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

https://t-nation.com/t/10-things-every-lifter-should-be-able-to-do/284402 What do you guys think about the standards in this article, are they too easy, too hard or just right. I will briefly summarize them below. 1. Bench Your Bodyweight 2. Deadlift Double Your Bodyweight 3. Hold a Two-Minute Plank 4. Sleep With Only One Pillow 5. Sit on Floor Without Using Hands, Knees, or Shins 6. Balance on One Foot for 10 Seconds 7. Hang for 30 Seconds, Pull-Up 8. Long Jump Your Height 9. 30-Second Bodyweight Squat and Hold 10. Farmers Walk Your Bodyweight

Hi Colin and team I wanted to ask about multi-sport training (I cringe at the term 'hybrid training'). I have been lifting for years, using different protocols. At the moment, I use a weird mash-up of the DailyFlo and the full gym programmes. I often turn the big lifts into escalating density blocks as I like working against the clock. Part of that is for time management: I also run (distance). I do not look built for it at all—more small rugby player build—but I love running and racing. I often leave out the pure cardio elements of the workouts because I either run or teach a spin class after lifting. Plus lots of yoga. I know I do a lot but somehow I manage it all without getting fried and I've learned what the signs I'm pushing too hard for too long are. I'd love to play rugby 7s but I don't have the time and my partner wouldn't stand for me getting bashed up a bit. Plus I'm 40 and that's maybe a late start. Anyway, because I'm a little mad, I'm kind of tempted to do Hyrox instead. I wonder whether anyone here has tried Hyrox using Colin's programming style. It looks like a lot of rugby work out there so I could use it if I did go down that route but Hyrox has its specific moves. I'm not especially worried about the running part (I am also pretty fast) but maybe need to use the compromised running elements and plyo in the Flo more. Thanks everyone! Have a lovely weekend! Best wishes /Tristan

Hey team, I just got back from a week on the road with my family, and it was a great reminder of some key elements to focus on while you travel to stay consistent with your fitness, nutrition, and mobility: 1. Fitness: Always have a plan for how you are going to move. I personally bring a set of resistance bands with me everywhere I go and typically stick to a resistance band + bodyweight training protocol while I am on the road. Easy to pack, and easy to bring no matter where you are. 2. Nutrition: Stay hydrated! Bring supplements + healthy snacks! I always stash some protein bars, meat sticks, a shaker bottle, protein powder, and my vitamins in my bag anytime I travel. This helps you stay on track with your protein goal (even if you are enjoying some "treat" meals out of your typical eating plan). And will also help you continue to prioritize your protein goal! Not only will you feel better, but you also make healthier decisions this way. Even if you are eating out for most of your meals. 3. Mobility: Stick to what is simple. Lump your mobility into the beginning of your training sessions so you don't have to think about it, keep it short (3-5 moves), AND don't skip it! It is vital to keeping your body active and moving while you are on the road. 4. Lastly: WALK AS MUCH AS POSSIBLE! I know this can go without being said, but your general activity level is going to play a massive role in helping you stay on track through a vacation or travel period. Walk everywhere you can, and do your best to get 8,000+ steps per day at minimum. Anyone else have some travel hacks they like to use while they are on the road? 🤔 let me know 👇

What's up team! It's has been a while since my last Q&A, so here is a longer (~20 minute) Q&A session where I dig into some juicy topics. Tap the link and enjoy! And remember, you have to be a Level 2 member to access the Q&A's so if you're not there yet.. no worries! Go visit the home page post "How to Level Up on School of Fitness" to figure out how to get your points up so you can access the Q&A long form educational episodes 🤟 Cheer's to the week - go get it! Click Here to Access the Episode Questions I discuss: