Just checking in with everyone and wanted to say hello! I hope everyone is doing well with their workouts. I am still on top of it! I am doing recovery for the next 3 days (20 minute light incline walk, mobility with the Flolyfe app, and some foam rolling after). I've been really sore lately and not sleeping well and figured my body needs a break : ). Anyone in the same boat ?

I haven't been on here for a while. Hope everyone is staying on top of fitness. I finally got my FLO back!! I changed up my routine with doing the Flolyfe workouts every other week, the other weeks are sprints/dead lifts/squats/clean press. I have up'd my protein intake and that made a huge difference! Just happy to be in that fitness mindset again : ).

Hello! Welcome to the Skool of Fitness. The goal of this skool is to help regular people master the art of functional fitness to lose weight, move pain-free, & to discover + empower themselves with the tools they need to find their FLO in life all through free course, self-education, and community. 👉 Start by checking out these links - Classroom - Free eBook: Functional Fitness Secrets - The Daily FLO Subscription (Group Training) - 1:1 FLO Training Academy Coaching (Custom Training) 👉 To kick things off, please comment below introducing yourself. Let us know: 1. Your name 2. What style of fitness you are currently doing OR most love (strength, aerobic, power lifting, crossfit, etc) See you in the comments! **Additional Helpful Resources** - Recommended Equipment - My Supplements + Supplement Guide - Kettlebell Calculator

What's up everyone - Dr. C here. Today I am breaking down some of the biggest fitness secrets/myths that riddle the industry. I would love for this to spark conversation and questions - so if you have any, please drop them in the comments! After years of coaching and being in the fitness industry, here are my Top 7 Fitness Secrets: 1. Resistance training is and always will be king 👑 for improving joint health, reducing your risk for musculoskeletal injury, and developing functional strength for day to day activities. Not to mention all of the performance-enhancing benefits. So, even if you are training for an ultramarathon, get your resistance training in at least 2x days per week! 2. Mobility is NOT stretching. Don’t confuse the two. Stretching is passive, while mobility is your ability to actively take your joints through their full available range of motion. And it is key to injury prevention and improving your overall movement quality. 3. Protein gives you wings! Not really, but it sure does help improve your ability to recover and build muscle, and has a higher thermic effect than fat and carbs boosting your body’s metabolism and increasing the number of calories your body will burn in a day. Not to mention how much more satiated you will be and less likely to eat like dog 💩, so eat a diet that prioritizes getting enough daily protein for your unique body (I will show you how to calculate this in my book, comment “SECRETS” to get a free copy).  4. Fat loss truly does come down to monitoring your body’s energy input and output each day. If you are serious about fat loss, track what you’re eating, and eat a diet (prioritizing protein of course) that keeps you in a caloric deficit. I recommend starting at a ~250 caloric deficit under your TDEE to begin, then reduce this number by 10% each week until you begin to see the fat loss/weight loss you want to see.  5. Please, don’t run solely for fat loss! Running helps you become better at… running. Yes, it is a high-energy consumption activity. So naturally, you will burn more calories if you run for long distances. But the primary source for your fat/weight loss is going to come from increasing your overall daily activity and overall daily energy expenditure and eating in a caloric deficit. For some who don’t have a background in running, it often causes more harm than good from the pounding it will place on your joints. Focus on increasing your overall activity level, implementing a solid resistance training routine, and eating a well-rounded diet first. Then you can slowly integrate running into your life to build up your tolerance for it.  6. Don’t overlook micronutrients. As someone with Crohn’s, I can say firsthand that getting micronutrients in your diet is crucial for maintaining a healthy gut microbiome with the vitamins, minerals, and fiber they have to offer. Don’t ditch the fruit’s and vegetables, and supplement where you need to.  7. Building muscle is HARD. It takes a really, really long time (unless you are on the juice🧃of course). So be patient, give it time, and create systems and habits that will continue serving you for years to come. And keep going. You may not see massive gains after a week, or even a month. But stick to something for 1 year + and you will look back and be blown away by the progress you've made. 🤜🤛

Finally getting this level up thing going (out with a bad cold). I finished the first module, what a ton of great information I can use now and in the future. So I am going to be starting the process of getting certification thru Show Up Fitness, I was curious if anyone else is doing it. It has been a while since I have done any type of studying, so if you got tips on memorization, please feel free to offer advice. Excited to get this going and see where it takes me in life : ).