Functional Total Fitness

My clients are so amazing!

CLIENT WIN

Caroline has been working with for the last few months and is down 8.2 pounds and is seeing a lot of changes in her own body.

Not only is she an extremely kind and caring person, but she’s been working so hard to improve her relationship with food and she’s been really enjoying setting small, weekly goals.

She’s feeling more confident about her nutrition choices, she’s been improving her relationship with food and she is really enjoying strength training.

She’s absolutely crushing it and we’re so proud of you!

We Can Do Hard Things

Love, Coach Beth

Your results are only as good as the effort you put in.
I used to be the person who wouldn’t take action and then bitch and complain that I wasn’t seeing results.
I figured because I hired a coach that results would appear even though I was half-assing my workouts and eating like I didn’t give a f**k.
It took me awhile to realize my victim mentality was the problem, and nothing else.
I would blame my surroundings for my lack of success.
My child, my job, and even my friends and family as to why I wasn’t seeing progress.
I would use other people and circumstances as a scapegoat so I wouldn’t have to take responsibility for not doing my part.
I would get pi**ed when my coach would (kindly) call me out and that’s when I would start making excuses.
“I was too tired,” “But they were maple bars,” “I was going to start again Monday,” “I forgot to track,” “I was too sore,”...etc.
The audacity of my coach doing their damn job...🙄
It wasn’t until I became a coach that I saw how common this is and something a lot of people do.
If you want to make excuses and not put in the work it takes to reach your goal, that’s on you. It’s okay to not be ready right now.
But do not, I repeat, DO NOT get mad at not having results you did not earn.
If you want to see results, crank up the intensity in all areas of your life that will elevate your success.
Dial in your nutrition, bring intensity to your training and instead of finding reasons why you can’t do something, start figuring out how you CAN.
Do the work, and the results will follow.
Always remember...
You got this ❤️💪🏼
📸

Are you trying to crunch your way to a 6-pack?
If so, you’re wasting your time if you think that’s going to create ab visibility solely through exercise.
Body fat is the veil covering those abdominals of yours.
Can you do exercises in your programs that will make your abs grow and get stronger? Absolutely.
But the way to make them seen is through your nutrition. Fat loss, specifically.
It’s always a good idea to do core exercises for strength, stability, pain reduction, etc. but if you’re trying to crunch or plank your way to a 6-pack you’re going to be disappointed.
Focus on your fork, focus on building strength and stability in your core and always remember...
You got this 💪🏼🔥

I do not want to see your “Inspo Pics”
I can’t tell you how many times people have sent me these pictures saying, “I want to look like this!”
Is it okay to be inspired by other people? Of course! I am everyday.
But it’s important for you to understand that sometimes the person in the picture doesn’t even look like that.
I mean, if you see in this post there’s a side by side picture of me with and without an Instagram filter on and though subtle, the changes are noticeable.
Not to mention there are apps out there that can drastically change appearance, enhance or minimize features and of course, the good ole photoshop.
It’s also important to point out that you and the person in the picture may have completely different builds and genetics.
If you’re 5’3” with short arms and short legs and you bring an “inspo pic” of someone who is 6’0”with long arms and long legs, you will never look like that.
I don’t know of any exercise that will lengthen or shorten your limbs or your torso...sorry 🤷🏼‍♀️
If you do feel the need to have an “inspiration picture” it should be a photo of YOU at a weight you were comfortable and HEALTHY at.
It should be a time in your life where you had a better relationship with food and a weight or composition you can maintain.
There’s only one YOU on this earth, don’t spend it wishing you looked like someone else.
Always remember...
You got this ❤️💪🏼

You don’t have to lose weight to have a fitness goal.
I know I talk a lot about fat loss and weight loss and what not, but it’s not the only goal you can achieve in fitness.
It’s just an incredibly common goal for a lot of people.
As a society, we’ve been conditioned to constantly be pursuing weight loss and thinness. Especially women and those who identify as women.
This happens to men too. The expectation of being jacked and shredded with a 6-pack and the biceps the size of Texas year round is spewed all over social media.
However, it’s not realistic to walk around looking like a fitness model or a physique competitor all the time.
It’s totally cool to have physique goals, but it’s also okay to have other fitness goals too.
You might want to go through a muscle building phase and gain mass.
You might have a strength goal like being able to do a push up or hit a certain number on your deadlift.
Your fitness goal could also have to do with functionality like maintaining independence as you age, or being able to play with your grandkids.
It doesn’t always have to be about weight loss.
Your goal should be whatever makes YOU happy.
If that’s weight loss, great.
If it’s not, also great.
As long as you’re striving to be the best version of yourself, that’s all I want for ya.
Time is going to pass either way, so you might as well spend it chasing goals you actually give a s**t about.
Always remember...
You got this ❤️💪🏼

There are going to be times where you’re progressing even if it doesn’t feel like it.
It’s still progress and you’re allowed feel whatever emotion comes up about it.
If you’re discouraged that the scale hasn’t gone down, feel it, own it, but also try to look at the facts and remain objective.
If you’ve built the habit of consistently going to the gym when before you didn’t go or weren’t consistent, you need to acknowledge that progress.
If you’re not losing weight on the scale, but you’re losing inches around your body, you need to acknowledge that progress too.
You can feel discouraged and still remain objective. You shouldn’t let a fitness coach on Instagram tell you how to feel, or anyone for that matter.
But I will tell you not to unpack your s**t and live there and have a pity party.
In order to be successful, you have to celebrate the wins, acknowledge the feelings that arise, and look at your progress through a logical lense.
You may be progressing beautifully, losing weight, inches, killing it in the consistency department and STILL feel like you’re not doing good enough.
Again, feelings are not facts; lay it out with you’re progressing, acknowledge the facts, give yourself credit where it’s due and keep moving forward and know it’s okay to feel that way, just don’t sulk in it.
It can be hard to be objective when feelings want to hijack your journey but it’s an important tool to develop.
Always remember...
You got this ❤️💪🏼