Hello team, I haven’t posted in a while, and with the combination of developing my new custom app and dealing with the recent hurricanes, it’s been a whirlwind these past few months. That being said, I wanted to announce that the launch of the FFT App has been postponed from its original date of October 21st. My app development team is based in Tampa, FL, and when Hurricane Milton 🌀 hit last week, it left hundreds of thousands of people in our local community without power, causing delays in preparing the app for launch. Despite these setbacks, I am incredibly excited to get this out to you all as soon as possible. I’ll be working day and night with my team to get everything finished and ready for you to dive in and get after it. In the meantime, feel free to check out the link below for more details and videos explaining the programs that will be available on the app once it goes live. IMPORTANT DETAILS: - Anyone who subscribes to the app will have access to ALL 7 PROGRAMS plus any additional programs I create in the near future. - Anyone who signs up within the first 2 weeks of the app’s launch will lock in Lifetime Founder’s Pricing ($14.99/month or $99.99/year). After the 2-week post-launch period, pricing will increase to $29.99/month or $178/year. TAP THIS LINK to learn more >> https://flofunctionaltraining.com/programs/ Let me know what questions you have - chat soon! Dr. C

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. 🤜🤛

If you are new here, welcome! I am so excited to have you a part of our tribe ✊ 1️⃣ Leveling Up! This platform is built out to reward you for your hard work. So, the more content/courses you complete, the more valuable content you will get access to. Each time you complete a course, you will unlock another level that will give you access to resources to help you continue in your growth journey. 2️⃣ Leaderboard: In order to promote and encourage a healthy learning environment + promote some competitiveness, we have our "leaderboard" feature that will track how much you accomplish while you are a member of the School of Fitness. Not that learning is a competition - but let this aspect of our community inspire you and keep you accountable to yourself in your growth journey! 3️⃣ Engagement: My hope is that you won't just join and drift away without ever engaging in this community. Please feel the freedom to post, comment, and engage with other group members as well as complete all available course work to give you the tools you need to be successful in your own fitness journey. 4️⃣ Connection: Find ways to connect and engage with other group members! We may be a "virtual" community, but there is so much power in connecting with like-minded people who are all pursuing the best versions of themselves. Share your struggles, lift one another up, and allow this to be a place to get inspired and motivated to get a little better TODAY! Thats all team - I am pumped you are here. Go get it today 💪 Happy learning + training!

New here. I'm looking forward to this community as I return to my fitness journey. I hope everyone is has a great Friday!

Hey SOF Team! Just joined and looking forward to being part of the Team. Have a great weekend everyone!