Join me and the tai chi crew on Wednesdays from 12–1 pm to practice qigong and tai chi forms. Together, we explore how to move slowly yet with strength and intention.

Softness is often mistaken for weakness — but in this class, we challenge that idea. Through internal martial arts, we learn to work with gravity rather than against it, using it as a tool to access a deeper, quieter part of our nervous system.

#fitbyrehan #milwaukeepersonaltrainer #taichi #qigong #meditation

I started a blog! Gone are the days where pelvic floor health is just a women's issue. Proper breathwork while lifting, doing yoga, and just being can prevent prolapse, injuries, and hyper/hypotonia of pelvic floor. Check out my guide in honor of Pelvic Pain Awareness Month. Visit bio, click my website, then click blog.
#pelvicfloorhealth #PelvicPainAwareness #milwaukeegym #yogaforpelvicfloor

Humbled to be featured in @boldjourneymag in which I discuss my philosophy behind movement, generosity, and the values I embrace to best help others and myself achieve mind-body connection. Link in bio 💗
#FitByRehan #milwaukeepersonaltrainer #MilwaukeeTaiChi #MilwaukeeYoga #FitnessJourney

(Clip sped up and down)

Seated qigong has been a class favorite! Qigong can be done standing, seated on a chair, or in various floor postures — we can tune into gravity as our friend and ally for healing in any position.

Join us for our Wednesday Tai Chi/Qigong class from 12–1 PM @vantagehealthyfit (link in bio) to learn and experience it for yourself. I’ll guide you through internal energies and somatic scanning as we move through the lower, middle, and upper dantian. All levels welcome, no experience necessary.

In this clip, we’re practicing “Washing Yourself with Healing” — a qigong known by many names, including Qigong Cleansing and Qigong Cosmic Shower, with many styles and variations. I teach a range of standing and seated qigong, from accessible to more challenging. Chairs are always available for anyone who needs a break as we work together.

#fitbyrehan #milwaukeepersonaltrainer #meditation #milwautaichi #qigong

I’ve been hanging out (literally) more often to help get my shoulders more open and stronger.

Spending time on the chin bar is a great way to complement handstand training — which I love.

Hanging leg raises aren’t just for abs; they also engage the hip flexors, lats, and deep core stabilizers — all essential for keeping the body tight and controlled during handstand presses.

Basically, if you want to press to handstand, you have to earn it… upside down and hanging. 🙃

#milwaukeepersonaltrainer #fitbyrehan #milwaukeegym #strengthtraining

I started swimming a couple of years ago after an injury. Now I love to call it my “liquid therapy.” It’s helped me heal and practice tai chi in the water — moving fast and strong, while also being soft and gentle at the same time.

Here’s what the research says about why swimming is so good for you:

Full-body workout — It engages nearly every major muscle group, builds lean muscle, and matches running in calorie burn, with zero joint impact.

Mental health boost — Swimming lowers cortisol and raises serotonin, reducing stress and anxiety. Many find it meditative, much like tai chi.

Injury recovery — Water reduces body weight by up to 90%, letting you rebuild strength without straining injured tissue. It’s one of the top rehab tools recommended by physical therapists.

Longevity — Research from the University of South Carolina found swimmers had a 50% lower mortality rate than runners and walkers. It’s also linked to lower blood pressure and better joint health with age.

Whether you’re healing, training, or just looking for a new challenge — the water might be exactly what you need. 🌊

#milwaukeepersonaltrainer #fitbyrehan #swimming
#training

The landmine hack squat is one of the most underrated quad builders in the gym.

The angled load keeps constant tension through the quads while the upright torso position reduces spinal compression — meaning you can train harder, heavier, and safer.

More knee flexion. More quad activation. Less joint stress.
If you’re skipping this because it looks weird, you’re leaving gains on the table.

Save this and add it to your next leg day. 🦵

#milwaukeepersonaltrainer #fitbyrehan #milwaukeegym #strengthtraining

🌍 Happy World Tai Chi Day!

Hope everyone is enjoying gravity and the ground today ☁️🌿

Here I’m practicing push hands with Rubin — learning to listen to my own body and another person’s, using gravity and the bones to yield, defend, and redirect. Becoming aware of the chi, following it, and letting it lead.

A little background: Tai chi (太極拳) is an ancient Chinese martial art dating back to the 17th century, rooted in Taoist philosophy. Originally developed for self-defense, it evolved into a moving meditation — a practice of cultivating chi (life energy) through slow, intentional movement, breath, and awareness. Today it’s practiced worldwide for its physical, mental, and energetic benefits: improved balance, flexibility, stress relief, and a deeper connection between mind and body.

I often weave simple qigong exercises (tai chi’s sister practice) into client programs as warm-ups and cool-downs — because movement that’s rooted in awareness is always better than movement done on autopilot.

Tai chi reminds us: softness overcomes hardness. Yield first. Then lead. 🌊

Hi! Intro post for who do/dont know me. My name is Rehan 👋🏽

Movement is my art. And I’d love to share it with you!

I’m a Pakistani American personal trainer, yoga teacher, and tai chi instructor — I speak English, Urdu, Punjabi, and Hindi, so chances are we can connect in more ways than one 🤝🏽

My movement story started in high school running cross country and track. Running was my first love — and it never left.

But movement for me is so much more than cardio:
🏋🏽 Weight training & calisthenics
🧘🏽 Hatha yoga & yin yoga
🤸🏽 Mobility training (aka the fancy way of doing dynamic yoga)
🥋 Tai chi & neigong
💆🏽 Self myofascial release & recovery work
🦾 Resistance band training

One of my mentors once said: to ramp up, you have to learn to tamp down. That stuck with me. Rest, recovery, and moving slowly are just as much a part of training as the hard stuff — and that’s exactly what I teach, (as well as getting after it 😉).

Because here’s the thing — I don’t just train your fitness. I train you to become aware of your whole health. That means sleep, managing stress, making sure you schedule your TLC time, and fueling your body with the nutrition it needs to thrive. All of it matters. All of it is connected.

My body has been through a lot. I’ve had to learn to heal it, listen to it, and honor it. Sometimes by choice. Sometimes not so much. I am human. That journey shapes everything I share here.

If you or someone you know could use my services, please don’t hesitate to reach out — I would love to help 🙏🏽 Visit my website - FitByRehan.com (link in bio) and share it with whom you think could use my expertise and service. I have clients of all ages, abilities and I am able to adapt to your wants/needs.

See ya on the mat, the gym, or somewhere on a ground surface 😄🌿
#FitByRehan #MilwaukeeFitness #MilwaukeeTaiChi #MilwaukeeYogi #TaiChiClasses

❗️Teaching Tai Chi every Monday & Wednesday (12-1 PM) @ Vantage (2060 N. Humboldt Blvd, Floor 3)! Amazing views of the Milwaukee river!

☯️ 60 mins of tai chi chuan/qigong accompanied with philosophy, discussion, laughter and coming together with community.
All levels welcome.
Let’s learn to stand and move strong and soft together. Bring a friend or 2. Great way to relax and work hard without exhausting yourself. Feel invigorated and refreshed. Learn how to stand with ease and be efficient with your energy.

💲25. Drop-in or learn more at https://www.vantagehealthyfit.com/group-classes.

☯️ Sun-tzu style tai chi performed here. Slanted single whip into parting horses mane into leisurely tying coat. Come learn more. 😊

#meditationmilwaukee #TaiChiMilwaukee #FitbyRehan #martialartsmilwaukee

❗️THIS JUST IN: I'm teaching one last round of TRX Total Body & Tai Chi on Mon, Feb 23 (12-1 PM) @ Vantage (2060 N. Humboldt Blvd, Floor 3)!
💪 45-mins of TRX suspension/weight training followed by 15 mins of Tai Chi cool-down sequences will leave you feeling strong and balanced.
💲$25. Drop-in or learn more at https://www.vantagehealthyfit.com/group-classes.

☯️ After Feb 23, I will be hosting regular TaiChi/Qi Gong each Mon and Wed at 12.
🔥 Feeling bittersweet, but excited for what's to come this firehorse year!
#TRXMilwaukee #TaiChiMilwaukee #FitbyRehan #MilwaukeeFitness #MilwaukeeStrengthTrainer

🌊 Conquered my fear of water! 🌊

I used to freeze up just thinking about swimming, but now I’m diving in and loving every splash! 💦 Working my way up to that diving board, one fearless stroke at a time.

Facing fears builds grit—trust me!
Wanna join me for a swim?

It’s amazing for your body and mind.

🏊‍♀️ DM me, and let’s make waves together!

Who’s ready to dive into something new? 🐬

#Fearless #SwimLife #MilwaukeeFitness #JoinMe #FitByRehan

**🌊 Swimming Against the Current 🌊**

Been absolutely *loving* wild swimming in nature lately! Today’s mission: testing the waters (literally) and my gear before taking on the upstream challenge.

Did you know swimming upstream is *way* harder than it looks? 😅 Learned that the hard way—but the best part? On the way back, I felt like a human torpedo slicing through the water! �💨

Who else loves a good wild swim? Or am I the only one who underestimates rivers? 😂

#WildSwimming #NatureTherapy #UpstreamStruggle #SwimLife

🐒

Text: Tao Te Ching by Lao Tzu

Chapter 13

Success is as dangerous as failure
Hope is as hollow as fear.

What does it mean that success is as dangerous as failure?
Whether you go up the ladder or down it,
your position is shaky.
When you stand with your own two feet on the ground,
you will always keep your balance.

What does it mean that hope is as hollow as fear?
Hope and fear are both phantoms
that arise from thinking of the self.
When we don’t see the self as self,
what do we have to fear?

See the world as your self.
Have faith in the way things are.
Love the world as your self;
then you can care for all things.

**☕️ The Ultimate Cold Brew Masterclass**
*More benefits, better control, perfect every time*

**WHY COLD BREW WINS:**
✓ **67% less acidic** than hot coffee (gentler on stomach & teeth)
✓ **Naturally sweeter** - fewer bitter compounds extracted
✓ **Higher caffeine** - up to 30% more than hot brewed
✓ **Smoother taste** - no burnt or bitter flavors
✓ **Longer shelf life** - stays fresh for 2+ weeks in fridge
✓ **Versatile** - drink straight or use in cold coffee recipes

**🔬 The Science of Steeping:**
• Cold water (40°F/4°C) slowly extracts flavors over 24-72 hours
• Avoids extracting harsh tannins and oils released by heat
• pH remains near neutral (~6.0 vs hot coffee’s ~5.0)

**YOUR CUSTOM BREW SYSTEM**
**Base Setup:**
▢ 64oz mason jar
▢ Nut milk bag
▢ 100g (16 tbsp) coarse coffee
▢ Distilled water

**Strength Control:**
1️⃣ **Mild (12-18hrs)** - Bright & fruity notes
2️⃣ **Classic (24hrs)** - Balanced flavor (remove bag)
3️⃣ **Strong (36hrs)** - Bold & chocolatey (squeeze bag)
4️⃣ **Maximum (48-72hrs)** - Intense & robust (leave bag in)

**Pro Tips:**
• Grind coarser for longer steeps to prevent over-extraction
• Try different bean origins to discover new flavor profiles
• Add a pinch of salt to enhance natural sweetness

*Cold brew lovers: What’s your perfect steep time and ratio? Share your secrets below!*

#ColdBrewScience #CoffeeHack

**”Exploring Barbell & Macebell Training – Barefoot & Unfiltered!**

Lately, I’ve been experimenting with a mix of barbell and macebell exercises—each brings its own unique benefits and challenges. Here’s a glimpse of what I’ve been working on:

- **Barbell:** Lunge step-backs + clean & jerks
- **Kettlebell:** Squats + toe box raises
- **Macebell:** Swings in different postures (double kneeling, split-leg kneeling, lunge stance)
- **Mobility:** Dynamic yoga flow from split guard → revolved triangle

And yes—I’m *loving* training barefoot lately! While it’s not always an option (gym rules, rough terrain, etc.), there are *so* many benefits to grounding your feet during lifts. If you can do it safely at home, in your garage gym, or even at the park, give it a try! Just stay mindful of your surroundings.

Who else trains barefoot? Any favorite exercises I should add to the mix?”**

**A Day of Relaxation and Adventure in Pewaukee**

Today was all about# slowing down and reconnecting with the water—swimming in Pewaukee Lake and snorkeling in a nearby creek. At first, I’ll admit, I was nervous about diving into open water. I’m so used to the clear, controlled environment of indoor/outdoor pools, where I can see every tile beneath me. But here, the lake had a mind of its own—dark, mysterious, with visibility stretching only a few feet ahead. I saw@sand and silt. Fishes. Plants. Rocks. It was amazing. It was unsettling, not knowing what lay beneath the surface.

Yet, as I pushed through the anxiety, something magical happened. The water embraced me, and I felt myself adapting, almost like an amphibian evolving into a fish. The weightlessness, the gentle resistance, the way my movements became fluid and effortless—it was freeing. Swimming has always been my escape, a way to quiet my nervous system, and today was no different. The lake’s cool embrace washed away tension, leaving only calm in its wake.

The creek snorkeling was another adventure—smaller, shallower, but teeming with life. Every ripple, every darting minnow, reminded me how much beauty exists just beneath the surface. It made me dream bigger: one day, I want to dive deeper, to explore coral reefs where colors explode and marine life dances in the currents.

So, who’s joining me next time? The predictable comfort of a pool, or the wild, untamed thrill of open water? Let’s dive in together.

**Returning to Harmony with the Tao 🌿☯️**

The *Tao Te Ching* speaks of the **Tao** as the unseen source of all existence—infinitely powerful yet humble, the quiet root from which all life flows. 🌊 We, as humans, possess desires and free will, which can lead us away from our natural state, disrupting the balance of the Tao.

But the path isn’t about forcing change; it’s about **returning**. Returning to simplicity, to flow, to the unshaped wisdom within. This is the essence of **Wu Wei**—**”non-doing”**—not inaction, but effortless action, like a river carving its path without strain.

Taoism challenges us to question language, labels, and rigid thinking. It embraces paradox to reveal deeper truths: *”The soft overcomes the hard.”* *”The more you know, the less you understand.”* 🌌

How can we realign with the Tao? By releasing control, trusting the natural order, and allowing life to unfold—**not by pushing, but by yielding.**

✨ *Where in your life can you practice Wu Wei? Where can you let go and simply flow?* ✨

#TaoTeChing #WuWei #GoWithTheFlow #Taoism #Zen #Mindfulness #EffortlessAction #Balance #Harmony

🐒
•
Text: Tao Te Ching by Lao Tzu
•
Chapter 7
•
•
The Tao is infinite, eternal.
Why is it eternal?
It was never born;
thus it can never die.
Why is it infinite?
It has no desires for itself; thus it is present for all beings.
The Master stays behind; that is why she is ahead.
She is detached from all things; that is why she is one with them.
Because she has let go of herself, she is perfectly fulfilled.
•
•
•
☯️☯️☯️

🐒
•
🤸‍♂️ I love being upside down more than I’d like to admit. Handstands are some of my favorite bodyweight movements—they demand so much awareness, strength, and discipline.
•
Someone recently asked me how long I’ve been practicing… almost a decade! The first few years were shaky (literally 😅), but over time, I built a foundation with headstands and explored new shapes.
•
•
Now, handstands come and go for me in seasons. Sometimes I’m obsessed—practicing day and night. Other times, I step back and ask: *”Why am I doing this? Is it just ego?”* But the joy of floating keeps pulling me back.
•
•
•
Here’s the thing: **Yoga doesn’t really have anything to do with handstands.** It doesn’t matter if you stand on your hands—what matters is how you *feel* in any movement, whether it’s easy, challenging, or somewhere in between. Yoga, at its core, isn’t about physical shapes (though I’ll always love training upside down with you 😉).
•
•
•
•
•
I’ll keep sharing my upside-down journey, but remember: the practice is about *you*, not the pose.
•
**What’s a movement that challenges *and* delights you?**
•
☯️☯️☯️

**🔥 360 Swings with the Macebell – DONE! 🔥**

[Clip speed up]

Just crushed **360 continuous swings** with the macebell! 💪🌀
(Yes, my shoulders are *feeling it*.)

This wasn’t just about endurance—it was focus, grip, and mental grit. Every swing teaches control, power, and patience.

Who else trains with mace/clubs? Let’s share tips! 👇

#MacebellTraining #functionalfitness #taichi #ancient #gada #milwaukee #mobilitytraining #bodymindconnection

🐒**💥 Hybrid Strength Session**🐒

Blending **power, mobility & iron**:

🔥 **Cross-Body Snatch Press** (Rotational power + shoulder stability)

🌪️ **Half-Kneeling Windmill** (Anti-rotation core + thoracic mobility)

🏋️ **Kettlebell Complexes** (Grip endurance + metabolic punch)

➕ **Bench** | **Squat** | **Row Machine** (Classics with intent)

**Why it works**:
✅ **Strength** (Heavy compounds)
✅ **Function** (Dynamic KB moves)
✅ **Resilience** (No weak links)

**Moral of the story**: Strength isn’t just about numbers—it’s about *moving well* everywhere.

Drop a 🔥 if you mix styles like this!

🐒
•
Text: Tao Te Ching by Lao Tzu
•
Chapter 10
•
•
Can you coax your mind from its wandering and keep to the original oneness?
Can you let your body become supple as a newborn child’s?
Can you cleanse your inner vision until you see nothing but the light?
Can you love people and lead them without imposing your will?
Can you deal with the most vital matters by letting events take their course?
Can you step back from your own mind and thus understand all things?
Giving birth and nourishing, having without possessing, acting with no expectations, leading and not trying to control: this is the supreme virtue.
•
•
•
☯️☯️☯️

🐒
•
Text: Tao Te Ching by Lao Tzu
•
Chapter 9
•
•
Fill your bowl to the brim and it will spill.
Keep sharpening your knife and it will blunt.
Chase after money and security and your heart will never unclench.
•
•
•
Care about people’s approval and you will be their prisoner.
•
•
•
Do your work, then step back.
The only path to serenity.
•
☯️☯️☯️

🐒
•
🌊🌊🌊
•
Time lapse of Lake Michigan and the water movement
•
•
☯️☯️☯️

🐒🐒🐒
•
“Hi! ninjas!!!! 🥷
•
I’ve been diving deep into the world of unconventional weights-kettlebells, macebells, and the occasional “wait, why does this feel so heavy?!” moment.
•
Here’s a clip of me working on 360°
mace swings w/ an uppercut dynamic movement. These steel clubs aren’t just brutal shoulder openers-they’re like a cheat code for mobility, balance, and confusing your brain in the best way possible. (Turns out, our nervous system loves new chaotic challenges. Who knew? 😂)
•
Who else is training with macebells?
•
**”15 lbs on a steel stick = instant humility.
Mace 360s + uppercuts = me questioning all my life choices mid-swing. 😂
•
*Still not sure if this is ‘functional fitness’ or ‘functional regret’… but we keep going!* 💪🔥”**
•
☯️☯️☯️

🐒🐒🐒
•
**Climb-arm-asana 🧗‍♂️✨**
•
Let’s be real—I spend an *abnormal* amount of time climbing my own body parts. **Why scale a mountain when you can scale yourself?** 🏔️😂
•
•
Playing around with **Bhujapidasana** (shoulder-pressing pose), because why *walk* when you can awkwardly thread your legs through your arms like a human pretzel? 🥨
•
•
•
Pro tip: Blocks = cheat code. Raise the floor, give your legs some VIP clearance, and suddenly you’re not just falling over. Go slow to observe the in between moments. **Progress!**
•
•
•
•
•
**How do you like to tackle this pose?** Any wild variations or faceplant stories? Share ‘em below! 👇

✨ Unlock your hips, unleash your movement! 💃🕺

Stiff hips holding you back? Try these **4 hip mobility drills** to improve flexibility, reduce tightness, and move with ease! Perfect for athletes, gym-goers, or anyone who sits all day. 🏋️♀️🧘♂️

🔁 Save this for your next warm-up!
💬 Comment “HIP” if you want more mobility tips!

#HipMobility #Flexibility #MobilityDrills #MoveBetter #FitnessTips #WorkoutRoutine

Drop a ❤️ if you’re trying these today!

Let me know if you’d like any tweaks to fit your style! 🚀

🐒
•
Text: Tao Te Ching by Lao Tzu
•
Chapter 63
•
•
Act without doing; work without effort.
Think of the small as large and the few as many.
Confront the difficult while it is still easy;
accomplish the great task by a series of small acts.
The Master never reaches for the great; thus she achieves greatness.
When she runs into a difficulty, she stops and gives herself to it.
She doesn’t cling to her own comfort; thus problems are no problem for her.
•
☯️☯️☯️

🐒
•
Text: Hua Hu Jing by Lao Tzu
•
Chapter 14
•
•
Can you dissolve your ego?
Can you abandon the idea of self and other?
Can you relinquish the notions of male and female, short and long, life and death?
•
•
•
Can you let go of all these dualities and embrace the Tao without skepticism or panic?
•
If so, you can reach the heart of the Integral Oneness. Along the way, avoid thinking of the Oneness as unusual, exalted, sublime, transcendental.
•
Because it is the Oneness, it is beyond all that. It is simply the direct, essential, and complete truth.
•
•
•
☯️☯️☯️

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@fitbyrehan

Welcome to Fit By Rehan

Milwaukee Personal Training, Tai Chi and Yoga

Rehan Mahmood is a Milwaukee-based personal trainer, Tai Chi, and yoga instructor. His philosophy: exercise is fun and healthy, and looking good is a bonus.

Classes with Rehan combine precise form instruction, lots of laughter, and Eastern philosophical wisdom, taking TLC to a higher level. Training sessions often pair cardio and weights with Yoga or Tai Chi restoration sequences for mind-body balance. Clients leave sessions feeling stronger, relaxed, and smiling.

About Rehan

Black and white picture of Rehan Mahmood in a yoga pose on the floor

Services

TAI CHI CLASSES

Balance your inner energies, relax, and improve your coordination.

PERSONAL TRAINING

1:1 functional fitness programs tailored to your goals, including a blend of cardio and weights

YOGA

Private yoga classes and custom group workshops

Fit By Rehan

Vantage Health & Fitness Collective

2060 N Humboldt Blvd 3rd Floor Milwaukee, WI 53212

FitByRehan@gmail.com

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