Transcendfit Health and Wellness

Happy Friday!

Yapping and rambling about how what we do needs to be as specific as what we want to get out of it. 🎯

Enjoyment keeps you consistent. Intention gets you results. If there's something specific you want your body (or mind, or spirit) to be able to do, your training has to be built for it.

You don't need Navy SEAL workouts. You need to get a little uncomfortable, consistently, until that discomfort stops feeling like discomfort.

That's resilience. That's the whole point. 🫶🏽

Shoutout to babymimicreations for inspiring this train of thought. And shoutout to Andrew Brunswick, MD for discussing the need to train for resilience rather than fragility. 🤙

T-Spine CARs — not my favorite, but necessary. 🎯 As Leslie Jennings said, obviously, they don't feel great while doing them, but they're absolutely fantastic once they're actually done. 😆

Controlled Articular Rotations for the thoracic spine, demoed here with Shaun, my bromanito. It's genuinely a little tough to learn at first — going one vertebra at a time, from the base of the neck down to the top of the lumbar, with maximally expansive breathing to open up spacing between each vertebra.

If you can get that good drop of the diaphragm 360° around the rib cage, the piston-like pull from where it anchors into the lower spine helps open up that intervertebral spacing.

The sequence: roll forward one vertebra at a time → turn while staying centered → side bend in the direction you rotated → point your chest to the ceiling one by one → rotate the opposite way → side bend back → return through center.

Cramping when you first try this is normal — your body isn't used to moving through this range yet. That's exactly why it's worth practicing. Shaun's been dealing with back and hip stuff for a minute, but after finally doing these with intention, he's finally making progress.

Full disclosure: I complain about this drill more than almost anything else 😅 but it's part of trying to suck a little less every day at the stuff we don't love. So — here I go, demoing it myself, sitting on my hips to minimize compensation.

Save this for your next mobility day 📌

Try it. Let me know what you think! 👇

Whadup, peoples! ✌️

I'm Geni, Founder of Transcendfit Health and Wellness — which is really just the professional extension of who I am (shoutout Matt Gottesman for helping me with the recognition of that fact).

Things are shifting on this page, so here's what to expect going forward. The intention was to keep this space "professional," but I'm me regardless of what room I walk into, and my IG is no exception. You won't see much of my personal life on the grid, but you'll catch glimpses in my stories — because ain't nobody got time to run multiple accounts, as much as I wanted to.

You'll still see the reels — mobility work, training sessions (whether it's me training or me training other people), the physical practice is the foundation of how well and how long we get to do anything.

You can find me coaching at Bay Club Fremont (extremely part-time) because I enjoy maintaining that connection and supporting my home club.

And you'll catch me coaching class or training at Bay Area Fight Academy MMA (BAFA/BAFA Fit) where the roots run deep — it's kind of a home away from home for me, where I get to keep practicing an art I love.

But you'll also see the bigger build: I'm building HELPP Network with the help and support of my collaborators and supporters — community programming, Chaos to Clarity — the nonprofit taking shape because it's still tied to my work in this plane of existence. This is where personal work becomes collective work.

You'll see what I believe in, out loud — health isn't separate from equity, and wellness that ignores justice isn't wellness, it's a luxury good.

You'll see the framework behind it all — physical, mental, social, purpose — because flourishing isn't one lane.

I stopped trying to fit into one category.

This page is finally catching up to the actual scope of the work.

If this resonates and you're interested in any of it, stay close — follow, engage, join the Substack.

This is the whole picture, not just the highlight reel.

Spine Stuff: Linear movement before rotation, always.
🦴 ☠️

Also: performance vs. ex*****on — there's a difference. 👀 Just like anything else in life, the difference between performance and ex*****on is the life, the feeling, the real. Ex*****on, embodiment, call it what you will, it's just being real versus acting real.

Today's spine work on the reverse hyper is all about the latter: bodyweight only, big breath, glute squeeze, and a slow segmental roll from the bottom of the spine into extension — then an exhale to round yourself back down to your start position.

That big breath and pressurization matters because we want healthy space between our vertebrae, and the Intra-Abdominal Pressure created by this breath technique helps create that for us.

Otherwise the facet joints take on more contact than we'd like — and over time, that adds up to unhappy joints.

No load needed when the goal is control.

3 sets x 5-10 reps, done with intention.

Save this for your next mobility day 📌

Try it out and let me know how it feels 👇

Had to repost this recap of .usa 16th Championship Tournament from my POV because my phone uploaded dysfunctionally. So... here we go again (if you already saw it earlier, now it has sound).

We only had representing for amongst the competitors this year, and she did a fantastic job taking home 🥇🥈 (in long hand form and long weapons, respectively). This was the 2nd tournament that she participated in and can now factually state that in the last two years, has collected two 🥇 and one 🥈

Since 2022, when I first competed for myself and to honor the lineage I continue to practice, our competitors have taken home:

5 x 🥇
4 x 🥈
5 x 🥉

Not bad for a tiny group of folks who choose to uphold this tradition.

Special thanks to Sifu and Sibak , Sihing for your willingness to share your knowledge and experience, as well as for the support and watchful eyes. Additional shouts to Coach .bafafit and Eddie for your continued support as well.

This art holds and continues to hold a special place in my heart for the foundational aspects of martial arts that it builds, as well as its artistic beauty, amongst the practical aspects it provides.

Let's continue to keep it alive.

Day 10 🎙️

I'll be real — life triaged this challenge for me. Family and real life things first. Always.

But that's actually Principle 1 in action: everything starts with you. Don't want a sh*tty world? Don't make one.

Here are the 5 principles everything I'm building hangs on 👇🏽

1️⃣ Everything starts with you. Be the change. For real.

2️⃣ You cannot perform your way to wholeness. If you ain't feeling it, it isn't real.

3️⃣ Your code is original. Stop running someone else's program — absorb what's useful, make it your own.

4️⃣ The container determines the outcome. Environment is architecture, not backdrop.

5️⃣ The only way is through. Not around it. Not over it. Through it.

These aren't just beliefs. They're the foundation for everything — Transcendfit, the HELPP Network, and Chaos to Clarity: The Expansion.

FYI: Pre-sale open now through Aug 10 for Chaos to Clarity: The Expansion. Nov 7–8 · San Francisco

www.transcendfithealth.org/chaos2clarity for more

Now...

Sound off! What are your 5 principles for life? Drop it in the comments 👇

Day 9 🎙️

What's the opposite of everything I stand for?

Unmitigated excess — in either direction.
One extreme: excess growth with no off switch (biologically, that's cancer). The other: excess breakdown past what your system can carry (biologically, closer to rhabdomyolysis — muscle dissolving itself, poisoning the very system it's part of).

Neither is generous.

Neither is humble.

Both are unchecked excess.

The Fractal Law says capacity can't be extracted — only offered. True overflow happens at a pace your system can sustain. Not forced out of you, and not broken out of you either.

That's the enemy: unmitigated excess.

What I stand for is purposeful intention.

Part 1 because there was too much 🔥💛☀️ at ! and I on that post-event recap 😆🤙

First and foremost, immense gratitude for
for being that soul sis and getting us out for this event. .infinite .hendrixx for serving up a SOLID event.

The Aunties Frances and Francesca for being in our orbit from the door to close. 💛✊️🫶

Last, but not last, my girls and the birthday girl, .leenwithit for being by my side in life. 💛😄

Special shout to , one of the folks who just happened to be sitting next to us. 😄🤙

Funny enough — I just wrote about the same thing this gathering kept proving to me: that nothing real arrives in one clean moment. It rises before you name it, it peaks when you least expect to clock it, and then it just... keeps stretching outward for days after, into car rides, into random Tuesdays, into rooms exactly like this one. 🌅

This was that. Still is, honestly. 💛

When people get together with heart, soul, and the best of intentions in mind, amazing things can be accomplished and whole communities will be uplifted.

Let's keep that going.

Day 7 + 8 🎙️

The real issue isn't that you're not enough. It's that you've never had a space where you didn't have to perform.

And if you're the one everyone leans on — gifted, capable, quietly extracted from for years until "capable" is just what you call it now — this is for you.
Your gift can move mountains. It can't do that while it's being drained by everyone who's learned they can take from you without asking.

Two ways to step into that power instead of surviving it 👇🏽

🤍 Founding Member of HELPP Network — full archive, community hub, deep-dive resources, quarterly strategy calls with me, 1:1 connection, + 1 free immersive wellness experience/year.

🌿 Chaos to Clarity: The Expansion — Nov 7–8. Bigger room, two days. Pricing + presale drop July 1st. Want first access? Stay tapped in.

Day 7 — went off-prompt today. 🤍

My eldest was rushed to the hospital yesterday. Spent until past midnight there. He's on the mend, thank God — right meds, on his way to better.

Moral of the story: life happens. It's been the theme of my whole life, honestly. But adaptability, resilience, not letting things knock you off center — that's what moves you forward. Stay centered in who you are, pure in your intentions, and you keep going. However that looks.

Hope y'all are having a good one. 🤙🏽