After 40

If you’re in your 40s, 50s, or 60s and your back is tight, knees ache, or you “feel stiff all the time,†it’s not because you’re old. It’s because your foundation is cracked.

The foundation of your body is your core, your mobility, and your joint integrity. When those three elements are weak or neglected, you become fragile—even if you’re strong in other ways.

Here’s the truth: Lifting heavier won’t fix poor movement. But smart tweaks and foundation work will.

The Three Pillars: Core. Mobility. Joints.

1. Core Forget crunches. Your core is your entire trunk—front, back, sides, top to bottom. It stabilizes your spine, protects you under load, and transfers energy between upper and lower body.

✅ Burn with Kearns Move: Stability Ball Dead Bug with Resistance Band
 Activates deep core stabilizers while teaching neutral spine control.

2. Mobility Mobility is about controlled movement through a full range of motion—not just flexibility. It prevents compensation patterns and restores proper alignment.

✅ Burn with Kearns Move: Fighter’s Lunge Flow
 A flowing sequence that opens hips, thoracic spine, and hamstrings in one move.

Fightflow 1

3. Joints Joint health is the long game. It’s about preserving cartilage, improving synovial fluid movement, and reducing inflammation. You need smart loading, not just pounding reps.

✅ Burn with Kearns Move: Slosh Pipe Carries
 Unstable, asymmetrical loads that challenge balance and joint stabilization.

Testimonial from one our Clients who is over 60!

Why This Matters More Than Ever

When you build your body from the inside out—core first, mobility second, joints protected—you don’t just get fit. You become:

• More durable

• More resilient

• More energized

• Less prone to injury


And the biggest bonus? You feel confident in your body again. Not just in how it looks, but in how it performs.

I’m nearly 60 now. I still train like a fighter. But I move smarter, not harder. I breathe better. I sleep better. I recover faster. And I’ve made it my mission to help others do the same.

Ready to Rebuild Your Foundation?

If any part of this hit home, I’d love to hear your story.

Click below to book a free 15-minute discovery call. Whether we work together or not, I’ll give you 2–3 practical things you can do right away to feel better.

👉 Book a call now

https://whitecollarfightcamp.com

Let’s fix your foundation and get you moving like a warrior—again.

Hustle =Muscle !

Coach Kearns

#FixYourFoundation #BurnWithKearns #FunctionalFitness #CoreTraining #JointHealth #MobilityMatters #TrainSmarterNotHarder #Over40Fitness #LongevityStrength #BiohackYourself

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Read ALL articles by Kevin Kearns here: BURN WITH KEARNS

Both of Coach Kearns books may be purchased on www.Amazon.com. For more information about Coach Kevin Kearns, including scheduling speaking engagements and classes (both online and in person), please contact him at 508-404-8503 or Kevin@burnwithkearns.com.Author of There’s Light In The Tunnel†How to Survive and Thrive with Depression, Always Picked Last, A guide to navigating bullies on Amazon and Audible youtube.com/user/burnwithkearns https://www.linkedin.com/mwlite/in/burnwithkearns

Coach Kevin Kearns has been coaching in the world of fitness, nutrition, and tactical self defense for over 3 decades. As the former conditioning coach to 15 UFC Pro Fighters, and ranked in the Top 5 in the UFC , he is no stranger to the the importance of proper nutrition and proper mindset programming. He has long advocated to all his clients “athletes or the general population“ about the importance of programming mind, body and spirit. Coach Kevin Kearns BS FMS CPT Former conditioning coach to 15 UFC Pros Ranked in Top 5 by the UFC Personal Fitness Coach, Author, Columnist, Motivational Speaker, Corporate Wellness Consultant, Youth Wellness Program Provider, Certification Specialist, Personal Self Defense, and Law Enforcement Defensive Tactics Specialist.BurnwithKearns.com.